Imisipha ndafumanisa kwakhona emva kokubuyisa umva kwiPilates Hiatus

Umxholo

• Ezona zihlunu zePilate zibaluleke kakhulu uya kuzisebenzisa kuwo wonke uMsebenzi
• Izihlunu zokuzinzisa
• Iliopsoas
• Ngaphantsi Kwempundu
• Ii-Oblique zangaphakathi
• UTeres Major kunye noTeres Minor
• Amathanga angaphakathi
• Uphengululo lwe

Njengomhleli wempilo kunye nokuqina komzimba kunye nomqeqeshi oqinisekisiweyo, kufanelekile ukuthi ndilungile emzimbeni wam. Umzekelo, i-piriformis ngasekunene kwam iqine ngokungapheliyo (BTW, nantsi kutheni le nto umsipha unokuba buhlungu kangaka), kwaye ndinotyekelo lolawulo lwe-quad endisebenza ukuyilungisa. Kodwa kwanele ngezinto zokukhala kwesayensi-y-uyayifumana inqaku. Ndicinge ukuba ndinesiphatho esihle sento ebesikuyo, okanye isebenze njani le ntshukumo. Kodwa unyawo olunye kuhlaziyo lwePilates kwaye ndakhawuleza ndakhunjuzwa ukuba kuninzi okusamele kufundwe, ngakumbi malunga nezihlunu zePilates.

Ukuba awuzange uzame i-Pilates, okanye ucinge nje ngokuba yi-DVD yokuzilolonga ukusuka kwi-80s, uphoswa kukushukuma okukhulu kwemisipha-uhlobo olukwenza ubile ngaphandle kokuhamba ngokukhawuleza kunokuba wenzayo xa uphuma. ibhedi. (Yenzeka njani loo nto?!) Ndiqale ndangena kwisitudiyo esisekwe kuPilates kwiminyaka eliqela eyadlulayo. Umhlaziyi ngulo matshini umangalisayo onemithombo ngaphantsi. Ngamanye amaxesha kuhamba ngamagama ahlukeneyo es studio okanye amagama anelayisensi, kodwa zonke ziyafana. Emva koko, emva kokuba ndiphelile uloyiko lokuwa kwinqwelo-iqonga elihambayo elihambayo-ndaya kwiiklasi rhoqo. Kodwa kwiinyanga ezimbalwa kamva xa iiklasi zam zaphela, ndayeka ukuvumela umdla wam omtsha ukuba unciphe. (Eyeleleneyo: Lo Mphembeleli Ufuna Wazi Ukuba i-Pilates Reformer Yezo Zonke Iintlobo Zomzimba)

Ukukhawuleza ukuya kwinyanga ephelileyo xa ndandimenywe kwiminyhadala embalwa kwizitudiyo zasekhaya zePilates. Ndacinga, "Esi sisingxengxezo esigqibeleleyo sokuphinda ndiqalise ukuziqhelanisa." Ndingumthandi wokusonta, i-HIIT, kunye ne-barre, ngoko NDIYONKE malunga noqeqesho olunqamlezileyo kwaye ndicinge ukuba akukho nto yimbi, oku kuya kolula izihlunu zam ezibuhlungu emva kohambo olunzima.

Emva kwemizuzu yokuqala eyi-10 okanye kunjalo (kuthatha ixesha ukufumana imilenze yenqwelo yakho yaselwandle, Kulungile?), Ndiqale ukukhumbula indlela evakala ngayo le nto! Ndaqala ukuqaphela ukuba ulungelelwaniso lwam lwe-pelvic lufuna ukulungiswa kwakhona (ndacinga ukuba wonke umsebenzi wam kwi-barre uyilungisile loo nto!), Emva koko ndeva umsebenzi omhle kakhulu emqolo kunye namacala omzimba wam. Ukuphela kweklasi, ndaziva ndiphinde ndanamandla — Ndifumene iinjongo ezintsha zokuzenza, ndaphinda ndafumana izihlunu zePilates endizilibeleyo kwaphela, kwaye ndaqaphela iindawo zomzimba wam endingazange ndiqonde ukuba ndiyazihoya.

