Kodi mukuganiza ngati Pilates ingakuthandizeni kumanga minofu? Simuli nokha. Anthu ambiri amaganiza kuti kupanga minofu kumafuna zolemera zolemera kapena masewera olimbitsa thupi kwambiri. Koma Pilates ndi njira yamphamvu, yopanda mphamvu yolimbitsira ndi kumveketsa thupi lanu - makamaka pachimake - popanda kukweza. Kaya mukuyang'ana minofu yowonda, kaimidwe bwino, kapena mphamvu zogwirira ntchito zatsiku ndi tsiku, Pilates imatha kupulumutsa.
Mu bukhuli, mupeza momwe Pilates amamangira minofu, momwe amafananira ndi weightlifting, ndi momwe mungakulitsire zotsatira zanu.
Momwe Pilates Amamangira Minofu
Pilates idapangidwa kuti izigwira ntchito m'magulu akulu ndi ang'onoang'ono aminofu kudzera mumayendedwe oyendetsedwa, kukana kulemera kwa thupi, komanso kuchitapo kanthu kolunjika. Mosiyana ndi maphunziro amphamvu achikhalidwe omwe amayang'ana kwambiri kukweza zolemera, Pilates amatsindikakukhazikika kwa minofu, kukhazikika, ndi kupirira. Umu ndi momwe zimagwirira ntchito:
Nthawi Yovuta Kwambiri
Pilates amamanga minofu kudzerakukhazikika kokhazikika. Mwa kusuntha pang'onopang'ono, mwadala, minofu yanu imakhala yolimba kwambiri, zomwe zimalimbikitsa mphamvu ndi kupirira. Mwachitsanzo, kukhala ndi thabwa kumayang'ana khoma la m'mimba mwanu - rectus abdominis - kwa nthawi yayitali, kukuthandizani kulimbitsa pachimake popanda zolemetsa zolemetsa.
Ngakhale kupuma pang'ono panthawi yovuta, monga kukweza miyendo kapena kupukusa, kumapangitsa kuti minofu ikhale yogwira ntchito, kuwongolerakupirira kwa minofu. Njirayi ndiyothandiza kwambiri kwa inupachimake ndi stabilizer minofu, zomwe zimathandizira kaimidwe ndi kukhazikika.
Eccentric Contractions
Zochita zambiri za Pilates zimayang'ana kwambirieccentric contractions, kumene minofu imatalika molamulidwa. Kuyenda ngati kutsitsa ndikutsitsa miyendo yanu pang'onopang'ono imagwira minofu mosiyana ndi kukweza, kukulitsa kusinthasintha, mphamvu, ndi kulimba mtima.
Mwachitsanzo, mukamatsitsa, abs yanu imayendetsa kayendetsedwe ka mphamvu yokoka. Izi zimakhala bwinopachimake batapamene kuchepetsa chiopsezo cha kuvulala. Kuyenda koyendetsedwa bwino kumathandiza kuti minofu yanu ikulepopanda kung'amba, kulimbikitsa mphamvu za nthawi yaitali.
Kulimbana ndi Minofu ya Stabilizer
Pilates imayambitsa minofu yaing'ono yokhazikika yomwe nthawi zambiri imanyalanyazidwa pochita masewera olimbitsa thupi. Zochita zolimbitsa thupi ngati milatho ya mwendo umodzi kapena matabwa am'mbali zimalimbitsa minofu yakuya yakuzungulirapachimake, m'chiuno, ndi msana, kuwongolera bwino komanso kukhazikika kwamagulu.
Ma stabilizers amphamvu amatanthauza:
l Kukhazikika kwabwinoko komanso kulumikizana kwa msana
l Kuchepetsa chiopsezo cha kuvulala
l Kupititsa patsogolo mphamvu zogwirira ntchito zamayendedwe atsiku ndi tsiku monga kuyenda, kupindika, kapena kukweza
l Pilates ndi yopindulitsa makamaka kwa okalamba, kuthandiza kusunga kuyenda ndi kuchepetsa chiopsezo cha kugwa.
Kukaniza Kwambiri
Pilates sikungokhudza kulemera kwa thupi. Mutha kugwiritsa ntchitomagulu otsutsa kapena makina okonzansokutsutsa minofu kwambiri. Powonjezera kukana pang'onopang'ono, mumalimbikitsa kukula ndikupewa mapiri.
Mwachitsanzo, akasupe pamakina okonzanso amatha kulunjika ma quads, glutes, kapena hamstrings kwambiri kuposa kulemera kwa thupi kokha. Pilates amalolakukana kosinthikakotero mutha kusintha masewera olimbitsa thupi kuti agwirizane ndi mphamvu zanu.
Kulumikizana kwa Mind-Muscle
Pilato akutsindikakuyenda mwadalandi kuzindikira thupi. Kuyang'ana kwambiri minofu yomwe mukugwira ntchito kumakulitsa kuyanjana ndikuwonetsetsa kuti chitukuko chikukula. Mwachitsanzo, kuchita ma obliques anu mosamala panthawi yopindika kumakuthandizani kuwotcha minofu yoyenera bwino.
Kulumikizana uku kumathandizira kaimidwe, kumachepetsa mayendedwe olipira, ndikumangayolinganiza, mphamvu yogwira ntchito.
Pilates vs. Kukweza Zolemera: Nchiyani Chimamanga Minofu Bwino?
Onse Pilates ndi weightlifting amakuthandizani kulimbikitsa minofu, koma amasiyana njira, zipangizo, ndi zolinga.
| Mbali | Pilates | Kukweza zitsulo |
| Impact pa Mgwirizano | Mphamvu yochepa, yodekha | Itha kusokoneza mafupa ngati mawonekedwe ake sali bwino |
| Minofu Focus | Ma stabilizers, kupirira, kusinthasintha | Kuchuluka, mphamvu, mphamvu |
| Zida | Mats, okonzanso, magulu otsutsa | Ma barbells, ma dumbbells, makina |
| pafupipafupi | 2-4x pa sabata | 2-4x pa sabata |
| Mitundu Yoyenda | Imawongolera kusinthasintha komanso kuyenda | Imawonjezera kukhazikika ndi mphamvu |
Kupirira Kwa Minofu:Pilates amagwiritsa ntchito minyewa yoyenda pang'onopang'ono pochita masewera olimbitsa thupi othamanga kwambiri, osakanizidwa pang'ono ngati mabwalo amiyendo kapena matabwa, zomwe zimawonjezera mphamvu pazochitika za tsiku ndi tsiku. Kukweza zolemera kumatha kusinthidwa kuti mukhale opirira koma nthawi zambiri kumangoyang'ana mphamvu ndi zolemera kwambiri.
Minofu Hypertrophy:Pilates amamanga minofu yowonda, yowongoka popanda zambiri. Magulu otsutsa kapena osintha amawonjezera kupsinjika, kuyambitsa ulusiminofu toning, koma hypertrophy nthawi zambiri imakhala yochepa poyerekeza ndi kunyamulira zitsulo.
Mphamvu Zogwirira Ntchito:Pilates amapambanacore, balance, ndi kugwirizana, kusintha kayendedwe ka moyo weniweni. Weightlifting imamanga mphamvu ndi mphamvu, makamaka kudzera muzokweza pawiri, koma Pilates imawonjezera kusinthasintha komanso kusinthika kwapambuyo.
Magulu Ofunika A Minofu Pilates Zolinga
Pilates sikuti amangokhala abs - amalimbitsa anuthupi lonse.
• Pakatikati (zamimba, zopindika, msana):Zimapangitsa kukhazikika, kukhazikika, ndi mphamvu zonse za thupi.
•Glutes:Imathandizira kulumikizana kwa chiuno, mphamvu, ndi kaimidwe.
