I-5 Solo Pilates Exercises yaBaqalayo

Umxholo

• 1. Funda ukuphefumla ngokuchanekileyo
• 2. Phakamisa umlenze omnye ngexesha
• 3. Beka iingalo zakho phambi komzimba wakho
• 4. Amakhulu
• 5. Ukuphakama komlenze
• Indlela yokwenza uninzi lweeklasi
• Izibonelelo eziphambili zePilates

Nabani na onokuziqhelanisa ne-Pilates, kodwa ii-Pilates zozivocavoca emhlabeni zilungele abantu ababehleli phantsi abazimiseleyo ukuqala uhlobo oluthile lomthambo, kodwa ikakhulu kwabo batyebe ngaphezulu. Le mithambo yenziwa kumatrasi, ngokucothayo nangaphantsi kwempembelelo kumalungu, ukongeza ekuququzeleleni umsebenzi, kuthintela iintlungu emadolweni, ngasemva kunye neqatha, umzekelo.

Olona hlobo lokuzivocavoca olucetyiswayo kwabaqalayo ziindlela zokuzilolonga zeSolo, ngoncedo lweelastics kunye neebhola ezinobukhulu obahlukeneyo ezingagcwalisi izihlunu kunye namalungu kwaye zihloniphe amandla kunye namandla omfundi. Ngokuphuculwa kwemeko yomzimba, kunokwenzeka ukuba uguquke umthambo uye ngakumbi nakwezinye izixhobo zePilates, ezinje ngeCadillac, umzekelo.

Ke, umthambo wokuqala wePilates wabaqalayo unokuba:

1. Funda ukuphefumla ngokuchanekileyo

Ukuphefumla ngokuchanekileyo koqheliso lokuzivocavoca ngePilates kukuphefumla kwe-thoracic okanye kwe-diaphragmatic, equka ukuvumela umoya ukuba ungene ngempumlo kwaye nomoya uphume ngomlomo. Eyona ndlela yokufunda ukuphefumla kukulala ngomqolo, ugcine umqolo wakho emgangathweni kwaye imilenze yakho igobile, ukuvumela indawo yokuhlala enkulu yomqolo wakho.

Emva koko kuya kufuneka uphumle izandla zakho esiswini sakho kwaye uphefumle nzulu, kodwa ngaphandle kokukhukhumeza isisu sakho, uvumele iimbambo ukuba ziqhekeke ngakumbi, ngakumbi kamva. Xa kungasakwazi ukuvumela umoya ukuba ungene, wonke umoya kufuneka ukhutshwe ngomlomo, ngendlela ecothayo nelawulwayo. Kuya kufuneka uthathe okungenani imiphefumlo emi-5 ngolu hlobo.

2. Phakamisa umlenze omnye ngexesha

Kwisikhundla esinye, umphefumlo ngamnye kufuneka usondeze umlenze omnye esiqwini uze ubuyele kwindawo yokuqala nanini na uqala ukukhupha umoya ngomlomo. Lo msebenzi kufuneka wenziwe amaxesha ama-5 ngokulandelelana, unakekele ukuba ungaphefumli ngokungalungelelananga. Xa ugqibile ukuphindaphinda ka-5 yenza umthambo ofanayo nomnye umlenze.

3. Beka iingalo zakho phambi komzimba wakho

Kwindawo enye, ulele ngomqolo ugobe amadolo kodwa ubeke ibhola emqolo, kwaye ubambe ubunzima be-0.5 okanye i-1 kg kwisandla ngasinye, kuya kufuneka wolule iingalo zakho kwaye uchukumise izandla zakho, enye kwenye. Kuya kufuneka uzise izandla zakho kunye ngelixa uphefumlela ngaphandle ngomlomo kwaye uvumele umoya ungene xa iingalo zakho zolulwe zabuya zaya emgangathweni.

4. Amakhulu

Ukulala emqolo, songa imilenze yakho emfanekisweni kwaye uphakamise i-torso yakho phantsi, ugcine iingalo zakho zoluliwe emzimbeni wakho. Ukuzivocavoca kubandakanya ukugcina isisu sinesivumelwano ngelixa uhambisa iingalo phezulu nasezantsi (soloko wolulwa) amaxesha ali-10 ngokulandelelana. Phinda-phinda amaxesha ali-9, ugqibezela iintshukumo ezili-100, kodwa wahlule kalishumi.

5. Ukuphakama komlenze

Ulele emqolo, beka ibhola phakathi kwemilenze yakho, kufutshane neqatha, kwaye uphakamise imilenze yakho kunye, njengoko kubonisiwe emfanekisweni, uze wehlise umlenze wakho emva koko uphakamise umlenze. Umlenze akufuneki uphakanyiselwe kwindawo apho i-lumbar spine ingekho phantsi. Ngexesha lokuzilolonga, umqolo kufuneka uhlale uphumle ngokupheleleyo phantsi.

Jonga ezinye iindlela zokuzivocavoca ngeBhola yePilates ekwangabaqalayo.

Umqeqeshi uya kuba nakho ukubonisa ukusebenza kwezinye izivivinyo ukuphucula umgangatho wobomi kunye negalelo ekunciphiseni ubunzima. Iiklasi zeepilates zinokubanjwa izihlandlo ezi-2 okanye ezi-3 ngeveki, kwaye zinokubanjwa zodwa okanye ngokwamaqela, kodwa zihlala ziphantsi kwesikhokelo somqeqeshi wePilates onokuba yingcali yemfundo yomzimba okanye i-physiotherapist, kuba kwimeko yokutyeba kakhulu, i-Pilates kufanele kungenziwa ekhaya, ukunqanda umngcipheko wokwenzakala.

Indlela yokwenza uninzi lweeklasi

Ukwenza uninzi lweeklasi zePilates kuyacetyiswa ukuba wenze imithambo ngokuchanekileyo kuba ngale ndlela iziphumo zethoni, ibhalansi kunye namandla emisipha zibonwa ngokukhawuleza. Elinye icebo eliluncedo kukugxila ekuphefumlweni ukuthatha inkathalo ukuze ungabambi umphefumlo wakho ngelixa usenza imithambo, ukugcina ukuhamba komoya ngaphakathi nangaphandle, uhlonipha izikhokelo zomhlohli.

Izibonelelo eziphambili zePilates

Nangona ayisiyonto inenkcitho ephezulu yekhalori, iiPilates zikwanceda ukunciphisa umzimba kunye nokuhlanganisa amanqatha omzimba, kunye nokuphucula impilo yomzimba, ukukhuthaza intlalontle kunye nokwandisa ukuzithemba.

Izibonelelo zePilates zinokubonwa kwiiveki zokuqala zomthambo kwaye zibandakanya ukuphefumla ngokulula, ukuhlala nokuma unentlungu encinci, ukuphucula ukujikeleza kwegazi emilenzeni kunye nokuzimisela okukhulu ekusebenziseni.

Ukongeza kwezi zibonelelo, iiPilates zinceda ukuphucula ukuma komzimba, ukulungisa imeko yentloko, ejonge phambili ejonge phambili ngakumbi kunye ne 'hunchback', eqhelekileyo xa utyebile. Le mithambo inceda ukomeleza izihlunu, yonyusa ubhetyebhetye komzimba kwaye yehlise inani lamafutha ngaphakathi kwimithambo, yehlisa ngokwendalo i-cholesterol.