Umaze kumenya nezashingiro, imyitozo ya Pilates yateye imberekuri Ivugurura, Cadillac, cyangwa Intebe irashobora gufata imbaraga, guhinduka, no kugenzura kurwego rukurikira. Uku kwimukaguhangana ningingo yawe, utezimbere ituze, kandi wongere ibitekerezo byawe-umubiri.
Ivugurura: Ahantu heza
Umaze kumenya ibyingenzi byaUmuvugurura Pilates, imyitozo yambere irashobora guhangana nimbaraga zawe, ituze, hamwe no kumenya umubiri kurushaho. Izi ngendo zageneweshyira mumatsinda menshiicyarimwe, gutunganya kugenzura, no kurushaho guhinduka. Imyitozo ibiri izwi cyane ni Inzoka na Hejuru.
1. Inzoka
Icyerekezo:Kwishyira hamwe, kugendagenda kwumugongo, no kuringaniza
Inzoka niimyitozo igoye yo kuvugururaikomatanya kugenda no kugenzura neza ubwikorezi. Guhera ahantu wicaye cyangwa upfukamye, woweshyira mu bikorwamugihe wimura igare kuruhande cyangwa muburyo buzenguruka. Imyitozoimbogamizi zo gukora oblique, kuvuga uruti rwumugongo, hamwe no guhagarara nezaunyuze kumubiri, ibitugu, nibibuno.
Ingingo z'ingenzi:
* Komeza urutirigongo rutabogamye kandi uhumeke neza.
* Irinde kugwa ku bitugu cyangwa kwemerera igitereko guhindagurika cyane.
* Wibande ku kugenda neza, gutembera aho kwihuta kugirango ushire imitsi ituje.
2. Umutwe
Icyerekezo:Imbaraga zo hejuru z'umubiri, gutuza ibitugu, no kugenzura intangiriro
Umutwe urimokurambura amaboko hejurumugihe ukomeza guhuza ibinyabiziga, akenshi bihujwe no kugenda kwamaguru cyangwa ingendo zo gutwara. Uyu mwitozoikomeza ibitugu, inyuma, hamwe nintangiriro, mugihe kandi tunoza imyifatire nigitugu.
Ingingo z'ingenzi:
* Komeza intangiriro yawe kandi imbavu zihamye kugirango urinde umugongo wo hasi.
* Himura gari ya moshi gahoro gahoro, urebe ko haba impagarara zinyuze mumasoko.
* Irinde gufunga inkokora burundu; komeza micro-bends kumutekano uhuriweho.
Kuki iyi myitozo ifite akamaro?
Imyitozo igezweho ivugurura nka Inzoka na Hejurugusunika imipaka yimigenzo gakondo ya Pilates. Bakenera guhuza, gutomora, n'imbaraga, gufasha abimenyereza kunonosora imitekerereze yumubiri-umubiri, kunoza imikorere myiza, no kugera kuburinganire bwimitsi. Kwinjiza ibi mubikorwa byaweitanga iterambere rikomeza hamwe nubuhanga bwivugurura.
✅ Cadillac: Umupaka wa Elite
Cadillac, bizwi kandi nka Trapeze Imbonerahamwe, nikimwe mubice byinshi kandi bigezweho byibikoresho bya Pilates. Gukomatanya kwaamasoko, utubari, hamwe na trapezeyemerera imyitozo igoye ibyoguhangana n'imbaraga, ituze, no guhindukamuburyo izindi mashini nke zishobora. Kubimenyereza bateye imbere, imyitozo nka Kumanika Pull-Ups na Igare mu kirere bisunika imipaka yo kugenzura ibyingenzi kandiguhuza umubiri wose.
1. Kumanika gukurura
Icyerekezo:Imbaraga zo mumubiri zo hejuru, guhagarara neza, no kwishora mubikorwa
Kumanika Pull-Ups kuri CadillacKoresha umurongo wa trapezecyangwa gusunika mu kabari kugirango uzamure kandi umanure umubiri muburyo bugenzurwa. Uyu mwitozoashakisha amaboko, ibitugu, n'inyumamugihe usaba imbaraga zifatika kugirango ukomeze guhuza ibikorwa byose. Ni imyitozo yo murwego rwohejuru nayoGutezimbere imbaraga no guhuza.