Nazi ezinye zezihlunu zePilates endizifumeneyo, kunye nokuqonda okuvela ku-Amy Jordan, umnini kunye nomhlohli eWundaBar Pilates, malunga nendlela ubuchule obujoliswe ngayo kwezo ndawo zinzima ukufikelela kuzo. (Kodwa kuqala, fumana ezi zinto zisixhenxe ubungazazi malunga neePilates.)

Ezona zihlunu zePilate zibaluleke kakhulu uya kuzisebenzisa kuwo wonke uMsebenzi

Izihlunu zokuzinzisa

Iipilates zikunyanzela ukuba utshise izihlunu ezinzulu zangaphakathi ezinjenge-multifidi, eqhuba ubude kwaye ijikeleze umqolo wakho, kunye nesisu esisinqamlezayo, esingumbhinqo wendalo womzimba wakho. Izihlunu ezizinzileyo zenza kanye le nto: ukuzinzisa. Bazinzisa umqolo wakho, i-pelvis yakho, kunye nombindi wakho. Ukugxila kwinto eyenzekayo ngaphakathi kwaye ubambe ngokuqinileyo embindini wakho yinto ekuvumela ukuba ulawule iintshukumo endaweni yokuvumela umxhuzulane kunye nomfutho ukuba utsale wena kunye nenqwelo ibuyele ekungathathi hlangothi.

"Into endithanda ukuhlala ndiyithetha kukuba sisuka ngaphakathi siphuma," utshilo uJordani wePilates ubuchule kunye nokuphuma kumatshini. "Singena nzulu kunemisipha ye-Pilates. Sisuka emathanjeni siye ngaphandle sijolise kulungelelwaniso lwamathambo kunye nendlela ajikeleza ngayo edibeneyo." Olu hlobo lomthambo olusebenzayo luthatha oko ukufundayo eklasini kwaye lusebenzise kwindlela yokuhamba ngaphandle. Wonke loo msebenzi ungundoqo undincedile ukuba ndihlale ndomelele kwaye ndime nkqo naxa ndihleli edesikeni iiyure ezisibhozo ngosuku. Kwaye ezo zihlunu zingundoqo zinoxanduva lwe-abs ethe tyaba. (P.S.Umbindi wakho kokubini isisu sakho kunye nomqolo-cinga ngawo njengebhanti esonga phakathi kwakho)

Intshukumo evuthayo: Ngaba ucinga ukuba unesiseko esomeleleyo ngenxa yokuba ubeka iplanki rhoqo? Ukwinto entle kakhulu xa uzama ukukhwela iplanga okanye ukunyuka intaba kwikhareji ehambayo. Ukuma kwiqonga elingaphambili, jongana nenqwelwana kwaye ubambe amacala ngesandla ngasinye njengoko usilayisha inqwelo umva, usiya kwindawo ephezulu. Ukubamba ungagungqi ngaphandle kokuhambisa inqwelo kunzima ngokwaneleyo, kodwa xa umqeqeshi ekucela ukuba wenze okufanayo ngelixa usenza abantu abanyuka intaba, kuthatha izinto ukuya kwinqanaba elitsha-ukwenza ukuba izinto zakho zokuzinza kuphela kwendlela onokufikelela kuyo. P.S. Oku kudla ngokuba "kukufudumala"! (Idibeneyo: Iingcinga ezili-12 onazo kwiklasi yakho yokuqala yee-Pilates)

Iliopsoas

Unokuba nengxaki yokubiza nje igama lezi zihlunu ze-Pilates (eneneni zizihlunu ezibini ezisebenza ngokulandelelana), kodwa kunzima kakhulu ukufumana iliopsoas. Iipilates zindincedile! I-iliopsoas idibanisa umqolo ongezantsi kunye ne-hip ngaphambili kwethanga lakho. I-iliopsoas encinci ayisiyonto uya kuze uyibone esipilini, kodwa ngokuqinisekileyo uya kuziva iziphumo zayo. IJordani ichaza ukuba idlala indima ebalulekileyo kwiintshukumo ezininzi zemihla ngemihla. "Ikuvumela ukuba ugobe kwicala kwaye uguqule umqolo wakho [ujikeleze phambili]," utshilo. "Ukuba iqinile, uya kuba nezisu ezibuthathaka kwaye ichaphazela ukuma kwakho." (Ukuthetha ngayo, olu qeqesho lwamandla lunokukunceda ukuba uyeke ukuzingela kwaye ufezekise ukuma okugqibeleleyo.)

