Ama-pilates ama-gymnastics anesisindo somzimba wakho noma kwimishini yokuzivocavoca ekhethekile. Kuthuthukisa wonke amaqembu emisipha. Kepha akunakwenzeka ukuthi "upompe phezulu" kwemiqulu ethile emangalisayo. Kepha ukuze uqinise isisu kancane, yenza izinkalo nezinqe zinwebe, nokuma komzimba - kulungile, kulula.
Ukuqeqeshwa kubanjelwa zombili kuma-studio akhethekile, lapho kunemishini yama-Pilates, nasemakilabhini ajwayelekile okuqina. Kepha uJoseph Pilates uqobo wayengeke ajabule ngale ncazelo. Umbhali uthathe inqubo yakhe njengeyindlela yokwelapha yendawo yonke wayibiza ngegama elingajwayelekile elithi "counterology".
Umlando we-Pilates
UJoseph wazalelwa emndenini ojwayelekile. I-Wikipedia ithi ubaba wakhe ongumGreki wayenomsebenzi olula wokusebenza. Futhi umama unezingane eziyi-9 kuphela futhi akanamsebenzi. Kepha abalandeli bohlelo basabalalisa indaba ehluke kakhulu. Umama wayengudokotela we-naturopathic kanti ubaba wayeyi-gymnast. Ngakho-ke uJoseph wavele wakhulisa imikhuba yomndeni futhi wayiphelelisa ngokusungula ukuzivocavoca umzimba kwawo wonke umuntu.
Ngeshwa, umlando awukagcini amaqiniso athembekile mayelana nokwelashwa kukamama. Kodwa siyazi ukuthi ngempela uJosefa wayengumntwana ogulayo. Ngo-1883, zazingekho izinketho eziningi kakhulu eJalimane kubantu abanjengaye. Izingane ezigulayo zavele zakhulela emndenini ngangokusemandleni azo, azikho izibhedlela, izindawo zokungcebeleka nezinye izinto.
UJoseph waqala ukwenza ngcono impilo yakhe ngangokunokwenzeka - enza i-gymnastics, ehamba kakhulu. Eminyakeni engu-14, wayesevele ekhanyise inyanga njengesibonelo sama-atlase we-anatomical. Amaphilates akhetha lo msebenzi ngocingo lwenhliziyo yakhe - waba nguthisha wezokuzivocavoca umzimba. EMpini Yezwe I, wavalelwa e-Isle of Man futhi wavuselela abalimele lapho. I-Counterology, noma isayensi yokulawula umzimba wakho ngokuphefumula nangokushuba kwemisipha, yazalelwa lapho.
Ngemuva kwalokho amaPilates athuthela e-United States. Emkhunjini wahlangana nomkakhe wesikhathi esizayo, owaba yintokazi esebenzayo. Ndawonye bavula indlela yokuphila enempilo nesikole sokuzivocavoca. Futhi yize bekuwumbuzo wezwe elingemuva kwempi lapho bekungekho bantu abaningi kakhulu abacebile abafuna ukwenza imfanelo, izinto zahamba kahle. Emasikweni amahle kakhulu wokumaketha kwanamuhla, uJoseph wabhala incwadi ngaphansi kwesihloko esikhulu esithi "Ukubuyisela Ekuphileni Nge-Counterology." Wayefuna ukuthi i-gymnastics ihlotshaniswe nokulawula umzimba kanye nempilo yakhe. Kepha phakathi kwabantu igama elithi "Pilates" linamathele. Ngokuhamba kwesikhathi, umbuso kaJoseph waqala ukwakha izifundo zabafundisi, ukuthengisa ama-simulators nokuqinisekisa ongoti.
Namuhla ama-Pilates ngumqondo ohlanganisiwe ofaka ukuzivocavoca umzimba, ukuvivinya umzimba okukhethekile, nezinto ezinamandla. Ngomoya wentshisekelo yawo wonke umuntu yokwehlisa isisindo, ukuqeqeshwa kwesikhawu kwavela, kuhlanganiswa i-tai-bo kanye nama-pilates. Enye inkambiso entsha ukuxhuma imishini nokuzivocavoca umzimba. Ukuqina kwamandla kududule buthule ubuchopho bukaJoseph ohlwini lwabaphambili, kepha lokhu kuvivinya umzimba kusathandwa emakilabhini ajwayelekile okuqina.
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Izimiso eziyisisekelo zamaPilates
Izimiso zichazwe ngokungaqondile encwadini kaJoseph futhi zaqhubeka zithuthukiswa ngabafundi bakhe. Enguqulweni yakamuva yohlelo, lokhu kufaka:
- Ukuphefumula - udinga ukuvumelanisa ukucindezela kwemisipha ngokuphefumula nokuphefumula kancane uma ukuzivocavoca kwenziwa kahle.
