Hona joale ho tsebahala ho eketsehileng ho fumana mofuta o khethehileng oa ho ikoetlisa - Pilates. Ho fapana le ho ikoetlisa ha setso, pilates naheng ea rona ha e tsejoe ke bohle. Ha a ntse a le linaheng tse ling mokhoa o joalo o sebelisoa haholo bakeng sa merero e fapaneng ka ho feletseng. Ke eng kapa efe e ikhethang le hore na ho na le likarolo tse ling tsa pilates bakeng sa ho hōla hantle? Sena se tla tšohloa sehloohong sena.
Pilates ke eng?
Joalokaha ho se ho boletsoe, Pilates ke mofuta o ikhethang oa gymnastics, o tsejoang ka mehato e tsitsitseng le e boreleli, maqhubu a khethehileng, ho phefumoloha le tse ling tse ngata. Ba bang ba bile ba re Pilates ke motsoako oa ho ikoetlisa 'meleng le kelellong.
Na nka senyeheloa ke boima ha ke ntse ke etsa li-pilate?
Karabo ea batho ba sebetsanang le Pilates: "Ehlile, o ka khona!" Empa ho ntse ho le molemo ho bolela hore mokhoa ona oa ho ikoetlisa o ne o sa etselloa ho lahleheloa ke boima ba 'mele, empa bakeng sa ntlafatso ea' mele oa motho. Ho lahleheloa ke boima bo feteletseng - sena ke sephetho sa bobeli, empa ka sebele, ka thuso ea Pilates u ka theola boima ba 'mele. 'Me barupeli ba pilates ba re metsotso e 10 feela ea boikoetliso ka letsatsi e lekane ho fokotsa boima ba' mele. Lumellana, ho bonolo ho feta ho ea boikoetliso. Mohlomong ke ka lebaka leo Pilates bakeng sa boima ba 'mele e bitsoa "botsoa ba aerobics".
Ho tsoa ka holimo, 'mali a ka' na a se ke a utloisisa hore na sena se ka ba joang. Metsotso e leshome feela ea Pilates e lekaneng ho fokotsa boima ba 'mele? E shebahala e le pale ea tšōmo, e nepahetse? Ka hona, hang-hang re tla hlakisa hore haeba u ikemiselitse ho theola boima ba 'mele, joale ka nako e le' ngoe u tla koetlisoa hore u hlahlobe lijo tsa hau.
Pilates e u thusa joang ho fokotsa 'mele?
Haeba u ntse u belaella hore na Pilates e ka u thusa ho theola boima ba 'mele, joale a re ke re sheba hantle hore na e sebetsa joang.
Pilates e kopanya li-exercises tse shebaneng le mesifa ea 'mele o ka hare. Lintlheng tse kang letheka, mochine oa khatiso, thorax. 'Me e libakeng tsena' me karolo e kholo ea boima ba 'mele bo fetisitsoe. 'Me ho tloha mona ho hlaka hore na ho chesa boima ho etsahala joang. Ho phaella moo, monyetla oa bohlokoa oa ho sebelisa Pilates ho lahleheloa ke boima ba 'mele ke bobebe le ho fokola. Bakeng sa mokhoa o mong oa ho ikoetlisa, 'mele oa hao o chesa ka karolelano ea li-kilocalories tse 300, tse fokolang ho feta, mohlala, ho aerobics kapa gymnastics ea tantši. Mojaro ona ha oa tlatsetsa ho lahleheloa ke boima ba 'mele. 'Me haeba ho lahleheloa ke lik'hilograma tse eketsehileng ho lieha, esita le ka ho matlafatsa ha mesifa eohle ea' mele, joale ho phaella ho setšoantšo se senyenyane le bophelo bo botle, o ntlafatsa 'mele oa hau.
Ho ikoetlisa bakeng sa tahlehelo ea boima ba 'mele
Pilates, joaloka li-gymnastics tse ling tse tsosolosang, ha e lebisoe sebakeng leha e le sefe, empa likarolong tsohle tsa 'mele ntle ho kopo. Ha e le hantle, u ka hatisa sebaka se thata haholo, empa u se ke ua se ela hloko feela.
Bohle bo sebelisa Pilates bakeng sa tahlehelo ea boima bo ka aroloa ka lihlopha tse latelang:
- ho ikoetlisa bakeng sa sefubeng;
- ho ikoetlisa bakeng sa maoto le maotla;
- ho ikoetlisa bakeng sa letheka le mochine oa khatiso.
