Pilates, uhlobo lokuzilolonga olunempembelelo ephantsi, ibiyeyona nto iphambili kwihlabathi lempilo kangangamashumi eminyaka. Ijolise kumandla angundoqo, ukuguquguquka, kunye nokuqonda umzimba wonke. Esinye sezixhobo eziphambili kwiPilates yibha yePilates, eyaziwa ngokuba yiCadillac okanye iTrapeze Table. Eli nqaku lijonge kwihlabathi leePilates bars, liphonononga imbali yazo, izibonelelo, iintlobo ezahlukeneyo, kunye nokuba ungazibandakanya njani kwindlela yakho yokuzilolonga ukuze ube namava anamandla nasebenzayo ePilates.
Imbali yePilates Bar
I-Pilates bar, okanye izixhobo, yaphuhliswa nguJoseph Pilates ngokwakhe. Wayekholelwa kunxibelelwano lwengqondo nomzimba kwaye wayila imithambo yakhe ukuphucula ukuma, ukuguquguquka, kunye namandla. Ibha yayiyenye yezixhobo ezininzi azenzileyo ukuncedisa kwezi mithambo, ebonelela ngenkxaso kunye nokuxhathisa ukunyusa umthambo.
Iingenelo zokusebenzisa iPilates Bar
1. Ukomelezwa kwaMandla oMmandla: Ibha yePilates ivumela uluhlu olubanzi lweentshukumo ezibandakanya imisipha engundoqo, ekhokelela kwi-midsection enamandla kwaye izinzile.
2. I-Posture ephuculweyo: Ngokugxininisa ukulungelelaniswa kunye nokuqonda umzimba, ibha yePilates inceda ukulungisa ukungalingani kwe-postural.
3. Ukunyuka kwe-Flexibility: Ukuzivocavoca kwi-bar kunokuphucula ukuguquguquka, ngokukodwa kumqolo kunye nemisipha ejikelezayo.
4. Ibhalansi eNgcono: Ibha ibonelela ngenkxaso yemithambo yokulinganisela, enokuba ngumngeni kodwa ibe luncedo kakhulu.
5. Ukunciphisa Umngcipheko Wokulimala: Ukunyakaza okulawulwayo kunye nokusetyenziswa kwebar kunokunciphisa umngcipheko wokulimala xa kuthelekiswa nezinye iindlela zokuzilolonga.
6. I-Versatility: Ibha ye-Pilates ingasetyenziselwa iintlobo ezahlukeneyo zokuzilolonga, okwenza kube yinto eguquguqukayo yesixhobo sokusebenza komzimba ogcweleyo.
Iindidi zePilates Bars
1. I-Cadillac: Eyaziwa nangokuthi i-Trapeze Table, esi sisixhobo esikhulu esibandakanya i-trapeze bar, iqonga, kunye nemithombo eyahlukeneyo yokumelana.
2. Usihlalo weWunda: Isixhobo esincinci esijolise kumzimba ophezulu kunye nombindi, kunye ne-bar yokuchasana okongeziweyo.
3. I-Ladder Barel: I-barrel yeplanga egobileyo enokuthi isetyenziswe kwiindidi ezahlukeneyo zokuzivocavoca kunye nokomeleza, rhoqo ngoncedo lwebha.
4. Umhlaziyi: Nangona engengowomgoqo ngokwawo, uMhlaziyi udla ngokuquka umvalo wokutyhala nokutsala iintshukumo, ukudibanisa amandla kunye ne-cardio.
Uyisebenzisa njani iPilates Bar?
1. Ukufudumala: Qalisa ngeentshukumo ezithambileyo ukufudumala izihlunu kwaye ulungiselele umzimba umthambo.
2. ImiSebenzi engundoqo: Sebenzisa ibha yokuxhasa ngexesha lokuzivocavoca okubandakanya izihlunu zesisu kunye nomqolo.
3. Ukomelezwa koMzimba oPhezulu: Uninzi lwe-Pilates bar exercises lujolise kwiingalo, amagxa kunye nesifuba, ukuphucula amandla omzimba ophezulu.
4. Ukolula: Ibha ingasetyenziselwa ukujula ukujula, ukubonelela ngoluhlu olukhulu lokunyakaza kunye nokuguquguquka.
5. Ukulinganisela kunye nokuzinza: Ukuzivocavoca okudinga ukulinganisela kunokwenziwa ngoncedo lwebhar ukuqinisekisa ukhuseleko kunye nefom efanelekileyo.
6. Ukupholisa phantsi: Gqibezela iseshoni kunye neentshukumo ezicothayo, ezilawulwa ngakumbi ukuzisa ngokuthe ngcembe ukubetha kwentliziyo phantsi.
Ukuqukumbela
Ibha yePilates sisixhobo esiguquguqukayo nesisebenzayo sokuphucula uqheliselo lwakho lwePilates. Nokuba ungumntu oqalayo okanye ingcali enamava, ukubandakanya ibha kuqeqesho lwakho kunokukhokelela kumandla aphuculweyo, ukuguquguquka, kunye nokomelela okupheleleyo. Khumbula ukubeka phambili ukhuseleko kunye nefomu efanelekileyo ukuze ufumane okuninzi kumava akho ePilates.
Ixesha lokuposa: Jul-09-2024