Eminyakeni yamuva, i pilates Izithole njengesiyalo esihamba phambili salabo abafuna ukuhamba kangcono, okunomthelela omncane, kanye nemiphumela eqinile ngesikhathi esifushane. Odokotela abaningi ngokwengeziwe bayajoyina ISpain neYurophu Baphendukela ezimisweni zabo zakudala ukuze bathole ukulawula, amandla, nokuhamba ngaphandle kwesidingo semishini eyinkimbinkimbi.
Ngaphandle kwamathrendi, ingxoxo igxile kulokho okuhlinzekwa yile ndlela: ukuqinisa umgogodla ojulileUkulinganisela nokuma okuthuthukisiwe, ukuphathwa kwengcindezi kanye nendlela ebanzi evumelana nobudala nezimo ezihlukahlukene. Ngezansi, sibuyekeza ubufakazi, a isimiso esifushane sasekhaya kanye nezinye izindawo ezivelele zokuzilolonga.
Izinzuzo ezibalulekile nokuthi ubani osiza kakhulu
I-Pilates iqale ngokugxila ekuvuseleleni futhi iyaqhubeka nokubonisa usizo lomtholampilo namuhla: ngokubeka phambili ukuzinza kwesiqu nokuphefumulaIsiza ukusekela amalunga futhi ihambe ngokulawula okukhulu. Izibuyekezo zakamuva zibonisa ukuthi ukuzijwayeza njalo kunciphisa ingozi yokuwa ngokuthuthukisa ibhalansi namandla okusebenza, ikakhulukazi kubantu abadala.
Esinye isici esihlukanisayo umphumela wawo ku- isinqeAbesifazane abaningi abakwi-perimenopause kanye ne-menopause bathola le ndlela isiza ekuqiniseni imisipha ejulile, enomthelela omuhle ukungakwazi ukuzithiba, ukuzinza kwe-lumbopelvic kanye nokumaUmgomo uwukuqhubekela phambili ileveli ngezinga, ukubeka phambili ukunemba ngaphezu kobuningi.
Ngokombono wengqondo, inhlanganisela yokuphefumula kwengqondo nokunyakaza okuhloswe kunomthelela ukunciphisa ukucindezeleka nokukhathazekaLe ndlela "yangaphakathi" iphinde ikhuthaze ukuqwashisa komzimba nokulawula ukunyakaza, into ebalulekile kubo bobabili abasubathi nakubantu ababuyela ekuziqeqesheni ngemva kwekhefu.
Ngokuqondene nemishini, imishini ayibalulekile: nge umata Futhi, uma uthanda, usebenzisa amabhendi okumelana noma ama-dumbbell alula, kungenzeka ukuthi uthuthuke ngokuphepha. Isihluthulelo, abafundisi okukhulunywe nabo bayagcizelela, yi inqubo ephucuziwe, ukuqondanisa nokulawula isigqi.
Indlela emfushane yasekhaya (imizuzu eyi-15-20, azikho izinkinga)
Lo msebenzi uhlanganisa ukunyakaza komhlaba kanye nokwenza kusebenze okubalulekile okukhethekile. Ungakwena lokhu. Izikhathi ezingama-3-4 ngesontoUkulungisa izimpinda zibe sezingeni lakho. Uma usaqala, sebenza ngesisindo somzimba wakho nje; uma usuvele unesisekelo, engeza ama-dumbbell alula ukuze ukhuthazeke okwengeziwe.
- Squat nge-bicep curlZehlise ungene ku-squat ekhululekile futhi njengoba usukuma, gobisa izindololwane zakho, ulethe isisindo emahlombe akho. 3 amasethi okuphindaphinda okungu-10-15.
- imibuthano yengaloNgezingalo ezisesimweni sika-T ekuphakameni kwehlombe, yenza imibuthano elawulwayo (imizuzwana engu-15-30 isiqondiso ngasinye). 3 amasethi.
- i-tricep dips Esihlalweni esizinzile: zehlise ngezindololwane ubuyele ku-90°, bese uphakama ngokulawula. 3 x 10-15.
- Igobho (Izingalo eziphakeme noma zangaphambili): Qondanisa ukusuka ekhanda kuye ezithendeni futhi ugcine ukusebenza kwesisu. 30-60 imizuzwana, 3 amasethi.
- Okuhlafunwayo (inketho yokuguqa): zehlise ngaphandle kokuwa amahlombe akho noma uvumele izindololwane zakho zichezuke kakhulu. 3 amasethi we-5-10 reps.
- Ibhalansi "kumathrekhi wesitimela": izinyawo zihambisana, izithende ziphakanyisiwe, ukugoba kwedolo ingxenye ngenkathi igcina isiqu sizinzile. 3×10-15.
- Ukuphakamisa umlenze wehingeGxila phambili ezinqulwini zakho ngenkathi ubambelele endaweni engaphezulu, bese uphakamisa futhi wehlise umlenze wakho emuva ngokulawula. 3 amasethi okuphindaphinda okungu-10-15 ohlangothini ngalunye.
