Urimo kwibaza niba koko Pilates ashobora kugufasha kubaka imitsi? Nturi wenyine. Abantu benshi bibwira ko kubaka imitsi bisaba uburemere buremereye cyangwa imyitozo ngororamubiri ikomeye. Ariko Pilates nuburyo bukomeye, butagira ingaruka nke zo gushimangira no gutunganya umubiri wawe - cyane cyane intangiriro yawe - utarinze. Waba ushaka imitsi itananirwa, igihagararo cyiza, cyangwa imbaraga zimirimo mubuzima bwa buri munsi, Pilates arashobora gutanga.
Muri iki gitabo, uzavumbura neza uburyo Pilates yubaka imitsi, uburyo igereranya no guterura ibiremereye, nuburyo ushobora kwagura ibisubizo byawe.
Uburyo Pilates Yubaka Imitsi
Pilates yagenewe gukora amatsinda manini mato mato binyuze mumigenzereze igenzurwa, kurwanya umubiri, hamwe no gusezerana. Bitandukanye n’imyitozo gakondo yimbaraga yibanda ku guterura ibiremereye, Pilates ashimangirakuringaniza imitsi, gutuza, no kwihangana. Dore uko ikora:
Igihe kiri mu mpagarara
Pilates yubaka imitsikwikuramo bikabije. Mugukora buhoro, nkana, imitsi yawe iguma munsi yuburakari burebure, butera imbaraga no kwihangana. Kurugero, gufata ikibaho byibasiye urukuta rwawe rwinda-rectus abdominis - mugihe kinini, bigufasha gushimangira intangiriro yawe nta buremere buremereye.
Ndetse kuruhuka gato mugihe cyo kugenda bigoye, nko guterura amaguru cyangwa kuzunguruka, komeza imitsi ikore neza, itera imberekwihangana kw'imitsi. Ubu buryo ni ingirakamaro cyane cyane kubwaweimitsi ningirakamaro, ishyigikira igihagararo nuburinganire.
Kwiyunvikana
Imyitozo myinshi ya Pilates yibanda kurikugabanuka kwa eccentric, aho imitsi irambura iyobowe. Kwimuka nko kumanuka no kumanura amaguru buhoro buhoro uhuza imitsi bitandukanye no guterura, kongera ubworoherane, imbaraga, no kwihangana.
Kurugero, mugihe ukoze hasi, abs yawe igenzura ingendo irwanya imbaraga. Ibi biratera imbereihame ryibanzemugihe ugabanya ibyago byo gukomeretsa. Igenzurwa ryimikorere ya eccentric ifasha imitsi yawe gukuraudatanyaguye, kuzamura imbaraga z'igihe kirekire.
Kwibanda kumitsi
Pilates ikora imitsi mito ya stabilisateur akenshi ititaweho mumyitozo gakondo. Imyitozo nkikiraro cyamaguru kimwe cyangwa imbaho zo kuruhande zishimangira imitsi yimbitse ikikijeintangiriro, ikibuno, numugongo, kuzamura uburinganire no guhuriza hamwe.
Imbaraga zikomeye zisobanura:
l Guhagarara neza no guhuza umugongo
Kugabanya ibyago byo gukomeretsa
l Kongera imbaraga zimikorere kubikorwa bya buri munsi nko kugenda, kunama, cyangwa guterura
l Pilates ni ingirakamaro cyane kubakuze, ifasha gukomeza kugenda no kugabanya ibyago byo kugwa.
Kurwanya Iterambere
Pilates ntabwo ari uburemere bwumubiri gusa. Urashobora gukoreshabande yo kurwanya cyangwa imashini zivugururaguhangana n'imitsi kurushaho. Mugukomeza kwiyongera mukurwanya, utera gukura no kwirinda plateaus.
Kurugero, amasoko kumashini ivugurura irashobora kwibasira quad yawe, glute, cyangwa hamstrings cyane kuruta uburemere bwumubiri wenyine. Pilates arabyemeraguhindukaurashobora rero guhuza imyitozo kurwego rwimbaraga zawe.
Guhuza Ubwenge-Imitsi
Pilates ashimangirakugenda nkanano kumenya umubiri. Kwibanda kumitsi urimo gukora cyane isezerana kandi ikemeza iterambere. Kurugero, ubishaka ushishoza oblique yawe mugihe cyo kugoreka bigufasha kurasa imitsi iburyo neza.
Ihuza ritezimbere igihagararo, rigabanya ingendo zindishyi, kandi ryubakakuringaniza, imbaraga zikora.
