Njengendlela yezemidlalo eyavela eYurophu, iPilates iye yaba ngumdlalo wehlabathi kubo bonke abantu emva kwenkulungwane yophuhliso. I-Pilates idibanisa i-yoga, ukuzolula, kunye neendlela ezahlukeneyo zokuzilolonga zaseTshayina kunye neNtshona.Ngokukhuthaza imisipha enzulu yomzimba womntu, kwaye ngexesha elifanayo ukuvuselela ukuvuselelwa okuqhubekayo kwe-metabolism, abadlali banokufumana imilo kunye nokulahlekelwa kwesisindo ngePilates.Umphumo unokukhuthaza impilo yomzimba womntu ukusuka ngaphakathi ukuya ngaphandle.
Ngeli nqaku, uya kufunda olu lwazi lulandelayo:
1. Iingenelo zePilates
2. Izilumkiso kuPilates
1. Ziziphi iingenelo zikaPilato?
1. Phucula ingqondo
Ukongeza kwimidlalo, olona ncedo lunzulu kwiintliziyo zabantu kukunceda abaqeqeshi baphucule ingqondo yabo.I-Pilates igxininisa ukuba abaqeqeshi bagxininise kwizenzo zabo ngexesha lokuzivocavoca.Ngoqeqesho lwePilates, umqeqeshi unokubona umoya wakhe kunye nokuphefumla.Esi simo sokungazingci sinokunceda umqeqeshi agxile kuphela kuqeqesho ngokwalo.
2. Funda ukulawula
Zonke izenzo zePilates zinentsingiselo ethile, kwaye eyona nto iphambili kukunceda umqeqeshi afunde ukulawula izihlunu zamalungu ahlukeneyo omzimba wakhe ngesenzo ngokwaso.Ngoko ke, kwinkqubo yokuqeqeshwa kweentshukumo zePilates, umqeqeshi kufuneka agxininise kwiintshukumo zabo zoqeqesho, ezingancedi kuphela umqeqeshi ukulawula imisipha yomzimba, kodwa unceda umqeqeshi ukuba afunde ukulawula isimo sengqondo.
3. Ukukhuthaza i-basal metabolism
Enyanisweni, injongo esisiseko yokungabi nzulu kunye nokuzivocavoca kukukhuthaza ukuhlaziywa kwemetabolism yomzimba, kwaye i-Pilates iyafana.Unceda isantya semetabolism ukuba siqhubeke nokukhawuleza ngemithambo eyahlukeneyo ye-anaerobic, ngaloo ndlela ikhuthaza ukwehla kobunzima.
4. Ukwandisa ukuguquguquka komzimba
Iintshukumo zomthambo wePilates zifana ngakumbi nezo zeyoga.Azikho iindlela zokuzilolonga ezidla amandla amakhulu kumzimba, kwaye umzimba awuyi konakala ngokungeyomfuneko ngexesha loqeqesho.Umthambo wePilates umalunga nokunceda umqeqeshi ukuba afumane ukuguquguquka ngokomzimba ngokusebenzisa izijekulo ezithandekayo, ngelixa uvumela amalungu kunye nemigqa yamalungu ahlukeneyo omzimba ukuba yolulwe.
Njengomdlalo wesizwe, umthambo wePilates ufana nendlela yokuziqhelanisa noqeqesho lomzimba nengqondo.Kwinkqubo yokuqhagamshelana neePilates, umqeqeshi akakwazi ukufumana kuphela ukuhlanjwa komphefumlo, kodwa afumane umzimba ogqibeleleyo kunye nomzimba.Umzimba osempilweni.
2. Imiba efuna ingqalelo kumsebenzi wePilates
Nangona i-Pilates yokuzivocavoca ayiyi kuthintelwa yindawo kunye nexesha, kwaye akukho ndlela yokuzivocavoca enzima kakhulu, kuyimfuneko ukunikela ingqalelo kwinkqubo yoqeqesho lwePilates, ngaphandle koko kuya kubangela ukulimala kwemisipha ngokulula ukuba awuqapheli.
1. Nxiba kancinci xa uqeqeshwa
Ngexesha loqeqesho lwePilates, kufuneka unxibe iimpahla ezilula ukwenza umzimba wakho uhambe ngokulula.
2. Gcina izinga lokuphefumla
Kwinkqubo yoqeqesho lwePilates, isantya kunye nobunzulu bokuphefumula kufuneka kulungelelaniswe kunye nokunyakaza, kwaye isantya sokuphefumula akufanele sikhawuleze okanye sicothe kakhulu.Ngoku le nto kufuneka ikhutshwe ekuqaleni kwesenzo kwaye iphefumle xa uphumle, kuba le ndlela yokuphefumla inokunceda ukukhulula uxinzelelo olubangelwa ngamandla amaninzi emisipha.
3. Uqeqesho lokuzila ukutya
Ukuzivocavoca kwePilates kuxhomekeke ngakumbi kumandla emisipha yesisu.Ukuba utya ngokufanelekileyo ngaphambi kokuba wenze umthambo, oku kuya kubangela ukuba isisu sigabhe ngenxa yokugcinwa kweentsalela zokutya ngexesha lokuzilolonga, kwaye kuya kubangela ukuba izihlunu zesisu zigabhe.Amandla agqithisileyo enza ukuba isisu sibonakale sisihla.
4. Isenzo esicothayo
Xa usenza i-Pilates exercises, umqeqeshi kufuneka anciphise yonke intshukumo yePilates kangangoko kunokwenzeka.Ukuzivocavoca kwe-Slow Pilates kunokunceda umzimba usebenzise ixesha elide ukulawula amandla emisipha, kwaye kule nkqubo Amandla amaninzi aya kusetyenziswa.
Ewe kunjalo, umthambo wePilates yindlela kuphela yokuzilolonga kwaye ayilulo unyango lomzimba oluneziphumo zomlingo.Ukuze ufezekise uphuhliso olubanzi ukusuka ngaphakathi ukuya ngaphandle ngokusebenzisa ukuqeqeshwa kwePilates, umqeqeshi kufuneka abe nomonde owaneleyo kwaye abe nexesha elide kuphela.Ukunyamezela kuya kuzuza iziphumo ezingalindelekanga.
Njengomqali wezemidlalo ofuna ukuba nophuhliso olutsha ukusuka ngaphakathi ukuya ngaphandle, i-Pilates ingaba yinto efanelekileyo yokukhetha.Awudingi ukuhamba kwindawo yokuzivocavoca, kodwa ungayenza ekhaya.Kakade ke, iPilates nayo ifuna ukuhoywa.Indlela engalunganga yokuzilolonga iya kuzisa ukwenzakala kubadlali.
Ixesha lokuposa: Nov-08-2021