Ubungqina buyindawo eyaziwayo kakhulu phakathi kwesiqingatha sabantu besifazane, kuba kunceda ukunciphisa umzimba kwaye uhlale ulungele. Olu lathiso lunamacandelo angama-subspecies, ahluke kwimigaqo yoqeqesho, ngoko ke phakathi kwabasetyhini beeminyaka ezahlukeneyo, i-pilates iyimfuneko.
Yiyiphi i-Pilates ku-Fitness?
Igama lale khokelo yezemidlalo lavela egameni lomdali uJoseph Pilates. Ekuqaleni, umqeqeshi wabeke umgomo wokudala isetyenzisiwe sokwenza izixhobo eza kunceda ukuqinisa imisipha yomqolo kunye nomqolo. I-Pilates yi- gymnastics ye-wellness eyanceda ukuphumelela ukulahlekelwa iipounds ezingaphezulu. Ngexesha lokuzilolonga, imisipha ejulile ibandakanyeka emsebenzini, ohlala rhoqo ngaphandle kokuthatha inxaxheba.
Ukuqonda i-Pilates - yintoni, kubalulekile ukuqaphela ukuba kukho iintlobo ezintathu eziphambili zezi khokelo. Kubaqalayo, iimvavanyo ezenziwa phantsi zijoliswe, kwaye uguquko luyinkimbinkimbi ngakumbi olubandakanya ukusetyenziswa kwezixhobo ezongezelelweyo. Iingcali ziyakwenza iziimpawu ezizodwa. Iipilates ineemigaqo emininzi ebalulekileyo: ukuphumula, ukuphefumula kakuhle, ukuxinwa, ukunyanzeliswa, ukuchaneka, ukujonga, ukulawula imisipha nokuhlala rhoqo.
Uwuphi umehluko phakathi kwePilates neYoga?
Abasetyhini abaninzi bahlalutya xa bekhetha ulawulo olufanelekileyo lwezemidlalo. I-Yoga ngumkhuba wokuphucula umzimba ngokuqiniswa kokomoya nokuvisisana kwengqondo. Luhlobo lwenkolelo yefilosofi kunye nenkolo, kwaye kungekhona nje ukuzilolonga, kwiimeko ze-pilates. Ukukhetha okokuba iipilates ezingcono okanye i-yoga, kubalulekile ukuba uqaphele ukuba kwisikhokelo sokuqala ekuqeqesheni isebenzisa izixhobo ezongezelelweyo, kwaye ngowesibili - hayi. Olunye umehluko kukusetyenziswa kwezinto ezizodwa ezingahambisani.
Iipilates zilungile
Ukuthandwa kwama-pilates kubangelwa inzuzo enkulu enokufumana umntu ngoqeqesho oluqhelekileyo. Ekubeni ubunzima bebuhloswe ekuqaleni, inzuzo eyona nto kukuphucula i-posture kunye nokulahla intlungu kule ndawo. Izenzo ezikhethekileyo zenza ukuba kuphuculwe umlinganiselo womzimba. I-Pilates, ezixhamla kwiintlobo zabasetyhini zihambelana nokuphuculwa kwezinto eziguquguqukayo, kodwa zonke ngenxa ngenxa yokuba imisipha iyancipha kwaye ilula, iba namandla.
Ukuzivocavoca kuphucula ukusebenza jikelele kweemiscular ngokwakha amandla angaphakathi. Uqeqesho oluqhelekileyo lunempembelelo enempilo kwimpilo, unceda ukuqinisa umzimba. Ukuqhubela phambili ukufumanisa, i-Pilates-yintoni into, kukufanelekile ukuthetha ukuba uqeqesho olunjalo luqinisa ingqondo, luphucula umsebenzi wendlela yokuphefumula kwaye lubonelela ngempilo yengqondo, njengoko ukusasazwa kwe-oksijini emzimbeni kuphucula. Inzuzo kukuphucula inkqubo yokutya nokutya.
Izixhobo zePilates
Ukusebenzisa ezinye iindlela kwi-Pilates, izixhobo ezikhoyo zisetyenzisiweyo, umzekelo, ibhola, isilinda, isandi kunye nabanye. Ukongezelela, kukho iimimulator ezikhethekileyo ezikunceda ukufumana iziphumo ezilungileyo ekuqeqesheni. Ukuba umntu wenza iipilates ekhaya, unokuzithenga ngokusetyenziswa kwekhaya. Izixhobo ezimbini ziyaziwayo:
- Simformator Reformer . Ingqameko yomthi enefestile yentsimbi kunye nezinto ezihambayo. Umthwalo unikezelwa yimithombo, eyenza ukunyakaza kunzima. Kukho izixhobo eziyinkimbinkimbi ezixhomekeke kwizinto ezongezelelweyo.
