Ngati ndinu watsopanoWokonzanso Pilates, makinawo angaoneke ngati oopsa poyamba, koma musade nkhawa—apangidwa kuti akuthandizeni kumanga.core mphamvu, bwinokusinthasintha, ndi kukulitsa kulinganizika m’njira yotsika, yolamulirika. Kaya mukuyang'anasinthani kaimidwe kanu, kuchepetsa ululu m'malo olumikizira mafupa, kapena kuyesa china chatsopano,Wokonzanso Pilatesamapereka akulimbitsa thupi kwathunthuZogwirizana ndi zosowa zanu payekha komanso mulingo wolimbitsa thupi.
Mu bukhu ili, muphunzira zomwe muyenera kuyembekezera m'moyo wanukalasi loyamba la Pilato la Wokonzanso, kuchokera ku zida zomwe mudzagwiritse ntchito mpaka masewera olimbitsa thupi omwe mudzachite. Pakutha kwa kalasi, mudzakhala odzidalira kwambiri, olimba, komanso okonzeka kupanga Pilates kukhala gawo lazochita zanu zolimbitsa thupi.
Kodi Pilates Reformer Machine ndi chiyani?
Wokonzanso amadziwika kuti amakuthandizanikukhala pachimake mphamvu, kuonjezera bwino, ndikuthandizira kukonzanso zovulala. Zitha kukhala zowopsa poyamba - makamaka ngolo yotsetsereka - koma mupeza kuti kuchitako kumabweretsa chitonthozo komanso chabwino.Wokonzanso Pilatesndi ya aliyense kuyambira oyambira mpaka othamanga.
Mbiri yachidule ndi chiyambi
Njira ya Pilates idapangidwa ndi Joseph Pilates koyambirira kwa zaka za zana la 20. Iye ankaona kuti thanzi lenileni limachokera ku kugwirizana kwa thupi ndi maganizo. Mbiri yake mu masewera olimbitsa thupi, masewera a karati ndi chitetezo chodzitetezera chinadziwitsa filosofi yake pakuyenda ndi kulimbitsa thupi.
Pilates ankafuna njira yobwezeretsanso anthu kuvulala ndionjezerani thanzi. Anapanga wokonzansoyo kuti alimbitse anthu popanda kulimbitsa mafupa. Ntchito yake kwambirizidakhudza momwe kulimba kwamakonondi mapulogalamu obwezeretsa amathandiza anthu kuyenda bwino ndikupewa kuvulala.
Kusiyana ndi mat Pilates
Wokonzanso woyambirira anali ndi chimango cholimba, chotengera chotsetsereka, chowongolera phazi chosinthika ndi akasupe okana. Izi zinali zosiyana ndi mat Pilates, omwe amangogwiritsa ntchito thupi lanu ndi mphasa.
Wokonzansoyo anathandiza kuti pakhale mitundu yosiyanasiyana ndipo anapangitsa kuti kukhale kosavuta kupatutsa minofu ina. Akasupe pa okonzanso amatha kusinthana kuti azitha kukana kwambiri kapena kuchepera - akasupe achikasu, abuluu, ndi ofiira ndi miyeso yokhazikika.
Chifukwa cha kusinthika uku, mutha kuyamba ndi kukana kopepuka komanso kupita patsogolo mukamapeza mphamvu. Ngakhale ngolo yotsetsereka imatha kuwoneka yodabwitsa poyamba, makamaka ngati mumazolowera zida zoyima, imakuthandizanikutsindika kulinganiza ndi kulamulira. Kupanga kwake mwachilengedwe kumapangitsa wokonzanso kukhala chida chabwino kwambiri cholimbitsa thupi lonse.
Ubwino wa Pilates
Wokonzanso Pilatessikumangoyenda - ndikusintha momwe thupi lanu limamvera, limagwirira ntchito, komanso kayendedwe. Umu ndi momwe zimathandizire thupi lanu pamagawo angapo:
Mphamvu Yakuya Kwambiri
Pamtima pa kayendetsedwe ka Pilates ndi phata lanu - osati abs anu, koma minofu yanu yozama yokhazikika kuphatikizapo pansi pa pelvic, obliques, ndi kumbuyo. Zochita zolimbitsa thupi zimathandizira kuti minofu iyi ikhale yolimba komanso yolondola. Chotsatira? Likulu lamphamvu, lokhazikika lomweimathandizira kaimidwe kanu,amateteza msana wanu,ndiimawongolera bwino kwanum’moyo watsiku ndi tsiku.
