Sebenzisa ibhola le-pilates Ingenye yezindlela ezifinyeleleka kakhulu futhi eziphelele zokuthuthukisa kokubili ukuguquguquka njenge ukuzinza ekuqeqeshweni kwakho kwansuku zonke. Lesi sesekeli, esaziwa nangokuthi i-fitball noma i-Swiss ball, sesidume ngokusetshenziswa kwayo okuningi kuma-pilates, ukuqina kanye nokuvuselelwa, okukuvumela ukuthi usebenze. indlela ephumelelayo izindawo ezihlukahlukene zomzimba futhi uzivumelanise nawo wonke amazinga.
Kulesi sihloko, uzothola umhlahlandlela ophelele, ogcwele ulwazi olusebenzayo namathiphu, ukukusiza ukuthi uthole okuningi ekuzilolongeni kwebhola le-Pilates. Hlanganisa imizila ehamba phambili ukuze uthuthukise ukuguquguquka kwakho, ukuzinza, namandla, ngezincazelo ezicacile zokunyakaza, amathiphu okuphepha, namaqhinga ukuze uthole okuningi kulo mathuluzi ahlukahlukene. Ngizwa ukuthi ukuguquguquka kwakho nokuzinza kungathuthukaLapha unakho konke okudingayo ukuze uqhubekele phambili ngokuphepha nangempumelelo.
Liyini ibhola le-Pilates futhi kungani liphumelela kangaka?
Ibhola le-pilates Kuyinto ye-inflatable element, ngokuvamile eyenziwe nge-PVC, esetshenziselwa ukwengeza ukungazinzi ekuzivocavoca futhi ngaleyo ndlela isebenze imisipha ejulile, ithuthukise ukuhamba futhi ivimbele ukulimala. Ivame ukusetshenziswa kumaseshini e-Pilates, ukwelapha ngokomzimba, ukuqeqeshwa okusebenzayo, nezinhlelo zokuvuselela. Ukusebenza kwayo kulele ekutheni iphoqa izicubu ezisimamisa ukusebenza, okuvamise ukuba nzima ukuzisebenzisa ngokuzivocavoca kwendabuko.
Ngaphezu kwalokho, i-fitball ifanele zonke izethameli, kusukela kwabaqalayo kuya kubasubathi abathuthukile, futhi ilungele labo abafuna ukuqeqeshwa kwamandla. Umthelela ophansi lokho kuthuthukisa amandla, ukusebenzisana, ukuguquguquka nokuma. Into engcono kakhulu ukuthi ungayisebenzisa kokubili ekhaya nasejimini, futhi awudingi noma iyiphi indawo ukuze uthole okuningi kuyo.
Izinzuzo eziyinhloko zokuqeqeshwa ngebhola le-Pilates
Ukusebenza ngebhola le-Pilates kungaphezu kokuqinisa umnyombo:
- Ithuthukisa kakhulu ibhalansi nokuzinza, njengoba isisekelo esingazinzile siphoqa ukusebenza kwemisipha yokuzinza ye-trunk, imilenze kanye nama-glutes ekuhambeni ngakunye.
- Ivumela ukwandisa ukuguquguquka nokuhamba ngokuhlanganyela ngokusebenzisa izivivinyo zokwelula nokunyakaza eziguqulelwe emazingeni ahlukene.
- Ikhuthaza ukuma okungcono futhi isiza ukulungisa ukungalingani kwemisipha, ikakhulukazi ezindaweni ze-lumbar kanye ne-pelvic.
- Yehlisa ingozi yokulimala ngokuqinisa imisipha ejulile futhi ithuthukise ukusebenzisana.
- Ilungele labo abalungiswayo kanye nalabo abafuna ukuthuthukisa ukusebenza kwabo kwezokusubatha.
- Ikuvumela ukuthi wenze izivivinyo eziphephile lapho isisindo somzimba sisatshalaliswa khona futhi kuncishiswe ukugcwala ngokweqile.
- iyavumelana nezimo ubudala, isimo somzimba kanye nezidingo zomuntu ngamunye.
- Ungayihlanganisa empilweni yakho yansuku zonke (isibonelo, hlala kuyo ngenkathi usebenza ukuthuthukisa ukuma kwakho futhi wenze kusebenze umnyombo wakho).
Yimuphi usayizi webhola we-pilates okufanele ngiwukhethe?
Khetha usayizi we-fitball ofanele Kubalulekile ukwenza izivivinyo ngendlela efanele kanye nokugcina ukuma okuhle:
- Abantu abangaphansi kuka-1,60 m: 55 cm ububanzi bebhola.
- Phakathi kuka-1,60 m no-1,80 m: ibhola elingu-65 cm.
- Ngaphezulu kwe-1,80 m: ibhola lika-75 cm.
Qinisekisa ukuthi i-fitball ivuthelwe kahle, okukuvumela ukuthi uhlale kuyo ngamadolo akho ema-engeli angakwesokudla futhi izinyawo zakho zibheke phansi.
Izimiso eziyisisekelo zama-pilates anebhola
Indlela yebhola ye-pilates isekelwe ekuhlanganiseni kwe ukugxila, ukulawula, ukuphefumula, ukunemba kanye noketshezi. Ngaphambi kokuqala noma iyiphi inqubo, hlola ukuthi umzimba wakho ungenile isikhundla sokungathathi hlangothi, okungukuthi, umgogodla uqondaniswe futhi i-pelvis ibhalansi. Ukuphefumula kuyisihluthulelo: khipha umoya ngesikhathi sokuzivocavoca futhi ubambe isisu sakho nephansi le-pelvic ukuze uthuthukise ukusebenza kahle kokuzivocavoca.
Izivivinyo zokuthuthukisa ukuguquguquka ngebhola le-Pilates
Ibhola le-Pilates iyithuluzi elimangalisayo lokwelula nokuhlanganisa izingxenye ezihlukene zomzimba, okuvumela ukunyakaza okubanzi nokuphephile.
1. Ukusonteka komgogodla ku-fitball
Uhlezi ebholeni, umgogodla wakho uqondile, guqula kahle i-torso yakho nhlangothi zombili. Lo msebenzi usiza ukuthuthukisa ukuhamba komgogodla futhi welule imisipha ye-paraspinal.. Thatha ithuba lokujika ngakunye ukuze ukhiphe umoya, uthinte isisu sakho kanye nephansi le-pelvic.
2. Ukhahlamba lwezintaba
Esikhundleni sokuhlala, imilenze ivulekile, i-fitball phambi kwakho. Ngobude beqolo lakho, zungezisa umboko wakho, welule ingalo eyodwa ngenkathi enye uyigcine ngemuva. Ilungele Thuthukisa ukuhamba endaweni yangemuva futhi welule imisipha ohlangothini.
3. Ukunwebeka kwe-back and lumbar traction
Lala ubheke phezulu ebholeni, uvumele umgogodla wakho ukuthi uvumelane nejika. Yelula izingalo zakho emuva ukuze uvule isifuba sakho nendawo yesisu. Ukuvumela umgogodla wakho ukubumba ibhola kusiza ukuphumula imisipha yakho ephansi futhi ukwandise ukuhamba..
4. Ukuguquguquka kwe-Lumbar flexion
Guqa phambi kwebhola, usekele isisu sakho futhi welule imilenze nezingalo zakho. Lolu hlelo lokusebenza lula ukuwohloka komgogodla kanye nokwelula okusebenzayo kwawo wonke umhlane.
5. Ukujikeleza kwe-pelvic kanye nendilinga
Uhlezi ebholeni, yenza imibuthano nge-pelvis yakho ngaphandle kokunyakazisa umboko wakho, ohlanganisa izinqulu zakho nomgogodla ophansi, okubalulekile ukuguquguquka kwe-lumbar kanye nempilo ye-postural.
6. Ikati eline-fitball
Guqa phambi kwebhola, beka izandla zakho emadolweni akho futhi uqhubekele phambili, welula umgogodla wakho ngangokunokwenzeka. Lokhu kunwebeka kuphelele phumula indawo yangemuva ne-lumbar ngemva kokuzivocavoca okukhulu.
Ukuzivocavoca ukusebenza ukuzinza kanye core
Ukuzivocavoca kwe-Pilates ball stability kuyaphawuleka ngokwenza imisipha ejulile isebenze futhi ithuthukise ukusebenzisana nokulinganisela.
1. Ipulangwe ebholeni
Beka izindololwane zakho nezingalo zakho ku-fitball, imilenze yakho inwetshwe ngendlela eqondile. Ukugcina ipulangwe esisekelweni esingazinzile kuphoqa isisu kanye neziqinisi ukuthi zisebenze kakhulu.. Qala ngemizuzwana engu-30 futhi kancane kancane ukwandisa isikhathi.
2. Ukuphakamisa i-pelvic kanye ne-gluteal bridge
Ukulala ngomhlane, phumuza izithende zakho ebholeni. Phakamisa i-pelvis yakho kuze kube yilapho umugqa oqondile wakheka phakathi kwamahlombe namadolo akho. Lokhu kunyakaza kuqinisa ama-glutes, ama-hamstrings, kanye nomhlane ophansi, ukuthuthukisa ukuzinza kulo lonke i-hip..
