Pilates ke mokhoa oa ho ikoetlisa o hlahisitsoeng qalong ea lekholo la bo20 la lilemo ke Joseph Pilates. Nakoana ka mor'a ponahalo, tataiso e ile ea e-ba e tummeng har'a baetsi ba litšoantšiso, bapalami le baatlelete ba batlang ho hlaphoheloa likotsi.
Lehae
Kaha Pilates e bohlokoa haholo ho fanoa ka ho phefumoloha hantle le ho lieha ho sebetsa hantle, kelello ea ho ikoetlisa, ho ntse ho hlokahala hore u qale ho kopanela le morupeli. Empa ha u tseba lintho tsa motheo, u ka ea Pilates koetliso lapeng.
Ha u ntse u etsa li-pilate lapeng, u koetlisa se bitsoang 'mele oa' mele - mesifa e tebileng, eo ho leng thata haholo ho e finyella, ho sebelisa karolo ea tau ea libaka tsa ho ikoetlisa. Pilates, pele ho tsohle, e tla lokisa boemo ba hau, joaloka, koetliso, o tlosa mojaro ho tloha mokokotlong, hobane mesifa e haufi e ka morao e matlafatsoa.
Ka tsela eo u phelang ka eona Pilates, u lokela ho ba le boikarabello bo bongata, hobane tsena ha lia fetoha habonolo bakeng sa mochine oa khatiso kapa oa ho suthela, tse ka etsoang ka mokhoa o ts'oanang. Ho na le lintlha tse 'maloa tsa bohlokoa tse bohlokoa haholo ho ba qalisang ho kopanela Pilates lapeng. Ho tlamehile ho tseba:
- bonolo - Pilates ketso e le 'ngoe e phallela ho e' ngoe;
- phomola - mathata ohle a lokela ho lebaloa ka nakoana;
- Ho phefumoloha ho hema haholo, moo phefumoloho e leng sebaka se qalang, 'me phefumoloho ke mojaro oa mesifa;
- ho tsepamisa mohopolo - u se ke ua khathatseha, nahana ka seo u se etsang, ho seng joalo u ka "dorelaxirovatsya" mme u robala feela.
Boikoetliso
Re tla etsa mekhoa e mokhutšoane ea ho ikoetlisetsa li-pilates lapeng.
- Re robala ka morao, maoto a lekana le bophara ba pelvis, matsoho hammoho le 'mele. Ha re qhaqha matsoho fatše, re qhaqha pelvis le morao fatše, setopo se thehoa ka mokhoa o otlolohileng, o lekaneng. Butle-butle, vertebra ka mor'a vertebrae re khutlela fatše. Mpa e senya, re e hatella ho ea mokokoting.
- PI e ts'oana. Re phahamisa leoto, re khumama ka lengole re e hulela sefubeng. Midway emisa leoto, khutlela ho PI, hajoale, leoto la bobeli le se le ntse le phahama. Re nyoloha ho exhale, ho tlosa maoto. Mosebetsi oa rona ke ho boloka letheka le hatelloa ka ho feletseng fatše le mochine o hatisitsoeng. Ha boemo bo theoha, leoto le ama fatše ka menoana.
- Re robala ka mpeng, re otlolla maoto, re beha liatla tsa rona haufi le lifahleho, liatla tsa ka holimo. E-IE, nka moea, 'me ha u tsoa ka ntle ho phunyeletsa hlooho le sefuba ho tloha fatše. Re lokisa boemo mme re khutlela IP.
- Re phomola ka morao morao sebakeng sa ngoana. Re lutse serethe ka lirethe, 'mele o phunyeletsoa ka mangole, matsoho a otlolla pele, re sheba fatše.
- IP - ema holim'a lihlopha tse 'nè, liatla tsa matsoho li ka tlas'a mahetla, mangole - tlas'a letheka, ke hore, ka lehlakoreng le letona. Re anyesa mesifa ea mpa, lesela ha le khumame. Ha re tsoa pululo re phahamisa le ho otlolla letsoho le letona le leoto le letšehali. Re lokisa boemo, re khutlela ho FE. Re phahamisa leoto le letona le letsoho le letšehali. Re fetola maoto le matsoho, re ba phahamisa butle mme re theolela butle-butle maoto a rona ho fokotsa tsitsipano ea mesifa.
- Re phomola ka morao morao sebakeng sa ngoana.