Inkqubo yokwenza Pilates igxile, ngaphezu kwako konke, ekomelezeni i umbilini. Ukongeza, ukuphefumla yinto ebaluleke kakhulu kolu qeqesho. Ukufezekisa impumelelo enkulu yomsebenzi, a imathiriyeli ethile, apho kunokwenzeka ukuqinisa umsebenzi. Sithetha ngayo ngezantsi.
Iibhendi ze-elastic
Las amabhanti e-elastic Ziqhekeza lelatex ezinikezela ukuxhathisa okongeziweyo kwimithambo yakho. Ubude kunye nobunzima babo bunokwahluka ngokuxhomekeke kwiimfuno zomntu ngamnye. Imibala yomnye wabo idla ngokumisela ubunzulu bamandla. Ngabo, phantse onke amaqela emisipha anokusebenza. Oku kungenxa yokuba zinokusetyenziswa kwiiyantlukwano ezingenakubalwa zokuzilolonga ukuze kugxininise umgudu kwimisipha eyahlukeneyo yomzimba. Kulula kakhulu ukuthutha kuba azilingani kwaye azisonge ngokulula. Bakhonza ukusebenza amandla, ukuguquguquka kunye nokulinganisela phakathi kwabanye.
"I-foam roller" okanye i-foam roller
Yiyo i-foam roller esinokuthi sifumane ngobukhulu obahlukeneyo. Inentaphane yezinto eziluncedo. Enye yazo kukudala ukungazinzi kwimithambo yethu. Kule nkalo, iyomeleza kakhulu indawo ye umbilini. Ekoluleni singayisebenzisa ukukhulula izihlunu, sibeke ngobuchule kule njongo.
UFitball
El webhola Yayisetyenziswa ngokubanzi kwi-physiotherapy kunye nonyango lokubuyisela. Kunoko, yinto esetyenziswa ngokubanzi kwi-pilates. Ifuna ukufezekisa ukulinganisela okukhulu kunye nokuzinza ngokubambisana, kunye nokukhupha imisipha. Kukho iintlobo ngeentlobo zomthambo esinokusebenzisa kuwo i-fitball. Isebenza njengenkxaso kwiimeko ezininzi kwaye iphinda ilungise ukuma komzimba, injongo esisiseko kwiiklasi zePilates.
I-Hoop okanye "i-flex ring"
Yiyo isangqa malunga ne-40 cm ububanzi. Yenziwe ngezinto eziguquguqukayo kwaye ineerabha ezimbini zokubambelela ukuze ikwazi ukuyiphatha kakuhle. Olu ncediso lusetyenziswa zombini kwi-Mat Pilates (ii-pilates zomgangatho) kunye noomatshini. Inokuthi ifakwe kwii-ankle, izandla okanye emadolweni, ukwandisa ukuqina kunye nokuchasana kokuzivocavoca. Ngamanye amaxesha inokwenza lula umthambo, kwaye incede ukulungisa ukuma komzimba xa siziva singalawuleki.
Ukuba ufuna ukuqalisa kwiPilates kwaye uyazibuza ukuba ungayenza na emgangathweni okanye koomatshini, ungacofa eli khonkco lilandelayo: https://lifestyle.ukufaneleka/uqeqesho/iindlela zesiqhelo/pilates-emgangathweni-okanye-oomatshini