Pilates ikora neza iyo ikozwe inshuro 2-4 mucyumweru. Abitangira barashobora gutangirana namasomo abiri yo kubaka imbaraga no guhinduka, mugihe abakora imyitozo babimenyereye barashobora kongeramo byinshi kugirango bongere imbaraga zifatika, igihagararo, nijwi ryimitsi. Guhuzagurika ni ingenzi - imyitozo isanzwe itanga iterambere rihamye nta gucana intege. Pilates irashobora kwihagararaho cyangwa kuzuza indi myitozo, umva rero umubiri wawe ushake gahunda ijyanye nubuzima bwawe.
Gahunda Yawe ya Pilates
Ibyiza byawePilates imyitozoingengabihe izatandukana ukurikije intego zawe zihariye zo kwinezeza, urwego rwimyitwarire ya none, nibisabwa byo gukira. Nukugereranya uburinganire hagati ya Pilates inshuro, ubukana, nuburuhukiro bikugezaho ibisubizo byiza bya Pilates utiriwe uhura nibikomere bikabije. Hano haribintu byinshi byo guhitamo gahunda yawe ya Pilates.
Kubatangiye
• Tangira isomo rimwe mucyumweru kugirango uhindure neza kwiga ibyingenzi. Nibyiza guteza imbere imbaraga zingenzi kandikumenya umubiri.
• Wibande kumiterere myiza, ntabwo wibanda cyane kugirango wirinde gukomeretsa no kubaka ingeso.
• Umaze kumva ufite ikizere, bapima inshuro ebyiri cyangwa eshatu mu cyumweru.
• Jya kumasomo abitangira cyangwa imyitozo kumurongo mushya.
Kubungabunga
2-3pilatesicyumweru kizagukomeza kurwego rwimyitozo ngororamubiri.
Kuvanga matel no kuvugurura Pilates kugirango imyitozo irusheho kuba myiza. Mat Pilates yibanze kumurongo, uwivugurura yongeraho imbaraga zimbaraga.
Ibiharuro bihoraho - kubahiriza gahunda birinda plateaus kandi bigakomeza uburebure nijwi.
Fata ibi kugirango uhindure ingendo, kugirango ibisubizo bigumane igihe kirekire kandi bidahagaze.
Guhinduka
Niba ushaka kubona ibisubizo birasa kuri 3-5 imyitozo ya Pilates mucyumweru.
Hindura Pilates hamwe na cardio cyangwaimyitozo yimbaragaKuri Inyumaguta ibirono kwikuramo imitsi.
Urwego-hamwe na swatite yateye imbere ivugurura cyangwa gahunda ya matike ya dinamike.
Gupima inyungu ukurikirana inyungu zihagaze, imbaraga, cyangwa kwihangana hanyuma uhindure gahunda ukurikije.
Kubakinnyi
Kanda gahunda yawe nziza ya pilates inshuro 1-3 mucyumweru kugirango wongere ituze kandi ihindagurika.
Wibande ku myitozo yo kugenzura no gukumira imvune - kumanuka, kuzenguruka ukuguru n'ibindi.
Gutezimbere siporo yihariye hamwe na Pilates kugirango wongere uburinganire kandiimbaraga zimikorere.
Ubu buryo bwahujwe burashobora gushishikariza inyungu zisanzwe mubikorwa.
Kubasubiza mu buzima busanzwe
Osteoporose yibutse vuba aha, nuko nagize uburambe bwiza numwigisha wa Pilates nyawe ni inshuti yitwa Liliana Cote.
Tangira urumuri rwibanze ku kugarura intera no gutera imbere buhoro kugirango uteze imbere imbaraga.
Urashobora kugenda kenshi nkuko umubiri wawe umenyereye, ariko iminsi yikiruhuko ikomeza kuba ingenzi kugirango ukire.
Imbuto Pilates kumugambi wo kuvura kumubiri kugirango ukire byuzuye.
Hindura imyitozo yawe
Pilates n'inzira yoroheje, ihuza n'imihindagurikire y'ikirere ishobora guhuzwa n'abantu bafite intego zitandukanye, imiterere y'umubiri, n'imibereho. Mugihe uteganya gahunda yawe yo gukora imyitozo, urashobora gukora gahunda ihuza ibyo ukeneye kandi ikanagura ibisubizo bya pilates.
