Ama-Solo Pilates Exercises Wabaqalayo

-Delile

• 1. Funda ukuphefumula okulungile
• 2. Phakamisa umlenze owodwa ngesikhathi
• 3. Beka izingalo zakho phambili komzimba wakho
• 4. Amakhulu
• 5. Ukuphakama komlenze
• Indlela yokusebenzisa ngokunenzuzo amakilasi
• Izinzuzo eziyinhloko zamaPilates

Noma ngubani angazijwayeza ama-Pilates, kepha ama-Pilates izivivinyo phansi alungele abantu abebekade behleli phansi abazimisele ukuqala uhlobo oluthile lokuzivocavoca umzimba, kepha ikakhulukazi kulabo abakhuluphele ngokweqile. Lezi zivivinyo zenziwa kumatilasi, kancane kancane futhi zinomthelela omncane emajoyintini, okuthi ngaphezu kokwenza lula umsebenzi, avimbele ubuhlungu emadolweni, emuva nasemaqakaleni, isibonelo.

Ukuzivocavoca okunconyelwa kakhulu kwabaqalayo izivivinyo zeSolo, ngosizo lwama-elastics namabhola osayizi abahlukahlukene angalayishi imisipha namalunga futhi ahloniphe amandla namandla omfundi. Ngokuthuthuka kwesimo somzimba, kungenzeka ukuguqula ukuzivocavoca kube okunamandla kakhulu neminye imishini yePilates, njengeCadillac, ngokwesibonelo.

Ngakho-ke, izivivinyo zokuqala zamaPilates zabaqalayo kungaba:

1. Funda ukuphefumula okulungile

Ukuphefumula okulungile komkhuba wokuzivocavoca kwe-Pilates ukuphefumula kwe-thoracic noma kwe-diaphragmatic, okubandakanya ukuvumela umoya ukuthi ungene ngamakhala nomoya ukuze uphume ngomlomo. Indlela engcono kakhulu yokufunda ukuphefumula ukulala ngomhlane, ugcine umqolo wakho phansi futhi imilenze yakho igobile, ukuvumela indawo yokuhlala enkulu yomgogodla wakho we-lumbar.

Ngemuva kwalokho kufanele ubeke izandla zakho esiswini bese uhogela ngokujulile, kepha ngaphandle kokukhukhumeza isisu sakho, uvumele izimbambo ukuthi zihlukane, ikakhulukazi kamuva. Lapho kungasakwazi ukuvumela umoya ungene, wonke umoya kufanele ukhishwe ngomlomo, ngendlela ehamba kancane futhi elawulwayo. Kufanele uthathe okungenani ukuphefumula okungu-5 kanjena.

2. Phakamisa umlenze owodwa ngesikhathi

Esimeni esifanayo, umoya ngamunye kufanele usondeze umlenze owodwa esiqwini bese ubuyela endaweni yokuqala lapho uqala ukukhipha umoya ngomlomo. Lokhu kuvivinya kufanele kwenziwe izikhathi ezi-5 zilandelana, unakekele ukungaphefumuli okungalawuleki. Uma uqeda ukuphindaphinda okungu-5 yenza umsebenzi ofanayo ngomunye umlenze.

3. Beka izingalo zakho phambili komzimba wakho

Ngendlela efanayo, ulele ngomhlane uguqe ngamadolo kodwa ubeka ibhola emhlane, bese uphethe izinsimbi eziwu-0.5 noma u-1 kg esandleni ngasinye, kufanele welule izingalo zakho bese uthinta izandla zakho, esinye kwesinye. Kufanele uhlanganise izandla zakho ngenkathi uphefumulela ngaphandle ngomlomo wakho futhi uvumele umoya ungene lapho izingalo zakho sezelulelwe phansi.

4. Amakhulu

Ulele emhlane wakho, phinda imilenze yakho njengesithombeni bese uphakamisa i-torso yakho phansi, ugcine izingalo zakho zoluliwe emzimbeni wakho. Ukuzivocavoca kuqukethe ukugcina isisu sinenkontileka ngenkathi sihambisa izingalo phezulu naphansi (zihlale zelulwa) izikhathi eziyishumi zilandelana. Phindaphinda izikhathi eziyi-9 ngaphezulu, uqedela ukunyakaza okungu-100, kepha uhlukanise njalo ngezikhathi eziyishumi.

5. Ukuphakama komlenze

Ulele ngomhlane, beka ibhola phakathi kwemilenze yakho, eduze kweqakala lakho, bese uphakamisa imilenze yakho ndawonye, ​​njengoba kukhonjisiwe esithombeni, bese wehlisa umlenze wakho bese uphendulela umlenze wakho phezulu. Umlenze akufanele uphakanyiselwe lapho umgogodla we-lumbar ungekho phansi. Ngalesi sikhathi sokuzivocavoca, umgogodla kufanele uhlale uphumule ngokuphelele phansi.

Bheka ezinye izivivinyo zePilates Ball ezenzelwe abaqalayo.

Umfundisi uzokwazi ukukhombisa ukusebenza kwezinye izivivinyo ukwenza ngcono izinga lempilo futhi abambe iqhaza ekwehliseni isisindo. Amakilasi ama-Pilates angabanjwa ama-2 noma ama-3 amahlandla ngeviki, futhi angabanjwa eyedwa noma ngamaqembu, kepha ngaso sonke isikhathi ngaphansi kokuholwa ngumfundisi we-Pilates ongaba yingcweti kwezemfundo noma i-physiotherapist, ngoba uma ukhuluphele kungenziwa ekhaya, ukugwema ingozi yokulimala.

Indlela yokusebenzisa ngokunenzuzo amakilasi

Ukuze usebenzise kakhulu amakilasi ama-Pilates kunconywa ukuthi wenze izivivinyo ngendlela efanele ngoba ngale ndlela imiphumela ye-tonicity, ibhalansi namandla emisipha ibonakala ngokushesha okukhulu. Elinye icebo eliwusizo ukugxila ekuphefumuleni unakekele ukuthi ungabambi umoya wakho ngenkathi wenza izivivinyo, ukugcina ukuhamba komoya uphuma noma uphuma, uhlonipha imihlahlandlela yomfundisi.

Izinzuzo eziyinhloko zamaPilates

Yize kungewona umsebenzi onemali eningi ekhalori, ama-Pilates nawo asiza ukunciphisa umzimba nokuhlanganisa amafutha omzimba, futhi kuthuthukisa ukuqina komzimba, ukukhuthaza inhlalakahle nokwandisa ukuzethemba.

Izinzuzo zama-Pilates zingabonakala emasontweni okuqala okuzivocavoca futhi zibandakanya ukuphefumula okulula, ukuhlala nokuma unobuhlungu obuncane, ukujikeleza kwegazi okuthuthukile emilenzeni nokuzimisela okukhulu kokuvivinya umzimba.

Ngaphezu kwalezi zinzuzo, ama-Pilates asiza ukwenza ngcono ukuma komzimba, ukulungisa ukuma kwekhanda, okujwayele ukubheka phambili phambili kanye ne-'hunchback ', ejwayelekile lapho ukhuluphele ngokweqile. Lezi zivivinyo zisiza ukuqinisa imisipha, zenyuse ukuguquguquka komzimba futhi zinciphise inani lamafutha ngaphakathi kwemithambo, kwehlise ngokwemvelo i-cholesterol.