Kulezi zinyanga esiphila kuzo ukuvalelwa wedwa, ukuvalelwa kanye nokwehla kwamanani manje, basenzele ukuziphindisela futhi sazivocavoca ekhaya kaningi ukuzinakekela.
Manje njengoba ihlobo liza, abantu abaningi banesikhathi esithe xaxa sokuchitha nabathandekayo babo, abangane nabasebenza nabo. Ukubuyela emsebenzini kuthatha isikhathi kude nathi Futhi ukubuyela esimisweni kungaba nzima.
Kulesi sihloko sizokhuluma ngendlela yokwenza ama-pilates ekhaya ukuze uhlale uphilile ngendlela ephumelelayo, elula futhi emnandi.
Ukuvivinya umzimba kubaluleke kakhulu ukuze uhlale uphilile futhi ugweme izinkinga zempilo zesikhathi eside, uma ungenaso isikhathi sokwenza njalo iya ejimini, noma udlale i-paddle tennis noma uyobhukuda.
Kubalulekile ukuhola indlela yokuphila enempilo, hhayi nje ukufaka ukuvivinya umzimba enkambisweni yethu yansuku zonke kepha futhi nokudla okunempilo, ngaphandle kwamafutha agcwele noma ama-carbohydrate acwengekile. Inzuzo yezinsuku zethu ukuba nezinhlelo zokusebenza ezikala umsebenzi wethu, kanye namawashi lokho balinganisa impendulo yethu kwezemidlalo. Amathuluzi asisiza sibone ukuziphendukela kwemvelo kwethu.
Ngesikhathi sokuboshwa, Amavidiyo e-YouTube nemikhuba eyahlukene yokuvivinya umzimba sekube "ngomunye wemindeni." Kunokuzivocavoca okuningi esingakwenza ngaphandle kwesidingo semishini, ngomzimba wethu kuphela nangamathuluzi esinawo ekhaya.
Ukuthola ukufaneleka ekhaya kuyindaba yesimo sengqondo
Siyazi ukuthi akulula ukuthola isifiso namandla okuzivocavoca ekhaya nsuku zonke, ngoba imvamisa ivame ukusinqoba. Yini enye, ezinhlotsheni ezithile zokuzivocavoca kungcono ukuzenza zihambisana nomqeqeshi oqeqeshiwe.
Ngakolunye uhlangothi, uma singenayo enye indlela, azikho izaba. Eqinisweni, ukuba sekhaya singasebenzisa noma yisiphi isikhathi samahhala ekhaya ukwenza inqubo yokuzivocavoca umzimba.
Into ebaluleke kakhulu isimo sengqondo namandla okuzivocavoca ekhaya. Okulandelayo, sikutshela ukunyakaza okungcono kakhulu kwama-Pilates ongakwenza ekhaya.
Ifilosofi yePilates
Ingenye yezivivinyo ezithandwa kakhulu ezikhathini zamuva, kanye ne i-yoga Kungenziwa nganoma yisiphi isikhathi futhi kunezinzuzo zokunganciphisi isisindo kuphela, kepha futhi nokubumba isibalo nokwenza ngcono ukuma komzimba.
Into eyisisekelo kunazo zonke ukwazi ngama-Pilates, ikakhulukazi uma ufuna ukukwenza ekhaya. Le ndlela yadalwa nguJoseph Hubertus Pilates, futhi inhloso yawo enkulu kwakuwukuvuselela noma ukubuyisa umzimba ezifweni noma ezifweni ezithile, ngemuva kokuhlinzwa noma yiluphi uhlobo lokungenelela.
Ama-pilates ahlobene nengqondo, ukuphefumula nokuzola. Uma uthatha isinqumo sokwenza ama-Pilates ekhaya, kufanele ugcine lokhu okulandelayo engqondweni:
- Buka ukuphefumula kwakho. Kulokhu, kufanele uhogele njalo ngamakhala akho. Lapho umoya ungena emzimbeni wakho, ugcina izicubu zakho zesisu zishuba. Zama ukuhambisana nogqozi lwakho nokuphefumula kwakho kuyo yonke inqubo yokuzivocavoca.
- Ukuhlushwa. Ngesikhathi sokuhlushwa kwama-Pilates kubalulekile, kufanele uthule noma ngomculo ongemuva ngokuya ngokuzivocavoca, bese ulandela ukunyakaza ngesigqi sokuphumula.
- Izindawo zesisu nezinyongo. Yizinsika ezimbili eziyisisekelo zamaPilates, ayisikhungo samandla. Uma uziqinisa ngokwanele lezo zindawo, umzimba wakho uzolinganiswa. Ngakho-ke, kufanele unake kakhulu ukuma komzimba.
Ukuzivocavoca kushintsha ngamandla futhi njengoba uthuthuka kulo mkhuba uzokwazi ukukhuphuka izinyathelo uze uzijwayeze ezingeni eliphezulu.
