Ukufaneleka kuyindawo ethandwa kakhulu phakathi kwesigamu sowesifazane, ngoba kusiza ukunciphisa isisindo futhi uhlale ufanelekile. Lesi siqondiso sinama-subspecies amaningana, ahluke ezimisweni zokuqeqesha, ngakho-ke phakathi kwabesifazane abaneminyaka ehlukene, ama-pilates ayadingeka.
Iyini i-Pilates ku-Fitness?
Igama lale nqubo yezemidlalo yavela ngenxa yomdali wayo uJoseph Pilates. Ekuqaleni, umqeqeshi wabeka umgomo wokwakha isethi yokuzivocavoca okuzosiza ukuqinisa imisipha engemuva nangemuva. I-Pilates iyinhlangano yokuzivocavoca kahle okusiza ekuphumeleleni ukulahlekelwa amaphilisi amaningi. Ngesikhathi sokuzivocavoca, imisipha ejulile ihilelekile emsebenzini, okuvame ukuhlala ngaphandle kokuhlanganyela.
Ukuze uqonde i-Pilates - ukuthi iyini, kubalulekile ukuqaphela ukuthi kunezinhlobo ezintathu eziyinhloko zalesi siqondiso. Kwabaqalayo, izivivinyo ezenziwa phansi zihloswe, futhi ukuhlukahluka kunzima kakhulu okubandakanya ukusetshenziswa kwemishini eyengeziwe. Ochwepheshe bangasebenzisa izamulators ezikhethekile. I-Pilates inezimiso ezimbalwa ezibalulekile: ukuphumula, ukuphefumula kahle, ukuhlushwa, ubushelelezi, ukunemba, ukuboniswa, ukulawula imisipha nokuhlala njalo.
Uyini umehluko phakathi kwePilates ne Yoga?
Abesifazane abaningi benza ukuhlaziya okuqhathaniswayo lapho bekhetha isiqondiso sezemidlalo esifanele. I-Yoga umkhuba wokwenza ngcono umzimba ngokuqinelana ngokomoya nokuvumelana kwengqondo. Kuyinto uhlobo lwezinkolelo zamafilosofi nezenkolo, futhi hhayi nje imishanguzo yokuzivocavoca, esimweni se-pilates. Ukukhetha ukuthi yiziphi i-pilates ezingcono noma i-yoga, kufanele kuqaphele ukuthi ekuqondeni kokuqala ekuqeqesheni isebenzisa imishini eyengeziwe, futhi okwesibili - cha. Omunye umehluko ukusetshenziswa kwezakhi eziyingqayizivele ezingahambisani.
I-Pilates yinhle
Ukuthandwa kwama-pilates kubangelwa inzuzo enkulu umuntu ayithola ngokuqeqeshwa okuvamile. Njengoba isakhiwo esiyinkimbinkimbi sasihloswe ekuqaleni, inzuzo yaso enkulu ukuthuthukisa ukuma nokuqeda ubuhlungu kule ndawo. Ukuzivocavoca okukhethekile kusiza ekuthuthukiseni ukulinganisela komzimba. I-Pilates, enezinzuzo zabesifazane ezihlobene nokuthuthukiswa kwezimo eziguquguqukayo, kodwa konke ngenxa yokuthi imisipha ilulaza futhi ilula, iba namandla.
Ukuzivocavoca kuthuthukisa ukusebenza jikelele kwemisipha ngokwakha amandla angaphakathi. Ukuqeqeshwa njalo kunethonya elihle empilweni, kusiza ukuqinisa ingculazi. Ukuqhubeka nokuthola, i-Pilates - ukuthi kuyini, kufanelekile ukuthi ukuqeqeshwa okunjalo kuqinisa ubuchopho, kuthuthukise umsebenzi wesimiso sokuphefumula futhi kunikeza impilo yesikhumba, njengoba ukusakazwa kwe-oksijini emzimbeni kuthuthukisa. Inzuzo ukuthuthukisa uhlelo lokugaya nesisindo.
Imishini yama-Pilates
Ukwenza imisebenzi ethile ePilates, kusetshenziswa imishini etholakalayo, isibonelo, ibhola, isilinda, indandatho kanye nabanye. Ngaphezu kwalokho, kunezindlela zokumisa ezikhethekile ezisiza ukuthola imiphumela emihle ekuqeqesheni. Uma umuntu enza i-Pilates ekhaya, angayithenga ukuze asetshenziswe ekhaya. Ukufakwa okubili kuthandwa kakhulu:
- I-Reformer simulator . Uhlaka lwokhuni olunesigxobo sensimbi nezinto ezihambayo. Umthwalo unikezwa iziphethu, okwenza ukunyakaza kunzima. Kunezinkampani eziningi eziyinkimbinkimbi ezihlomele izakhi ezengeziwe.
