UmugoroziPilatoni imyitozo mike-imyitozo ikoresha ibikoresho byabugenewe kugirango itezimbere imbaraga, uburinganire, nubworoherane. Hamwe nogushobora guhinduka binyuze mukunyerera, amasoko, hamwe na pulleys, uwivugurura yemerera ibintu byinshi, bigatuma biba byiza gukosora imyifatire, imbaraga zingenzi, no kugabanya ububabare bwimitsi. Bikwiranye ninzego zose, uhereye kubatangiye kugeza bateye imbere, imyitozo irashobora guhuza nibyo ukeneye.
Muri iki gitabo, tuzakunyura muburyo uvugurura Pilates akora, agenzure ibikorwa bimwe bizwi, kandi atange inama zingenzi kubatangiye cyangwa umuntu wese ushaka kubungabunga umutekano kandi neza mugihe cy'imyitozo.
Imashini ivugurura Pilates ni iki?
A.pilates ivugururani ibikoresho bya pilates byongera kugenzura, kwigunga imitsi no kumenya umubiri kumyitozo iyo ari yo yose.Uvugururaikomatanya guhangana nimpeshyi, kunyerera, hamwe nimishumi, bitanga amahirwe mashya yo gukora umubiri wose.Mat pilates yishingikirijeku buremere bw'umubiri hamwe na porogaramu, uwivugurura yemerera abaganga guhuza byoroshye kurwanya no kubona ibitekerezo kumpapuro. Ikomoka mu ntangiriro ya 1900, igihe Joseph Pilates yakoresheje amasoko yo kuryama yubakaurubuga rwo kurwanyaimyitozo.
Ibice byingenzi bigize ivugurura rya Pilates:
- Igare
- Amasoko ashobora guhinduka
- ● Ikirenge
- Gukubita cyangwa kuzunguruka hamwe na pulleys
- ● Umutwe hamwe n'ibitugu
Imodoka
Imodoka yo kuvugurura iranyereraKuri na Gari ya moshi, kwemerera abakoresha kugerageza imyitozo mumyanya itandukanye - kuryama inyuma, kuruhande, gupfukama, cyangwa guhagarara. Mugihe ubwikorezi butembera, ni wowe ugomba kubigenzura. Umaze kubona ahantu heza kuri gare, umubiri wawe uhita utonda umurongo neza, ningirakamaro mugukora ingendo neza kandi zikomeye. Imyanya itandukanye yo gutwara irashobora guhangana anuburinganire bwumuntu nimbaraga zingenzi. Ibintu byinshi byibanze-byimuka, nk '' ibirenge 'cyangwa' amagana, 'bisaba gukomeza iyo nzira neza uko gare igenda.
Amasoko ashobora guhinduka
Amasoko munsi yikinyabiziga arashobora guhindurwa kugirango urumuri, ruciriritse, cyangwa rukomeye. Guhuza nibi bituma imyitozo ibera abantu babereye murwego rwose, kuva novice kugeza kumikino. Igenamiterere ryoroheje rifasha gusubiramo cyangwa kurambura, mugihe amasoko aremereye azana ikibazo kitoroshye cyo kunguka imbaraga. Guhindura impagarara zinyeganyeza ibintu kugirango imitsi itarambirwa. Muri rehab, amasoko yatumaga abarwayi batangirana ningendo ntoya, umutekano kandi bakirundanya buhoro buhoro.
Ikirenge
Ikirenge cyibirenge nkibirenge cyangwa amaboko, bitanga umwanya wo gusunika imyitozo nko gukanda amaguru cyangwa imbaho. Irashobora guhindurwa hejuru cyangwa hepfo kugirango ihuze umubiri cyangwa imyitozo yihariye. Aka kabari gakoreshwa mukuringaniza, gukora ukuguru, no gushiraho umurongo wawe. Mubikorwa bihagaze cyangwa mugihe amaboko asunika akabari, ikirenge gifashakomeza abantu bashikamyekandi ikomeza ingingo ahantu hizewe.
Imishumi cyangwa izunguruka hamwe na pulleys
Imishumi / imirongo ifatanye na pulleys kandi yemerera abantu gukoresha imbaraga zo gusunika cyangwa gukurura imbaraga n'amaboko cyangwa amaguru. Hamwe nibi, imyitozo irarenzeimyitozo ngororamubiri isanzwe, imitsi itoroshye gukora binyuze murwego runini. Kwishingikiriza ku mishumi, abakoreshakurambura, komeza,no kubakaigihagararo cyiza icyarimwe. Kwimuka nka 'uruziga rw'amaboko' cyangwa 'uruziga rw'amaguru' bisaba gukurura buhoro, guhoraho, bitwika intangiriro kandi bigafasha kuringaniza.