Nangona ndiyazi ukuba bekhona, kwakunzima "ukuziva" ezi zihlunu zePilates emsebenzini (kuninzi ukubila kunye nokungcangcazela okwenzeka kuloo matshini, emva kwayo yonke into). UJordani ucebise ukuba ndizame iqhinga elingezantsi kwiklasi yam elandelayo.

Intshukumo etshisayo: Ngelixa usenza umjiko ngonyawo olunye eqongeni kunye nolunye kwinqwelwana, zoba inqwelo yonke indlela ukungena njengoko unyuka ukuya kuma, uyivumele ukuba ichukumise iibumpers (phakathi kweqonga kunye nenqwelo). Wathi makhe ndicinge ukuba ndinokutsala inqwelo ndinqumle eqongeni ngokungathi ndizama ukuqhushumba kulo. Hayi! Nantsi ke, iliopsoas.

Ngaphantsi Kwempundu

Uyazi, indawo eluhlobo lweekomityi zakho eziphangiweyo? Ngokwenene le yimicu ephezulu yomsipha wakho, utsho uJordan. Kulungile, ke i-hamstrings ayisiso isihlunu esincinci okanye esinye esisilelayo ukujolisa, kodwa ndive. Ndiyacofa, nditshonile, ndiyabhola, ndiyazisonga, ndiyazisonga, ndicinezela-zonke ezisebenza ngehammies zam, glute max, kunye nee-tweaks ezimbalwa, i-glute med yam. Kodwa "ngowaphantsi" kwakho onoxanduva lokukunika umjikelo, uphakamise i-tush. Okanye ngelishwa, ukuba ishiywe yodwa, i-pancake booty. Iiklasi ezimbalwa ngaphakathi kwaye bendivele ndaziva ukuba imilenze yam ingasemva iyaqina kwaye ukubengezela kwam kubonakala ngathi kuphakanyisiwe njengesiphumo.

IJordani ithi ii-Pilates, zombini emethini nakoomatshini, zijolise ekomelezeni nasekuloliseni umzimba, yiyo loo nto uziva nkqu nemicu ephezulu yamaqela akho amakhulu emisipha-ukuba ulwandiso olupheleleyo lufikelela kude kwaye lube nzulu kunokuba ubunokwenza elifutshane intshukumo. Usebenza ngokuchasene nokutsalwa kwemithombo kunye neentambo ukwenza imisipha emide, ebhityileyo, kunye nethoni yePilates ngelixa uphuhlisa amandla kunye nokuzinza kumbindi wakho. (Kwibhonasi, musa ukutsiba ezi ntshukumo zimbini ziphambeneyo.)

Intshukumo evuthayo: Ukuma ngonyawo olunye embindini weqonga elingasemva, unyawo oluchaseneyo lukhombe kwaye luphumle kancinci kwi-pedal (i-lever ngasemva komatshini), uya kuthoba phantsi kwinguqulelo yePilates ye-squat yepistol. Ukuba ucinga ngokungabinanto ucofe olunye unyawo kwiphedi enyovwayo kulungiso lwentengiselwano yokwenyani, cinga kwakhona. Kunzima kakhulu ukugcina kugxilwe kunye nobunzima kumlenze wokuma kuba loo nto inyathela inamaqhinga okuzama ukubeka ubunzima kuyo. Ukwenjenjalo kuya kubangela ukuba i-pedal ibhabhe phantsi kwaye ikuzise kunye nayo-kungekhona kamnandi.

