Ukususela kwiminyaka ethile, abaninzi bayaqaphela ukuba ukugoba, ukuvuka esitulweni, okanye ukuphatha iibhegi ezilula Kunzima kunangaphambili. Asikuko nje ukucinga kwam: izihlunu ziyaphelelwa bubuthambile, amalungu ayaqina, kwaye umqolo ubonisa iziphumo zexesha ukuba awuzilolongi kakuhle.
Ukuzinikela kuloo meko yokungaguquguquki kwemihla ngemihla ngokungathi akunakuphepheka kwenza ingxaki ibe mandundu. Kulapho ke Pilates Izenzele indawo yayo: yi- uqeqesho olunempembelelo encinci, olulawulwa kakhulu noluguquguqukayo nto leyo enceda ukuphucula ukuma komzimba, ukubuyisela ukuhamba kwamalungu, ukunciphisa uxinzelelo lomqolo kunye nokugcina, iminyaka emininzi, ukuzimela ngokomzimba okuxatyiswa kakhulu ukususela kwiminyaka engama-50 ukuya phambili.
Kutheni iPilates ifanelekile emva kweminyaka engama-50?
Xa uneminyaka engama-50, kungcono ukhethe umthambo osebenzayo amandla, ukuguquguquka, kunye nokulinganisela emzimbeni wonkeUkuhamba ngumkhwa olungileyo, kodwa kudla ngokungaphumeleli ekuthinteleni ukulahleka kwemisipha kunye nokuqina komqolo. Kwelinye icala, iPilates idibanisa izinto ezibalulekileyo: igxila ekulawuleni intshukumo, ikhusela amalungu, kwaye inokuhlengahlengiswa kumanqanaba ahlukeneyo.
Abafundisi kunye neengcali zonyango lwe-physiotherapy bayavuma ukuba olu qeqesho luvumela zuza izihlunu ngokukhuselekileyoOku kubalulekile emva kokuba umntu ekhulile. Ngokungafaniyo nokuzilolonga okunzima, olu qheliselo lwenziwa ngeentshukumo ezithambileyo nezichanekileyo kunye nokuphefumla okucwangcisiweyo, okunceda ukunciphisa umngcipheko wokwenzakala nokukhusela umqolo, nakubantu abanamava amancinci kwimisebenzi yomzimba ngaphambili.
Enye ingongoma ebalulekileyo kukuba iiPilates ziphucula izakhono eziba ngundoqo ekuhambeni kweminyaka: ibhalansi, ulungelelwaniso kunye nozinzoUkusebenza kwezi zakhono kunciphisa kancinci umngcipheko wokuwa kwaye kunceda ukugcina ukuzimela kwimisebenzi yemihla ngemihla efana nokunyuka izinyuko, ukujika ebhedini, okanye ukugoba ukuze ubophe izihlangu.
Ngaphezu koko, njengoko kungumthambo ogxininisa ekuphefumleni nasekugxileni, Inceda ukunciphisa uxinzelelo nokukhulula uxinzeleloOku kuluncedo ngakumbi kwimeko yokuphila ubomi bokungahlali phantsi kunye neeyure ezininzi ezichithwa phambi kwezikrini.
Isiqhelo esilula eludongeni sabantu abangaphezu kweminyaka engama-50
Kwabo bafuna ukuqalisa ngaphandle kweengxaki, ezinye iingcali zePilates zicebisa iindlela ezincinci zokuzilolonga ezimbalwa Olu qheliselo lungenziwa ekhaya kusetyenziswa udonga. Injongo kukuphucula ukuguquguquka kwemisipha, ukuhamba komqolo, kunye nokuzinza ngaphandle kwezixhobo ezongezelelweyo.
Inkqubo eyenzelwe ngokukodwa abantu abangaphezu kweminyaka engama-50 ubudala ibandakanya iintshukumo ezintathu ezisisiseko ezixhaswa ludonga. Ezi zenzelwe ukolula umqolo, ukuhambisa amathambo omqolo, kunye nokuvuselela izihlunu zomqolo, zonke ezi zinto zingenamngcipheko mkhulu wokuxinezeleka.