Pilates hamwe no guterura ibiremereye: Ninde wubaka imitsi neza?
Byombi Pilates hamwe no guterura ibiremereye bigufasha gukomeza imitsi, ariko biratandukanye muburyo, ibikoresho, n'intego.
| Ikiranga | Pilato | Kuzamura ibiro |
| Ingaruka ku ngingo | Ingaruka nke, witonda | Irashobora kunanura ingingo niba imiterere ikennye |
| Icyerekezo cy'imitsi | Stabilisateur, kwihangana, guhinduka | Ubwinshi, imbaraga, imbaraga |
| Ibikoresho | Imbeba, abavugurura, imirwi irwanya | Inzogera, ibiragi, imashini |
| Inshuro | 2-4x buri cyumweru | 2-4x buri cyumweru |
| Urwego rwo kugenda | Itezimbere guhinduka no kugenda | Kongera imbaraga n'imbaraga |
Kwihangana kw'imitsi:Pilates akoresha fibre yimitsi itinda binyuze mumyitozo ngororamubiri, irwanya imbaraga nke nk'uruziga rw'amaguru cyangwa imbaho, byongera imbaraga mu bikorwa bya buri munsi. Kuzamura ibiro birashobora guhuzwa no kwihangana ariko mubisanzwe byibanda ku mbaraga hamwe nuburemere buremereye.
Hypertrophy yimitsi:Pilates yubaka imitsi itagabanije, yuzuye amajwi nta bwinshi. Imirwi yo kurwanya cyangwa ivugurura byongera impagarara, gukora fibre yaimitsi, ariko hypertrophy muri rusange ni munsi yuburemere.
Imbaraga zikorwa:Pilates arusha abandiishingiro, kuringaniza, no guhuza ibikorwa, guteza imbere ubuzima busanzwe. Kuzamura ibiro byubaka imbaraga n'imbaraga, cyane cyane binyuze mu kuzamura ibintu, ariko Pilates yongeraho guhinduka no guhuza imyanya.
Amatsinda yingenzi yimitsi Amatsinda ya Pilates
Pilates ntabwo ari abs gusa - iragukomezaumubiri wose.
• Core (inda, oblique, hepfo yinyuma):Itezimbere ituze, iringaniza, nimbaraga zose zumubiri.
•Glute:Shyigikira guhuza ikibuno, imbaraga, nu gihagararo.
• Imitsi yinyuma:Yongera umuvuduko wumugongo kandi igabanya ububabare bwumugongo.
•Abashinzwe umutekano:Komeza imitsi mito ikomeye kugirango igende neza kandi ikumire.
Icyerekezo Cyibanze
Pilates ikomezaguhinduranya inda, corset yawe isanzwe, ishyigikira urutirigongo na pelvis. Kwimuka nka "ijana" nabyo bikurura amaboko n'amaguru, kuzamuraguhuza umubiri wose. Imbaraga zingenzi zongera igihagararo, kuringaniza, kandi bigabanya ibyago byo gukomeretsa.
Gusezerana
Benshi muritwe twicara umunsi wose, tugasiga glute idakora. Pilates abakangura imyitozo nkaibiraro, guterura ukuguru, hamwe na shell clam, kuzamura ikibuno n'imbaraga. Glute ikomeye nayo ishyigikira inyuma yo hepfo no kunoza igihagararo.
Imbaraga zinyuma
Pilates yerekana amajwi yaweerector spinaenindi mitsi yinyuma ikoresheje kwaguka, kugoreka, no kurambura. Imyitozo isanzwe igabanya ububabare, yongera igihagararo, kandi irwanya imibereho yicaye.
Mat na Reformator Pilates kugirango yunguke imitsi
Mat Pilatesikoresha uburemere bwumubiri wawe mukurwanya, bigatuma igera ahantu hose. Ikomeza imitsi yibanze hamwe na stabilisateur imitsi neza, itezimbere kwihangana no guhagarara.
Umuvugurura Pilatesikoresha amasoko kugirango irwanye. Imyitozo ngororamubiri yigana ibirenge byigana uburemere, itanga imbaraga zihuta kandi zigenda neza.
Uburyo bwiza:Guhuza matel hamwe nivugurura Pilates inshuro 3-5 mucyumweru byongera imbaraga, guhinduka, hamwe nijwi ryimitsi, mugihe imyitozo ikomeza gushya.
