Joseph Pilates o ile a ntlafatsa mokhoa oa hae oa ho ikoetlisa bakeng sa ho tsosolosa bophelo bo botle ka mor'a ho tsoa likotsi, ka lebaka leo ho rarahaneng ha mesebetsi ea hae ho loketse motho e mong le e mong ntle ho khethollo. Mokhoa oa hae o reretsoe ho koetlisa mesifa e itseng e sa rarahaneng ntle le koloi e matla, e lumellang hore metsotso e 10-15 e koetlisoe ho hlahisa "bothata". Ka mohlala, litlhahiso tsa pilates bakeng sa liphatlalatso li ama mesifa eohle ea mpa, ho akarelletsa le tebileng, e seng e amehang nakong ea koetliso e tloaelehileng.
Ho tsamaisa butle le ho boreleli ho ke ke ha khoneha ho thusa kapele boima ba 'mele, empa Pilates e tla u thusa ho theola boima ba' mele ka ho tiisa mesifa ea mesifa, ho eketsa molumo oa 'mele oohle. Kahoo haeba u batla ho matlafatsa mesifa, hula setšoantšo 'me u se ke ua fufulela ka nako eo, joaloka aerobics, tsamaiso ea Pilates ke ea hau. Tlhōrō ea li-exercise tsa Pilates li ka etsoa malapeng, u hloka feela liaparo tse ntle le mokoti.
Ha u etsa lithuto tsohle, u lokela ho leka ho fetisetsa mpa, mehato e lieha le e boreleli. Pilates e boetse e thusa haholo ka morao. Ka lebaka la ho hlahloba khafetsa ea boemo bo nepahetseng ba mokokotlo nakong ea boikoetliso, corset ea mesifa e matlafatsoa, boemo bo bile bo ntlafala.
Ka tlase ke litlhahiso tse 6 tse atlehang ka ho fetisisa tsa pilates bakeng sa mpa. Li tla u thusa hore u fumane sehlaha se setle le mochine o hatisoang ka thata, o etsa feela makhetlo a mararo ka beke.
Liketso tsa Pilates bakeng sa mpa e otlolohileng:
E fetohile lekholo
Koetliso ena e matlafatsa mesifa ea khatiso mme e ba lokisetsa mosebetsi o eketsehileng. Thema ka morao, phahamisetsa maoto 'me u li khumame ka mangole a likhato tse 90. Matsoho a ile a otlolla setopo, lifate. Inhale, ka pululo e phahamisa hlooho le mahetleng. Theola matsoho holimo le tlaase, joalokaha eka u otla holim 'a metsi. Khutlela sebakeng sa pele mme u phomole. Pheta boikoetliso ka makhetlo a 10.
Ho senya
Maoto a le hammoho, lisokisi li huloa, matsoho a otlolloa holimo. Inhale, exhale butle, ho fihlela u lula fatše. Leka ho utloa vertebra ka mor'a li-vertebrae tse tsoang fatše. Joale, feela butle-butle, khutlela sebakeng sa pele. Utloa hore na vertebra e 'ngoe le e' ngoe e hatelloa fatše ebe e khutlisetsoa morao. Pheta ka makhetlo a 10.
Ho eketsa leoto le le leng
Phahamisa hlooho le mahetla, hula lengole le letšehali ho ea sefubeng, 'me u phahamise leoto le letona' me u hulele pele, litulo li huloa. Matso ke kamoo ho ka khonehang ho huloa. Inhale, ka phomolo e hula leoto le letšehali, 'me lengole le letona le hatelloa sefubeng. Fetola boemo ba maoto ka makhetlo a 20.
Lintlafatso tsa Leg
Litlhaka li phahamisitsoe, mangole a koaletsoe likhato tse 90. Matsoho a otlolohile holimo. Inhale, ha u tsoa moeeng u phahamisa hlooho le mahetleng, otlolla maoto ebe u khutlisa matsoho. Leka ho otlolla matsoho le maoto. Khutlela sebakeng sa pele. Sebelisa makhetlo a 10.
Ho sotha
Lula fatše, u khumama, u kenyetse maoto ka matsoho a hao, tobetsa sefuba sa hau sefubeng. Ha u tsoa mouoane, itšetlehile ka morao ho fihlela mahlapa a mahetleng a ama rug. Khutlela sebakeng sa pele. Etsa boikoetliso butle-butle, ho hula mesifa ea khatiso ka hohle kamoo ho ka khonehang.
Mosebetsi o thata
Likoti li sekametse ka lebelo la likhato tse 45, maoto a hatelloa fatše. Ha pululo e otloloha leoto le letšehali, mangole a tšoana. Ka nako e ts'oanang, phahamisa matsoho holimo, liatla tse ling. Etsa phefumoloho, phahamisetsa hlooho le mahetleng ha u tsoa, ho fihlela matsoho a lekana le leoto le leng le le leng. U se ke ua hula ka litšenyehelo tsa mesifa ea matsoho le mahetleng. Sebelisa feela mesifa ea khatiso. Pheta mokhoa ona ka makhetlo a 10, u fetola leoto le leng le le leng.