Kusinthasintha Kowonjezereka
Wokonzanso Pilatesamatambasula ndi kulimbikitsa nthawi yomweyo. Makina otsetsereka ndi akasupe osinthika amalola kusuntha kwamadzimadzi, kokwanirakutalikitsa minofupopanda kupsyinjika. Patapita nthawi, izikumalimbikitsa kusinthasintha kwakukulum'chiuno, hamstrings, mapewa, ndi msana - kukuthandizani kuyenda mosavuta ndi kuchepetsa chiopsezo cha kuvulala.
Kuyitanira kwa Postural
Ambiri aife timakhala kapena kugona kwa maola ambiri tsiku lililonse, zomwe zingayambitsekusalinganika kwa minofundikaimidwe kosauka. Pilates imayang'ana kwambiri kuzindikira kwa thupi ndi kusanja kwa msana, kuphunzitsa minofu yanuthandizirani kulunjika, kusalowerera ndale. Pochita masewero olimbitsa thupi, mudzawona kuchepa kwa khosi ndi mapewa anu, komanso kukhala ndi chidaliro chowonjezereka, chowongoka.
Tetezani Thanzi Logwirizana
Mosiyana ndi kulimbitsa thupi kwakukulu,Wokonzanso Pilatesndi wofatsa pa olowa. Makina olimbana ndi kukana kwamakina amalepheretsa mayendedwe anu, kuchepetsa kupsinjika kwa mawondo, m'chiuno, ndi mapewa ndikukuvutitsanibe minofu yanu. Izi zimapangitsa kuti zikhale zabwino popewera kuvulala, kuchira, ndi kusungabe kuyenda pamene mukukalamba.
Omwe Ali Abwino Kwambiri pa Reformer Pilates
- ●Woyambitsa Kusintha Pilates:Ngati mutangoyamba kumene kuchitapo kanthu kapena kuyesa Pilates kwa nthawi yoyamba, Wokonzanso ndi woyenera. Liwiro ndi lodekha, makina amapereka chithandizo, ndipo ndizosavuta kuphunzira pa liwiro lanu.
- ●Anthu Omwe Ali ndi Zopweteka Zophatikizana: Ngati mukukumana ndi vuto limodzi kapena mukuchira, aZolimbitsa thupi za Reformer Pilatesamapereka kayendedwe kochepa komwe kumachepetsa nkhawa komanso kumapangitsa kuti mgwirizano ukhale wogwirizana.
- ●Ogwira ntchito muofesi:Mukakhala nthawi yayitali,Wokonzanso Pilatesakhozathandizirani kukonza kaimidwe koyipa, yambitsani pachimake, ndikuchepetsani kupsinjika kwa khosi lanu, mapewa, ndi kumbuyo kwanu.
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●Othamanga:Kaya mukuthamanga, kukweza, kapena masewera amagulu,Reformer Pilates amathandizira kukhazikika kwapakati, kumapangitsa kusinthasintha, ndizimathandiza kupewa kuvulala-kupangitsa kukhala chida chachikulu chophunzitsira.
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●Azimayi Oyembekezera ndi Oyembekezera: Ndi chitsogozo choyenera,Wokonzanso Pilatesamatha kuthandiza amayi mosamala panthawi yomwe ali ndi pakati komanso pambuyo pake. Ndi zabwino kwakumanga core mphamvundi kuyambiranso kulamulira thupi.
●Akuluakulu: Achikulire achikulire atha kugwiritsa ntchito Wokonzanso kuonjezerani bwino, kuyenda, ndi ntchito za tsiku ndi tsiku. Kukaniza kosinthika kumapangitsa kukhala kotetezeka komanso kothandiza pazaka zilizonse.
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Zida Mwachidule
Wokonzanso
Ichi ndiye makina oyambiraWokonzanso Pilateszolimbitsa thupi. Zimaphatikizapo:
- ●Ngolo Yoyenda: Malo athyathyathya, ophimbidwa omwe mumagona, kukhala, kapena kugwada. Imatsetsereka mmbuyo ndi mtsogolo.
- ●Adjustable Springs: Izi zimawongolera kukana. Mlangizi wanu adzawasintha malinga ndi masewera olimbitsa thupi ndi msinkhu wanu.
- ●The Footbar: Amagwiritsidwa ntchito popondaponda komanso moyenera. Nthawi zambiri mumakankhana nawo panthawi yochita masewera olimbitsa thupi.
- ●Zomangira ndi Zogwirira: Mudzagwiritsa ntchito izi pogwira ntchito ya manja ndi miyendo - kukoka kapena kukankha kuti muthe kukana.
