Ama-Pilates avivinya abesifazane abakhulelwe

-Delile

• 1. Ukuncipha kwepherineum
• 2. Ukuphakama komlenze oqondile
• 3. Ibhuloho
• 4. ikati Creepy
• 5. Ukubingelela elangeni
• 6. Ukwelula imilenze
• Ngabe ama-Pilates akusiza ukuthi wehlise isisindo?

Ukuzivocavoca nge-pilates kuletha izinzuzo njengokuthuthukisa ukuqwashisa ngomzimba, ukuqinisa imisipha nokusiza ukuvimbela nokulwa nokungasebenzi komchamo, okuvame ukuphela kokukhulelwa. Ngaphezu kwalokho, lokhu kuvivinya umzimba kwandisa inani lomoya-mpilo ofinyelela enganeni futhi kusize ekumnciphiseni nasekuthobiseni.

Lokhu kuzivocavoca kungaqala kusikhathi sokukhulelwa sesibili, noma kunjalo, ukunakekelwa okuthile kufanele kuthathwe ngenkathi kwenziwa izivivinyo, ngoba ezinye zingangalingani, zivune ukuwa noma zikhuphule ingcindezi yangaphakathi nesisu. Labo abangajwayele ukwenza iPilates kufanele bakhethe iPilates Matwork ngoba izivivinyo ezilula nezilawulwa kakhulu, ezenziwa phansi ngosizo lwamabhola noma amabhande enjoloba.

Thola ukuthi ama-Pilates akufanele enziswe nini ekukhulelweni ngokuchofoza lapha.

1. Ukuncipha kwepherineum

Ulele emhlane, izingalo zizungeze umzimba wakho noma zibekwe ngobunono esiswini nasemilenzeni igobekile noma ngaphezulu kwebhola le-Pilates, gcina isikhundla singathathi hlangothi, ushiye indawo yepea ezansi komhlane namahlombe abekwe kahle phansi, namahlombe kude nezindlebe futhi ucabanga ukuthi kukhona amalambu ama-2 okhalweni lwakho, okumele ahlale ekhombe phezulu.

Ukusuka kuleso sikhundla kufanele uhogele futhi lapho uphefumula uphume, thinta imisipha yaphansi, njengokuthi ufuna ukumunca ipea ngesitho sakho sangasese. Lokhu kuncipha kufanele kugcinwe ngenkathi uphefumulela ngaphakathi nangaphandle kancane. Yenza lokhu kuncipha izikhathi eziyishumi zilandelana, ugcine ukuphefumula kanye nesimo esifanele.

2. Ukuphakama komlenze oqondile

Ulele emhlane, goba umlenze owodwa bese uphakamisa omunye ngenkathi welule. Phakamisa ama-5 ngomlenze ngamunye ngenkathi uthola imisipha yakho yezitho zangasese, okwenza ukunyakaza okuhamba kancane, okulawulwa kahle, ngaphandle kokuphakamisa izinkalo zakho phansi nganoma yisiphi isikhathi.

3. Ibhuloho

Ulele ngomhlane, phakamisa izinkalo zakho phansi, njengoba kukhonjisiwe esithombeni. Phakamisa ama-5 ngenkathi uthola imisipha yakho ye-pelvic.

4. ikati Creepy

Ngokuma kwezisekelo ezine, zama ukubeka isilevu sakho esifubeni ngenkathi uletha izinkalo zakho phambili futhi welula umhlane wakho, njengoba kukhonjisiwe esithombeni. Phindaphinda okungu-5 ngenkathi ungena emisipheni yakho yezitho zangasese.

5. Ukubingelela elangeni

Guqa ngamadolo bese uhlala ezithendeni zakho, welule izingalo zakho phambili bese utshekisa umzimba wakho, njengoba kukhonjisiwe esithombeni, uze uzwe ukunwebeka emisipheni yakho yangemuva. Hlala kule ndawo okungenani imizuzwana engama-20.

6. Ukwelula imilenze

Hlala usesimweni esibonisa isithombe okungenani imizuzwana engama-20. Yenza ukuzivocavoca okufanayo ngemilenze yomibili.

Ikakhulukazi ngesikhathi sokukhulelwa, izivivinyo ze-Pilates kufanele zenziwe ngokugxila okuphezulu, ukubambezeleka nokunemba kokuhamba. Ukuvimbela imisipha yaphansi okhalo ngenkathi wenza izivivinyo kubalulekile ngoba kuthuthukisa ukunikezwa kwegazi futhi kuthuthukisa ithoni, ukulwa nokulahleka komchamo.

Ngabe ama-Pilates akusiza ukuthi wehlise isisindo?

Amaphilates akhulelwe awanayo imali eningi yekhalori ngakho-ke abesifazane abakhulelwe akufanele balahlekelwe isisindo esiningi ngayo, kepha kungasiza ukugcina isimo esihle somzimba futhi kuvimbele ukuzuza ngokweqile ngesikhathi sokukhulelwa. Ezinye izibonelo zokuzivocavoca nge-Pilates okungenziwa ngesikhathi sokukhulelwa yilezi:

Ukuzivocavoca nge-pilates ekukhulelweni kungaqondiswa ngudokotela owelapha ngokomzimba noma ochwepheshe bezemfundo yomzimba inqobo nje uma bobabili bengabafundisi bamaPilates.

Bona futhi:

• Ukuzivocavoca okuhle kakhulu ukuzijwayeza ukukhulelwa
• Izizathu ezi-5 ezinhle zokuzivocavoca ekukhulelweni