Pilates imakhala yothandiza kwambiri pochita 2-4 pa sabata. Oyamba kumene angayambe ndi magawo angapo kuti apange mphamvu ndi kusinthasintha, pamene ochita masewera olimbitsa thupi amatha kuwonjezera zambiri kuti apititse patsogolo kukhazikika kwapakati, kaimidwe, ndi kamvekedwe ka minofu. Kusasinthasintha ndikofunikira - kuchita pafupipafupi kumathandizira kupita patsogolo mosatopa. Pilates ikhoza kuyima yokha kapena kuthandizira kulimbitsa thupi kwina, kotero mverani thupi lanu ndikupeza chizoloŵezi chomwe chikugwirizana ndi moyo wanu.
Ndondomeko Yanu Yabwino ya Pilates
Wanu mulingo woyeneraPilates masewera olimbitsa thupindandanda idzasiyana kutengera zolinga zanu zolimba, kuchuluka kwa masewera olimbitsa thupi, komanso zomwe mukufuna kuti muchiritse. Ndizokhudza kulinganiza pakati pa mafupipafupi a Pilates, mphamvu, ndi kupuma komwe kumakupatsani zotsatira zabwino kwambiri za Pilates popanda kuvulaza kwambiri. Nayi mndandanda wamomwe mungasinthire makonda anu a Pilates.
Kwa Oyamba
• Yambani ndi gawo limodzi pa sabata kuti muphunzire za mayendedwe ofunikira. Ndikwabwino kukulitsa mphamvu zapakati komansokuzindikira thupi.
• Yang'anani pa mawonekedwe abwino, osati kulimba mtima kuti muteteze kuvulala ndi kukulitsa zizolowezi.
• Mukadzidalira, onjezerani kawiri kapena katatu pa sabata.
• Pitani ku makalasi oyambira kapena masewera olimbitsa thupi pa intaneti kwa ongoyamba kumene.
Za Kusamalira
2-3misonkhano ya pilatessabata idzakusungani pamlingo wanu wolimbitsa thupi.
Sakanizani mat ndi Pilates wokonzanso kuti mukhale ndi masewera olimbitsa thupi. Mat Pilates amayang'ana kwambiri pachimake, wokonzanso amawonjezera kukana mphamvu.
Kusasinthasintha—kusunga ndandanda kumapewa mapiri ndipo kumasunga utali ndi kamvekedwe.
Tengani izi kuti muwongolere mayendedwe, kuti zotsatira zizikhala nthawi yayitali komanso kuti zisakhale zachikale.
Za Kusintha
Ngati mukufuna kuwona zotsatira kuwomberani ma Pilates 3-5 pa sabata.
Phatikizani Pilates ndi cardio kapenakuphunzitsa mphamvuku mbuyokuwondandi minofu toning.
Kukwezerani ndi zosintha zapamwamba kwambiri kapena ma routine amphamvu a mphasa.
Yezerani zopindula poyang'anira zomwe zapindula mu kaimidwe, mphamvu, kapena kupirira ndikusintha ndandanda moyenera.
Kwa Othamanga
Menyani ma pilates anu nthawi 1-3 pa sabata kuti muwonjezere kukhazikika komanso kusinthasintha.
Limbikitsani kwambiri masewera olimbitsa thupi owongolera mayendedwe ndi kupewa kuvulala - ma roll-down, mabwalo amiyendo etc.
Onjezani maphunziro apadera amasewera ndi Pilates kuti muwonjezere bwino komansomphamvu zogwirira ntchito.
Njira yophatikizikayi imatha kulimbikitsa kupindula pafupipafupi pakuchita.
Za Rehabilitation
Matenda a mafupa akhala ali m’maganizo mwanga posachedwapa, choncho ndinali ndi chokumana nacho chabwino ndi mlangizi weniweni wa Pilates yemwe ndi mnzanga wotchedwa Liliana Cote.
Yambani ndi kayendedwe ka kuwala koyang'ana pa kubwezeretsanso mtundu ndikupita patsogolo pang'onopang'ono kuti mukhale ndi mphamvu.
Mukhoza kupita nthawi zambiri pamene thupi lanu likusintha, koma masiku opuma akupitirizabe kukhala ofunikira kuti muchiritse.
