Mukangophunzira bwinozofunikira, masewera olimbitsa thupi a Pilatespa Reformer, Cadillac, kapena Mpando atha kutenga mphamvu zanu, kusinthasintha, ndi kuwongolera kupita kumlingo wina. Mayendedwe awatsutsani pachimake chanu, sinthani kukhazikika, ndikukulitsa kulumikizana kwanu ndi thupi.
✅ Wosintha: The Advanced Landscape
Mukadziwa bwino zoyambira zaWokonzanso Pilates, masewera olimbitsa thupi apamwamba amatha kutsutsa mphamvu zanu, kukhazikika, ndi kuzindikira kwa thupi lanu kwambiri. Mayendedwe awa adapangidwa kutigwiritsani ntchito magulu angapo a minofupanthawi imodzimodzi, yenga kulamulira, ndi kuzama kusinthasintha. Zochita ziwiri zodziwika bwino ndi The Snake ndi The Overhead.
1. Njoka
Kuyikira Kwambiri:Kuphatikizika kwapakati, kuyenda kwa msana, ndi kukhazikika
Njoka ndintchito yovuta yokonzanso zinthuzomwe zimaphatikiza kusuntha kozungulira ndi kuwongolera kolondola kwa chonyamulira. Kuyambira pakukhala kapena kugwada, inuphatikizani pachimakepamene mukusuntha chonyamulira chozungulira kapena chozungulira. Zolimbitsa thupiamalimbana ndi kutsegula kwa oblique, kumveka kwa msana, ndi kukhazikika kwamphamvukudzera m'chiuno, mapewa, ndi m'chiuno.
Mfundo zazikuluzikulu:
* Khalani ndi msana wosalowerera ndale ndikuwongolera kupuma monse.
* Pewani kugwetsa mapewa kapena kulola chiuno kupendekera kwambiri.
* Yang'anani kwambiri pamayendedwe osalala, oyenda m'malo mothamanga kwambiri kuti mugwire minofu yokhazikika.
2. Pamwamba
Kuyikira Kwambiri:Mphamvu yapamwamba ya thupi, kukhazikika kwa mapewa, ndi kulamulira pakati
The Overhead ikuphatikizapokutambasula mikono pamwambapamene kusunga mayanidwe pa ngolo, nthawi zambiri pamodzi ndi mayendedwe mwendo kapena ngolo kuyenda. Zochita izikumalimbitsa mapewa, kumtunda msana, ndi pachimake, komanso kuwongolera kaimidwe komanso kuyenda kwamapewa.
Mfundo zazikuluzikulu:
* Sungani pachimake chanu ndi nthiti zokhazikika kuti muteteze kumunsi kumbuyo.
* Yendetsani chonyamuliracho pang'onopang'ono, kuwonetsetsa kuti pali chipwirikiti pakati pa akasupe.
* Pewani kutseka zigongono kwathunthu; sungani mapindika ang'onoang'ono kuti mutetezeke pamodzi.
N'chifukwa Chiyani Maseŵera Awa Ndi Ofunika?
Zochita za Advanced Reformer monga Njoka ndi The Overheadkukankhira malire amayendedwe achikhalidwe a Pilates. Amafuna kugwirizanitsa, kulondola, ndi mphamvu, kuthandiza odziwa bwino kugwirizanitsa malingaliro ndi thupi, kupititsa patsogolo kulimbitsa thupi, ndi kulimbitsa thupi. Kuphatikiza izi muzochita zanuzimatsimikizira kukula kosalekeza ndi kupambana kwa Wokonzanso.
✅ Cadillac: The Elite Frontier
The Cadillac, yomwe imadziwikanso kuti Trapeze Table, ndi imodzi mwazinthu zosunthika komanso zapamwamba za zida za Pilates. Kuphatikiza kwakeakasupe, mipiringidzo, ndi zomata za trapezeamalola zolimbitsa thupi zovuta kutitsutsani mphamvu, kukhazikika, ndi kusinthasintham'njira zochepa makina ena angathe. Kwa akatswiri apamwamba, masewera olimbitsa thupi monga Hanging Pull-Ups ndi Bicycle in the Air amakankhira malire a core control andkugwirizana kwathunthu.
1. Zokoka Zopachika
Kuyikira Kwambiri:Mphamvu zapamwamba za thupi, kukhazikika kwa scapular, komanso kuchitapo kanthu kwapakati
Zokoka Zopachika pa Cadillacgwiritsani ntchito trapeze barkapena kukankha-kupyola kapamwamba kuti mukweze ndi kutsitsa thupi mwadongosolo. Zochita iziamanyamula mikono, mapewa, ndi nsanapamene akufuna kukhazikika kwapakati kuti apitirize kugwirizanitsa panthawi yonseyi. Ndi masewera apamwamba omwensokumawonjezera mphamvu yogwira komanso kulumikizana.