- I-centering - kungama-Pilates lapho sikweleta khona amakhono "okuqoqa ingqikithi" kanye "nokusimamisa umgogodla". Isimo esikhulu sale gymnastics ukuthi isisu siqiniswa ngamaphesenti angama-30, ukuphambuka okungokwemvelo komgogodla kususwa ngokuhlanekezela ukhalo phambili, izinqe zishuba kancane.
- Ukugxila - ukwenza i-gymnastics, ukulalela i-audiobook bese ucabanga ngalokho ofuna ukukupheka isidlo sakusihlwa? Lokhu akuhambisani nemithetho. Kuzofanele sigxile ekunciphiseni kwemisipha hhayi kumsindo wengqondo.
- Ukulawulwa yisimiso esingavumeli ukushiya ubukhulu obuvunyelwe. Ama-pilates afaka ukusebenza endizeni ekuvumela ukuthi uxhase ukujoyina komfundi.
- Ubushelelezi - Ama-Pilates ekuqaleni ayengahambisani "nemithombo", "ama-swinging hips" nezinye izinto ezisanda kufakwa ze-aerobics, okuhloswe ngazo ukuqinisa imisipha ngokuqinile.
- Precision - yonke iminyakazo isebenza ngeqembu elithile lemisipha futhi kufanele iphelele ngokwezobuchwepheshe.
Kalula nje, ama-Pilates yi-gymnastics yalabo abangafuni "ukuhlukana" nokuqeqeshwa futhi abakwazi ukusebenzisa izinsimbi ezisindayo ukukhululeka ngokwengqondo. Akumangalisi ukuthi uhlelo lubizwe ngokuthi "ukuqina okuhlakaniphile".
© djoronimo - stock.adobe.com
Ngabe iPilates ilusizo kanjani?
Uhlelo luyahlukahluka. Izolungela kokubili intombazane eneminyaka engu-12 engakakwazi ukuzivocavoca ngezinsimbi, kepha esivele ihlushwa izinhlungu zasemhlane ngenxa yomsebenzi omningi wokuhlala etafuleni, nentokazi engaphezu kweminyaka engama-50 efuna ukuzigcina iphilile. Kukhona ukuqeqeshwa kokuvuselelwa, kulabo abaphethwe yizifo zamalunga, umgogodla, ukululama kwangemva kokubeletha.
Izimiso ze-counterology zilungile kunoma yimuphi umdlalo wokuqina nokuqina. Empeleni, babebolekwe lapho. Ukuzivocavoca nge-pilates kulula ngokwanele ukuthi wonke umuntu akwenze, kepha kusebenza yonke imisipha emikhulu.
Uhlelo aluhloselwe "ukumpompa" noma yini enkulu, lokhu kuyenza isebenze ngezindlela eziningi, ifanele ngisho nalabo abangahambelani nobuhle bokwakha umzimba nokuqina komzimba kwanamuhla.
Futhi nakanjani isusa:
- ubuhlungu emuva ngenxa yobuthakathaka be-corset yemisipha;
- ikhanda ngenxa ye-hypertonicity ye-trapezium nentamo;
- ukungalingani kwemisipha;
- ukuphazamiseka kokuma kohlobo "lwehhovisi" kanye no "umshayeli";
- ubuthakathaka bemisipha yesisu eguqukayo;
- ukuhamba okulinganiselwe emajoyini ngenxa yobuthakathaka bemisipha;
- ubuhlungu ezingalweni ngenxa ye-hypertonicity yemisipha ye-trapezius.
Ama-Pilates athengiswa njengendlela ehlukahlukene yokwandisa umzimba, indlela "yokuqinisa" imisipha nokwandisa ukusetshenziswa kwekhalori. Izifundo maqondana nokuqhathaniswa kwesilinganiso semethamo salabo abasebenza ngale ndlela nabantu abajwayelekile azange zenziwe. Kepha ososayensi baqinisekisa ukuthi phambi kwethu kunekhambi elingelona elezokwelapha ekwelapheni izinhlungu ezisezingeni eliphansi. (umthombo - https://www.ncbi.nlm.nih.gov/pubmed/26294680)
Ngabe unganciphisa isisindo ngama-Pilates?
