PoyambiraWokonzanso Pilates, mungadabwe kuti zimatenga nthawi yayitali bwanji kuti muwone zotsatira. Mkhalidwe wa aliyense ndi wosiyana, koma bola mupitiliza kuyeserera. Nthawi zambiri mumatha kuwona kusintha kwa mphamvu, kusinthasintha ndi kaimidwe mkati mwa milungu ingapo. Mfungulo ndiyo kuchita mokhazikika ndi kuleza mtima!
✅ Kodi mungayembekezere kuwona zotsatira za Pilates Machine kangati?
ZikafikaMakina Osintha, nthawi yowonera zotsatira imatha kusiyanasiyana kutengera zolinga, kusasinthika, komanso kulimba. Nayi kulongosola kwazomwe mungayembekezere pamagawo osiyanasiyana:
Zotsatira zazifupi (masabata 1-4)
M'masabata oyambirira a chizolowezi chokhazikika pogwiritsa ntchito aPilates makina, mungayembekezere kuonazowonjezera zobisikamu kusinthasintha, kaimidwe, ndi kuyambitsa minofu. Mutha kukumana nazo:
● Kuthamanga kwambiri kwa minofu, makamaka pakati, miyendo, ndi mikono.
● Maonekedwe abwino, pamene thupi limaphunzira kukhazikika ndikudzigwirizanitsa bwino.
● Kuzindikira kwambiri za thupikudzera mumayendedwe oyendetsedwa, zomwe zimapangitsa kuti mumvetsetse bwino momwe thupi lanu limayendera komanso momwe mumamvera panthawi yochita masewera olimbitsa thupi.
● Kusinthasintha pang'ono, makamaka m'munsi kumbuyo, hamstrings, ndi mapewa.
● Kuchepetsa kukanganam'thupi, makamaka kwa omwe akhala nthawi yayitali kapena omwe ali ndi minofu yothina.
Panthawiyi, zotsatira zake sizingawonekere, koma mudzayamba kumva kuti ndinu amphamvu komanso okhazikika pamayendedwe anu.
Zotsatira Zanthawi Yapakati (masabata 4-8)
Pambuyo pa miyezi ingapo yoyeserera mosasinthasintha ndiPilates makina, zotsatira zimakhala zambirizozindikirika, makamaka ngati mukuphunzitsa 2-3 pa sabata. Mutha kukumana nazo:
Kuwoneka kwa minofu, makamaka pamimba, ntchafu, ndi mikono.
●Mphamvu zowonjezera, makamaka pakatikati ndi m'munsi mwa thupi, pamene minofu imagwirizana ndi kukana kwa wokonzanso.
●Kuwonjezeka kusinthasinthandi zowoneka bwino zakuyenda komanso kusiyanasiyana kolumikizana.
●Kusamala bwinondi kugwirizana, pamene minofu yanu yokhazikika imakhala yamphamvu komanso yomvera.
●Kupirira kowonjezereka, kukulolani kuti mumalize ma Pilates ovuta kwambiri osatopa.
Panthawi imeneyi, anthu ambiri amayamba kuzindikirazosintha zowonekamu kamvekedwe ka minofu yawo ndikukhala ndi chidaliro chochulukirapo paulendo wawo wolimbitsa thupi.
