Mukuyamba ulendo wanu wa Pilates? Musanalowe m'kalasi lanu loyamba kapena gawo lanyumba, ndikofunikira kuti muzolowerezida zoyambira. Kuchokera ku classic reformer kupita ku zida zosavuta monga ma band resistance ndi mateti, chidutswa chilichonseimagwira ntchito yofunika kwambiripothandizira fomu yanu ndikuwonjezera zotsatira.
Mu bukhu ili, tikuwonetsani zomwe muyenera kudziwaZida za Pilates kwa oyamba kumene- zomwe iwo ali, momwe amagwirira ntchito, ndi chifukwa chake zili zofunika - kuti mukhale otsimikiza, otetezeka, ndi okonzeka kuyenda ndi cholinga.
Kusankha Pilates Yoyenera Yambani
Mukakhala watsopano kwa Pilates, kusankha pakati pa mat ndi zida zogwiritsa ntchito zida kungakhale kosokoneza.Mat Pilatesamangogwiritsa ntchito kulemera kwa thupi lanu ndi mphasa wapansi—zabwino kwambiri pomanga ndi mphamvu zapakati. Komazida zochokera Pilates, monga kugwiritsa ntchito wokonzanso kapena Cadillac, amapereka chithandizo ndi kukana kwambiri. Izi ndizovuta kwambiri kwa oyamba kumene.
Ndi zida zoyenera, sikuti mumangotsogoleredwa ndi kayendetsedwe kabwinoko, komanso inunsokuchepetsa chiopsezo cha kuvulala. Springs, zingwe, ndi nsanja zosinthika zimakuthandizani kuyambitsa minofu yoyenera ndikuwongolera mawonekedwe anu. Pakapita nthawi, izi zimabweretsa kupita patsogolo mwachangu, kaimidwe kabwinoko, komansokukhudzana kozama kwa minofu. Mwachidule, zida zoyenera zimakuthandizani kuyenda mwanzeru-osati molimba.
Essential Beginner Pilates Equipment
Mutha kupezazida zoyambira Pilatesndizo zonse zovuta, zida zamitundu yambiri zomwe zimakulitsa mphamvu zanu, kukhazikika, ndi kusinthasintha. Zofunikira izi zimathandizira kulinganiza, kumanga kupita patsogolo, ndipo zimatha kukhala ndi nyumba kapena studio.
The Mat
A Pilates mat Ndi yokhuthala kuposa ma yoga - nthawi zambiri 1 mpaka 1.5 cm - kuti ipirire msana ndi mfundo zanu mukamagwira ntchito pansi. Ndizoyenera kuchita masewera olimbitsa thupi ngati ma roll-ups ndi zana. Sankhani imodzi yokhala ndi pansi osatsetsereka ndipo yesani zinthu zosiyanasiyana monga thovu wandiweyani kapena mphira wokometsera zachilengedwe kuti mupeze zoyenera zanu. Makasi abwino amakulolani kuchita Pilates pafupifupi kulikonse.
The Magic Circle
The bwalo lamatsenga kapena mphete ya Pilates, ndi mphete yosinthasintha 35-38 cm yokhala ndi zogwirira ntchito. Imawonjezera kukana masewera olimbitsa thupi ndichandamale minofumonga ntchafu zanu zamkati, chifuwa, ndi mikono. Zosavuta komanso zosavuta kuyenda, ndizabwino kukulitsa chizolowezi chanu. Finyani pakati pa manja anu, mawondo, kapena akakolo kuti mulimbikitse chibwenzi ndikuwonjezera kusuntha monga milatho kapena kukanikiza miyendo.
Magulu Otsutsa
Magulu otsutsa ndi zotsika mtengo, zosavuta kuyamba, ndipo zimabwera m'magulu osiyanasiyana okana. Amawonjezera kupanikizika pang'ono pakuchita masewera olimbitsa thupi monga kukoka mkono, kutambasula mwendo, ndikukweza mwendo wakumbali-kuwonjezera mphamvu popanda kukhudza. Opepuka komanso osunthika, ndiabwino kumalimbitsa thupi kunyumba kapena kuyenda.
