Pilates Ukuzivocavoca - Ukufaneleka Kulabo abangekho endaweni

"Impilo - iyona ingxenye yokuqala injabulo" D. Pilates

Pilates - uhlelo lokuvivinya umzimba ngoba emzimbeni nasemphefumulweni.

Lokhu uhlobo ukuqina yasungulwa ngu udokotela isiJalimane, athlete Jikelele Joseph Pilates. Ekuqaleni Pilates indlela elasetshenziselwa nokuvuselelwa abalimele ngesikhathi sempi, bese-ke waphenduka Hollywood abadlali.

Isici Pilates kwalo kungukuchotshozwa kwakwakhe izici entshonalanga nasempumalanga ukuqina nefilosofi. ukunakwa okuningi ikhokhelwa esisuka, ukuthuthukiswa joint eguquguqukayo, ukuhlola imisipha ejulile futhi eligcizelela ukubukeka kwangaphandle, nemisipha kuyaqina nokukhuthazela ukuqeqeshwa. Pilates uprazheniya eziyinkimbinkimbi.

Naphezu umsungulo sobala ukuzilolonga banayo emzimbeni neze umthelela esingaphansi nezinye izinhlobo ukuqeqeshwa.

Ukuzilolonga kwe-pilates - ukuqina kuyinto kulabo abathanda ukuhamba, ukuthuthukiswa kanye nezinguquko njalo. Lena ekilasini labo azithandi nime njalo umqondo wegama. Futhi kulabo ungathanda alibale isikhathi: Pilates buyasiza ekulondolozeni ngobusha. Izizathu zalokhu kuhlale kuyimfihlakalo ukuthi isayensi. Kodwa wavuma ukuthi labo njalo wahlanganyela Pilates, bheka omncane kakhulu kuneminyaka engu-yakhe. Kukholakala ukuthi imikhondo baqamekela imiphumela emihle i elula ihlanganiswe. Phela, i-yoga futhi bahlale isikhathi eside abasha.

Ngokungafani ukusebenzisa ezivamile Pilates umzimba kungukuthi eyakhelwe ezinikezwa engapheli ukunyakaza efanayo. Lapha ezinikezwa lincane. Zonke ukunyakaza zenzelwe iphakama ezingeni imisipha ebuthaka eqinile. Pilates ngomusa futhi ductile.

Pilates Ukuzivocavoca: Key

• Amazing isimiso phansi.
• Ukuqeqeshwa phansi nge imishini ekhethekile.
• Nokuqeqesha simulators ekhethekile.

Khetha amasethi umzimba wonke umuntu ofuna ukwenza pilates abaqeqeshi professional.

Imigomo Pilates:

• ukugxila ku egijima umzimba;
• eyindilinga ezijulile ukuphefumula besisu (hhayi webele olukha phezulu);
• ukugxila kulabo imisipha, okuyinto eba ukwenza umzimba;
• ikhwalithi izivivinyo;
• ukuqeqeshwa njalo.

Technique Pilates ohileleke umzimba cishe yonke imisipha ngesikhathi esifanayo. inhlanganisela Lapha kutholakala esiyingqayizivele ezikuvumela ukuba bangalibali nale-, imisipha emuva, imilenze kanye nabezindaba, ukuqeqesha umzimba wonke ngesikhathi esisodwa. Esinye sezimiso ka Pilates osnopolagayuschih - eyinkimbinkimbi. Ngenxa yalokho, umsebenzi kwandisa ithoni, ukunyakaza babe plastic.

Ukuzilolonga kwe-pilates Wabasaqalayo athambile ngokwemvelo, abantu ngaphezulu abaqeqeshiwe khona kuyinkimbinkimbi ongakhetha nokuzivocavoca.

Pilates kuyinto umsebenzi

"Isikebhe".

Hlala phansi, ukuguqa yakho, izinyawo ukubeka phansi, izinyawo kancane uhlele. Uyakuqonda ethangeni ngezandla zakhe. Cabaza lubuye yokwelula umqhele. Imilenze phakamisa ukuze iqakala kukhona parallel phansi. Khokha umoya, bese ubutha esiswini futhi kwesikhatshana ukuqoqa yomgogodla, ukuncika emuva. On umoya omusha, qondanisa emuva yakho. Phinda izikhathi eziningana.

"Cannes-kan"

Lala, encike phezu ibhodi lemisindo, le izindololwane kufanele kube ngaphansi emahlombe akho, ukuguqa yakho, izinzwane uthinte phansi kalula. Donsela esiswini, donsa umoya futhi sandise emadolweni kwesokudla. Exhaling, ngiqondiswe imilenze yakho ngendlela isiqondiso diagonal mayelana izindlu. Inhale futhi uthathe indawo yokuqala. Phinda ukunyakaza, kodwa kolunye uhlangothi. Yenza ngamunye izikhathi eziningana.

"Crosswise

  Ukuqamba Amanga emhlane wakho, ukugoba imilenze yakho futhi ukuthola kwabo ukuze emadolweni akhe angaphezu okhalweni, emaqakaleni parallel phansi, izandla zakhe donsa ikhanda. Donsela esiswini, ngokucindezela emuva zakhe ngokumelene phansi. Phakamisa ikhanda lakho, intamo kanye izindwani ehlombe kancane phezulu. Breathe. Exhale, ukuqondisa umlenze sakho sobunxele, baligcine i-engela 45 degrees kuya phansi. Khona-ke ukwandisa emzimbeni elingaphezulu ngakwesokudla ngaphandle uvumele loin. Inhale futhi uthathe indawo yokuqala, ngaphandle ukwehlisa ukudla. Izinyawo ukushintsha bese ulandela ukunyakaza ngakolunye uhlangothi. Feza izikhathi ezimbalwa zombili izinkomba.

"Pose Ngenduku"

Ungabi ngamadolo, encike phezu ibhodi lemisindo, le izindololwane kufanele kube ngaphansi amahlombe namadolo - kuvumelana okhalweni lwakho. Thatha emuva waqonda umlenze wakhe, uyifake lezwaneni. Khona-ke kuyafana nezinye emlenzeni. Umtimba udzinga ngelule line eyodwa (ukulungisa pose). Breathe. Exhaling, phakamisa okhalweni lwakho. Inhloko kufanele kwehlisa, kodwa akazange uthinte phansi. Exhale, buyela slats indlela omi ngayo.

"Mermaid"

Hlala phezu kwethanga (kwesokudla), amadolo akho insaliwe. Lean phansi ngesandla sakho sokunene, indololwane ezingeni. Beka isandla sakho sesencele lidvolo lakho lesencele, entendeni yesandla sakhe ukuvula phezulu. Inhale njengoba push off ngesandla sakho sokunene futhi siphakamise okhalweni kuze ehlombe ivuliwe ngaphezu esihlakaleni. Kulokhu, ingalo kwesokunxele ukudonsa. Inhale bese wehlise wena phansi. Phinda izikhathi eziningana bacondze etindzaweni letehlukene.

"Izungezisa izindlu"

Yima uqonde, izingalo out izinhlangothi ngesikhathi ukuphakama emahlombe, izintende phansi. Inhale, ezingena esiswini. On the exhale, baphendukela umzimba ukuze ukhalo ilungelo lokwenza ithangazi ngithule. Donsa umoya futhi ubuyele emuva. Khona-ke ujike kwesobunxele. Feza izikhathi ezimbalwa.