Ii-Oblique zangaphakathi

Iibhayisekile kunye neeplanga ezisecaleni ziya kujolisa kwii-obliques zakho, ngokuqinisekileyo, kodwa iklasi enye nje kubudlelwane bam obuvuselelweyo kunye noPilates kwaye ndaziva ndibuhlungu kufutshane nomphambili wembambo yam ephezulu. Ndandisoloko ndicinga ngecala lomzimba wam njengezinqe, okanye isinqe, kodwa oku kwahlukile.

Unezihlunu ezibini ze <em> oblique —zangaphakathi nezangaphandle. Iibhayisikile crunches ukusebenza obliques yakho yangaphandle, ukunceda ukukrola chiseled ab izihlunu. Kodwa iiplanga ezisecaleni zisebenza kwezo zinto zangaphakathi, zona, ezinje ngedominal esiswini, zinceda ukugcina ubungqingqwa bakho obuphakathi kunye neetoni. Imilenze yakho iwele kwinqwelwana, uphumle ezinzwaneni nasezandleni zomqolo ongasemva, pike imilenze yakho njengoko ujikeleza kancinane usiya kwelinye icala kwaye kwelinye kwaye- BAM! -Uvele wadibana nezibophelelo zangaphakathi. Intloko yeNtloko: Baza kutshisa kamva.

Intshukumo evuthayo: Isilumkiso esilungileyo, kunokuba nzima ukuphakamisa isixhobo sakho seenwele kusasa. Ngeentende zezandla zakho kwiqonga elingasemva, uya kubeka iibhola zeenyawo zombini kumqolo ongasemva wenqwelomoya phantsi komtya obabamba endaweni. Tyhiliza inqwelo iye ngaphambili ukuze ingene kwindawo yeplanga. Emva koko, uya kukhulula unyawo lwakho lwasekunene, ulunqamle emva kwakho ngasekhohlo, kwaye ulukhusele kwakhona phantsi komtya. Oku kuvumela inyonga yakho yasekhohlo ukuba yehle kancinci. Uya kufinya umxholo wakho ukuze ugcine umzimba ozinzileyo ongasentla njengoko unyathela isinqe esibhakabhakeni, ubambe imizuzwana embalwa ngaphambi kokuphinda. Ujikelezo lutshisa kwizithambiso zakho zangaphakathi ngokungathi akukho crunch yebhayisikile enokucinga ngokufezekisa. (Emva koko uthathe inyathelo eliya phambili kwaye uzame okona kunzima ukuzilolonga u-abs wakho uya kuba namava.)

UTeres Major kunye noTeres Minor

Ngaphantsi kwe-deltoids yakho yangasemva (ngasemva kwamagxa akho) kukho izihlunu ezimbini ezincinci kodwa ezibalulekileyo ezibizwa ngokuba yi-teres enkulu kunye ne-teres minor. Kutheni zibalulekile nje? Bona, kunye ne-latissimus dorsi enkulu, banceda ukuqinisa ikhwapha kunye nommandla we-bra-strap. I-Triceps press kunye ne-push-ups isebenza kule njongo nayo, kodwa ukubandakanya izihlunu kumqolo wakho yeyona nto iqingqa iingalo eziphezulu. Ndaziva ezi zihlunu ze-Pilates zibandakanyeka kwiintshukumo ezininzi zokuxhathisa endizenzayo ngelixa ndisebenzisa iintambo ezifakwe kumhlaziyi.

IJordani ithi iiPilates zinceda ekuvuleni isifuba sakho, esinokuthi siqineke ekuthambekeni phezu kwedesika yakho yonke imini, ngokujolisa ngasemva komzimba wakho. Ukwenza iintshukumo ezixhathisayo njengokujijwa emacaleni, imiqolo, kunye neempukane ezibuyela umva usebenzisa iintambo ezincanyathiselwe kuhlaziyo zinceda ukulungelelanisa izihlunu zam ezisebenza nzima zePilates kwaye yinxalenye elindelwe kakhulu yeklasi kulandela usuku olude edesikeni yam.