Mfundo zazikuluzikulu:
* Sungani mapewa pansi ndi kutali ndi makutu kuti muteteze khosi.
* Phatikizani minofu ya m'mimba kuti mukhazikike msana.
* Yendani pang'onopang'ono komanso mowongolera, kuyang'ana pagalimoto yosalala komanso kuyenda kwa bar.
2. Njinga Mumlengalenga
Kuyikira Kwambiri:Mphamvu zazikulu, kuyenda kwa chiuno, komanso kulumikizana
Njinga Yamlengalengaimalepheretsa minofu ya m'mimba ndi ma flexor a m'chiunopamene mukugwirizanitsa kayendedwe ka miyendo. Zingwe zoyimitsidwa kapena akasupe oyimirira a Cadillackupereka kukana ndi chithandizo, kulola sing'anga kupondaponda miyendo ngati njinga pamenekukhala ndi thunthu lokwezeka, lotanganidwa.
Mfundo zazikuluzikulu:
* Sungani pachimake chokokedwa mkati ndi kumunsi kumbuyo kuti mupewe kupindika.
* Sunthani miyendo mokhazikika, momveka bwino m'malo mongobwerezabwereza.
* Yang'anani pakusunga kukana komanso kuyenda kosalala kuti muthe kuchita bwino.
N'chifukwa Chiyani Maseŵera Awa Ndi Ofunika?
Zochita zapamwamba za Cadillac izikusonyeza makina's osankhika kuthekera. Amafunikira kuphatikiza mphamvu, kusinthasintha, ndi kuwongolera kolondola, kuwapangitsa kukhala abwino kwa akatswiri odziwa ntchito omwe akufunakukankhira zochita zawo za Pilatesku mlingo wotsatira. Nthawi zonse kuphatikiza mayendedwe awa akhozakulimbitsa bwino minofu, kugwirizanitsa, ndi kugwirizanitsa thupi lonse.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Mpando: Pansi pa Precision
The Pilates Chair,Wodziwikanso kuti Wunda Chair, ndi chida chocheperako koma chovuta kwambiri. Mapazi ake ang'onoang'ono amatsutsa kuthekera kwakekuyesa mphamvu, moyenera, ndi kulamulira. Zochita zotsogola pa Mpando zimafuna kulondola komanso kuchitapo kanthu kwa thupi lonse, zomwe zimapangitsa kukhala koyenera kwa akatswiri omwe amayang'anakonza bata ndi mgwirizano. Zochita ziwiri zoyimilira ndi The Tendon Stretch ndi The Handstand.
1. Kutambasula kwa Tendon
Kuyikira Kwambiri:Kusinthasintha kwa ng'ombe ndi hamstring, kukhazikika kwapakati, komanso kuyenda kwa akakolo
Kutambasula kwa Tendon kumaphatikizapokuyimirira pa Mpandondi zidendene zokwezedwa kapena kutambasula pamwamba pa pedal, kukanikiza pansi kuti agwirizane ndi miyendo pamenekusunga msana wosalowerera. Zochita izi zimatambasula ana a ng'ombe ndi hamstrings panthawi imodzi ndikuyambitsa pachimakekulamulira kayendedwe.
Mfundo zazikuluzikulu:
* Sungani chiuno chosalowerera komanso msana wautali.
* Gwirizanitsani m'mimba kuti mupewe kufalikira kwa msana.
* Yendani pang'onopang'ono komanso mowongolera kuti mugwire bwino miyendo ndi minofu yapakati.
2. Pamwamba
Kuyikira Kwambiri:Mphamvu zapamwamba za thupi, kukhazikika kwa mapewa, ndi kukhazikika
Kuyimilira pamanja pampando ndikuyenda kwapamwamba kwambiri komwe kumafunikira kukweza thupi mozondoka ndi manja pa pedal. Zochita iziimakulitsa mapewa, mikono, ndi pachimake, pamene mukuwonjezera kukhazikika ndi kulingalira. Nthawi zambiri amagwiritsidwa ntchito ndi akatswiri odziwa ntchitokhalani ndi chidalirom'malo opindika.
Mfundo zazikuluzikulu:
* Phatikizani pachimake mokwanira kuti mugwirizane ndikupewa kugwa kumbuyo.
* Sungani mapewa amphamvu komanso kutali ndi makutu kuti muteteze khosi.
* Yambani ndi zonyamula zing'onozing'ono kapena zoyimilira pang'ono musanayambe kukulitsa.
