Izinto zenkcubeko zenziwe kuphela kwintliziyo. Ngoko kwimeko ye-Pilates, inkqubo eye yathandwa kwiminyaka engama-100 phakathi kweenkwenkwezi zoshishino lwefilimu, abadlali bezemidlalo kunye nabafuna ukufumana impilo kunye nobuhle kwinto ethile yokuzivocavoca, ekuqaleni kwakhiwa yinkwenkwana-ibhinqa elibi elalikhathele ukunyamezela ukuhlekwa kweentlanga ezifunda nabo.
Imbali
UJoseph Pilates wayengunyana wesigxina saseGrikhi kunye nodokotela waseJamani ongumnatropathi. Utata unelisekile ngemisebenzi kunye nezifundo ngamnye kunye namakhwenkwe avela kwiintsapho ezicebileyo, kwaye indlu yePilates yayikhona kumvuzo omncinane kodwa ozinzileyo womama.
Ukulamba, ukubandayo, ubuqhetseba obuzalwa bukhokelela ekubeni ineminyaka eyishumi umdali weenkqubo ze- Pilates ukuqeqeshwa sele sele ehlupheke kwizifo ezininzi "zabantu abadala".
Kwaye iminyaka eyi-12, kwenzeka isiganeko esibulalayo-i-Pilates encinci yabuyela ekhaya iinyembezi yatshela uyise ukuba abantwana bayimhlekisa njani. Wamxelela ukuba kwakuye kuye ukugqiba ukuba uya kuba yintoni, nokuba abantu bayamphatha njani.
Sekuncinane, uYoseph Pilates wavelisa inkqubo yokuzivocavoca eyamvumela ukuba asebenze njengomzekelo we-anatomists, ephuculwe kakuhle kwaye ebonakalayo yonke imisipha yakhe.
Ukuzalwa kwamaPilates
UJoseph waqala ukufudukela eNgilani, waya kwi-camp yaseJamani ngexesha lemfazwe, kwaye kuphela ngowe-1920, emva kokufudukela eMelika, wathola umgangatho wokuphumelela okukhulu.
Emva kokutshala yonke into ayenayo, wavula iholide yakhe yokuqala, ngoko ke okwesibini, okwesithathu ... Abaqhubi beenqwelo-moya babenomdla kumajoni, ekubanjelwa kuwo ukulungiswa emva kokulimala, abadlali nabadlali.
Ukusetyenziswa kwePilates
Iprogram yokusebenzisa umzimba i-Pilates iya kukuvumela ukuba uzive umehluko ngobomi bakho obudlulileyo kwizifundo ezili-10, iziphumo zezifundo ezingama-20 ziya kuphawulwa ngabanye, kwaye emva kwe-30 - uya kufezeka. Utsho uJoseph Pilates ngokwakhe.
Kwii-Pilates zonke izihlunu ezincinci ziphuhliswa, malunga nobukho obungazange uqikelele ngaphambili. Impembelelo ifumaneka ngeemimululusi ezizodwa, ezihlala zihlala zigcina ukulinganisela. Ukongezelela, oku kubanzi . Ulula izandla zakho kwaye ungazivumeli zilahlekelwe ukuhamba.
I-Pilates yithuba. Unganqikazi ukugqoka iimpahla zokugqoka kunye nokunciphisa emhlane wakho - uzibambe kwaye uqinise umva wakho.
Ukuzivocavoca
Kwaye ngoku ke sihlawule kwicala elisebenzayo le-Pilates Wellness System.
- Ulale emhlane wakho, izandla kwisisu sakho, cindezela umva wakho emzantsi. Senza izixhobo zokuphefumula - siphefumula ngeendleko ezine, sitshiza isisu, sitshuluza, sitshatile esiswini.
- Sibeka isandla esisodwa ngentloko, enye isala kwisisu. Sithatha umoya ngendleko ezimbini, ekuphumuleni kwethu siphakamise inxalenye ephezulu ye-trunk.
- Siphakamisa imilenze yomibini, amadolo e-angles angakwesokudla. Gcina emanzini emathangeni ngezandla zethu, pha kamisa inxalenye yesigxina kwaye ugcine isikhundla. Siphulaza izandla zethu ezinyaweni zethu, sibakhuphe phambili, senze izinto ezintathu ezifudumeleyo.
- Ukulungisa imilenze yakho, yenza isangqa ngezandla zakho uze ufikelele. Siphindela kwisikhundla ngemilenze ebolileyo.
- Ngenye indlela ugoba imilenze emadolweni kwaye welula kubo nge trunk. Amagxa aphakanyiswa ngawo onke amaxesha angaphezulu komgangatho, inqindi igxininiswe kumgangatho, isisu sinyanzelisiwe.
- Ukusebenza kwangaphambili, songeza ukujikeleza ngezandla emva kwentloko.
- Bawisela imilenze yabo phantsi, batyula imilenze yabo kunye neengalo, baxininisa, baxhuma. Ukuphakamisa isiqingatha esiphezulu se-trunk ukuya emilenzeni, kubalwa kubini, babuyela kwindawo yokuqala.
- Bawaguqa ngamadolo akhe esifubeni.
- Imisongo iyakudluliselwa phezulu, siphakamisa inxalenye ephezulu ye-trunk, ngokufuthwa ngokukhawuleza sisiphakamise izandla zethu kwiintendelezo, ngokuphumayo-phantsi kweentende.
- Siyinciphisa iteksi phantsi, imilenze iphakanyiswa phezulu. Sinciphisa umlenze omnye ukuya kumgangatho, okwesibini uhlala uqobo. Izandla zithatha umlenze ophakanyisiweyo, phawula i-trunk, gcina le ndawo. Sitshintsha imilenze.
- Imisongo iphakanyiswa ngokujikeleza, iguqa imilenze elandelelanayo, isalula kumadolo aguqe.
- Imivuzo iphakanyisiwe, amahlombe akhululekile. Senza isangqa ngonyawo, siwususe size siwugubungele. Ukwenza ngokuchasene kunye nokutshintshwa kwexesha.
- Siwaguqa ngamadolo size sinciphise i-pelvis phantsi. Siphulaphula i-pelvis ukusuka kumgangatho wokungena kwe-inhalation, kwaye uyiphantsi kwe-exhalation.
- Ukulungisa imilenze, udonsa elinye idolo kwisifuba, isandla silungiswe - siyakudonsa umva.