- ●Mapewa a Mapewa ndi Headrest: Izi zimakusunganizogwirizana komanso zomasukapanthawi yoyenda.
Zina Zina Zodziwika za Pilates
- ●Mphete ya Pilates (Magic Circle): Zabwino kuwonjezera kukana ndikuyambitsa ntchafu zamkati kapena mikono.
- ●Magulu Otsutsa: Zogwiritsidwa ntchitokutambasula mofatsakapenaanawonjezera mavuto.
- ●Foam Roller kapena Mpira Waung'ono: Imathandiza kulinganiza, kulinganiza, ndi ntchito yaikulu.
Malangizo Oyamba a Pilates
Yanu yoyambakalasi ya Pilates wokonzansozingawoneke zovuta, koma kumvetsetsa zoyambira kumakupatsani mwayi wopeza zambiri kuchokera pazomwe mudakumana nazo koyamba. Wokonzanso adapangidwa kuti akupatseni chithandizo, mayankho ndi zovuta mukamagwira ntchito. Ambiri omwe angoyamba kumene sakhala omasuka poyamba, koma mumazolowera kusintha zinthu mwachangu.
Zovala
Kwa inukalasi loyamba la Pilato la Wokonzanso, chitonthozo ndi chitetezo ndizofunika kwambiri. Nazi zomwe muyenera kukumbukira:
- ●Sankhani zovala zoyenera, zotambasuka. Izi zimakuthandizani kuti muziyenda momasuka ndikuthandizira mphunzitsi wanu kuwona momwe mumayendera bwino.
- ●Pewani zovala zachikwama- mathalauza kapena malaya otayirira amatha kugwidwa m'makina.
- ●Masokiti akugwirazimalimbikitsidwa kuti zikhale zokhazikika komanso zaukhondo, ngakhale kuti sizoyenera. Ma studio ambiri amalola mapazi opanda kanthu, koma fufuzani musanayambe kalasi.
- ●Chotsani zodzikongoletserandi zida zomwe zimatha kusokoneza kapena kusokoneza.
- ●Bweretsani botolo lamadzikukhala wamadzimadzi.
Studio Etiquette
Kwa inukalasi loyamba la Pilato la Wokonzanso, fikani mphindi 10-15 molawirira kuti mukhazikike ndikuletsa foni yanu kuti mupewe zosokoneza. Gwirani zida mosamala, ndipo musazengereze kufunsa ngati simukudziwa momwe mungagwiritsire ntchito zinazake. Mukamaliza kalasi, onetsetsani kuti mwayeretsa malo anu, kuphatikizapo kupukuta Wokonzanso wanu. Lemekezani malo a anthu ena, mverani wophunzitsa wanu, ndipo funsani mafunso ngati pakufunika. Pomaliza, pewani kuvala zonunkhira zamphamvu kuti studio ikhale yabwino kwa aliyense. Kutsatira malangizo osavuta awa kumapangitsa kuti mukhale omasuka komanso aulemu kwa inu ndi ophunzira anzanu.
Udindo wa Mlangizi wa Pilates
Mu aGulu la Reformer Pilates, mlangizi amatenga gawo lalikulu pakukutsogolerani pamayendedwe aliwonse. Amawonetsetsa kuti mukugwiritsa ntchito fomu yoyenerapewani kuvulazidwandipo pindulani ndi zolimbitsa thupi zilizonse. Wophunzitsa wanu asintha makina anu (monga kukana masika) kutizigwirizane ndi msinkhu wanu ndi zolinga zanu, perekani zosintha ngati zikufunika, ndipo perekani maupangiri okuthandizani kukonza luso lanu. Iwo aliponso kuti akulimbikitseni inu ndikhalani okhazikikam'kalasi lonse. Ngati simukudziwa za kuchita masewera olimbitsa thupi kapena simukumva bwino, mphunzitsi wanu alipo kuti akupatseni zosintha ndi upangiri, ndikuwonetsetsa kuti aliyense ali wotetezeka komanso wogwira mtima.