Seed Pilates ku zolinga zachipatala kuti achire kwathunthu.
Sinthani Mwamakonda Anu Zochita
Pilates ndi njira yosinthika, yosinthika yomwe imatha kupangidwira anthu omwe ali ndi zolinga zosiyanasiyana, momwe thupi limakhalira, komanso moyo wawo. Mwa kusintha ndondomeko yanu yolimbitsa thupi ya pilates, mukhoza kupanga chizolowezi chomwe chimagwirizana ndi zosowa zanu ndikukulitsa zotsatira za pilates.
Zolinga Zanu
Dziwani zolinga zanu zolimbitsa thupi. Chifukwa chake, ngati mukufuna kuonda, kukhala osinthika, kapena kupanga maziko anu, zolinga zanu zidzakuuzani momwe mumayeserera pafupipafupi komanso mwamphamvu. Mwachitsanzo, ngati mukufuna kumveketsa bwino, nthawi 4-5 pa sabata zitha kukhala zabwino kwambiri, kuwaza pazolimbitsa thupi zomwe mukufuna monga Pilates Hundred kapena Side Plank kuti muwotche pakati.
Atha kuyamba ndi 2-3 sabata iliyonse kuti apewe kuvulala kopitilira muyeso ndikulola kuti thupi lizigwirizana ndi mayendedwe. Pamene mukupita patsogolo, akatswiri apamwamba amatha kufika pa 5-6, kuphatikizapo ntchito zaukadaulo monga Reformer Pilates. Kuwunikanso zolinga zanu nthawi ndi nthawi kumatsimikizira kuti zomwe mumachita zimakula ndi zosowa zanu, kukhalabe zothandiza komanso zogwirizana ndi zokhumba zazithunzi zazikulu.
Thupi Lanu
Kumvera thupi lanu ndikofunikira mu Pilates. Anumphamvu za tsiku ndi tsiku, kuvulala kwam'mbuyo, kapena ziletso zakuthupi ziyenera kulamula ndandanda yanu. Mwachitsanzo, ngati muli nazoululu m'munsi, mayendedwe monga Pelvic Curl adzagwedeza minofu popanda kupweteka. Osachepera, kukaonana ndi wothandizira zaumoyo kapena mphunzitsi wovomerezeka kungathandize kutsimikizira chitetezo ndi mphamvu.
Kulinganiza zolimbitsa thupi, nayenso. Pilates imagwira ntchito thupi lonse, motero phatikizani masewera olimbitsa thupi pachimake, mikono, miyendo, ndi kumbuyo. Mwa kumvetsera thupi lanu ndi kusintha mphamvu yake moyenera, mumapewa kuchita masewera olimbitsa thupi komanso kupewa kutopa. Chifukwa chake ngati mukumva kuwawa, tengani tsiku lopepuka lomwe limagogomezera kutambasuka ndi kuyenda m'malo mongodula ndi ntchito zolemetsa, zolimbitsa thupi.
Moyo Wanu
Zochita zanu zatsiku ndi tsiku ndi kalendala zimatengera nthawi komanso nthawi yomwe mukuchita. Ngakhale mphindi 15 mpaka 20 zitha kuperekedwa tsiku lotanganidwa, ndipo pali phindu lokhala ndi zolimbitsa thupi zapakhomo. Kugunda kwanthawi yayitali - magawo awiri pa sabata okhazikika komanso apamwamba kwambiri amatha kubweretsa phindu lalikulu.
Kuyika ndalama zothandizira kuchira ndikofunikira kwa ma neophyte kapena omwe akuwonjezera kuchuluka kwawo pafupipafupi. Masiku opuma amalola kuti minofu ikonze ndikupewa kutopa. Kuwonjezera ma pilates m'moyo wanu kuyenera kukhala kotheka, osati kupsinjika maganizo.
Pilates mkati mwa Sabata Lanu
Ma Pilates amatha kulowa mumndandanda wazolimbitsa thupi kale m'njira zosiyanasiyana kutengera zomwe mukufuna komanso moyo wanu. Kukonzekera sabata yanu ndi ndondomeko yolimbitsa thupi ya pilates pakati pa zochitika zina zolimbitsa thupi kumapereka zosiyana ndi zolimbitsa thupi, kupewa kutopa komanso kulimbitsa thupi.