Ama-pilates athandwa ngabaqalayo njengejimu lokwehlisa isisindo. Abafundisi bahlanganisa ukuzivocavoca kohlelo kube izixhumanisi ezinamandla ukuze abaqeqeshwayo bezwe ngokushesha ukwanda kwemali esetshenzisiwe yekhalori. Zisebenza imisipha zize zishe futhi zenze amakilasi njengama-aerobics ajwayelekile. Isibonelo, uMary Winsor wasungula amakilasi akhe onqenqemeni lwe-Ashtanga yoga, iPilates ne-aerobics. Yiqiniso, izakhiwo ezinjalo zizosiza ukwandisa ukusetshenziswa kwekhalori nokuqinisa imisipha.
Kepha ngokuphelele bonke abafundisi bathi uhlelo ludinga ukwengezwa ngokudla okunomsoco uma ufuna ukunciphisa umzimba.
Ukuvivinya umzimba izikhathi ezingama-3-4 ngesonto kanye nempilo yakho ejwayelekile "yokuhlala phansi" ingumsebenzi omncane, hhayi omaphakathi, kunoma yiluphi uhlelo lokusebenza lokubala ikhalori. Yikuphi ukudla ancoma umbhali wohlelo? Njengabo bonke abantu abajwayele ifilosofi yaseMpumalanga, wayekholelwa ukuthi into eyinhloko izingxenye ezilinganisiwe, okusanhlamvu okuphelele nemifino.
Empilweni yansuku zonke, kungcono ukwengeza ukuzivocavoca ngomthwalo olinganiselayo we-cardio. Lokhu kuzosiza ukukhulisa izindleko zakho zekhalori nakakhulu. Futhi-ke, ukudla ukuze ikhalori lansuku zonke lilinganiselwe - ukuze uthole amakhalori ambalwa ngokudla kunalokho okusebenzisayo.
Ama-pilates okwehlisa isisindo ngumkhuba weshumi leminyaka elidlule, lapho abantu abancane babesemfashini, onqenqemeni lokuqeda izibalo zamamodeli. Kulabo abafuna ukunciphisa isisindo futhi babe sesimweni esihle, sincoma:
- Qala ukuqeqeshwa ngokohlelo lwe-Pilates bese uchitha izinyanga ezi-3 ngayo, uhlangana nokudla kanye nemithwalo ye-cardio.
- Iya ejimini usebenze ngokwakheka komzimba wakho ngokulandela ukudla "okunakekelayo" izinyanga eziyi-1-2.
- Faka i-cardio nokudla futhi ukuze ushise amanoni asele.
Ngale ndlela, i-gymnastics ilungiselela umzimba ukuzivocavoca ejimini, umuntu uthola imithamo eminingi, ubungozi bokulimala nokusebenza ngokweqile kuncishisiwe.
Amathiphu Wabasaqalayo
Ngokufanelekile, kungcono ukuya emakilasini amaningi eqenjini noma estudiyo. Ungafunda izinkulungwane zezincazelo futhi ubuke amavidiyo ayisigidi, kepha awukaqondi lutho. Umfundisi uzokusiza ukuletha inqubo. Ama-pilates kufanele aqhutshwe njalo, mhlawumbe njalo ngosuku. Isikhathi sokuqeqeshwa singaba yinoma yini, into esemqoka akuyona ngokushesha ngemuva kokudla.
Ema-Pilates, ukugxila kubalulekile, hhayi ama-reps, ngakho-ke kubalulekile ukuthi abaqalayo bakhumbule ukuqeqeshwa.
Uma uhlela ukuqeqesha ekhaya ngaphandle komfundisi, le ndlela inconywa:
- Buka ividiyo kusukela ekuqaleni kuze kube sekugcineni.
- Yibuke kumugqa onezitobhi, uphinda ukuzivocavoca ngakunye.
- Kungaleso sikhathi kuphela lapho uzijwayeza khona "ngesikhathi sangempela".
Imiphumela yokuqala izofika nini? Ukunciphisa izinhlungu zomlomo wesibeletho nokungakhululeki kungalindelwa ngemuva kwamasonto ambalwa nje wokuzivocavoca umzimba. Ubuhlungu emuva buvame ukuphela ngemuva kwenyanga noma ezimbili. Izinguquko ezibonakalayo esibalweni zenzeka ezinyangeni ezingu-2-3. Kubalulekile ukugcina ukuvivinya umzimba njalo, hhayi ukushintshanisa amahora amabili okuqeqeshwa neviki lokungasebenzi.
Ama-pilates angahlanganiswa futhi kufanele ahlanganiswe nezinye izinhlobo zokuqina, lapho imiphumela izoshesha khona kuphela.
