Uyenza njani iPilates ekhaya? Ibhola yePilates ihambisa abaQalayo

Ngaba ujonge indlela eyonwabisayo yokuzilolonga?

Ngaba kukho nasiphi na isixhobo esikhethekileyo esiya kukukhuthaza ngokulula kwaye sikugcine usenza umthambo ngolonwabo? 

Ewe ilapho! Ibhola yePilates!

Imithambo onokuyenza ngebhola yePilates yomibini inika umdla kwaye iyasebenza.

I-Pilates luhlobo lomthambo onokuwenza naphi na, nangaliphi na ixesha. Akukho miqathango ikhethekileyo ifunekayo ukwenza lo msebenzi. Iquka izijekulo ezilula nezilula ukuziphumeza kumntu wonke.

kwinqaku "izibonelelo zokwenza ii-pilates", "iingcebiso zabaqalayo be-pilates" ve "Iintshukumo ezilula nezisebenzayo onokuthi uzenze ngebhola ye-pilates ukuze ube nomfanekiso ofanelekileyo" iya kuchazwa.

I-Pilates Ball Exercises

Ukuchopha eDongeni

Le ntshukumo, ejolise ekusebenzeni ithanga lakho kunye nezihlunu ze-hip, ngumsebenzi omkhulu onokwenziwa nasekhaya.

Kwenziwa njani?

– Jikela umva wakho ngaseludongeni.

- Beka ibhola kumqolo wakho ongezantsi kunye nodonga.

- Ngoku, ngelixa ubambe ibhola ngomzimba wakho, thatha indawo ye-squat egobileyo, ubambe umzuzu okanye emibini, kwaye ubuyele kwindawo yokuma.

- Phinda inkqubo efanayo ngamaxesha angama-8-10.

Ukutyhala kuMphakamo

Umthambo oqhelekileyo wokutyhala uya kwenza, kodwa nge-twist. Oku kuya kusebenzela iingalo zakho kunye nendawo yesifuba ngokumangalisayo.

Kwenziwa njani?

– Lala ngobuso phantsi.

- Beka amathole akho ebholeni uze wenze iipushups eziqhelekileyo.

- Ukwenza lo msebenzi yonke imihla kwaye uyiphindaphinda iintsuku ezi-8-10 kuya kwenza izihlunu zakho zesisu kunye nengalo zikhangeleke kakuhle.

Ukuzilolonga kwezihlunu zengalo

Ngumsebenzi olula kwaye olunzima, kodwa ukuba lwenziwa rhoqo, lunceda ukuthomalalisa izihlunu zengalo ezixekileyo.

Kwenziwa njani?

– Yima ngomlenze omnye, ubambe ibhola ngedolo lomnye umlenze.

- Bamba ibhola ngesandla sakho kwaye ugcine iingalo zakho zithe tye ukuzisa ibhola kwinqanaba lamehlo.

- Ngoku phakamisa izandla zakho ngaphezulu kwentloko yakho uze uzithobe.

- Phinda umthambo kwaye ujiwule iingalo zakho.

Ukuqiniswa ngeBhola

Kwenziwa njani?

- Gcina umqolo wakho uphelele kwibhola, guqa ngamadolo kwaye ugcine iinyawo zakho ziphantsi.

- Zilinganisele ebholeni.

- Thatha izandla zakho emva kwentloko yakho kwaye wenze indawo yophahla.

-Yaya phambili kwaye ubambe indawo malunga nemizuzwana engama-20 kwaye ubuyele kwindawo yokuqala. 

Lo msebenzi usebenza kwakhona i-abs yakho.

Ukupasa iBhola

Yenza le pilates yokuzonwabisa ishukumise ukusebenza iingalo kunye namathole akho ngaxeshanye.

Kwenziwa njani?

– Lala ngomqolo nebhola ezandleni zakho.

- Phakamisa iinyawo zakho ukuzisa iinzwane zakho zihambelane nomgangatho.

- Ziphakamise ukuze ubeke ibhola phakathi kwemilenze yakho.

- Buyela kwindawo yangaphambili kwaye ubuyele ukuphakamisa ibhola. Phosa ibhola phakathi kwezandla neenyawo amaxesha angama-8-10.

Squat kwaye uphakame

Njengoko igama libonisa, lo msebenzi ufuna uku-squatting ngelixa ubambe ibhola. Lo ngumsebenzi ogqwesileyo kwimisipha yethanga.

Kwenziwa njani?

– Yima nkqo ubambe ibhola phakathi kwamadolo akho.

- Squat phantsi ukuze amadolo akho enze i-engile yasekunene emgangathweni ngelixa ucinezela ibhola.

- Hlala kwindawo enye imizuzwana engama-30 kwaye wenze isenzo esifanayo malunga namaxesha ayi-8.