Ukolula imilenze kunye nokuhamba komqolo
Kwimvavanyo yokuqala, umntu uzibeka kwindawo yakhe Yima ujonge eludongeni, izandla zakho ziphumle emagxeniUkusuka apho, thatha amanyathelo ambalwa ubuye umva uze uvumele umzimba wakho wehle ngokwendalo, ubuyisele amanqe akho umva de umzimba wakho ulingane nomhlaba kangangoko kunokwenzeka, usoloko ugcina umqolo wakho uthe tye.
Injongo kukuba umzimba wakhe i-engile, iingalo ezinwetshiweyo kunye nemilenze esebenzayoBamba le ndawo kangangemizuzwana emihlanu, uqaphele ukolula kwayo yonke intambo engasemva (ingakumbi iihamstrings kunye nomqolo ongezantsi), uze ubuyele kancinci kwindawo yokuqala. Kucetyiswa ukuba ukuphinda oku kathathu, ngaphandle kokutsiba okanye ukuxhuzula.
Ngokutsho kwabo basebenzisa olu hlobo lomsebenzi, esi senzo silula Idibanisa ukolula imilenze kunye nokuhamba komqolo. kwaye inceda ekunciphiseni ubulukhuni kwindawo echaphazeleka kakhulu yindlela yokuphila yokuhlala phantsi kunye nokuhamba kwexesha.
Ukolulwa kwethole okuxhasiweyo
Intshukumo yesibini igxile kumathole. Iqala kwakhona nge izandla eziphumle eludongeniUmlenze omnye uziswa phambili uze omnye ubuyiselwe, nto leyo egcina idolo lithe tye kwaye iqinisekisa ukuba yonke intende yonyawo lwangasemva ihlala inxibelelene nomhlaba.
Bamba le ndawo kangangemizuzwana eli-15, uqaphele ukolula kwethole lakho, uze utshintshe imilenze. Ukuba awuziva uxinezelekile kakhulu, unga... nyusa kancinci inyathelo Ukuqinisa umthambo, rhoqo ngaphandle kwentlungu. Olu qheliselo luluncedo kuba izihlunu zethole zihlala zimfutshane xa zingasebenzi, kwaye zidlala indima ebalulekileyo ekujikelezeni kwegazi nasekuzinzeni xa uhamba.
Ukujika komqolo ngeengalo eziphakanyisiweyo
Umthambo wesithathu uqala ngomqolo wakho eludongeni, ukuxhasa yonke ikholamuPhakamisa iingalo zakho ngaphezu kwentloko yakho uze udibanise izandla zakho. Ukusuka apho, qala ukugoba kancinci phambili, ngokungathi "ukhulula" i-vertebra yakho yangasemva nge-vertebra, wehla kuphela kangangoko umzimba wakho ukuvumela ngaphandle kokuyinyanzela.
Ukuba ungafikelela emhlabeni, ugqibelele; ukuba akunjalo, yihla nje ukuya kwinqanaba apho uziva ukhululekile ukolulaEmva koko, buyela kancinci kwindawo yokuqala, wakhe kwakhona ukuma ukusuka ezantsi komqolo ukuya entanyeni. Ukuphinda intshukumo izihlandlo ezimbalwa kunceda ukuphucula ukuma. ukuhambahamba komqolo sele ndisazi ngokulungelanisa umzimba.
Le nkqubo incinci iyenza rhoqo, ivumela Gcina ukuguquguquka kunye nobubanzi bokuhamba ngaphandle kokufuna iiseshoni ezinde okanye izixhobo ezikhethekileyo. Yindawo yokungena efikelelekayo kwabo bangakhange bazilolonge ixesha elide okanye abangaziva bekhululekile kwindawo yesiqhelo yokuzilolonga.
Ukuhamba kakuhle, kodwa amandla awanawo: indima yePilates
Abantu abaninzi abangaphezu kweminyaka engama-50 sele benomkhwa wokuhambahamba, kodwa bayaqaphela ukuba, nangona kunjalo, Baqhubeka bephelelwa ngamandla okanye benobunzima bokuvuka emhlabeniIsizathu kukuba ukuhamba akukhuthazi kangako amaqela emisipha kwaye kushiya iindawo ezibalulekileyo ezifana nombindi okanye izinzisi zesinqe nomqolo zingasebenzi kakuhle.