- Simulator Allegro . Uyilo lufana neenguqulelo zangaphambili, kodwa alukho uhlaka lwesigxobo, ngoko isakhelo asiyi kulungiswa, kodwa siyahamba ngokukhululekile, okwenza kube nzima ukwenza imisebenzi.
Pilates mat
Ngenxa yezifundo ezininzi, kufuneka ube ne-gym mat okanye umbhoxo, ekubeni uqeqesho kwisiseko esomeleleyo lunokulimaza. Xa uthengi, cinga ukuba kufaneleke ngokukhawulezileyo ukuba ungayifuni kwaye ungaphambuki. I-Gymnastics Pilates ibandakanya ukusetyenziswa kweemitha ezide malunga ne-180 cm. Kwiimeko ezininzi, zenziwe ngezinto ze-PVC.
Ipilates platen
Kwinqanaba ngalinye kunye neeklasi, izixhobo ezikhethekileyo ze-physiotherapeutic isetyenzisiwe, enesimo sesilinda, kwaye ibizwa ngokuba ngumqulu. Ubude be-roller ngu-90-150 cm, kwaye ububanzi buyi-10-15 cm. Le simulator mini iyasebenza ngenxa yokuba inkxaso ayigxininiswanga, kwaye oku kufuna imigudu eyongezelelweyo yokugcina ukulingana.
Umqulu wePilates wenza imisipha yokuzinza kunye nemisipha "yokufa" yomsebenzi wangemuva, eyinceda ukunweba umlenze, ukunciphisa uxinzelelo. I-cylinder isetyenziselwa ukwenza izicathulo ezincinci zemilenze kunye ne-press. Ukuzivocavoca rhoqo kwenza ukuba kube lula ukulahla ubunzima obuninzi, ukuphucula ukukhululeka komzimba, ukwandisa amandla okugcina ukulinganisela nokuhlakulela ukuguquguquka. Sebenzisa kwi-pilates kunye ne-semi-cylinders, encedisa abaqalayo ukuba bafunde izizathu zecandelo lezemidlalo.
I-Pilates Ring
Kukho iindlela zokusebenzisa umtya, onobungakanani obuqhelekileyo obungama-38 cm kunye neentlobo ezikhethekileyo. Kudala ukunganyangeki, okukunceda ukuba usebenzise ukunyanzelisa. Isalathiso senziwe ngempahla yeplastiki, elula kwaye ehlala njalo. Kukho izixhobo kunye neepenki ezikhethekileyo ezikulungele ukwenza imisebenzi ehlukeneyo. Uqeqesho lwe-Pilates lwenziwa ngokubhekisele kwindandatho elula, ejoliswe ekuqeqesheni izandla.
Pilates Ball
Ukuqeqeshwa, ungasebenzisa zombini iibhola ezincinci kunye ezinkulu. Xa kuthengwa i-mini bol, kubalulekile ukuqwalasela ukuba kufuneka ifaneleke ngokulula esandleni, kwaye i-fitball ikhethwe ngokuxhomekeka ekukhuleni kunye nokuhlala kwindawo eguqa ngamadolo kufuneka ibe yinqanaba elifanelekileyo. Power Pilates kuthetha ukusetyenziswa komthwalo owongezelelweyo, ngoko ufumane ibhola enamandla ye-polyvinyl chloride. Ngokuncedwa kwebhola ngexesha lokuzivocavoca, unako ukulayisha umlenze. Ngenxa yesidingo sokugcina ibhalansi, umphumo wokwanda koqeqesho.
I-Pilates - isethi yokuzilolonga
Ukufumana iinzuzo ezikhankanywe kunye nokunciphisa umngcipheko wokulimala, kuyimfuneko ukuqwalasela imigaqo-siseko yoqeqesho. Zonke iintshukumo kufuneka zenziwe ngokukhawuleza ngokugxininisa ngokupheleleyo kwisicatshulwa esifanelekileyo. Ukuthatha imisebenzi yePilates kubalulekile ukuba uzive usebenza ngemisipha. Kubaluleke kakhulu ukuphefumula okufanelekileyo, okumele kuvela kwisisu, kungekhona esifubeni. Nganye i-pose ibalulekile ukulungisa imijikelezo ye-8-10 yokuphefumla, apho umjikelezo omnye unomoya ophuculayo kunye nomoya ofanayo. Ngaphambi kokubalulekileyo, yenza ukufudumala.
