Ungawenza kanjani ama-Pilates ekhaya? I-Pilates Ball Ihambisa Abaqalayo

Ingabe ufuna indlela ejabulisayo yokuzivocavoca?

Ingabe ikhona imishini ekhethekile ezokukhuthaza kalula futhi ikuvumele ukuthi uqhubeke nokuzivocavoca ngokujabula? 

Yebo ikhona! Ibhola le-Pilates!

Ukuzivocavoca ongakwenza ngebhola le-Pilates kokubili kuyajabulisa futhi kuyasebenza.

I-Pilates uhlobo lokuzivocavoca ongakwenza noma nini nanoma kuphi lapho ufuna. Asikho isidingo sanoma yiziphi izimo ezikhethekile ukwenza lo msebenzi. Iqukethe ukunyakaza okulula futhi okulula ukukusebenzisa kuwo wonke umuntu.

esihlokweni "izinzuzo zokwenza ama-pilates", "amathiphu wabaqalayo be-pilates" ve "Ukunyakaza okulula futhi okusebenzayo ongakwenza ngebhola le-pilates ukuze ube nokubukeka okulingana" izochazwa.

I-Pilates Ball Exercises

I-Wall Squat

Lokhu kunyakaza, okuhlose ukusebenzisa imisipha yethanga ne-hip, kuwumsebenzi omuhle ongenziwa ngisho nasekhaya.

Kwenziwa kanjani?

– Jikela emuva ubheke odongeni.

- Beka ibhola emgogodleni wakho ongezansi naphezu kodonga.

- Manje, ngenkathi ubambe ibhola ngomzimba wakho, thatha indawo ye-squat egobile, linda umzuzu owodwa noma emibili, bese ubuyela endaweni yokuma.

- Phinda inqubo efanayo izikhathi ezingu-8-10.

I-Push ephezulu

Ukuzivocavoca okujwayelekile kokuphusha kuzokwenziwa kodwa ngokusonteka. Lokhu kuzonikeza izingalo zakho nesifuba umsebenzi omuhle kakhulu.

Kwenziwa kanjani?

– Lala ubheke phansi.

- Beka amathole akho ebholeni bese wenza umsebenzi ojwayelekile wokusunduza phezulu.

- Ukuphinda lo msebenzi nsuku zonke izinsuku ezingu-8-10 kuzokwenza imisipha yakho yesisu neyengalo ibukeke kahle.

Ukuzivocavoca Kwemisipha Yengalo

Kungumsebenzi olula nowokuqala, kodwa uma kwenziwa ngokungaguquki, kuzosiza ukuqinisa imisipha yengalo exegayo nexegayo.

Kwenziwa kanjani?

– Yima ngomlenze owodwa, uthinte ibhola ngedolo lomunye umlenze.

- Bamba ibhola ngezandla zakho futhi ugcine izingalo zakho ziqondile ukuze ulethe ibhola ezingeni lamehlo.

- Manje phakamisa izandla zakho ngaphezu kwekhanda lakho bese uzehlisa.

- Phinda umsebenzi bese ushwiba izingalo zakho.

Ukuqiniswa ngeBhola

Kwenziwa kanjani?

– Gcina umhlane wakho ubhekene nebhola, amadolo agobile nezinyawo ziphansi.

- Zilinganisele ebholeni.

- Thatha izandla zakho ngemuva kwekhanda lakho bese udala indawo yophahla.

– Qhubekela phambili bese ubamba indawo lapho imizuzwana engama-20 bese ubuyela endaweni yokuqala. 

Lokhu kuvivinya kusebenza futhi imisipha yakho yesisu.

Ephasa Ibhola

Yenza lokhu okujabulisayo kwama-pilates ukuze usebenze izingalo namathole akho ngesikhathi esifanayo.

Kwenziwa kanjani?

– Lala ngomhlane ibhola ulibambe phakathi kwezandla zakho.

- Phakamisa izinyawo zakho ukuze wenze izinzwane zakho zihambisane nephansi.

- Ziphakamise ukuze ubeke ibhola phakathi kwemilenze yakho.

- Buyela endaweni edlule bese ubuyela ukuphakamisa ibhola. Dlulisa ibhola phakathi kwezandla nezinyawo izikhathi ezingu-8-10.

Ukuqoshama nokuma

Njengoba igama liphakamisa, lokhu kuvivinya umzimba kudinga ukusquat ngenkathi uphethe ibhola. Lokhu kuwukuzivocavoca okuhle kakhulu kwemisipha yethanga.

Kwenziwa kanjani?

– Yima uqonde ubambe ibhola phakathi kwamadolo akho.

- Gxumela phansi ukuze amadolo akho abe ema-engeli angakwesokudla phansi ngenkathi ucindezela ibhola.