3. Side by side supine
Ukulala ngomhlane, imilenze yakho ihlezi phezu kwebhola endaweni yesitulo, yenza ukuphenduka okuthambile kwe-lateral nge-pelvis yakho, ugcine isisu sakho sibambekile. Iphelele ekuqeqesheni ukuzinza komgogodla kanye nokuhamba kwe-lumbar.
4. Ukushwibeka ngebhola odongeni
Bamba ibhola phakathi komhlane wakho nodonga, guqa amadolo akho ngenkathi ugcina umhlane wakho uqondile. I-fitball yenza kube lula ukuma kahle futhi yengeza ukusebenza okwengeziwe ku-glutes nama-quadriceps..
5. Amapush-ups asizwayo ebholeni
Beka izandla zakho phezu kwebhola futhi welule imilenze yakho, wenze ama-push-ups. Ukungaqini kwebhola kubangela ukuthi indikimba isebenze ngamandla ukuze kugcinwe ukuma..
Ukuzivocavoca okuqondile kwamandla, ukulawula kanye nokuxhumana
Ngaphandle kokuguquguquka nokuzinza, ibhola le-Pilates liyasebenza futhi ekwengezeni ubunzima obengeziwe kanye nokwenza kusebenze amandla emisipha.
1. Gcoba ebholeni
Beka umhlane wakho ebholeni, izinyawo phansi namadolo ema-engeli angakwesokudla. Yenza ama-crunches ngokuphakamisa isifuba sakho emadolweni akho, ngaphandle kokuphakamisa ngokuphelele umhlane wakho. Ngenxa yokungazinzi, kuwukuzivocavoca okunamandla kakhulu kwesisu..
2. Ukujikeleza kwe-Torso nge-fitball
Ukuhlala ebholeni, yenza ukujikeleza kwe-trunk ngenkathi ubambe isisindo noma nje ngezandla zakho, uvula ama-oblique kanye nezimbazo ezijikelezayo zomgogodla.
3. Ama-obliques ebholeni
Uhlezi ku-fitball amadolo akho egobile, shintsha i-torso yakho, ulethe isifuba sakho ngasesinqeni esiphambene. Ukuzivocavoca okuwusizo kakhulu ukuthuthukisa ukulawula i-trunk nokuqinisa imisipha yangemuva..
4. I-Criss-cross nge-fitball
Bheka phezulu, izinyawo ebholeni, izingalo ngemuva kwekhanda lakho. Phakamisa isifuba sakho futhi ulethe indololwane yakho ngasenqulwini yakho ephambene ngenkathi welula umlenze ohambisanayo. Ukwehluka kokuzivocavoca kwakudala okuyisisekelo okungeza ubunzima ngenxa yokungazinzi.
5. Abathumbi nama-adductors
Yima eceleni uye ebholeni futhi ulisekele ngomlenze oseduze nawe, bese welula umlenze wakho eceleni. Ilungele ukusebenza indawo ye-abductor nokuzinza ku-pelvis.
Amathiphu okwandisa izinzuzo futhi ugweme ukulimala
Ukuze uthole okuningi ekusebenzeni kwakho kwebhola le-Pilates, gcina lawa macebiso engqondweni:
- Qala ngezinto ezilula futhi ngokuqhubekayo kwandisa ubunzima, ukuthuthukisa ukukhuthazela kanye namasu kancane kancane.
- Gcina njalo a ukulungiswa kahle kwe-postural ukugwema ukungezwani okungadingekile.
- Sebenza ngokuphefumula okulawulwayo, ukukhipha umoya ngesikhathi sokuzivocavoca futhi ugcine isisu sakho sisebenza.
- Qiniseka ukuthi unokwanele isikhala kanye nesitezi esingasheleli sokuqeqeshwa okuphephile.
- Uma unanoma yimiphi imibuzo, thintana nochwepheshe ukuze uvumelanise izivivinyo nezidingo zakho noma yikuphi ukungakhululeki kwangaphambilini.
Izivivinyo ezithuthukile zalabo abafuna inselele
Uma usuwazi kahle umkhuba oyisisekelo, ungazama iminyakazo eyinkimbinkimbi futhi eyinselele ukuze uqhubeke uqhubeka:
1. Ipulangwe elinemilenze ebholeni
Beka ama-shins akho ebhola nezandla zakho phansi, endaweni yepulangwe. Zama ukugcina umzimba wakho uqondile futhi isisu sakho sinqanyuliwe. imizuzwana engu-20-30. Lokhu kuvivinya kudinga ukwenziwa kusebenze okuyinhloko futhi kuthuthukisa kakhulu ibhalansi.
2. Ama-squats anesisindo kanye ne-fitball
Ngemva kokuba umpetha we-basic ball squat, engeza ama-dumbbell ukuze wakhe amandla nokuxhumana.
