I-Pilates yindlela yokuzivocavoca ephuhlisiwe ekuqaleni kwekhulu lama-20 nguJoseph Pilates. Kungekudala emva kokubonakala, isiqondiso sathandwa ngabadlali, abadlali kunye nabagijimi abanqwenela ukufumana ukulimala.
Ikhaya
Ekubeni kwii-Pilates kubaluleke kakhulu kunikwa ukuphefumula okufanelekileyo kunye nokukhawuleza, ukusebenza kobugcisa bokuzilolonga, kuyafuneka ukuba uqale ukubandakanya nomqeqeshi. Kodwa ukuba ube nolwazi lweziseko, unokuphepha ngokuqeqesha kwi- Pilates ekhaya.
Nangona uqhuba iipilati ekhaya, uqeqesha oko kuthiwa umzimba wesisu - izihlunu ezinzulu, apho kunzima ukufikelela khona, usebenzisa inxaxheba yengonyama kwiindawo zempilo. Iipilates, okokuqala, iya kulungisa ukuhamba kwakho, njengokuqeqesha, ususe umthwalo ukusuka emthonjeni, kuba iisiphako eziseduze za ngasemva ziyaqina.
Ngendlela osebenza ngayo ekhaya ekwenzeni i-Pilates, kufuneka ube nexanduva elikhulu, kuba ezi zinto azilula ukushicilela okanye ukunyusa, oku kungenziwa ngokusesikweni. Kukho amanqaku amanqaku asemqoka abaluleke kakhulu kubaqalayo ukuba bajoyine i-Pilates ekhaya. Ukunyanzela ukuqonda:
- ukugqithisa - kwi-Pilates enye yokuzilolonga idlulela kwelinye;
- ukuphumla - zonke iingxaki kufuneka zilibale ixeshana;
- Ukuphefumla kuphefumula kakhulu, apho umoya uhlala uqala ukuma, kwaye ukuphuma komzimba ngumthwalo kwimisipha;
- ingqalelo - ungakhathazeki, cinga ngezinto ozenzayo, ngaphandle koko unako "u-dorelaxirovatsya" kwaye ulale nje.
Ukuzivocavoca
Siza kwenza i-short compression of exercises yokuqhuba iipilati ekhaya.
- Salala ngasemva, iinyawo eziphambene nobubanzi beeplavis, izandla kunye nomzimba. Ukubethelela izandla zethu phantsi, ukukrazula i-pelvis kunye nomva ukusuka emzimbeni, umzimba uphiwa ube ngumgca ochanekileyo. Kancinci, i-vertebra emva kwe-vertebrae sabuyela emzantsi. Isisu sisinxinxubile, siyicindezela ukuya emthonjeni.
- PI iyafana. Siphakamisa umlenze, siguqa emadolweni size siyifake kwisifuba. Midway umise umlenze, ubuyele kwi-PI, okwangoku, umlenze wesibili usuvele ukhula. Siya kukhwela kwi-exhale, imilenze ejikelezayo. Umsebenzi wethu kukugcina isigxina sicinezele ngokupheleleyo kwisantya kunye nocingo oluxinzekileyo . Kwimeko ephantsi, unyawo luthinta umgangatho ngezwane.
- Salala esiswini, solule imilenze yethu, sibeke iingalo zethu zijonge phambi kobuso, iintendeni ukuya ngasezantsi. Kwi-IE, thatha umoya, kwaye ukuphefumula kwakha intloko kunye nesifuba ukusuka phantsi. Siyilungisa imeko kwaye sibuyela kwi-IP.
- Siphulaphula umva osezantsi kwisithuba somntwana. Sihlala esithende phezu kwezithende, umzimba uguqulwa ngamadolo, izandla zithe tye, sijonga phantsi.
- IP - imile kuzo zonke ezine, iintendelezo zifumaneka ngokukhawuleza phantsi kwamagxa, ngamadolo - phantsi kweenyawo, oko kukuthi, kwinqanaba elifanelekileyo. Sondla izidumbu zesisu, isinquno asiyibohlo. Ngethuba lokukhupha siphakamise size solule ingalo ekunene kunye nomlenze wesobunxele. Silungisa imeko, sibuyela kwi-FE. Siphakamisa umlenze wokunene kunye nengalo engasekhohlo. Sitshintsha imilenze kunye neengalo zethu, ziphakamisa ngokukhawuleza kwaye zinciphise izitho zethu zincinci ukuze zenze ukuxhatshazwa kwemisipha.
- Siphulaphula umva osezantsi kwisithuba somntwana.