- Simulator Allegro . Idizayini ifana nenguqulo yangaphambilini, kodwa ayikho ifreyimu yokhuni, ngakho-ke ifreyimu ayilungisiwe, kodwa ihamba ngokukhululekile, okwenza kube nzima ukwenza umzimba.
I-Pilates mat
Ngokuzivocavoca okuningi, kudingeka ube ne-gym mat noma ibhola, ngoba ukuqeqesha ngesisekelo esiqinile kungabangela ukulimala. Uma uyithenga, cabanga ukuthi kufanele kube ngokunciphisa ngokulinganisela ukuba ungagudli futhi ungaphambuki. I-Gymnastics Pilates ihilela ukusebenzisa umama omude mayelana no-180 cm. Ezimweni eziningi, zenziwe ngezinto zokwakha i-PVC.
I-Pilates platen
Eziklasini zeqembu namanye, imishini ekhethekile ye-physiotherapeutic isetshenziswa, enesimo sesilinda, futhi ibizwa ngokuthi i-roll. Ubude be-roller buyi-90-150 cm, futhi ububanzi buyi-10-15 cm. Le mini-simulator iphumelela ngenxa yokuthi ukusekelwa akulutho, futhi lokhu kudinga imizamo eyengeziwe yokugcina ukulingana.
Umqulu wePilates wenza imisipha yokuzinza kanye nemisipha "efile" yomsebenzi wangemuva, okusiza ukwelula umgogodla, ukunciphisa ukucindezeleka. I-cylinder isetshenziselwa ukwenza imisipha encane yemilenze kanye nabezindaba. Ukuzivocavoca njalo kwenza kube lula ukuqeda isisindo esiningi, ngcono ukukhululeka komzimba, ukwandise ikhono lokulondoloza ukulinganisela nokuthuthukisa ukuguquguquka. Sebenzisa kuma-pilates nama-semi-cylinders, okusiza abaqalayo ukuba bafunde okuyisisekelo salo mzila wezemidlalo.
I-Pilates Ring
Kunezindlela zokusebenzisa okusetshenziselwa indandatho, enesayizi ejwayelekile ye-38 cm futhi inezikhwama ezikhethekile. Yenza ukumelana, okukugqugquzela ukuthi usebenzise ukucindezela. Indandatho yenziwe ngempahla yeplastiki, elula futhi ehlala njalo. Kukhona lezi zixhobo kanye namapenki akhethekile okulula ukwenza imisebenzi ehlukene. Ukuqeqeshwa kwePilates kuqhutshwa ngokusebenzisa indandatho elula, okuhloswe ukuqeqesha izandla.
I-Pilates Ball
Ukuze uqeqeshe, ungasebenzisa kokubili amabhola amancane nezinkulu. Uma uthenga i-mini bol, kubalulekile ukucabangela ukuthi kufanele ivumelane kalula esandleni, futhi i-fitball ikhethwe kuye ngokukhula nokuhlala endaweni yamadolo aguqe kufanele kube ngecala elifanele. I-Power Pilates isho ukusetshenziswa komthwalo owengeziwe, ngakho-ke thola ibhola eliqinile le-polyvinyl chloride. Ngosizo lwebhola ngesikhathi sokuvivinya umzimba, ungakwazi ukulayisha umgogodla. Ngenxa yesidingo sokulondoloza ibhalansi, umphumela wokuqeqeshwa ukwanda.
I-Pilates - isethi yokuzivocavoca
Ukuze uthole izinzuzo ezishiwo futhi unciphise ingozi yokulimala, kubalulekile ukucabangela imithetho eyisisekelo yokuqeqeshwa. Zonke ukunyakaza kufanele zenziwe kancane kancane ngokugxila okugcwele endleleni efanele. Ukuthatha umzimba wama-Pilates kubalulekile ukuzwa ukuthi imisipha iyasebenza. Okubaluleke kakhulu ukuphefumula okufanele, okumelwe kuvele esiswini, hhayi esifubeni. I-pose ngayinye ibalulekile ukulungisa imijikelezo engu-8-10 yokuphefumula, lapho umjikelezo owodwa ukuphefumula okujulile nokuphefumula okufanayo. Ngaphambi kokuyinkimbinkimbi enkulu, yenza ukufudumala.