I-Pilates isebenza njengomphelelisi ogqibeleleyo kuba iyazisa iintshukumo ezilawulwayo eziqokelela ubunzima bemisipha engaphezuluZiphucula indlela yokuma kwaye zifundisa iindlela ezifanelekileyo zokuphefumla. Akupheleli nje ekongezeni imizuzu yomsebenzi, kodwa kukusebenza ngabom izihlunu ezenza umahluko kubomi bemihla ngemihla.
Ezinye iinkqubo zidibanisa iiPilates kunye nemithambo yamandla esisiseko, efana ne-squats, ukuze kubekho isiphumo esibanzi ngakumbi. Ngale ndlela, indlela yemihla ngemihla kodwa edla ngokungakhathalelwa yokuqubha kunye nokuma iqeqeshwa ngezikhokelo zobugcisa ezicacileyo zokukhusela amadolo nomqolo.
Iingcali zoqeqesho lokuqinisa umzimba zichaza ukuba i-squat ngumthambo odibeneyo obandakanya isinqe, idolo kunye neqatha ngaxeshanyeNgokudibanisa ulwazi lomzimba olufumaneka kwiPilates kunye nolu hlobo lweentshukumo, kufezekiswa umthambo opheleleyo onceda ekwakheni ukuzithemba nokuhamba ngokukhuselekileyo kwimisebenzi yemihla ngemihla.
IiPilates zamandla kunye neefomathi ze-hybrid eMadrid
I-Pilates ayizimiselanga nje kuphela njengendlela ekhuselekileyo kubantu abangaphezu kweminyaka engama-50; ikwaphinde yazihlaziya ngendlela enzulu ngakumbi kwabo bafuna Qeqesha nzima kodwa ngaphandle kwempembelelo egqithisileyoUmzekelo omnye sisindululo sokuba ezinye ii-boutique studios eMadrid zibize iPower Pilates okanye iPilates x RED METHOD.
Ezi ziko zibonelela ngeseshoni emalunga neyure enye edibanisa malunga nemizuzu engama-45 yokuzilolonga ngePilates enamandla kakhulu ngebhloko yokugqibela yokuchacha. Ingcinga kukuqeqesha amandla, ukuma kunye nokunyamezela ngelixa uhlala ugcina ulawulo lobuchwephesha, kwaye ugqibezele ngecandelo eligxile ekunciphiseni isantya sentliziyo kunye nokuzolisa inkqubo yemithambo-luvo.
Isakhiwo sihlala sihlelwe ngokweebhloko eziqhubekekayo: kuqala ukusebenza okungundoqo kunye nozinzoIklasi iyaqhubeka ngolandelelwano lomzimba ongezantsi, umzimba ongaphezulu, kunye nesisu, kwaye ekugqibeleni ibhloko enamandla ngakumbi edibanisa umzimba wonke. Isantya sinzima ngakumbi kunePilates zakudala, kunye nokuphumla okuncinci, kodwa kukho utshintsho olunikezelwayo kumanqanaba ahlukeneyo, ukuze abantu abangaqeqeshwanga kangako bakwazi ukulandela iklasi ngelixa behlonipha imida yabo.
Ingqwalasela yeseshoni, ukuma kunye nolawulo
Kule fomathi, izihlunu eziphambili ziba yeyona nto iphambili kuqeqesho. Umbindi awusebenzi nje kuphela ngemithambo yesisu eqhelekileyo, kodwa usetyenziswa nangayo ukuzilolonga okunamandla, ulawulo oluchasene nokujikeleza kunye nokusebenza nzulu kwesisu esinqamlezileyo. Ngokwenyani, umbindi usebenza kuyo yonke iklasi.
Le ndlela ihambelana kakuhle nefilosofi yokuqala yePilates, eyayisele igxile kwinto ebizwa ngokuba yi "centralization" yentshukumo. Ukugcina isisu sibambekile kunye nomqolo ulungelelene kakuhle kuvumela Khusela umqolo wakho kuyo yonke imithambo yomzimba kwaye utshintshe loo ngqwalasela kwindlela umzimba ohamba ngayo kubomi bemihla ngemihla: xa uthwele ubunzima, uhleli eofisini, okanye unyuka izinyuko.
