TheMakina a Reformer Pilateszingawoneke ngati zochititsa mantha poyang'ana koyamba. Lili ndi chipinda chosuntha, akasupe, zingwe ndi ndodo zosinthika. Komabe, mukadziwa bwino mfundo zoyambirira, zimakhalachida champhamvu chowonjezera mphamvu, kusinthasintha komanso kuzindikira kwa thupi.
✅ Kuphunzira Zigawo za Makina Okonzanso
Zotsatirazi ndizofotokozera mwachidule gawo lofunikira. MudzapezaKusintha kwa Pilates ndi ntchito zake:
1. Chimango
Themawonekedwe olimba akunjazomwe zimagwirizanitsa zonse pamodzi zimatchedwachimango. Chimangochi nthawi zambiri chimapangidwa ndi matabwa kapena chitsulo ndipo chimagwira ntchito yofunika kwambiri pozindikira kukula ndi kukhazikika kwa makinawo.
2. Ngolo
Thepad nsanjaamakulolani kusuntha mmbuyo ndi mtsogolo pa mawilo kapena odzigudubuza mkati mwa chimango. Mutha kunama, kukhala kapena kugwada pagalimotopokankhira ndi kukoka kukana kwa akasupe.
3. Akasupe ndi Gear Rods
Themasikaimamangiriridwa ku chonyamulira kapena chimango ndipo imapereka kukana kosinthika.
Thendodo ya gearndi slotted ndodo kuti amalola kasupe mbedza kukhala pa malo osiyana kusintha nyonga mlingo.
4. Chopondapo
Thendodo yosinthikaili kumapeto kwa retractor. Mutha kugwiritsa ntchito mapazi kapena manja anu kukankha chonyamuliracho kuchoka papulatifomu,kulimbitsa bwino miyendo yanu, gluteus maximus ndi minofu yapakati.
5. Zovala zamutu ndi Mapewa
Themutuimapereka chithandizo pakhosi ndi mutu wanu ndipo nthawi zambiri imasinthidwa kuti ikhale yabwino.
Themidadada yamapewa, yomwe imadziwikanso kuti kutsogolo kwa ngolo, imakutetezani kuti musatengere pamene mukuyendamayendedwe enienindikuthandizira kuteteza mapewa anu.
6. Zingwe, Pulleys ndi Zogwirira
A dongosolo chingwezomwe zimadutsa mu pulley pamwamba pa chimango ndikutha ndi chogwirira kapena mphete. Izi zolimbitsa thupi za manja, mapewa ndi miyendo mwina kukoka ngolo kapenakukana kukanika kwa kasupe.
7. Platform (yomwe imadziwikanso kuti "standing platform")
A nsanja yaying'ono yokhazikikaili kumapeto kwa phazi la makina. Okonzanso ena amadziwika ndi "springboard" yosunthika yomwe ingagwiritsidwe ntchitokudumpha kowonjezereka kapena kuchita masewera olimbitsa thupi.
✅ Zida Zowonjezera ndi Mawu Ogwiritsidwa Ntchito mu Reformer Pilates
M'munsimu muli ena mwa ambirizida zowonjezera zowonjezera(zothandizira) zomwe zimagwiritsidwa ntchito ndi Wokonzanso, pamodzi ndi mawu ofunikira omwe mungakumane nawo m'kalasi:
1. Bokosi Lalifupi ndi Bokosi Lalitali
A Short Bokosindi kabokosi kakang'ono, kakang'ono kamene kamapangidwa kuti tigwirizane ndi ngolo yochitira masewera olimbitsa thupi okhala pansi ndi okhotakhota, monga "Short Box Round Back" Side Stretch.
A Bokosi Lalitalindi chida chachitali chomwe chimagwiritsidwa ntchito pochita masewera olimbitsa thupi molunjika pagalimoto, monga "Pulling Straps" Teaser Prep.
2. Jump Board
A bolodi lopindika, lochotsekazomwe zimamangiriza kumapeto kwa phazi m'malo mwa phazi zimasintha Wokonzanso wanu kukhala makina otsika "plyo", kulolamasewera a cardiomonga ma hops a mwendo umodzi ndi ma jacks odumpha.
3. Magic Circle (Pilates Ring)
A chitsulo chosinthika kapena mphete ya mphira yokhala ndi zogwirira ntchitoamagwiritsidwa ntchito kuwonjezera kukana kwa mkono, ntchafu yamkati, ndi masewera olimbitsa thupi. Nthawi zambiri amagwiridwa pakati pa manja kapena miyendo pamene ali pa ngolo kapena pansi nsanja.