Kuzindikira Thupi la Pilates
MuWokonzanso Pilates, kuzindikira kwa thupi ndikofunikira. Ndiko kusamala momwe thupi lanu limayendera komanso momwe masewero olimbitsa thupi amakhudzira minofu yanu, mfundo, ndi kuyanjanitsa kwanu. Pilates amakulimbikitsani kuti muyang'ane pa kaimidwe koyenera,kulamulira mpweya,ndikutsegula kwa minofu. Pamene mukuyenda muzochita zolimbitsa thupi zilizonse, mumadziwa zambiri za madera omwe amafunikira kulimbikitsidwa kapena kutambasula, zomwe zimathandiza kupewa kuvulala ndikuwongolera magwiridwe antchito anu onse. Kuzindikira kowonjezereka kumeneku kumapangitsanso kulinganiza, kugwirizanitsa, ndi kusinthasintha, kumapangitsa kuyenda kulikonse kukhala kogwira mtima komanso mwadala.
Zochita zisanu zopanga thupi za Pilates zoyenera kwa oyamba kumene
Wokonzanso Pilatesamakupatsirani njira zolimbitsa thupi lanu ndi zida zokhala ndi akasupe, nsanja yotsetsereka, ndi malamba. Kukonzekera uku kumakupatsani mwayi wosintha kukana, ndikupangitsa kukhala koyenera kwa oyamba kumene komanso akatswiri apamwamba. Muli ndi chithandizo chamagulu anu ndipo mungathegwiritsani ntchito magulu angapo a minofunthawi imodzi.
Mazana
- ●Kuyikira Kwambiri: Kuyambitsa koyambira, kuwongolera mpweya
- ●Bwanji: Gona chagada, mawondo akuwerama pamalo a tebulo. Kwezani mutu wanu ndi mapewa pang'ono pamphasa. Imbani manja anu mmwamba ndi pansi ndi mayendedwe ang'onoang'ono pamene mukukoka mawerengero 5 ndikupumira mawerengedwe 5, bwerezani maulendo 10 (mapampu 100 onse).
- ●Langizo: Sungani khosi lanu momasuka ndikugwirizanitsa pachimake chanu mofatsa.
Zozungulira miyendo
- ●Kuyikira Kwambiri: Kuyenda kwa chiuno, kukhazikika kwapakati
- ●Bwanji: Gona chagada, mwendo umodzi wotambasulidwa molunjika padenga. mwendo wina ukhale wopindika kapena wosanja. Pang'onopang'ono zungulitsani mwendo wokwezedwa molunjika kasanu, kenaka mobwerezabwereza kasanu. Sinthani miyendo.
- ●Langizo: Sungani chiuno chanu chokhazikika ndipo pewani kugwedezeka mbali ndi mbali.
Pelvic Curl
- ●Kuyikira Kwambiri: Kukokoloka, ma hamstrings, kumveka kwa msana
- ●Bwanji: Gona chagada, mawondo akuwerama, mapazi athyathyathya m'chiuno mwake. Pang'onopang'ono kwezani chiuno chanu pamphasa ndikuyika mlatho, vertebra ndi vertebra. Gwirani kwa kamphindi, kenaka tsitsani mmbuyo pang'onopang'ono.
- ●Langizo: Kanikizani mofanana pamapazi anu ndipo pewani kukulitsa msana wanu.
Msana Tambasulani Patsogolo
- ●Kuyikira Kwambiri: Kusinthasintha kwa msana, ma hamstrings
- ●Bwanji: Khalani wamtali ndi miyendo yotalikirana motalikirana ndi chiuno, mapazi opindika. Inhale kuti mutalikitse msana wanu, exhale kuti mufike kutsogolo kuchokera m'chiuno mwanu, ndikusunga msana wanu molunjika. Gwirani kwa masekondi pang'ono ndikubwerera mmbuyo pang'onopang'ono.
- ●Langizo: Atsogolereni ndi chifuwa m'malo mozungulira mapewa anu.
Phunzirani Pansi
- ●Kuyikira Kwambiri: Kuyankhulana kwa msana, kugwirizanitsa pakati
- ●Bwanji: Imani ndi nsana wanu ku khoma, mapazi motalikirana m’lifupi mwake, pindani pang’ono m’mawondo. Pang'onopang'ono pindani msana wanu pansi, vertebra imodzi panthawi, kufika ku zala zanu. Ndiye pindani mmbuyo, stacking msana wanu.
- ●Langizo: Sungani mapewa anu omasuka komanso otanganidwa kwambiri.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Mapeto
Reformer Pilates amapereka njira yatsopano, yothandiza yopangira mphamvu, kukonza kaimidwe, ndikuthandizira thanzi labwino. Ndi mayendedwe osalala, owongolera komanso kukana kocheperako, ndilabwino pamagawo onse olimbitsa thupi - ngakhale mutangoyamba kumene.