Ingingo z'ingenzi:
* Shira ibitugu hasi no kure yamatwi kugirango urinde ijosi.
* Shira imitsi yo munda kugirango uhagarike urutirigongo.
* Himura buhoro kandi hamwe no kugenzura, wibanda ku gutwara neza no kugenda.
2. Igare mu kirere
Icyerekezo:Imbaraga zingenzi, kugendana ikibuno, no guhuza
Igare mu kirereguhangana n'imitsi yo munda hamwe na hip flexorsmugihe uhuza guhinduranya ukuguru. Imishumi ihagaritswe cyangwa amasoko ya vertical ya Cadillactanga kurwanya no gushyigikirwa, kwemerera abimenyereza gukandagira amaguru mumagare asa nigare mugihekubungabunga umubiri uzamuye, wasezeranye.
Ingingo z'ingenzi:
* Komeza intangiriro ushushanyije hamwe ninyuma yo hepfo kugirango wirinde kubika.
* Himura amaguru muburyo bugenzurwa, injyana aho kwihutira gusubiramo.
* Wibande kubungabunga no guhangana no kugenda neza kugirango usezerane neza.
Kuki iyi myitozo ifite akamaro?
Iyi myitozo ya Cadillac yateye imbereurugero rwa mashini's Ubushobozi. Bakenera guhuza imbaraga, guhinduka, no kugenzura neza, bigatuma biba byiza kubimenyereye babimenyereye bagamijegusunika imyitozo ya PilatesKuri Urwego rukurikira. Mubisanzwe kwinjiza iyi mikorere birashoborakunoza imitsi, guhuza, no guhuza umubiri wose.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Intebe: Isonga rya Precision
Intebe ya Pilates,bizwi kandi nk'intebe ya Wunda, ni ibikoresho byoroshye ariko bigoye cyane. Ikirenge cyacyo gito gihakana ubushobozi bwacyoimbaraga zo kugerageza, kuringaniza, no kugenzura. Imyitozo ihanitse ku Ntebe isaba neza no kwishora mu mubiri wose, bigatuma biba byiza kubimenyereza kurebagutunganya ituze no guhuza ibikorwa. Imyitozo ibiri ihagaze ni Tendon Stretch na The Handstand.
1. Inzira ya Tendon
Icyerekezo:Inyana na hamstring ihinduka, ihame ryibanze, hamwe no kugenda
Inzira ya Tendon irimoguhagarara ku ntebehamwe n'inkweto yazamuye cyangwa yaguye hejuru ya pedal, kanda hasi kugirango ushire amaguru mugihekubungabunga urutirigongo. Iyi myitozo irambura inyana na hamstrings mugihe icyarimwe ikora intangiriro kurikugenzura urujya n'uruza.
Ingingo z'ingenzi:
* Komeza igitereko kidafite aho kibogamiye hamwe numugongo muremure.
* Shira inda kugirango wirinde kurenza inyuma.
* Himura gahoro gahoro hamwe nubugenzuzi kugirango winjize byuzuye amaguru n'imitsi.
2. Umutwe
Icyerekezo:Imbaraga zo hejuru z'umubiri, gutuza ibitugu, no kuringaniza
Intoki ku ntebe ni intambwe yateye imbere isaba kuzamura umubiri hejuru n'amaboko kuri pedal. Uyu mwitozoItezimbere ibitugu, amaboko, hamwe nintangiriro, mugihe uzamura proprioception nuburinganire. Bikunze gukoreshwa nababimenyereye babimenyereye kugirangokubaka icyizeremu myanya ihindagurika.
Ingingo z'ingenzi:
* Shyiramo intangiriro kugirango ukomeze guhuza kandi wirinde kugabanuka inyuma.
* Komeza ibitugu bikomeye kandi kure yamatwi kugirango urinde ijosi.
* Tangira hamwe na lift ntoya cyangwa intoki igice mbere yo gutera imbere kwaguka kwuzuye.