| Munthawi | Zotsatira Zomwe Mungayembekezere | Tsatanetsatane |
| Zotsatira Zanthawi Yaifupi(masabata 1-4) | - Kuzindikira bwino kwa thupi- Kuwonjezeka kusinthasintha - Kaimidwe bwino -Kuyambitsa koyambira koyambira | - Mutha kuyamba kumva kuti ndinu amphamvu komanso odziwa momwe mumakhalira. - Kusintha kusinthika, makamaka mu hamstrings ndi m'munsi kumbuyo. -Palibe ma toning owoneka bwino a minofu pano koma mudzamva kukhala okhazikika pamayendedwe anu. |
| Zotsatira Zanthawi Yapakatikati(masabata 4-8) | - Kuwoneka kwa minofu - Kuchulukitsa kwamphamvu pachimake - Kutha kusinthasintha - Kulinganiza bwino ndi kugwirizana | - Tanthauzo la minofu limayamba kuwonekera, makamaka pachimake, miyendo, ndi mikono. - Kusinthasintha kumawonekera kwambiri. - Mumamva kuti ndinu amphamvu komanso okhazikika mumayendedwe anu. |
| Zotsatira Zanthawi Yaitali(masabata 8+) | - Kutanthauzira kwakukulu kwa minofu ndi kutanthauzira - Kayendedwe kabwino komanso kaganizidwe - Kutha kusinthasintha - Kuchulukitsa mphamvu ndi kupirira | - Kusintha kowoneka kwa thupi ndi minofu yodziwika bwino. - Maonekedwe abwinoko ndikuwonjezera mphamvu zonse. - Kusinthasintha ndi kuyenda molumikizana kumapitilirabe bwino. - Kukhala ndi thanzi labwino komanso kumveka bwino kwamaganizidwe. |
Zotsatira zazitali (masabata 8+)
Ndi chizolowezi chokhazikika kugwiritsa ntchito aPilates makinakwa nthawi yayitali, makamaka pambuyo pakeMasabata 8 kapena kupitilira apo, mudzayamba kuona kusintha kwakukulu m'thupi lanu komanso kulimbitsa thupi konse. Apa ndi pamene zowonekera kwambirikusintha kwa thupikuchitika. Mutha kukumana nazo:
●Kutanthauzira kwakukulu kwa minofu ndi toning, makamaka pakatikati, glutes, miyendo, ndi mikono. Anthu ambiri amafotokoza kuti ali ndi thupi lochepa thupi, losema kwambiri.
●Kaimidwe kabwinozimakhala zokhazikika, zomwe zimatsogolera kumayendedwe owongoka komanso kupsinjika kochepa pamalumikizidwe anu.
●Miyezo yapamwamba ya mphamvu ndi kukhazikika, ndikuwongolera bwino mayendedwe anu, panthawi yolimbitsa thupi komanso m'moyo watsiku ndi tsiku.
●Kuwonjezeka kusinthasintha, ndi kusuntha kwakukulu komanso kusalimba pang'ono m'magulu anu ndi minofu.
●Kulumikizana kwamalingaliro ndi thupi, kupangitsa mayendedwe anu kukhala amadzimadzi komanso ogwirizana.
●Ubwino wonse, kuphatikizapo kulamulira bwino maganizo, mphamvu zambiri, ndi mphamvu zonse.
Pa nthawiyi, Reformer Pilates atha kutsogolerakusintha kwakukulu kwa thupizomwe zimasonyeza kudzipereka kwanu ndi khama lanu.
✅ Ndi kangati pa sabata muyenera kuchita Pilates kuti mupeze zotsatira?
Kuchuluka kwaPilates amachitazomwe zimafunikira kuti muwone zotsatira zimatha kusiyanasiyana kutengera zolinga zanu zolimbitsa thupi, kuchuluka kwa zomwe mwakumana nazo, komanso kudzipereka kwathunthu. Komabe, nayi chitsogozo cha kangati pa sabata muyenera kuchita Pilates kuti mupeze zotsatira zowoneka bwino:
1. Kwa Oyamba (1-2 pa sabata)
Ngati ndinu watsopano kwa Pilates kapena mukungoyamba kumene, muzichita1-2 pa sabatandi njira yabwino yochepetsera kuchita. Panthawi imeneyi, cholinga chanu chiyenera kukhala kuphunzira mawonekedwe oyenera, kumvetsetsa zolimbitsa thupi, ndi kumanga maziko olimba.
●Zotsatira Zoyembekezera: Kuzindikira bwino kwa thupi, kaimidwe kabwinoko, komanso kukhudzidwa koyamba kwa minofu. Mudzamva kuti muli ndi mphamvu zambiri ndipo kusinthasintha kwanu kungayambe kuyenda bwino pakapita milungu ingapo.
