Iyini i-Pilates, Iyini Izinzuzo zayo?

Ngawo-1920, indoda okuthiwa uJoseph Pilates yabona indlela abantu ababenyakaza ngayo ngenkathi benza i-yoga kanye pilates Uqhamuke nochungechunge lweminyakazo ayibiza ngokuthi imisipha eyenza ukuthi izicubu zinwebe futhi zakheke.

Pilates Kuthathwa njengohlelo lokuzivocavoca oluletha imiphumela yomthelela ophezulu naphezu komthelela ophansi. kancane, ngendlela, Iqukethe uchungechunge lokunyakaza okudinga ukugxila okuningi kanye nokuphefumula okulawulwayo.

PilatesIlungele labo abasha emhlabeni wokuzivocavoca noma abasanda kuphola ekulimaleni. Ifana kakhulu ne-yoga, kodwa ukunyakaza kuyashesha kune-yoga.

Pilates kungenziwa njengokuzivocavoca ngokwakho, kodwa abantu abaningi baba nakho ngezinsuku lapho benesimiso esiqinile sokuzivocavoca. pilates kuyenzeka.

Kungani pilates Wuhlobo lokuzivocavoca olunezinzuzo zezempilo ezimangalisayo, kungakhathaliseki ukuthi wenzani. Isicelo “Izinzuzo Ze-Pilates”...

Yiziphi Izinzuzo Ze-Pilates?

Khulisa ukuguquguquka

Sigoba sigqoke amasokisi. Noma sifinyelela eshalofini elide kakhulu lokubeka phansi incwadi. Ukuvumelana nezimo, ngencazelo yayo elula, yikhono lokunyakaza. Ngakho iyingxenye ebaluleke kakhulu yokuphila kwethu.

Kodwa njengoba umzimba uguga, ulahlekelwa amandla awo okuvumelana nezimo. Ukulimala nokungawusebenzisi komzimba nakho kuyisici.

Noma yikuphi ukunyakaza kuzokusiza ukuthi uhlale uvumelana nezimo. Nokho, enye yezindlela ezilula zokuhlala uvumelana nezimo noma uthole ukuguquguquka okuthile ukwenza ama-pilatestr. Pilateskuhlanganisa ukwelula, ukumelana, ukwakha imisipha, nokuphefumula ngendlela ethuthukisa ukuguquguquka.

Yandisa amandla

ukwenza pilates, cishe uzosebenzisa inhlanganisela yemisipha namalunga ongayisebenzisi muva nje noma nhlobo. Lokhu kuzokwenza ube namandla kuwo wonke umzimba wakho kunemisipha oyisebenzisa njalo.

Pilates Ngenxa yokuthi kuwumsebenzi onomthelela omncane, amandla akho azokhula ngokunganaki izinga lokufaneleka kwakho noma izimo. 

Amandla abalulekile kuwo wonke umuntu, kodwa nakakhulu kulabo abazama ukubuyisela amandla abo ngemva kokulimala.

Uma ungathathi isikhathi ukuze ubuyise amandla akho ngemva kokulimala, maningi amathuba okuthi uphinde ulimale endaweni efanayo. I-Pilates ihambisa izingxenye ezinempilo zomzimba, ivumela indawo eyonakele ukuba ilulame.

Iqinisa imisipha ewumgogodla

Pilates Kungasiza ukuqinisa umzimba wonke, kodwa ukugxila kwayo okuyinhloko kumisipha eyinhloko.

Imisipha eyinhloko yimisipha ephakathi nendawo yomzimba. Ngakho ungacabanga nganoma yimuphi umsipha ongekho ezingalweni nasemilenzeni njengengxenye "yemisipha yakho eyinhloko".

Imisipha eyinhloko ibaluleke kakhulu kukho konke ukunyakaza okwenziwa umzimba. Iphinde inesibopho sokulinganisela nokuzinza. Olunye ucwaningo luye lwabonisa ukuthi abagijimi abanebhalansi eqinile mancane amathuba okuba balimale.

Pilates Ngokuxhuma nokusebenza umzimba wakho wonke, kuzokwenza imisipha yakho eyinhloko ibe namandla futhi iphumelele, kusize umzimba ukuba ulinganise.

Isheshisa ukujikeleza kwegazi

Ukuhamba kahle kwegazi kubaluleke kakhulu empilweni yonke. Ukungahambi kahle kwegazi, ukuba ndikindiki, ubuthakathaka, isiyezi, ukulahlekelwa izinwelekungabangela ukuqunjelwa, izinkinga zokuphefumula, nezinkinga zesikhumba.

Igazi lithwala imisoco nomoya-mpilo kuwo wonke umzimba. Izinkinga zokujikeleza kwegazi ezihlala isikhathi eside zingabangela izinkinga ezingathi sína njengokulahlekelwa inkumbulo, ukumelwa yinhliziyo, nokushaywa unhlangothi.

Enye yezinto ongayenza ukuze uthuthukise ukujikeleza kwegazi ukwenza ama-pilates. Pilates ithuthukisa ngokuzenzakalelayo ukuma njengoba ilungele kakhulu ukuqinisa imisipha ewumgogodla.

Ukuma okuhle kuqinisekisa ukujikeleza kwegazi okufanele ngezindlela eziningana ezahlukene. Ikuvumela ukuthi welule umgogodla wakho, indawo yemvelo ekuvumela ukuthi uphefumule ngokujulile. Ukuma ngokwemvelo kwehlisa umfutho wegazi kuyilapho kuthuthukisa ukugeleza kwegazi ukuya nokusuka enhliziyweni.

Kuyazuzisa amaphaphu

Ukuma nakho kubaluleke kakhulu empilweni yamaphaphu. Uma ugoba noma uhlezi ezindaweni ezingezona ezemvelo, empeleni uchoboza izitho zakho zangaphakathi futhi awuvumeli imisipha yakho ukuba ikhululeke futhi ifinyele ngokugcwele.

Esinye sezitho eziyinhloko zomzimba ezithintekayo ngokugoba yi-diaphragm. I-diaphragm yakhiwe imisipha kanye ne-tendon futhi inesibopho sokukhululeka nokufinyela ukuze kuvunyelwe umoya ukungena nokuphuma. Ukwehluleka ukwelula lo msipha kungabangela ukuphefumula kanzima.

PilatesLokhu kwelula futhi kuqinisa imisipha ewumgogodla, kuhlanganise ne-diaphragm, okuvumela ukuphefumula okujulile. Ukuphefumula okujulile nokulawulwayo pilates kuyisisekelo sokusetshenziswa kwayo.

Amaphaphu angelashwa ngendlela efanayo nezinye izitho zomzimba. Ukuma okuhle kungathuthukisa umthamo wamaphaphu namandla, kusize ukuphefumula okujulile.

Ngisho nalokhu kuhlomula, pilates kufanelekile ukwenza.

Khulisa ukugxilisa ingqondo

Pilates Kuyazuzisa nasemqondweni. Ukugxilisa ingqondo kuzuzisa ingqondo, okubuye kuzuzise umzimba.

Pilates ukusetshenziswa kwayo kudinga ukugxila okuningi ngokwakho. Ukuze wenze ukunyakaza ngokuphumelelayo, ingqondo kufanele ixhunywe nomzimba.

Ukugxilisa ingqondo kukuvumela ukuthi unyakaze ngomusa kakhudlwana, usabele ngempumelelo kakhudlwana, futhi ulinganisele.

Kwandisa ukusebenzisana

Ukusebenzisana kuyisici esibalulekile kuzo zonke izici zokuphila. Kuyisenzo esihlangene semisipha ehlukene ukuze kuzuzwe ukunyakaza okuthile nokwenza lokhu kunyakaza kahle.

Izingane zifunda lokhu kusukela zisencane, futhi njengoba zikhula, ukusebenzelana okudingekayo ekuphileni kwansuku zonke kuyakhula. Kodwa ukuxhumana kungalahleka ngenxa yezizathu ezihlukahlukene, kuhlanganise nokulimala kanye neminyaka. Iminyaka yobudala ingenye yezimbangela eziyinhloko nezivamile zokulahlekelwa ukusebenzisana.

Ukulahleka kokuxhumana kungaholela ekwehleni okwengeziwe, ukuncipha kokusebenza kwemoto, kanye nezinga lempilo elinciphile.

Ukuncipha kokusebenza kwezimoto kusho ukuthi umuntu obekade ethanda ukusebenza angase angabe esakwazi ukusebenza, lokho ngokwako kungaholela ezinkingeni eziningi zempilo.

