Pilates, uhlobo lokuzivocavoca okungenamthelela omncane, bekulokhu kuyisisekelo emhlabeni wokuqina amashumi eminyaka. Igxile emandleni awumongo, ukuguquguquka, kanye nokuqwashisa umzimba wonke. Elinye lamathuluzi abalulekile ku-Pilates ibha ye-Pilates, eyaziwa nangokuthi i-Cadillac noma i-Trapeze Table. Lesi sihloko sibheka umhlaba wamabha we-Pilates, sihlola umlando wawo, izinzuzo, izinhlobo ezahlukene, nokuthi ungazifaka kanjani ohlelweni lwakho lokujima ukuze uthole okuhlangenwe nakho okunamandla nokuphumelelayo kwe-Pilates.
Umlando wePilates Bar
I-Pilates bar, noma i-apparatus, yasungulwa nguJoseph Pilates ngokwakhe. Wayekholelwa ekuxhumaneni kwengqondo nomzimba futhi waklama izivivinyo zakhe ukuze athuthukise ukuma, ukuguquguquka, namandla. Ibha bekungenye yezingcezu eziningi zemishini ayidalile ukusiza kulezi zivivinyo, ihlinzeka ngokusekela kanye nokumelana ukuze kuthuthukiswe ukujima.
Izinzuzo Zokusebenzisa Ibha Ye-Pilates
1. Amandla Abalulekile Athuthukisiwe: Ibha ye-Pilates ivumela ukunyakaza okubanzi okubandakanya imisipha eyinhloko, okuholela ku-midsection enamandla futhi ezinzile.
2. Ukuma Okuthuthukisiwe: Ngokugxila ekuqondaneni nasekuqwashiseni umzimba, ibha ye-Pilates isiza ukulungisa ukungalingani kwe-postural.
3. Ukuvumelana Nezimo Okukhulayo: Ukuzivocavoca ukuzelula kubha kungathuthukisa ukuguquguquka, ikakhulukazi emgogodleni kanye nemisipha ezungezile.
4. Ibhalansi engcono: Ibha inikeza ukusekelwa kokuzivocavoca kokulinganisela, okungaba inselele kodwa okuzuzisa kakhulu.
5. Ukunciphisa Ingozi Yokulimala: Ukunyakaza okulawulwayo nokusetshenziswa kwebha kunganciphisa ingozi yokulimala uma kuqhathaniswa nezinye izinhlobo zokuzivocavoca.
6. Ukuguquguquka: Ibha ye-Pilates ingasetshenziselwa ukuvivinya umzimba okuhlukahlukene, okuyenza ibe ucezu lwesisetshenziswa esishintshashintshayo sokujima komzimba ogcwele.
Izinhlobo zama-Pilates Bars
1. I-Cadillac: Eyaziwa nangokuthi I-Trapeze Table, lolu ucezu olukhulu lwesisetshenziswa esihlanganisa ibha ye-trapeze, iplatifomu, nemithombo ehlukahlukene yokumelana.
2. Usihlalo we-Wunda: Ucezu lwesisetshenziswa oluncane olugxile emzimbeni ongaphezulu nomgogodla, olunebha yokumelana okwengeziwe.
3. Umgqomo Wesitebhisi: Umphongolo wokhuni ogobile ongasetshenziselwa ukuzivocavoca okuhlukahlukene nokuqinisa, ngokuvamile ngosizo lwebha.
4. Umguquli: Nakuba engeyona indawo yokucima ukoma ngokwayo, uMguquli ngokuvamile uhlanganisa ibha yokududula nokudonsa ukunyakaza, okuhlanganisa amandla ne-cardio.
Indlela yokusebenzisa i-Pilates Bar?
1. Ukufudumala: Qala ngokunyakaza okuthambile ukuze ufudumale imisipha futhi ulungiselele umzimba ukujima.
2. Ukuzivocavoca Okubalulekile: Sebenzisa ibha ukuze usekele phakathi nokuzivocavoca okubandakanya imisipha yesisu neqolo.
3. Ukuqinisa Umzimba Ongaphezulu: Izivivinyo eziningi ze-Pilates bar ziqondise ezingalweni, amahlombe, nesifuba, ukuthuthukisa amandla angaphezulu komzimba wonke.
4. Ukwelula: Ibha ingasetshenziselwa ukujula ukunwebeka, inikeze uhla olukhulu lokunyakaza nokuguquguquka.
5. Ukulinganisela Nokuzinza: Ukuzivocavoca okudinga ukulinganisela kungenziwa ngosizo lwebha ukuze kuqinisekiswe ukuphepha kanye nesimo esifanele.
6. Phola Phansi: Qedela iseshini ngokunyakaza okuhamba kancane, okulawulwayo ukuze ukwehlisa izinga lokushaya kwenhliziyo kancane kancane.
Isiphetho
Ibha ye-Pilates iyithuluzi eliguquguqukayo nelisebenzayo lokuthuthukisa ukwenza kwakho kwe-Pilates. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma ungudokotela onolwazi, ukufaka ibha ekuzivocavoca kwakho kungaholela emandleni athuthukisiwe, ukuguquguquka, kanye nokufaneleka okuphelele. Khumbula ukubeka phambili ukuphepha kanye nefomu elifanele ukuze uthole okuningi kulwazi lwakho lwe-Pilates.
Isikhathi sokuthumela: Jul-09-2024