Kuki iyi myitozo ifite akamaro?
Inzira ya Tendon na Handstand byerekana neza nakugenzura Intebe itanga. Imyitozo yombishyira mumatsinda menshiicyarimwe kandi bisaba kugenda mubitekerezo. Kumenyereza iyi myitozo byongera imbaraga, ituze, guhinduka, no kuringaniza, byerekana uruhare rwintebe muriAmahugurwa ya Pilates.
Umwanzuro
Yateye imbereImyitozo ya Pilatestanga amahirwe adashira yo gukura imyitozo yawe neza kandi neza. Hamwe nubuyobozi bukwiye hamwe namahugurwa ahoraho, urashoboraongera imbaraga zawe, kugenda, hamwe nubuzima rusange bwumugongo.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Q Ibibazo Byerekeye Kuvugurura Pilates
1. Ninde ukwiye kugerageza imyitozo ya Pilates yateye imbere kuri izi mashini?
Imyitozo ya Pilates yateye imbere irakwiriye kubantu bafite uburambe bukomeye bwa Pilates, umutekano mwiza, hamwe no kumenya umubiri. Abitangira bagomba kwibanda ku kumenya ingendo shingiro mbere yo gutera imbere kugirango birinde imvune.
2. Imyitozo ivugurura, Cadillac, nintebe itandukaniye he mubibazo?
Ivugurura: Itanga imbaraga zo kurwanya no gutwara ibintu, ushimangira guhuza umubiri wose.
Cadillac: Itanga imigereka myinshi kumyitozo ihagaritse kandi ihagarikwa, bigatuma iba nziza kumbaraga, guhinduka, hamwe nibibazo bihamye.
Intebe: Ihuzagurika kandi idahindagurika, isaba urwego rwo hejuru rwo kuringaniza, kugenzura ibyingenzi, hamwe nibisobanuro byimikorere igezweho.
3. Iyi myitozo yateye imbere irashobora gukora murugo?
Niba ukeneye cyangwa udakeneyeubufasha bw'umwugaguteranya ivugurura rya Pilates biterwa nibintu byinshi, harimo naicyitegererezowaguze, ibyaweurwego rwo guhumuriza hamwe ninteko, nabigoye kubavugururaubwayo. Reka dusenye ibyiza n'ibibi byo kubiteranya ubwawe no guha akazi umunyamwuga.
4. Ni izihe ngero zimwe zimyitozo igezweho kuri buri mashini?
Ivugurura: Inzoka, Hejuru, Itandukaniro rirerire
Cadillac: Kumanika Pull-Ups, Igare mu kirere, Kuzenguruka hamwe n'imishumi
Intebe: Inzira ya Tendon, Intoki, Imashini ya Pike
5. Nigute ushobora gutera imbere neza muriyi myitozo?
Umwitozo wibanze shingiro
Buhoro buhoro wongere imbaraga zo guhangana nimpeshyi cyangwa urwego rwo kugenda
Wibande kumiterere nyayo no guhumeka neza
Reba ubuyobozi bw'umwuga cyangwa ibibazo bito byiyongera mbere yo kugerageza kwimuka kwuzuye
6. Ni izihe nyungu nyamukuru zo kwitoza imyitozo igezweho?
Imyitozo yambere itezimbere imbaraga zingenzi, guhuza imitsi, guhuza, kuringaniza, no kumenya umubiri. Banoza kandi guhuza ibitekerezo-umubiri no kugutegurira kugenda neza mubuzima bwa buri munsi cyangwa ibindi bikorwa bya siporo.
7. Ni kangahe imyitozo ya Pilates yateye imbere igomba kwinjizwa mubikorwa bisanzwe?
Ukurikije urwego rwimyitwarire yawe, 1-3 amasomo buri cyumweru yibanda kubikorwa byiterambere birasabwa. Buri gihe ushiremo ubushyuhe bukwiye, imyitozo yibanze, kandi wemerere ikiruhuko cyangwa iminsi yo gukira kugirango wirinde gukabya cyangwa umunaniro.
Igihe cyo kohereza: Kanama-18-2025