Intego zawe
Menya intego zawe zo kwinezeza. Noneho, niba ushaka kugabanya ibiro, guhinduka cyane, cyangwa kubaka intangiriro yawe, intego zawe zizagena uburyo ukora imyitozo kenshi kandi imbaraga. Kurugero, niba ugamije kuvuga, inshuro 4-5 mucyumweru birashobora kuba byiza, ukanyanyagiza mumyitozo igamije nka Pilates ijana cyangwa Side Plank kugirango uzimye intangiriro yawe.
Barashobora gutangirana na 2-3 buri cyumweru kugirango birinde gukomeretsa bikabije no kwemerera umubiri guhuza ningendo. Mugihe utera imbere, abimenyereza umwuga barashobora kuzamuka kugeza kuri 5-6, bagashyiramo imirimo ya tekinike nka Reformer Pilates. Gusubiramo intego zawe buri gihe byerekana neza ko imyitozo yawe ikura hamwe nibyo ukeneye, igakomeza kuba ingirakamaro no guhuza hamwe n’ibishusho binini.
Umubiri wawe
Kumva umubiri wawe ni urufunguzo muri Pilates. Iwaweurwego rwingufu za buri munsi, ibikomere byabanje, cyangwa kubuza umubiri bigomba kugena gahunda yawe. Kurugero, niba ufitekubabara umugongo, ingendo nka Pelvic Curl izahindura imitsi nta bubabare bukabije. Nibura, kugisha inama abashinzwe ubuzima cyangwa umwigisha wabiherewe uruhushya birashobora gufasha kwemeza umutekano nibikorwa.
Kuringaniza imyitozo, nayo. Pilates ikora umubiri wose, shyiramo rero imyitozo yibanze, amaboko, amaguru, ninyuma. Iyo uteze amatwi umubiri wawe kandi ugahindura ubukana ukurikije, wirinda gukabya no kwirinda umunaniro. Niba rero wumva ubabaye, fata umunsi woroshye ushimangira kurambura no kugenda aho gukata hamwe nakazi karemereye, kubaka imbaraga.
Imibereho yawe
Inshingano zawe za buri munsi na kalendari zitegeka niba nigihe witoza. Ndetse iminota 15-20 irashobora kwakirwa kumunsi uhuze, kandi hariho inyungu zo korohereza imyitozo yo murugo. Inshuro ikubita umwanya - kabiri-buri cyumweru amasomo yibanze, yujuje ubuziranenge arashobora gutanga umusaruro utangaje.
Gushyira premium mugusubirana nibyingenzi kuri neofite cyangwa izamura imyitozo yabo inshuro. Iminsi y'ikiruhuko reka imitsi isane kandi irinde umunaniro. Ongeraho pilates mubuzima bwawe bigomba gukorwa, ntabwo biguhangayikishije.
Pilates mucyumweru cyawe
Pilates irashobora gushira muburyo bwiza bwo kwinezeza muburyo butandukanye bitewe nintego zawe nubuzima bwawe. Gutegura icyumweru cyawe hamwe na gahunda ya pilates iringaniye y'imyitozo ngororangingo muyindi myitozo itanga ubudasa nuburinganire, wirinda umunaniro ukabije.
Hamwe na Cardio
Guhuza pilates hamwe na kardio imyitozo nuburyo butangaje bwo rwose kwagura ubuzima bwiza muri rusange. Cardio nko kwiruka, gutwara amagare, cyangwa koga byubaka kwihanganira umutima-mitsi, kandi Pilates ifasha guhinduka, imbaraga zingenzi, no kwihagararaho. Kurugero, urashobora gufata iminota 30 yo kwiruka, hanyuma ugakora Pilates kumunsi ukurikira, kugirango ugabanye ubukana hamwe no gukira.
Irashobora gukoreshwa nkigikoresho cyo gukira nyuma yumutima-mwinshi cyane. Ikintu kigira ingaruka nke, nka Pilates, kugirango urambure iyo mitsi ifatanye kandi wongere amaraso, bizagabanya ububabare. Ibi ni ingirakamaro cyane nyuma ya HIIT cyangwa intera ikora.
Gushyira ikaride muminsi yawe itari Pilates nuburyo bwa kabiri bwo kwirinda gukabya. Kurugero, iminsi 2 ya Pilates mucyumweru, ihujwe niminsi 3 yumutima itanga gukira. Cyangwa, icyiza kurushaho, mashup Pilates na cardio mumyitozo imwe - umuzenguruko usimburana hagati ya Pilates na bigufi, guturika gukabije kwa karidio - bizagutwara igihe KANDI byongere kwihangana n'imbaraga.
