Amandla ePilates Exercise

-Delile

• Ukuzivocavoca kwe-Pilates: Namathela ohlelweni lwethu, futhi nawe ungasibona isithembiso somsunguli wesiyalo, uJoseph Pilates.
• Izimfihlo eziyi-6 zendlela enamandla yePilates
• Ukugxila komzimba we-Pilates umzimba
• Ama-Pilates Anamandla Ahamba
• Lapho wenza izivivinyo ze-Pilates, naka umzimba wakho nokuphefumula kwakho.
• Inkaba ithiphu yomgogodla yokuzivocavoca kwePilates
• Ungeqi imikhuba yakho yokuzilolonga ye-cardio!
• Buyekeza kwe-

Ukuzivocavoca kwe-Pilates: Namathela ohlelweni lwethu, futhi nawe ungasibona isithembiso somsunguli wesiyalo, uJoseph Pilates.

Kuzikhathi eziyishumi zokuzivocavoca nge-Pilates, uzozwa umehluko; kumaseshini angama-20 uzobona umehluko futhi kumaseshini angama-30 uzoba nomzimba omusha ngokuphelele. Ngubani ongadlulisa isibambiso esinjalo?

Izimfihlo eziyi-6 zendlela enamandla yePilates

Ukuqeqeshwa kwamandla endabuko ngokuvamile kuhilela ukusebenza amaqembu akho emisipha ngokuhlukana, kodwa uJoseph H. Pilates wadala umkhuba wokuphatha umzimba njengeyunithi eyodwa ehlanganisiwe. Le migomo ibonisa ukugxila komkhakha kukhwalithi yokunyakaza esikhundleni sobuningi.

1. Ukuphefumula Phefumula ngokujulile ukuze usule ingqondo yakho, uthuthukise ukugxila futhi wandise amandla akho nomfutho wakho.
2. Ukuhlushwa Kubone ngeso lengqondo ukunyakaza.
3. Ukubeka phakathi nendawo Cabanga ukuthi konke ukunyakaza kuphuma ekujuleni kwenhliziyo yakho.
4. Ukunemba Qaphela ukuqondanisa kwakho bese ugxila kulokho okwenziwa yilungu ngalinye lomzimba wakho.
5. Lawula Funa ukuba namandla phezu kokunyakaza kwakho. Ukusebenza ngebhola kuyinselelo ekhethekile njengoba kwesinye isikhathi ibonakala inomqondo wayo.
6. Ukugeleza kokunyakaza/isigqi Thola ijubane elinethezekile ukuze ukwazi ukuhamba ngakunye ngokushelelayo nangomusa.

Ukugxila komzimba we-Pilates umzimba

Ukuzivocavoca kwe-Pilates kuvame ukubizwa ngokuthi ukuvivinya umzimba kwengqondo, kodwa akufani nokuthi udinga ukuvala amehlo akho, ukucula noma ukuzindla. Esikhundleni salokho, uzovele ususe ukugxila kwakho ekubaleni ama-reps ukuze ubone ukuthi umzimba wakho uzizwa kanjani njengoba usebenzisa imisipha yakho eyinhloko ukuletha ubude esiqwini sakho nasezithweni.

Qhubeka ufunde kabanzi mayelana nokuzivocavoca namasu we-Pilates.

[header = Pilates exercise: hlela ukunyakaza kwakho nokuphefumula ngesikhathi samaPilates.]

Ama-Pilates Anamandla Ahamba

Lapho wenza izivivinyo ze-Pilates, naka umzimba wakho nokuphefumula kwakho.

Uma wenza ama-Pilates uhamba, uqondisa ukunyakaza kwakho nokuphefumula kwakho. Ukugxila kakhulu ekuhogeleni nasekukhipheni umoya kuphusha yonke eminye imicabango—izinsuku zokugcina, ukuzibophezela kwesidlo sakusihlwa, izindaba zasekhweni—kuyise emuva. Ngenxa yalokho, uzoba nengqondo ethulile nomzimba onamandla.

Inkaba ithiphu yomgogodla yokuzivocavoca kwePilates

Uma wenza i-Pilates ihamba, uzovame ukutshelwa ukuthi "donsela inkaba yakho emgogodleni wakho," abanye abahumusha njengokuhogela nokumunca esiswini sabo. Eqinisweni, lokho kuphambene nalokho okufanele ukwenze.

Lapho ukhipha umoya, vumela i-abs bese uletha inkinobho yakho yesisu emuva ngasemgogodleni wakho. Ngasikhathi sinye, phumuza ubambo lwakho ukuze lwehle lubheke emathangeni. I-tailbone yakho izoqala ukukhomba phansi futhi isifuba sakho kanye nezinqulu zizothambekela phambili kancane.

Uma uhogela umoya, i-abs yakho kufanele inwebe iphumele ezinhlangothini futhi kancane iye ngaphambili, kodwa akufanele ulahlekelwe ukuxhumana kwesisu sakho kanye nomhlane ophansi. Akufanele kube khona umuzwa wokuwa noma wokuncipha.

Phakathi naleso sikhathi, qiniseka ukuthi ugcina amahlombe akho phansi futhi ugcine ikhanda lakho lihambisana nomgogodla wakho kukho konke ukunyakaza. Lokhu kunyakaza okulula kuyisisekelo sokuma okuhle kanye nomugqa omude, onqunu esifubeni.

Ungeqi imikhuba yakho yokuzilolonga ye-cardio!

Ngenkathi kuyindlela ephumelelayo yokuphakamisa umzimba wakho nokwandisa ukuguquguquka kwakho, ukuzivocavoca kwe-Pilates akugcini inhliziyo yakho iphampa endaweni yakho yokuqeqesha, okuyisihluthulelo sokushisa ama-calories amaningi nokwenza ngcono ukuqina komzimba wakho. Faka uhlelo lwakho ngemizila yokusebenza ye-cardio okungenani kathathu ngesonto.

Buyekeza kwe-