• Minofu yakumbuyo:Imakulitsa kuyenda kwa msana ndikuchepetsa ululu wammbuyo.
•Stabilizers:Imalimbitsa timinofu tating'ono tofunikira kuti tisunthe bwino komanso kupewa kuvulala.
Deep Core Focus
Pilates amalimbitsa thupitransverse abdominis, corset yanu yachilengedwe, yothandizira msana ndi pelvis. Zimayenda ngati "zana" zimagwiranso ntchito mikono ndi miyendo, kulimbikitsakugwirizana kwathunthu. Mphamvu yayikulu imakulitsa kaimidwe, kukhazikika, komanso kuchepetsa ngozi yovulala.
Kugwirizana kwa Glutes
Ambiri aife timakhala tsiku lonse, kusiya glutes osagwira ntchito. Pilates amawadzutsa ndi masewera olimbitsa thupimilatho, zokweza miyendo, ndi zipolopolo za clam, kukulitsa kukhazikika kwa chiuno ndi mphamvu. Ma glutes amphamvu amathandizanso kumunsi kumbuyo ndikuwongolera kaimidwe.
Kubwerera Mphamvu
Pilates amawongolera malingaliro anuerector spinaendi minofu ina yakumbuyo kudzera muzowonjezera, zopindika, ndi kutambasula. Kuchita masewera olimbitsa thupi nthawi zonse kumachepetsa ululu, kumawonjezera kaimidwe, komanso kumalimbana ndi moyo wongokhala.
Mat vs. Reformer Pilates chifukwa cha Kupindula kwa Minofu
Mat Pilatesamagwiritsa ntchito kulemera kwa thupi lanu kukana, kupangitsa kuti ipezeke kulikonse. Imalimbitsa minofu yapakati ndi yokhazikika bwino, imakulitsa kupirira ndi kaimidwe.
Wokonzanso Pilatesamagwiritsa ntchito akasupe kukana kosinthika. Zochita zolimbitsa thupi monga kupondaponda zimatsanzira ma squats olemera, zomwe zimapangitsa kuti munthu azitha kulimbitsa thupi mwachangu komanso kuyenda bwino.
Njira Yabwino Kwambiri:Kuphatikiza mat ndi kusintha Pilates 3-5 pa sabata kumakulitsa mphamvu, kusinthasintha, ndi kamvekedwe ka minofu, ndikusunga zolimbitsa thupi mwatsopano.
Kukulitsa Kukula Kwa Minofu Yanu ndi Pilates
Kuti mupindule kwambiri ndi Pilates:
Wonjezerani Kukaniza
Gwiritsani ntchito mabandi, zolemera zopepuka, kapena masinthidwe apamwamba a kasupe pa osintha. Kuchulukirachulukira kumathandizira kukula kwa minofu ndikuletsa mapiri. Zosankha zapamwamba monga matabwa olemera kapena masewera olimbitsa thupi a mwendo umodzi zimakulitsa vutolo.
Ikani Choyamba Chakudya Chakudya
Minofu imafunikira mafuta kuti ikonzedwe ndikukula. Idyanimapuloteni ochepa, ma carbs ovuta, ndi mafuta athanzi pambuyo polimbitsa thupi. Khalani ndi 1.6-2.2 g ya mapuloteni pa kilogalamu ya kulemera kwa thupi. Khalani ndi hydrate kuti mupitirize kugwira ntchito.
Khalani Osasinthasintha
Phunzirani za Pilates2-4 pa sabata. Tsatirani momwe mukupitira patsogolo, sangalalani ndi zomwe mwachita, ndikusakanikirana ndi masewera olimbitsa thupi kapena masewera olimbitsa thupi osiyanasiyana. Kusasinthasintha ndikofunikira kuti pakhale zotsatira zowoneka bwino.
Phatikizani ndi Ntchito Zina Zamphamvu
Pilates imakwaniritsa zolimbitsa thupi komanso zolimbitsa thupi bwino. Imawonjezera kusinthasintha, mphamvu yapakati, ndi kukhazikika kwamagulu, kupanga apulogalamu yolimbitsa thupi bwino.
