Pilates, yintoni na kwaye yintoni iingenelo le ndlela

Pilates - ntoni na? Le yinkqubo olulandelenayo, leyo got igama sibonga ayo umdali wayo Joseph Pilates. Kutshanje, le ndlela iye othandwayo, nangona esanda kutshanje eRashiya.

"Pilates" Le nkqubo iza kuba luncedo abo bazama ukugcina wena ikwimo enkulu kukukhathalela impilo yabo. Pilates Complex kuqala wavela kwiminyaka engaphezu kwekhulu eyadlulayo, kodwa ngeli thuba iye yafakelwa izilungiso kwaye ziphuculwe. Nangona kunjalo, eli kwale nkqubo uhlala okufanayo - elawula umzimba kunye nomoya. Yonke imisebenzi yenziwa inkqubo ecwangcisiweyo ngqo, xa ukuphunyezwa yi ebandakanya onke amaqela kwezihlunu. Iiklasi phantsi "Pilates" - ntoni na? Olu qeqesho, nto leyo ebaluleke, hayi ubunzulu ukusebenza kunye nemali umthambo. Okubaluleke kakhulu kukuba umgangatho kujoliswe iinxalenye ezithile omzimba.

iinzuzo umzimba

imithambo Pilates ukuphuhlisa bhetyebhetye kunye nokushukumisa umzimba uphela. Ukongeza, likwimo ikhuselekileyo of ukuqeqeshwa kwemisipha, ngokuba umthambo kuchaphazela umzimba ngobunono ngelixa kuqinisa uqeqesho. Ukuze uphendule lo mbuzo: "System" Pilates "-? Yintoni na", kufuneka baqonde ukuba wonke intshukumo kule ndlela kuvela engqondweni, izihlunu zilawulwa yi umsebenzi ebuchotsheni.

Pilates ilungele kuba phantse wonke umntu ngaphandle kokukhetha: abasetyhini, amadoda okanye elivisayo. Kujongana nayo, ungakwazi ekhaya, kunye umqeqeshi a club qethe. Kwinqanaba elifanayo zoqeqesho Akukhathaliseki, kuba amathuba na ukwenzakala ephantsi. Le nkqubo - kakhulu ekhuselekileyo nesebenzayo amanqaku twa. Pilates kuyanconywa nkqu umthambo ngexesha lokukhulelwa kokuba luzelwe.

Pilates umhlana

Oogqirha kunye iingcali emzimbeni bayacetyiswa ukuba ukusebenzisa imithambo Pilates zokubuyiselwa kwimo yesiqhelo emva yokwenzakala, kuquka zokonzakala emqolo. Ngoko imithambo Pilates - yintoni na? Njengomgaqo, ziquka umthwalo okanye kukunaba phezu izihlunu enzulu nokuphefumla efanelekileyo. Ukuthintela iimpazamo kwi iintshukumo nokuphefumla kubaluleke kakhulu ukuqala uqeqesho kule nqubo.

Imithetho esisiseko kunye nemigaqo indlela

Kukho ezintathu iindlela zoqeqesho kwi "Pilates": imithambo kwi abaqeqeshi ezikhethekileyo, phantsi emgangathweni emgangathweni kunye nezixhobo ezizodwa. Movement kwinkqubo yoqeqesho kufuneka kade kunye egudileyo. Kubaluleke kakhulu ukuba ukuzikisa ukulawula ukusebenza kwabo izixhobo.

Uqeqesho kufuneka athathe indawo ukwimeko sikhululekile. Kufuneka ukuba Ngena kwi ukuzilolonga kanye balahle uxinezeleko. Ngoncedo izihlunu esiswini kunye isinqe kuyimfuneko ukuqinisekisa indawo efanele umzimba. intshukumo nganye kufuneka ukuhambisa ukuhlanganiswa kungena olulandelayo - oku Pilates. Yintoni na? Oku kuthetha ukuba intshukumo akayeki. Isiphelo umthambo ukuze Makuqhutyekekwe.

Iseti elula beemvavanyo kwi indlela Pilates

Inyathelo lokuqala kukuba ukufunda linegunya. Lo msebenzi ikhuthaza uqeqesho izihlunu esiswini. Kubalulekile ukukhumbula ukuba ukubamba umoya wabo ngexesha onenombolo akunakwenzeka. Ekwenzeni lo msebenzi, masithi injongo yakho - ukuba gqolo ukubeka emgangathweni, kwaye umnqonqo kakuhle ukuyisusa ukusuka emgangathweni. Akuvunyelwe ukuba alahlele umva intloko yakhe okanye ukuthambeka, kufuneka ihambelane kwalapho.

Ngoko ke, hlala phantsi emgangathweni, izandla ezibekwe phezu namathanga ebronzi, imilenze ngqo. Ngoku Goba imilenze yakho, ubeke iinyawo zakho phantsi. Qaphela ukuba abahlule emgangathweni ngexesha lo msebenzi ngeke! Emva ngqo, ngathi isithsaba sifika phezulu. Hand press kwimigongxo emva emadolweni. Kancinane obusezantsi phantsi ngomqolo, vertebra yi vertebra. Xa kufika emgangathweni, baqale yibhola ngendlela reverse. Yenza umthambo ngalinye amaxesha 5-6, ngaphandle ekhefu kunye nokuphazanyiswa.

Into elandelayo ekufuneka kakuhle kuqeqesho yi indlela Pilates - uManeki. Ukuze usebenzise lala ngomqolo, iingalo yayolulekele ecaleni umzimba, imilenze baphikele kancinane emadolweni. Unyawo icinezelwe phantsi. Ngoku phakamisa imilenze yakho, eguqa kwayo kuze kube ngamadolo zakho musa ukusondela esifubeni sakhe. Ndibambelela iinyawo nezandla ngamadolo ukucinezwelwa esifubeni sakhe. Ngelo xesha ukutsala intloko yakho emagxeni entla kwamadolo. Emva koko, phezu Tsalani, izandla zenu phantsi, yimani imilenze yakho ndibanyothule. Ukuzilolonga phinda 6-8 amaxesha, ngaphandle zokumisa kunye breaks.

inkqubo Pilates inamalunga akukho Izimo. Eyona nto ibalulekileyo - babambelele zokuphefumla eyiyo yaye akazange akwenze uqheliso lwemisebenzi ngokusebenzisa amandla.