Iipilates okanye uqeqesho lobunzima: yeyiphi engcono?

Umxholo

• Ngaba ndingenza ii-Pilates kunye noqeqesho lobunzima kunye?
• Ngaba iipilates zithatha indawo yokwakha umzimba?
• Zithini izibonelelo zee pilates
• Zingaphi iikhalori endizichithayo?

Ukuzivocavoca iipilates kulungile ekwandiseni ukuqina, unyamezelo, ukomelela kunye nokulinganisela ngelixa uqeqesho lobunzima lulungile ekwandiseni ivolumu yemisipha eshiya umzimba wakho uchazwe kakuhle. Omnye umahluko kukuziqhelanisa nobunzima kuhlobo lweePilates.

Iipilates zikomeleza izihlunu ze-pelvic, ziphucula ukuphefumla kunye nokuma komzimba, ukuba lulongezo olukhulu kwabo sele beqhelisela ukuqeqesha ubunzima.

Zimbini iindlela ezahlukeneyo zokuziqhelanisa nePilates, enye isemhlabeni isebenzisa kuphela iintsimbi, imithombo, iibhola ezinobungakanani obahlukeneyo, isangqa, ibhendi yelastiki kunye nobunzima bomzimba ngokwawo kwaye ezinye zinezixhobo ezithile zePilates. Zombini ezi ndlela zilungile ekunciphiseni ubunzima nasekuchazeni umzimba, kodwa eyona inika ezona ziphumo zikhawulezayo yindlela yePilates enezixhobo.

Imithambo yoqeqesho lobunzima ikhuthaza ukwanda kobunzima bemisipha ngexesha elifutshane kwaye malunga neenyanga ezi-6 zoqeqesho kunokwenzeka ukuba kugcinwe ulungiso lomzimba olungcono kunye nenkcazo enkulu yezihlunu. Kodwa kwii-Pilates, ukuba umthambo wenziwe ngokuchanekileyo, kwiinyanga ezi-3 kunokwenzeka ukuba uqaphele ukuba izihlunu zomelele kumnwe kwaye ngexesha lokuncipha.

Ngaba ndingenza ii-Pilates kunye noqeqesho lobunzima kunye?

Abo bathanda ukwenza umthambo banokuthatha ii-Pilates kunye neeklasi zoqeqesho lobunzima, kodwa hayi ngemini enye. Ngokufanelekileyo, ngolunye usuku, olunye uhlobo lomthambo kufuneka lwenziwe ngolunye usuku, kwaye ngolunye usuku, olulandelayo, ngokutshintsha phakathi kwabo.

Abo bafuna ukonyusa kuphela ubunzima babo bemisipha ukuba babonakale bomelele kufuneka bakhethe uqeqesho lokuthoba ubunzima, ngakumbi kwiinyanga zokuqala, kwaye emva koko banokugcina ezi zihlunu ngePilates kuba kwezi ndlela injongo yokuzivocavoca ayisiyonyusa nje kuphela umthamo wamasipha.

Ngaba iipilates zithatha indawo yokwakha umzimba?

Iipilates zithatha indawo yoqeqesho lobunzima ngokuxhomekeke kwiinjongo ekufuneka zifezekisiwe. Jonga umahluko phakathi kwabo:

Nokuba loluphi uhlobo lomthambo olukhethayo, ngokuqinisekileyo luya kuzisa izibonelelo ezinkulu emzimbeni wakho. Into ebalulekileyo ayikokuhlala nje kwaye uqinisekise ukuba wenza umthambo rhoqo.

Ukongeza, ngexesha lokuzilolonga, kubalulekile ukugcina umzimba wakho unamanzi kwaye unike amandla, kwimeko apho ukusetyenziswa kweziselo zamandla okuzenzela kuyacetyiswa. Jonga indlela yokulungiselela isiselo esenziwe ngokwamandla ngokubukela le vidiyo:

Zithini izibonelelo zee pilates

Ezinye zezibonelelo zokwenza iipilates zomzimba zibandakanya:

• Ukomeleza izihlunu zesisu;
• Khulula iintlungu umqolo;
• Kwandisa ukuguquguquka;
• Iphucula ukuma komzimba;
• Yonyusa umthamo wentliziyo;
• Nciphisa ukudumba ngokudibeneyo.

Ukongeza, kukwakho neepilates zekliniki ezifanayo ne-physiotherapy, apho kusetyenziswa imithambo yeepilates esetyenziselwa ukunceda ekubuyiseni iintlobo ezahlukeneyo zokulimala, ukomeleza izihlunu zepelvic ngokungazibambi okanye ukuphucula ukusebenza komdlali, umzekelo.

Zingaphi iikhalori endizichithayo?

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