Ezweni lethu, ngasizathu simbe, imigomo yokwakhiwa kokudla okunomsoco maqondana nama-Pilates isabalele. Kunconywa ukuthi uyeke inyama ngosuku lokuqeqeshwa, ukugwema ukudla amahora ama-5 ngokulandelana - umbhangqwana ngaphambi nangemva nangehora ngqo ngesikhathi seseshini. Akukho lutho lolo hlobo okushiwo ezincwadini zabalandeli bamaPilates. Ukudla kwale fomethi akunangqondo, kungcono ukunamathela ezimisweni zakudala.
Ukuzivocavoca okuyisisekelo namasu abo
Cindezela nomongo
"Eyikhulu"
Kusuka endaweni ethambekele phansi, donsela odongeni lwangaphambili lwesisu, uphakamise intamo nengaphezulu emuva bese wenza ukushaya okungu-5 ngezandla zakho emoyeni, njengoba kukhonjisiwe kuvidiyo, uphendulela izingalo zakho emoyeni. Izinyawo zabaqalayo zingama phansi noma zivele phansi (inketho yesibili inzima kakhulu).
Ithebula phezulu
Kusukela endaweni ephakeme, udinga ukuthi uguqule amadolo akho esifubeni sakho, wenze ukugoqeka okuncane kwesikhumba ngesikhala somoya. Ukuzivocavoca kunamazinga amaningana - athuthuke kakhulu ahola womabili amadolo ngasikhathi sinye. Umhlane ongezansi kufanele ubheke phansi kuzo zonke izivivinyo. Lokhu kutholakala ngokuthola imisipha eguqukayo nokudonsa esiswini.
Ukuhlanekezela okuphambene
Kusukela endaweni ephakeme, amathambo okhalo alethwa ezimbanjeni ezingezansi ngokuncipha kwesicubu se-rectus abdominis. Ukushintshwa komlenze akuvunyelwe.
Igoqele phezulu
Lokhu kuvivinya umzimba kufana nokuhlala phansi. Kwenziwa kusuka endaweni ephakeme phansi ngezingalo nemilenze yeluliwe. Isisu siyadonswa futhi sishubile, udinga ukukhulisa kancane umzimba ongaphezulu, ngaphandle kokuphakamisa imilenze yakho, futhi ufinyelele ngezandla zakho kumasokisi akho. Ukunyakaza okubuyayo nakho kulawulwa.
Ukuzivocavoca kwemisipha yangemuva
"Isikebhe"
Isikhundla sokuqala - esiswini, ubheke phansi. Ngomphunga, izingalo nemilenze eyeluliwe iqonde kudwengulwe phansi. Lesi sikhundla sibanjwa imizuzwana embalwa sehliswe.
Zilolonge emhlane nasezinqeni
Kusukela lapho uqala khona, ulele esiswini sakho, ngokunye phakamisa izingalo nemilenze ehlukile, ngokufana "nesikebhe".
"Ukubhukuda"
Lokhu kuyinhlanganisela yesikebhe nokunyakaza kwangaphambilini. Udinga ukuya endaweni ephezulu yesikebhe, uvumelanise imisipha yangemuva bese ushintsha ngokunyusa imilenze nezingalo eziphambene. Kule nhlangano, kufanele udonse amasokisi bese uwanweba kanye neminwe yakho kolunye uhlangothi.
Imisipha yamathanga nezinqe
Swing phambili kusukela ekulaleni ngohlangothi lwakho
Thatha indawo ezinzile ohlangothini lwakho, lungisa isikhungo somzimba. Shintshela phambili bese ubuyisela umlenze kokungathathi hlangothi. Ngasikhathi sinye, umzimba awuweli emuva naphambili, ukuzinza kwenzeka ngenxa yamandla ocindezela.
Ibhuloho elikhazimulayo
Ukunyakaza kuhluke kakhulu ekuqineni komzimba. Umgomo lapha akukhona nje kuphela ukuqinisa imisipha ekhazimulayo ngangokunokwenzeka, kodwa futhi nokukhulisa i-pelvis nokuyihlisa, ukuhambisa i-vertebra ngemuva kwe-vertebra, okungukuthi, kancane kancane ukukhulisa nokubeka i-pelvis. Izinyawo zingabekwa buqamama ukusuka ezinqeni noma eduze ukuzuza ukufakwa okungaphezulu noma okuncane kwezintambo.
"Igobolondo"
Imilenze igobile emadolweni, ukusuka endaweni elele ohlangothini lwakho udinga ukuphakamisa idolo lomlenze ongaphezulu phezulu ngendlela eqondayo. Ukunyakaza kufana nokuvulwa kwamagobolondo, yingakho ithole leli gama.
