Manje ukuthandwa ngokwengeziwe kuthola uhlobo olukhethekile lokuzivocavoca - i-Pilates. Ngokungafani nokuqina komdabu, ama-pilates ezweni lethu awaziwa wonke umuntu. Ngenkathi kwamanye amazwe inqubo enjalo isetshenziselwa kabanzi ngezinhloso ezihluke ngokuphelele. Ngabe yikuphi okuhlukile noma okungafani nokuthi kunezici ze-pilates zokukhula kancane? Lokhu kuzoxoxwa kulesi sihloko.
Iyini i-Pilates?
Njengoba sekushiwo kakade, i-Pilates iyinhlobo ekhethekile yokuzivocavoca, ebonakala ngokunyakaza okuhamba kancane nokushelelayo, ukuhlushwa okukhethekile, ukuphefumula nezinye eziningi. Abanye baze bathi i-Pilates iyinhlanganisela yokuzivocavoca umzimba nangokwengqondo.
Ngingakwazi yini ukulahlekelwa isisindo ngenkathi ngenza ama-pilates?
Impendulo yabantu abasebenza ePilates: "Yebo, uyakwazi!" Kodwa nokho kufanelekile ukuthi lesi sigaba sokuzivocavoca sasingenzelwe ukulahleka kwesisindo, kodwa ukuthuthukiswa okuphelele komzimba womuntu. Ukulahlekelwa isisindo esinqunyiwe - lokhu kuwumphumela wesibili, kodwa ngempela, ngosizo lwe-Pilates ungalahlekelwa isisindo. Futhi abaqeqeshi be-pilates bathi imizuzu engu-10 kuphela yokuzivocavoca ngosuku ngokwanele ukulahlekelwa isisindo. Vumelana, kulula kakhulu kunokuya ejimini. Mhlawumbe, yingakho i-Pilates yokulahlekelwa isisindo ibizwa ngokuthi "i-aerobics evila".
Kusukela ngenhla, umfundi angaqondi ukuthi lokhu kungaba kanjani. Imaminithi engu-10 nje yama-Pilates okwanele okwehla kwesisindo? Ibukeka njengenganekwane, kulungile? Ngakho-ke, masinyane sizokwenza ukucacisa ukuthi uma uhlose ukulahlekelwa isisindo, besekanye kanye nokuqeqesha okuzodinga ukucabanga kabusha ngokudla kwakho.
I-Pilates ikusiza kanjani ukuba ulahlekelwe isisindo?
Uma usengabaza ukuthi ngabe i-Pilates ikusiza yini ukuba ulahlekelwe isisindo, ke ake sibheke ukuthi isebenza kanjani.
I-Pilates ihlanganisa izivivinyo ezigxila emisipha yomzimba ophakathi. Onjengezintambo, umshini wokucindezela, u-thorax. Futhi kulezi zindawo futhi yingxenye enkulu yesisindo esiningi ngokweqile. Futhi kusukela lapha kuyacaca ukuthi ukushiswa kwesisindo kwenzeka kanjani. Ngaphezu kwalokho, inzuzo ebaluleke kakhulu yokusebenzisa i-Pilates yokulahlekelwa isisindo ilulaza futhi ihamba kancane kancane. Ngomsebenzi owodwa, umzimba wakho uvutha ama-kilocalories angu-300, okungaphansi kakhulu, ngokwesibonelo, ku-aerobics noma kumjaho wokudansa. Lo mthwalo awutholi ekulahlekeni kwesisindo ngokushesha. Futhi uma ukulahlekelwa kwamakhilogremu engeziwe kuyashesha, futhi ngisho nokuqiniswa okujwayelekile kwazo zonke izicubu zomzimba, bese ngaphezu kwesibalo esincane kanye nempilo enhle, uyathuthukisa umzimba wakho.
Ukuzivocavoca ukulahlekelwa isisindo
I-Pilates, njenganoma imuphi omunye ama-gymnastics wokubuyisela, ayiqondiswa kunoma iyiphi indawo, kodwa kuzo zonke izingxenye zomzimba ngaphandle kokungafani. Yiqiniso, ungagcizelela indawo eyinkinga kakhulu, kodwa ungayinaki kuphela.
Konke okusebenzisa i-Pilates yokunciphisa umzimba kungahlukaniswa ngamaqembu alandelayo:
- ukuzivocavoca ngesifuba;
- Ukusebenzisa imilenze namathanga;
- Ukuzivocavoca ngesisindo nabezindaba.
Ngaphezu kwalokhu kuhlukaniswa, konke ukuzivocavoca kungahlukaniswa ngokomzimba ngokusetshenziswa kwezici ezithile ekuqeqesheni (intambo yokuzivocavoca, i-fitball, i-simulators, njll.)
