Uma sizoqala ukuphrakthiza umsebenzi omusha, kuphakama izinkulungwane zokungabaza nemibuzo. I-Pilates isiyalo lapho umdali wayo athonywa khona yi-yoga, isibhakela, ubuciko bokulwa, ijimu kanye ne-diving, kanye namafilosofi aseNtshonalanga naseMpumalanga.
UJoseph Pilares wacabanga ukuthi umzimba onempilo kufanele ube yisimo esivamile, hhayi ukugcina isikhathi, nokuthi "isimo somzimba siyisidingo sokuqala senjabulo." Manje ukungabaza kubonakala kuwe njengokuthanda: ingabe kufanele ngigqoke izingubo ezikhethekile? Ingabe kufanele ngikhumule izicathulo zami ekilasini? Ingabe zikhona izicathulo ezikhethekile?
Ukukhethwa kwezicathulo ze-Pilates ngokuyinhloko kuyindaba yokunambitheka komuntu siqu kanye nenduduzo, ngoba izicathulo azivamile ukudingeka kulo mkhuba. Abasebenzi cishe njalo benza izivivinyo bengafake zicathulo noma begqoke amasokisi. Kodwa-ke, abanye abantu bakhetha ukugqoka izicathulo, kungaba njengendlela yokubamba kangcono i-Pilates mat noma njengendlela yokugcina izinyawo zabo zingabanda.
Kungani ungagqoki izicathulo ze-pilates?
Impendulo elula futhi eqondile kakhulu ukuthi izicathulo azinconywa kumakilasi e-Pilates. Singagqoka izicathulo ezingenalutho noma sigqoke amasokisi kuseshini ngayinye ukuze sibe nokusekelwa okungcono kwezinyawo. Isikhathi esiningi, ama-studio e-Pilates anephrothokholi yawo ephakanyisiwe. Ngakho-ke, kungcono ukubabuza lapho ubhalisela khona. Ezivivinyweni eziningi, ukuqondanisa kahle kwezinyawo kubalulekile, njengoba ukuqondanisa okungalungile kungaholela ekuziphatheni okungajwayelekile kwe-postural. Ngakho-ke akunconywa ukugqoka izicathulo lapho wenza i-Pilates.
Ukuzivocavoca okuningi kwenziwa ngaphandle kokusekela izinyawo
Ku-Pilates i-mat isetshenziswa kakhulu, ngakho-ke ukunyakaza okuningi kwenziwa ulele, uhlezi noma uguqe kuwo. Izicathulo azidingeki nje ukuze uzivocavoce kumata, kodwa zingangena endleleni yakho futhi zikuvimbele ekwenzeni ukunyakaza ngendlela efanele.
Phakathi nokuzivocavoca okuhlukahlukene, kufanele sikwazi ukuchaza ngokugcwele izinyawo zethu, sikhomba noma siguqule izinzwane zethu njengoba siqondiswa. Izicathulo ngeke zivimbele ukunyakaza kuphela, kodwa futhi zizovimbela umqapha ekuboneni ukuthi izinyawo nemilenze yakho ihambisana futhi ihamba ngendlela efanele. Abantu abaningi bakhetha ukuhamba bengagqokanga zicathulo ngenkathi benza i-Pilates kumata.
Udinga ukuvumelanisa umzimba wakho nokunyakaza ngakunye
Zonke izivivinyo zisekelwe ezimisweni zokunyakaza okunembile, ukulawula nokusebenza okufanele kwemisipha, ngakho-ke kungcono ukwenza ama-Pilates ngaphansi kokuqondisa komqapha okhethekile. Ifomu elilungile kanye nokuhleleka kwengxenye ngayinye yomzimba wakho yizici ezibalulekile ekuhambeni ngakunye. Abaqaphi kufanele baqondise futhi balungise ukuma komgogodla, ikhanda, amahlombe, i-pelvis namaphethelo.
Ekuzivocavoca okuningi, ukungahambi kahle konyawo kungadala izinkinga ze-postural eziholela ekunxephezelweni kwe-musculoskeletal kuwo wonke umzimba. Isibonelo, i-tendon ye-Achilles yonyawo oluqondaniswe ngokungathathi hlangothi i-perpendicular to the ground. Izinyawo ezingenalutho zivumela abafundisi ukuthi babone ukuqondanisa kwezinyawo ngaphandle kokuvinjelwa.
umguquli
Ukuhamba ngokungagqokile ku-mat kuvumela ukucaciswa okugcwele kwezinyawo zakho namaqakala, kanye nokunikeza abaqeqeshi umbono ogcwele wokuqondanisa umzimba wakho. Ku-Pilates ukunyakaza kusetshenzwa kakhulu, ngakho-ke akuvamile ukuthi izinyawo zakho zingabi nesimo sokungathathi hlangothi; kungase kube nezimo zokugoba kwe-plantar, noma izinzwane ezicijile; noma i-dorsiflexion, izinzwane ezidonselwa ngasezinqeni zakho, ngokuzivocavoca okukodwa.
