I-Pilates isebenza kakhulu xa isenziwa amaxesha angama-2-4 ngeveki. Abaqalayo banokuqala ngeeseshini ezimbalwa zokwakha amandla kunye nokuguquguquka, ngelixa abaqeqeshi abanamava banokongeza ngakumbi ukuphucula ukuzinza okungundoqo, ukuma, kunye nethoni yemisipha. Ukuhambelana ngundoqo-ukuziqhelanisa rhoqo kuqinisekisa inkqubela phambili ngaphandle kokudinwa. I-Pilates inokuzimela yodwa okanye incedise enye imisebenzi, ngoko mamela umzimba wakho kwaye ufumane inkqubo ehambelana nendlela yakho yokuphila.
Ishedyuli yakho yePilates efanelekileyo
Eyakho igqibelelePilates ukuzilolongaIshedyuli iya kwahluka ngokusekelwe kwiinjongo zakho zempilo, inqanaba langoku lokufaneleka, kunye neemfuno zokubuyisela. Imalunga nokubetha ibhalansi phakathi kwePilates frequency, intensity, kunye nokuphumla okukufumana ezona ziphumo zibalaseleyo zePilates ngaphandle kokubeka emngciphekweni wokonzakala ngokugqithisileyo. Nantsi uluhlu lwendlela yokwenza ishedyuli yakho yePilates.
Kwabaqalayo
• Qala ngeseshoni enye ngeveki ukuze uphucule ngokwenene ekufundeni ngeentshukumo ezisisiseko. Kuhle kakhulu ekuphuhliseni amandla angundoqo kunyeukuqonda komzimba.
• Gxininisa kwimo elungileyo, hayi kubunzulu bokuthintela ukwenzakala kunye nokwakha imikhwa.
• Wakuba uziva uzithembile, nyusa izinga ukuya kubini okanye kathathu ngeveki.
• Yiya kwiiklasi zabaqalayo okanye ukuzilolonga kwi-intanethi ukwenzela abaqalayo.
Eyokugcina
2-3iiseshoni ze-pilatesiveki iya kukugcina kwinqanaba lakho lokuqina.
Hlanganisa kwi-mat kunye ne-reformer Pilates ukuze uzilolonge ngakumbi. I-Mat Pilates igxile kwi-core, i-reformer yongeza ukuxhathisa ukomelela.
Amanani ahambelanayo-ukugcina kwishedyuli kuthintela amathafa kwaye kugcina ubude kunye nethoni.
Thatha ezi ukuze uphucule iintshukumo, ukugcina iziphumo ixesha elide kwaye zingabi kudala.
Yenguquko
Ukuba ufuna ukubona ngokwenene iziphumo dubula i-3-5 Pilates yokuzilolonga ngeveki.
I-Pair Pilates nge-cardio okanyeuqeqesho lwamandlangasemvaukuhla ukusindakunye nokuthotywa kwemisipha.
Inqanaba lokunyuka ngeyona mbilo iphucukileyo ephucukileyo okanye iindlela eziguqukayo zemethi.
Ukulinganisa iinzuzo ngokugcina umkhondo weenzuzo kwisimo, amandla, okanye unyamezelo kwaye uguqule ishedyuli ngokufanelekileyo.
Yeembaleki
Betha ishedyuli yakho efanelekileyo ye-pilates 1-3 amaxesha ngeveki ukunyusa ukuzinza okungundoqo kunye nokuguquguquka.
Gxininisa kwimisebenzi yokulawula intshukumo kunye nokuthintela ukulimala - i-roll-downs, imilenze yemilenze njl.
Ukwandisa uqeqesho oluthile lwezemidlalo kunye nePilates ukwandisa ibhalansi kunyeamandla okusebenza.
Le ndlela edibeneyo inokukhuthaza ukuzuza rhoqo ekusebenzeni.
Ukubuyisela kwimo yesiqhelo
I-Osteoporosis ibisoloko isengqondweni yam mva nje, ke ndiye ndanamava acocekileyo kunye nomqeqeshi wokwenyani wePilates ongumhlobo ogama linguLiliana Cote.
Qala ngeentshukumo zokukhanya ezigxile ekufumaneni kwakhona uluhlu kwaye uqhubele phambili kancinci ukuphuhlisa amandla.