4. Chingwe cha Tower/Trapeze
Chimango choyima, chomangiriridwa kumapeto kwamutu ndikukhala ndi zidazitsulo zopondera, zomangira pamwamba, ndi akasupe owonjezera, imakulitsa nyimbo zanu kuti ziphatikizepo makina osindikizira amikono oyimirira, kutsitsa, ndi masewera olimbitsa thupi.
5. Zikhazikiko Zovuta za Spring
* Akasupe amitundu(mwachitsanzo, Yellow = kuwala, Buluu = sing'anga, Red = heavy) phatikizani pa gearbar kuti musinthe kukana.
* Yotsegula vs. Yatsekedwa: "Akasupe otsegula" (ophatikizidwa ndi chimango) chilolezoulendo wokwera kwambiri,pamene "akasupe otsekedwa" (ophatikizidwa mwachindunji ku chonyamulira) amaletsa kuyenda kuti apereke chithandizo chowonjezereka.
6. Zingwe vs. Zogwirizira
*Zomangira: Zingwe zofewa zopangira manja kapena mapazi, zomwe nthawi zambiri zimagwiritsidwa ntchito pochita masewera olimbitsa thupi (mwachitsanzo, "Mapazi ali ndi zingwe zokoka m'chiuno
* Zogwira: Zogwira zolimba zomwe zimakhala kumapeto kwa chingwe, zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi a mkono ndi lat, monga ma Curls ndi "Triceps Presses.
7. Zotsekera Mapewa (Zoyima)
Ma block blockkutsogolo kwa chonyamulira kumapereka chithandizo cha mapewa anu pamene mukukankhira kuchoka pamtunda, womwe ndizofunika pa masewera olimbitsa thupi monga "Mazana" kapena "Short Spine."
✅ Kuvuta kwa Spring ndi Mitundu ya Pilates Core Bed
Kumvetsetsakupsinjika kwa masika ndi ma code amtundupa Pilates Reformer (yomwe imatchedwanso Core Bed, makamaka ku Asia ndi ma situdiyo amakono) ndiyofunikira pakukonza kukana ndikuwongolera moyenera.magulu osiyanasiyana a minofum'njira yotetezeka.
Common Spring Mkangano
| Mtundu wa Spring | Pafupifupi. Kukaniza | Kugwiritsa Ntchito Mwachizolowezi |
| Yellow | 1-2 lbs (Kuwala) | Kukonzanso, ntchito yofatsa kwambiri |
| Green | 3–4 lbs (Yopepuka-Yapakatikati) | Oyamba, kuyambitsa koyambira, masewera olimbitsa thupi ang'onoang'ono |
| Buluu | 5-6 lbs (Yapakatikati) | Kukhazikika kwa thupi lonse |
| Chofiira | 7-8 lbs (Yapakatikati-Yolemera) | Makasitomala amphamvu, ntchito ya mwendo, kulumpha bolodi plyometrics |
| Wakuda | 9-10 lbs (Yolemera) | Zochita zolimbitsa thupi zapamwamba, akasupe amphamvu amagwira ntchito |
| Siliva (kapena Gray) | 11–12 lbs (Yolemera–Max) | Kuwongolera mphamvu zakuya, othamanga osintha |
Zimagwira Ntchito Motani?
* Kusintha Tension: Springs amalumikizidwa ndi gearbar mkatimasinthidwe osiyanasiyana(otsegula vs. otsekedwa; zounikidwa limodzi kapena awiriawiri) kuti muyese bwino kukana.
* Yotsegula vs. Yatsekedwa: Akasupe otseguka (ophatikizidwa ndi chimango) amapereka kukwapula kwautali ndi kukana pang'ono, pamene akasupe otsekedwa (ophatikizidwa mwachindunji ku chonyamulira) amafupikitsa kukwapula ndikupereka kumverera kolimba.
* Kuphatikiza Springs: Mutha kuphatikiza mitundu; mwachitsanzo, phatikizani chikasu ndi zobiriwira poyambira kuwala, kenaka yikani buluu pamene mphamvu zanu zikukula.
Malangizo Posankha Zokonda Zovuta
* Kukonzanso ndi Oyamba: Yambani ndi chikasu ndi zobiriwira kuti mutsindike kulamulira ndi kuyanjanitsa.
* Makasitomala Apakati: Kupita patsogolo mpaka ku buluu, kenaka phatikizani zofiira ngati masewero olimbitsa miyendo ndi kulumpha.