Ubwino Woposa Minofu
Pilates amapereka zambiri kuposa mphamvu chabe.
Kaimidwe & Kuyanjanitsa
Kulimbitsa pachimake, kumbuyo, ndi mapewa bwinokusinthasintha kwa msanandipo amachepetsa kupsyinjika pamodzi. Kaimidwe kabwinoko kumapangitsa kudzidalira komanso kuchita bwino pamayendedwe atsiku ndi tsiku.
Kupewa Kuvulala
Kuchita minofu yokhazikika komanso kusinthasintha kumachepetsa chiopsezo cha kuvulala, kaya ndi masewera olimbitsa thupi kapena m'moyo watsiku ndi tsiku. Mayendedwe oyendetsedwa, otsika kwambiri amateteza mafupa pamene akupanga kulimba.
Kuzindikira Thupi
Pilates amaphunzitsa kulingalira ndi kayendedwe koyenera. Mudzayenda bwino, mudzamva mphamvu, ndikuchepetsa kutopa. Okalamba makamaka amapindula ndi kukhazikika bwino ndi kukhazikika.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
Mapeto
Kotero, kodi Pilates amamanga minofu?Zoonadi-koma zimapanga mphamvu zowonda, zogwira ntchito osati zambiri.Pakuwongolera kukhazikika kwapakati, kuyambitsa zolimbitsa thupi, komanso kukulitsa kaimidwe, Pilates imakuthandizani kuti musunthe bwino, kupewa kuvulala, ndikukhala amphamvu tsiku lililonse.
Kaya mukufunamphasa kapena wokonzanso Pilato, kusasinthasintha pamodzi ndi zakudya zoyenera komanso kuphunzitsidwa kukana kumakulitsa zotsatira. Kuti mupeze zotsatira zabwino, ganizirani kuphatikizira Pilates ndi kukweza zitsulo kapena masewera ena amphamvu.
Yesani Pilates-ndizoposa minofu. Ndi pafupikusuntha mwanzeru, kumanga bwino, ndikumverera mwamphamvu tsiku lililonse.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
Mafunso Ofunsidwa Kawirikawiri
1. Kodi Pilates amathandiza kumanga minofu?
Inde, Pilates imalimbitsa ndikulimbitsa minofu, makamaka pachimake, osawonjezera zambiri.
2. Kodi Pilates angalowe m'malo mwa kunyamulira kulemera kwa minofu kukula?
Osati kwathunthu. Pilates amamanga mphamvu ndi chipiriro koma alibe kukana kwakukulu kwa maximal hypertrophy. Kuphatikiza zonsezi kumabweretsa zotsatira zabwino kwambiri.
3. Kodi Pilates amayang'ana minofu iti?
Imalunjikaglutes, pachimake, ntchafu, mikono, ndi stabilizerskwa mphamvu zonse za thupi ndi kamvekedwe.
4. Kodi mphasa kapena wokonzanso Pilates ndi bwino kumanga minofu?
Reformer Pilates amapereka kukana kwambiri, pamene mat Pilates amalimbitsa ndi mamvekedwe bwino pogwiritsa ntchito kulemera kwa thupi.
5.Kodi mungapange kukula kwa minofu ndi Pilates?
Pilates imathandizira kamvekedwe ndi kupirira, kupanga minofu yowonda koma osati yochuluka.
6.Kodi ndiyenera kuchita kangati Pilates kumanga minofu?
Cholinga cha2-4 magawo pa sabata, kuphatikizapo zakudya zoyenera komanso kugona.
7.Kodi pali maubwino ena kupatula minofu?
Inde, Pilates imathandizira kaimidwe, kusinthasintha, kukhazikika, kuzindikira kwa thupi, ndi kupewa kuvulala-kupangitsapulogalamu yathanzi labwino.
Nthawi yotumiza: Sep-08-2025