Unokuhamba ngokuphindaphindiweyo njengoko umzimba wakho ulungelelanisa, kodwa iintsuku zokuphumla ziqhubeka zibalulekile ekubuyiseleni.
Imbewu yePilates kwiinjongo zonyango lomzimba lokubuyisela ngokupheleleyo.
Lungiselela Uqheliselo Lwakho
I-Pilates yindlela yokuphila eguquguqukayo, eguquguqukayo enokuthi ilungiselelwe abantu abaneenjongo ezahlukeneyo, iimeko zomzimba kunye nendlela yokuphila. Ngokwenza ishedyuli yakho yokuzilolonga yeepilates, unokwenza inkqubo ehambelana neemfuno zakho kwaye yandise iziphumo zepilates.
Usukelo Lwakho
Misela iinjongo zakho zempilo. Ke, ukuba ufuna ukunciphisa umzimba, ube bhetyebhetye ngakumbi, okanye wakhe undoqo wakho, iinjongo zakho ziya kuyalela ukuba uziqhelanisa kangakanani na kwaye ngamandla. Umzekelo, ukuba ujonge ukwenza ithowuni, amaxesha angama-4-5 ngeveki anokuba ngcono, ukutshiza ekusebenzeni okujoliswe kuko okufana nePilates Hundred okanye iSide Plank ukutshisa umbindi wakho.
Banokuqala nge-2-3 ngeveki ukuphepha ukulimala ngokugqithisileyo kunye nokuvumela umzimba ukuba ulungelelanise ukunyakaza. Njengoko uhambela phambili, iingcali eziphambili zinokunyuka ziye kuthi ga kwi-5-6, zibandakanya umsebenzi wobugcisa ongakumbi njengoReformer Pilates. Ukuphinda ujonge iinjongo zakho amaxesha ngamaxesha kuqinisekisa ukuba ukuziqhelanisa kwakho kuyakhula kunye neemfuno zakho, kuhlala kuluncedo kwaye kungqamaniso namabhongo emifanekiso emikhulu.
Umzimba wakho
Ukuphulaphula umzimba wakho kungundoqo kwiPilates. Eyakhoamanqanaba amandla emihla ngemihla, ukwenzakala kwangaphambili, okanye imiqathango engokwasemzimbeni ifanele ilawule ucwangciso lwakho. Umzekelo, ukuba unayoiintlungu ezisezantsi, iintshukumo ezifana ne-Pelvic Curl ziya kuphazamisa izihlunu ngaphandle kweentlungu ezivuthayo. Okona kuncinci, ukubonisana nomboneleli wezempilo okanye umqeqeshi onelayisensi kunokunceda ukuqinisekisa ukhuseleko kunye nokusebenza kakuhle.
Ukulinganisa ukuzilolonga, kwakhona. I-Pilates isebenza umzimba wonke, ngoko ke bandakanya ukuzivocavoca kwengundoqo, iingalo, imilenze kunye nomva. Ngokumamela umzimba wakho kwaye ulungelelanise ubungakanani ngokufanelekileyo, uyakuphepha ukuziqeqesha kunye nokuthintela ukudinwa. Ngoko ukuba uziva unzima, thatha usuku olulula olugxininisa ukulula kunye nokuhamba kunokuba udibanise kunye nomsebenzi onzima, wokwakha amandla.
Indlela Yakho Yokuphila
Izibophelelo zakho zemihla ngemihla kunye nekhalenda ziyalela ukuba uziqhelanisa na kwaye nini. Nokuba yimizuzu eyi-15 ukuya kwengama-20 inokuhlaliswa kusuku oluxakekileyo, kwaye kukho inzuzo yokuba lula ngokuzilolonga ekhaya. Ixesha lokubethelwa rhoqo - iiseshini ezigxininisiweyo, ezikumgangatho ophezulu kabini ngeveki zinokuvelisa imbuyekezo emangalisayo.
Ukubeka iprimiyamu ekubuyiseni kubalulekile kwii-neophytes okanye abo banyusa amaza omsebenzi wabo wokuziqhelanisa. Iintsuku zokuphumla zivumela izihlunu zilungise kwaye zithintele ukudinwa. Ukongeza iipilates ebomini bakho kufuneka kube yinto enokwenzeka, hayi uxinzelelo.