Ntle le karohano ena, ho ikoetlisa hohle ho ka aroloa ho latela maemo a itseng ho koetlisoa (thupa ea ho ikoetlisa, fitball, simulators, joalo-joalo)
Ke habohlokoa hore re re Pilates e kenyelletsa lithuto tse fetang 500 tse fapaneng, tseo e mong le e mong a li etsang. Li ikoetlisa li khethiloe ke mokoetlisi ho latela sepheo seo u ipehetseng sona, hammoho le sebōpeho sa hau sa 'mele le litemoso tse teng tse teng (le hoja tse ling li sa fumanehe haholo). U ka e etsa uena kapa ka lihlopha. Leha ho le joalo, qalong ho ntse ho le molemo ho etsa litlhahlobo tlas'a taolo ea moetapele. Ho seng joalo, li-sprains esita le likotsi li tloaelehile.Mehlala e seng mekae ea Liketso tsa Pilates e atlehile ho fokotsa boima ba 'mele.
Koetlisa 1
Ho qala boemo (PI): Legs ho bophara ba mahetleng, matsoho a ka lehlakoreng le ka pele la maoto, mahetleng a phutholohile.
Ho ikoetlisa (VP): Tsamaea pele, ho khumama ka mangole le ho a hasanya ka lehlakoreng le leng. Tabeng ena, serethe se ama fatše, mokokotlo o theoha pele, matsoho a phallela maotong. Ha ho ikoetlisa ho etsoa ka nepo, sefuba se pakeng tsa mangole. Khutlela sebakeng sa pele, u etse khethollo ka mokokotlo oa hau, 'me u senye mahetla ka pel'a hao.
Koetlisa 2
FE: Maoto hammoho, matsoho a theoha.
VP: U tswela pele, leka ho ama fatše ka matsoho, u sa khumame. Kamora 'ona, ntle le ho fetola boemo, nka mehato e 2-3 pele (tlohela fatše, likoti li lule ka holimo). Khutlela sebakeng sena ka metsotsoana e 10-20. Fokotsa menyako ea hau fatše, phahamisetsa hlooho ea hau (etsa hore u senyehe ka morao). Lula sebakeng sena metsotsoana e 10-20. 'Me joale re etsa ntho e' ngoe le e 'ngoe ka tatellano e rekisoang. Re phahamisa likoti holimo, theola hlooho, lokisa boemo. Re pheta makhetlo a 25. Ka mor'a moo, re tsamaea maoto ka matsoho. Butle-butle khutlela IP.
Koetlisa 3
IP: Emela lihlopha tse 'nè, hlooho e lekanang le fatše.
VP: Phahamisa letsoho la hao le letona 'me ue tšoare ka pel'a hao,' me u otlolle leoto la hao le letšehali. Sebaka se ne se ts'oanetse 'me se khutlisetsoa IP. Ebe u fetola letsoho le leoto.
Koetlisa 4
IP: Robala ka lehlakoreng la hau le letšehali, hula letsoho la hao le letšehali, hlooho ka letsoho. Phahamisa maoto a hao 15 cm ka holim'a fatše.
VP:. U tsamaisa maoto ka pele ho boemo bo pota-potileng le 'mele, o ba bōpa hanyenyane. U khutlela ho FE. Pheta ka makhetlo a 25. Robala ka lehlakoreng la hao le letona hape u etse boikoetliso.
Koetlisa 5
IP: Joaloka ho Exercise 4
VP: Khomala maoto mokhoeng oa hau, ebe o ba sutumelletsa pele. Tlosa mangole a hao, maoto a otlolohe ho theha ka lehlakoreng le letona le 'mele. Koola maoto mme u khutlele ho FE. Etsa ka makhetlo a 25, ebe o pheta se tšoanang ka lehlakoreng le letona.
Koetlisa 6
IP: Robala ka lehlakore le letšehali. Leoto le letšehali le khumama ka mangole 'me le lemetse morao.
VP: Ho itšetleha ka sefahleho sa letsoho le letšehali le leoto le letona, phahamisa 'mele. Letsoho le letona le hula holimo. Etsa ka makhetlo a 15, joale fetola boemo ba 'mele ka lehlakoreng le leng.
Koetliso ea 7
FE: Lula holim'a fitball, bophara ba maoto a lehetla, u khumame ka morao (senya lebelo ka likhato tse 150), otlolla matsoho ka pel'a hao.
VP: Ntle le ho ts'ehetsa tšehetso, tsosolosa mokokotlo oa hau. Re emisa boemo mme re kheloha hape. Pheta ka makhetlo a 25.