Ibhola yePilates, ekwaziwa ngokuba yi'fitball', igqibelele ukwenza imithambo engapheliyo. Kodwa kule meko, siza kugxila ekusebenzeni isisu ehlala ingomnye wemimandla esixhalabisa kakhulu. Ukuba unebhola yePilates ekhaya, yihla uye emsebenzini kuba uya kuyithanda into esikuxelela yona.
Ukuthotywa komzimba akufuneki kube nzima kakhulu ukuba sinamandla amancinci kunye nebhola yePilates. Kuba siya kufumana yenza umthambo ngamnye ngaphandle kwefuthe elingako ngenxa yomzimba wethu. Into ekufuneka sihlale siyijonge ukuthintela izigulo okanye ukwenzakala okunokwenzeka. Masiqalise!
Iron kwibhola yePilates
Akuthandabuzeki Iiplanga zezinye zeendlela zokuzilolonga ezihlala zikho kwindlela yethu yoqeqesho. Yingakho unokwenza zombini phantsi kunye noncedo lwebhola yePilates. Kulula kakhulu kwaye kufuneka uncike kuyo ngeengalo zakho, uvumele umzimba wakho ubuyele umva kodwa ungayichukumisi ibhola. Ngoko ke, amandla aya kuvela ngokuthe ngqo kwi-core, esiya kufuneka sityhale ukuze sikwazi ukusebenza kwaye singazithwali kakhulu kwiingalo. Umthambo ofana nalo uphucula ukuma kunye nokulinganisela kwaye unciphisa umngcipheko wokwenzakala.
Izisu Classic ukusebenza isisu
Xa kuziwa ekusebenzeni isisu, asiyi kufuneka senze i-sit-ups kuphela, kodwa ziyingxenye yoqeqesho olulungileyo. Ngoko ke, kule meko siya kubenza ngoncedo lwebhola yePilates. Unikezwe ukuba siya kulala sijonge phezulu, sixhase indawo ephezulu yomzimba kunye neenyawo ezincamathele kakuhle emhlabeni, ekhupha i-engile ye-90º ngemilenze. Ngoku okuseleyo kukubeka izandla entanyeni ukusithintela ekubeni siyitsale. Sibandakanya kancinci ukwenza umthambo ukusuka kumbindi kwaye hayi ukusuka entanyeni njengoko besitshilo. Emva koko sibuyela umva ukuya kungqiyama ngebhola.
Omnye umthambo wesisu kunye nomlenze
Kule meko siya kujongana phantsi, kunye neentende ze izandla ezibekwe phantsi kunye neengalo zolule. Siya kubamba ibhola ngeenyawo zethu kunye nenxalenye yendawo yomlenze. Kuba into ekuya kufuneka siyenze kukuyolula imilenze yethu ngasemva (ikunye nebhola) ukuze siyichole kwakhona, siyiqhubele phambili ibhola. Yindlela yokuqengqa ibhola kunye nokwelula kunye nokunciphisa imilenze. Isisu sakho esingaphantsi siya kukubulela.
Ibhulorho phezu kwamagxa
Enye yezona zinto ziqhelekileyo zokuzivocavoca kwiPilates yibhulorho yamagxa. Ewe, siyakuyenza kodwa sixhasa iinyawo zethu ebholeni kwaye ngenxa yoko, kuya kufuneka gcina ibhalansi elungileyo ukuze ukwazi ukuphakamisa umzimba, i-vertebra nge-vertebra. Siya kuphakamisa i-hips, ngelixa sihlala sixhaswa kwi-scapulae. Iingalo nazo ziya kuncanyathiselwa phantsi. Khumbula ukugcina indawo engundoqo isebenza, eyona nto sifuna ukusebenza kuyo ngamaxesha onke kwaye ungalibali ukuphefumla kwakho ukulungelelanisa umthambo kakuhle.
Phuma ngebhola efanelekile
Kubonakala ngathi isitayela seplanga, ewe, kodwa ikuvumela ukuba usebenze indawo yesisu kunye namandla. Uguqa phambi kwe-'fitball' kwaye ubeke iingalo zakho kuyo. Emva koko uzama ukumenza ukuba aqhubele phambili kwaye umzimba wakho umlandele ade ahlale kwindawo ethe tye. Kwakhona siyakukhumbuza ukuba kubaluleke kakhulu ukuhlala ugcine indawo engundoqo isebenza kwaye ungalayishi iingalo zakho ngokugqithisileyo. Kuhlala kungcono ukuqala encinci de uzive unamandla esiswini.