Ibha yePilates, ekwabizwa ngokuba yi-pilates stick okanye i-pilates resistance band, sisixhobo sokuzilolonga esisebenza ngeendlela ezininzi esenzelwe ukomeleza uqheliselo lwakho lwePilates. Inika ukuchasana, ukuzinza, kunye nenkxaso kwiintlobo ezininzi zokuzivocavoca, okwenza kube lula ukuphuhliswa kwamandla angundoqo, ukuguquguquka okuphuculweyo, kunye nokulawula umzimba wonke. Kweli nqaku, siza kugocagoca kwihlabathi lePilates bar kwaye siphonononge izibonelelo zalo, ubuchule, kunye neengcebiso zokwandisa indlela yakho yokuzilolonga.
Yintoni iPilates Bar?
Ibha yePilates sisixhobo sokuzilolonga esikhaphukhaphu, esiphathwayo esibandakanya ibha ende enamabhendi ancanyathiselweyo okumelana. Ibha idla ngokwenziwa ngentsimbi okanye iplastiki eyomeleleyo, ngelixa iibhendi ezixhathisayo zi-elastic kwaye zinokuhluka kumanqanaba okumelana. Ubude kunye nokuguquguquka kweebhendi kunokuhlengahlengiswa ukuze kuhambelane neemfuno ezahlukeneyo zokuzivocavoca kunye nobuchule bomntu ngamnye.
Iinzuzo zePilates Bar
1. Ukomelezwa okungundoqo: Ingqwalasela ephambili yePilates yintsebenziswano engundoqo, kwaye i-bar ye-Pilates inika ukuchasana okunyukayo ekujoliseni izihlunu ezinzulu zesisu, i-obliques, kunye nemisipha yangemva, ngokufanelekileyo ukuqinisa undoqo. Oku kukhokelela ekuphuculeni ukuma, ukuzinza, kunye nokulungelelaniswa komgogodla.
2. Ukuphuculwa kwe-Flexibility: Ukuguquguquka kweebhendi zokuchasana kuvumela uluhlu olubanzi lokunyakaza, kunceda ukuphucula ukuguquguquka ngokubanzi kumalungu kunye nezihlunu. I-Pilates bar yenza umthambo wokwandisa kwaye uhlanganise izihlunu, okukhokelela ekukhuleni kokuguquguquka kunye nokunciphisa ukuqina kwemisipha.
3. Ukunyamezela kwe-Muscular: Ukusebenzisa iibhendi zokumelana ne-Pilates bar yongeza ukuchasana nokuzivocavoca, okucela umngeni kwimisipha kunye nokukhuthaza ukunyamezela okukhulu kwemisipha. Ukuziqhelanisa rhoqo kunye ne-Pilates bar kunokubangela ukuphuculwa kokuqina kunye nokukwazi ukugcina umthambo ixesha elide.
4. Ukulawulwa koMzimba ophuculweyo kunye noLungelelaniso: Ukusebenza kunye ne-Pilates bar kunceda ukuphuhlisa ulwazi lomzimba kunye nokulawula ngokugxininisa ukulungelelaniswa okufanelekileyo, ukunyakaza kwamanzi kunye nokudibanisa kwengqondo-yemisipha. Oku kukhokelela ekuphuculeni ulungelelwaniso kunye nokwanda kokukwazi ukwenza imisebenzi yemihla ngemihla ngokulula nangobabalo.
Iindlela zokusebenzisa iPilates Bar:
1. ImiSebenzi yokuQinisekisa okuPhambili: Hlanganisa imithambo efana nokuma, i-roll-downs, i-standing roll-downs, kunye ne-crunches yokuguqa ukuze ijolise ngokukodwa kwiimisipha eziphambili kunye nokuphuhlisa amandla kunye nokuzinza.
2. Ukomelezwa koMzimba oPhezulu: Ukuzivocavoca okufana ne-bicep curls, i-tricep presses, kunye nokunyuswa kwamagxa kungenziwa ngokusebenzisa i-Pilates bar, ukubandakanya imisipha yomzimba ephezulu ukwenzela ukunyuka kwethoni kunye namandla.
3. I-Lower Body Conditioning: Ibha ye-Pilates ingasetyenziselwa ukuzivocavoca okufana ne-squats, imiphunga, kunye noxinzelelo lomlenze ukujolisa imisipha yomzimba ephantsi, kuquka i-glutes, i-quadriceps, kunye ne-hamstrings, ukuphucula amandla kunye nokuguquguquka.
4. UkuSebenza koMzimba Wonke: Sebenzisa ibha ye-Pilates yokuzivocavoca umzimba ogcweleyo, udibanisa umthambo obandakanya amaqela amaninzi emisipha ngaxeshanye. Imizekelo ibandakanya ukuguquguquka kweplanga, imiqolo emileyo, kunye nokuguqa ngamadolo.
Iingcebiso kunye neziKhokelo zoKhuseleko:
1. Qala ngefom efanelekileyo kunye nokulungelelaniswa, ugxininise ekubandakanyekeni kwingundoqo kunye nokugcina umqolo ongathathi hlangothi kuwo wonke umsebenzi ngamnye.
2. Khetha inqanaba lokuxhathisa elicela umngeni kuwe ngaphandle kokuthomalalisa ifomu okanye ukubangela ubunzima. Yandisa kancinane ukuxhathisa njengoko amandla akho kunye nokomelela kwakho kuphucuka.
3. Nika ingqalelo ekuphefumleni kwakho ngexesha lokuzilolonga. Ziqhelise ukuphefumla okunzulu, okulawulwayo ukomeleza ukuphumla, ukugxila, kunye nokubandakanyeka okufanelekileyo kwezihlunu.
4. Ukuba unokulimala kwangaphambili okanye iimeko zonyango, qhagamshelana nomqeqeshi oqeqeshiweyo wePilates okanye uchwepheshe wezempilo ngaphambi kokuba udibanise ibha yePilates kwindlela yakho.
Isiphelo:
Ibha yePilates inikezela ngesixhobo esisebenzayo nesifikelelekayo sokuphucula amandla angundoqo, ukuguquguquka, ukulawula umzimba, kunye nokufaneleka ngokupheleleyo. Ngokubandakanya olu ncedo lusebenza ngeendlela ezininzi kwi-Pilates yakho yokuziqhelanisa, unokuvula izibonelelo zokubandakanyeka kwemisipha ekujoliswe kuyo, ukuguquguquka okuphuculweyo, kunye nokuphucula ukulungelelaniswa komzimba. Yamkela amandla ebha yePilates, kwaye uzise amava akho ePilates kwiindawo eziphakamileyo zamandla, ibhalansi, kunye namandla.
Ixesha lokuposa: Jan-31-2024