Pilates Kuyisixazululo esiphelele kunoma yikuphi ukulahlekelwa kokuxhumana okwenzeka ngenxa yezizathu eziningi. Ukuxhumanisa endaweni ephephile, engaphansi kwengcindezi kungasiza ukwandisa ukuxhumana phakathi kwamehlo, ubuchopho nomzimba.

Ithuthukisa ibhalansi

PilatesKuwumsebenzi osuselwe ekulinganiseni. Ibhalansi inhlanganisela yokunyakaza kwemisipha, ukungena kwendlebe yangaphakathi, umsindo nokubona. Ingqondo ithola konke okokufaka kwezinzwa futhi yenza izinguquko ezidingekayo ukuze ugcine umzimba usesimweni esifanele.

Ukwenyuka kwamandla ayisisekelo, ukuguquguquka, ukugxilisa ingqondo nokuxhumana nakho kunomthelela ekulinganiseni.

Ibhalansi futhi yinto engalahleka ngokuya ngeminyaka. Pilates Ungakwazi ukwandisa noma ugcine ibhalansi yakho kungakhathaliseki ukuthi uneminyaka emingaki ngokwenza lokhu. 

kuthuthukisa ukuma

Kunezizathu eziningi zokuma kabi. Izibopho zomsebenzi ezifana nokusebenza kukhompuyutha usuku lonke noma ukushayela noma ukunyakaza okuphindaphindayo kungaba nomthelela ekumeni kabi.

Kubuye kube nezici zendlela yokuphila ezingaholela ekuhleleni kahle komgogodla, njengokunganyakazi. Konke lokhu kungabangela ukuma kwakho "okujwayelekile" kugxumeke. Kungase futhi kunciphise imisipha yakho futhi kubangele ukungahambi kahle komgogodla.

Isizathu esibuhlungu kakhulu sokuma okubi ukuthi awuqapheli isimo sakho esibi futhi awazi ukuthi ungakugcina kanjani ukuma kwakho kuqinile.

Pilates Ingasetshenziswa ekhaya, ejimini noma ngaphandle. Ejimini noma ekhaya lakho pilatesKuyasiza ukwakha amandla ayisisekelo kanye nemisipha esekela ukuqondanisa komgogodla wakho ngakho-ke ukuma kwakho.

Kulabo abasebenza edeskini usuku lonke, esihlalweni i-pilates ihamba kungenziwa.

Okudingayo nje ikhefu lemizuzu emi-5 ukuze wenze ezinye izivivinyo zokunweba umgogodla kanye nokunyakaza kwe-core toning ngenkathi uhlezi edeskini lakho.

Pilates Njengoba iguquguquka futhi akukho ukujuluka ngesikhathi sokufaka isicelo, ingenziwa kalula emsebenzini.

Isiza ukulawula ingcindezi

Cishe akunakwenzeka ukucabanga ngezwe elingenalo ukucindezeleka. Mhlawumbe ngisho nomcabango ngokwawo uyakucindezela. Ukucindezelekae kungabangelwa kokubili izici zangaphakathi nangaphandle.

Izinto zangaphandle ziwubunzima obunjengomsebenzi, izimo zomphakathi noma isiminyaminya sezimoto. Ngaphakathi, kungase kubangelwe ukucindezeleka, ukugula, noma ukucindezeleka ngokomzimba. Ukwanda kokucindezeleka isikhathi eside kungabangela izinkinga zesisu, izinkinga zengqondo nezomzwelo, nezinye izifo.

PilatesEsinye sezici ezibalulekile ekuphileni ukuphefumula nokuzazi. Ukuphefumula kukusiza ukuthi uphile okwamanje, uqaphele umzimba wakho nomphefumulo wakho.

Ukucabangela, ukugxilisa ingqondo nokuphumula kuyasiza kakhulu ekuboneni ukucindezeleka nokukuphatha ngezindlela ezinhle.

Ukugxila kakhulu ngokwengqondo kungakusiza ukuthi uvumelane nezinselele futhi ubhekane nezingcindezi ngokuphumelelayo.

Inikeza ukuzazi

Ukuzazi kungasiza ekuboneni ukucindezeleka futhi kubone ukuma okungekuhle nokunye ukungalingani, ngokomzimba nangokwengqondo. Ukubaluleka kokuzazi ukuthi kukhomba izinkinga.

