Kuze kube manje, izambatho zokuzivocavoca zithandwa kakhulu, njengoba kufanelekile kuwo wonke umuntu ngaphandle kokuhlukile. Izinzuzo eziyinhloko zalo mdlalo yilezi:
- Inombolo enkulu yokuzivocavoca okuhlukene kwenza kube lula ukuthatha izinto eziyinkimbinkimbi ngokuqondene nawe.
- Kukhona i-Pilates ekhethekile yokuzivocavoca ngemuva, kuyasiza ukuqeda ubuhlungu futhi kuzoqinisa imisipha ukuze kungabi nezinkinga esikhathini esizayo.
- Ukuzivocavoca okunethezeka kusiza ukuphumuza nokuzola.
- Imisebenzi enjalo ingenziwa yizo zonke izinhlanga ngaphandle kwemingcele ebalulekile.
- Ukuzivocavoca ema-pilates wokuzivocavoca kusiza ukuthola ukuguquguquka okuhle nokuhleleka kokuhle.
- Enye inzuzo-indlela edidiyelwe, okuwukuthi, ekuqeqesheni, ukwenza umsebenzi owodwa, ulayisha zonke izingxenye zomzimba ngesikhathi esifanayo.
- Ama-gymnastics pilates aphefumula asiza ukuqeda ikhanda nokugcwalisa umzimba wonke nge-oxygen.
Abaningi babonisa izinkanyezi zebhizinisi zisebenzisa imishini yokuzivocavoca yokushisa isisindo futhi bafeze imiphumela emangalisayo ngenxa yezifundo ezinjalo. Ake sibheke izinto ezimbalwa ezisebenzisayo kwi-Pilates gymnastics yabaqalayo.
Ukuzivocavoca # 1
Ukulala emhlane wakho, ukuguqa ngamadolo uwaphule phansi, ngenkathi uthola iphuzu lokusekela, ukuze ungaqhubeki phambili noma emuva. Phakathi kwemilenze phansi, i-angle kufanele ibe ngama-degree angama-50. Vele ususe isiqu bese uphonsa izingalo zakho ngendlela efanayo nemilenze yakho. I-degree phakathi kwe-trunk nemilenze akufanele ibe ngama-degree angaphezu kuka-50. Qinisekisa ucingo bese uhlala kule ndawo, bese uphumule bese ulala phansi. Phinda lo msebenzi izikhathi ezingaba ngu-10.
Ukuzivocavoca # 2
Ukulala ngesisu, imilenze nezingalo kufanele zikhishwe ngendlela eqondile futhi zisakaze ububanzi bamahlombe. Faka futhi uphakamise umlenze wakho wesobunxele nesandla sakho sokunene phezulu, cishe u-30 cm ukusuka phansi. Udinga ukuphakamisa ikhanda lakho kancane, udinga ukubheka phansi. Udinga ukwenza u-5 uphawule umlenze wakho nesandla sakho ngesikhathi esifanayo. Ungazibekeli phansi. Ungakhohlwa ukuphefumula ngokunyakaza okufanayo. Bese ushintshe ingalo nomlenze, bese uphinda umzimba. Ngokuvamile, yenza izindlela ezintathu.
Ukuzivocavoca 3
Themba eceleni kwakho, bese ubeka ikhanda lakho engalweni yakho. Imilenze kufanele ibekwe ukuze phakathi kwabo nomzimba kungaba ngu-45 degrees. Phakamisa umlenze kancane kancane futhi wenze u-5-7 uphendule phambili nangemuva. Lala phansi ngakolunye uhlangothi bese uphinda umsebenzi.
I-Gymnastics Pilates izokusiza ukuba uhlale uphila futhi uzizwe uphelele 100%.