Pilates ndi dongosolo la masewero olimbitsa thupi, omwe amatchulidwa ndi woyambitsa - dokotala ndi wothamanga, amene ankagwira ntchito kuchipatala cha Chingerezi pa nthawi ya nkhondo, Joseph Pilates. Maphunzirowa amapangidwa ndikuthandizira kuti athe kuwombola ngakhale iwo omwe adataya chiyembekezo choyamba. Mfundo zazikuluzikulu za kukonzanso zidafotokozedwa - kulephera, kupuma, kulondola ndi nthawi zonse, kusinkhasinkha, kusayenda bwino.
Padakali pano, Pilates ndi malo otchuka kwambiri, chifukwa zimathandiza panthawi imodzi kukhala osinthasintha komanso mphamvu, koma ndibwino kuti msanawo ukhale wotetezeka. Dziwani kuti dongosolo limakupatsani mwayi wosankha katundu woyenera pa msinkhu uliwonse.
Si chinsinsi kuti mkazi aliyense akufuna kukhala ndi ntchafu zokongola ndi zolimba, chifukwa amatha kukopa maonekedwe a amuna. Ndizochita masewera a pilates pamatako omwe angakuthandizeni kukwaniritsa maonekedwe abwino a ziwalo izi za thupi. Fomu zowonongeka zimalola mkazi kukhala wokongola ndi wopambana, choncho kudzidalira kwake kudzakhala kokwera. Kuphatikiza pa zotsatira za thupi, Pilates adzawonjezera kuyenerera ndi kukongola kwa dziko lamkati, monga kuchita masewera olimbitsa thupi kumafuna chisamaliro, kuyang'anira ndi kuyendetsa kayendetsedwe kalikonse.
Musanayambe maphunziro, muyenera kukonzekera. Ngati mukukonzekera kuphunzira Pilates kunyumba, ndibwino kuti muchite pamene palibe wina pakhomo. Ndikofunika kupanga mlengalenga: kuphatikizapo nyimbo zosangalatsa komanso zoyipa, kuti mutsegule chipinda. Ndikofunika kuti mutenge matayala omwe simukuphwanyika, monga mazenera a pilates akuchitidwa opanda phazi. Zovala ziyenera kukhala zolimba, koma osati zovuta.
Chofunika kwambiri pakuchita zochitikazo ndiko kupuma, ndipo kupuma kumawatsatira mimba. Izi ndizofunikira chifukwa minofu yomwe ikupsinjika imawononga kwambiri mafuta omwe amakhalapo nthawi yomwe magazi amadzaza ndi mpweya. Pa nthawi yothamanga, muyenera kuganizira zochitikazo, ganizirani za minofu panthawiyi.
Zochita zoyambazo zimachitidwa mkati mwa ntchafu - iyi ndi imodzi mwa malo ovuta kwambiri mu chiwerengero chachikazi.
Malo oyambira ali pansi, mutu umatambasula dzanja, miyendo imatambasula pamtengo. Phazi lakumtunda limagwidwa pa bondo ndikuyika phazi patsogolo pa ntchafu (pansi). Dzanja la manja likutambasulidwa pansi paondolo lowerama ndipo atakulungidwa pakhosi. Ndiye mwendo wabodza umakwezedwa pamwamba mpaka pafupifupi masentimita makumi atatu kuchokera pansi, kotero iwo amakhala ndi mphindi pang'ono ndikubwerera pansi.
Ntchitoyi imabwerezedwa katatu, kenako ntchitoyi ikuchitika ndi mwendo wina.
Ngakhale pambuyo pa njira imodzi, mumatha kumva kupweteka kwa minofu ndikukumva ululu pang'ono kuchokera pa katunduyo.
Zochitika zotsatirazi zakonzedwa kunja kwa ntchafu kuti izitenge, zomwe zingamuthandize msungwanayo kuwoneka bwino.
Malo oyambira ali mbali imodzi, pansi, miyendo imayendetsedwa pambali. Dzanja limodzi liyenera kulimbikitsa mutu wake, ndipo lina (kumtunda) liyenera kuikidwa pansi ndi kupuma pa ilo. Kenaka phazi lakumtunda liyenera kukwezedwa mmwamba (mpweya), phokoso liyenera kutengedwa kupita padenga. Mgugu wapansi pa nthawi ino umakhalabe m'malo. Msola umatsitsimula kutuluka, ndipo chowotchera chimachokera kwachokha. Kuchita masewera olimbitsa thupi kumabwerezedwa katatu pa mwendo uliwonse.
Ma Pilato a minofu imaphatikizapo kuchita masewera olimbitsa thupi: malo oyambirira ndi ofanana ndi malo oyambirira a thupi lomwe lapita kale (kumbali yake, miyendo yatsekedwa pamodzi). Dzanja lakumunsi limakoka pamwamba, kupitiriza thupi, ndi kuika mutu wake. Thupi liyenera kukhala pa mzere womwewo. Dzanja lakumwamba laulere liyenera kukhazikitsidwa mosiyana ndi kulimbana nalo. Tiyenera kukumbukira kuti ntchitoyi imamanganso m'chiuno.
Kenaka, miyendo iwiri iyenera kunyamulidwira (osati kuphwanyidwa) ndi mazira kwa masekondi angapo pompano. Kenako pang'onopang'ono mubwere ku malo oyamba. Kuchita masewera olimbitsa thupi kumayimbanso mobwereza nthawi khumi.
Pakapita nthawi, chiwerengero cha njira ziyenera kuwonjezeka, nthawiyo iyenera kukhala pafupi masekondi makumi atatu, ndipo iyenera kuchitika nthawi zonse.