Olu qeqesho luphelekwa zizenzo zokuzivocavoca imilenze, iingalo kunye nomqolo, kodwa kusoloko kucetywa ukuba umbindi wesisu ufanele uxhase intshukumo. Oku kuphucula ukuma komzimba, kunciphisa uxinzelelo kumqolo ongezantsi, kwaye kunceda ukuthintela loo mvakalelo "yomzimba otyhafileyo" abantu abaninzi abawuvayo xa bechitha iiyure ezininzi behleli.
Ukubuyiselwa, ukukhanya okubomvu, kunye nokucamngca okukhokelwayo
Olunye uphawu oluphawulekayo lweefomathi ezintsha zePilates ezixutyiweyo luthintelo lokugqibela lokubuyisela. Ezinye izitudiyo zifake iimaski zokukhanya ezibomvu okanye ezi-infrared kunye nokuzilolonga ukuphefumla kunye nokucamngca okukhokelwayo ukukhuthaza ukuphumla kunye nokuziva uphilile ngokupheleleyo.
Iiseshoni zihlala ziphela ngemizuzu embalwa ezinikele ekuphefumleni, zifuna sebenzisa inkqubo ye-nervous ye-parasympatheticOko kukuthi, indlela umzimba ophumla ngayo kunye nendlela yokuzilungisa. Injongo kukunciphisa isantya sentliziyo yakho, ukunciphisa uxinzelelo oluqokelelweyo, kunye nokushiya iklasi iziva izolile kunokuba idinwe.
Ezi ziko zichaza ukuba ukusetyenziswa kokukhanya okubomvu ebusweni kujoliswe kakhulu ukuphucula uvakalelo lwempilo-ntle eluswini kwaye ihambisane naloo mzuzu wokungakhathali. Ayithathi indawo yesicwangciso esipheleleyo sokululama kwemisipha, kodwa yongeza icandelo leemvakalelo abantu abaninzi abalixabisayo njengenxalenye yesiko elibanzi lokuzinyamekela.
Olu xube lobunzima bomzimba, umculo okhethwe ngononophelo, kunye nokugqitywa okuphumzayo kubonisa umkhwa ocacileyo wokomelela komzimba okwangoku: abantu bafuna okungaphezulu nje kokutshisa iikhalori; bafuna into engaphezulu. indawo yokuqeqesha, yokuqhawula unxibelelwano kunye nokuhamba ngentloko ecacileyo.
Ukukhula komguquli wePilates kunye nempembelelo yakhe eYurophu
Ngaphandle kweentlobo zomhlaba, Pilates umhlaziyi Ifumana ukuchuma okukhulu, ngakumbi okubonakalayo kwicandelo leevenkile ezinkulu. E-United States, amanye amakhonkco akhethekileyo abhengeze izicwangciso ezinkulu zoku phinda-phinda inani lezifundo zakho ngexesha elifutshane, ukuxhomekeka kwiimodeli zefranchise kunye nemfuno enamandla yoqeqesho olungenampembelelo ingako olunenxalenye yamandla ebalulekileyo.
Ezi studio zihlala zikhetha iindawo eziphakathi, amava akhethwe ngononophelo, kunye iiseshoni zamaqela amancinci malunga noomatshini bokuguqula izintoIndlela esetyenziswa ngayo icacile: ingqeqesho yakudala, ukwenziwa kwale mihla, kunye nophawu olubonakalayo olunika imvakalelo yokuzikhethela ngaphandle kwesidingo sezibonelelo ezinkulu.
Umdla okhulayo kumenzi wotshintsho unokuchazwa zizinto ezininzi: ukukhetha ukuzilolonga okunzima kodwa okunobuhlobo, abaphulaphuli abathembekileyo kakhulu (abaxubeneyo ngakumbi)kunye nebali elinxulumene nempilo yexesha elide, ukuthintela ukwenzakala, kunye nokuphila ixesha elide. Konke oku kwenze i-reformer pilates yaba ludidi lwayo ngaphakathi kwenkqubo yendalo.