2. Kwa Othandizira Apakati (2-3 pa sabata)
Pamene mukuzidziwa bwinoPilates, kuwonjezera magawo anu kuti2-3 pa sabatandiyabwino pakumanga mphamvu, kusinthasintha, ndikuwongolera kulimba kwathunthu. Mafupipafupi awa amakulolani kutsutsa thupi lanu popanda kuchita masewera olimbitsa thupi.
●Zotsatira Zoyembekezera: Kuwoneka bwino kwa minofu, kulimba kwapakati, komanso kupirira bwino. Mutha kuyamba kuwona matanthauzidwe ambiri a minofu ndi kuwonjezeka kowoneka bwino kwa kusinthasintha ndi kukhazikika.
3. Kwa Achipatala Apamwamba (nthawi 3-4 pa sabata)
Kuti mupeze zotsatira zapamwamba, maphunziro3-4 pa sabataamafunikira. Mafupipafupi awa adzakuthandizani kupita patsogolo mwachangu ndikuwongolera luso lanu ndikukankhira mphamvu zanu ndi kusinthika kumagulu atsopano.
●Zotsatira Zoyembekezera: Kusintha kwakukulu kwa thupi, kuwonjezereka kwa matanthauzo a minofu, kukhazikika kwabwino, ndi kusinthasintha. Mudzakhalanso ndi mgwirizano wamphamvu wamaganizo ndi thupi komanso kupirira kwakukulu.
| Cholinga | Chiwerengero cha magawo |
| Zofunikira zochepa pakuwongolera | 1 - 2 magawo pa sabata |
| Kusintha kwapakatikati | 2 - 3 magawo pa sabata |
| Kusintha kwakukulu | 3 - 4 magawo pa sabata |
4. Pazotsatira Zabwino Kwambiri (Kusasinthasintha Ndikofunikira!)
Poyeserera4-5 pa sabatazitha kukhala zopindulitsa kwa akatswiri apamwamba, kusasinthasintha ndikofunikira kwambiri kuposa kulimba. Onani kwambiri pa2-3 magawo pa sabata, ndipo mukhozabe kupeza zotsatira zabwino kwambiri. Kuchita masewera olimbitsa thupi kungayambitse kuvulala kapena kutopa kwambiri, choncho ndikofunikira kumvetsera thupi lanu ndikuwonetsetsa kuti mukulola nthawi yokwanira yochira.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Zinthu Zomwe Zimakhudza Zotsatira za Reformer Pilates
Pano pali kufotokozedwa mwatsatanetsatane kwazinthu zomwe zimakhudza zotsatira za zida za Pilates, mongaPilates wokonzanso kapena zida zina:
1. Kuchuluka kwa Magawo
ThepafupipafupiPamagawo anu a Pilates ndichinthu chofunikira kwambiri pakuzindikira momwe muwona zotsatira mwachangu komanso moyenera. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza thupi lanu kuti lizigwirizana ndi zovuta za zida za Pilates, mphamvu zomanga, kusinthasintha, ndi kamvekedwe ka minofu.
●Kwa Oyamba: Kuyambira1-2 magawo pa sabatakumakupatsani mwayi wodziwa bwino zida ndikuphunzira mawonekedwe oyenera.
●Kwa Othandizira Apakati kapena Apamwamba: Kuti muwone zotsatira zowoneka bwino, tikulimbikitsidwa kuyeseza2-4 pa sabata. Mukamagwiritsa ntchito nthawi zonse zida za Pilates monga wokonzanso, mumakulitsa mphamvu, kusinthasintha, ndi chipiriro.
●Kuchira: Sanjani magawo anu ndi nthawi yokwanira yochira. Kuchita masewera olimbitsa thupi kungayambitse kutopa kapena kuvulala, choncho onetsetsani kuti mukupumula ndikulola kuti minofu yanu ibwererenso pakati pa masewera olimbitsa thupi.
2. Zolinga za Munthu Payekha
Anuzolinga zolimbitsa thupizimakhudza kwambiri zotsatira zomwe mungayembekezerePilates zida. Kutengera ngati mukufuna kuyang'ana kwambiri mphamvu, kusinthasintha, kuchepa thupi, kapena kukonzanso zovulala, muyenera kusintha machitidwe anu a Pilates moyenera.
●Zolinga Zamphamvu: Ngati kumanga mphamvu ya minofu ndi cholinga chanu, muyenera kuganizira za kukana ndi mphamvu ndi zipangizo zanu (monga kusintha akasupe pa wokonzanso).
●Kusinthasintha ndi Kuyenda: Ngati mukufuna kupititsa patsogolo kusinthasintha kapena kuyenda molumikizana, kugwiritsa ntchito kukana kosinthika kwa osintha kungathandize kukulitsa kusuntha kwinaku mukutambasula minofu yanu.
●Kusintha kwa Thupi ndi Kuwonda: Kuphatikiza zida za Pilates ndi zakudya zopatsa thanzi kungapangitse kusintha kwa thupi. Ngakhale kuti Pilates sikuti imakhala yolimbitsa thupi kwambiri, imathandizira kutayika kwa mafuta kudzera mu toning ya minofu, kupititsa patsogolo kagayidwe kachakudya, komanso kusintha kwa kaimidwe.
●Kuvulala kwa Rehab: Kwa iwo omwe akuchira kuvulala, zida za Pilates zingakhale njira yabwino yopangira mphamvu pang'onopang'ono ndikuwongolera kusalinganika kwa minofu, makamaka m'munsi, m'chiuno, kapena mapewa.
3. Zakudya ndi Moyo
Zakudya ndi moyokhalani ndi gawo lofunikira pothandizira zotsatira za Pilates. Ngakhale zida za Pilates zitha kukuthandizani kulimbikitsa komanso kulimbitsa minofu, zakudya zoyenera komanso kukhala ndi moyo wathanzi zimathandizira kupita patsogolo kwanu konse.
●Zakudya zopatsa thanzi: Kudya zakudya zopatsa thanzi zokhala ndi mapuloteni, mafuta athanzi, ndi fiber kumathandizira kulimbitsa thupi kwanu ndikuthandizira kukonza ndi kukula kwa minofu. Zakudya zopatsa thanzi zimathandizanso kuti thupi lanu likhale ndi thanzi labwino ngati ndilo gawo la cholinga chanu.
●Kuthira madzi: Kukhalabe hydrated ndikofunikira kuti minofu igwire ntchito ndikuchira. Kutaya madzi m'thupi kumatha kuchedwetsa kuchira ndikusokoneza magwiridwe antchito.
●Kugona ndi Kuchira: Kugona n’kofunika kwambiri kuti minofu ikhale yolimba. Kupumula kwabwino kumathandiza thupi lanu kumanganso ndikulimbitsa minofu mukamaliza masewera olimbitsa thupi. Chizoloŵezi chogona bwino chimathandizira kuti ntchito zonse zitheke komanso zimathandizira kuthetsa kupsinjika maganizo.
●Kuwongolera Kupsinjika: Kupsinjika kwanthawi yayitali kumatha kusokoneza zotsatira pakukweza milingo ya cortisol ndikusokoneza kuchira kwa minofu. Pilates ali ndi phindu lowonjezera la kuchepetsa nkhawa, koma kukhala ndi moyo wathanzi kunja kwa masewera olimbitsa thupi kungapangitse zotsatira zonse.
4. Mlingo Wamakono Wolimbitsa Thupi
Anumlingo wamakono olimbitsa thupizidzakhudza momwe mumawonera zotsatira mwachangu ndi zida za Pilates. Oyamba kumene angafunike nthawi yochulukirapo kuti apange mphamvu ndi kusinthasintha, pamene omwe ali oyenerera akhoza kuona zotsatira zachangu.
●Oyamba: Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena ma Pilates, thupi lanu lidzasintha kwambiri pamene mukuphunzira mayendedwe. Mutha kukumana ndi kusintha mwachangu pakusinthasintha, kaimidwe, komanso kuzindikira kwathupi. Cholingacho chikhoza kukhala kupititsa patsogolo kuyenda, kusinthasintha, ndi mphamvu zoyambira.
●Zapakatikati ndi Zapamwamba: Ngati muli kale ndi thupi kapenawodziwika mu Pilato, mudzawona kusintha kowoneka bwino pakutanthauzira kwa minofu, mphamvu yapakati, ndi kupirira. Ogwiritsa ntchito apamwamba adzafunika kuwonjezera kuchuluka kwa zolimbitsa thupi zawo, pogwiritsa ntchito zida zovuta kwambiri kuti apitilize kupita patsogolo.
●Zaka Zakale ndi Mbiri Yovulazidwa: Okalamba kapena omwe anavulala m'mbuyomu amatha kupita patsogolo pang'onopang'ono, makamaka ngati akufunika kusintha masewera olimbitsa thupi kuti atonthozedwe kapena kuchira. Komabe, zida za Pilates zitha kukhala zopindulitsa kwambiri pakukonzanso ndipo zitha kuthandizira kukonza magwiridwe antchito olumikizana ndi minofu pakapita nthawi.
✅ Maupangiri owonera maphunziro a Pilates Reformer akuyenda mwachangu
Nawa enamalangizo owonera zotsatira za Pilates Reformer mwachangu, kuyang'ana kwambiri kukulitsa kupita patsogolo kwanu ndi makina a Reformer:
1. Kusasinthasintha
Kiyi yofikira mwachangupogwiritsa ntchito Pilates Reformerndikusasinthasintha. Mukamagwiritsa ntchito Reformer nthawi zambiri, thupi lanu limasinthira mwachangu ndikuyamba kuwonetsa zotsatira.
●Magawo Okhazikika: Cholinga cha2-4 magawo okonzanso pa sabata. Izi zimatsimikizira kuti mukutsutsa minofu yanu nthawi zonse ndikuwonjezera mphamvu, kusinthasintha, ndi kugwirizana.
●Khalani Odzipereka: Pangani Pilates kukhala gawo lanthawi zonse lamasewera anu olimbitsa thupi. Ngakhale kuti zotsatira sizingakhale zachangu, kusasinthasintha kumabweretsa zowoneka bwino pakapita nthawi.
●Kupita Pang'onopang'ono: Kusasinthasintha kumakuthandizani kupita patsogolo kuchoka pazoyambira kupita kumayendedwe apamwamba pa Wokonzanso. Pamene thupi lanu lizolowera kuchita masewera olimbitsa thupi, mudzatha kuonjezera kukana ndi zovuta.
2. Chakudya Chathanzi
Zomwe mumadya zimathandizira kwambiri kuti mukwaniritse zosowa zanuZotsatira za Pilates ReformerMofulumirirako. Zakudya zoyenera zimathandizira kukonza minofu, mphamvu zamagetsi, komanso thanzi labwino.
●Mapuloteni Okonza Minofu: Pilates Reformer imagwira ntchito kwambiri minofu yanu, kotero onetsetsani kuti mukupeza zomanga thupi zokwanira kuti zithandizire kuchira komanso kukula kwa minofu. Phatikizanipo zakudya zowonda, nsomba, nyemba, ndi zakudya zomanga thupi zochokera ku mbewu.
●Kuthira madzi: Imwani madzi ambiri kuti mukhale opanda madzi. Kutaya madzi m'thupi kungayambitse kukokana kwa minofu ndi kugwira ntchito mwaulesi. Madzi amathandizanso kuti minofu yanu ichira msanga mukamaliza kulimbitsa thupi.
●Zakudya Zoyenera: Idyani zakudya zopatsa thanzi ndi mbewu zonse, mafuta opatsa thanzi, zipatso ndi ndiwo zamasamba zambiri. Zakudya zoyenera zimathandizira kuchuluka kwa mphamvu pakulimbitsa thupi kwanu kwa Reformer, kotero mumachita bwino kwambiri.
●Zakudya Zolimbitsa Thupi Zisanayambe/Post: Idyani pang'ono kapena zokhwasula-khwasula zokhala ndi zomanga thupi zomanga thupi ndi ma carbs pafupifupi mphindi 30 musanayambe gawo lanu kuti muwonjezeke thupi lanu. Mukamaliza gawo lanu, onjezerani mapuloteni kuti muthandizire kuchira kwa minofu.
3. Kupumula ndi Kuchira
Zokwanirakupuma ndi kuchirandizofunika kwambiri pakupanga kupita patsogolo kwa Pilates Reformer. Minofu yanu imafunikira nthawi yomanganso ndikulimbitsa pambuyo pa gawo lililonse.
●Kuchira Mwachangu: Pamasiku omwe sali osintha, chitani zinthu zopepuka monga kuyenda, yoga mofatsa, kapena kudzitambasula. Izi zimathandizira kuti magazi aziyenda komanso kupewa kuuma.
●Gona: Cholinga chaMaola 7-9 akugona bwinousiku uliwonse. Kugona n'kofunika kuti minofu ikonze, kubwezeretsanso mphamvu, ndi kuchira kwathunthu.
●Mvetserani Thupi Lanu: Osachita mopambanitsa. Ngati mukumva kutopa kapena mukumva kuwawa kwambiri, dzipatseni nthawi yowonjezereka kuti muchire. Kuchita mopambanitsa kungayambitse kuvulala ndikuchedwetsa kupita patsogolo kwanu.
4. Gwirani Ntchito ndi Mlangizi Woyenera
Kukhala ndi chidziwitsoMphunzitsi wa Pilatesndikofunikira kuti mupindule kwambiri ndi zanuWokonzanso Pilatesmagawo ndikuwona zotsatira zachangu.
●Malangizo a Katswiri: Mlangizi wovomerezeka wa Pilates Reformer adzaonetsetsa kuti mukugwiritsa ntchito makinawo molondola ndikuyang'ana magulu oyenera a minofu. Njira yoyenera ndiyofunikira kuti mupeze zotsatira zabwino.
●Kusintha Kwamakonda: Mlangizi wabwino adzapereka ndemanga pa fomu yanu, kuonetsetsa kuti mukuchita minofu yoyenera ndikupewa njira zolipirira zovulaza. Izi zimatsimikizira kuti mukuchita bwino pazochitika zilizonse.
●Vuto ndi Kupita patsogolo: Mlangizi waluso adzadziwa nthawi yomwe angakutsutseni posintha kukana kwa Reformer kapena kupereka malingaliro apamwamba kwambiri. Kuchulukitsa pang'onopang'ono kumatsimikizira kuti mukupita patsogolo.
✅ Mapeto
Okonzeka kusintha thupi lanu ndiWokonzanso Pilates? Kaya mukufuna kuti mukhale ndi kaimidwe bwino, kamvekedwe ka minofu, kapena kusinthasintha kowonjezereka, zotsatira zake zangotsala pang'ono. Dziperekeni ku zomwe mumachita ndikudziwonera nokha kusiyana-yamba lero!
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
✅ Mafunso
Kodi ndingawone zotsatira pochita Reformer Pilates kamodzi pa sabata?
NdikuchitaWokonzanso Pilato kamodzi pa sabataikhoza kupereka maubwino ena monga kusinthasintha komanso kaimidwe,chizolowezi chokhazikika(2-3 pa sabata) akulimbikitsidwa kuti awoneke bwino. Mudzawona kusintha kwabwinokomphamvu, kamvekedwe ka minofu, ndi kupirirandi magawo pafupipafupi.
Kodi Reformer Pilates ndi wokwanira kumveketsa thupi lanu?
Inde,Wokonzanso Pilateszitha kukhala zothandiza mutoning thupi lanu, makamaka akaphatikizidwa ndi zakudya zopatsa thanzi komanso mchitidwe wokhazikika. The kukaniza ndi kulamulidwa kayendedwe kaMakina osinthaphatikizani magulu angapo a minofu, omwe amathandizira kupanga mphamvu ndi kamvekedwe.
