Izinto zezinkolo zenziwa kuphela kusuka enhliziyweni. Ngakho-ke uma kwenzeka uPilates, uhlelo oluye lwadumile iminyaka engaba ngu-100 phakathi kwezinkanyezi zembonini yefilimu, abadlali bezemidlalo nabachwepheshe nje labo abafuna ukuthola impilo nobuhle endaweni eyodwa yokuzivocavoca, ekuqaleni wadalwa umfana - indodakazi eyisibi eyayikhathele ukubekezelela ukuhleka usulu kwabalingane nabo ekilasini.
Umlando
UJoseph Pilates wayeyindodana yesigqila esingumGreki kanye nodokotela waseJalimane we-naturopathic. Ubaba wayenelisekile ngemisebenzi kanye nezifundo ngabanye abafana abavela emindenini ecebile, kanti indlu yePilates yayikhona emholweni omncane kodwa oqinile womama.
Ukulamba, ukubandayo, ubuqili obuzelwe kuholela ekutheni ngenkathi uneminyaka eyi-10 umdali we- Pilates ukuqeqeshwa kwesistimu usuvele ehlupheka ngezifo eziningi "ezikhulile".
Futhi iminyaka engu-12, kwenzeka umcimbi obulalayo - uPilates omncane wabuyela ekhaya wakhala izinyembezi futhi watshela uyise ukuthi izingane zazihleka kanjani ngaye. Wamtshela ukuthi kwakuseduze kwakhe ukuthi anqume ukuthi uzoba yini, nokuthi abantu bangamphatha kanjani.
Kakade esemusha, uJoseph Pilates wenza uhlelo lokuzivocavoca olwamvumela ukuba asebenze njengesibonelo kubantu base-anatomists, abathuthukile kahle futhi babonakala yonke imisipha yakhe.
Ukuzalwa kwe-Pilates
UJoseph kuqala wathuthela eNgilandi, wabe eseya ekamu laseJalimane phakathi nempi, futhi kuphela ngawo-1920, ngemva kokuthuthela eMelika, wathola indawo yokufeza okukhulu.
Utshale yonke into ayenawo, wavula ihholo lakhe lokuqala, wabe esesesibili, owesithathu ... Abagibeli bezindiza banesithakazelo emasosheni, okwakubuyiselwa emuva ngemuva kokulimala, abadlali nabadlali.
Ukusetshenziswa kwe-Pilates
I-Pilates yokuzivocavoca izokuvumela ukuba uzizwe umehluko ngempilo yakho yangaphambilini ngezifundo ezingu-10, umphumela wezifundo ezingu-20 uzoqaphela abanye, futhi emva kuka-30 - uzobe uphelele ngokwakho. UJoseph Pilates ukhulume kanjalo.
Ku-Pilates yonke imisipha encane kunazo zonke ithuthukiswa, mayelana nobukhona obungakaqageli ngaphambili. Umphumela utholakala nge-simulators ekhethekile, okudingeka ihlale ilinganisela. Ngaphezu kwalokho, lokhu kuyilula . Wena welula imigudu yakho futhi ungawavumeli alahlekelwe ukuhamba.
I-Pilates yindlela yokumisa. Unganqikazi ukugqoka izingubo nge-cutouts emhlane wakho - uwahlangabeze futhi uqinise umhlane wakho.
Ukuzivocavoca
Futhi manje ake sihlele phansi ohlangothini olusebenzayo lwe-Pilates Wellness System.
- Themba ngemuva kwakho, izandla esiswini sakho, cindezela umhlane wakho phansi. Senza imishini yokuphefumula - siphefumula ngezindleko ezine, sixhaphaza isisu, futhi siyathuthuka, sidonsela esiswini.
- Sibeka isandla esisodwa ngenhloko, enye isala esiswini. Sithatha umoya ngokulahlekelwa kokubili, ngokuphefumula sikhuphula ingxenye engenhla yesiqu.
- Siphakamisa imilenze yomabili, amadolo ngempumalanga. Bamba ngemuva kwamathanga ngezandla zethu, uphakamise ingxenye engaphezulu ye-trunk uphinde ugcine isikhundla. Siphakamisa izandla zethu ezinyaweni zethu, siwadonsa phambili, senze izinyathelo ezintathu eziphuthumayo.
- Lungisa imilenze yakho, wenze isiyingi ngezandla zakho uphinde ufinyelele phezulu. Sibuyela esimweni ngemilenze egobileyo.
- Ngenye indlela ugoba imilenze emadolweni bese ululalela kubo ngesiqu. Amahlombe akhuliswa ngaso sonke isikhathi ngenhla, isisindo siphoqelelwe phansi, isisu sinzima.
- Ekusebenziseni okudlule, sengeza ukujikeleza ngezandla ngemuva kwekhanda.
- Bawehlisa imilenze yabo phansi, bawabeka imilenze nezingalo zabo, baxubha, baxhuma. Iphakamisa ingxenye engaphezulu ye-trunk emilenzeni, yabalwa kwababili, ibuyele endaweni yokuqala.
- Bakhothamela esifubeni sakhe.
- Izingibe zidonsa phezulu phezulu, siphakamisa ingxenye engaphezulu ye-trunk, uma singenaziphuthumayo siphakamisa izandla zethu ngokushesha, lapho siphumule - sinciphisa izintende.
- Sinciphisa isiqu phansi, imilenze iphakanyiswa phezulu. Sinciphisa umlenze owodwa phansi, owesibili uhlala uqobo. Amandla athatha umlenze ophakanyisiwe, uphakamise isiqu, gcina lesi sikhundla. Sishintsha imilenze.
- Izinduku ziphakanyiswa phezulu, zigoqa imilenze ehlukile, zelulela emadolweni aguqe.
- Amahlombe akhuliswa, amahlombe akhululekile. Senza isiyingi ngonyawo, siwaphonsa futhi siwujike. Ukwenza ngokumelene ne-clockwise.
- Sikhothamela ngamadolo bese sihlehlisa phansi isikhumba. Siphula isifuba esingaphansi kwe-inhalation, bese siyinciphisa ekuphumuleni.
- Phakamisa imilenze, udonse ibhande elilodwa esifubeni, isandla siqondiswe - sidonsela emuva.