Amathiphu wokwenza ama-Pilates ekhaya
- Ukwenza ama-Pilates, Kufanele usethe isikhathi futhi uzijwayeze ukuzivocavoca nsuku zonke kube sengathi uya ejimini. Zama ngaleso sikhathi, ukuthi akekho ekhaya ukugwema iziphazamiso. Vala i-TV, shiya ifoni ngaphandle komsindo bese uzinikela ekujabuleleni ukuzivocavoca umzimba.
- Uma ungakaze uzilolonge, sikweluleka ukuthi uqale ukwenza isigamu sehora kusuka ngoMsombuluko kuya kuLwesihlanu futhi wandise isikhathi sesimiso kancane kancane nangaphezulu. Khumbula ukuthi ama-Pilates enziwa kancane ngakho-ke udinga isikhathi sokukwenza ngokunethezeka.
- Ngaphambi kokuqala iseshini ngayinye, yenza ukufudumala kwemizuzu emihlanu ngaphambi kwesikhathi. Ukuma nezinyawo zakho ndawonye, phendulela okhalweni lwakho ezinhlangothini, ngenkathi ungena esiswini sakho.
- Sebenzisa umata noma icansi ukulala phansi. Okunye ukuzivocavoca kudinga izinto ezifana neFitball noma iHalf Sphere, noma kunjalo, awudingi ukuthi ziqale.
- Ukuthola umbono ongcono ungabuka amavidiyo ku-intanethi ukubona ukuthi lo msebenzi usebenza kanjani.
- Uma ungabaza dKufanele uthintane nochwepheshe ukugwema ukulimala esikhathini esizayo.
Ama-pilates avocavoca okwenzayo ekhaya
Ukuzivocavoca okulandelayo kubhekwa njengabaqalayo. Uma uqala ngokuzivocavoca nge-Pilates, kufanele unake le nqubo esiyiphakamisayo:
- Hlala emethini noma ohlangeni imilenze yakho iqonde, bese uzama ukuthinta izinyawo zakho ngezandla zakho. Bamba le pose imizuzwana engu-15, ubuyele endaweni yokuqala, bese uphinda izikhathi eziyi-10.
- Yelula imilenze yakho bese uyiphakamisela ku-90º. Qhubeka nokunyakaza okubuyela emuva kwemikhawulo engezansi, phakamisa isiqu uthinte phansi ngezinyawo. Bese ubuyela endaweni yokuqala, unake ukuma kwangemuva futhi uqaphele ukuthi ungakulimazi.
- Lala ngomhlane phansi, iqolo liqinile. Goba umlenze owodwa ukuze idolo lithinte isifuba. Omunye umlenze kufanele uqonde, kepha ungaphumuli phansi. Phakamisa ikhanda, bamba imizuzwana eyi-10 bese uphinda izikhathi eziyi-10, bese ushintshela komunye umlenze.
- Ngemuva guqa ngamadolo, beka unyawo lwangakwesobunxele phansi bese ushiya ingalo nomlenze wangakwesokudla emoyeni. Kuzofanele ubambe imizuzwana embalwa bese ubuyela ukuxhasa unyawo lwakho lokunene. Uchungechunge luqedwa ukukwenza ngemilenze yomibili, ukunyakaza okufanayo. Phinda lo msebenzi amahlandla ama-4.
- Lala ubheke phansi, phakamisa imilenze yakho, isifuba nekhanda ngasikhathi sinye. Yenza ama-reps ayi-15 ukuze uqinise imisipha yakho yangemuva, ephansi kanye ne-glute.
Njengoba ubona, ukwenza lezi zivivinyo zepilates, awudingi izakhi ezingeziwe, futhi ungakwenza ngaphandle kokushiya ikhaya, indlela ekahle yokuthola isimo ngaphandle kokubeka impilo yakho engozini ngenxa yokulimala.
Okunye ukuzivocavoca umzimba esingakwenza ngaphandle kokushiya ikhaya
Njengoba wazi, kunokuningi kokuzivocavoca esingakwenza hhayi kuphela ejimini, kodwa futhi sikwenze sisuka ekhaya futhi okunenzuzo efanayo uma wazi ukuthi ungakwenza kanjani ngokuphepha. Isibonelo, hamba uyodansa, noma udlale uma unezingane ezizokugcina unyakaza futhi ungahlali isikhathi eside kangaka.
Ngalesi sizathu, womabili ama-Pilates ne-yoga yizinketho ezinhle kakhulu ezithanda impilo yethu ngokomzimba nangokwengqondo.
Ungakhohlwa ukuthi kubaluleke kangakanani ukuzivocavoca umzimba nokugcina ukudla okunempilo, okukunikeza izakhamzimba ezibalulekile emzimbeni wakho. Ukudla okunomsoco kuzohlala kungumphelelisi ongcono kakhulu wokunakekela isibalo sakho nempilo yakho.