I-Pike-Up

Umthambo ujolise ikakhulu ekuthobeni izihlunu zesisu sakho kunye nokomeleza umqolo wakho ongezantsi. 

Kwenziwa njani?

– Lala phantsi izandla zakho zixhase umzimba wakho kunye neminwe yakho kwibhola ejonge phantsi.

- Usebenzisa imilenze yakho, zama ukutyibilikisa ibhola ngakuwe ngokwandisa isinqe sakho.

- Shiya intloko yakho ezingalweni zakho.

- Kancinci kwaye ngokukhawuleza ubuyele kwindawo yokuqala. Phinda inkqubo 10-12 amaxesha.

Ukuzolula ngeBhola

Ukuzolula kusoloko kuyimfuneko ukwenza umthambo. Kumdlalo webhola wePilates, lo ngumsebenzi obalulekileyo.

Kwenziwa njani?

- Ngamadolo akho ngokuthe tye, phumla iingalo zakho kwibhola ye-pilates phambi kwakho.

- Kancinci, qengqeleka ibhola ngaphandle, i-abs yakho iya kolulwa ngokupheleleyo kwaye umzimba wakho ongaphezulu uya kugoba kwi-angle ye-45-degree.

- Bamba indawo ye-10 imizuzwana kwaye ubuyele kwindawo yokuqala. Phinda into efanayo amaxesha amaninzi.

High Cross Stance

Yintshukumo ebalulekileyo yokwakha izihlunu zesisu kunye nesisu esicaba.

Kwenziwa njani?

– Beka imilenze yakho phezu kwebhola izandla zakho emva kwentloko yakho.

- Ngoku, zama ukwenza ezinye iindlela ezinqamlezileyo.

Umthambo weSitayile seYoga

Ukwayama emacaleni ukubamba ithole lakho yindlela entle kakhulu yokuma yeyoga. Zama ukudibanisa ukuma okufanayo kunye nebhola ye-pilates ngokuphindwe kabini inzuzo.

Kwenziwa njani?

– Yima ecaleni kwebhola yePilates.

- Jikela ecaleni ukuze uchukumise ibhola.

- Ngelixa ukwindawo enye, phakamisa omnye umlenze ungqamene nomgangatho.

- Phakamisa esinye isandla sakho ukhomba esibhakabhakeni.

- Jonga isandla sakho esiphakanyisiweyo kwaye ubambe indawo ye-10 imizuzwana.

Iingcebiso kubaqalayo bePilates

Ukwenza into okokuqala kunokuba nzima kwaye ungakhululeki. Ngokukodwa xa ukwenza oku kulungiselelo lweqela.

Nangona i-Pilates idla ngokuqhutyelwa kwindawo evulekileyo, unokuziva ungakhululekile xa wenza umsebenzi omtsha womzimba.

Kwixesha letekhnoloji, kulula kakhulu ukufunda nantoni na. Kwaye unokwenza yonke into ngokukhululeka kwekhaya lakho.

I-Pilates ngumsebenzi omkhulu ukuqala ngawo. Ukuba umtsha kumsebenzi womzimba okanye ufuna umthambo onempembelelo ephantsi, unokwenziwa ekhaya okanye kwiqela.

Isicelo "Iingcebiso ezibalulekileyo kubaqalayo bepilates”...

Fumana umqeqeshi wePilates

Eyona ndlela ilungileyo yokufunda into kukufumana umntu oza kukufundisa. Xa uqala into entsha, kubalulekile ukuyifunda kanye okokuqala.

I-Pilates iyasebenza kuba iintshukumo zenzelwe ngokukodwa ukwandisa iziphumo ngomzamo omncinci. Kodwa iintshukumo kufuneka zenziwe ngokufanelekileyo.

Ungazifumana iiklasi oza kuzo. Ukuba awukhululekanga kwindawo yentlalontle, unokuqesha umqeqeshi wepilates ukuba eze ekhayeni lakho.

Yiba yinxalenye yesiqhelo

Ukungaguquguquki ngundoqo ekufumaneni okuninzi kuwo nawuphi na umthambo. Kulula ukwenza umthambo usuku, kodwa ukuyenza inxalenye yendlela yakho yokuphila kufuna ukuba wenze utshintsho oluthile ebomini bakho.

Inguqu enkulu yokwenza yongeza i-pilates kwindlela yakho yemihla ngemihla. IiPilates zinokwenziwa lula nanini na, naphi na ukuba uthatha ixesha.