Mpira wa Pilates
A Pilates pa (kapena Swiss mpira)kumawonjezera balance, kaimidwe, ndicore mphamvupotsutsa kukhazikika kwanu panthawi yochita masewera olimbitsa thupi. Ikupezeka mu makulidwe a 55-75 cm, sankhani imodzi kutengera kutalika kwanu kuti muthandizire bwino. Zimasinthira kusuntha kosavuta kukhala masewera olimbitsa thupi athunthu-oyenera kuwonjezera zosiyanasiyana pa mphasa kapena kusintha.
Foam Roller
A wodzigudubuza thovu ndi chida chachikulu chochira chochepetsera zilonda, kukonza ma circulation, ndikulimbikitsa kusinthasintha. Zopezeka m'makulidwe osiyanasiyana komanso makulidwe osiyanasiyana, zimathandiza kumasula kupsinjika kumbuyo kwanu, miyendo, ndi mikono. Gwiritsani ntchito Pilates isanayambe kapena itatha kuti muchiritse ndikupangitsa kuti thupi lanu lizimva bwino.
Wokonzanso Anatheratu
Pakati pa onsePilates zida, wokonzanso amawonekera bwino chifukwa cha mapangidwe ake ndi kusinthasintha.Ndi chotengera chake chotsetsereka, akasupe osinthika, ndi chimango cholimba, chimapanga nsanja yamphamvu ya mphamvu zonse za thupi, kulamulira, ndi kuyenda moganizira.
Zomwe Icho Chiri
Thewokonzansondi amakina a bedi ngati Pilatesndi nsanja yotsamira yotchedwa thechonyamulira. Ngolo iyi imayenda m'mphepete mwa njanji ndipo imalumikizidwaakasupe osinthika, zomwe zimapanga kukana. Pa kusinthakukangana kwa masika, mukhoza kupanga aliyensemasewera olimbitsa thupizosavuta kapena zovuta kuti zigwirizane ndi msinkhu wanu. Ampira wapansindizingwekukulolani kuti mugwire ntchito yanumanja ndi miyendom'njira zosiyanasiyana.
Izi sizofanana ndi zanuPilato. Pamenentchito matamadalirakulemera kwa thupindimphamvu yokoka, ndiwokonzanso Pilatoyambitsakukanizandimayendedwe amphamvukudzera mu zakeakasupendingolo yotsetsereka. Kukonzekera uku kumapereka njira yatsopano yochitirayambitsani minofu,onjezerani bwino, ndipo konzani bwino zanukulinganiza. Chifukwa ndiwokonzansozimathandizira thupi lanu, ndizothandiza makamaka ngati muli nazokupweteka kwa mafupakapenakuyenda kochepa. Kuposa kulimbitsa thupi, kumalimbikitsamayendedwe osamala-kukuphunzitsani kuganizirampweya,kulamulira,ndikulondola, amene ali maziko aPilates.
Momwe Imagwirira Ntchito
- ●Sinthani Springs:Makasupe ambiri amatanthauzakukana kwakukulukuti mukhale ndi masewera olimbitsa thupi ovuta. Akasupe ochepa amachepetsa katundu, kupangitsa mayendedwe kukhala osavuta komanso owongolera-oyenera kwa oyamba kumene kapena magawo ochira.
- ●Onani Phazi ndi Zomangira:Ndimpira wapansiamathandiza osiyanasiyanamiyendo ndi pachimake masewera, pamenezingweamakulolani kukankha kapena kukoka pogwiritsa ntchito yanumanja ndi miyendo. Onetsetsani kuti zonse zakhazikitsidwa kuti zigwirizane ndi thupi lanu ndi zolinga zanu.
- ●Yang'anani Chitetezo:Yambani pang'onopang'ono. Ganizirani za kusungamawonekedwe abwino, kutengera zanupachimake, ndi kusunga wanukupuma mokhazikikapakuyenda kulikonse.
- ●Sangalalani ndi Njirayi:Pilates ndi chizolowezi, osati mpikisano. Tengani nthawi yanu, yendani ndi cholinga, ndikusangalala ndi ulendowu pamene mukupanga mphamvu, kulamulira, ndi chidaliro.
Ubwino Woyamba
Thewokonzansondi wodekha pa olowa, kupanga chisankho chabwino kwaoyamba kumene, amene akuchirakuvulala, kapena aliyense wochita nayenyamakazi. Kulimbitsa thupi kulikonse kumalunjikathupi lonse- kaya mukukankhirachonyamulirakapena kukokazingwe, mukuchita zanumiyendo, mikono, nsana,ndipachimakezonse mwakamodzi.