Nimbaraga
Pilates yuzuza imyitozo yimbaraga mugutezimbere imitsi no guhinduka, bigatuma byiyongera mubikorwa byawe byo gukora. Kuzamura ibiro bikora ibice byumubiri byihariye, mugihe imyitozo ya Pilates itoza imitsi ituza imitsi izamura imikorere muri rusange. Kurugero, kwinjizamo imbaho za Pilates cyangwa kuzamura amaguru birashobora kongera imbaraga zawe zifatika, nazo zishobora gufasha hamwe na lift ziremereye nka squats cyangwa deadlifts.
Muguhinduranya Pilates n'iminsi yo kwitoza imbaraga, imitsi yawe izaba ifite igihe kinini cyo gukira. Niba uteruye ibiro bitatu mu cyumweru, tekereza kongeramo Pilates muminsi y'ikiruhuko kugirango uhuze gahunda y'imyitozo. Imyitozo ishingiye kuri Pilates imyitozo, nkibikoresha ivugurura cyangwa imirwi irwanya, irashobora gutera ubukana nubwinshi mubikorwa byawe.
Pilates mucyumweru cyawe ni byiza gukora buri munsi, ariko gutega amatwi umubiri ni urufunguzo hamwe no guhuza umusaraba. Abashya bashobora gutangirana namasomo 2-3 mucyumweru, bagenda biyongera uko imbaraga zabo zigenda ziyongera. Guhoraho ni ingenzi, kandi amasomo atatu mu cyumweru akunda kwerekana ibisubizo bitarenze ukwezi.
Mat Versus Reformer Frequency
Inshuro yo kwitoza matel hamwe nuwivugurura Pilates irashobora gutandukana bitewe nintego zubuzima bwa buri muntu, ibyo ukunda, no kubona ibikoresho Pilates. Buri format ifite inyungu zayo zidasanzwe, ariko gahunda ya Pilates iringaniza imyitozo ikubiyemo byombi bitanga ibyiza byisi.
| Andika | Inshuro | Intego |
| Mat Pilates | Inshuro 2-3 mu cyumweru | Ubusanzwe muri rusange, guhinduka, no korohereza |
| Umuvugurura Pilates | Inshuro 1-2 mu cyumweru | Gusubiza mu buzima busanzwe, imyitozo yo kurwanya, no kubaka imbaraga |
| Hamwe | Inshuro 3-5 mu cyumweru | Imbaraga zuzuye, kugenzura, no guhinduka |
Akazi
Mat Pilato byibuze inshuro ebyiri mucyumweru kugirango ushireho imbaraga zifatika no kugenzura. Yibanze kumyitozo yumubiri, nkijana cyangwa kuzunguruka, byongera guhinduka, guhagarara neza no guhagarara. Abandi barayitera inshuro zigera kuri eshatu mu cyumweru, cyane cyane mugukurikirana ubuzima rusange cyangwa guhinduka.
Tera muri porogaramu zimwe nka bande yo kurwanya, impeta ya Pilates, cyangwa imipira mito kugirango ibintu bigende neza kandi bishimishije. Kurugero, gukoresha umurongo urwanya mugihe ukora kurambura ukuguru birashobora gufasha kunoza imbaraga no guhinduka.
Mat Pilates, nayo, iroroshye cyane. Urashobora kubikora murugo ufite umwanya muto nibikoresho bya zeru - biroroshye cyane kunyunyuza mubikorwa byihuta. Hamwe nimyitozo ihamye hamwe nuburyo bwiza, kwihuta kuminota 20 guturika birashobora kuba byiza nkamasomo maremare.
Akazi k'ivugurura
Umuvugurura Pilates akoresha intego, ihindagurika kugirango yubake imbaraga no kuzamura guhuza. Ibintu nkibirenge cyangwa uruziga rw'amaguru birashobora guhinduka kugirango byemererwe.
Nigitekerezo cyiza cyo gukorana numwigisha, cyane nkintangiriro. Amabwiriza meza azagufasha kumenya tekinike, kwirinda ibikomere no kubona byinshi mubikorwa byawe.
Kuvanga mubikorwa byo kuvugurura hamwe nakazi ka matel bituma ukomeza neza. Kurugero, guhuza ivugurura ryamaguru ukanda hamwe na mat-shingiro yimirimo yibikorwa.
Abavugurura pilates, nibyiza mukugarura no gukumira imvune). Kwimenyereza gusa inshuro 1-2 / icyumweru birashobora kongera ituze hamwe kandiimikorere yimitsi- byose mugihe ugabanya ibibazo.
