Ingabe uzwa ubuhlungu emhlane ngemva kokusebenza usuku lonke esihlalweni sakho sehhovisi? Noma ingabe uzwa ubuhlungu emhlane ngenkathi wenza imisebenzi yasekhaya noma uphakamisa izinto ezisindayo? Empeleni lokhu kuyinkinga evamile abaningi bethu abanayo kulezi zinsuku. Ngezinye izikhathi, ngenxa yalobu buhlungu emhlane, asikwazi ukwenza imisebenzi yethu yansuku zonke ngendlela efanele. Kodwa bewazi ukuthi ikhambi elingcono kakhulu lalokhu lingaphakathi kwemizimba yethu? Lokho ukuqinisa ingxenye ephakathi yomzimba wethu, okungukuthi, 'i-Core'.
Iyini le Core?
Abantu abaningi bacabanga ukuthi uma bethi 'core', basho kuphela iphakethe lesithupha esiswini. Kodwa kuyinkimbinkimbi kakhulu kunalokho. Kalula nje, i-core iyisimiso semisipha esizungeze umzimba wethu. Kufana nebhande lemvelo eliqinisa umzimba wethu.
Lokhu kuhilela kakhulu le misipha:
- Imisipha yesisu: Imisipha engaphambili, emhlane, kanye nasezinhlangothini.
- Imisipha engezansi yomhlane: Imisipha esekela umgogodla wethu.
- Imisipha ye-pelvic neye-hip: Imisipha exhumanisa i-pelvis namathambo e-hip.
Cabanga ngakho, yonke le misipha ihlangene ihlinzeka ngesivikelo nokuzinza emgogodleni wethu. Uma sima, sihlala, sihamba, futhi siphakamisa izinsimbi, imizimba yethu igcinwa iqondile futhi iqinile yile misipha eyinhloko.
Yiziphi izinzuzo zokuqinisa ingaphakathi?
Ukuqinisa ingaphakathi kwenza okungaphezu nje kokunciphisa ubuhlungu emhlane.
- Ukuvimbela ubuhlungu emhlane: Ukuba nomgogodla oqinile kusebenza njengesisekelo semvelo somgogodla wethu. Lokhu kunciphisa ingcindezi emhlane, kunciphisa kakhulu ingozi yobuhlungu nokulimala okuvamile.
- Ukuma Okufanele: Uma sihlala endaweni efanayo isikhathi eside, siyagoba ngokungazi. Ukuba nomzimba oqinile kusiza ukugcina umzimba wethu uqondile. Ngakho-ke, ungagcina ukuma kwakho kahle nangendlela efanele.
- Ukulinganisela komzimba okwandisiwe kanye nokuzinza: Ingaphakathi libaluleke kakhulu ekugcineni ibhalansi emisebenzini yansuku zonke, isibonelo, lapho uphethe isikhwama noma umi ebhasini.
- Inhlalakahle yengqondo: Ukuzivocavoca okufana ne-Pilates kugxila ekuphefumuleni nasekunyakazeni. Lokhu kufana nokuzindla. Lokhu kungasiza futhi ekulawuleni izimo ezifana nokucindezeleka nokukhathazeka .
Ngakho enye yezindlela ezinhle kakhulu nezithandwa kakhulu zokuqinisa lo mgogodla yiPilates.
Izivivinyo ezintathu ezilula ze-Pilates ongazenza ekhaya
Ngaphambi kokwenza lo msebenzi, kubalulekile ukubeka into efana nomata we-yoga phansi.Futhi, naka ngokukhethekile ukuphefumula kwakho ngenkathi wenza zonke lezi zivivinyo. Phefumula ngokujulile bese ukhipha umoya kancane. Lokhu kuzokusiza ukuthi usebenze kahle imisipha yakho engaphakathi.
Okubalulekile: Uma unesifo esivele sikhona, njengokulimala emhlane, ubuhlungu bentamo, noma ukuhlinzwa kwamuva, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lo msebenzi.