Pilates phakathi kweVeki yakho
I-Pilates inokungena kwirejimeni yokuqina esele ijikelezwe kakuhle ngeendlela ezahlukeneyo ngokuxhomekeke kwiinjongo zakho kunye nendlela yokuphila. Ukulungelelanisa iveki yakho kunye neshedyuli elungeleleneyo yokuzilolonga ye-pilates phakathi kweminye imithambo ibonelela ngokungafaniyo kunye nokulinganisela, ukuphepha ukudinwa kunye nokuzilolonga.
NgeCardio
Ukubhanqa iipilates kunye nokusebenza kwe-cardio yindlela entle kakhulu yokwandisa ukomelela okupheleleyo. ICardio efana nokubaleka, ukukhwela ibhayisekile, okanye ukuqubha yakha ukunyamezela kwentliziyo, kwaye iPilates inceda ngokuguquguquka, amandla angundoqo kunye nokuma. Umzekelo, unokubaleka imizuzu engama-30, emva koko wenze i-Pilates ngosuku olulandelayo, ukuze unciphise ukuqina ngokuchacha.
Ingasetyenziselwa njengesixhobo sokubuyisela emva kwe-cardio enzima kakhulu. Into enempembelelo ephantsi, njengePilates, ukolula ezo zihlunu eziqinileyo kunye nokwandisa ukuhamba kwegazi, kuya kunciphisa ubuhlungu. Oku kuluncedo kakhulu emva kwe-HIIT okanye ukubaleka komgama.
Ukubeka i-cardio kwiintsuku zakho ezingezizo zePilates yindlela yesibini yokuthintela ukugqithisa. Ngokomzekelo, iintsuku ezi-2 ze-Pilates ngeveki, zidibene neentsuku ze-3 ze-cardio zivumela ukubuyiswa. Okanye, ngcono nangakumbi, i-mashup Pilates kunye ne-cardio ibe yinkqubo enye - isiphaluka esitshintshana phakathi kwePilates kunye nokufutshane, ukuqhuma okukhulu kwe-cardio - okuya kukugcina ixesha KWAYE kwandise unyamezelo kunye namandla akho.
Ngamandla
I-Pilates incedisa uqeqesho lwamandla ngokuphucula ukulungelelaniswa kwemisipha kunye nokuguquguquka, okwenza ukuba ibe yinto efanelekileyo yokongeza kwindlela yakho yokuzilolonga. I-Weightlifting isebenza amalungu athile omzimba, ngelixa i-Pilates yokuzilolonga iqeqesha ukuzinzisa izihlunu eziphakamisa ukusebenza ngokubanzi. Ngokomzekelo, ukubandakanya iiplanga ze-Pilates okanye ukunyuswa komlenze kunokuphucula ukuzinza kwakho okungundoqo, oko ke kunokukunceda ngokuphakamisa okunzima njenge-squats okanye i-deadlifts.
Ngokutshintshanisa iiPilates kunye neentsuku zoqeqesho lwamandla, izihlunu zakho ziya kuba nexesha elininzi lokubuyela kwakhona. Ukuba uphakamisa iintsimbi kathathu ngeveki, cinga ukongeza iiPilates kwiintsuku zokuphumla ukuze ulungelelanise ishedyuli yakho yokuzilolonga. Imithambo yePilates esekwe kwinkcaso, efana nezo zisebenzisa umguquli okanye iibhendi zokuchasa, zinokufaka ubunzulu kunye nokwahluka kwindlela yakho.
I-Pilates ngaphakathi kweveki yakho ikhuselekile ukwenza yonke imihla, kodwa ukumamela umzimba ngundoqo kunye naluphi na ukuhlanganiswa komnqamlezo. Abatsha banokuqala ngeeseshoni ezi-2-3 ngeveki, benyuka njengoko amandla abo ephucuka. Ukuhambelana ngundoqo, kwaye iiseshini ezintathu ngeveki zivame ukubonisa iziphumo kwinyanga.