Iipilates zokulahlekelwa kwesisindo
Ukuzivocavoca rhoqo kunceda ukunciphisa ubunzima ngenxa yezenzo ezincedo, umzekelo, ukuphefumla okuncinci kukunceda ukukhawuleza imetabolism. Ukuphuhliswa kwezihlunu kukhokelela ekutshiseni okutyebileyo kweoli. Ukuqonda ukuba yiyiphi i-Pilates, kwaye yintoni ekusebenziseni ngayo ukulahlekelwa isisindo, kukufanelekile ukukhankanya ukuba ukuzivocavoca ngokuqhelekileyo kubonisa ukuba unomdla, kuphucula ukukhutshwa komzimba kwaye kunceda ukucoca umzimba we-fluid excessively.
- Thetha emhlane wakho kwaye welula izandla zakho. Ngelo xesha, pha kamisa inxalenye yomzimba kunye nemilenze. Izandla zikhomba phezulu ukwenzela ukuba zifana nomgangatho. Umzimba kufuneka wenze i-angle efanelekileyo.
- Kulabo abanomdla kwii-Pilates, kwaye yintoni eyenziwa ukuyenza ukuze ulahlekelwe isisindo, oku kulandelayo kucetyiswa: gxininisa ubuxoki, kwaye ugxininiso lufanele lube kwiintlawu, ezifanele zibekwe phantsi kwamagxa. Umzimba kufuneka uphathwe kwaye ululwe ukuze uqonde. Ukuxhamla, unokuphakamisa umlenze owodwa.
- Yima kuzo zonke ezine, izandla kumahlombe. Landela ukukhokela komlenze, uguqe ngamadolo, phezulu. Kubalulekile ukugcina umgangatho womzimba kwaye ungagqibi. Yenza ngamacala amabini.
Iipilates zomgudu
Ngokuqhelekileyo zonke izinto ezenziwa kumqolo zenziwa kwiindawo zokuhlala okanye ukulala, okunciphisa umthwalo emgodini. Le nqubo ijolise ekuphuhliseni i-corset ye-muscle eya kubamba umgudu kwindawo efanelekileyo kwaye uyikhusele. Ukuzivocavoca ngokuchanekileyo ukulungelelanisa ukujikeleza kwegazi kwiimisipha kunye neidiski ze-intervertebral. Ukuqonda ngokucacileyo ukuba yiyiphi i-Pilates-into efanelekileyo, kubalulekile ukuba uqaphele ukuba ukusetyenziswa akuyi kuchaphazela kuphela umva, kodwa kuphucula imeko yomzimba wonke, ukunceda ukunciphisa umzimba.
- Hlala phantsi, welula imilenze yakho phambili, ubeka kancane. Izandla zolule phambi kwakho, zigcinwe kumgangatho wesigxina. Amagxa kufuneka akhululeke, kwaye umva kufuneka ube. Thatha umoya, kunye nokuphefumula ukuxhomekeke phambili, ujikeleze umgudu. Thatha enye umoya kwaye uphumelele ukubuyela kwi-PI.
- I-Pilates gymnastics ikwabandakanya nokusebenza okunjalo kumbuyiselo: hlala phantsi, ucinezele amathambo e-pubic kumbhobho. Izandla zolule phambi kwakho kwaye ziphakamise ngemilenze yakho, esifubeni nentloko. Ngaphandle kokubamba umoya wakho, pha kamisa kwaye uphantsi kweengalo kunye nemilenze, ulingisa ukubhada.
- Thetha kwisisu sakho, ulahle intloko yakho emgqeni. Gqiba ngamadolo, buyise izandla zakho uze uzibophe ngemilenze. Thabatha izithende kwiintonga ukuze welula amagolo. Bhoxisa, phakamisa izikhwepha kunye nesifuba, ugcine kwindawo ephantsi. Ekuphumuleni, cinezela iinyawo ngapha nangapha ukusuka ezandleni, ngaloo ndlela udala uxinzelelo lomzimba. Yenza ukunyakaza ukuhamba.
Iipilates - ukuchasene
Nangona esi sihlandlo sokuqina sithathwa njengokuba singenayo, kwaye sinokuchasana kwayo. Musa ukujongana nezifo ezibandayo kunye neentsholongwane, ezihamba kunye nomkhuhlane. Ukuzivocavoca kunqatshelwe kubantu abaneemvumi, iifracture kunye ne-lacerations / sprains. Iipilates ziphikisana nokuhlaziya, i-flatfoot yesithathu kunye nokulimala kwintlambo. Ziyaphikisana nomngcipheko wokuphuma kwegazi kunye nokugula kwengqondo.