- Hlala endaweni efanayo imizuzwana engu-30 futhi wenze inqubo efanayo izikhathi ezingaba ngu-8.

I-Pike-Up

Ukuzivocavoca kuhloswe kakhulu ukuqinisa imisipha yakho yesisu kanye nokuqinisa umgogodla wakho ophansi. 

Kwenziwa kanjani?

– Lala phansi izandla zakho zisekele umzimba wakho kanye neminwe yakho ebholeni ibheke phansi.

- Usebenzisa imilenze yakho, zama ukushelela ibhola likubhekise kuwe ngokwandisa okhalo lwakho.

- Shiya ikhanda lakho phakathi kwezingalo zakho.

- Kancane kancane ubuyele endaweni yokuqala. Phinda inqubo izikhathi ezingu-10-12.

Elula ngebhola

Ukwelula kuyadingeka njalo ukuze uzivocavoce. Ekuzivocavoca kwebhola le-Pilates, lokhu kuwumsebenzi obalulekile.

Kwenziwa kanjani?

- Ngamadolo akho aqondile, beka izingalo zakho ebholeni le-pilates eliphambi kwakho.

- Kancane kancane, gingqa ibhola ulikhiphele ngaphandle, imisipha yakho yesisu izokweluleka ngokugcwele futhi umzimba wakho ongaphezulu uzotshekiswa nge-engeli engama-degree angu-45.

- Bamba isikhundla imizuzwana engu-10 bese ubuyela endaweni yokuqala. Phinda into efanayo izikhathi eziningana.

I-High Cross Posture

Kungumnyakazo obalulekile wokwakha imisipha yesisu kanye nesisu esiyisicaba.

Kwenziwa kanjani?

– Beka imilenze yakho phezu kwebhola izandla zakho ngemuva kwekhanda lakho.

- Manje, zama ukwenza ama-cross postures.

Ukuzivocavoca kwesitayela se-Yoga

Ukugoba emaceleni ukuze uthinte ithole lakho kuyisimo esihle kakhulu se-yoga. Zama ukuhlanganisa ukuma okufanayo nebhola le-pilates ukuze uzuze kabili izinzuzo.

Kwenziwa kanjani?

– Yima eduze kwebhola lePilates.

- Gobela eceleni ukuze uthinte ibhola.

- Ngenkathi usendaweni efanayo, phakamisa omunye umlenze wakho uqondane naphansi.

- Phakamisa esinye isandla sakho ukhombe esibhakabhakeni.

- Bheka isandla sakho esiphakeme bese ubamba indawo imizuzwana eyi-10.

Amathiphu Abaqalayo be-Pilates

Ukwenza okuthile okokuqala kungase kusabise futhi kungakhululeki. Ikakhulukazi uma wenza lokhu kusethingi yeqembu.

Nakuba ama-Pilates ngokuvamile enziwa endaweni evulekile, ungase uzizwe ungakhululekile ngaphandle lapho wenza umsebenzi omusha womzimba.

Esikhathini sobuchwepheshe, kulula kakhulu ukufunda noma yini. Futhi ungakwenza konke ngokunethezeka kwekhaya lakho.

I-Pilates iyisivivinyo esihle sokuqala. Uma umusha emsebenzini womzimba noma udinga ukujima okunomphumela omncane, kungenziwa ekhaya noma neqembu.

lapha ""Amathiphu abalulekile wabaqalayo be-pilates"...

Thola umqeqeshi wePilates

Indlela engcono kakhulu yokufunda okuthile ukuthola umuntu ozokufundisa. Uma uqala into entsha, kubalulekile ukuyifunda okokuqala ngqa.

I-Pilates iyasebenza ngoba ukunyakaza kuklanyelwe ngokukhethekile ukukhulisa imiphumela ngomzamo omncane. Nokho, ukunyakaza kufanele kwenziwe ngendlela efanele.

Ungathola amakilasi ongaya kuwo. Uma ungakhululekile endaweni yezenhlalo, ungahlela ukuthi umfundisi we-pilates eze ekhaya lakho.

Yiba yingxenye yesimiso

Ukungaguquguquki kuyisihluthulelo sokuthola okuningi kunoma yikuphi ukuvivinya umzimba. Kulula ukuzivocavoca usuku, kodwa ukuyenza ibe yingxenye yempilo yakho kudinga ukuthi wenze izinguquko ezithile empilweni yakho.

Ushintsho olukhulu ongakwenza ukungeza ama-pilates ohlelweni lwakho lwansuku zonke. I-Pilates ingenziwa kalula nganoma yisiphi isikhathi, noma kuphi uma wenza isikhathi.