Chifukwa chonyamulira chimayenda, thupi lanu liyenera kugwira ntchito nthawi zonse kuti likhalebekhola, zomwe zimathandiza kusinthabalance, coordination, ndi kuyacore mphamvu.Themayendedwe owongolerakukuphunzitsani zoyeneramawonekedwendiluso, kumanga machitidwe anzeru oyenda omwe amathandiza kupita patsogolo kwa nthawi yaitali-osati kokhaPilates, koma mwanjira iliyonsechizolowezi cholimbitsa thupi.
Kusankha Zida Zanu Zoyamba
Kusankhazida zanu zoyambira pilates ngati woyambandizofuna kupeza bwino pakati pa zolinga zanu zolimbitsa thupi, malo akunyumba, ndi bajeti. Cholinga chake ndikusankha zida zomwe zimakulolani kuti muyambe bwino, khalani ndi zizolowezi zanzeru, ndikupitilirabe patsogolo.
Zolinga Zanu
- ● Yambani ndi kudzifunsa zomwe mukufuna kukwaniritsa ndi Pilates.
- ● Ngati cholinga chanu chachikulu ndi kulimbitsa mphamvu, gwiritsani ntchito zomangira zolimba kapena ma dumbbells opepuka kuti muwonjezeko zovuta zamayendedwe oyambira.
- ● Kuti mukhale womasuka,chingwe cha yogakapenawodzigudubuza thovukukuthandizani kuti mufike mozama ndikuchepetsa kuwawa kwa minofu.
- ● Oyamba ambiri amayamba ndi masewera olimbitsa thupi a mat bodyweight chifukwa amangoganizira kwambiricore control and balance.
- ● Kukhala ndi zolinga zomveka bwino ndiponso zimene mungathe kuzikwaniritsa kumakuthandizani kusankha zipangizo zoyenera ndi kuona mmene mukuyendera.
- ● Chidutswa chilichonse cha zida za Pilates chimakhala ndi cholinga:mateti amapereka cushioning, magulu amawonjezera kukana, ndi ma props amathandizira pakuwongolera kapena kukulitsa mayendedwe anu.
Malo Anu
Yezerani malo apansi omwe mukufuna kukhalamo. Ma pilates mat amafunikira mozungulira 2m x 1m malo owoneka bwino, koma zida zina kapena makina amafunikira zambiri. Ngati danga lili lothina,mphasa zopindika, magulu owalandi mipira yaing'ono nestle pafupifupi kulikonse ndi kusunga mosavuta. Izi zidzasokoneza malo anu ochitira masewera olimbitsa thupi komanso kupangitsa maulendo ndi kugwa. Malo amtendere, owala bwino kunja kwa njira zosokoneza amathandizira kukhazikika ndikukupangitsani kubwerera.
Bajeti Yanu
| Zida | Mtengo Weniweni (USD) | Mulingo Wabwino (/5) |
| Pilates Mat | $20–$50 | 4.5 |
| Magulu Otsutsa | $ 10-30 | 4 |
| Foam Roller | $15–35 | 4 |
| Pilates mphete | $20–40 | 4 |
Zinthu Zofunika
- ●Mat: Maziko ofunikira kwa aliyense woyamba wa Pilates. Amapereka chitonthozo ndi chitonthozo, makamaka pochita masewera olimbitsa thupi pazipinda zolimba.
- ●Magulu Otsutsa: Zida zopepuka, zosunthika zomwe zimawonjezera maphunziro amphamvu ku masewera olimbitsa thupi a Pilates osatenga malo ambiri kapena kuwononga ndalama zambiri.
- ●Ma rollers a thovu: Zipangizo za Cylindrical zomwe zimagwiritsidwa ntchito kuthandizira kutambasula, kupititsa patsogolo kusinthasintha kwa minofu, ndi kuthandizira kubwezeretsa minofu.