N'chifukwa Chiyani Maseŵera Awa Ndi Ofunika?
Kutambasula kwa Tendon ndi Handstand kumapereka chitsanzo cholondola komansowongolerani zomwe Mpando akupereka. Zochita zonse ziwirigwiritsani ntchito magulu angapo a minofunthawi imodzi ndipo zimafuna kuyenda moganizira. Kudziwa bwino masewerawa kumapangitsa mphamvu, kukhazikika, kusinthasintha, ndi kusinthasintha, ndikuwunikira udindo wapadera wa Mpando mumaphunziro apamwamba a Pilates.
✅ Mapeto
ZapamwambaZochita za Pilatesperekani mwayi wopanda malire kuti mukulitse machitidwe anu mosamala komanso moyenera. Ndi chitsogozo choyenera ndi maphunziro okhazikika, mukhozakuonjezera mphamvu zanu, kuyenda, ndi thanzi lonse la msana.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
✅ Mafunso Okhudza Pilates Reformer
1. Ndani ayenera kuyesa masewera olimbitsa thupi a Pilates pamakinawa?
Zochita za Advanced Pilates ndizoyenera kwambiri kwa anthu omwe ali ndi chidziwitso champhamvu cha Pilates, kukhazikika kwapakatikati, komanso kuzindikira kwathupi. Oyamba kumene ayenera kuyang'ana pa kudziŵa mayendedwe oyambirira asanapite patsogolo kuti asavulale.
2. Kodi zochitika za Reformer, Cadillac, ndi Chair zimasiyana bwanji pazovuta?
Reformer: Amapereka kukana kosunthika komanso kuyenda kwamadzimadzi, kugogomezera kuphatikizana kwa thupi lonse.
Cadillac: Amapereka zomata zingapo zolimbitsa thupi zoyima ndi kuyimitsidwa, zomwe zimapangitsa kuti zikhale zoyenera kulimba, kusinthasintha, komanso zovuta zokhazikika.
Mpando: Wokhazikika komanso wosakhazikika, wofuna kuwongolera kwakukulu, kuwongolera koyambira, komanso kulondola kwamayendedwe apamwamba.
3. Kodi masewero olimbitsa thupi apamwambawa ndi otetezeka kuchitira kunyumba?
Kaya mukufuna kapena ayithandizo la akatswirikusonkhanitsa Pilates wokonzanso wanu zimadalira zinthu zingapo, kuphatikizapochitsanzoinu mwagula, wanuchitonthozo mlingo ndi msonkhano, ndizovuta za wokonzansoyokha. Tiyeni tidutse zabwino ndi zoyipa zodzisonkhanitsa nokha motsutsana ndi kulemba ntchito akatswiri.
4. Ndi zitsanzo ziti za masewera olimbitsa thupi apamwamba pa makina aliwonse?
Wosintha: Njoka, Pamwamba Pamwamba, Mitundu Yotambasula Yaitali
Cadillac: Zokoka Zopachika, Njinga Mumlengalenga, Kugudubuza Ndi Zingwe
Mpando: The Tendon Stretch, Handstand, Pike Press
5. Kodi mungapite bwanji patsogolo mosatetezeka?
Zochita zoyambira Master poyamba
Pang'onopang'ono onjezerani kukana kwa masika kapena kusuntha kosiyanasiyana
Yang'anani pa mawonekedwe enieni komanso kupuma mokhazikika
Ganizirani za chitsogozo cha akatswiri kapena zovuta zazing'ono zowonjezeretsa musanayese kusuntha kwathunthu
6. Kodi ubwino waukulu wochita masewera olimbitsa thupi ndi uti?
Zochita zolimbitsa thupi zapamwamba zimakulitsa mphamvu zapakati, kulumikizana kwa minofu, kusinthasintha, kukhazikika, komanso kuzindikira kwathupi. Amawongoleranso kulumikizana kwa thupi ndi malingaliro ndikukonzekeretsani kuyenda koyenera pamoyo watsiku ndi tsiku kapena masewera ena othamanga.
7. Kodi masewera olimbitsa thupi a Pilates ayenera kuphatikizidwa kangati m'chizoloŵezi?
Kutengera kulimba kwanu, magawo 1-3 pa sabata akuyang'ana pamayendedwe apamwamba akulimbikitsidwa. Nthawi zonse muphatikizepo kutenthetsa koyenera, masewera olimbitsa thupi, ndikulola kupuma kapena masiku ochira kuti mupewe kugwiritsa ntchito mopitirira muyeso kapena kutopa.
Nthawi yotumiza: Aug-18-2025