Yenza indawo yePilates

Ukwenza indawo yePilates kwinkqubo yakho kubalulekile, kodwa kuyafuneka ukuba wenze indawo ebonakalayo ukuze usebenzise iipilates ekhaya. Ufanele ufumane indawo ezolileyo ekhayeni lakho engenaziphazamiso nesebenzisekayo.

qala kancinci

Kungenxa yokuba i-Pilates yinkqubo yempembelelo ephantsi ayithethi ukuba kulula. Ukuba lo mkhuba awuwunikeli ixabiso eliwufaneleyo, unokuphulukana nokusebenza kwawo okanye ude uzenzakalise.

Ngoxa i-Pilates ingumthambo womzimba, iphinda yomeleze impilo yengqondo neyomoya. Thatha ixesha lokufunda yonke into ngokufanelekileyo kwaye wenze izenzo ngokufanelekileyo. 

Wufuma umzimba wakho

Amanzi osela Kwaye ukugcina umzimba umanzi kubaluleke kakhulu kuyo yonke imidlalo oyenzayo, kodwa kubaluleke kakhulu kwiipilates. Amanzi agcina amalungu akho ethanjiswa kwaye izihlunu zakho zisebenza ngokusemandleni abo.

Ngokubanzi, awuyi kubila kakhulu ngexesha lokuziqhelanisa ne-pilates. Kodwa ke umzimba uyasebenza kwaye usafuna amanzi.

Ukuphelelwa ngamanzi emzimbeni ngexesha lokuzilolonga kunokubangela isiyezi, ukuqaqanjelwa kwezihlunu, kunye nesicaphucaphu. Umzimba wakho usebenzisa amanzi ukususa i-toxins kunye ne-pilates inceda ukukhupha umzimba. 

Nxiba iimpahla ezifanelekileyo

Kubaluleke kakhulu ukunxiba iimpahla ezifanelekileyo kwi-pilates ephumelelayo yokuziqhelanisa. Kufuneka unxibe iimpahla ezikhululekileyo ngokwaneleyo ukuvumela zonke iintshukumo eziyimfuneko.

Enye into omawuyiqwalasele sisinxibo esikufanelayo. Ukuba uthanda iimpahla ozinxibayo ekuqeqesheni, uya kunandipha ukunxiba kunye nokuya kuqeqesho.

Ziziphi iingenelo zokwenza iiPilates?

Yehlisa amanqatha omzimba

Kungakhathaliseki ukuba ubulili bakho, i-pilates yindlela efanelekileyo yokuhamba ukuba injongo yakho kukunciphisa amafutha omzimba. Ukuba wenza i-pilates rhoqo, umlinganiselo wakho wamafutha omzimba uya kuncipha kwaye uya kuba nenkangeleko efanelekileyo yomzimba.

Ikhuthaza ukutshiswa kwekhalori

Ukuba wenza i-pilates ngaphandle kwekhefu, izinga lentliziyo yakho liya kunyuka kwaye uya kutshisa inani elikhulu leekhalori.

Unengqondo eqinileyo necacileyo

Unokubona izibonelelo ezininzi zomzimba ngokwenza iPilates. Ukongezelela, ukugxininiswa kunye nengqondo eqinile yinzuzo yokuqonda kweepilates. Ingqondo ecacileyo negxininisekile ibalulekile kumdlali ophumeleleyo nozimiseleyo.

I-Pilates yondla ingqondo yomntu ngokwandisa ulungelelwaniso lomzimba kunye nokuqonda.

Ulungelelanisa izihlunu zomzimba

Ukongeza kweminye imisebenzi yomzimba, iPilates iqinisa imisipha ejikeleze amalunga. Ngokungafaniyo nemithambo oyenzayo xa uqubha, ukubaleka okanye kwindawo yokuzivocavoca, iipilates zinciphisa umngcipheko wokwenzakala.

Uya kuba nomzimba oguquguqukayo

Ukuzivocavoca kwePilates kushukumisa umzimba kuwo onke amacala. Ngokukodwa, yenza umqolo ujikeleze. Ilungele abo bahlala phantsi okanye behleli phambi kwekhompyuter imini yonke.

Ukuphucula ngokuphawulekayo izakhono zokulinganisela

Imithambo yePilates ihlelwa ngokobunzima bayo. Kuya kuba lula ukugcina ibhalansi yakho xa ngokuthe ngcembe uqhubela phambili kubuchule obuphambili.

I-Pilates yindlela esebenzayo kunye nesebenzayo yokuqeqesha umzimba. Ukufumana zonke izibonelelo ezidweliswe ngasentla, unokwenza uqheliselo lobuchule kunye nomqeqeshi okanye ngokubukela iividiyo zabo.

Yandisa amandla esondo

I-Pilates ikuzisela inzuzo eninzi. Enye yazo bubomi obungcono bokwabelana ngesondo. Inika i-orgasm engcono ngokuphucula ukuhamba kwemisipha ye-pelvic.