Isidingo sokukwazi ukuhambisa izinyawo zakho ngokukhululekile siba nesidingo nakakhulu ku-reformer, enye yezinto ezisetshenziswa kakhulu. Ukuhamba ngezinyawo kuyinto ebalulekile abaqeqeshi abaningi abakhetha ukuyenza ngenkathi befudumala kumgqugquzeli. Ngezinyawo ungakwazi ukuqondisa umlenze, umgogodla kanye ne-pelvis.
Izinketho ze-Pilates Shoe
Ngokweziqondiso ezisungulwe umdali walo msebenzi, kungcono ukwenza kokubili umsebenzi we-mat kanye nokuqeqeshwa kwemishini ngaphandle kwezicathulo. Nakuba i-barefoot iyindlela engcono kakhulu yokusebenza kumata kanye ne-reformer, kungase kube nezikhathi lapho ukhetha ukumboza izinyawo zakho. Ngezinye izikhathi lapho izinga lokushisa lipholile, isibonelo, kungase kungakhululeki ukuzivocavoca ngezinyawo ezingenalutho, ikakhulukazi uma u-studio esisalungiswa. Esimweni esinjalo, kutuswa ukuthenga a amasokisi e-rubber soled ukuze ubambe kangcono. Abanye abakhiqizi baphinde baklame izicathulo ze-pilates, afana namasokisi kodwa enziwe ngezinto ezithambile.
Kukhona nalabo abakhetha ukuvala izinyawo ngendaba yenhlanzeko yomuntu siqu. Kukhona amasokisi enzelwe ngokukhethekile ama-pilates noma i-yoga futhi ayindlela ehlukile, ngoba awavimbeli ukunyakaza konyawo. Lawa masokisi agcina ngaphansi kweqakala, ukuze umfundisi wakho akwazi ukubona ukuqondanisa kwakho, futhi abe neyodwa yerabha ukuze ubambe kangcono.
Ama-studio amaningi e-Pilates azodinga ukuthi sigqoke amasokisi e-Pilates lapho sisebenzisa i-reformer, kodwa singase sikhethe ukuwagqoka lapho senza i-Pilates kumata. Uma ufuna ukugqoka amasokisi ukuze izinyawo zakho zifudumale ngenkathi wenza lo msebenzi womzimba, qiniseka ukuthi anezinsimbi ezingasheleli. Ungashelela kalula futhi uzilimaze uma ugqoka amasokisi ajwayelekile ku-Pilates. Ngakho-ke ungagcizeleli ukuya ekilasini nalawo owagqoka amateki akho.
Okuqinisekile ukuthi akufanele ugqoke izicathulo zakho zokuqeqesha. Noma izicathulo ezingenalutho noma ngamasokisi akhethekile, kodwa ungalokothi ube nama-slippers. Ngale ndlela sizothanda ukuthi iminwe ingasekelwa ngokugcwele emhlabathini futhi akukho bhuloho ematheni ezinyawo zakho elivimbela ukuthintana kwangempela. Uzothuthukisa amandla eminwe yakho futhi uthuthukise ukuma kwakho kokuhamba.
Indlela yokukhetha okulungile?
Ukuthi unyawo lungahamba kahle yini mhlawumbe umbuzo obaluleke kakhulu okufanele uwubuze lapho ukhetha izicathulo ze-Pilates. Ngokungafani nezicathulo ezivamile, lezo ezilungiselelwe ama-Pilates akufanele baphule. Kumele ntofontofo ngesikhathi siwafaka okokuqala. Ukuzizwa umpintshiwe, uqinile noma uqinile izimpawu zokuthi kufanele sizame usayizi ohlukile noma isitayela. Kufanele ukhethe isicathulo se-Pilates esikhangayo futhi othanda ukusigqoka, kodwa uma ukulingana kungenele, ukujima kwakho konke kungase kuthinteke.
El intengo iyisici esiyinhloko sabathengi abaningi bezicathulo. Kuye ngezinto ezisetshenziselwa ukwenza isicathulo kanye nodumo lomkhiqizo, intengo ingaba nkulu kakhulu. Ngokuvamile kuwumqondo omuhle ukuthenga endaweni yonke futhi ubheke okungaphezu nje kwabakhiqizi abajwayelekile uma intengo ikukhathaza. Kubalulekile futhi ukuqaphela ukuthi izicathulo azidingeki ukuthi zimakwe ngokuqondile njenge-Pilates-friendly ukuze zivumelane nezidingo zethu. Singabheka ezigabeni zokudansa noma zokufudumeza ezinye izindleko eziphansi ezizosebenza kahle.