Incazelo Yemikhiqizo
Okune Okubalulekile Okubalulekile Kwe-Yoga Yokufaneleka
1. Qinisa Izisekelo Eziyisisekelo futhi Uthuthukise Ukulawula Umzimba
I-Yoga igxile ekuzilolongelweni kwe-asana, evula ngokuqondile izindawo eziwumgogodla ezifana ne-abdominis eguquguqukayo kanye nemisipha engemuva ngokusonteka, ukwelula, ukulinganisa, nokunye ukunyakaza ukuze kwakhiwe isisekelo somzimba esizinzile. Ngokungafani nokuqeqeshwa kwamandla okuvamile okugxile ekuqiniseni imisipha yasendaweni, i-yoga igcizelela ukusebenzelana kwemisipha okuhambisanayo{1}}imisipha ejulile yokuzinzisa isebenza ngokuqhubekayo ukuze igcine i-asanas, ithuthukisa ngokuphawulekayo ibhalansi, ukuguquguquka, nokuhamba kwamalunga. Kungakhathaliseki ukuthi ukuzinza okuyinhloko phakathi nama-squats noma ukusebenzelana kwemilenze ngenkathi ugijima, amakhono ayisisekelo athuthukiswa nge-yoga asekela imisebenzi ehlukahlukene yokufaneleka futhi anciphisa ingozi yokulimala kwezemidlalo okubangelwa ukungalingani kwemisipha.
2. Yehlisa Ukukhathala Kokuqeqesha futhi Usheshise Ukubuyiselwa Komzimba
-Ubuhlungu bemisipha yangemuva kokujima kanye nokuqina kobuso yizinselele ezivamile, i-yoga ebhekana nazo ngokuphumelelayo ngenhlanganisela yokwelula nokusebenza kokuphefumula. Ama-asana ahlosiwe aphumuza amaqembu emisipha asebenze kakhulu, akhulula ukunqwabelana kwe-lactic acid, futhi anciphise ukuqina kwemisipha. Ihlanganiswe namasu afana nokuphefumula kwesisu nokunye ukuphefumula kwekhala, i-yoga ithuthukisa ukujikeleza kwegazi nokulethwa komoyampilo, isiza umzimba ukuthi ubuyise amandla ngokushesha. Ukwengeza, i-asanas yokubuyisela (njenge-Child's Pose kanye ne-Corse Pose) ehlisa amazinga e-cortisol, edambisa ingcindezi engokomzimba kusukela{4}}ekuqeqesheni okukhulu futhi ilungiselela umzimba ukusebenza kahle kakhulu ekusebenzeni okuzayo.
3. Hlanganisa Izizwe Zomzimba Nezengqondo Ukuze Kuthuthukiswe Ukufaneleka Kokufaneleka
I-Yoga igcizelela "ubunye bomzimba nengqondo." Ngokuvumelanisa ukuphefumula nokunyakaza, kusiza odokotela ukuthi bahlale bekhona, behlise ukukhathazeka nokuphazamiseka phakathi nezikhathi zokuqina. Ekuqeqesheni amandla, ingqondo egxilile ithuthukisa ukuqwashisa ngokusebenza kwemisipha, ithuthukise ikhwalithi yokuqeqesha; ekuzilolongeni kwe-cardio, isigqi sokuphefumula esingaguquki sithuthukisa ukukhuthazela futhi andise ubude besikhathi sokujima. Ngaphezu kwalokho, ingqondo ehlakulelwa nge-yoga yenza abantu bakwazi ukulalela kangcono izimpawu zemizimba yabo, bagweme ukuziqeqesha ngokweqile futhi bafinyelele imigomo yokufaneleka esebenza kahle ngokusebenzisa indlela elinganiselayo "yokusebenza nokuphumula." Ifaneleka ikakhulukazi ezinhlelweni zokuqeqesha zesikhathi eside-ezifana nokuncipha kwamafutha kanye nokulolongwa komzimba.
4. Zivumelanisa Nezidingo Ezihlukahlukene futhi Unwebe Imingcele Yendawo Yokufaneleka
Ukubandakanywa kwe-Yoga kuyivumela ukuthi ihambisane nezindlela ezihlukahlukene zokufaneleka futhi ihlangabezane nezidingo zamaqembu ahlukene. Kwabaqalayo, i-yoga isebenza njengendawo efinyelelekayo yokungena kokufaneleka, isebenzisa{1}}ama-asanas aphansi ukuze ivuse imisebenzi yomzimba kanye nezithiyo zokunyakaza eziphansi. Kubathandi bokufaneleka abaqeqeshiwe, kusebenza-njengethuluzi lokuqeqesha ukunxephezela ukuntula ukuguquguquka ekuqeqesheni amandla nokuvimbela ukuqina kwemisipha. Ezigulini ezivuselelayo noma lezo ezizwela ngokuhlanganyela, i-yoga asanas ethambile inika amandla ukululama kwemisipha nokuqeqeshwa kokuhamba ngenkathi ivikela amalunga. Ngaphezu kwalokho, i-yoga ayidingi izinto ezisetshenziswayo eziyinkimbinkimbi futhi ingalolongwa ekhaya, ezindaweni zokuzivocavoca, ngaphandle, noma kwezinye izilungiselelo, inikeze ukuguquguquka okukhulu nokusimama ezindleleni zokuqina.
Isisetshenziswa sokufaneleka se-Pilates:
Imishini yokufaneleka ye-Pilates iyithuluzi lokuqeqeshwa eliqeqeshiwe elidizayinelwe ngokusekelwe ezimisweni eziyinhloko ze-Pilates "Zokulawula, Ingqikithi, Ukuphefumula, Nokunemba." Ngokumelana okulawulwayo, ukusekela okuzinzile,{1}}nemigqa eminingi yokunyakaza kwe-dimensional, ifinyelela ukusebenza kwemisipha okunembile, ukuqinisa amandla ayisisekelo, nokulungiswa kokuma komzimba. Ifanele izidingo ezihlukahlukene{3}kusukela ekungeneni kwabaqalayo ukuya ekuthuthukisweni kochwepheshe, futhi kusukela ekulolongeni umzimba kwansuku zonke kuya ekuqeqesheni ukuhlunyeleliswa{4}}isetshenziswa kabanzi kumajimu okuhweba, izitudiyo zokuqeqesha umuntu, izikhungo zokuhlunyeleliswa izimilo, kanye nezimo zokufaneleka ekhaya. Ngezansi kunencazelo enemininingwane evela ezinhlangothini ezine eziyinhloko: ukuhlukaniswa kwemishini ebalulekile, izimiso zokuklama, izinzuzo zokusebenza, nezimo ezisebenzayo:
I. Ukuhlelwa Kwezisetshenziswa Ezibalulekile nezici Eziwumgogodla
1. Umguquli:Isakhiwo esiyinhloko:
Yakhiwe ngohlaka lombhede oshelelayo, uhlelo lokumelana nentwasahlobo, ibha yonyawo, amaphedi ehlombe, izibambo, nezinye izingxenye. Uhlaka lwenziwe ngensimbi ephezulu-yamandla, indawo yombhede oshelelayo ifakwe amarola athule, futhi ama-springs anikezela{2}}ukulungiswa kokumelana kwamaleveli amaningi (ngokuvamile amaleveli angu-3-5), okuvumela ukushuba kokumelana ukuthi kunyuswe noma kwehliswe ngokuya ngezidingo zokuqeqeshwa.
Imisebenzi esemqoka:
Ngomphumela we-synergistic wokushelela kombhede kanye nokumelana nentwasahlobo, kunika amandla ukuqeqeshwa okunembile-kwamaqembu emisipha yomzimba. Isekela ukunyakaza okufana nokwelula imilenze, ama-core curls, nokwelula iqolo, igxile ekuthuthukiseni ukuzinza komgogodla, ukulawula imisipha, nokuxhumana kwezitho kuyilapho kunciphisa ukuhlangana kwamalungu, ikwenze ifanele abantu bamazinga ahlukene okufaneleka.
Izithombe ezinhle kakhulu zomklamo:
Amanye amamodeli ezentengiso asekela ukulungiswa kwe-engeli yombhede kanye nokunwetshwa kwezinsiza . Izinguqulo-zokusetshenziswa kwasekhaya zisebenzisa idizayini egoqekayo, ehlanganisa kuphela 0.8-1.2㎡ yendawo ukuze igcinwe kalula.
Ithebula le-Trapeze:Isakhiwo esiyinhloko:
Yakhelwe phezu kohlaka lwensimbi oluzinzile, olufakwe i-trapeze ephezulu, ama-rails asemaceleni, amasethi entwasahlobo, izindawo zokumisa izikhali, izisekelo zemilenze, nezinye izakhi. Uhlaka lunomthwalo-umthamo wokuthwala ongaphezu kuka-300kg, ngokumelana nentwasahlobo okufakwe kahle kakhulu kanye nokwesekwa kwama-trajectories{3}}ezindlela zokunyakaza eziningi.
Imisebenzi esemqoka:
Ukuhlanganisa ukuqeqeshwa kwamandla kanye nezimfanelo zokuqeqeshwa kokuvuselela, kuvumela ukunwetshwa kokumiswa, ukugoqa okumaphakathi, nokunye ukunyakaza phakathi kwe-trapeze ukuqinisa ihlombe, iqolo, ingqikithi, namaqembu emisipha yemilenze ephansi. Izintambo eziseceleni kanye nezisekelo zomlenze zisiza ekwelukeni komgogodla, imisebenzi ehlangene ye-hip, nokunye ukuqeqeshwa, ukuthuthukisa ngokunembile izindaba ze-postural ezifana namahlombe ayindilinga, i-hunchback, kanye ne-pelvic tilt.
Izithombe ezinhle kakhulu zomklamo:
Icebile ngezinsiza (okuhlanganisa amabhande okumelana, izibambo, imikhono yonyawo, njll.), isekela ukuqeqeshwa kokuma okuningi-(ukuma, ukuhlala, ukulele, njll.). Ezimeni zezentengiselwano, ivamise ukusetshenziswa njengesisetshenziswa esibalulekile somuntu-esiqondisweni{5}}sinye somuntu siqu sabaqeqeshi bomuntu siqu.
Usihlalo we-Wunda:Isakhiwo esiyinhloko:
Isitulo esihlangene futhi esizinzile-njengesakhiwo, esifakwe amaphedali alungisekayo, idivayisi yokumelana nentwasahlobo, nezindawo zokubeka izingalo. I-engeli ye-pedal kanye ne-spring tension ingashintshwa kalula, ngesisindo sokukhanya sisonke (cishe u-15-20kg) ukuze uhambe kalula.
Imisebenzi esemqoka:
Igxila emandleni esitho esingaphansi, ukulawula okubalulekile, nokuqeqeshwa kokulinganisela, isekela ukunyakaza okufana nokusunduza kwe-pedal, ukusonteka kwesinqe esiseceleni, namabhuloho acwebile. Iqinisa ngokuqondile imisipha ye-gluteal, imisipha yethanga yangaphakathi nangaphandle, kanye nemisipha ejulile, kuyilapho ithuthukisa ibhalansi yomzimba kanye nokusebenza kwemisipha ehlelekile.
Izithombe ezinhle kakhulu zomklamo:
Ihlangene ngosayizi (cishe 60×40×50cm ubude, ububanzi, nokuphakama), akukho ukufakwa okuyinkimbinkimbi okudingekayo. Ifanele izitudiyo ezincane naphakathi{4}}nosayizi wasekhaya nokufaneleka kwasekhaya, iyithuluzi elikahle lokuthuthukisa imigqa yamalungu aphansi kanye nokuzinza kwengqikithi.