I-Pilates yokulahlekelwa isisindo
Ukuvivinya umzimba njalo kusiza ukunciphisa isisindo ngenxa yezenzo eziningana ezisebenzayo, isibonelo, ukuphefumula okujulile kusiza ukusheshisa umzimba. Ukuthuthukiswa kwemisipha kuholela ekushiseni kancane kancane kwamafutha. Ukuze uqonde ukuthi yiyiphi i-Pilates, futhi kuyiphi indlela okusebenzisa ngayo ukulahlekelwa isisindo, kufanelekile ukuphawula ukuthi ukuzivocavoca njalo kuvame ukufisa ukudla, kuthuthukise ukukhululeka komzimba futhi kusize ukuhlanza umzimba we-fluid excess and sox.
- Themba ngemuva kwakho bese ulula izandla zakho. Ngesikhathi esifanayo, phakamisa ingxenye engenhla yomzimba nemilenze. Amandla akhomba phezulu ukuze afane phansi. Umzimba kufanele udale i-angle engakwesokudla.
- Kulabo abanesithakazelo ukuthi yiyiphi i-Pilates, futhi yikuphi ukuvivinya umzimba okwenza ukunciphisa umzimba, okulandelayo kunconywa: thatha ukugcizelela amanga, futhi kugcizelelwe kufanele kube phezu kwezigqoko, okumele kutholakale ngaphansi kwamahlombe. Umzimba kumele uhlanjululwe futhi welulwe ukuze uqonde. Ngenkinga, ungakwazi ukuphakamisa umlenze owodwa phezulu.
- Hlala kuzo zonke ezine, izandla emahlombe. Landela ukuhola komlenze, uguqe ngamadolo, phezulu. Kubalulekile ukugcina izinga lomzimba hhayi ukuguqula. Yenza zombili izinhlangothi.
I-Pilates yomgogodla
Ngokuvamile yonke imishanguzo yangemuva yenzelwa ukuhlala noma ukuqamba amanga, okuncipha umthwalo emgodini. Le nqubo ihlose ukuthuthukisa i-corset ye-muscle ezobamba umgogodla endaweni efanele futhi uyivikele. Ukuzivocavoca ngendlela efaneleko kwenza kube lula ukujikeleza kwegazi emisipha kanye nama-disk intervertebral. Ukuze uqonde ngokugcwele ukuthi yiziphi i-Pilates - ukuthi kuyini, kufanelekile ukuqaphela ukuthi ukuvivinya umzimba ngeke kuthinte kuphela emuva, kodwa futhi kuthuthukise isimo somzimba wonke, kusiza ukunciphisa isisindo.
- Hlala phansi, welula imilenze yakho phambili, ubabeke kancane. Amandla adlula phambi kwakho, uwagcina ehlombe. Amahlombe kufanele akhululeke, futhi emuva kufanele kube njalo. Thatha umoya, futhi lapho uphumelela uphelele phambili, ujikeleze umgogodla. Thatha enye umoya nokuphefumula ubuyele ePI.
- I-Pilates yokuzivocavoca ibuye ihlanganise nokuvivinya umzimba okunjalo ngemuva: uhlale phansi, ucindezele amathambo ashicilelwe emgqeni. Izandla ziyaphuma phambi kwakho bese ziphakamisa ngemilenze yakho, esifubeni nasekhanda. Ngaphandle kokubamba umoya wakho, phakamisa uphinde wehlise izingalo nemilenze ehlukile, ulingise ukudoba.
- Themba esiswini sakho, wehlisa ikhanda lakho emgqeni. Bhonqa amadolo, thola izandla zakho bese uzibopha ngemilenze. Donsela izithende emadodeni ukuze welula amadolo. Vula, uphakamise iziqhumane nesifuba, ubeke emhlane ophansi. Ekuphumuleni, cindezela izinyawo ngaphesheya kwezandla, ngaleyo ndlela udale ukungezwani kwemisipha. Yenza ukunyakaza okuhambayo.
I-Pilates - ukuphikisana
Nakuba lesi siqondiso sokuqina sibhekwa njengokungacabangi, futhi sinezinkomba zayo. Ungabhekane nezifo ezibandayo nezigciwane, ezihambisana nomkhuhlane. Ukuzivocavoca kunqatshelwe kubantu abanezinambuzane, ama-fractures kanye nama-laceration / sprains. Ama-pilates aphikisana nokuhlukunyezwa, i-degree-degree flatfoot kanye nokulimala komgogodla. Ziyaphikisana engozini yokugula nokugula kwengqondo.