Mat Versus Reformer Frequency
Ukuphindaphinda kokuziqhelanisa ne-mat xa kuthelekiswa nohlaziyo lwePilates kunokwahluka ngokuxhomekeke kwiinjongo zempilo yomntu ngamnye, ukhetho, kunye nokufikelela kwizixhobo zePilates. Ifomathi nganye ineenzuzo zayo ezizodwa, kodwa ishedyuli elungeleleneyo yokuzilolonga yePilates ebandakanya zombini ezona zinto zibalaseleyo zehlabathi.
| Uhlobo | Ukuphindaphinda | Injongo |
| Mat Pilates | 2-3 amaxesha ngeveki | Ukomelela ngokubanzi, ukuguquguquka, kunye nokulula |
| UPilato ongumhlaziyi | 1-2 amaxesha ngeveki | Ukubuyisela kwisimo sangaphambili, uqeqesho lokuxhathisa, kunye nokwakhiwa kwamandla |
| Idityanisiwe | 3-5 amaxesha ngeveki | Amandla abanzi, ulawulo, kunye nokuguquguquka |
Mat Work
Mat Pilato ubuncinci amaxesha amabini ngeveki ukuseka amandla asisiseko kunye nolawulo. Igxile kwiintshukumo zobunzima bomzimba, njengekhulu okanye i-roll-up, eyandisa ukuguquguquka, ukuzinza okungundoqo kunye nokuma. Abanye bayiqhumisa ukuya kuthi ga kathathu ngeveki, ngakumbi kuba befuna ukomelela ngokubanzi okanye ukuba bhetyebhetye.
Phosa ezinye iipropu ezifana neebhendi zokuxhathisa, iiringi zePilates, okanye iibhola ezincinci ukugcina izinto zitshintsha kwaye zinika umdla. Ngokomzekelo, ukusebenzisa ibhendi yokumelana ngelixa usenza ukolula umlenze kunokunceda ukuphucula amandla kunye nokuguquguquka.
IMat Pilates, nayo, ilula kakhulu. Ungayenza ekhaya ngesithuba esincinci kunye nezixhobo zero - kulula kakhulu ukucudisa kwindlela exakekileyo. Ngokuziqhelanisa okuhambelanayo kunye nefomu elungileyo, ukuqhuma okukhawulezayo kwemizuzu engama-20 kunokusebenza kanye njengeeklasi ezinde.
Umsebenzi woHlaziyo
I-Reformer Pilates isebenzisa ukuchasana okujoliswe kuyo, okulungelelanisiweyo ukwakha amandla kunye nokwandisa ulungelelwaniso. Izinto ezifana neenyawo okanye izangqa zomlenze zingatshintshwa ukuze zihambelane.
Kungumbono olungileyo ukusebenza nomhlohli, ngakumbi njengosaqalayo. Umyalelo ochanekileyo uya kukunceda ukwazi ubuchule, uthintele ukwenzakala kwaye ufumane okuninzi kwimizamo yakho.
Ukuxuba umsebenzi wohlaziyo kunye nomsebenzi we-mat kukugcina ujikeleze kakuhle. Umzekelo, ukuthelekisa ucinezelo lomlenze wohlengahlengiso kunye nomsebenzi osisiseko osekwe kwimathi kubetha ibhalansi.
I-Reformer pilates, eyona nto ilungileyo ekuthinteleni i-rehab kunye nokulimala). Ukuziqhelanisa nje namaxesha angama-1-2 / ngeveki kunokunyusa ukuzinza ngokubambisana kunyeukusebenza kakuhle kwezihlunu- lonke ngelixa unciphisa ubunzima.
Mamela Umzimba Wakho
Esi sisitshixo seshedyuli ekhuselekileyo nesebenzayo yokuzivocavoca kwePilates. Ngokumamela umzimba wakho, uya kukuphepha ukwenzakala, wandise iiseshini zakho zePilates, kwaye uzuze iziphumo eziphezulu. Umzimba womntu wonke uphendula ngendlela eyahlukileyo, ngoko ke ukuqonda imida kunye neemfuno zakho kubalulekile kwinkqubela phambili ezinzileyo kuhambo lwakho lwePilates.
5.1Iimpawu Zenkqubela
Ukuba bhetyebhetye ngakumbi, ukuba nesimo esingcono, kunye nokuphuhlisa amandla angundoqo aqinileyo zikhokelo zokuqala zokuziqhelanisa neepilates zakho ziyasebenza. Kwaneentshukumo eziqhelekileyo, njengokugoba okanye ukufikelela, ziya kuziva zimanzi kwaye zenziwe ngabom. Olu tshintsho ludla ngokuba luphawu lokuphucula ulungelelwaniso lwe-neuromuscular.
Ukuqina okuthe kratya kwiiseshoni sisalathisi esihle. Ukuba ubona imithambo iba lula ngaphandle kokubanga umoya womdyarho, unyamezelo lwakho luyakhula. Ngokufanayo, ulawulo oluphuculweyo kwiintshukumo zakho lubonisa ukuba akhounxibelelwano lwengqondo nomzimbaiya isiba qatha, eyona njongo iphambili kaPilates.