Kodi Pilates wokonzanso kwambiri ndi wochuluka bwanji?
Kuchulukitsidwa kwa Pilateszingayambitse kukuphunzitsa mopambanitsa, kutopa, ndi kuvulala komwe kungatheke. Nthawi zambiri,3-4 magawo pa sabatandizoyenera kwa anthu ambiri, zomwe zimalola kuchira kokwanira. Ndikofunikira kumvetsera thupi lanu-ngati mukumva kuwawa kapena kutopa, ndikofunikira kuti minofu yanu ikhale ndi nthawi kuti ibwerere gawo lotsatira.
Kodi ndizothandiza kuchita Reformer Pilates tsiku lililonse?
PameneReformer Pilates tsiku lililonseangapereke ubwino, izo si ovomerezeka kwa anthu ambiri, makamaka oyamba kumene kapena amene akupitiriza kumanga minofu mphamvu. Pilates imaphatikizapo kukhudzidwa kwakukulu kwa minofu, ndikuchirandizofunikira pakukula kwa minofu ndi kupewa kuvulala. Cholinga cha2-4 magawo pa sabata, ndi masiku opuma pakati.
Kodi Reformer Pilates amathandizira kuchepetsa thupi?
Wokonzanso Pilatesakhoza kuthandizirakuwonda, koma si masewera olimbitsa thupi kwambiri a cardio, choncho amagwira ntchito bwino akaphatikizidwa ndi azakudya zathanzindi ntchito zina zowotcha calorie mongacardio. Pilates imathandizira kumanga minofu, ndipo mukakhala ndi minofu yambiri, kuchuluka kwa kagayidwe kachakudya (RMR) kamakhala kokwera kwambiri, zomwe zimapangitsa kuti ma calories aziwotcha bwino tsiku lonse.
Kodi Reformer Pilates angasinthe mawonekedwe a thupi langa?
Inde,Wokonzanso Pilatesangathandizesinthani mawonekedwe a thupi lanumwatoning ndi sculpting minofu. Thekukanizaoperekedwa ndi makina okonzanso amalola kukhudzidwa kwa minofu, makamaka pachimake, glutes, miyendo, ndi mikono. M'kupita kwa nthawi, mukhoza kuona zambirikufotokozedwanditonithupi, bwinokaimidwe, ndi kuwonjezeraminofu yofanana.
Kodi ndingaphatikize bwanji Reformer Pilates ndi zochitika zina?
Reformer Pilates akhoza kuphatikizidwa bwino ndi zochitika zina mongacardio(monga kuthamanga, kukwera njinga, kusambira),kuphunzitsa mphamvu, kapenayogakupanga chizoloŵezi cholimbitsa thupi bwino.Cardioamathandizira kuwotcha mafuta, pomwePilateskumawonjezera kamvekedwe ka minofu ndi kusinthasintha. Maphunziro a mphamvu amatha kupititsa patsogolo mphamvu ya minofu yonse.
Ndi nthawi yayitali bwanji musanawone zotsatira za Reformer Pilates?
Mutha kuyamba kuwona zosintha mumphamvundikuyendamkati mwa magawo ochepa chabe awokonzanso Pilato. Pakusintha kowoneka m'thupi lanu, zimatengera nthawi12 masabataza machitidwe okhazikika. Wokonzanso ndiwothandiza kwambiri pomangamphamvu ya m'mimba, koma imaperekanso phindu lonse.
Kodi ndi malingaliro olakwika otani omwe ali ofala ponena za Wokonzanso Pilates?
Ambiri maganizo olakwika zaWokonzanso Pilateskuphatikiza kuganiza kuti ndi za akazi okha, pomwe zimapindulitsa amuna ndi akazi. Anthu amaganizanso kuti ndizosavuta, koma ndizovuta zolimbitsa thupi zomwe zimayang'ana minofu yakuya. Nthano ina ndi yongotambasula, pomwe imapanga mphamvu, kukhazikika, ndi kusinthasintha.
Nthawi yotumiza: Jul-21-2025