Intshukumo evuthayo: Guqa phakathi kwinqwelwana embindini ujonge kwelinye icala kwaye ubambe isiphatho sentambo yokumelana nesandla esikufutshane nayo (ke, ukuba isandla sasekunene sikufutshane nasemva komatshini, bamba ngesandla sakho sasekunene). Gcina i-torso yakho izinzile ngokupheleleyo njengoko uzisa intambo emzimbeni wakho ngokudibanisa, ukusuka kwinqanaba le-hip ekunene ukuya kwinqanaba lemehlo ngasekhohlo. Ukuhamba ngenqindi kunye nokuzinza kuvumela umqolo wakho ukuba uthathe uxanduva lomsebenzi. (Ngaphezulu kwezi pilates zihambayo, ungabuyisa ~ sexy back ~ ngokulandela lo mngeni weentsuku ezingama-30 ubuyile.)

Amathanga angaphakathi

Nangona iJordan indikhumbuza ukuba i-Pilates yi-head-to-toe workout, yinto enhle kakhulu xa ufumana umsebenzi oziva ujolise ngokwenene emathangeni akho angaphakathi. (Ngaba ndilungile?!) Ukungena kunye nokwandisa ngaphandle, usebenzisa iqonga njengebhalansi yakho kunye nenqwelo njengoko umngeni wakho ngokuchasene nomfutho ujolise ngokwenene ezo zihlunu ze-adductor. (Funda ngakumbi malunga ne-anatomy yemisipha yomlenze wakho.)

UJordani uthi ii-adductors ezomeleleyo zibalulekile ukuzinza kwedolo kunye ne-hip. Unokuzitshixa ngokwenene ezo zihlunu zePilates ngokuhlala uqhagamshelwe kuzwane lwakho olukhulu kunye nozwane lwesibini ngexesha lokushukuma, uqinisekise ukuba awububongeli ubunzima bakho ngaphandle kweenyawo zakho. Iklasi nganye ihlala ibandakanya intshukumo apho unyawo lukwaqonga lwangaphambili, enye ekwinqwelwana, iinzwane ziphume kancinane, kwaye usebenzisa unyawo kwinqwelwana ukuhamba ngokuchasene nentwasahlobo ukumelana nendawo ebanzi yesibini. Ngoku-emva kokuba uqinisekise ukuba awuweli phakathi komatshini okanye utsale umsipha-usebenzisa amathanga akho angaphakathi kunye nombindi wokutsala inqwelo ibuyele eqongeni ngentshukumo ecothayo nelawulwayo. Andizange ndazi ukuba abenzi bam babenakho ukwenza izinto ezinje de kube ziiPilates.

Intshukumo etshisayo: Ukuzisa kwindawo yesibini ebanzi, uya kubeka unyawo olunye kwiqonga elingaphambili, elinye kwinqwelo ukuya emphethweni, iinzwane zijike kancinci. Vumela inqwelo ukuba ivuleke njengoko u-squat phantsi kwi-plié squat enzulu. Okulandelayo, bopha amandla ethanga langaphakathi eliseqongeni njengoko ucudisa umlenze ngaphakathi, ukuzisa kwindawo yokuma. Xa ugxininise ekusebenziseni loo misipha ye-adductor, unika isenzo esithile esiya ngokuqhelekileyo ukuya kumaqela alawulayo emisipha njenge-glutes. (Eyeleleneyo: Kutheni icala lasekhohlo lomzimba wakho libuthathaka kunelungelo lakho kunye nendlela yokulilungisa)

Ezi zezimbalwa zezihlunu endikhe ndadibana nazo kutshanje, kwaye ukuba uzama iklasi yohlaziyo lwePilates (ekufuneka uyenzile ngokuqinisekileyo!), Usenokungavakalelwa kukutsha ngaphantsi kwempundu njengakwam. Wonke umzimba wahlukile. Kodwa ndiyakuqinisekisa ukuba ukuba awukho, ngokuqinisekileyo kwenye indawo uya kufumana izihlunu zePilates ongazange wazi nokuba zikhona. Ukuvuya ngepiking.

Uphengululo lwe