- ●Zothandizira Zing'onozing'ono (Mipira, mphete): Zida zophatikizika zomwe zimapangidwira kuti zithandizire kutambasula, kuwongolera kuwongolera, komanso kupititsa patsogolo kukhudzidwa kwa minofu panthawi yolimbitsa thupi.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
Zida Zanu Zoyamba za Pilates Workout
Kudziwa Fomu Yoyenera mu Pilates
- 1.Yambani poima motalika, kusunga thupi lanu molunjika mzere wowongoka. Izi zimathandiza kupewa kuvulala ndikuwonetsetsa kuti mumapeza zambiri pakuyenda kulikonse.
- 2.Gwirani ntchito yanupojambula mchombo wako m’mwamba ndi m’mwamba. Izi zimakhazikika pakati panu ndiimathandizira msana wanu.
- 3.Mukagwiritsa ntchito zida monga wokonzanso kapena Wunda Chair, yendani pang'onopang'ono komanso mosasunthika. Izi zimathandiza kuti minofu yanu ikhale yogwirizana komanso imakuthandizani kuti mukhale ndi mphamvu panthawi yonse yochita masewera olimbitsa thupi.
- 4.Ngati simukutsimikiza za mawonekedwe anu, gwiritsani ntchito galasi kapena kujambula nokha pavidiyo. Izi zitha kukuthandizani kuti muwone zolakwika msanga.
- 5.Yang'anani momwe mumakhalirapoyambira komanso pafupipafupi pakuchita masewera olimbitsa thupi. Zosintha zazing'ono-monga kuyikanso mapazi anu kapenakumasula mapewa anu- akhoza kusintha kwambiri.
Malangizo a Chitetezo cha Pilates
Tikuphunzitsani chida chimodzi panthawi, musanayambe. Onse okonzanso ndi Cadillac / Wunda Chair onse ali ndi magawo osuntha ndipo amatha kumva zosangalatsa poyamba. Onani bukhuli kapena pemphani thandizo ngati muli m'kalasi.
Gwiritsani ntchito mphasa wandiweyani ngati muli pansi kapenakuchita mayendedwepa malo ovuta. Iziamateteza msana wanu ndi mafupa, kotero kuti mchitidwe wonsewo ndi wotetezeka. Chifukwa chake musachulukitse, makamaka pamagawo anu oyamba. Samalani momwe thupi lanu likumvera, pumulani ngati mukufunikira.
Konzani malo anu ochitira masewera olimbitsa thupi. Kankhirani zikwama ndi nsapato kutalikupewa kuterereka kapena kugwa.
Woyamba Pilates Akuyenda
- ●Phazi pa wokonzanso: Gona pansi, kanikizani mapazi anu muzitsulo, ndikukankhira galimotoyo kunja.Limbikitsani kusuntha kofananandi liwiro ladala.
- ●Makatani a Arm okhala ndi magulu otsutsa: Khalani wamtali, tembenuzani gululo mozungulira mapazi anu, gwirani malekezero, ndi kukanikiza manja anu kutsogolo,kusunga nsana wanu mowongoka.
- ●Miyendo yozungulira yokhala ndi zingwe: Gona pa wokonzanso, ikani mapazi m’zingwe, ndikupanga zozungulira zazing'onomumlengalenga. Tetezani m'chiuno mwanu.
- ●Atakhala msana kutambasula: Khalani ndi miyendo yowongoka, fikirani kutsogolo, ndikuzungulira msana wanu, kenako bwererani.
Yambani ndi magawo achidule, mozungulira mphindi 15-20, kuti muzolowerane ndi masewera olimbitsa thupi ndi zida. Mukakonzeka, onjezani masewera olimbitsa thupi atsopano kapena kudzitsutsani ndi njira zina zolimba. Makanema ambiri pa intaneti akuwonetsa zolimbitsa thupi zongoyamba kumene, zokhala ndi zida zachikhalidwe komanso zamakono.
Mapeto
Kuyamba ulendo wanu wa Pilates kumayamba ndikumvetsetsa zida zanu. Kuchokera kuPilates reformer makinaku mati, mphete, ndi magulu otsutsa, chida chilichonse chimathandizira mawonekedwe anu, kuwongolera, ndi kupita patsogolo-makamaka mukangoyamba kumene.
Ngati mwakonzeka kukulitsa chizoloŵezi chanu, ganizirani kuyika ndalama mu awoyamba wochezeka Pilates wokonzanso. Ndi imodzi mwa njira zabwino kwambiri zopangira mphamvu ndi kusinthasintha ndi kugwirizanitsa koyenera ndi chithandizo. Kaya mukuphunzira kunyumba kapena mu studio, kukhazikitsidwa koyenera kumakuthandizani kuti mukhale osasinthasintha komanso olimbikitsidwa.
