Isibalo sabantu abasebenzisa i-Pilates masonto onke sikhula njalo. Okungase kuqale ekuqaleni njengendlela yokuzivocavoca ngokuvamile kuguqukela ekubeni umkhuba ozuzisa kakhulu ukuphila kahle ngokomzimba nangokwengqondo. Baningi izinzuzo zokusebenzisa ama-pilates njalo ngokuhamba kwesikhathi.
Kulesi sihloko sizokutshela ukuthi yiziphi izinzuzo zokusebenzisa ama-pilates nezici zayo.
Izici eziyinhloko
Esinye sezici ezihlukile ze-Pilates ukugxila kwayo ekuxhumaneni kwengqondo nomzimba. Phakathi neseshini, kugcizelelwa ekugxiliseni ingqondo, ukuphefumula okufanele kanye nokunemba ekwenzeni ukunyakaza ngakunye. Lokhu Akugcini nje ngokukhuthaza ukuqwashisa ngomzimba, futhi kusiza ukunciphisa ukucindezeleka nokucindezeleka.
I-Pilates isebenzisa imishini ehlukahlukene kanye nokuzivocavoca kwaphansi okungashintshwa kumazinga ahlukene wamakhono nezidingo. Ukunyakaza kunoketshezi futhi kuyalawulwa, kugwema ukuphindaphinda noma ukushuba okukhulu. Lokhu akuvikeli kuphela amalunga, kodwa futhi kusiza ukuthuthukisa imisipha emide, ethambile.
Esinye isici esibalulekile ukuguquguquka kwayo. Ingenziwa abantu bayo yonke iminyaka namazinga okufaneleka., njengoba izivivinyo zingashintshwa ukuze zihlangabezane nezidingo zomuntu ngamunye. Ngaphezu kwalokho, isetshenziswe njengomsizi ekubuyiseleni ukulimala kanye nokuqeqeshwa okuphambene kwabasubathi bemikhakha ehlukene.
Izinzuzo zokuzijwayeza ama-pilates
Ukuzijwayeza i-Pilates kunikeza izinzuzo ezihlukahlukene, kuhlanganise ukuncipha kwesisindo, ukuthuthukiswa kwemisipha, ukuma okuthuthukisiwe kanye nekhono lokubhekana nokuphazamiseka kwemizwa njengokucindezeleka nokukhathazeka. Le nqubo ethile isivumela ukuthi sigcine ukuqina kwethu ngokomzimba ngaphandle kosongo lokulimaza. Ngesikhathi esifanayo, kusiza ukwanda kokuguquguquka kwethu futhi kusinika umfanekiso oqoshiwe esizongabaza ukuwuyeka.
Ukuncipha kwesisindo kwenzeka kancane kancane njengoba senza lezi zivivinyo. Ngokusebenzisa i-Pilates sivuselela i-metabolism, inqubo yomzimba enesibopho sokulawula ukusetshenziswa kwamandla. Ngokuthuthukisa ijubane layo sandisa ukushisa komzimba, ukujuluka kanye nezindleko zekhalori. Ngenxa yalokho, sisiza ukunciphisa isisindo kancane kancane.
Ukuze uthole imiphumela engcono kakhulu, kunconywa ukuthi uhlanganise lezi zivivinyo nohlobo oluthile lokuzivocavoca kwenhliziyo, njengokuhamba, ukudansa, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, neminye imisebenzi efanayo.
Ngokuhlanganisa kokubili ukuvivinya umzimba kwe-toning nemisebenzi yenhliziyo nemithambo yegazi singakwazi ukuzuza ukulinganisela komzimba okuphelele. Le ndlela Akugcini nje ukukhuthaza ukulahlekelwa isisindo kodwa futhi kuqinisekisa ukuthi isisindo sigcinwa, okwenza kube indlela ephumelela kakhulu futhi enempilo.
Ukhulisa imisipha yakho
Ukwenza isimiso se-Pilates samasonto onke kuyindlela ephumelela kakhulu yokuqopha imisipha nokuthuthukisa kokubili amandla nokukhuthazela.
Imisipha ehlukene yomzimba isetshenzwa ngokucophelela nangokunemba, okuqinisekisa ukuqeqeshwa okuphelele. Ngaphezu kwalokho, ibhalansi evumelanayo ifinyelelwa phakathi kwezifunda ezingenhla neziphansi, ukuyihlukanisa neminye imisebenzi yezemidlalo.