Kwabo basebenza ngemithambo eSpain nakwamanye amazwe aseYurophu, le ndlela ithumela umyalezo ocacileyo: I-Pilates reformer ayiseyonto yokongeza kwijimu eqhelekileyo, kodwa ikwanjalo. Ingasebenza njengeyunithi yeshishini elizimeleyoNangona kunjalo, iingcali zilumkisa ukuba ukuthenga nje oomatshini abambalwa akwanelanga; indlela eqinisiweyo, abafundisi abaqeqeshwe kakuhle, kunye namaxabiso ahambelanayo kunye nesicwangciso sokutshintshana kweklasi nazo ziyafuneka.
I-Pilates kunye ne-physiotherapy: ukuthintela kunye nokuchacha
Kunye nokukhula okukhulu, iPilates ikwazinzile kwicandelo lezonyango. Iingcali zonyango lomzimba kunye nabafundisi abakhethekileyo bagxininisa ubuchule bayo bokwenza Ukuqinisa izihlunu ezizinzileyo, ukuphucula ukuma, kunye nokunciphisa umngcipheko wokwenzakala, kokubini kubantu abahleli phantsi nakwabo sele beqhelisela eminye imidlalo.
Njengoko imvelaphi yayo ikwi "contrology" eyadalwa nguJoseph Pilates ekuqaleni kwenkulungwane yama-20, le ndlela igcina imigaqo emithandathu esisiseko: ukugxila, ulawulo, ukutyibilika, ukuchaneka, ukusebenza kweziko kunye nokuphefumla. Ukulungelelanisa intshukumo kunye nokuphefumla kuqinisa unxibelelwano lwengqondo nomzimba, into ebaluleke ngakumbi kwiinkqubo zokubuyisela imeko esiqhelweni kunye namaqhinga okuthintela iintlungu zomqolo.
Enye yezona nzuzo zikhankanywa rhoqo ziingcali kukuqinisa ngokupheleleyo ngaphandle kokuphazamisa amalungu. Ngokusebenzisa izihlunu ezinzulu ezixhasa umqolo, umntu unoku... Zilungisa ukungalingani kunye nokugqithisa ngokweqile ezihlala ziyimbangela yeengxaki ezininzi eziphindaphindayo zemisipha kunye nomqolo osezantsi.
Enye inzuzo kukuba iyakwazi ukuguquguquka: iiseshoni zinokuhlengahlengiswa ngokwemigangatho eyahlukeneyo yokomelela komzimba, ukusuka kubantu abadala abangaqhelanga ukuzilolonga ukuya kubadlali abafuna uncedo lokulinganisela uqeqesho lwabo. Konke oku kube negalelo ekuhlanganisweni kwePilates njengenkqubo yokuzilolonga edumileyo. isixhobo sokuthintela nesonyango kwiikliniki ezininzi nakwiindawo zempilo.
Ukubandakanya iseshoni enye okanye ezingaphezulu zePilates ngeveki kunokwenza umahluko kwindlela umzimba wakho oziva ngayo: uzinze ngakumbi, unesimo esingcono, kwaye ungakhululeki kakhulu ngenxa yeendawo ezimbi ezihlala iiyure ezininzi. Kwabo bangaphezulu kweminyaka engama-50, iba yindlela efikelelekayo yokuhlala usebenza. ukongeza iminyaka ngaphandle kokuyeka ukuhamba ngokulula.
Xa ijongwa iyonke, iPilates izibonakalise njengoqeqesho olupheleleyo: inika iindlela ezithambileyo kwabo bafuna ukunyamekela amalungu abo ukususela kwiminyaka engama-50 ubudala, iinkqubo ezinzulu kwiistudio zeboutique ezidibanisa amandla kunye nokuphumla kwengqondo, kunye nezicelo zonyango kwi-physiotherapy. Ukuthintela nokuphola emva kokwenzakalaNokuba kukwimo yemithambo emithathu elula eludongeni, kwiiseshoni zokuguqula umzimba okanye kwiiklasi zePower Pilates eMadrid, ingcamango esisiseko iyafana: ukuhambisa umzimba ngolawulo, ukuhlonipha imida kunye nokusebenzisa indlela ekunceda ufikelele ngcono kwiminyaka elishumi ezayo.