Iziganeko ezincinci, ezifana nokubamba iplanga imizuzwana embalwa ubude, okanye ukoyisa loo mthambo unzima, kufanelekile ukuba netheko. Ukugcina ingxelo yoko kuphunyeziweyo kunokukukhuthaza kuze kubethelele umfutho wakho okhulayo. Ukubonakaliswa komzimba - ithoni yemisipha engcono, i-trimmer silhouette - inokuba sisipili sokuzinikela kwakho.
Iimpawu zoQeqesho ngokugqithisileyo
• Uqeqesho olugqithisileyo luya kumisa iinzuzo zakho kwaye kubangele nokwenzakala. Khumbula le miqondiso:
• Ukudinwa okuzingisileyo okanye ukungabikho kwamandla ngexesha lokuzilolonga
• Ukuqaqamba kwezihlunu okungayekiyo emva kokuphumla ngokwaneleyo
• Ubunzima bokulala okanye ukuziva ucaphuka
• Ukuncipha komsebenzi okanye amandla
Ukuba uqaqanjelwa okwexeshana, kungcono unciphise iiseshini. Iintsuku zokuphumla zibalulekile ukunika izihlunu zakho ixesha lokuchacha kwaye uhlaziye. Ukudibanisa iinkqubo zakho kuthintela ukudinwa kwaye ugcine izinto zinika umdla.
Indima Yokuphumla
Ukuphumla kubaluleke kakhulu njengakuphi na ukuzilolonga, kuquka iPilates. Iintsuku zokuphumla ezicwangcisiweyo zithintela ukudinwa kwaye zinceda ukubuyisela ukuphucula ukusebenza. Ukuchacha okusebenzayo, imisebenzi elula efana neyoga okanye ukolula kunokukugcina ushukuma ngaphandle kokugqithisa inkqubo yakho.
Indibaniselwano yeeseshini ezinzima + ixesha lokuphumla elilungileyo livumela umzimba wakho ukuba uphile kwaye womelele. Impumelelo ezinzileyo kwiPilates ngumxube wokuhambelana nokuphumla, kungekhona umsebenzi ongaphantsi.
UQhagamshelwano loMzimba weNgqondo
Njengoko unxibelelwano lwengqondo nomzimba lusifundisa, ukuzilolonga rhoqo kweepilates kuyaluphucula eli khonkco. Ngokugxila kwiintshukumo zangabom kunye nokuphefumla kwengqondo, iipilates zibonelela ngesakhelo sokuqinisa olu xhulumaniso, ukuguqula iseshoni nganye yeepilates ibe yinto yokuzilolonga engqondweni.
6.1Ukucaca kwengqondo
Ukongeza, i-Pilates inokunceda ukulola ugxininiso lwengqondo ngokubongoza abaqeqeshi ukuba banikele ingqalelo kwiintshukumo zabo kunye nokuphefumla. Olu hlobo lokugxila lunqumla kwi-mental static kwaye luhlakulela ukucaca. Umzekelo, imithambo efana ne-roll-up ifuna ugxininiso olupheleleyo, inganiki xesha lokuba ingqondo yakho ibhadule.
Ukuphefumla okufanayo okulawulwayo kumbindi wePilates kunefuthe elifanayo lokuphumla kunye nelokuzolisa engqondweni. Ukuphefumla okunzulu, okunesingqi kuxelela inkqubo yemithambo-luvo ukuba iphumle, ibeke ukuziqhelanisa kwimeko yokucamngca. Yiloo nto eyenza ukuba iiPilates zibe namandla kakhulu ngamaxesha oxinzelelo-ukubonelela ngekhefu engqondweni njengoko usakha ukomelela ngokomzimba.
Ukucamngca rhoqo kuya kwenza umahluko kwimpilo yakho yengqondo ngokubanzi. Uninzi lwabo bathi baziva bezolile kwaye begxile emva kweeseshoni zesiqhelo. Isigqi esicothayo sePilates sikhuthaza ubukho, sikunceda ekunxibelelaneni kwakhona nomzimba wakho kunye nokuthulisa ingqondo yakho.