Izikhathi eziningi, abantu bakushaya indiva noma bakushaya indiva lokho okubakhathazayo. Kodwa lezi zinto ezilula zingabaluleka futhi zilimaze njengethambo eliphukile.

Noma yini ekukhathazayo idinga ukuqashelwa futhi inakwe, kungakhathaliseki ukuthi ubuhlungu obuncane edolweni lakho noma umuzwa noma umcabango ongeke ukushiye wedwa.

PilatesIkusiza ukuthi ungene ngaphakathi futhi uzazi kangcono.

Ingavimbela ukulimala

Kunezinto eziningi ezingalungile ngomzimba womuntu kangangokuthi ukulimala kubonakala kucishe kuqinisekiswe.

Kubadlali, idolo, iqakala, indololwane, i-groin kanye nokulimala kwamahlombe kuvame kakhulu. Izimbangela ezivame kakhulu zokulimala ukwenza izivivinyo ngokungalungile, ukubeka ukucindezeleka okukhulu emalungeni, imisipha kanye nemisipha, ukuma okungahambi kahle, izindawo ezibuthakathaka noma ezingathuthuki kahle, kanye nesifo emzimbeni.

Pilates ingabhekana neziningi zalezi zinkinga ngamazinga ahlukahlukene. Pilates iqinisa amalunga nemisipha engasebenzi njalo. Ukuqeqesha kahle nokuqinisa amalunga nemisipha kuzowenza abe namandla.

Lesi esinye isici lapho ukuzazi kubaluleke kakhulu. PilatesKwenyusa ikhono lakho lokubona imikhawulo yakho yomzimba ukuze wehlise noma umise ukushuba kokuzivocavoca ngaphandle kokubangela ukulimala okuningi.

Ithuthukisa impilo yobuchopho

Eminyakeni yakho yama-20, ubuchopho bakho buqala ukulahlekelwa amandla abo okukhumbula izinto. Ukuzivocavoca kuhlobene kakhulu nempilo yobuchopho, kusiza ukunciphisa ingozi ye-Alzheimer's kanye nokuwohloka komqondo, futhi kungakhuphula i-IQ nekhono lokuxazulula izinkinga.

Pilates Ukuzivocavoca okufana nalokhu kunenzuzo kakhulu empilweni yobuchopho kune-cardio. Izifundo, pilatesKuye kwaboniswa ukuvikela kakhulu impilo yobuchopho, njengoba kuthuthukisa ukuzazi futhi kwandisa ukugxila.

futhi pilates ivumela umzimba ukuthi wenze imisebenzi eminingi futhi ngaleyo ndlela ufunde futhi inkumbulo isekela.

ulwa nokuqwasha

Ukuqwasha Yisimo abantu abaningi ababhekana naso. Kungabangelwa izinkinga eziningi zezempilo, okuhlanganisa ukungezwani komzimba nezinto ezithile, ubuhlungu, isifuba somoya, izinkinga zegilo, izinkinga zezinzwa, nezinkinga zokugaya ukudla. Kungase futhi kubangelwe ukudla kakhulu, ukusebenzisa i-caffeine eningi, utshwala noma i-nicotine.

Ukuqwasha kungabangela ukucindezeleka, ukukhathazeka, izinkinga esikoleni noma emsebenzini, nezinye izinkinga zempilo.

Pilates kunenzuzo empilweni jikelele kodwa futhi kuhle ngempela ukuzola nokuphumula. Pilatesisethi yokunyakaza ekuvumela ukuthi uzibambezele, usule ingqondo yakho, futhi ulungiselele ukulala ebusuku.

Izifundo, izikhathi ezimbili noma ngaphezulu ngesonto ukwenza pilates Kuboniswe ukunikeza ukulala okungcono isonto lonke.

Yandisa amandla

Ukuphefumula ukuze uvuke kungase kusebenze kangcono kunokuphuza inkomishi yekhofi. 

Ukuphefumula okugxilile kungakhuphula ukujikeleza kwegazi, okunikeza amandla. ukwandisa amandla Kukhona izivivinyo zokuphefumula ongazenza. Lezi zivivinyo zokuphefumula zingenziwa noma nini nanoma kuphi.