Mva nje kunentetho eninzi malunga pilates eludongeni. Ekushiseni kwale ndlela yemidlalo yekhulu leminyaka ubudala, kuye kwavela ukwahluka, apho lowo usebenzisa lo mhlaba wakhayo unempumelelo enkulu. Oku kukwangenxa yokulula kwayo kuba ayifuni izixhobo okanye oomatshini.
Nangona kunjalo, ezinye iinkwenkwezi zeHollywood. Okufanayo kwenzeka xa bekhuthaza uhlobo lwefashoni okanye ukutya, Abalinganiswa abafana Jennifer Aniston o umiley Cyrus ziye zanceda ukwenza i-pilates eludongeni ibe sefashonini. Kuyo nayiphi na imeko, ekubeni i ukuziqhelanisa enempilo ezemidlalo, siza kukucacisela ukuba iqulathe ntoni.
Intwana yembali yepilates
Umntu owenza ipilates
Kodwa, ngaphambi kokuba sithethe ngokwahluka okukhoyo, kufuneka sithethe ngeePilates ngokubanzi, kuba isisiseko sayo. Kuyathakazelisa ukuba sele idalwe ekuqaleni kwenkulungwane yama-XNUMX, kuba ayizange ifumane udumo lwehlabathi jikelele kude kube kutshanje. Ngokukodwa, umdali wayo yayingumJamani UJoseph Hubertus Pilato, owayengumntwana ogulayo.
Ngeso sizathu, waqeqeshelwa amacandelo afana ne-traumatology, i-gymnastics kunye neyoga. Ngale nto, wayezimisele yomeleza umzimba wakho ngokwenza umthambo. Omnye umdla onokuthi ungazi kukuba, ngokomgaqo, wabhaptiza indlela yakhe ngegama lika ulawulo. Ngaloo ndlela, wabhekisela kwisibakala sokuba inkqubo yakhe yayibandakanya ingqondo nomzimba uphela, nangona wawubalasele kwinxalenye yokuqala.
Kancinci kancinci, wavelisa indlela yoqeqesho epheleleyo efuna ukunika ukuqina kunye nokuzinza kumqolo ngokuphuhliswa kwezihlunu zangaphakathi. Noko ke, njengoko sanixelelayo, olu qeqesho, lungxamisekile ibhalansi phakathi komzimba kunye nengqondo iyonke eyenza umzimba womntu. Ngenxa yemvelaphi yayo kunye neempawu zayo, i-Pilates iyasebenza kakhulu kwi-muscle kunye ne-bone rehabilitation therapies. Kodwa ikwaluncedo kakhulu njengomsebenzi olula.
Imigaqo yePilates
Ukuqeqeshwa kolu qeqesho
Ngokufanelekileyo, le nkqubo isekelwe kuluhlu lwemigaqo. Babalasele phakathi kwabo ukugxila, ukuphefumla kunye nokulawula. Ngokwenyani, zonke ziqhelekile phantse kuzo zonke iintlobo zokuzilolonga, njengokuchaneka xa usenza iintshukumo. Nangona kunjalo, izisa ingcamango entsha.
Sithetha nawe malunga iziko lamandla. Ngokutsho kwePilates, oku kufumaneka kwindawo engaphantsi kunye nesisu esiswini kunye nokuqiniswa kwayo isitshixo esikhulu kwindlela yakhe. Ngokukodwa, siyenza isebenze ngokuvula umngxuma ngaphandle isihlunu se-transversus abdominis. Yonke imithambo yakho iqala kwaye ibandakanye loo ndawo. Emva koko, oku kuvumela umzimba wethu ukuba uhambe ngendlela elungeleleneyo ukuphepha ukunyakaza okuyingozi. Njenge-anecdote, siya kukuxelela ukuba, ngenxa yethiyori yakhe, iJamani yaphefumlelwa ngumbono wokuba. Dantian okanye "intsimi yecinnabar" eyayisele ikhankanyiwe kumayeza emveli aseTshayina. Kukwayafana nokuba kusetyenziswe kwizifundo ezifana i tai chi.
Kwelinye icala, nokuba ukhetha ntoni na, kuya kufuneka uyazi ukuba iiseshini zePilates zihlala malunga nemizuzu engamashumi amane anesihlanu. Ngeli xesha, Ukucotha, iintshukumo zomzimba ezikhatshwa kukuphefumla okunzulu.
iintlobo zeepilates
iseshoni kunye umlungisi
Kungekudala siza kuthetha nawe ngokuthe ngqo malunga neepilates eludongeni, kodwa okokuqala kufuneka sithethe ngezinye iindlela zale ndlela ezinokukulingana kakuhle. Kakhulu kukho ezimbini: lo uqhelisela phantsi kwaye lo wenze ngoomatshini.