Ukuthunjwa kwesinqe emuva ukusekela ezandleni nasemadolweni
Ukunyakaza kungenziwa ngebhola noma ngaphandle kwalo. Enguqulweni yesibili, idolo lomlenze osebenzayo ligobile nge-engeli elifanele. Ngenxa yokuncipha kwemisipha ekhazimulayo, isithende siyaphakanyiswa siphinde silawulwe ukwehliswa.
Okubalulekile: ukuvivinya umzimba kwenziwa ukuphindaphinda okungu-5-12 ngesitayela esilawulayo, esilawulwayo, ngokuvumelanisa nokuphefumula.
Ukungafani nokuhlukunyezwa kwama-Pilates
Kunokuphikisana okulandelayo:
- I-Gymnastics ayinconywa ukuthi yenziwe ngesikhathi sokululama ngemuva kokulimala nokusebenza, kanye nokuthi umfutho wegazi uphakeme.
- Gwema ukuqeqeshwa nganoma yisiphi isifo segciwane.
- Awukwazi ukubhekana nalabo ababhekene nezifo zokuvuvukala kwabesifazane.
Ukungafani kungokwesikhashana. Iningi lazo alidingi ukwenqatshwa ngokuphelele kokuqeqeshwa. Izinkinga zabantu abanokulimala komgogodla nezifo zenhliziyo zixazululwa ngazinye ngudokotela. Umbhali wohlelo lwe-Pilates ucabange ukuthi kuzoba lusizo ezigulini, kepha udokotela oya khona kuphela ongahlola isimo sazo ngokufanele.
Abanye abantu bakholelwa ukuthi ukuzivocavoca okunjalo akusizi ngalutho futhi kuyingozi, ikakhulukazi uma udinga ukushintsha ngokuphelele isibalo sakho. Kuyaphawuleka lapha ukuthi ukuguqulwa kwabantu abathanda ukuqina komzimba kubangelwa kakhulu yindlela abathobela ngayo indlela abadla ngayo nohlobo lwabo, hhayi ukusebenza kwabo kuphela. Vele, i-gymnastics engenazinsimbi ilahlekelwa yijimu ngokwamandla okuthuthuka emthwalweni. Kepha kubantu abaningi, isisu esicabalele, izinqe eziqinile, futhi akukho zinhlungu zomhlane zanele.
Ngabe abesifazane abakhulelwe bangasebenza?
Uma ukukhulelwa kuqhubeka ngaphandle kwezinkinga futhi kungekho ukwenqatshelwa kwe-gymnastics, uhlelo olukhethekile lukhethwa ngokuya nge-trimester. Ukuzivocavoca okunjalo kuqinisa imisipha, kulungiselele ukubeletha futhi kukuvumela ukuthi ubuyise ngokushesha isibalo sakho ngemuva kwabo.
Okubalulekile: izifundo zefomethi yeklabhu ejwayelekile azihloselwe abesifazane abakhulelwe. Kubandakanya ukunyakaza okubandakanya ingcindezi evela odongeni lwangaphakathi lwesisu kumbungu. Umthwalo wale fomethi kufanele ukhishwe.
Ngemuva kokubeletha ngaphandle kwezinkinga, ungaqala ukuqeqeshwa ngokwezinhlelo zangemva kokubeletha ngemuva kwamasonto ayi-8-12. Kungaba nokuphambuka kolunye uhlangothi noma kolunye ngesikhathi, le nkinga kufanele inqunywe udokotela.
Ngingazijwayeza ekhaya?
Ukusebenza ekhaya kuvumelekile ngokuya ngezinhlelo ze- "metwork", okungukuthi, kufomethi "yokuzivocavoca phansi". Bafunda inqubo evela kuvidiyo bese bezama ukuyiphinda ngokuphelele. Isimo sibhekwa ngokuzimela, sizama ukuqeda ubuhlungu nokungaphatheki kahle. Umsebenzi wasekhaya awusebenzi kangako kunomsebenzi weklabhu uma umuntu ekwazi ukuqapha nokulawula isimo sabo.
Umehluko omkhulu phakathi kwamaPilates neyoga
I-Yoga akuyona nje i-gymnastics yomzimba. Yebo, odokotela bayazuza ekuguquguqukeni nasekuhambeni, kepha bazibekela imigomo ehlukile. Amakilasi ama-Pilates enzelwe impilo nobuhle kuphela, akekho noyedwa ozolayisha umuntu ngefilosofi engadingekile owavele wanquma ukwehlisa ubukhulu bokhalo nezinqulu ehlobo. Ngokuthi "ukugcwalisa" ama-Pilates ngobuchwepheshe kulula, ayiqukethe izimo ezinzima zebhalansi futhi iyatholakala kuwo wonke umuntu.