Izinzuzo Eziyinhloko Zokusebenza
Ukubunjwa Okuqondile Nokuqoshwa Kwemisipha:
Ngokusebenza kwemisipha okunembile kanye nokuqeqeshwa okuqhubekayo kokumelana, kuqinisa ngokuphumelelayo imisipha ewumgogodla, imisipha yehlombe neyomhlane, nemigqa yamalungu aphansi, ukuthuthukisa ukuxega kwemisipha kanye nokuqoqwa kwamafutha. Ikakhulukazi iqondise izindawo ezibalulekile ezifana nokhalo, isisu, izinqe, namathanga, ifinyelela umphumela "obunjiwe".
Ukuqinisa Okubalulekile kanye Nokuthuthukiswa Kokuma:
Ngokugxila ekuqeqeshweni kokuqina okuyisisekelo, kuthuthukisa amandla emisipha ejulile yokuzinza njenge-abdominis eguquguqukayo kanye ne-erector spinae, ilungisa ukuma okungahambi kahle njengamahlombe ayindilinga, i-hunchback, ne-scoliosis, futhi ithuthukisa ibhalansi yomzimba kanye nokuma kobuhle.
-Ukuvuselelwa Komthelela Okuphansi Nokuzivumelanisa Nokuzivumelanisa Okuphephile:
Ngemodi yokunyakaza ethambile kanye nedizayini yokumelana okulawulwayo, inciphisa umthelela ohlangene. Ingasetshenziselwa-ukuvuselela ukulimala kwezemidlalo ngemuva (isb, i-lumbar disc herniation, ukululama kokulimala kwamadolo), ukulungisa imisipha yangemuva kokubeletha, kanye nokunakekela amandla emisipha yabantu abadala, okunikeza inani elikabili lokuqeqeshwa nokuvuselela.
Ukulawulwa Kwemisipha Okuthuthukisiwe Nokusebenza Kwezemidlalo Okuthuthukisiwe:
Igcizelela "ukukhiqizwa kwamandla okulawulwayo," ihlakulela umsebenzi ohlangene wemisipha kanye nokuxhumana kwe-neuromuscular. Ingasetshenziswa-njengethuluzi lokuziqeqesha lokugijima, ukuziqeqeshela amandla, ukudansa, neminye imidlalo, ukuthuthukisa ukusebenza kwezemidlalo kukonke kanye nokunciphisa ubungozi bokulimala kwezemidlalo.
Ukuqinisekisa Ikhwalithi Nokuphepha
Imishini ye-Professional Pilates ithobela izindinganiso zokuphepha zamazwe ngamazwe. Uhlaka lwenziwe ngensimbi-yekhwalithi ephezulu ye-Q235 enempushana{3}}embozwe ukugqwala{4}}ngaphandle kokuvikela. Uhlelo lokumelana nentwasahlobo lwenziwa izivivinyo zokukhathala eziyi-100,000 ukuze kuqinisekiswe ukuqina. Izingxenye ezixhumene nomzimba womuntu zisebenzisa izipontshi ezilungele imvelo kanye{9}}nezindwangu ezingasheleli, ezingenabo ubuthi{10}futhi ezingenaphunga, ezihlangabezana nesitifiketi se-RoHS semvelo. Izisetshenziswa zezentengiselwano ngokuvamile zihlinzeka ngewaranti yeminyaka engu-1-3, kuyilapho izinguqulo{15}}zokusetshenziswa ekhaya zinikeza ukunakekelwa impilo yonke. Izesekeli ezilimele zingashintshwa mahhala ukuze kuqinisekiswe ukusetshenziswa okuphephile kwesikhathi eside.
Njengabanye abakhiqizi nabahlinzeki be-yoga abachwepheshile e-China, sifakwe ngemikhiqizo yekhwalithi namanani ancintisanayo. Sicela uqiniseke ukuthi uzothenga i-yoga eshibhile ukuze ithengiswe lapha embonini yethu. Xhumana nathi ukuze uthole isevisi eyenziwe ngokwezifiso.