Pilates for Beginners

Pilates - yinto iseti olulandelenayo apho, ngokungafaniyo ukomelela zakudala, izihlunu enzulu ababandakanyekayo. Esi sakhiwo kuphuhlisa namalungu, ebanika le ukuthamba kunye ukuhamba, nokuphelisa uxinezeleko, emzimbeni nasengqondweni.

imithambo Pilates zithandwa kakhulu kulo lonke ihlabathi, ngaphezu sinokuthi ukuba le yenye yeenkqubo fitness namhlanje kakhulu. Le nkqubo impiliso iminyaka engaphezu kwekhulu. Kodwa ke, nakuba iminyaka ihloniphekile ezinjalo, le mithambo zisekhona ezifanelekileyo namhlanje.

Pilates kwabasaqalayo - yeyona ndlela iqinisekileyo aphinde ifomu, balahle umzimba. Ukongeza, nale gym, ungafumana azisusi iqolo, kakhulu ngempumelelo alwe samathambo, susa isisu Kukudandatheka.

Kodwa ngaphambi kokuba uqale ukuzibandakanya kule nkqubo, "Pilates for Beginners", kungakuhle ukuba ukuqonda iimfuno ezisisiseko ezisebenza kule set:

- ngoko kuqala kwiinto zonke, nasempahleni engqesho kufuneka bakhululeke kwaye lula, kuyo nayiphi na imeko ukuba kuyakukuqhwalelisa iintshukumo;

- kufuneka azibandakanye zihlangu;

- Musa ukudla iyure phambi nasemva kwesikolo;

- kufuneka ufunde ukwenza indlela exercises ngokufanelekileyo nangempumelelo kwabasaqalayo, yaye kuphela emva koko ukuba bangadlulela kwinqanaba lokuqala lobunzima.

Ngoku, ukuhlalutya ngqo, ukusebenzisa inkqubo ukufaneleka "Pilates for Beginners". Ngamnye kubo kufuneka kwenziwe ngomzuzu omnye namaxesha kungekho ngaphantsi kwe ezilishumi. Yenza nantoni na kuyimfuneko ngokulalisa, akukho iintshukumo ngequbuliso, yaye kwimeko ukudinwa ayeke ngoko nangoko. Xa kunokuba nzima, kodwa ke ukuba ngamakhoboka, bayayamkela, kwaye izihlunu zibe aqeqeshiwe ngakumbi. Pilates kwabasaqalayo nokomeleza ngomqolo uze ucofe, kwaye ungakwazi ukuya kwinqanaba eliphezulu.

Umele uqale ngo efudumeleyo-up:

- isikhundla lisalele, qhelisa amadolo yakho esifubeni sakho, yokukhwabusha izandla zabo. Wonke izihlunu esiswini, musa kakuhle kwaye kakhulu uphefumlela ngaphakathi kunye nokukhupha;

- engqengqe ngomqolo, iingalo kwi emagxeni, izihlunu esiswini eladlulayo, amadolo kunye yakho. Vula ukuba ekunene nasekholo, musa ukulibala malunga uphefumle kunye nokukhupha.

Kuzo zonke ezi mithambo zijolise ombane kwizihlunu esiswini, kodwa yinto kufudumele phezulu kwaye umva nezihlunu elungileyo.

Emva kokuba ngasentla amanyathelo izihlunu ezifudumeleyo-up ugqithele msebenzi elandelayo:

- isikhundla lisalele, phantsi komqamelo intloko, imilenze igotywe ngamadolo, izandla zakhe ngasemva intloko yakhe. Uphefumlela - kunye nokukhupha kakhulu siya kumisela kumzimba ongentla, ngoko uphefumlela kwakhona - ukubuyela kwindawo yokuqala.

Eyona nto iphambili kolu vavanyo kukuba esiswini kufuneka sibe nengxabano efanayo. Apha, uthabathe inxalenye kwezihlunu lomzimba eliphezulu, yaye izandla kufuneka yasenza ngokupheleleyo.

Qinisa izihlunu osesiswini kuba ngolu hlobo lulandelayo:

- isikhundla lisalele, iphedi phantsi ngeempundu, imilenze bayavuswa, amadolo zityediwe, izandla emva intloko yakhe. Zoba kwi lift esiswini kunye ethangeni, kunye uphefumle, ngoko ukubuyela yokuqala.

Kulo mzekelo, kwakhona bumuncu umsipha esiswini. Intloko nezandla kufuneka ube ukwimeko sikhululekile. Le mithambo Pilates ekhaya ukwenza lula kakhulu. Bona icacile kwaye olulula, njengoko senzelwe wabaqalayo. Xa uqala kuqala, ukuze zibonakala lula, kodwa musa ukuyilayisha wena, ingakumbi isanda. Kufuneka abe nabuganga komzimba.

Imithambo yomzimba Pilates - yindlela yokugcina mzobo kunye umzimba uphela zikwimeko entle. Ngenxa ukuzilolonga ezihambe izihlunu enzulu enjalo ukuba kunzima ukufumana emsebenzini aerobics eqhelekileyo.

Imithambo yomzimba inkqubo, ukufaneleka, "Pilates" ukhetheke ukuba ezifanelekileyo wonke, kungakhathaliseki ukuba udidi ubunzima, kwanabo avalwe umlomo zokuqeqesha ukukhulisa ubunzima. Le gym lisetyenziswa nkqu ukuze kulungiswe izigulane emva imisebenzi ezinzulu.