Fumanisa izibonelelo zeepilates kunye nokuba unciphisa kangakanani umzimba

Umxholo

• Izibonelelo zepilates
• Ngaba iipilates zikhawuleza kangakanani ukunciphisa umzimba?

Iipilates luhlobo olukhulu lokuzilolonga ukonyusa ubhetyebhetye kunye nezihlunu zethoni, ukongeza kwintlungu yokulwa, ukuphucula ukuma komzimba, ukonyusa amandla kwaye, xa kudityaniswa nokutya kunye nokwenza ezinye izinto zomzimba ngenkcitho ephezulu yekhalori, njengokubaleka okanye uMuay Thay, umzekelo, kukunceda ukunciphisa umzimba.

Iipilates zisekwe kwimigaqo emi-6:

1. Iziko lamandla, ikwabizwa ngokuba sisiseko, ezizizihlunu zesisu, ekufuneka zithathelwe ingqalelo kuyo yonke imithambo, kuba ikhuthaza ukuzinza komboko;
2. Uxinzelelo, kuba kunyanzelekile ukuba ube noxinzelelo olupheleleyo ekusebenzeni kweentshukumo ukuze ufumane izibonelelo;
3. Ulawulo lokuhamba, ngenjongo yokuphucula ukulungelelaniswa kweemoto;
4. Ukuhamba kwentshukumo, ukuze kungabikho zimpembelelo ziphambili;
5. Ukuchaneka, ochaphazela umgangatho wentshukumo;
6. Ukuphefumla, ekufuneka ingqanyaniswe nentshukumo nganye eyenziweyo.

Yonke le mithetho-siseko ibalulekile ukuba i-pilates yenziwe ngendlela efanelekileyo, kwaye ke, kunokuba nezibonelelo ezininzi. Iipilates zithambisa izihlunu kwaye zenze kube lula ukuhlala kwisimo esifanelekileyo yonke imihla, ukongeza ekuzifihliseni isisu kunye nokwolula umzimba, okwenza ukuba isitayile sibe sihle ngakumbi, kuba elinye lamaqela aphambili asebenze kulo msebenzi yeyona nto iphambili, oko kukuthi , izihlunu zesisu.

Iiklasi zeepilates zihlala malunga neyure enye kwaye zinenkcitho yekhalori phakathi kwama-200 nama-400 eekhalori ngokuxhomekeke kwimithambo eyenziweyo. Abona baqeqeshi babalaseleyo ekufundiseni iiklasi ze-Pilates ngabahlohli bomzimba kunye ne-physiotherapist ngolwazi olufanelekileyo lwendlela. Fumanisa ukuba yeyiphi eyona mithambo ilungileyo.

Izibonelelo zepilates

Iipilates zinezibonelelo ezininzi kwaye zinokwenziwa ngabantu abadala, abantu abadala, abantwana, ulutsha kunye nabasetyhini abakhulelweyo. Ezinye zezibonelelo eziphambili zee-pilates zezi:

• Ukwanda koxinzelelo;
• Uxinzelelo loxinzelelo;
• Ukomeleza izihlunu, ukuthintela ukwenzakala;
• Unceda ekubuyiseni ukulimala;
• Ukukhuthaza ukonyusa izihlunu;
• Ukuphucula ibhalansi kunye nokuma;
• Ukuphefumla okuphuculweyo;
• Ukunciphisa iintlungu zangasemva kunye nokuthintela ukungahambi kakuhle komchamo, kwimeko yabasetyhini abakhulelweyo;
• Kwandisa ukuguquguquka;
• Ukuphucula ukuhamba kunye nokulungelelaniswa kweemoto;
• Unceda ukunciphisa umzimba;
• Kwimeko yeembaleki, ii-pilates zinokuthanda ukonyuka kokusebenza kweminye imisebenzi yomzimba;
• Ivumela abantwana kunye nolutsha ukuba bayazi imida yomzimba wabo.

Iipilates zifuna ukuba ingqondo nomzimba zihambelane, zifuna ukugxila kunye nolawulo lokuphefumla ukuze iintshukumo zenziwe ngendlela echanekileyo kwaye zibe nezibonelelo ezininzi. Indlela yeepilates ikuvumela ukuba usebenze wonke umzimba, kunye nezihlunu ezisebenzayo zezesisu, iimpundu kunye nomqolo. Funda ngakumbi malunga nendlela yeepilates.

Ngaba iipilates zikhawuleza kangakanani ukunciphisa umzimba?

Inqaku lenzululwazi elapapashwa ngo-2011 lithetha ukuba ukuziqhelanisa nokuzilolonga, okufana nePilates, kangangesithuba seeveki ezisi-8 kuyakwazi ukunciphisa amanqatha esibindi nge-13%.

Nokuba la manani akabonakaliswanga ngqo kwisikali, ukuzilolonga rhoqo njengePilates kukunceda ukuba unciphise umzimba ngenxa yokuba kukhawulezisa imetabolism kwaye kuthanda ukwenziwa kwezihlunu, ezonyusa inkcitho yekhalori nokuba imisiwe. Iziphumo ziya kubonakala ekupheleni kwenyanga yokuqala yeeklasi kwaye abanye baya kuba nakho ukujonga ii-curve zabo ezintsha malunga neenyanga ezi-6.

Ukuba ufuna ukunciphisa amanqatha omzimba kunye nokwandisa izihlunu kuya kufuneka ubukele le vidiyo ilandelayo:

Eminye imisebenzi yomzimba ikwindlela elungileyo yokunciphisa umzimba. Faka idatha yakho engezantsi kwaye ufumane ukuba zingaphi iikhalori ozitshisayo xa usenza umthambo: