Ho tla fihlela joale, li- pilate tsa gymnastics li ratoa haholo, kaha li loketse motho e mong le e mong ntle ho tumello. Melemo e kholo ea papali ena ke:
- Palo e kholo ea ho ikoetlisa e fapaneng e etsa hore ho khonehe ho nka e rarahaneng ka bomong bakeng sa hau.
- Ho na le li-Pilate tse khethehileng tsa gymnastics bakeng sa morao, e thusa ho tlosa bohloko 'me e tla matlafatsa mesifa e le hore ho se na mathata nakong e tlang.
- Ho ikoetlisa ho itekanetseng ho thusa ho phutholoha le ho kokobela.
- Mesebetsi e joalo e ka etsoa ke lihlopha tsohle tsa lilemo ntle le meeli ea bohlokoa.
- Ho ikoetlisetsa li-gymnastics pilates ho thusa ho ba le maemo a feto-fetohang le boemo bo botle.
- Molemo o mong - mokhoa o kopanetsoeng, ke hore, ho koetlisa, ho etsa boikoetliso bo le bong, o laola likarolo tsohle tsa 'mele ka nako e le' ngoe.
- Li-gymnastics pilates tsa ho hema li thusa ho felisa hlooho le ho phethela 'mele oohle ka oksijene.
Ba bangata ba bontša linaleli tsa khoebo li sebelisa li-gymnastics pilates tsa ho boima boima 'me li finyella liphello tse tsotehang ka lebaka la lithuto tse joalo. A re ke re shebeng mekhoa e seng mekae e sebelisoang ho Pilates gymnastics bakeng sa ba qalang.
Koetlisa # 1
Ho robala ka morao, ho khumama ka mangole ebe u li qhaqha fatše, ha u ntse u fumana ntlha ea tšehetso, e le hore u se ke ua fetela pele kapa morao. Pakeng tsa maoto le fatše, lehlakoreng le lokela ho ba likhato tse ka bang 50. Tloha kutu ebe u ntša matsoho ka tsela e lekanang le maoto a hao. Tekanyo pakeng tsa kutu le maoto ha ea lokela ho ba likhato tse fetang 50. Emisa khatiso mme u lule sebakeng sena, joale u phomole 'me u robale fatše. Pheta boikoetliso ka makhetlo a 10.
Koetlisa # 2
Ho lla ka mpeng, maoto le matsoho a lokela ho ntšoa ka mokhoa o otlolohileng 'me a li jale ka bophara ba mahetleng. Hlakola 'me u phahamise leoto la hao le letšehali le letsoho la hao le letona, ka holimo ho 30 cm ho tloha fatše. Hape u lokela ho phahamisa hlooho, u lokela ho sheba fatše. U lokela ho etsa li-jerks tse hlano ka leoto le letsoho la hao ka nako e le 'ngoe. U se ke ua li beha fatše feela. U se ke ua lebala ho hema ka tsela e tšoanang. Ebe u fetola letsoho la hao le leoto, 'me u phete mekhoa ea ho ikoetlisa. Ka kakaretso, etsa litsela tse 3.
Koetlisa 3
Thetsa ka lehlakoreng la hao, 'me u behe hloohong ea hao. Maoto a lokela ho behoa hoo pakeng tsa bona le 'mele e ka bang likhato tse 45. Phahamisa leoto le le leng holimo 'me u etse 5-7 ho khutlela pele le morao. Robala ka lehlakore le leng hape u phete mokhoa ona.
Gymnastics Pilates e tla u thusa hore u lule u le sebōpeho 'me u ikutloe u le 100%.