Ngati muli ndi mafunso kapena mukufuna thandizo posankha zida zoyenera, omasuka kulankhula nafe kudzera pa WhatsApp +86-13775339109, WeChat 13775339100 nthawi iliyonse. Tabwera kukuthandizani paulendo wanu wa Pilates.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
Mafunso Ofunsidwa Kawirikawiri
Kodi zida zabwino kwambiri za Pilates kwa oyamba kumene?
Pilates mat ndiye njira yabwino kwambiri kwa oyamba kumene. Amapereka chithandizo komanso chitonthozo pamayendedwe oyambira. Magulu otsutsa ndi mipira yaying'ono ndi yotsika mtengo komanso yosavuta kugwiritsa ntchito kwa oyamba kumene.
Kodi ndikufunika wokonzanso kuti ndiyambe Pilates?
Ayi, simukusowa wokonzanso kuti ayambe ma pilates. Zolimbitsa thupi zambiri zimangofunika mphasa ndi zida zosavuta monga magulu. Wokonzanso ndi wabwino koma osafunikira kwa oyamba kumene.
Kodi ndifunika malo otani opangira zida za Pilates kunyumba?
Malo ophatikizika, otseguka a pafupifupi 2m x 2m ndiokwanira zida zambiri zoyambira ma pilates. Onetsetsani kuti muli ndi mayendedwe apamwamba m'malo anu.
Kodi zida za Pilates ndizokwera mtengo?
Zinthu zosavuta monga mphasa, magulu ndi mipira ndizotsika mtengo. Zida zazikulu ngati wokonzanso zitha kukhala zamtengo wapatali. Kuyambira ndi zida zoyambira ndizotsika mtengo komanso zokomera oyambira.
Kodi zida za Pilates zingathandize kukonza kaimidwe?
Inde, zida za Pilates zimathandizira kusuntha koyambira. Izi zitha kukulitsa kaimidwe kabwino, kusasunthika komanso kukhazikika makamaka poyeserera nthawi zonse.
Kodi oyamba kumene ayenera kugwiritsa ntchito zida za Pilates kangati?
Ngati ndinu oyamba, kuwombera magawo 2-3 pa sabata. Izi zimakhazikitsa ma frequency abwino omwe amakupatsani mwayi wopanga mphamvu, kusinthasintha komanso chidaliro ndi zida popanda kupsinjika.
Kodi pali malangizo otetezeka ogwiritsira ntchito zida za Pilates?
Tsatirani malangizowo, ndipo yambani pang’onopang’ono. Gwiritsani ntchito zida pamtunda wokhazikika, ndipo fufuzani ngati zathyoka musanagwiritse ntchito. Ngati mungathe, pezani malangizo kuchokera kwa mlangizi wovomerezeka wa pilates.
Kodi ndiyenera kudziwa chiyani ndisanayambe kalasi yanga yoyamba ya Pilates?
Kodi ndiyenera kudziwa chiyani ndisanayambe kalasi yanga yoyamba ya Pilates?
- ● Mudzagwira Ntchito Minofu Imene Simumadziwa Kuti Muli nayo.
- ● Dziwani Mitundu Itatu Yaikulu ya Pilates yomwe timapereka ku The Pilates Lab.
- ● Khalani ndi Cholinga Choti Mufike Mphindi Zochepa Posakhalitsa.
- ● Ganizirani za Kupuma ndi Kusamala.
- ● Musalole Mawu Atsopano Akulemeketsani.
Kodi Pilates ndi yovuta kuposa yoga?
Pilates ndithudi ndi masewera olimbitsa thupi kwambiri omwe amawotcha zopatsa mphamvu mofulumira ndi kutulutsa zotsatira za thupi mofulumira, kotero mukhoza kutsutsana kuti.Pilato ndi wovuta kwambiri pa awiriwa. Koma kachiwiri, chirichonse chimabwera ku zomwe mukufuna kutuluka m'kalasi ndi njira zomwe mphunzitsi wanu amatenga kuti akufikitseni kumeneko.
Nthawi yotumiza: Jul-21-2025