Eyokuqala yeyokuqala kwaye ikwabizwa ngokuba mat pilates makwenziwe kuye. Isebenzisa ubunzima bomzimba wayo kunye namandla omxhuzulane kwiintshukumo zayo. Akasebenzisi oomatshini, kodwa unokusebenzisa ezinye izixhobo ezifana ihupula okanye ibhola yeswiss. Eyamva yibhola emalunga nemitha enye ububanzi ekufuneka uzibeke kuyo okanye woyame kuyo xa usenza umthambo. Ngokuphathelele umsesane okanye isangqa somlingo, inezibambo ezimbini kwaye yongeza ukuchasana xa usenza iintshukumo.
Ngenxalenye yalo, i pilates ngoomatshini sebenzisa i trapeze okanye cadillac, ekuvumela ukuba uzixhome kwiindawo ezahlukeneyo; yena umlungisi, uhlobo lwebhedi olutyibilikayo; isitulo, eneepedals ezinemithombo, okanye umphanda, esetyenziselwa ukunweba umqolo (ngamanye amaxesha, ibhola iyasetyenziswa kwakhona). Ngazo zonke ezi zixhobo, injongo kukuba umthambo ube qatha ngakumbi. Nakutsha nje, ezahlukeneyo pilates emanzini.
Uzenza njani iipilates eludongeni?
Iklasi yePilates kwindawo yokuzivocavoca
Umahluko ophambili wepilates eludongeni ngokubhekiselele kwezinye iindlela zolu qeqesho kukuba isebenzisa, ngokuchanekileyo, loo ndawo eyakhayo ukuya. ukudala ukuxhathisa kwimithambo. Ke ngoko, yongeza inzuzo yokuba awuyi kufuna izixhobo zokuziqhelanisa.
Iindlela eziqhelekileyo ziquka ukufudumala kunye neeseshoni ezininzi zokunyakaza. Phakathi kwezi, yima ngaphandle komjikelo, idolo elimileyo liphakamisa, ukunyuswa kunye nezangqa zeengalo, ukuvuleka kwesifuba kunye ne-squats. Kodwa kunye ne-spinal twist ehleliyo, ibhabhathane lizolula okanye ukugoba phambili. Ngokusengqiqweni, zonke zenziwe ngoncedo lodonga.
Asinandawo kweli nqaku yokuchaza yonke le mizobo ngokweenkcukacha. Kodwa siza kuthetha nawe malunga neenzuzo zepilates eludongeni.
Iinzuzo zepilates eludongeni
Umthambo wePilates emgangathweni onokwenziwa ngoncedo lodonga
Into yokuqala esifanele sikuxelele ukuba le modyuli yePilates ikunika zonke iingenelo zemveli. Kodwa, ukongeza, kungcono ukuba uqale kolu qeqesho, kuba unokwenza imithambo ngokulula kunye nayo ukhuseleko olukhulu, exhaswa eludongeni. Olunye ukulunga okukhulu kolu hlobo lwePilates kukuba i uqeqesho olunefuthe eliphantsi. Umzekelo, ukubaleka kubangela ukuba amalungu athile alayishwe. Nangona kunjalo, indlela esetyenziswayo ithambile kwaye ayinayo loo nto. Ngoko ke, ifanelekile kubantu abaneengxaki zemisipha okanye amathambo.
Kwakhona, iipilates zodonga iqinisa umqolo ngokukodwa kunye nesakhiwo samathambo omqolo ngokubanzi. Kule mihla, sichitha ixesha elininzi sihleli kwaye oku kubangela ukuqhawuka kunye neentlungu zomqolo. Kodwa, ngenxa yale ndlela, unokuphucula ezo zigulo. Nditsho uncedo unyamezelo, ukomelela kwezihlunu kunye nokuguquguquka. Oku kuya kukuvumela ukuba uqonde ukuphucula xa, umzekelo, ukunyuka izitebhisi okanye uthwele ukuthenga. Oko kukuthi, uya kuziva ungcono ukwenza ubomi bakho bemihla ngemihla.
Ukuqukumbela, pilates eludongeni Yindlela entsha yoqeqesho oludumileyo olwaqanjwa nguJoseph Pilates waseJamani ekuqaleni kwenkulungwane yama-XNUMX. Njengoko ubonile, yi-a ukwenza umthambo ithambile, ilungele bonke abantu kwaye ilungile ekomelezeni izihlunu namathambo akho. Qhubeka uyizame.