Enye yezinzuzo eziyinhloko ukuthi, ngaphezu kokuthuthukisa amandla emisipha, singavimbela noma yiluphi uhlobo lokulimala. Ukusetshenziswa kwesisindo somzimba wakho noma amathuluzi amancane, njenge Izisindo ezikhanyayo, amabhande okunwebeka, amabhola anobukhulu obuhlukahlukene kanye nezintambo zinomthelela ekusebenzeni kwalezi zivivinyo.
Ithuthukisa ithoni yomzimba
Ngenqubo yokusiza ukunciphisa isisindo nokuqinisa imisipha ngokuqhubekayo, siyakwazi ukudweba umzimba. Imisipha ayikhuli ngosayizi, kodwa kunalokho ihluke kakhulu. Ngesikhathi esifanayo, Ukufaka izindlela zokwelula nokuguquguquka kuthuthukisa isimo somzimba sisonke.
Ukuthuthukiswa kokuma
Ukufakwa kwezinto ezishiwo ngenhla nakho kuholela ekuthuthukisweni okubonakalayo kokuma komzimba. Imisipha yesisu ethuthuke kahle inikeza ukusekela okuhle kakhulu esifundeni se-rectalumbar ngemuva. I-torso esekelwe kahle incike emilenzeni eqinile nama-glutes. Umzimba wonke usebenza ngokuvumelana.
I-Pilates ithatha indlela ephelele, iqinisekisa ukuthi zonke izingxenye zomzimba zinokulinganisela futhi zisebenza, zingashiyi indawo yokungalingani.
ngcono ukuguquguquka
Ukwelula kuyingxenye ebalulekile yawo wonke ama-Pilates Workout. Ihlanganiswe ngokuphelele kokubili kwesigaba sokufudumala kanye nesigaba sokupholisa phansi, ngaphezu kokufakwa emisebenzini ye-toning ngokwayo.
Ukuqinisekisa ukuthi imisipha isebenza ngokugcwele futhi Akukhawulelwe ekufinyezeni okulula, kubalulekile ukufaka isimiso esifanele sokunwebeka.
Ngokunwebeka njalo, singabona ukuthuthuka okuphawulekayo ekuguquguqukeni kwethu, okusiza ukuvimbela ukulimala kanye nezinkinga zemisipha nezihlanganisi. Ngaphezu kwalokho, idlala indima ebalulekile ekugcineni ukuma okuhle nokuhlakulela isimo sengqondo esihle sokubamba iqhaza emisebenzini ehlukahlukene yezemidlalo.
Ncipha ukucindezeleka
Ukuzivocavoca umzimba okujwayelekile akusizi nje kuphela ukuthi ulahlekelwe isisindo, wakhe izicubu zomzimba, futhi uthuthukise ukuqina komzimba wonke, kodwa kuyasiza Iphinde inikeze izinzuzo eziningi zesistimu yezinzwa. Ngokudlala imidlalo, singakwazi ukulwa ngokuphumelelayo nezimo ezinjengokucindezeleka, ukukhathazeka nokucindezeleka.
Ukugxila okuhle nokuxhumana kubalulekile ukuze usebenzise i-Pilates. Lawa makhono asiphoqa ukuba sikhiphe izingqondo zethu futhi sibeke eceleni noma yiziphi izinkathazo ekuphileni kwethu kwansuku zonke, kuhlobene nomsebenzi, umndeni, noma ukungezwani ngokomzwelo.
Phakathi neseshini, ingqondo iqondisa ukunaka kwakho ezicini ezihlukahlukene, kuhlanganise ukunyakaza, amandla, ibhalansi nokuphefumula. Ngenxa yalokho, umkhuba we-Pilates uvela njengekhambi eliphumelelayo lokucindezeleka.
Abacwaningi banxusa umphakathi wesayensi ukuthi uqhubeke uhlola isihloko sama-pilates kanye nomthelela wawo ongaba khona empilweni yengqondo, njengoba kuphawulwe encwadini ka-2017 eshicilelwe yi-Universidad y Salud Magazine. Nakuba kudingeka ukuhlolwa okwengeziwe, lo msebenzi kukholakala ukuthi unemiphumela emihle. Ngakho-ke, kubalulekile ukuqhubeka nokucwaninga ukuze usiqonde kangcono isihloko.
Njengoba ubona, Kunezinzuzo eziningi zokwenza i-Pilates ngokungaguquki ngokuhamba kwesikhathi. Okubaluleke kakhulu ukuthi ujabulele izikhathi futhi kancane kancane uthuthukisa amakhono akho.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nezinzuzo ezahlukene zokusebenzisa i-Pilates ngendlela eqhubekayo nelungile.