Inyungu Zibanze Zabavugurura Pilates
Umuvugurura Pilatesni igihagararo cyuzuye cyimyitozo ngororamubiri. Ihuza imbaraga, guhinduka, kuringaniza no guhumeka neza, bikurura abantu bashaka imyitozo itekereza, umubiri wose. Imyitozo ya pilato ivugurura ikoresha igare kunyerera, amasoko na pulleys kugirango uhangane kandi ushyigikire umubiri wawe muburyo bushya.
Imbaraga-Umubiri wose
Umuvugurura Pilates ahuza amatsinda menshi yimitsi. Mugukurura no gusunika kurwanya impeshyi, umubiri wakira imyitozo. Kwimuka kwa kera - nko gukora ibirenge, kurambura birebire no kuzenguruka amaboko - bikurura imitsi minini nini nto. Ibiituma imitsi ikura nezakandi igabanya ingingo zintege nke.
Uvugurura aragufasha guhitamo kurwanywa kuri buri rugendo. Ibi biragufasha gutangira byoroshye, hanyuma utangire amasoko uko urushaho gukomera. Igihe kirengana, urashobora kubona uburyo bwiyongera mukurwanya, cyangwani rep zingahe ushobora kuzuza nuburyo bwiza. Igihe kirenze, bakunda kwisanga bagenda neza kandi bakumva bafite imbaraga mumibereho yabo ya buri munsi.
Byahinduwe neza
Inzira zivugurura zifite umutekano kandi zimbitse. Gutembera kunyerera hamwe n'amasoko ashobora guhinduka bigufasha gutembera muri buri cyiciro kandi ugakomeza kugenzura. Kwimuka nkuruziga rw'amaguru hamwe n'amazi arambuye yibasira ahantu hafatanye. Ukwo guhuza imbaraga no kurambura bitera imitsi kuba ndende kandi yunamye.
Kwinjizaimyitozo yorohejemuri buri cyiciro cyo kuvugurura kirashobora guhindura uburyo umubiri wawe wumva kandi ugenda. Mugihe cibyumweru urashobora kubona ko ushobora kurambura kure cyangwa kwikubita hasi. Ubushakashatsi burabishyigikira - ubushakashatsi bumwe bwerekanye ko Pilates kabiri mu cyumweru amezi atatubyiyongereye hamstring guhinduka no kwihanganira imitsi.
Guhuza Amaposita
Ifishi ikwiye niyo ntego muri buri cyifuzo cyo kuvugurura. Amasoko afasha kuyobora umubiri aho ugomba kuguma kumurongo, mugihe ikirenge hamwe nimishumi bitanga ibisobanuro byerekana neza. Ibi bishimangira imitsi ishyigikiraurutirigongo rugororotse kandi ruhamye.
Imyifatire myiza itangira kwigaragaza kubavugurura, kimwe. Baricara cyane kumeza cyangwa bakagabanya ububabare bwumugongo. Ivugurura ritanga imitekerereze yumubiri, bityo ukiga kugendana ubwitonzi, atari mugihe cyamasomo gusa, ariko umunsi wose.
Imbaraga Zimbitse
Kwimuka nka Magana n'amavi arambuye kuriIvugurura Pilates imashini ikora umubirini ingirakamaro cyane mugukora imitsi yibanze-cyaneinda ihindagurika, imitsi yimbitse izengurutse icyerekezo cyawe nka corset yubatswe, ituma umubiri wawe uhagarara.
Turabikesha imashini ishobora guhinduka kandi ikayobora, urashobora gukoresha intangiriro yawe neza kandi neza. Intangiriro ikomeye ntabwo igabanya ibyago byo kubabara umugongo gusa ahubwo inatezimbere igihagararo, kuringaniza, hamwe nubushobozi bwawe bwo gukomeza kwitwara neza mugihe cyimyitozo no kugenda kwa buri munsi.
Guhuza Ubwenge-Umubiri
Umuvugurura Pilatesiragusaba kwibanda kumyuka no kugenda. Uhuza umwuka wose n'intambwe mu myitozo, iyoahinga kwibanda no gutuza. Ibi biragufasha kwitondera uko umubiri wawe umeze, imitsi ikurura, nigihe cyo kurekura.