* Othandizira Apamwamba: Kugwiritsa ntchito akasupe akuda kapena asiliva (kapena akasupe olemera angapo) kumawonjezera zovuta zokhudzana ndi kukhazikika, mphamvu, ndi kulumpha kosunthika.
Pokhala ndi zovuta zamasika zoyenera komanso kumvetsetsa bwino tchati chamtundu wanu, muthasinthani Pilates Core Bed iliyonsegawo kuti mukwaniritse mulingo wabwino kwambiri wotsutsa!
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Zochita Zolimbitsa Thupi Lanu Loyamba la Pilates Reformer Workout
Nazikulimbitsa thupi kosavuta komanso kothandiza kwa Pilates Reformerzomwe zimakupangitsani mayendedwe oyambira, zimalimbitsa mphamvu, komanso zimakuthandizani kuti mukhale omasuka ndi zida.
1. Mndandanda wa Mapazi (5-6 mphindi)
Minofu yolunjika: miyendo, glutes, pachimake
Momwe Mungachitire:
*Dlala pachonyamuliramutu wanu utakhazikika pamutu pake ndipo mapazi anu ali pamtunda.
* Sungani chiuno chanu kukhala chopanda tsankho komanso msana wanu ugwirizane.
* Kanikizani chonyamulira ndikuchibweza ndikuwongolera.
2. Mazana (Osinthidwa)
Minofu: Kokhazikika ndi Mapewa Okhazikika
Momwe Mungachitire:
* Ikani chotsitsimula chamutu m'mwamba, ndi miyendo yokhazikika pamtunda kapena yochirikizidwa pampando wapansi.
* Gwiritsani ntchito zingwe zopepuka (mwachitsanzo, zachikasu kapena zabuluu).
* Imani manja anu mmwamba ndi pansi pamene mukukoka mpweya kwa kuwerengera kasanu ndikutulutsa mpweya kwa zisanu.
* Malizitsani kuzungulira 5 mpaka 10.
3. Miyendo Yozungulira yokhala ndi Zomangira
Minofu: Pakatikati, ntchafu zamkati ndi zakunja, zopindika m'chiuno
Momwe Mungachitire:
* Ikani mapazi anu mu zingwe.
* Sungani chiuno chanu chokhazikika pamene inujambulani mabwalo olamulidwandi miyendo yanu.
* Pangani mabwalo 5 mpaka 6 mbali iliyonse.
4. Kutsekereza Wokonzanso
Minofu imayang'aniridwa: glutes, hamstrings, ndi kuyenda kwa msana.
Momwe Mungachitire:
* Ikani mapazi anu pamtunda ndikugona pansi ndi manja anu atatambasula pambali pa thupi lanu.
* Kwezani msana vertebra imodzi nthawi imodzi, kenako ndikubwerera pansi.
* Ngati omasuka, onjezani makina osindikizira ofatsa ndi chonyamulira pamwamba.
5. Mikono mu Zingwe (Supine Arm Series)
Minofu: Mikono, Mapewa, Chifuwa
Momwe Mungachitire:
* Ndi akasupe owala,gwira zogwirira ntchitommanja mwanu.
* Kokani mikono yanu m'mbali mwanu, kenaka muwabwezere pomwe mukuyambira.
* Kusiyanasiyana kumaphatikizapo makina osindikizira a triceps, T-arms, ndi kukulitsa chifuwa.
6. Njovu
Minofu yolunjika: pachimake, hamstrings, mapewa
Momwe Mungachitire:
* Imani m'ngoloyo ndi zidendene zanu zophwatalala, manja ali pampando wapansi, ndipo m'chiuno mwakwezeka, kupanga mawonekedwe a katatu.
* Gwiritsani ntchito pachimake chanu kukokera chotengeracho ndikutuluka ndi miyendo yanu.
* Khalani ndi msana wowongoka ndipo pewani kugwetsa mapewa anu.
7. Mapapu Oyimilira a Platform (Mwasankha)
Minofu: Miyendo, Glutes, ndi Balance
Momwe Mungachitire:
* Phazi limodzi papulatifomu, lina pangolo.
* Lunge pansi pang'onopang'ono, kenako bwererani kumalo oyambira.
* Gwiritsani ntchito zingwe zamanja kapena mitengo kuti muwonjezere thandizo.
✅ Malangizo kwa Oyamba:
* Yendani pang'onopang'ono ndikuyang'ana kwambiri mawonekedwe anu.
* Gwiritsani ntchito mpweya wanu kuwongolera mayendedwe anu: inhaleni kuti mukonzekere ndikutulutsa mpweya kuti mugwire.