Ndi Cardio
Kuphatikizira ma pilates ndi ma cardio workouts ndi njira yabwino kwambiri yowonjezerera kulimbitsa thupi kwathunthu. Cardio monga kuthamanga, kupalasa njinga, kapena kusambira kumapangitsa mtima kupirira, ndipo Pilates imathandizira kusinthasintha, mphamvu yapakati, ndi kaimidwe. Mwachitsanzo, mutha kuthamanga kwa mphindi 30, kenako kuchita Pilates tsiku lotsatira, kuti muchepetse mphamvu ndikuchira.
Itha kugwiritsidwa ntchito ngati chida chothandizira pambuyo pa cardio kwambiri. Chinachake chochepa, monga Pilates, kutambasula minofu yolimbayo ndikuwonjezera kutuluka kwa magazi, kumachepetsa ululu. Izi ndizothandiza makamaka pambuyo pa HIIT kapena kuthamanga kwamtunda.
Kuyika cardio pamasiku anu omwe si a Pilates ndi njira yachiwiri yopewera kupitilira muyeso. Mwachitsanzo, masiku awiri a Pilates pa sabata, kuphatikiza ndi masiku atatu a cardio amalola kuchira. Kapena, bwinobe, phatikizani ma Pilates ndi cardio kukhala masewera olimbitsa thupi amodzi - kuzungulira komwe kumasinthasintha pakati pa Pilates ndi kuphulika kwakufupi, koopsa kwa cardio - zomwe zingakupulumutseni nthawi NDI kuonjezera chipiriro ndi mphamvu zanu.
Ndi Mphamvu
Pilates imathandizira kulimbitsa thupi ndikuwongolera kusinthasintha kwa minofu ndi kusinthasintha, ndikupangitsa kuti ikhale yowonjezera pazochitika zanu zolimbitsa thupi. Weightlifting imagwira ntchito zina zathupi, pomwe masewera olimbitsa thupi a Pilates amaphunzitsa kukhazikika kwa minofu yomwe imathandizira magwiridwe antchito onse. Mwachitsanzo, kuphatikiza matabwa a Pilates kapena kukweza miyendo kumatha kukulitsa kukhazikika kwanu, komwe kumathandizira kukweza zolemera monga squats kapena kufa.
Posintha ma Pilates ndi masiku ophunzitsira mphamvu, minofu yanu idzakhala ndi nthawi yochulukirapo yochira. Ngati mumakweza zolemera katatu pa sabata, ganizirani kuwonjezera ma Pilates m'masiku osagwira ntchito kuti mukhale ndi nthawi yolimbitsa thupi. Zochita zolimbitsa thupi za Pilates, monga zomwe zimagwiritsa ntchito zida zosinthira kapena kukana, zimatha kuyambitsa kulimba komanso kusiyanasiyana muzochita zanu.
Pilates mkati mwa sabata yanu ndi yotetezeka kuchita tsiku ndi tsiku, koma kumvetsera thupi ndikofunikira ndi kuphatikiza kulikonse. Obwera kumene atha kuyamba ndi magawo 2-3 pa sabata, akuchulukirachulukira pomwe mphamvu zawo zikukula. Kusasinthasintha ndikofunikira, ndipo magawo atatu pa sabata amayamba kuwonetsa zotsatira mkati mwa mwezi umodzi.
Mat Versus Reformer Frequency
Kuchuluka kwakuchita masewera olimbitsa thupi motsutsana ndi Pilates wokonzanso kumatha kusiyanasiyana kutengera zolinga zolimbitsa thupi, zomwe amakonda, komanso mwayi wopeza zida za Pilates. Mtundu uliwonse uli ndi maubwino ake akeake, koma ndandanda yolimbitsa thupi ya Pilates yomwe imaphatikizapo zonse ziwiri zomwe zimapereka zabwino kwambiri padziko lonse lapansi.
| Mtundu | pafupipafupi | Cholinga |
| Mat Pilates | 2-3 pa sabata | General kulimba, kusinthasintha, ndi kumasuka |
| Wokonzanso Pilates | 1-2 pa sabata | Kukonzanso, kuphunzitsa kukana, ndi kumanga mphamvu |
| Kuphatikiza | 3-5 pa sabata | Mphamvu zonse, kuwongolera, ndi kusinthasintha |
Mat Work
Mat Pilato osachepera kawiri pa sabata kuti akhazikitse mphamvu zoyambira ndi kuwongolera. Imakhazikika pakuyenda kwa thupi, ngati zana kapena kugubuduza, komwe kumawonjezera kusinthasintha, kukhazikika kwapakati ndi kaimidwe. Ena amachigwedeza katatu pa sabata, makamaka pofuna kukhala olimba kapena kusinthasintha.
Ikani zinthu zina monga zotsutsa, mphete za Pilates, kapena mipira yaying'ono kuti zinthu zikhale zamphamvu komanso zosangalatsa. Mwachitsanzo, kugwiritsa ntchito gulu lodziletsa pamene mukutambasula miyendo kungathandize kuwonjezera mphamvu ndi kusinthasintha.
Mat Pilates, nawonso, ndiwothandiza kwambiri. Mutha kuzichita kunyumba ndi malo ochepa komanso zida za ziro - zosavuta kwambiri kufinya muzochita zotanganidwa. Ndi machitidwe osasinthasintha komanso mawonekedwe abwino, kuphulika kwachangu kwa mphindi 20 kungakhale kothandiza monga makalasi aatali.
Ntchito Yokonzanso
Reformer Pilates amagwiritsa ntchito kukana kolunjika, kosinthika kuti apange mphamvu ndikuwongolera kuyanjanitsa. Zinthu monga phazi kapena zozungulira miyendo zimatha kusinthidwa kuti zigwirizane.
Ndibwino kugwira ntchito ndi mlangizi, makamaka ngati woyamba. Malangizo oyenerera adzakuthandizani kudziwa bwino njira, kupewa kuvulala ndikupeza zambiri kuchokera ku zoyesayesa zanu.
Kusakaniza mu ntchito yokonzanso pamodzi ndi ntchito ya mphasa kumakupangitsani kukhala ozungulira. Mwachitsanzo, kufananiza makina osindikizira a mwendo wokonzanso ndi ntchito yapamata kumakhudza bwino.
Reformer pilates, yomwe ndi yabwino popewera kukonzanso ndi kuvulaza). Kungochita 1-2 nthawi / sabata kumatha kuwonjezera kukhazikika kwamagulu ndiminyewa yogwira ntchito bwino- nthawi zonse kuchepetsa kupsinjika.
Mvetserani Thupi Lanu
Ichi ndiye chinsinsi cha ndondomeko yotetezeka komanso yothandiza ya Pilates yolimbitsa thupi. Pomvera thupi lanu, mudzapewa kuvulala, kukulitsa magawo anu a Pilates, ndikupeza zotsatira zabwino. Thupi la aliyense limachita mosiyana, kotero kumvetsetsa malire anu ndi zosowa zanu ndikofunikira kuti mupite patsogolo paulendo wanu wa Pilates.
5.1Zizindikiro za Kupita Patsogolo
Kukhala wosinthika, kukhala ndi kaimidwe kabwinoko, komanso kukhala ndi mphamvu zolimba ndizomwe zimawonetsa kuti ma pilates anu akugwira ntchito. Ngakhale mayendedwe wamba, monga kupindika kapena kufikira, amamva madzi ambiri komanso mwadala. Kusintha kumeneku nthawi zambiri kumakhala chizindikiro cha kulumikizana bwino kwa neuromuscular.
Kuchuluka kwamphamvu mu magawo ndi chizindikiro chabwino. Mukawona kuti kuchita masewera olimbitsa thupi kumakhala kosavuta popanda kuyambitsa mphepo yothamanga, kupirira kwanu kukukula. Momwemonso, kuwongolera bwino pamayendedwe anu kukuwonetsa kuti zanukugwirizana maganizo ndi thupiikukulirakulira, cholinga chachikulu cha Pilates.
Zofunikira zazing'ono, monga kukhala ndi thabwa kwa masekondi pang'ono, kapena kugonjetsa masewera olimbitsa thupi, ndizofunikira kuti muthe. Kusunga mbiri ya zomwe mwakwaniritsa kungakhale kolimbikitsa ndi kugogomezera kukula kwanu. Mawonetseredwe athupi - kamvekedwe kabwino ka minofu, mawonekedwe owongolera - angakhale kalilole wa kudzipereka kwanu.
Zizindikiro Zowonjezereka
• Kuchita mopambanitsa kumalepheretsa kupindula kwanu ndikukuvulazani. Kumbukirani zizindikiro izi:
• Kutopa kosalekeza kapena kusowa mphamvu panthawi yolimbitsa thupi
• Kupweteka kwa minofu komwe sikuchepa mukapuma mokwanira
• Kuvuta kugona kapena kumva kukwiya
• Kuchepa kwa ntchito kapena mphamvu
Ngati mukudwala kwakanthawi, ndibwino kuti muchepetse magawo. Masiku opuma ndi ofunikira kuti mupatse minofu nthawi kuti ibwererenso ndikuyambiranso. Kusakaniza zomwe mumachita kumachepetsa kutopa ndikusunga zinthu zosangalatsa.
Udindo wa Mpumulo
Mpumulo ndi wofunikira monga masewera olimbitsa thupi, kuphatikizapo Pilates. Masiku opumula omwe adakonzedwa amalepheretsa kupsinjika ndikuthandizira kuchira kuti apititse patsogolo ntchito. Kuti muyambe kuchira, ntchito zopepuka monga yoga kapena kutambasula zimatha kukuthandizani kuti musunthe popanda kuchulukitsa makina anu.
Kuphatikiza kwa magawo olimba + nthawi yabwino yopumira imalola thupi lanu kuchira ndikukhala lamphamvu. Kupambana kosasunthika mu Pilates ndikusakanikirana kosasinthasintha ndi kupuma, osati ntchito yochepa.
Mgwirizano wa Mind-Thupi
Monga momwe kulumikizana kwa thupi ndi malingaliro kumatiphunzitsira, kulimbitsa thupi kwanthawi zonse kwa pilates kumakulitsa ulalowu. Poganizira zakuyenda mwadala komanso kupuma mozindikira, ma pilates amapereka njira yolimbikitsira kulumikizana uku, kutembenuza gawo lililonse la ma pilates kukhala masewera olimbitsa thupi.
6.1Kumveka kwa Maganizo
Kuphatikiza apo, Pilates imatha kuthandizira kukulitsa chidwi chamalingaliro polimbikitsa asing'anga kuti azisamalira mayendedwe awo komanso kupuma. Kukhazikika kotereku kumadutsa mu mental static ndikukulitsa kumveka bwino. Mwachitsanzo, masewera olimbitsa thupi monga kugubuduza amafuna kukhazikika kwathunthu, osapereka nthawi yoti malingaliro anu azingoyendayenda.
Kupumira komweko komwe kumayendetsedwa pakatikati pa Pilates kumakhala ndi kutsitsimula kofananako komanso kukhazikika pamalingaliro. Kupuma mozama, momveka bwino kumauza dongosolo lamanjenje kuti lipumule, ndikupangitsa chizolowezi kukhala chosinkhasinkha. Izi ndizomwe zimapangitsa Pilates kukhala yamphamvu kwambiri panthawi yamavuto - kukupatsani mpumulo wamaganizidwe mukamalimbitsa thupi.
Kusinkhasinkha pafupipafupi kudzakuthandizani kusintha malingaliro anu. Ambiri a iwo amanena kuti amakhala odekha komanso okhazikika pambuyo pa zochitika zachizolowezi. Kuthamanga kwapang'onopang'ono kwa Pilates kumalimbikitsa kukhalapo, kukuthandizani kuti mulumikizanenso ndi thupi lanu ndikuletsa malingaliro anu.
