Siphila usuku nosuku esimweni esivamile senkambiso, ukucindezeleka nokuntuleka kwesikhathi ngezidingo zethu siqu. Ukuqala indlela yokuphila impilo enempilo nangempilo ngezemidlalo, ejwayelekile futhi engaphenduki, ngokuhamba kwesikhathi umzimba ngokwawo uzobhekana nezinkinga. Kuzodinga ukudla okunempilo, kuyoba ukuphikisana nokucindezeleka, futhi okubaluleke kakhulu, ukwenza umzimba wokuzivocavoca ekhaya kuyoba ithuba lokuba yedwa nemicabango yakho nemizwa yakho, uphumule emanzini okuzungezile. Imisebenzi ye-pilates ekhaya - yilokho okudingayo, uma kunesidingo esinzima sombuso wokulinganisa futhi ngingathanda ukuqinisa izindawo eziyinkinga!
Phakathi nokuqeqeshwa kwe- pilates , uthuthukisa kanyekanye inani elikhulu lemisipha, wenza konke kancane kancane, ngokushelela, ngaphandle kokugxila ekulawuleni ukuphefumula nokugxila emisipha yomzimba. Ziyikho, ngokusho komdali - uJoseph Pilates futhi ziyizimele zomzimba ezisekela ukuma. Uhlelo lwe-Pilates lokuvivinya umzimba aluklanyelwe ukufaka amaqembu omzimba womuntu ngamunye, ngakho-ke uma wenza i-Pilates umzimba, uzobe usenempilo, uqoqe amandla angaphakathi futhi, nakanjani, uthuthukise isibalo.
Futhi manje cabanga ngama-exercates e-Pilates ekhaya. Zonke izivivinyo kufanele ziphindwe izikhathi ezingu-10-15.
- Hlala phansi, uguqe ngamadolo. Bamba izingalo zakho ezinyaweni zakho, izinyawo phansi. Sifiphaza, sikhuphuke, imilenze iphakamise ukuze isigubhu sibheke phansi, ngaphandle kokungafihli izandla. Sigcina isikhundla sama-20s. Khona-ke siphumelela, isisu siphundukile, emuva siphezulu, sibhekene nama-20s. Khona-ke siyathuthuka, siqondise emuva futhi siphinde siyinkimbinkimbi.
- Hlala eceleni kwakho ngamadolo akhokile. Ingalo yangakwesokudla - ngqo ku-15 cm ukusuka ethangeni lokunene isekela njengenkxaso. Beka isandla sakho sobunxele ngakwesokunxele kwesandla ngakwesandla sakho phezulu. Ukuqhuma ngakwesokunene, uqondise umzimba, uqede izinyathelo kusuka phansi, uphakamise isandla sesobunxele phezulu. Sigcina isikhundla sethu ngaphandle kokuphazamisa ukuphefumula okubushelelezi. Siphumelela, sibuyela esimweni sokuqala. Ungacindezela lo msebenzi ngokuwenza ukuphikisana ngesandla sakho sobunxele ukugoba ngaphansi kwethanga langakwesokudla. Bese siphindela ngaphesheya.
- Sukuma eduze nodonga, ibanga lilingana nesinyathelo esisodwa. Emuva emdongeni, sigoba imilenze yethu, njengokungathi sihlezi. Amandla adlula phambi kwakhe. Ingemuva iphanga futhi ayiveli odongeni, sigcina isikhundla kuma-20s okuqala, futhi sithuthukisa, sandisa isikhathi esincane. Imilenze iyoba nzima kakhulu, kepha inzuzo yalesi sivivinywa se-Pilates yinkinga ekhuphuka emaceleni nasezintweni.
- Sifeza i- "Pose of the Plank". Isikhundla sokuqala - simile kuzo zonke izingxenye ezine, sicindezela izintambo zethu phansi. Ukuphefumula, welula imilenze ngokuhlukile, uwabeke emasokisi, imilenze icindezelwe ndawonye. Umzimba welulelwe ngentambo eyodwa. Ukuphefumula kukhululekile. Ngaphezu kwalokho, ukukhipha umoya, akehlise ikhanda lethu, futhi sikhulise izinyathelo. Sigcina isikhundla kuma-20s, sibuyela ku-IP.
- Senza ukuphikisana okuwusizo kakhulu kumshini ophansi. Sibeka emhlane wethu, izandla zethu zifakwa ngemuva kwamakhanda ethu. Izinyawo emaphethweni amadolo, ziphakamisa ngokuphambene, ngesikhathi esisodwa, ukugoqa amahlombe kanye nekhanda kusukela phansi. I-elbow kwesokudla sifinyelela emgqeni wesobunxele, esingaziphendulela. Siphindela ku-IP - amadolo ahamba phambili phansi, ama-shoulder blade adiliziwe phansi, siphindaphinda lo msebenzi ngokushiya. Igoli elingakwesobunxele sifinyelela umlenze wesokudla.
- I-IP - ihlezi phansi, i-elbows iphumule, amadolo egobile, amasokisi amthinta kancane phansi. Sithuthukisa, siphendulela ngamadolo, siphuca amasokisi. Siphumelela - siqondisa imilenze ngokuya emzimbeni. Ukungenelela, sibuyela e-IP, bese siphindela ngaphesheya.
Uhlelo lwe-Pilates cishe aluqukethe ukuphikisana. Uma ungazisebenzisi ngamandla, kodwa kunalokho ukuhambisana nokuphefumula okuqondile okuchazwe kwinkimbinkimbi, impilo yakho isongelwa kuphela ngokuphelela.