Ama-Pilates noma ukuqeqeshwa kwesisindo: yikuphi okungcono?

-Delile

• Ngingakwazi ukwenza ama-Pilates nokuqeqesha isisindo ndawonye?
• Ingabe ama-Pilates angena esikhundleni sokwakha umzimba?
• Ziyini izinzuzo zama-pilates
• Ngisebenzisa amakholori amangaki?

Ukuzivocavoca nge-pilates kuhle ekwandeni ukuqina, ukukhuthazela, amandla nokulinganisela ngenkathi ukuqeqeshwa kwesisindo kukuhle ekwandiseni ivolumu yemisipha eshiya umzimba wakho uchazwe kahle. Omunye umehluko inqubo yokuqeqesha isisindo nezinhlobonhlobo zamaPilates.

Ama-pilates abuye aqinise imisipha ye-pelvic, athuthukise ukuphefumula nokuma kahle komzimba, kube ukwengeza okuhle kulabo asebevele beziqeqesha ngokuqina.

Kunezindlela ezimbili ezihlukile zokuzijwayeza ama-Pilates, eyodwa isemhlabathini isebenzisa izisindo kuphela, iziphethu, amabhola osayizi abahlukahlukene, imibuthano, ibhande lokunwebeka nesisindo somzimba uqobo kanti enye inemishini ethile yePilates. Zombili izindlela zilungele ukwehlisa isisindo nokuchaza umzimba, kepha leyo enikeza imiphumela esheshayo yindlela yePilates enamadivayisi.

Ukuzivocavoca ngesisindo kukhuthaza ukwanda kwesisindo semisipha ngesikhathi esifushane futhi cishe ezinyangeni eziyisithupha zokuqeqeshwa kungenzeka ukuthi ubuke umugqa ongcono womzimba nencazelo emikhulu yemisipha. Kepha kuma-Pilates, uma izivivinyo zenziwa kahle, ezinyangeni ezi-3 kungenzeka ukuthi uqaphele ukuthi imisipha iqinile ekuthinteni nangesikhathi sokuncipha.

Ngingakwazi ukwenza ama-Pilates nokuqeqesha isisindo ndawonye?

Labo abathanda ukuzivocavoca umzimba bangathatha ama-Pilates namakilasi okuqeqesha isisindo, kodwa hhayi ngosuku olufanayo. Ngokufanelekile, ngolunye usuku, uhlobo olulodwa lokuzivocavoca kufanele lwenziwe ngolunye usuku, ngolunye usuku, olulandelayo, ngokushintshana phakathi kwabo.

Labo abafuna ukwandisa kuphela isisindo sabo semisipha ukuze babonakale beqinile kufanele bakhethe ukuqeqeshwa kwesisindo, ikakhulukazi ezinyangeni zokuqala, bese bekwazi ukugcina le misipha ngamaPilates ngoba kulezi zindlela inhloso yokuzivocavoca ayikona nje ukukhulisa ivolumu yemisipha.

Ingabe ama-Pilates angena esikhundleni sokwakha umzimba?

Ama-pilates angena esikhundleni sokuqeqeshwa kwesisindo kuya ngezinhloso ezizofinyelelwa. Bheka umehluko phakathi kwabo:

Noma ngabe yiluphi uhlobo lokuzivocavoca olukhethayo, ngokuqinisekile luzoletha izinzuzo ezinkulu emzimbeni wakho. Into ebalulekile ukuthi ungahlali nje futhi uqinisekise ukuthi uzivocavoca umzimba njalo.

Ngaphezu kwalokho, ngesikhathi sokuzivocavoca umzimba, kubalulekile ukugcina umzimba wakho unamanzi futhi unikeze namandla, lapho-ke kunconywa ukusetshenziswa kweziphuzo zamandla ezenziwe ekhaya. Bona ukuthi ungasilungisa kanjani isiphuzo samandla esenziwe ngokwenza ngokubuka le vidiyo:

Ziyini izinzuzo zama-pilates

Ezinye izinzuzo zokwenza i-pilates yomzimba zifaka:

• Ukuqinisa imisipha yesisu;
• Kudambisa izinhlungu emuva;
• Kwandisa ukuguquguquka;
• Kuthuthukisa ukuma;
• Kwandisa umthamo wenhliziyo;
• Kunciphisa ukuvuvukala okuhlangene.

Ngaphezu kwalokho, kukhona nama-pilates emitholampilo afana ne-physiotherapy, lapho kusetshenziselwa khona izivivinyo zepilates ukusiza ukwelashwa kwezinhlobo ezahlukahlukene zokulimala, ukuqinisa imisipha ye-pelvic ngokungazibambi noma ukuthuthukisa ukusebenza komsubathi, isibonelo.

Ngisebenzisa amakholori amangaki?

Eminye imisebenzi yomzimba nayo iyindlela enhle yokwehlisa isisindo. Faka imininingwane yakho ngezansi bese uthola ukuthi ushisa amakholori amangaki lapho usebenzisa umzimba: