I-Pilates iphumelela kakhulu uma iqhutshwa izikhathi ezingu-2-4 ngesonto. Abasaqalayo bangaqala ngamaseshini ambalwa ukuze bakhe amandla nokuvumelana nezimo, kuyilapho abavocavoci abanolwazi bangase bengeze okwengeziwe ukuze kuthuthukiswe ukuzinza okuyisisekelo, ukuma, kanye nethoni yemisipha. Ukungaguquguquki kuyisihluthulelo—ukuzijwayeza njalo kuqinisekisa intuthuko ezinzile ngaphandle kokutubeka. I-Pilates ingakwazi ukuma yodwa noma igcwalise okunye ukuzivocavoca, ngakho lalela umzimba wakho futhi uthole isimiso esifanelana nendlela yakho yokuphila.
I-Ideal Pilates Isheduli Yakho
Okungcono kakhulu kwakhoI-Pilates WorkoutIshejuli izohluka ngokuya ngemigomo yakho yokufaneleka, ileveli yokufaneleka yamanje, kanye nezidingo zokuphinda uthole. Kumayelana nokwenza ibhalansi phakathi kwemvamisa ye-Pilates, ukuqina, nokuphumula okutholela imiphumela ehamba phambili ye-Pilates ngaphandle kokufaka engcupheni yokulimala ngokweqile. Nasi isifinyezo sendlela yokwenza ngokwezifiso ishejuli yakho ye-Pilates.
Kwabaqalayo
• Qala ngeseshini eyodwa ngesonto ukuze ucije ngempela ekufundeni ukunyakaza okuyisisekelo. Kuhle kakhulu ekuthuthukiseni amandla ayisisekelo kanyeukuqwashisa umzimba.
• Gxila esimweni esihle, hhayi ekuqineni kokuvimbela ukulimala nokwakha imikhuba.
• Uma usuzizwa uqiniseka, khuphuka ufike kabili noma kathathu ngesonto.
• Hamba kumakilasi wabaqalayo noma ukujima okuku-inthanethi kwabasanda kuhlanganyela.
Okokugcina
2-3ama-pilates sessionsiviki lizokugcina usezingeni lakho lamanje lokufaneleka.
Hlanganisa ku-mat kanye ne-reformer Pilates ukuze uthole ukuvivinya umzimba okulinganiselayo. I-Mat Pilates igxile kumongo, umguquli wengeza ukumelana namandla.
Izibalo zokuvumelana—ukugcina kushejuli kugwema amathafa futhi kugcina ubude nethoni.
Thatha lokhu ukuze ucije ukunyakaza, ukugcina imiphumela iyisikhathi eside futhi ingadala.
Okwenguquko
Uma ufuna ukubona imiphumela ngempela dubula i-3-5 Pilates yokuzivocavoca ngesonto.
Hlanganisa ama-Pilates nge-cardio nomaukuqeqeshwa kwamandlaukuya emuvaukulahlekelwa isisindokanye ne-muscle toning.
Khuphuka nge-sweatiest advanced reformer noma ama-dynamic mat routines.
Linganisa izinzuzo ngokugcina umkhondo wezinzuzo esimweni sokuma, amandla, noma ukubekezela futhi ushintshe ishejuli ngokufanele.
Kwabasubathi
Shaya ishejuli yakho ye-pilates efanelekile izikhathi ezi-1-3 ngeviki ukuze ukhuphule ukuzinza nokuguquguquka okuyisisekelo.
Gxila ekuzilolongeni kokulawula ukunyakaza nokuvimbela ukulimala - ukuginqa phansi, imibuthano yemilenze njll.
Khulisa ukuqeqeshwa okuqondene nezemidlalo nge-Pilates ukuze ukhuphule ibhalansi futhiamandla okusebenza.
Le ndlela ehlanganisiwe ingakhuthaza ukuzuza njalo ekusebenzeni.
Okokuvuselela
I-osteoporosis ibilokhu isengqondweni yami muva nje, ngakho ngibe nokuhlangenwe nakho okuhle nomfundisi wangempela we-Pilates ongumngane ogama lakhe linguLiliana Cote.
Qala ngokunyakaza kokukhanya okugxile ekubuyiseleni ububanzi futhi uqhubeke kancane ukuze uthuthukise amandla.
Ungaya kaningi njengoba umzimba wakho ulungisa, kodwa izinsuku zokuphumula ziyaqhubeka zibalulekile ukuze ululame.
I-Seed Pilates ezinhlosweni zokwelapha ngokomzimba zokuthola kabusha okuphelele.
Yenza kube ngokwakho Ukuzijwayeza kwakho
I-Pilates iyindlela evumelana nezimo, evumelana nezimo engalungiselelwa abantu abanezinjongo ezihlukene, izimo zomzimba, nezindlela zokuphila. Ngokwenza ngokwezifiso uhlelo lwakho lokujima lwe-pilates, ungakha isimiso esihambisana nezidingo zakho futhi sandise imiphumela ye-pilates.
Imigomo Yakho
Nquma imigomo yakho yokufaneleka. Ngakho-ke, uma ufuna ukunciphisa umzimba, ukuguquguquka kakhudlwana, noma ukwakha umnyombo wakho, izinhloso zakho zizosho ukuthi uzijwayeza kaningi kangakanani futhi ngamandla kangakanani. Isibonelo, uma uhlose ukwenza iphimbo, izikhathi ezi-4-5 ngesonto kungaba ngcono kakhulu, ukufafaza ekusebenzeni okuhlosiwe okufana ne-Pilates Hundred noma i-Side Plank ukuze ushise umgogodla wakho.
Bangakwazi ukuqala ngamaviki angu-2-3 ukuze bagweme ukulimala ngokweqile futhi bavumele umzimba ukuba uvumelane nokunyakaza. Njengoba uthuthukela, odokotela abathuthukile bangase bakhuphuke bafike ku-5-6, bahlanganise umsebenzi wobuchwepheshe owengeziwe njenge-Reformer Pilates. Ukuvakashela kabusha imigomo yakho ngezikhathi ezithile kwenza isiqiniseko sokuthi ukwenza kwakho kukhula kanye nezidingo zakho, kuhlala kuwusizo futhi kuvumelana nezifiso zezithombe ezinkulu.
Umzimba Wakho
Ukulalela umzimba wakho kuyisihluthulelo ku-Pilates. Eyakhoamazinga amandla nsuku zonke, ukulimala kwangaphambilini, noma imingcele engokomzimba kufanele ilawule isimiso sakho. Isibonelo, uma unayoubuhlungu obuphansi emuva, ukunyakaza okufana ne-Pelvic Curl kuzophazamisa imisipha ngaphandle kobuhlungu obuvuthayo. Okungenani, ukubonisana nomhlinzeki wezokunakekelwa kwempilo noma umqeqeshi onelayisensi kungasiza ukuqinisekisa ukuphepha nokusebenza ngempumelelo.
Ukulinganisa ukujima, nakho. I-Pilates isebenza wonke umzimba, ngakho-ke hlanganisa ukuvivinya umzimba komgogodla, izingalo, imilenze, nomhlane. Ngokulalela umzimba wakho futhi ulungise umfutho ngokufanele, ugwema ukuziqeqesha ngokweqile futhi ugweme ukukhathala. Ngakho-ke uma uzwa ubuhlungu, thatha usuku olulula olugcizelela ukunwebeka nokunyakaza kunokuba ama-chops nomsebenzi osindayo, wokwakha amandla.
Indlela Yakho Yokuphila
Izibopho zakho zansuku zonke kanye nekhalenda kuyakunquma ukuthi uzilolonga nini futhi nini. Ngisho nemizuzu eyi-15–20 ingahlaliswa ngosuku olumatasatasa, futhi kukhona inzuzo yokunethezeka ngokujima kwasekhaya. Isikhathi sokushaya imvamisa - izikhathi ezimbili zamaviki zokuzijwayeza okugxilile, nezinga eliphezulu zingaletha imbuyiselo emangalisayo.
Ukubeka i-premium ekululameni kubalulekile kuma-neophyte noma labo abengeza imvamisa yabo yokuzijwayeza. Izinsuku zokuphumula zivumela imisipha ukuba ilungise futhi ivimbele ukutubeka. Ukwengeza ama-pilates empilweni yakho kufanele kwenzeke, hhayi ukucindezeleka.
I-Pilates Phakathi Neviki Lakho
I-Pilates ingakwazi ukungena ohlelweni lokufaneleka oluvele luyindilinga ngezindlela ezihlukahlukene kuye ngezinjongo zakho nendlela yokuphila. Ukuhlela isonto lakho ngeshejuli yokuzivocavoca ye-pilates elinganiselayo phakathi kwezinye izivivinyo kunikeza ukuhlukahluka nokulinganisela, ukugwema ukutubeka nokuziqeqesha ngokweqile.
Nge-Cardio
Ukumatanisa ama-pilates nokuzivocavoca kwe-cardio kuyindlela enhle yokukhulisa ukuqina okuphelele. I-Cardio efana nokugijima, ukuhamba ngebhayisikili, noma ukubhukuda yakha ukukhuthazela kwenhliziyo nemithambo yegazi, futhi i-Pilates isiza ngokuguquguquka, amandla ayisisekelo, kanye nokuma. Isibonelo, ungathatha i-jog yemizuzu engu-30, bese wenza i-Pilates ngosuku olulandelayo, ukuze unciphise amandla ngokululama.
Ingasetshenziswa njengethuluzi lokubuyisela ngemuva kwe-cardio enamandla kakhulu. Okuthile okunomthelela ophansi, njenge-Pilates, ukwelula leyo misipha eqinile futhi kwandise ukugeleza kwegazi, kuzonciphisa ubuhlungu. Lokhu kuwusizo ikakhulukazi ngemva kwe-HIIT noma ukugijima kwebanga.
Ukubeka i-cardio ezinsukwini zakho ezingezona ze-Pilates kuyindlela yesibili yokuvimbela ukuqeqeshwa ngokweqile. Isibonelo, izinsuku ezi-2 ze-Pilates ngesonto, kuhlanganiswe nezinsuku ze-cardio ezi-3 zivumela ukululama. Noma, okungcono nokho, hlanganisa ama-Pilates ne-cardio ukwenza umsebenzi owodwa - umjikelezo oshintshana phakathi kwe-Pilates nokuqhuma okufushane, okunamandla kwe-cardio - okuzokongela isikhathi FUTHI kwandise ukukhuthazela namandla akho.
Ngamandla
I-Pilates ihambisana nokuqeqeshwa kwamandla ngokuthuthukisa ibhalansi yemisipha nokuguquguquka, ikwenze kube isengezo esihle esimisweni sakho sokujima. I-Weightlifting isebenza izingxenye ezithile zomzimba, kuyilapho ukuvivinya umzimba kwe-Pilates kuqeqesha imisipha eqinisayo ethuthukisa ukusebenza okuphelele. Isibonelo, ukufaka amapulangwe e-Pilates noma okokuphakamisa imilenze kungathuthukisa ukuzinza kwakho okuyisisekelo, okungasiza ngokuphakamisa okusindayo okufana nama-squats noma ama-deadlift.
Ngokushintshanisa ama-Pilates nezinsuku zokuqeqesha amandla, imisipha yakho izoba nesikhathi esengeziwe sokululama. Uma uphakamisa izinsimbi kathathu ngeviki, cabanga ukwengeza ama-Pilates ngezinsuku ezingasebenzi ukuze ulinganisele uhlelo lwakho lokujima. Ukuzivivinya kwe-Pilates okusekelwe ekuphikisweni, njengalabo abasebenzisa i-reformer noma amabhendi okumelana, kungafaka ukuqina nokwehluka esimisweni sakho.
I-Pilates phakathi nesonto lakho iphephile ukwenza nsuku zonke, kodwa ukulalela umzimba kuyisihluthulelo nganoma yikuphi ukuhlanganiswa okuphambene. Abasanda kufika bangaqala ngamaseshini angu-2-3 ngesonto, bakhuphuke njengoba amandla abo ethuthuka. Ukungaguquguquki kuyisihluthulelo, futhi izikhathi ezintathu ngeviki zivame ukukhombisa imiphumela phakathi nenyanga.
I-Mat Versus Reformer Frequency
Imvamisa yokuprakthiza i-mat uma iqhathaniswa nomshintshi we-Pilates ingahluka kuye ngezinjongo zokuqina komuntu ngamunye, izintandokazi, kanye nokufinyelela kumishini ye-Pilates. Ifomethi ngayinye inezinzuzo zayo ezihlukile, kodwa ishejuli yokuzivocavoca ye-Pilates elinganiselayo ehlanganisa kokubili okunikezwayo okuhle kakhulu kuyo yomibili imihlaba.
| Uhlobo | Imvamisa | Inhloso |
| Mat Pilates | 2-3 izikhathi ngesonto | Ukufaneleka okujwayelekile, ukuguquguquka, kanye nokuba lula |
| UPilates ongumguquki | 1-2 izikhathi ngesonto | Ukuvuselela, ukuqeqeshwa ukumelana, nokwakhiwa kwamandla |
| Kuhlanganiswe | 3-5 izikhathi ngesonto | Amandla aphelele, ukulawula, nokuvumelana nezimo |
Umsebenzi weMat
Mat Pilatu okungenani izikhathi ezimbili ngeviki ukuze kusungulwe amandla esisekelo nokulawula. Igxile ekunyakazeni kwesisindo somzimba, okufana nekhulu noma ukugoqa, okwandisa ukuguquguquka, ukuzinza okuyisisekelo kanye nokuma. Abanye bayiqhumisa kuze kube kathathu ngeviki, ikakhulukazi ekuphishekeleni ukuqina okuvamile noma ukuguquguquka.
Phonsa ama-prop afana namabhendi okumelana, amaringi e-Pilates, noma amabhola amancane ukuze ugcine izinto ziguquka futhi ezithakazelisayo. Isibonelo, ukusebenzisa ibhande lokumelana ngenkathi wenza ukwelula imilenze kungasiza ukuthuthukisa amandla nokuvumelana nezimo.
I-Mat Pilates, nayo, ilula kakhulu. Ungakwenza ekhaya ngesikhala esincane kanye nempahla eyiziro — kulula kakhulu ukumpintsha enkambweni ematasatasa. Ngokuzijwayeza okungaguquki kanye nefomu elihle, ukuqhuma okusheshayo kwemizuzu engama-20 kungase kusebenze njengamakilasi amade.
Umsebenzi Wenguquko
I-Reformer Pilates isebenzisa ukumelana okuhlosiwe, okulungisekayo ukwakha amandla nokuthuthukisa ukuqondana. Izinto ezifana nomsebenzi wezinyawo noma iziyingi zemilenze zingashintshwa ukuze zihambisane.
Kungumqondo omuhle ukusebenzisana nomfundisi, ikakhulukazi njengosaqalayo. Iziyalezo ezifanele zizokusiza ukwazi amasu, uvimbele ukulimala futhi uthole okuningi emizamweni yakho.
Ukuxuba umsebenzi we-reformer kanye nomsebenzi we-mat kukugcina uphelele. Isibonelo, ukufanisa ukucindezelwa kwemilenze ye-reformer nomsebenzi oyinhloko osuselwe kumata kuphazamisa ibhalansi.
I-Reformer pilates, enhle kakhulu ekuvimbeleni ukuvuselela nokulimala). Ukuzijwayeza nje izikhathi ezi-1-2/ngesonto kungakhuphula ukuzinza kwamalunga futhiukusebenza kahle kwemisipha- konke ngenkathi wehlisa ubunzima.
Lalela Umzimba Wakho
Lona ukhiye weshejuli yokuzivocavoca ephephile nesebenzayo ye-Pilates. Ngokulalela umzimba wakho, uzogwema ukulimala, wandise izikhathi zakho ze-Pilates, futhi uzuze imiphumela ephezulu. Umzimba wawo wonke umuntu usabela ngendlela ehlukile, ngakho ukuqonda imikhawulo nezidingo zakho kubalulekile ukuze uthole inqubekelaphambili esimeme ohambweni lwakho lwe-Pilates.
5.1Izimpawu Zentuthuko
Ukuvumelana nezimo, ukuba nesimo esingcono, kanye nokuthuthukisa amandla aqinile ayisisekelo kuyizinkomba zokuqala ukuthi umkhuba wakho we-pilates uyasebenza. Ngisho nokunyakaza okuvamile, njengokugoba noma ukufinyelela, kuzozwa uketshezi futhi kwenziwe ngamabomu. Lezi zinguquko ngokuvamile ziwuphawu lokuthuthuka kokuxhumana kwe-neuromuscular.
Ukuqina okwengeziwe kumaseshini kuyinkomba enhle. Uma ubona ukuthi izivivinyo ziba lula ngaphandle kokubanga umoya wokugijima, ukubekezela kwakho kuyakhula. Ngokufanayo, ukulawulwa okuthuthukisiwe kokunyakaza kwakho kubonisa ukuthi wakhoukuxhumana nomzimbaliya lishuba, inhloso eyinhloko kaPilates.
Izigigaba ezincane, ezifana nokubamba lelo pulangwe imizuzwana embalwa ubude, noma ukunqoba lokho kuvivinya umzimba okunzima, kufanelekile ukuba nephathi. Ukugcina umbhalo walokho okufezile kungase kukhuthaze futhi kugcizelele umfutho wakho okhulayo. Ukubonakaliswa komzimba - ithoni yemisipha engcono, i-trimmer silhouette - kungase kube isibuko sokuzinikela kwakho.
Izimpawu Zokuqeqesheka Ngokweqile
• Ukuqeqeshwa ngokweqile kuzomisa ukuzuza kwakho futhi kubangele ukulimala. Qaphela lezi zimpawu:
• Ukukhathala okungapheli noma ukungabi namandla ngesikhathi sokujima
• Ubuhlungu bemisipha obungapheli ngemva kokuphumula ngokwanele
• Ubunzima bokulala noma ukucasuka
• Ukuncipha kokusebenza noma amandla
Uma ubuhlungu isikhashana, kungcono ukunciphisa izikhathi. Izinsuku zokuphumula zibalulekile ukunikeza imisipha yakho isikhathi sokululama nokuvuselela. Ukuxuba imikhuba yakho kuvimbela ukutubeka futhi kugcina izinto ezithakazelisayo.
Indima Yokuphumula
Ukuphumula kubaluleke kakhulu njenganoma yikuphi ukuzivocavoca, kuhlanganise nama-Pilates. Izinsuku zokuphumula ezihleliwe zivimbela ukutubeka futhi zisize ukutakula ukuze kuthuthukiswe ukusebenza. Ukuze ululame, imisebenzi elula efana ne-yoga noma ukwelula ingakugcina uhamba ngaphandle kokuthelisa kakhulu isistimu yakho.
Inhlanganisela yezikhathi ezinzima + isikhathi esihle sokuphumula sivumela umzimba wakho ukuthi ululame futhi ube namandla. Impumelelo eqhubekayo ku-Pilates iyinhlanganisela yokungaguquguquki nokuphumula, hhayi umsebenzi omncane.
Ukuxhumana Kwengqondo Nomzimba
Njengoba ukuxhumana nomzimba wengqondo kusifundisa, ukuzilolonga okujwayelekile kwe-pilates kuthuthukisa lesi sixhumanisi. Ngokugxila ekunyakazeni ngamabomu kanye nokuphefumula okuqaphelayo, ama-pilates ahlinzeka ngohlaka lokuqinisa lolu xhumano, ukuguqula iseshini ngayinye ye-pilates ibe umkhuba wokuzivocavoca ocabangelayo.
6.1Ukucaca Ngengqondo
Ukwengeza, i-Pilates ingasiza ekucijeni ukugxila kwengqondo ngokukhuthaza odokotela ukuthi banake ukunyakaza nokuphefumula kwabo. Lolu hlobo lokugxilisa ingqondo lunqamula ku-static mental futhi luhlakulela ukucaca. Isibonelo, izivivinyo ezinjengokusonga zidinga ukugxilisa ingqondo okuphelele, okunganikezi isikhathi sokuba ingqondo yakho izule.
Ukuphefumula okufanayo okulawulwayo enkabeni ye-Pilates kunomphumela ofanayo wokuphumula nokuthulisa engqondweni. Ukuphefumula okujulile, okunesigqi kutshela isimiso sezinzwa ukuba sikhululeke, sibeke umkhuba esimweni sokuzindla. Yilokho okwenza i-Pilates ibe namandla kakhulu ngezikhathi zokucindezeleka - ukuhlinzeka ngokuphumula kwengqondo njengoba wakha ukukhuthazela ngokomzimba.
Ukuzindla okuvamile kuzokwenza umehluko othile empilweni yakho yengqondo jikelele. Abaningi babo bathi bazizwa bezolile futhi bagxile ngemuva kweseshini evamile. Isigqi esinensayo se-Pilates sikhuthaza ubukhona, sikusiza ekuxhumaneni kabusha nomzimba wakho futhi uthulise ingqondo yakho.
