Boikoetliso ba Pilates mat, bo-coorkork bo fana ka phephetso e kholo bakeng sa botsitso le mahlaba ka mpeng ha u ntse u potoloha maoto a fapaneng le 'mele o khutsitseng o khutsitseng. Ke boikoetliso bo khethehileng haholo bakeng sa mesifa ea oblique.
Sekoti se omeletseng se fetoha mokhoa o tsoetseng pele oa ho ikoetlisa , empa ke o motle oa ho o haha. Litaelo tsa ho ikoetlisa tseo ke li fang mona ke phetolelo ea bobeli.
Moralo: Maoto a hao a tla etsa halofo ea khoeli ea khoeli ho tloha bohareng ho ea lehlakoreng, a theohela bohareng, ebe o phunyeletsa lehlakoreng le leng ho khutlela qalong. A re qhetsoeng ho theoha:
(lifoto li ka ba khōloanyane haeba u li tobetsa)
Setlhopha se omeletsoeng
Thetsa ka morao ka mahetla hole le litsebe tsa hao le matsoho mahlakoreng a hao, lifate.
Eketsa maoto a hao holimo. Li boloke hammoho, ho kopa mokokotlo oa 'mele.
Pele u qala ho ikoetlisa, nka meea e fokolang e fokolang ho lumella mpa ea hao hore e tebeletse mokokotlong oa hao, 'me mokokotlo oa hao o lelefatsoe holim'a setulo. Mokokotlo oa hau o tlase o tla ba holim'a mathe. Hase boikoetliso ba mokokotlo bo se nang lehlakore .
Matla a hao a mpa a tla fumana ho ikoetlisa empa o batla hore 'mele oa hao o ka lula o phutholohile ka hohle kamoo u ka khonang ho pholletsa le boikoetliso.
Litlhapi ho Lehlakore
Inhale: Ho boloka mpa ea hao e kenngoa, sebelisa matla a mpa ho nka maoto a hao ka lehlakore. Maoto a lula hammoho.
Etsa hore sena se tsamaee habonolo qalong, u boloke letheka holim'a mathe. Ha o ntse o matlafala, tlohela letheka le thekesele hanyane ka hanyane ha le tsamaisoa joalokaha ho bontšoa. (Qetellong, boikoetliso bona bo tlosa letheka ho tloha ka mathe.)
'Meleng oa hau o tla lula o khutsitse mme o tsitsitse. E thusa ho thibela butle-butle makhapetla a matsoho holim'a mathe.
Moto e potoloha
Maoto a pota-pota mme a feta ka har'a setsi se tlaase. U se ke ua nka maoto a hao a le tlaase hoo mokokotlo oa hao o ka tlaase o tsoa kahare.
Maoto a hau a ka fokotseha ho feta se tšoantšetsoang haeba o ka se etsa ntle le ho senya mokokotlo oa hau kapa molala. Hape, 'mele o ka holimo o ntse o le teng. Sena ke bohle ba sebetsang .
Litlhaka Tlatsa Selikalikoe
Ha maoto a hao a qala ho fallela ka lehlakoreng le leng la arc ea hau, sebelisa exhale ea hau ho ba nka le ho feta. U lokela ho ikutloa u tebile haholoanyane ka mpeng ha u ntse u mo tlisa hohle le ho qala boemo.
Etsa seretse se seng ka tsela e 'ngoe. Tsoela pele ho fihlela u entse 3 ka lehlakoreng le leng.
Le hoja re ne re qheqhetsa mokhoa ona ka tsela e fapaneng, etela mekhoa ea hao ea Pilates 'me u behe eona hammoho le phefumoloho e kholo le ho phalla.
Ka tatellano ea liketso tsa matloana tsa Joseph Pilates , sekoti se koahetsoeng ke sekoti se lateloa ke 'mele o ka holimo o sotha.