Ama-pilates eze ezimpilweni zethu ukuthi azohlala, iminyaka embalwa, izigidi zabesifazane emhlabeni wonke zenza le nqubo yokuzivocavoca ukuze zihlale zisesimweni. Lo mdlalo uphezulu kakhulu Kunconywa cishe kuzo zonke izimo, kubandakanya nabesifazane abakhulelwe. Kodwa-ke, njenganoma yiluphi uhlobo lwezemidlalo, kubaluleke kakhulu ukuthi uthathe uchungechunge lwezinyathelo zokuzivikela ngaphambi kokungena kulo.
Ikakhulukazi uma ukhulelwe, kubalulekile ukuthi ngaphambi kokuzivocavoca nganoma yiluphi uhlobo lwezemidlalo, ukhulume futhi ucele iseluleko kudokotela wakho wezifo zabesifazane. Ngaphezu kwalokho, ukujwayeza ukuphepha ama-Pilates, kuyadingeka ukuthi uthole usizo lochwepheshe. Ngale ndlela, unga dlala ezemidlalo y zihlale ziphilile ngesikhathi ukhulelwe, kodwa yebo, ngaphandle kokubeka impilo yakho noma yengane yakho engcupheni.
Yini ama-Pilates wabesifazane abakhulelwe?
Ama-pilates inqubo yokuvivinya umzimba ehlanganisa ukuqeqeshwa ngokomzimba nokuqeqeshwa kwengqondo. Ngokuma okuhlukile nokulawula ukuphefumula, kuhloselwe ukuthuthukisa ukuzinza komzimba, ukwandisa amandla nokulinganisela. Inhloso yamaPilates ukuqinisa imisipha ngokunyakaza okuncane, okunomthelela ophansi. Ngakolunye uhlangothi, ukulawula ukuphefumula ngesikhathi sokunyakaza kusiza ukuthuthukisa isimo esingokomzwelo lapho kutholakala khona isimo sokuphumula.
Endabeni yePilates yabesifazane abakhulelwe, ukunyakaza kugxile endaweni yesisu, ye-lumbar kanye ne-pelvic. Lokho, izindawo zomzimba ezihlupheka kakhulu ngesikhathi sokukhulelwa. Lokhu kuhamba kusiza ukuthuthukisa imisipha futhi kuvimbele ukulimala njengomphumela wokuzuza kwesisindo. Futhi ngumdlalo onconywe kakhulu kwabesifazane abakhulelwe, ngoba ukulawula ukuphefumula kubalulekile isikhathi sokulethwa.
Izinzuzo zamaPilates kwabesifazane abakhulelwe
Inzuzo enkulu ozoyithola ngokuzijwayeza ama-Pilates ngesikhathi ukhulelwe ukuthi uzokwazi qinisa imisipha yakho ngomsebenzi onomthelela ophansi. Ngokuqinisa imisipha yezindawo ezifana nomhlane wakho, isisu noma iphansi, ukukhathazeka okujwayelekile kakhulu kulesi sigaba kuzoncishiswa.
Lezi ziyi ezinye izinzuzo yale nqubo yokuzivocavoca:
- Tones imisipha odongeni lwesisu naphansi kwe-pelvic. Ukusebenza kulezi zindawo ngokuzivocavoca okuthile kubalulekile ukuze kugcinwe impilo enhle ngemuva kokubeletha. Ukwenza ngcono impilo yesitezi sakho se-pelvic, ungahlanganisa ama-Pilates ne-Kegel umzimba.
- Thuthukisa ukujikeleza kwegazi. Ngale ndlela ungagwema ukuhlupheka ngokugcina uketshezi ezinyaweni nasemilenzeni, okuvame kakhulu kulesi sigaba.
- Uzofunda ukulawula ukuphefumula kwakho. Ngesikhathi sokulethwa, ukulawula ukuphefumula Kubalulekile enganeni, kepha futhi nokukwazi ukunciphisa ukungakhululeki kokuqina.
Okubi nokuqapha
Yize ungomunye wemidlalo ehamba phambili futhi unconywe kakhulu kwabesifazane abakhulelwe, Ama-pilates awanazo izingozi. Ngalesi sizathu, kubalulekile ukuthi uye kudokotela wakho ngaphambi kwesikhathi, nokuthi wenze lo msebenzi ngokuholwa ngungoti. Khumbula ukuthi esimweni sakho akufanele wenze ukunyakaza okuthile, ngakho-ke, uchwepheshe uzokulungiselela inqubo ethile.
Ama-pilates wabesifazane abakhulelwe akunconywa ezimweni ezilandelayos:
- Uma udinga gcina ukuphumula okuphelele ngesikhathi sokukhulelwa kwakho
- Endabeni ekhona ingozi yokuthuthukisa i-placenta previa. Kulesi sixhumanisi Sikushiya imininingwane eminingi ngale nkinga ngesikhathi sokukhulelwa.
- Uma ngesikhathi sokukhulelwa kwakho uhlushwa iziqephu ze ukopha
- Esimweni lapho uhlushwa yi umfutho wegazi ophezulu
- Kwabesifazane abethula izinkinga zenhliziyo
Ezimweni eziningi, ama-Pilates azuzisa kakhulu abesifazane abakhulelwe, kepha futhi nokululama uma usuthole ingane yakho. Lo mdlalo onomthelela ophansi uzokusiza uqinise imisipha yakho nomzimba wakho uzobukeka unamandla futhi unempilo. Kepha uzobona nemiphumela ekumeni kwakho, esimeni sakho esingokomzwelo ngoba umkhuba wamaPilates kukusiza uphumule futhi, uzothuthukisa impilo yaphansi kwakho okhalo, okuyisisekelo ngemuva kokukhulelwa nomonakalo odalekile ekubelethweni.