Ukunciphisa Ukucindezeleka
Ukucindezeleka isikhathi eside kungadala umonakalo empilweni yakho engokomzimba nengokwengqondo. I-Pilates inikeza indlela yokulwa nalezi zimpawu ngokunyakaza okuncane, okuhlosiwe. Isibonelo, ukuvivinya umgogodla kungasusa ubunzima obunqwabelene kusukela ngemuva nasemahlombe - amasayithi ajwayelekile okugcina ukucindezeleka.
Kubandakanya ukugeleza okupholile okugxile ekugelezeni phakathi kokuma kunganikela ekuphumuleni. Ukuhlanganisa ama-Pilates nokuzindla kukhulisa ukukhululeka kwengcindezi ngokuhlanganisa ukunyakaza komzimba nokuzola kwengqondo. Khona-ke, leli qhinga eliphindwe kabili lingadala ukuthula okujulile.
Kukhona ithuba umkhuba wesikhathi eside we-Pilates ungakwenza ube ngcono ekubhekaneni nengcindezi. Lo mkhuba ukhuthaza ukuzwela kwe-somatic, okukuvumela ukuthi ubone futhi unciphise ukungezwani lapho kuvela. Ngokuhamba kwesikhathi, lokhu kucabanga kungakhuthaza ukulawulwa kwemizwelo okuthuthukisiwe kanye nokulingana kwengqondo okuvamile.
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi yezinga eliphezulu noma nini uma uyidinga!
Isiphetho
Ulungele ukuthatha isinyathelo esilandelayo? I-Pilates iyindlela enamandla yokwakha amandla, ukuthuthukisa ukuma, nokuthuthukisa inhlalakahle jikelele. Kungakhathaliseki ukuthi uqala ngamaseshini ambalwa nje ngesonto noma ungene esimisweni esivamile, ukungaguquguquki kuzoletha imiphumela ehlala njalo. Qala namuhla, hlala uzinikele, futhi uvumele i-Pilates iguqule umzimba wakho nengqondo.
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
imibuzo ejwayelekile ukubuzwa
1.Abaqalayo kufanele benze kangaki i-Pilates?
Ukuqala ngamaseshini ama-pilates angu-2–3 ngeviki kulungile, njengoba lolu hlelo lokujima luvumela umzimba wakho ukuthi uzivumelanise nezimo kuyilapho uthola amandla nokuvumelana nezimo.
2.Ngingakwazi ukwenza i-Pilates nsuku zonke?
Yebo, ungakwazi ukulandela isimiso sokujima se-pilates nsuku zonke uma umzimba wakho uzwa kahle. Shintshanisa phakathi kwamaseshini e-pilates aqinile nalula ukuze ugweme ukulimala ngokweqile.
3.Ingabe imizuzu engama-20 ye-Pilates yanele?
Yebo, ukujima kwe-pilates okuyimizuzu engama-20 kungasebenza, ikakhulukazi uma usanda kuzalwa noma unohlelo olumatasatasa. Isikhumbuzi nje — gxila ekunyakazeni okwenziwe ngamabomu, okuhle.
4.Ingabe kufanele ngenze i-mat noma i-reformer Pilates kaningi?
I-Mat Pilates ingafakwa esimisweni sokufaneleka esilinganiselayo kaningi ngenxa yobumnene bayo, kuyilapho i-Reformer Pilates, ukujima okuqinile, kuvamise ukwenziwa izikhathi ezi-2–3 ngeviki.
5. Kwenzekani uma ngidlula i-Pilates?
Ukufaka izinsuku zokuphumula ohlelweni lwakho olufanele lokujima lwe-Pilates kubalulekile, njengoba ama-Pilates amaningi angaholela ekukhathaleni noma ekucindezelekeni.
6.Ngingabona kanjani uma ngenza i-Pilates kaningi?
Uma uzizwa uhlezi ubuhlungu, ukhathele, noma umile, ungase uziqeqeshe ngokweqile ngezikhathi zakho ezivamile zama-pilates. Sika futhi ululame.
7.Kungani kubalulekile ukwenza uhlelo lwami lwe-Pilates lube ngokwakho?
Ukwenza ngokwezifiso uhlelo lwakho lokujima lwe-pilates lukwenza kulunge kuwe — izinga lakho lokufaneleka, izifiso zakho, nezidingo zakho zokululama, ukukhulisa imiphumela ye-pilates nokugwema ukutubeka.
Isikhathi sokuthumela: Sep-08-2025