Kugumaho muri ubu buryo birashobora gutuma imyitozo irushaho gukora neza. Ubundi bushakashatsi buvuga ko Pilates ashobora kugabanya imihangayiko n'ububabare, nk'ububabare, hamwe na hormone zo hasi iyo ikozwe kabiri mu cyumweru.
Imbaraga zo guhumeka
Umwuka ni ngombwa mu bavugurura Pilates - itezimbere buri kintu cyose, utezimbere tekinike, kandi uhuza umubiri nubwenge. Guhumeka cyane byongera umwuka wa ogisijeni mu mitsi, byongera imbaraga, imikorere, no gukira. Ubushakashatsi bwerekana ko bushobora kongera kwihangana 15%.
- ●Guhumeka kuruhande: Kwagura urubavu rwawe mugihekugumana igifu cyawe, kuruhura intangiriro yawe. Ibi ni ingirakamaro cyane kubafite ububabare bwumugongo cyangwa umuntu wese ubirebakunoza imikorere yo guhumekamu myitozo.
- ●Umwuka mwinshi: Koresha abs yawe, ushimangire intangiriro yawe, cyane cyane mukigenda nka Magana. Ubu buhanga ni ingirakamaro kubatangiye kwishora muburyo bwabo neza no kubakinnyi barebaongera kwihangana no kugenzura imitsi.
Umuvugurura Vs Mat Pilates
Mat Pilates hamwe na Pilato uvugururamusangire amahame amwe shingiro ariko shiraho umubiri kandi utezimbere kugenda muburyo butandukanye. Imbonerahamwe ikurikira irerekana itandukaniro ryibikoresho, kurwanya, amatsinda yintego, ubukana, hamwe nubuhanga bwo guhumeka.
| Icyerekezo | Mat Pilates | Umuvugurura Pilates |
| Ibikoresho | Matasi gusa | Irasaba imashini nisoko |
| Kurwanya | Koresha uburemere bw'umubiri | Kurwanya kwihanganira ukoresheje amasoko n'imishumi |
| Kuborohereza | Byoroshye gutangira, birashobora gukorwa ahantu hose | Irasaba imashini, nziza mugushiraho studio |
| Ibyiza Kuri | Abitangira, abafite umuvuduko muke | Gukosora amaposita, gukira ibikomere, kwigunga imitsi |
| Imbaraga & Ikibuno | Wibande ku mbaraga no mu kibuno, guhinduka | Ibisobanuro binini mugushimangira intangiriro no guhuza igihagararo |
| Guhinduka | Yongera inyuma na hip guhinduka, kuringaniza | Ifasha mu ruti rw'umugongo no mu kibuno |
| Inyungu zo mu iposita | Itezimbere muri rusange imbaraga z'umubiri | Intego yimitsi yihariye, itezimbere guhuza |
| Guhindura ubukana | Biroroshye guhindura ubukana (kugenda byoroshye) | Imbaraga zirashobora guhinduka binyuze mumashini igenwa |
| Guhumeka | Shyigikira intumbero yibitekerezo | Intangarugero kububasha, imbaraga nke, no kugenda |
| Nibyiza | Inzego zose zo kwinezeza, byoroshye kubatangiye | Abakeneye ubuyobozi bwinshi, gukira, cyangwa imyitozo yihariye |
Ese abavugurura Pilates kuri wewe?
Umuvugurura Pilatesni imyitozo ihuza n'imikorere ihuza urwego rutandukanye rwo kwinezeza no gukenera. Ikoresha ibikoresho bidasanzwe bifite amasoko na pulleys kugirango bifashe kugenda no gutanga imbaraga. Ntugomba kuba mwiza cyangwa imbaraga kugirango utangire - amasomo ni ayabantu bose, kandi imyitozo irashobora guhuzwa nubushobozi bwawe cyangwa intego zawe.
Kubatangiye
Gufata ibyiciro byintangiriro nubuhanga kubakoresha bashya. Uzamenyera ivugurura, wumve uburyo igare ryimuka, ikirenge cyamasoko n'amasoko bikora, kandi ukore imyitozo yibanze. Sitidiyo nyinshi zifite amasomo mashya yabanyeshuri ashimangira imiterere itekanye nubuyobozi busobanutse.
Amasomo yo gutangira azatangirana nimyitozo yoroshye-nko gukora ibirenge, ikiraro cyangwa imashini zikoresha - bikumenyereye ibikoresho kandiongera icyizere. Igihe kirenze, mugihe utoye ibyingenzi, urashobora kumenyekanisha ibintu bishya no guhangana nawe imyitozo ikomeye. Ubu buhanga butera imbere bugufasha kubona ubushobozi utiriwe urengerwa. Abarimu bareba ifishi yawe kandi bagufasha guhindura, bigabanya ibyago byo gukomeretsa kandi bikagufasha kubona ibisubizo byihuse.