UkuNcitshiswa koxinzelelo
Uxinzelelo lwexesha elide lunokonakalisa impilo yakho yomzimba nengqondo. I-Pilates inikezela ngeendlela zokulwa nale mpawu ngokuthambileyo, ukunyakaza okunenjongo. Ngokomzekelo, i-spine stretch exercises inokukhupha ubunzima obuqokelelweyo ukusuka ngasemva nasemagxeni - iindawo eziqhelekileyo zokugcina uxinzelelo.
Ukuquka ukuqukuqela okupholisayo okugxile ekuqukuqeleni phakathi kokuma kunokufaka isandla ekuphumleni. Ukudibanisa iPilates kunye nokucamngca kukhulisa ukukhululeka koxinzelelo ngokudibanisa intshukumo yomzimba kunye nokuzola kwengqondo. Emva koko, eli qhinga liphindwe kabini linokuvelisa uxolo olunzulu.
Kukho ithuba lokuziqhelanisa nePilates ixesha elide linokukwenza ubengcono ukumelana noxinzelelo. Umkhwa ukhuthaza ubuntununtunu be-somatic, ikuvumela ukuba uchonge kwaye unciphise uxinzelelo njengoko luvela. Ngokuhamba kwexesha, le ngqiqo inokukhuthaza ukuphuculwa kokulawulwa kweemvakalelo kunye nokulingana kwengqondo ngokubanzi.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
Ukuqukumbela
Ngaba ukulungele ukuthatha inyathelo elilandelayo? I-Pilates yindlela enamandla yokwakha amandla, ukuphucula ukuma, kunye nokunyusa impilo yonke. Enoba uqala ngeeseshoni nje ezimbalwa ngeveki okanye ungene kucwangciso lwesiqhelo, ukungaguquguquki kuya kuzisa iziphumo ezihlala zihleli. Qala namhlanje, hlala uzinikele, kwaye uvumele iPilates iguqule umzimba wakho nengqondo.
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
Imibuzo ebuzwa qho
1. Kufuneka abaqalayo benze kangaphi iiPilates?
Ukuqala ngeeseshini ze-2-3 ze-pilates ngeveki zilungile, njengoko le shedyuli yokuzilolonga ivumela umzimba wakho ukuba ulungelelanise ngelixa ufumana amandla kunye nokuguquguquka.
2.Ndingayenza iPilates yonke imihla?
Ewe, unokulandela ishedyuli elungeleleneyo yokuzilolonga i-pilates imihla ngemihla ukuba umzimba wakho uziva ulungile. Ukutshintshana phakathi kweeseshoni ezinzima kunye nekhaphukhaphu pilates ukuphepha ukulimala kakhulu.
3.Ingaba imizuzu engama-20 yePilates yanele?
Ewe, i-20-minute pilates workout inokusebenza, ngakumbi ukuba ungumntu oqalayo okanye uneshedyuli exakekileyo. Isikhumbuzo nje - gxila kwiintshukumo zangabom, zefomu elungileyo.
4. Ngaba ndifanele ndenze i-mat okanye i-reformer Pilato rhoqo?
I-Mat Pilates inokudityaniswa kwindlela yokuba sempilweni elungeleleneyo rhoqo ngenxa yobumnene bayo, ngelixa i-Reformer Pilates, umthambo obukhali, uqhele ukwenziwa amaxesha amabini ukuya kwe-3 ngeveki.
5. Kwenzeka ntoni ukuba ndigqithise iPilates?
Ukubandakanya iintsuku zokuphumla kwishedyuli yakho efanelekileyo yokuzilolonga yePilates kubalulekile, njengoko iiPilates ezininzi zinokukhokelela ekudinweni okanye kuxinzelelo.
6.Ndingazi njani ukuba ndenza iPilates rhoqo?
Ukuba uhlala uziva ubuhlungu, udiniwe, okanye umile, unokuba uziqeqesha kakhulu kwiiseshoni zakho zepilates eziqhelekileyo. Sika umva kwaye uchache.
7.Kutheni kubalulekile ukwenza ishedyuli yam yePilates ibe yeyakho?
Ukwenza ishedyuli yakho yokuzilolonga ye-pilates yenza ukuba ilungele wena-inqanaba lokuqina kwakho, amabhongo akho, kunye neemfuno zakho zokubuyisela, ukwandisa iziphumo ze-pilates kunye nokuphepha ukudinwa.
Ixesha lokuposa: Sep-08-2025