Uma ufuna ukuqiniswa okubalulekile okuqondile, zama lokhu kulandelana okuncane okugxilwe kukho imisipha ejulile (2-3 izikhathi ngeviki):
- Ukwenziwa kusebenze kwe-nucleusUkulala ngomhlane izinyawo zakho zihlezi esihlalweni, cindezela ngobumnene izithende zakho ukuze uhlanganyele isisu sakho esingaphansi. Phefumula izikhathi ezingu-8-10 ngaphandle kokunyakazisa i-pelvis yakho.
- I-Quadrupedal flotationUkusuka endaweni enamacala amane, phakamisa amadolo akho amamilimitha ambalwa ukusuka phansi ngenkathi ugcina umhlane wakho ungathathi hlangothi. 3 ukuphindaphinda imizuzwana 10-20.
- Ibhuloho elihlanganisiwePhakamisa umgogodla wakho okhalweni nge-vertebra, ubambe umoya owodwa phezulu, bese wehlisa kancane. 6-8 ukuphindaphinda.
Khumbula ukuthi indlela incike ku- isilawuliUngajahi izimpinda futhi ubeke phambili umuzwa wokuzinza okuwumongo. Uma uzwa ukucindezeleka entanyeni yakho noma emuva emuva, lungisa uhla lwakho lokunyakaza noma wehlise isisindo.
Lapho ungazijwayeza khona: izitudiyo ezinconyiwe eMadrid nasezindaweni ezizungezile
Iminikelo enhlokodolobha ibanzi futhi ihlukahlukene. Lezi zikhala zihlukaniswa ngezazo umsebenzi wezobuchwepheshe, amaqembu amancane kanye nendlela enakekela intuthuko yomfundi.
Pilates Nacho Arroyo (Hortaleza)Iseshini yaphansi neyenguquko enezilungiso eziqhubekayo kanye nomoya ozolile wokuthuthuka kancane kodwa kube nemiphumela.
I-Pinar Pilates (Isifunda sase-Salamanca)Indlela yendabuko, ukunaka imininingwane ekumeni nasekuphefumuleni, nokuvelela kwe umguquli ngamaqembu amancane.
I-Maison Pilates: ibhalansi phakathi kwezindlela zakudala nezinsiza zamanje, nesimo esisondelene nokufundisa kusondelene egameni leqembu.
I-Pilates kanye ne-Más StudioAmahora aguquguqukayo kanye nokulandelela komuntu ngamunye. Bahlanganisa umsebenzi waphansi nomshini izindlela ngokwezifiso ngokwezinjongo nesimo somzimba.
I-Laghum Club (ChamberÃ): Indlela ehlanganisayo yengqondo nomzimba, amakilasi aguqulelwe ezingeni ngalinye kanye namaqembu amancane khulisa ikhwalithi yokufunda.
Emphakathini waseMadrid, izikhungo ezifana I-M2 Pilates (Torrelodones) Zihlanganisa neziphakamiso ezithile zabesifazane abakwi-perimenopause, kanye nezindlela zaphansi nemishini eziqondiswe kumaphrofayili ahlukene.
Amathrendi nokuphepha: izindawo ezintsha, abantu abadala, nokuthi ungathuthuka kanjani ngaphandle kwezingozi
I-Pilates ecosystem nayo iyakhula ngamafomethi ayingxube eYurophu. Esinye isibonelo yilesi I-Balanzen (Andorra)okuhlanganisa isitolo sekhofi esikhethekile kanye nesitudiyo se-pilates, uphawu lokuthi impilo enhle ihlanganiswa kanjani empilweni yansuku zonke kanye nemiqondo enempilo yokuzilibazisa.
Kumaphrofayili amadala, agqugquzelwe yizibonelo ezifaka phakathi uPilates ohlelweni lwabo ukuqeqeshwa kwamandlaUmlayezo ucacile: ukuvumelana kubalulekile. Amaseshini amabili noma amathathu amasonto onke, ahlanganiswe nokuqeqeshwa kwesisindo, asiza ukulondoloza imisipha kanye nokuthuthukisa ukunyakaza njengoba sikhula.
Ukuze uqeqeshe ngobuhlakani, khumbula lokhu. amathiphu pro:
- Iyashisa futhi iphole ngokuhamba nokwelula okumnene ukulungiselela nokululama izicubu.
- Isitimela esiphambanayoI-Pilates ayithathi indawo yokuqeqeshwa kwamandla okuqinisa amathambo; hlanganisa nezisindo kanye nokuhamba ngokushesha.
- HlelaGwema ukuhlanganisa i-HIIT esindayo kanye nokufuna ama-Pilates ngosuku olufanayo uma ubona ukukhathala okuhlangene.
- Ukuqhubeka okuphephileUma une-osteoporosis, isifo samathambo, noma ezinye izimo, thintana nodokotela wakho futhi ugweme ukusunduza noma izandiso. umgogodla ojulile isono sokuqondisa.
Kwabaningi, i-Pilates ifakazela ukuthi iyindawo ephakathi phakathi kokuqeqeshwa ngamabomu nokunakekela umzimba: Ithuthukisa ukuma, igxilise umnyombo, futhi inciphise ukucindezeleka.Kungakhathaliseki ukuthi ku-studio noma ekhaya nge-mat, ngenani elilinganiselwe lamandla nezindlela ezinhle, iba yithuluzi elithembekile lokuthuthukisa impilo nokuhamba ngokukhululekile ekuphileni kwansuku zonke.
