El pilates odongeni Kuyindlela ehlukile ye-Pilates, uhlobo lokuzivocavoca olugxile ekuqiniseni umzimba, ukuguquguquka nokuthuthukisa ukuma. Kule ndlela ethile, udonga lusetshenziswa njengokweseka ukwenza uchungechunge lwezivivinyo eziklanyelwe ukusebenza amandla ngempumelelo.
Kulesi sihloko sizokutshela konke okudingeka ukwazi mayelana ne-wall pilates, izici zayo kanye nokuzivocavoca okungcono kakhulu.
Iyini i-wall pilates
Emgogodleni wayo, i-wall pilates ihilela ukwenza izivivinyo ngenkathi usebenzisa udonga njengendawo yokusekela ukunikeza ukuzinza nokumelana okwengeziwe. Lokhu kungase kuhlanganise ukuzilula, ukugoba, ukulinganisela, nokuzivocavoca okuqinisa imisipha. Udonga lusebenza njengethuluzi elisiza ukugcina ukuqondana kahle komzimba futhi inikeza ukumelana nokwenza ngcono ukusebenza kokuzivocavoca.
Izinzuzo zama-pilates odongeni zifana ne-pilates yendabuko njengoba igxile ekuthuthukiseni amandla ayisisekelo, ukuguquguquka nokuma. Ukwengeza, lokhu kuhluka kungaba wusizo ikakhulukazi kubantu abafuna ukusebenzela ukuqondanisa imizimba yabo futhi bathuthukise ukuqwashisa okukhulu komzimba.
Izivivinyo ezinhle kakhulu zama-pilates wall
Ama-squats odongeni
Ama-Wall squats anomnyakazo wengalo kuwumsebenzi womzimba ohlanganisa ukuncika ngomhlane wakho odongeni nokwehlisa umzimba wakho endaweni ye-squat ngenkathi ngesikhathi esifanayo uphakamisa futhi wehlisa izingalo zakho ngendlela elawulwayo.
Ukusebenza kahle kwama-squats odongeni akunakuphikiswa futhi ubulula bawo buyancomeka. Kodwa-ke, kubalulekile ukwazi indlela efanele ukuze uthole imiphumela emihle futhi ugweme ukulimala okungenzeka.
Qala inqubo yokuzivocavoca ngokubeka umata ohambisana nodonga. Yima ufulathele odongeni bese uthatha igxathu elikhulu ukuya phambili. Hlukanisa izinyawo zakho zibe ububanzi behlombe bese ubeka izandla zakho odongeni ngenkathi ugcina umgogodla wakho uqondile futhi ubamba isisu sakho. Yehlisa kancane kancane, ugcine imilenze yakho iqondile futhi umhlane wakho usekelwe, uze wenze i-angle engama-degree angu-90 ngemilenze yakho, njengokungathi uhlezi esihlalweni esingabonakali. Lesi sikhundla sisebenzisa ngempumelelo iningi lemisipha emzimbeni. Uzozwa ukushisa emilenzeni yakho ngemva kwemizuzwana embalwa, okubonisa umzamo obangelwa ukuzivocavoca.
Ibhuloho
Ukuze wenze ukuhluka kokuqala kwebhuloho, lala ubheke kumata, izinyawo zakho zibheke odongeni, nge-engeli engu-90-degree ngamadolo akho. I izingalo kufanele zelulwe, zihambisane nomzimba, endaweni encane, izintende zezandla ziphumule phansi.. Phefumula ngokujulile futhi ukhiphe umoya ngenkathi uphakamisa ama-glute akho futhi ufinyeza imisipha yakho yesisu, kuze kube yilapho umugqa oqondile we-diagonal ukwakheka kusuka emahlombe akho kuya emadolweni akho. Yenza ukunyakaza nge-fluidity nokulawula. Ukuqala ngamasethi amabili ezimpinda eziyi-12 kwanele.
Uma usulazi kahle ikhono, ungazama ukwenza ukunyakaza kwemilenze ngenkathi uphakeme, njengokwelula imilenze yakho ngqo ebusweni bakho, ukushintshanisa umlenze ngamunye.
