Pilates Exercise - Fitness Kuba abo endaweni

"Impilo - amaqela yokuqala ulonwabo" D. Pilates

Pilates - inkqubo imithambo umzimba umphefumlo.

Olu hlobo qethe yaphuhliswa ugqirha waseJamani, kumdlali Jikelele Joseph Pilates. Ekuqaleni indlela Pilates yasetyenziswa ukuze kulungiswe ababuleweyo ngexesha lemfazwe, waza ke wajika Hollywood abadlali.

Faka Pilates kwalo ambaxa izinto Koloni naseMpuma ukuqina bulumko. ingqalelo Kuninzi ihlawulwe ekusoluleni, uphuhliso bhetyebhetye joint, ukuhlola izihlunu anzongonzongo ezingekhoyo, kwemisipha luthambe nokunyamezela noqeqesho. Pilates uprazheniya complex.

Nangona ukuthamba kwabonakala ukuzilolonga banayo umzimba akukho ndlela impembelelo ngaphantsi kwezinye iintlobo zoqeqesho.

imithambo Pilates - ukufaneleka abo bamthandayo intshukumo, uphuhliso kunye notshintsho rhoqo. Oku iklasi abo musa ungathanda zenime zonke ingqiqo ilizwi. Yaye abo bangathanda ukuba alibazise ixesha: Pilates kunceda ekulondolozeni abasebatsha. Izizathu zoku ahlale mfihlakalo kwinzululwazi. Kodwa wavuma ukuba abo rhoqo wabandakanyeka Pilates, khangela omncinane kakhulu kwiminyaka yakhe. Kukholelwa ukuba imikhondo kulala phantsi imiphumo eyingenelo i twa ehlanganisiweyo. Ngapha koko, yoga kwakhona kuhlala ixesha elide abatsha.

Ngokungafaniyo ukusebenzisa eqhelekileyo Pilates imithambo hayi nakhelwe phezu milembelele olungenasiphelo iintshukumo ezifanayo. Apha koboniso ukhombisa. Zonke iintshukumo zenzelwe okuwisa ukuya kwinqanaba izihlunu buthathaka olomeleleyo. Pilates zaziwa ductile.

Pilates Exercise: Key

• Ukuzilolonga rhoqo phantsi.
• Uqeqesho phantsi kunye nezixhobo ezizodwa.
• Uqeqesho kwi simulators ezikhethekileyo.

Khetha iiseti loqheliso ukuba wonke umntu ofuna ukwenza abaqeqeshi abaziingcali Pilates.

Imibandela Pilates:

• ukugxila abayenza aphilileyo;
• Zijika ukuphefumla ngolu enzulu (hayi ibele phezulu);
• bagxininise kuloo izihlunu, leyo iphuhlise ukwenza umthambo;
• umgangatho uqheliso;
• uqeqesho rhoqo.

Technique Pilates uqhagamshelana imithambo phantse zonke izihlunu ngexesha elifanayo. Apha zifumaneka imixube ezikhethekileyo ezikuvumela ukuba nenxaxheba kulo msebenzi enye, izihlunu emqolo, imilenze kunye kumaphephandaba, ukuqeqesha umzimba uphela kwangoko. Enye imigaqo Pilates osnopolagayuschih - xaka. Ngenxa yoko, ingqesho kwandisa ithoni, iintshukumo zibe zeplastiki.

Imisebenzi Pilates kwabasaqalayo banobubele ngokwendalo, ngokuba abantu abaqeqeshwe ngakumbi kukho inzima iinketho umzimba.

Pilates kubaluleke ngokukhethekileyo

"Boat".

Hlala phantsi, agobe amadolo zenu, iinyawo ukubeka emgangathweni, iinyawo amalungiselelo kancinane. Siqonde nethanga ngezandla zakhe. Mcaba emva up Wazolulela isithsaba. Imilenze phakamisa ukuze amaqatha zezi eyayingqalene emgangathweni. Thatha umoya, uze uhlanganise esiswini kunye mzuzwana ngokusondeza umnqonqo, ndayame umva. Ngenye umoya omtsha, qinisa umva yakho. Uphinde amaxesha amaninzi.

"Cannes-kan"

Lala phantsi, Kholosa zengalo, iingalo kufuneka ibe phantsi amagxa, agobe amadolo, iinzwane ningayichukumisi emgangathweni ngokulula. Tsala isisu, basezela umoya nokwandisa emadolweni ekunene. Ukukhupha, qinisa imilenze yakho kwicala oxwesileyo ngokumalunga izindlu. Tsalani uthathe indawo yokuqala. Phinda intshukumo, kodwa kwelinye icala. Yenza amaxesha ngalinye eziliqela.

"Crosswise

  Engqengqe ngomqolo yakho, agobe imilenze yakho, amvelisele ukuze emathangeni akhe aphezu esinqeni, amaqatha eyayingqalene emgangathweni, izandla zakhe kume intloko. Tsala esiswini, ngokucinezela umva yakhe emgangathweni. Phakamisa intloko yakho, intamo kunye iincakuba negxalaba phezulu kancinci. Phefumlela. Siphefumla, ukuqondisa umlenze lakho lasekhohlo, bamgcine kwi-engile degrees 45 ukuya emgangathweni. Emva koko ukwandisa umzimba eliphezulu ukuya ekunene ngaphandle uthambisa inkciyo. Tsalani uthathe indawo yokuqala, ngaphandle yandisa ikhaba. Iinyawo zitshintsha kwaye ulandele intshukumo kwelinye icala. Ukwenza izihlandlo ezimbalwa kumacala omabini.

"Pose rod"

Musa amadolo, Kholosa zengalo, iingalo kufuneka ibe phantsi amagxa akho namadolo - ngokuhambelana esinqeni sakho. Thatha umva waqonda umlenze wakhe, ngokuyibeka toe. Emva koko ke efanayo kunye nezinye emlenzeni. Umzimba kufuneka ndisolule kumgca omnye (Trims ingozi). Phefumlela. Ukukhupha, phakamisa izinqe zenu. Intloko kufuneka kwehliswe, kodwa khange irwece phantsi. Siphefumla, ubuyele abasuke ukuma.

"Sikamamlambo"

Hlala ethangeni (ekunene), kunye amadolo akho zigobile. Kwayama emgangathweni ngesandla sakho sokunene, ingqiniba inqanaba. Beka isandla sakho sokhohlo idolo lakho lasekhohlo, entendeni yakhe uvule phezulu. Uphefumlela ngaphakathi njengoko teke off ngesandla sakho sokunene, uphose ezinqeni de emagxeni kuvuliwe ngaphezu esihlahleni. Kulo mzekelo, nengalo yasekhohlo kume. Uphefumlela ngaphakathi kwaye sehlise ngokwakho phantsi. Phinda izihlandlo eziliqela kumacala ahlukeneyo.

"Ukujikelezisa izindlu"

Yima nkqo, iingalo waphuma waya emacaleni wamagxa, kuyo amasundu phantsi. Uphefumlela ngaphakathi, ezingena isisu. Kwi siphefumla, umzimba bona isinqe ekunene kunye nomlenze cwaka. Phefumlela ngaphakathi kwakhona uze uye emva. Emva koko nisinga ekhohlo. Ukwenza a izihlandlo ezimbalwa.