I-Pilates yindlela yokuzivocavoca eyenziwe ekuqaleni kwekhulu lama-20 nguJoseph Pilates. Ngokushesha ngemva kokubonakala, isiqondiso sathandwa phakathi kwabadlali, abadlali nabadlali abafisa ukululama emalini.
Ikhaya
Njengoba ku-Pilates ukubaluleka okukhulu kunikezwa ukuphefumula okufanele futhi ukuhamba kancane, ubuchwepheshe bokuzivocavoca, kusadingeka ukuba uqale ukuhlanganyela nomfundisi. Kodwa uma wazi kahle izinto eziyisisekelo, ungahamba ngokuphepha ukuqeqesha uPilates ekhaya.
Ngenkathi usebenzisa ama-pilates ekhaya, uqeqesha umzimba okuthiwa i-body skeleton - imisipha ejulile, okuyinto okunzima kakhulu ukuyifinyelela, usebenzisa ingxenye yengonyama yezindawo zempilo. Ama-pilates, okokuqala, azolungisa ukuhamba kwakho, njengokuthi, ukuqeqesha, ususa umthwalo kusuka emgodleni, ngoba imisipha eseduze yangemva iqiniswa.
Ngendlela osebenza ngayo ekhaya e-Pilates, udinga ukuba nomthwalo wemfanelo kakhulu, ngoba lezi akuzona ezishintshayo zokucindezela noma ukuqhuma, okungenziwa kuphela ngokulandelana. Kunamaphuzu amaningana ayisihluthulelo abaluleke kakhulu kubaqalayo ukuba bahlanganyele ePilates ekhaya. Kunesidingo sokwenza kahle:
- ubushelelezi - ku-Pilates umsebenzi owodwa ugeleza kwenye;
- phumula - zonke izinkinga kufanele zikhohlwe isikhashana;
- Ukuphefumula ukuphefumula kakhulu, lapho umoya uhlala khona ukuqala, futhi ukuphuma umoya ngumthwalo emisipha;
- ukuhlushwa - ungaphazanyiswa, cabanga ngalokho okwenzayo, ngaphandle kwalokho ungakwazi "dorelaxirovatsya" futhi ulale nje.
Ukuzivocavoca
Sizokwenza uchungechunge oluncane lokuzivocavoca ukuze sisebenzise ama-pilates ekhaya.
- Salala ngemuva, izinyawo ezihambisana nobubanzi besifuba, izandla ezihamba emzimbeni. Sihlamba izandla zethu phansi, sichitha i-pelvis futhi sibuya phansi, umzimba uhlanganiswa waba umugqa oqondile, ohlangene. Kancane kancane, i-vertebra ngemuva kwe-vertebrae sibuyela emuva. Isisu sesilula, siyicindezela emgodleni.
- I-P iyinto efanayo. Siphakamisa umlenze, siguqa emadolweni bese siyidonsela esifubeni. Midway umise umlenze, ubuyele ePI, okwamanje, umlenze wesibili usuvele ukhula. Siphakamisela ukuqhuma, imilenze ehlukile. Umsebenti wethu ukugcina isigqoko sicindezelwe ngokuphelele phansi kanye nomshini ocindezelekile. Esikhundleni esiphansi, unyawo luthinta phansi ngezwane.
- Salala esiswini, sithule imilenze yethu, sibeka izingalo zethu ziboshwe eduze kobuso, izintende zibe phansi. E-IE, thatha umoya, futhi lapho uphumelela uphumule ikhanda nesifuba kusukela phansi. Sikulungisa lesi simo bese sibuyela ku-IP.
- Siphumuza emuva okuphansi ngaphansi kwesimo somntwana. Sihlala esithendeni esithende, isidumbu siphendukile emadolweni, izandla zihanjisiwe phambili, sibheka phansi.
- I-IP - yima kuwo wonke ama-four, izintende zezandla zikhona ngaphansi kwamahlombe, amadolo - ngaphansi kwezinkalo, okungukuthi, ngakwesokudla. Sondla imisipha yesisu, isisindo asikhothameli. Ekuphumuleni kwethu sikhulisa futhi silule isandla sangakwesokudla nomlenze wesobunxele. Sikulungisa lesi simo, sibuyela ku-FE. Siphakamisa umlenze wesokudla nengalo yesobunxele. Sishintsha imilenze yethu nezingalo, sibaphakamise kancane kancane futhi sinciphisa kancane kancane izitho zethu ukuze sikwazi ukukhulisa umfutho wegazi.
- Siphumuza emuva okuphansi ngaphansi kwesimo somntwana.