Kukhona enye indlela yokwenza ibhuloho ephikisana nendlela yendabuko. Kunokuba ulale ngomhlane, uqala ngawo wone umata, ufulathele ubheke odongeni. Ukuthambisa izinyawo, Phusha phezulu emabhola ezinyawo zakho ukuze uphakamise ama-glutes akho ngenkathi ugcina umhlane wakho uqondile. Uma izinyawo zakho sezicindezelwe odongeni, welula izingalo zakho nangemuva, futhi uphakamise izinqe zakho ngenkathi ufaka ikhanda lakho ukuze umhlane wakho uhambisane nezingalo zakho. Ngemva kwalokho, buyela endaweni yokuqala. Isiqalo esihle ukwenza izimpinda eziyi-10.
insimbi ephakanyisiwe
Ukuzivocavoca okwaziwa ngokuthi ipulangwe eliphakanyisiwe kuhlanganisa ukuhlala umile izingalo zakho ezinwetshiwe futhi umzimba wakho uphakame ngaphezu komhlaba. Omunye wemisebenzi ephelele kakhulu yokuzivocavoca inqwaba yemisipha ukuzivocavoca kwepulangwe. Ukwenza lo msebenzi thatha indawo yokuqala yepulangwe, kodwa esikhundleni sokubamba isisindo sakho ngezingalo zakho nezinzwane phansi, phumuza izinyawo zakho odongeni ugcine isikhundla esifanayo.
Ukuze siqale, siqala ngokulala sibheke phansi izingalo zethu zigcinwe eduze nomzimba. Okulandelayo, sigoba izingalo zethu senze i-engeli engu-90-degree ngezindololwane ezibekwe ezingeni lesifuba. Khona-ke siphakamisa wonke umzimba, siqinisekisa ukuthi sivumelane kahle i-trunk kanye ne-glutes, futhi ekugcineni sibeka izinyawo odongeni. Kubalulekile ukugcina ukuhleleka okufanele komzimba ngokugwema ukugoba umhlane noma ukuphakamisa izinqe zakho.
Unenketho yokugcina isikhundla esifanayo noma ukwethula ukunyakaza okwengeziwe, njengokuletha idolo ngalinye esifubeni ngokushintshana bese ubuyela endaweni yokuqala. Ukuze ufinyelele ezingeni elilandelayo, kufanele ukhuphuke usebenzisa izinyawo zakho kuze kube yilapho umhlane nezingalo zakho zihambisana, okuholela engeli engama-degree angu-90 phakathi komzimba wakho ongaphezulu nophansi.
Ukuzivocavoca okuningi kuhilela ukusebenzisa izandla zakho njengephuzu lokusekela odongeni. Esinye salezi zivivinyo sihlanganisa ukuma isinyathelo esisodwa kude nodonga, ubhekane nalo bese uvula izandla zakho ezingeni lesifuba. Khona-ke umzimba uncike odongeni ngaphandle kokuthintana. Khona-ke izithende ziyaphakanyiswa futhi zehliswe ngaphandle kokuphakamisa izinzwane. Okunye ukuvivinya umzimba endaweni efanayo kuhlanganisa ukwelula imilenze iqonde ngemuva komzimba, ukushintshanisa phakathi komlenze ngamunye.
Enye inketho yokuzivocavoca ukwenza izivivinyo zaphansi. Ukuqala, Lala ubheke phansi izingalo zakho zelulelwe ngemuva nezintende zakho zibheke odongeni. Goba amadolo akho, uhogele umoya ngokujulile, bese ukhipha umoya njengoba uphakamisa i-pelvis yakho, wenza ibhuloho. Buyela endaweni yakho yokuqala bese uphefumula ujule. Isikelo noma indawo ethi "V" ingenziwa endaweni esezingeni ngokunweba imilenze nokufinyeza imisipha yesisu.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nezivivinyo ezinhle kakhulu zama-pilates ongazijwayeza ekhaya.