Wathu akatswiri-kalasiMakina a Reformer Pilateszidapangidwa kuti zikuthandizeni kuti mupindule ndi gawo lililonse. Kuyambira mafelemu olimba mpaka akasupe osinthika ndi kapangidwe ka ngolo ya ergonomic, chilichonse chimathandizira chitonthozo chanu, kuwongolera, ndi zotsatira.
Kuyang'ana ku kugula makina osintha a Pilates? Pitani patsamba lathu lazinthu kapena omasuka kulankhula nafe kudzera pa WhatsApp +86-13775339109, WeChat 13775339100. Tabwera kukuthandizani!
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Mafunso Ofunsidwa Kawirikawiri
Kodi Wokonzanso Pilates ndi chiyani, ndipo amasiyana bwanji ndi mat Pilates?
Imakupatsirani kukana ndikuthandizira zochita zanu, zomwe zimakupatsani mwayi wopanga mphamvu, kukhazikika, komanso kusinthasintha bwino kuposa mat Pilates.
Kodi ndikufunika chidziwitso chilichonse ndisanayese kalasi yanga yoyamba ya Pilates yokonzanso?
Ayi, simukusowa zinachitikira. Ma studio ambiri amapereka makalasi oyambira. Aphunzitsi adzakudutsani, ndikukupatsani malo olowera komanso otetezeka.
Kodi wokonzanso Pilates ndi wotetezeka kwa anthu ovulala kapena ovulala?
Inde, koma monga ndi zochitika zonse, nthawi zonse muzidziwitsa aphunzitsi anu za kuvulala kapena zochitika zilizonse. Ngakhale ma pilates okonzanso amatha kusinthidwa pazosowa zambiri,kukhala ndi chitsogozo cha akatswirindi mwayi wanu kukhala otetezeka.
Kodi Pilates wokonzanso angathandize kuchepetsa thupi?
Wokonzanso Pilateszimathandizira kuchepetsa thupi popanga minofu yowonda komanso kuyatsa ma calories. Kuphatikizidwa ndi zakudya zopatsa thanzi komanso moyo, mutha kuwona kupita patsogolo pang'onopang'ono ndi thupi lanu.
Kodi ndingathe kusintha Pilates ngati sindingathe kusinthasintha kapena kuthamanga?
Kwathunthu.Reformer pilates pamagawo onse olimbitsa thupi. Simukuyenera kukhala wosinthasintha kapena wothamanga. Mudzakhala olimba komanso osinthika chifukwa chake.
Ndi nthawi yayitali bwanji musanawone zotsatira za Reformer Pilates?
Wokonzanso Pilatesndi njira yabwino yopititsira patsogolo mphamvu zonse za thupi, kukhazikika, kusinthasintha, kulinganiza ndi kugwirizanitsa - zonse m'kalasi imodzi! Reformer Pilates, monga momwe zimakhalira ndi masewera ena aliwonse, ayenera kuchitidwa kangapo pa sabata, kupitiliramiyezi ingapokuti muwone kusintha kowoneka bwino m'thupi lanu.
N’chifukwa chiyani Pilates wofuna kusintha zinthu ndi wovuta kwambiri?
Makina a Reformer amalola kuyenda kochulukirapo poyerekeza ndi mat Pilates. Izi zimapangitsa kuti zikhale zotheka kuchita zozama kwambiri komanso mayendedwe ovuta, zomwe zimawonjezera zovuta zonse zolimbitsa thupi.
Chifukwa chiyani sindikuonda ndi Reformer Pilates?
Simungathe kuchepetsa thupi ndi Pilatesngati simukusowa calorie pakapita nthawi. Kuti muchepetse thupi, muyenera kudya zopatsa mphamvu zochepa kuposa zomwe thupi lanu limafunikira.
Kodi Pilates amasintha mawonekedwe a thupi lanu?
Pilates akhoza kusintha thupi lanu moona-Kupanga minofu yayitali, yowonda, kukonza kaimidwe, komanso kukulitsa mphamvu zapakati.
Kodi Pilates angakhale masewera anga okha?
Chifukwa Pilates ndi masewera olimbitsa thupi ochepa, amatha kuchitidwa mobwerezabwereza kusiyana ndi masewera ena ochita masewera olimbitsa thupi chifukwa safuna kuchira kwambiri pakati pa magawo.Ngati ma Pilates ndiye njira yanu yokhayo yochitira masewera olimbitsa thupi, timalimbikitsa magawo 2-3 pa sabata, moyenera ndi kusakaniza kwa zida Pilates ndi mat-based Pilates.
Nthawi yotumiza: Jul-19-2025