Kufanelekile ukuthi uPilates uhlanganisa izivivinyo ezingaphezu kuka-500 ezihlukene, ngasinye esenza umsebenzi wazo. Ukuzivocavoca kukhethwa ngumqeqeshi osuselwe emgomweni ozibeka wona, kanye nefomu lakho lomzimba kanye nokuphikisana okukhona (nakuba lezi zinsuku zingavamile kakhulu). Ungakwenza ngokwakho noma ngamaqembu. Kodwa-ke, okokuqala kusadingeka ukwenza izivivinyo ngaphansi kokuqondiswa komqeqeshi. Ngaphandle kwalokho, ukulimaza ngisho nokulimala akuvamile.Nazi izibonelo ezimbalwa zama-Pilates umzimba osebenza kahle ekulahlekeni kwesisindo.
Ukuzivocavoca 1
Isikhundla sokuqala (PI): Imigqa ebubanzi bamahlombe, izandla zisehlangothini olungaphambili lwemilenze, amahlombe akhululekile.
Ukuzivocavoca (VP): Ukugxilisa phambili, ukuguqa ngamadolo nokuwasabalalisa kancane ohlangothini. Kulesi simo, isithende sithinta phansi, ingemuva iguqa phambili, izandla zishaya emilenzeni. Lapho umsebenzi usebenza ngendlela efanele, isifuba siphakathi kwamadolo. Buyela esimweni sokuqala, wenze ukuhlukumeza emuva kwakho, futhi uhlasele amahlombe akho phambi kwakho.
Ukuzivocavoca 2
FE: Izinyawo ndawonye, izingalo ziyancipha.
I-VP: Uhamba phambili, zama ukuthinta phansi ngezandla zakho, ngaphandle kokuguqa ngamadolo. Ngemva kwalokhu, ngaphandle kokushintsha isikhundla, thatha izinyathelo ezingu-2-3 phambili (hamba phansi, izintambo zihlale ngenhla). Yehlisa kule ndawo ngamasekhondi angu-10-20. Yehlisa izintambo zakho phansi, phakamisa ikhanda lakho phezulu (yenza ukuhlanekezela ngemuva kwakho). Hlala kule ndawo ngamasekhondi angu-10-20. Futhi-ke senza konke ngokulandelana okulandelanayo. Siphakamisa izintambo phezulu, sinciphisa ikhanda, lungisa isimo. Siphinda izikhathi ezingu-25. Emva kwalokho, sihamba ngezinyawo ngezandla zethu. Buyela kancane kancane ku-IP.
Ukuzivocavoca 3
I-IP: Hlala kuzo zonke ezine, inhloko ehambisana nendawo.
I-VP: Phakamisa isandla sakho sokunene bese uyibamba phambi kwakho, futhi uqondise umlenze wakho wesobunxele. Isikhundla sasimisiwe futhi sibuyiselwe ku-IP. Bese ushintshe ingalo nomlenze wakho.
Ukuzivocavoca 4
I-IP: Lala phansi ngakwesokunxele sakho, phonsa ingalo yakho yesobunxele, ikhanda engalweni yakho. Phakamisa imilenze yakho u-15 cm ngenhla.
I-VP:. Uhola imilenze phambili phambili ekuziphatheni ngomzimba, wenziwe kancane. Ubuyela ku-FE. Phinda izikhathi ezingu-25. Lala phansi ngakwesokunene sakho uphinde wenze lo msebenzi.
Ukuzivocavoca 5
IP: Njengokuzivocavoca 4
I-VP: Bendisa imilenze yakho, bese uwaxosha phambili. Gwema amadolo akho, imilenze iqonde ukuze wenze i-angle engakalungi nomzimba. Bend imilenze yakho bese ubuyela ku-FE. Yenza izikhathi ezingu-25, bese uphinda okufanayo ngakwesokudla.
Ukuzivocavoca 6
IP: Hlala phansi ngakwesokunxele sakho. Umlenze wesokunxele ugobile emadolweni futhi uphinde ulimaze.
I-VP: Ukuthembela emgqeni wesandla sobunxele nonyawo lwesokunene, phakamisa umzimba. Isandla sokunene sihanjiswa phezulu. Yenza izikhathi ezingu-15, bese ushintsha isimo somzimba ngakolunye uhlangothi.
Ukuzivocavoca 7
FE: Hlala ku-fitball, ububanzi bezinyawo, ukugoba emuva (ukugoba nge-degree engaba ngu-150 degrees), uqondise izingalo zakho phambi kwakho.
I-VP: Ngaphandle kokubambelela ekusekeleni, buyisela emuva esimweni esiphezulu. Sibeke isikhundla futhi siphindela emuva. Phinda izikhathi ezingu-25.