Amandla ePilates Exercise

Umxholo

• Ukuzilolonga ngeepilates: Bambelela kwinkqubo yethu, kwaye nawe ungasibona isithembiso somseki woluleko, uJoseph Pilates.
• Iimfihlo ezi-6 zendlela enamandla yePilates
• Ugxininiso lwengqondo lomzimba wePilates
• IiPilates ezinamandla zihamba
• Xa usenza umthambo wePilates, nikela ingqalelo kumzimba wakho kunye nokuphefumula kwakho.
• Inkaba ukuya kwingcebiso yomqolo kwimithambo yePilates
• Musa ukutsiba iindlela zakho zokuzilolonga ze-cardio!
• Uphengululo lwe

Ukuzilolonga ngeepilates: Bambelela kwinkqubo yethu, kwaye nawe ungasibona isithembiso somseki woluleko, uJoseph Pilates.

Kwiiseshoni ezili-10 zePilates umthambo, uya kuva umahluko; kwiiseshoni ezingama-20 uya kubona umahluko kwaye kwiiseshoni ezingama-30 uya kuba nomzimba omtsha ngokupheleleyo. Ngubani na ongagqithayo isibambiso esinjalo?

Iimfihlo ezi-6 zendlela enamandla yePilates

Uqeqesho lwamandla emveli luhlala lubandakanya ukusebenza kwamaqela akho emisipha ngokwahlukileyo, kodwa uJoseph H. Pilates wenza umkhwa wokuphatha umzimba njengeyunithi enye edibeneyo. Le mithetho-siseko ibonakalisa ukugxila koqeqesho kumgangatho wokuhamba kunokuba kubungakanani.

1. Ukuphefumla Phefumla ngokunzulu ukuze ucoce ingqondo yakho, uphucule ukugxila kwaye wongeze amandla akho kunye nomfutho.
2. Ukugxila Yiba nombono wentshukumo.
3. Ukubeka phakathi Khawufane ucinge ukuba zonke iintshukumo zivela ngaphakathi embindini wangaphakathi wakho.
4. Ukuchaneka Qaphela ulungelelwaniso lwakho kwaye ujonge kwinto eyenziwa lilungu ngalinye lomzimba wakho.
5. Ulawulo Funa ukuba namandla phezu kweentshukumo zakho. Ukusebenza ngebhola ngumceli mngeni okhethekileyo kuba ngamanye amaxesha kubonakala ngathi unengqondo eyeyayo.
6. Ukuhambahamba / isingqisho Fumana isantya esihle ukuze ukwazi ukwenza intshukumo nganye ngobushushu kunye nobabalo.

Ugxininiso lwengqondo lomzimba wePilates

Imithambo yePilates idla ngokubhekiswa njengokuzilolonga kwengqondo, kodwa ayifani nokuba kufuneka uvale amehlo akho, ucule okanye ucamngce. Endaweni yoko, unokuthatha nje ukugxila ekubaleni ukubuyela ekuqapheleni indlela umzimba wakho oziva ngayo njengoko usebenzisa izihlunu zakho ezisisiseko ukuzisa ubude esiqwini nasemilenzeni.

Qhubeka ufunda ngakumbi malunga nokuzivocavoca kunye nobuchule bePilates.

[intloko = umthambo wePilates: lungelelanisa intshukumo yakho kunye nokuphefumla ngexesha leentshukumo zePilates.]

IiPilates ezinamandla zihamba

Xa usenza umthambo wePilates, nikela ingqalelo kumzimba wakho kunye nokuphefumula kwakho.

Xa usenza ii-Pilates zihamba, ulungelelanisa intshukumo yakho kunye nokuphefumla. Ukugxininisa ngamandla ekuphefumleleni nasekukhupheni umoya tyhala zonke ezinye iingcinga-imihla yokugqibela, izibophelelo zesidlo sangokuhlwa, imiba yasebukhweni-kwi-back burner. Ngenxa yoko, uya kuba nengqondo ezolileyo kunye nomzimba owomeleleyo.

Inkaba ukuya kwingcebiso yomqolo kwimithambo yePilates

Xa usenza ii-Pilates zihamba, uya kuhlala uxelelwa ukuba "tsala inkaba yakho kumqolo wakho," abanye abathi ukutsalela kunye nokufunxa esiswini. Ngapha koko, loo nto ichasene nento ekufuneka uyenzile.

Kwi-exhale, ikhontrakthi ye-abs kwaye ubuyisele iqhosha lesisu sakho ngasemva kumqolo wakho. Kwangaxeshanye, phumla imbambo yakho ukuze yehle ukuya kwi-hipbones. Umsila wakho uya kuqala ukukhomba phantsi kwaye i-pelvis yakho kunye neempuphu ziya kuhamba phambili.

Xa u-inhale, i-abs yakho kufuneka ikhule iye emacaleni kwaye ngokuthe ngqo ngaphambili, kodwa akufuneki ulahlekelwe kukudibana kwesisu sakho kunye nomqolo osezantsi. Akufuneki kubekho uvakalelo lokuwa okanye lokuncipha.

Okwangoku, qiniseka ukuba ugcine amagxa akho ezantsi kwaye ugcine intloko yakho ihambelana nomqolo wakho kuzo zonke iintshukumo. Esi siphakamiso esilula sisisiseko sokuma kakuhle kunye nomgca omde, onqabileyo kwi-torso.

Musa ukutsiba iindlela zakho zokuzilolonga ze-cardio!

Ngelixa iyindlela esebenzayo yokuthobisa umzimba wakho kunye nokwandisa ukuguquguquka kwakho, umthambo wePilates awugcini intliziyo yakho impompa kwindawo yakho yoqeqesho, eyona nto iphambili ekutshiseni iikhalori ezininzi kunye nokuphucula impilo yakho ye-cardiovascular fitness. Yongeza inkqubo yakho nge-cardio yokuzilolonga ubuncinane kathathu ngeveki.

Uphengululo lwe