Njengendlela yezemidlalo eyavela e-Europe, i-Pilates isiphenduke umdlalo womhlaba wonke wabo bonke abantu ngemuva kweminyaka ecishe ibe yikhulu yentuthuko. I-Pilates ihlanganisa i-yoga, ukwelula, kanye nezinhlobonhlobo zezindlela zokuzivocavoca zesiShayina nezaseNtshonalanga.Ngokugqugquzela imisipha ejulile yomzimba womuntu, futhi ngesikhathi esifanayo ivuselela ukuvuselelwa okuqhubekayo kwe-metabolism, abagijimi bangathola ukuma nokulahlekelwa kwesisindo nge-Pilates.Umphumela ungakhuthaza impilo yomzimba womuntu kusukela ngaphakathi kuya ngaphandle.
Ngalesi sihloko, uzofunda ulwazi olulandelayo:
1. Izinzuzo zamaPilates
2. Izinyathelo zokuqapha kumaPilates
1. Yiziphi izinzuzo zikaPilates?
1. Thuthukisa ukugxilisa ingqondo
Ngaphezu kwezemidlalo, usizo olujulile ezinhliziyweni zabantu ukusiza abaqeqeshi bathuthukise ukugxila kwabo.I-Pilates igcizelela ukuthi abaqeqeshi bagxila ezenzweni zabo ngesikhathi sokuzivocavoca.Ngokuqeqeshwa kwePilates, umqeqeshi angakwazi ukubona umoya wakhe nokuphefumula kwakhe.Lesi simo sokungabi nabugovu singasiza umqeqeshi ukuba agxile ekuqeqesheni uqobo.
2. Funda ukulawula
Zonke izenzo ze-Pilates zinencazelo ethile, futhi okuyinhloko ukusiza umqeqeshi afunde ukulawula imisipha yezingxenye ezihlukahlukene zomzimba wakhe ngesenzo ngokwaso.Ngakho-ke, ekuqeqesheni ukunyakaza kwe-Pilates, umqeqeshi kufanele agxile ekuziqeqesheni kwakhe ukunyakaza, okungasizi nje umqeqeshi ukulawula imisipha yomzimba, kodwa futhi kusiza umqeqeshi ukuba afunde ukulawula isimo sengqondo.
3. Ukuthuthukisa i-basal metabolism
Eqinisweni, inhloso eyisisekelo yokungabi sína nokuzivocavoca ukukhuthaza ukuvuselelwa kwe-metabolism yomzimba, futhi i-Pilates iyafana.Usiza izinga lemetabolism ukuthi liqhubeke nokusheshisa ngokuzivocavoca okuhlukahlukene kwe-anaerobic, ngaleyo ndlela kukhuthaze ukuncipha kwesisindo.
4. Khulisa ukuguquguquka komzimba
Ukunyakaza kokuzivocavoca kwe-Pilates kufana kakhulu nokwe-yoga.Azikho izindlela zokuzivocavoca ezidla amandla amakhulu emzimbeni, futhi umzimba ngeke ulimale ngokungadingekile ngesikhathi sokuqeqeshwa.Ukuvivinya umzimba kwe-Pilates kumayelana nokusiza umqeqeshi ukuthi athole ukuguquguquka ngokomzimba ngokusebenzisa ukuthinta okunomusa, kuyilapho kuvumela amalunga nemigqa yezingxenye ezihlukahlukene zomzimba ukuthi zelulwe.
Njengomdlalo kazwelonke, ukuzivocavoca kwe-Pilates kufana nendlela yokuzijwayeza ukuqeqeshwa ngokomzimba nangokwengqondo.Enkambweni yokuxhumana namaPilates, umqeqeshi akakwazi nje ukuthola ukugeza komphefumulo, kodwa futhi athole umzimba nomzimba ophelele.Umzimba onempilo.
2. Izindaba ezidinga ukunakwa emsebenzini wePilates
Nakuba ukuzivocavoca kwe-Pilates ngeke kuvinjelwe isikhala nesikhathi, futhi ayikho indlela yokuzivocavoca enzima kakhulu, kuyadingeka ukunaka inqubo yokuqeqeshwa kwe-Pilates, ngaphandle kwalokho kuzokwenza kalula ukulimala kwemisipha uma ungaqapheli.
1. Gqoka kancane lapho uziqeqesha
Ngesikhathi sokuqeqeshwa kwe-Pilates, kufanele ugqoke izingubo ezilula ukuze wenze umzimba wakho uhambe kalula.
2. Gcina izinga lokuphefumula
Enkambweni yokuqeqeshwa kwe-Pilates, isivinini nokujula kokuphefumula kufanele kuhambisane nokunyakaza, futhi isivinini sokuphefumula akufanele sisheshe noma siphuze kakhulu.Manje lokhu kufanele kukhishwe ekuqaleni kwesenzo futhi kuhogele lapho uphumule, ngoba lesi sitayela sokuphefumula singasiza ekunciphiseni ukungezwani okubangelwa amandla amaningi emisipha.
3. Ukuqeqeshwa ukuzila ukudla
Ukuzivocavoca kwe-Pilates kuncike kakhulu emandleni emisipha yesisu.Uma udla ngendlela efanele ngaphambi kokuzivocavoca, lokhu kuzokwenza ukuthi isisu siphalaze ngenxa yokugcinwa kwezinsalela zokudla ngesikhathi sokuzivocavoca, futhi kuzokwenza ukuthi imisipha yesisu ihlanze.Amandla amakhulu enza ukuthi isisu sibonakale sincipha.
4. Isenzo esincane
Uma wenza izivivinyo ze-Pilates, umqeqeshi kufanele ehlise ijubane lonke ukunyakaza kwe-Pilates ngangokunokwenzeka.Ukuzivocavoca kwe-Slow Pilates kungasiza umzimba usebenzise isikhathi esiningi ukulawula amandla emisipha, futhi kule nqubo kuzosetshenziswa amandla engeziwe.
Yebo, ukuzivocavoca kwe-Pilates kuyindlela yokuzivocavoca kuphela hhayi ukwelashwa ngokomzimba okunemiphumela yemilingo.Ukuze kuzuzwe ukuthuthukiswa okuphelele kusuka ngaphakathi kuya ngaphandle ngokusebenzisa ukuzivocavoca kwe-Pilates, umqeqeshi kufanele abe nesineke esanele futhi abe nesikhathi eside kuphela.Ukuphikelela kuzozuza imiphumela engalindelekile.
Njengomqali wezemidlalo ofuna ukuba nentuthuko entsha sha kusuka ngaphakathi kuya ngaphandle, i-Pilates ingaba yisinqumo esihle.Awudingi ukungena ejimini, kodwa ungakwenza ekhaya.Yebo, uPilates naye udinga ukunakwa.Indlela engalungile yokuzivocavoca izoletha ukulimala okuthile kubasubathi.
Isikhathi sokuthumela: Nov-08-2021