Kuchepetsa Kupsinjika
Kupsinjika kwa nthawi yayitali kumatha kuwononga thanzi lanu komanso malingaliro anu. Pilates imapereka njira yothanirana ndi zizindikiro izi ndikuyenda pang'ono, mwadala. Mwachitsanzo, zolimbitsa thupi zotambasula msana zimatha kuchotseratu zovuta zambiri kuchokera kumbuyo ndi mapewa - malo omwe amasungirako nkhawa.
Kuphatikizira kutulutsa kotonthoza komwe kumayang'ana pakuyenda pakati pa mapose kungathandize kupumula. Kuphatikiza ma Pilates ndi kusinkhasinkha kumakulitsa mpumulo wa kupsinjika pogwirizanitsa kuyenda kwa thupi ndi bata lamalingaliro. Ndiye, njira ziwirizi zingapangitse mtendere wakuya.
Pali mwayi woyeserera wanthawi yayitali wa Pilates ungakupangitseni kukhala bwino polimbana ndi kupsinjika. Chizoloŵezicho chimalimbikitsa chidwi cha somatic, chomwe chimakulolani kuti muzindikire ndikuchepetsa kupsinjika komwe kumachitika. M'kupita kwa nthawi, kulingalira uku kungapangitse kuwongolera kwamalingaliro komanso kukhazikika kwamalingaliro.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
Mapeto
Mwakonzeka kutenga sitepe yotsatira? Pilates ndi njira yamphamvu yopangira mphamvu, kuwongolera kaimidwe, komanso kulimbikitsa thanzi. Kaya mumangoyamba ndi magawo angapo pamlungu kapena kulowera m'chizoloŵezi chokhazikika, kusasinthasintha kudzabweretsa zotsatira zokhalitsa. Yambani lero, khalani odzipereka, ndipo lolani a Pilates asinthe thupi lanu ndi malingaliro anu.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
Mafunso Ofunsidwa Kawirikawiri
1.Kodi oyamba ayenera kuchita kangati Pilates?
Kuyambira ndi magawo 2-3 a pilates pa sabata ndikwabwino, chifukwa ndandanda yolimbitsa thupi iyi imalola thupi lanu kuti lizolowere mukamapeza mphamvu komanso kusinthasintha.
2.Kodi ndingachite Pilates tsiku lililonse?
Inde, mutha kutsatira ndondomeko yolimbitsa thupi ya pilates tsiku ndi tsiku ngati thupi lanu likumva. Kusinthana pakati pa magawo olimba ndi opepuka a pilates kuti mupewe kuvulala mopitilira muyeso.
3.Kodi mphindi 20 za Pilates ndi zokwanira?
Inde, masewera olimbitsa thupi a mphindi 20 a pilates amatha kugwira ntchito, makamaka ngati ndinu watsopano kapena muli ndi nthawi yotanganidwa. chikumbutso chabe - ganizirani zamayendedwe adala, abwino.
4.Kodi ndiyenera kuchita mat kapena Pilato nthawi zambiri?
Mat Pilates amatha kuphatikizidwa muzochita zolimbitsa thupi nthawi zambiri chifukwa cha kufatsa kwake, pomwe Reformer Pilates, kulimbitsa thupi kwambiri, kumachitika kawiri kapena katatu pa sabata.
5.Kodi chimachitika ndi chiyani ngati ndipitilira Pilates?
Kuphatikizira masiku opumula muzochita zanu zolimbitsa thupi za Pilates ndikofunikira, chifukwa ma Pilates ochulukirapo angayambitse kutopa kapena kupsinjika.
6.Kodi ndingadziwe bwanji ngati ndikuchita Pilates pafupipafupi?
Ngati mukumva kuwawa nthawi zonse, kutopa, kapena kuyimilira, mutha kukhala opitilira muyeso pamagawo anu anthawi zonse a pilates. Dulani mmbuyo ndikuchira.
7.Chifukwa chiyani ndikofunikira kusintha ndandanda yanga ya Pilates?
Kukonza ndandanda yanu yochitira masewera olimbitsa thupi kumapangitsa kuti ikhale yoyenera kwa inu - msinkhu wanu wolimbitsa thupi, zokhumba zanu, ndi zosowa zanu zochira, kukulitsa zotsatira za pilates ndikupewa kutopa.
Nthawi yotumiza: Sep-08-2025