* Ngati mukukumana ndi kusakhazikika kapena kupweteka kulikonse, chepetsani kukana kapena pangani zosintha.
✅ Maonekedwe Olondola a Thupi la Pilates Equipment
Kuyika thupi moyenera ndikofunikira mu Pilates, makamaka mukamagwiritsa ntchito zida mongaReformer, Cadillac, kapena Mpando. Kuwongolera bwino kumatsimikizira chitetezo, kumakulitsa zotsatira, komanso kumakuthandizani kuti mukhale ndi mphamvu komanso kusinthasintha m'malo oyenera.
1. Neutral Spine ndi Pelvis
Mapiritsi achilengedwe a msana amasungidwa,kupeŵa kupindika kwambiri kapena kufuntha.
Kuti mupeze,gona pa Wokonzanso ndipo onetsetsani kuti mchira wanu, nthiti, ndi mutu zonse zakhudzana ndi chotengeracho.
Chifukwa Chake Ndikofunikira: Zimateteza msana wanu ndikukulitsa kukhazikika kwapakatikati pakugwira ntchito, moyo weniweni.
2. Scapular (Mapewa) Kukhazikika
Mapewa ayenera kugwetsedwa pansi pang'onopang'ono ndi kuwatambasula-osati kugwedeza kapena kukanidwa mopambanitsa.
Kuti muwone momwe mapewa anu alili, khalani cham'mwamba kapena khalani molunjika ndikuwona mapewa anu akugwera m'matumba anu akumbuyo.
Chifukwa Chake Ndikofunikira: Kupititsa patsogolo thupikuwongolera ndikuletsa khosi ndi phewakupsinjika pamasewera olimbitsa thupi monga "Mazana" kapena "Kupalasa."
3. Kuyanjanitsa mutu ndi khosi
Tanthauzo lake: Mutu umagwirizana ndi msana, osati kupendekera mmwamba kapena pansi.
To sungani malo osalowerera khosimukamagona, gwiritsani ntchito chopukutira kumutu kapena padding kuti muthandizire.
Pewani kusinthasintha khosi pa nthawi ya supinemasewera a m'mimba; m'malo mwake, yang'anani pakuchita minofu ya m'mimba popanda kukakamiza khosi.
4. Kuyika Mapazi Moyenera
Zochita zolimbitsa phazi: Mapazi amayenera kuyimitsidwa mofananiza kapena ndikuyenda pang'ono,malingana ndi kayendedwe kamene kakuchitika.
Mapazi m'zingwe: Sungani zala zanu molunjika kapena zopindika popanda chikwakwa (mkati kapena kunja).
Ntchito yoyimilira: Kulemera kumagawidwa mofanana pamapazi atatu - chidendene, chala chachikulu, ndi chala chaching'ono.
5. Core Engagement ("Kulumikizana pamimba")
Tanthauzo lake: Gwirani pakati panu pokokera mchombo wanu kumsana ndikukweza pansi pang'onopang'ono pansi.
Sangalalani ndi mtima wanu nthawi zonse! Kaya mwagona, kukhala, kapena kuyimirira, kuchitapo kanthu kumateteza msana wanu ndikuwonjezera kuyenda kwanu.
6. Chotchinga cha Mapewa ndi Kuyika kwa Mutu
Zotchinga pamapewaziyenera kukhazikitsidwa pamwamba pa nsonga za mapewa anu kutikuthandiza kukhazikika kwa thupipanthawi yopondereza mwendo kapena mkono.
Headrest: Kutsitsidwa kwa masewera olimbitsa thupi omwe amakhudza kuyankhulana kwa msana (monga kutsekereza) ndikukwezedwa kuti athandizidwe ndi mutu m'malo osalowerera msana.
✅ Mapeto
Kudziwa bwino Wokonzanso kumayamba ndikumvetsetsa zigawo zake, kuziyika bwino, ndikuyenda ndi ulamuliro ndi cholinga.Ndi machitidwe okhazikika komanso njira yoyenera, mudzamva kuti ndinu amphamvu, okhazikika, komanso olimba mtima paulendo wanu wa Pilates. Kumbukirani, katswiri aliyense anali woyamba. Khalani ndi chidwi, yendani mwanzeru, ndipo sangalalani ndi njirayi!
Pamafunso aliwonse, chonde tumizani imelo kwajessica@nqfit.cnkapena pitani patsamba lathu pahttps://www.resistanceband-china.com/kuti mudziwe zambiri ndikusankha chinthu chomwe chikugwirizana ndi zosowa zanu.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
Nthawi yotumiza: Jun-23-2025