Ku Banyamwuga
Umuvugurura Pilatesnigikoresho cyagaciro kubanyamwuga bashaka kunoza imikorere yumubiri, gukumira ibibazo, no gushyigikira imibereho myiza muri rusange. Kurwanya guhinduka birashobora kwemerera imyitozo igeneweamatsinda yihariyehashingiwe ku byo umuntu asaba akazi. Kurugero, abahagarara kumasaha maremare barashobora kwibanda kumubiri wo hasi, mugihe abantu bafite imirimo-yo hejuru cyangwa basubiramo imirimo yo hejuru-umubiri barashobora kungukirwa no guterana urutugu no mugongo.
Ababigize umwuga akenshi bafata ingamba zateye imbere-nk'ibihaha kuri gari ya moshi igenda cyangwa umurimo wo kuringaniza ukuguru-kurikubaka imbaraga zingenzi no kuzamura igenzura. Uvugurura kandi atezimbere guhinduka, bifasha guhagarara neza, kugenda neza, nubuzima bwigihe kirekire.
Umwanzuro
Umuvugurura Pilates atanga iterambere ryukuri, rigaragara mumbaraga, kuringaniza, no kugenzura. Buri rugendo kuri mashini rutuma imitsi ituza cyane mugihe ingingo zirinda umutekano. Waba utangiye cyangwa ukunda imyitozo ngororamubiri, uzumva itandukaniro ryukuntu umubiri wawe ugenda kandi usubiza.Umwuka uhumeka ufasha gukomeza gutembera, kubaka intumbero, no gushyigikira kugenda neza, kugenzurwa. Abakoresha bashima imyitozo itandukanye, inkunga ituruka kumasoko, hamwe no kumva ko buri somo ryagenewe gusa.
Kurebakugura imashini ivugurura Pilates? Sura urupapuro rwibicuruzwa cyangwa wumve neza kutwandikira ukoresheje WhatsApp + 86-13775339109, WeChat 13775339100.Turi hano kugufasha!
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bikunze Kubazwa
Imashini ivugurura Pilates niyihe?
A.Pilates uvugururani igitanda kimeze nkigitanda gifite urubuga ruringaniye rugenda ku ruziga. Harimo amasoko, imishumi na pulleys kugirango bitange imbaraga zo guhangana nimyitozo itandukanye, ifasha murikongera imbaraga, guhinduka no guhagarara.
Nigute uvugurura Pilates atandukanye na mat Pilates?
Umuvugurura Pilates ashyiramo imashini yo kurwanya no gufasha, mugihe mat Pilates ikorerwa hasi hamwe nuburemere bwumubiri gusa. Reformer Pilates azaguha imyitozo itandukanye kandi mubisanzwe biroroshye kubitangira.
Ni izihe nyungu nyamukuru zabavugurura Pilates?
Umuvugurura Pilatesbishimangira intangiriro, kuringaniza, guhinduka no guhagarara. Irashobora gufasha gukira imvune, mukuzamura imitsi no kumenya umubiri.
Umuvugurura Pilates arabereye abitangira?
Yego,kuvugurura pilatesni kubatangiye hamwe nabigisha bahindura imyitozo kurwego rwawe, mubyukuri birashoboka kubantu benshi, nubwo waba isugi ya Pilates.
Ni kangahe nkwiye gukora ivugurura Pilates kugirango ndebe ibisubizo?
Benshi mubantu babona iterambere mugihe bakora ivugurura Pilates inshuro 2-3 mucyumweru. Imyitozo isanzwe ni urufunguzoguteza imbere imbaraga, kongera ubworoherane, no kubona iterambere.
Nkeneye imyenda idasanzwe cyangwa ibikoresho byavugurura Pilates?
Wambare imyenda myiza, yuburyo bukwiye. Grip amasogisi asabwa kubwumutekano kubavugurura. Ibindi bikoresho byose mubisanzwe bitangwa na studio cyangwa siporo.
Umuvugurura Pilates arashobora gufasha kubabara umugongo?
Umuvugurura Pilatesifasha kubabara umugongo bygushimangira intangiriro yawenakuzamura igihagararo cyawe. Korana numwigisha wemewe na muganga wawe niba ufite ibibazo byinyuma mbere yo gutangira.
Igihe cyoherejwe: Nyakanga-17-2025