Kugwiza imitsi yawe gukura hamwe na Pilates
Kugirango ubone byinshi muri Pilates:
Ongera Kurwanya
Koresha amabandi, uburemere bworoshye, cyangwa igenamigambi rihanitse kubavugurura. Kurenza urugero gutera imbaraga bikura imitsi kandi birinda plateaus. Amahitamo yateye imbere nkibibaho biremereye cyangwa imyitozo yamaguru yamaguru byongera ikibazo.
Shyira imbere imirire
Imitsi ikenera lisansi yo gusana no gukura. Kuryaintungamubiri, karbike igoye, hamwe namavuta meza nyuma yimyitozo. Intego ya 1,6-2,2 g ya proteine kuri kg yuburemere bwumubiri. Gumana amazi kugirango ukomeze imikorere.
Komeza gushikama
Witoze PilatesInshuro 2-4 mu cyumweru. Kurikirana iterambere ryawe, wishimire ibihe byingenzi, kandi uvange mumutima cyangwa imyitozo yuburemere butandukanye. Guhoraho ni urufunguzo rwibisubizo bigaragara.
Huza hamwe nibindi bikorwa byimbaraga
Pilates yuzuza imyitozo ngororamubiri hamwe n'imyitozo ngororamubiri. Yongera guhinduka, imbaraga zingenzi, hamwe no gutuza hamwe, kurema agahunda nziza yo kwinezeza.
Inyungu Zirenze Imitsi
Pilates itanga ibirenze imbaraga.
Umwanya & Guhuza
Gukomeza intangiriro, inyuma, n'ibitugu biratera imbereguhuza umugongokandi bigabanya imihangayiko. Guhagarara neza byongera icyizere no gukora neza mubikorwa bya buri munsi.
Kwirinda ibikomere
Kwishora imitsi ya stabilisateur no kunoza imiterere bigabanya ibyago byo gukomeretsa, haba muri siporo cyangwa mubuzima bwa buri munsi. Igenzurwa, ingendo-nke zirinda ingingo mugihe zubaka imbaraga.
Kumenya umubiri
Pilates yigisha gutekereza no kugenda neza. Uzagenda neza, wumve ufite imbaraga, kandi ugabanye umunaniro. Abakuze bungukirwa cyane cyane no kuringaniza no gutuza.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Umwanzuro
None, Pilates yubaka imitsi?Rwose - ariko yubaka imbaraga, zikora aho kuba nyinshi.Mugutezimbere yibanze, gukora stabilisateur, no kongera igihagararo, Pilates igufasha kugenda neza, kwirinda ibikomere, no kumva ufite imbaraga burimunsi.
Niba ubishakamatel cyangwa ivugurura Pilates, guhuzagurika hamwe nimirire ikwiye hamwe namahugurwa yo kurwanya arwanya ibisubizo. Kubisubizo byiza, tekereza guhuza Pilates hamwe no guterura ibiremereye cyangwa indi myitozo yimbaraga.
Gerageza Pilates gerageza-birenze imitsi gusa. Byerekeranyekugenda neza, kubaka uburinganire, no kumva ufite imbaraga buri munsi.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bikunze Kubazwa
1. Pilato ifasha kubaka imitsi?
Nibyo, Pilates ikomeza kandi igahindura imitsi, cyane cyane intangiriro yawe, utongeyeho byinshi.
2. Pilates irashobora gusimbuza ibiremereye kugirango imikurire ikure?
Ntabwo ari byuzuye. Pilates yubaka imbaraga no kwihangana ariko ikabura imbaraga zo guhangana na hypertrophy nini. Guteranya byombi bitanga ibisubizo byiza.
3. Ni izihe mitsi Pilates yibasiye?
Irashakaglute, intangiriro, ibibero, amaboko, hamwe na stabilisateurimbaraga zose z'umubiri nijwi.
4. Mat cyangwa ivugurura Pilates nibyiza kubaka imitsi?
Umuvugurura Pilates atanga imbaraga nyinshi, mugihe mat Pilates ikomeza kandi ikavuga neza ukoresheje uburemere bwumubiri.
5.Ushobora kubaka ingano yimitsi hamwe na Pilates?
Pilates yongerera ijwi no kwihangana, ikora imitsi itananirwa ariko ntabwo ari nini.
6.Ni kangahe nkwiye gukora Pilates kugirango nubake imitsi?
Intego ya2-4 amasomo buri cyumweru, bihujwe nimirire ikwiye no gusinzira.
7.Hari izindi nyungu usibye imitsi?
Nibyo, Pilates atezimbere igihagararo, guhinduka, kuringaniza, kumenya umubiri, no kwirinda imvune - kubikora agahunda yuzuye yo kumererwa neza.
Igihe cyo kohereza: Nzeri-08-2025