1. Ukuzivocavoca kwebhuloho
Lokhu kuwukuzivocavoca okuhle kakhulu kwenhliziyo yakho, kanye nezinqe zakho kanye nemisipha yesinqe.
| Izinyathelo | Indlela yokwenza |
|---|---|
| Isinyathelo 1 | Lala phansi, amadolo agobile, izinyawo ziqhelelene ububanzi bezinqe. Beka izandla zakho phansi emaceleni akho. |
| Isinyathelo sesi-2 | Phefumula kakhulu. Njengoba ukhipha umoya, qinisa imisipha yesisu sakho bese uphakamisa kancane izinqe zakho nezinqe. |
| Isinyathelo 3 | Phakamisa amahlombe akho, izinqe, namadolo kuze kube yilapho esemgceni owodwa oqondile, njengebhuloho. |
| Isinyathelo 4 | Bamba lesi simo imizuzwana embalwa (cishe ukuphefumula kathathu). Kufanele uzizwe isisu sakho kanye nemisipha yangemuva kuqina. |
| Isinyathelo 5 | Buyela kancane kancane endaweni yokuqala. Yenza lokhu izikhathi eziyi-10-15. |
2. Ukunwebeka Ngomlenze Owodwa
Lokhu kuqinisa imisipha yesisu kanye nemisipha yenqulu.
| Izinyathelo | Indlela yokwenza |
|---|---|
| Isinyathelo 1 | Lala phansi, gobisa amadolo akho afike kuma-degree angu-90, bese uwaphakamisa (lokhu kubizwa ngokuthi indawo yetafula). |
| Isinyathelo sesi-2 | Njengoba ukhipha umoya, phakamisa ikhanda lakho, intamo, namahlombe akho kancane phansi. Hlala ubheke ngamadolo akho. |
| Isinyathelo 3 | Manje yelula umlenze wakho wesokudla uqonde ngqo cishe nge-engeli engama-degree angu-45. Kuleli qophelo, bamba idolo lakho lesokudla ngesandla sakho sobunxele kanye neqakala lakho lesokudla ngesandla sakho sokudla. Into ebaluleke kakhulu ukungaphakamisi umhlane wakho phansi. |
| Isinyathelo 4 | Phefumula umoya futhi bese ubuyisela umlenze wakho wesokudla endaweni yetafula, ngenkathi welula umlenze wakho wesobunxele ngendlela efanayo. Manje shintsha izingalo. |
| Isinyathelo 5 | Yenza lokhu ngemilenze yomibili, ushintshashintsha, cishe izikhathi ezingu-8 ohlangothini ngalunye. |
3. Ukuphakamisa Imilenze
Lokhu kuwukuzivocavoca okuhle kakhulu ukuqinisa imisipha esiswini nasemhlane ongezansi.
| Izinyathelo | Indlela yokwenza |
|---|---|
| Isinyathelo 1 | Lala phansi, goba amadolo akho, bese uhlukanisa izinyawo zakho zibe ububanzi obufana nobubanzi bezinqe. |
| Isinyathelo sesi-2 | Phefumula kakhulu. Njengoba ukhipha umoya, donsa imisipha yesisu sakho ngaphakathi naphezulu. |
| Isinyathelo 3 | Manje phakamisa kancane umlenze wakho wesokudla, idolo lakho ligobile ngama-degree angu-90, endaweni yetafula. Ungawunyakazi umhlane noma izinqe zakho ngalesi sikhathi. |
| Isinyathelo 4 | Phefumula umoya bese ubamba indawo. Phefumula umoya futhi bese uphakamisa omunye umlenze uye endaweni yetafula ngendlela efanayo. Manje imilenze yomibili isiphezulu. |
| Isinyathelo 5 | Bamba lesi simo cishe imizuzwana emi-5. Bese wehlisa kancane umlenze owodwa uye phansi, bese wehlisa omunye uye phansi. |
Umlayezo Wokuya Nawe Ekhaya
- Imbangela enkulu yobuhlungu bomhlane obuvame ukwenzeka kungaba ubuthakathaka bomgogodla.
- Ingaphakathi akuyona nje imisipha yesisu, kodwa lonke uhlelo lwemisipha oluzungeze umgogodla, izinqe, kanye nezinqe.
- I-Pilates iyindlela enhle yokuzivocavoca yokuqinisa ingaphakathi, ukulungisa ukuma komzimba, nokukhulisa inhlalakahle yengqondo.
- Uma uqala ukuzivocavoca , qala kancane. Lalela umzimba wakho. Yeka ukuzivocavoca uma uzwa ubuhlungu.
- Into ebaluleke kakhulu ukwenza lo msebenzi kancane kancane nsuku zonke. Ukuwenza nsuku zonke kungcono kunokuwenza ngosuku olulodwa bese uyeka.
- Uma unezinkinga zempilo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
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