Vula indawo yamaPilates

Kubalulekile ukwenza indawo ye-Pilates ohlelweni lwakho, kodwa kuyadingeka futhi ukudala indawo ebonakalayo ye-Pilates ekhaya lakho. Kufanele uthole indawo ethulile endlini yakho engenazo iziphazamiso futhi esebenzisekayo.

qala kancane

Ngenxa yokuthi i-Pilates iwukuzivocavoca okunomthelela omncane akusho ukuthi kulula. Uma lo mkhuba ungawunikezi inani eliwufanele, ukusebenza kwawo kungase kwehle futhi ungase uzilimaze.

Nakuba i-Pilates kuwukuzivocavoca umzimba, futhi kuqinisa impilo yengqondo nengokomoya. Zinike isikhathi sokufunda yonke into ngendlela efanele futhi uzilolonge ngendlela efanele. 

Moisturize umzimba wakho

Amanzi okuphuza Ukugcina umzimba wakho unamanzi kubaluleke kakhulu kuyo yonke imidlalo oyenzayo, kodwa kubaluleke kakhulu kumaPilates. Amanzi agcina amalunga akho egcotshiwe futhi imisipha yakho isebenza kahle kakhulu.

Ngokuvamile, ngeke ujuluke kakhulu ngesikhathi sokusebenza kwe-Pilates. Kodwa namanje umzimba uyasebenza futhi usadinga amanzi.

Ukuphelelwa amanzi emzimbeni ngesikhathi sokuzivocavoca kungabangela isiyezi, amajaqamba emisipha kanye nesicanucanu. Umzimba wakho usebenzisa amanzi ukuze ukhiphe ubuthi futhi ama-pilates asiza ukukhipha ubuthi emzimbeni. 

Gqoka izingubo ezifanele

Kubaluleke kakhulu ukugqoka izingubo ezifanele zomkhuba ophumelelayo we-pilates. Kufanele ugqoke izingubo ezikhululekile ngokwanele ukuvumela konke ukunyakaza okudingekayo.

Enye into okufanele uyicabangele izingubo ezikulingana nawe. Uma uthanda izingubo ozigqokayo ukuze uzilolonge, uzokujabulela ukugqoka nokuyozilolonga.

Yiziphi Izinzuzo Zokwenza I-Pilates?

Yehlisa amafutha omzimba

Kungakhathaliseki ukuthi ubulili bakho, i-pilates iyindlela enhle uma umgomo wakho uwukunciphisa amafutha omzimba. Uma wenza ama-pilates njalo, amaphesenti amafutha omzimba wakho azokwehla futhi uzoba nokubukeka okuhlanzekile ngokomzimba.

Ikhuthaza ukushiswa kwekhalori

Uma wenza ama-pilates ngaphandle kokuthatha ikhefu, ukushaya kwenhliziyo yakho kuzosheshisa futhi uzoshisa inani elibalulekile lamakholori.

Uzoba nengqondo eqinile futhi ecacile

Ungabona izinzuzo eziningi zomzimba ngokwenza i-Pilates. Ngaphezu kwalokho, ukugxilisa ingqondo nengqondo eqinile kuyizinzuzo zokuqonda ze-Pilates. Umqondo ocacile futhi ogxilile ubalulekile kumsubathi ophumelele futhi ozimisele.

I-Pilates yondla ingqondo yomuntu ngokukhulisa ukusebenzisana kwengqondo nomzimba nokuqwashisa.

Ibhalansisa imisipha yomzimba

Ngaphandle kweminye imisebenzi yomzimba, i-Pilates iqinisa imisipha ezungeze amalunga. Ngokungafani nokubhukuda, ukugijima noma ukuzivocavoca okwenzayo ejimini, ama-pilates anciphisa ingozi yokulimala.

Uzoba nomzimba oguquguqukayo

Ukuzivocavoca kwe-Pilates kuhambisa umzimba kuzo zonke izinhlangothi. Ikakhulukazi, yenza umgogodla ujikeleze. Ilungele labo abahlezi noma abahlezi phambi kwekhompyutha usuku lonke.

Ithuthukisa kakhulu amakhono ebhalansi

Ama-Pilates exercises ahlukaniswa ngokwezinga lawo lobunzima. Kuzoba lula kuwe ukuthi uhlale ulinganisela njengoba kancane kancane uqhubekela kumasu athuthuke kakhulu.

I-Pilates iyindlela ephumelelayo nephumelelayo yokuzivocavoca umzimba. Ukuze uthole zonke izinzuzo ezibalwe ngenhla, ungenza izivivinyo zamasu nomfundisi noma ngokubuka amavidiyo wabo.

Yandisa amandla okuphila ocansini

I-Pilates ikulethela izinzuzo ezingenakubalwa. Enye yalezi impilo engcono yocansi. Inikeza i-orgasm engcono ngokuthuthukisa ukunyakaza kwemisipha ye-pelvic.