Ama-pilates abesifazane abakhulelwe kuyindlela enhle kakhulu yokuqinisa umzimba wakho, ulungiselele ukubeletha futhi uthathe isinyathelo ekutholeni okusheshayo kwalesi sibalo ngemuva kokuzalwa komntwana. Kubalulekile ukucabangela ukuthi i-Pilates idinga ukulungiswa ngokomzimba futhi ayihambisani nawo wonke umama ozayo. Inzuzo yama-pilates kunzima ukugxila kakhulu: kuyindlela enhle kakhulu, ephelele yokuhle nobuhle!
I-Pilates yabesifazane abakhulelwe: ukuhlolwa
Uma imisipha yakho yesisu esezansi kanye ne-pelvic floor ingenamandla ngokwanele, kunengozi yokuthi ungalimaza i-ligament nokukhuluma phakathi nokuvivinya umzimba kwe-Pilates ekhaya. Ukuvimbela lokhu kungenzeki, zama ukwenza lo msebenzi ulula futhi uphephile kunoma yisiphi isikhathi sokukhulelwa: ume emadolweni akho, emuva, ngisho nasemabhulashini phansi. Thatha umoya. Bese u-exhale, lapho udonsa khona bese unciphisa isisu sakho. Ukuzivocavoca kufanele kwenziwe okungenani imizuzwana engu-10, ngaphandle kokushintsha isimo se-back futhi ngaphandle kokubamba umoya wakho. Ekupheleni komsebenzi, phumula.
Imiphumela yokuhlola ingathathwa kalula: uma lokhu kusetshenziselwa kalula, futhi ungayiphinda izikhathi ezingu-10, i-Pilates iphephile kuwe. Uma kungenjalo, kungcono ukhethe ezinye izindlela zomsebenzi womzimba.
I-Pilates: ukuvivinya umzimba kwabesifazane abakhulelwe
Ngesikhathi sokukhulelwa, i-pilates kufanele iqhutshwe ngokubheka ngokucophelela zonke izinyathelo zokuqapha. Ngokukhethekile, kufanelekile ukubheka ngokucophelela izivivinyo: ngisho noma wazi izivivinyo isikhathi eside, kule nkathi yokuphila kuphela ingxenye encane yazo zonke ukuhlukahluka kuvunyelwe. Hlanganisa lolu hlelo olulandelayo:
- ukuvivinya umzimba okudingeka kwenziwe ngenkathi ulele esiswini;
- ukuzivocavoca ngokulinganisela;
- Ukuzivocavoca okungabangela ukubambezeleka ekuphefumuleni;
- Ukuzivocavoca okudinga ukucindezeleka okusebenzayo komshini wesisu;
- Ukuzivocavoca lapho kudingwa ukuhlanganiswa okunzima okuhambayo;
- Ukuzivocavoca lapho ufuna ukukhulisa ukugoba noma ukungaxolisi amalunga.
Kodwa-ke, uma uhamba emakilasini akhethekile kwabesifazane abakhulelwe, futhi ungafundeli ekhaya, awubeki engozini yokwenza amaphutha ekukhetheni izivivinyo: abafundisi baqaphele ngokucophelela ukuthi lezo zikhathi ezizayo zenza kuphela lezo zinto ezingalimazi, kodwa zizuzisa kuphela umzimba wazo!
Ukwengeza okungcono kuyoba umculo okhethiwe ngokukhethekile wokuqhuba ama-pilates, okuzokusiza ukuba uphumule futhi ujabulele kakhulu inqubo yokuzivocavoca.