Umva umubiri wawe
Uru nurufunguzo rwimyitozo ngororamubiri ya Pilates. Nukwumva umubiri wawe, uzirinda ibikomere, wongere amasomo ya Pilates, kandi ugere kubisubizo byiza. Umubiri wa buriwese witwara ukundi, gusobanukirwa rero imipaka yawe nibikenewe ningirakamaro kugirango iterambere rirambye murugendo rwawe rwa Pilates.
5.1Ibimenyetso by'iterambere
Guhinduka cyane, kugira igihagararo cyiza, no guteza imbere imbaraga zingenzi nizo ngingo zambere ibimenyetso bya pilates yawe ikora. Ndetse ingendo zisanzwe, nko kunama cyangwa kugera, bizumva byinshi kandi nkana. Ihindagurika mubisanzwe ni ikimenyetso cyoguhuza imitsi ya neuromuscular.
Kwihangana kwinshi mumasomo ni ikimenyetso cyiza. Niba ubonye imyitozo yoroshye bitarinze gutera umuyaga wiruka, kwihangana kwawe biratera imbere. Mu buryo nk'ubwo, kunoza kugenzura ibyifuzo byawe byerekana ko ibyaweguhuza ibitekerezo n'umubirini ugukomera, intego nyamukuru ya Pilates.
Intambwe ntoya, nko gufata urwo rubaho amasegonda make, cyangwa gutsinda iyo myitozo itoroshye, birakwiye ko tujya hejuru. Kubika inyandiko zibyo wagezeho birashobora kugutera imbaraga no gushimangira imbaraga zawe zikura. Kugaragara kumubiri - ijwi ryiza ryimitsi, silhouette trimmer - birashobora kuba indorerwamo yo kwitanga kwawe.
Ibimenyetso byo gukabya
• Kurenza urugero bizahagarika inyungu zawe kandi bigutera ibikomere. Witondere ibi bimenyetso:
• Umunaniro uhoraho cyangwa kubura imbaraga mugihe cy'imyitozo
• Kubabara imitsi bitagabanuka nyuma yo kuruhuka bihagije
• Biragoye gusinzira cyangwa kumva urakaye
Kugabanuka kwimikorere cyangwa imbaraga
Niba ubabaye mugihe gito, nibyiza kugabanya inyuma kumasomo. Iminsi yo kuruhuka ningirakamaro kugirango imitsi yawe ibone umwanya wo kwisubiraho no kuvuka. Kuvanga gahunda zawe birinda umunaniro kandi bigakomeza ibintu bishimishije.
Uruhare rwo kuruhuka
Kuruhuka ni ngombwa nkimyitozo iyo ari yo yose, harimo na Pilates. Iminsi y'ikiruhuko iteganijwe irinde gucanwa no gufasha gukira kugirango wongere imikorere. Kugirango ukire neza, ibikorwa byoroshye nka yoga cyangwa kurambura birashobora gutuma ukomeza kugenda utarenze sisitemu yawe.
Ihuriro ryimyitozo ikomeye + igihe cyiza cyo gutumiza umubiri wawe gukira no gukomera. Intsinzi irambye muri Pilates ni uruvange rwo guhuzagurika no kuruhuka, ntabwo ari akazi gake.
Guhuza Ubwenge-Umubiri
Nkuko guhuza ibitekerezo-umubiri bitwigisha, imyitozo ya pilates isanzwe yongerera iyi sano. Hamwe no kwibanda ku kugenda nkana no guhumeka neza, pilates itanga urwego rwo gushimangira iyi sano, guhindura buri cyiciro cya pilato imyitozo yo gutekereza neza.
6.1Kugaragara mu mutwe
Byongeye kandi, Pilates irashobora gufasha gukaza umurego mu mutwe usaba abimenyereza kwitondera ingendo zabo no guhumeka. Ubu buryo bwo kwibandaho bugabanya imitekerereze kandi bigatera imbere. Kurugero, imyitozo nkizunguruka isaba kwibanda byuzuye, bidatanga umwanya kubitekerezo byawe byo kuzerera.
Guhumeka kimwe kugenzurwa kumurongo wa Pilates bifite ingaruka zisa zo kuruhura no gutuza mubitekerezo. Impemu zimbitse, injyana ibwira sisitemu y'imitsi kuruhuka, igashyira imyitozo muburyo bwo gutekereza. Nibyo bituma Pilates agira imbaraga mugihe cyingutu - gutanga ikiruhuko cyo mumutwe mugihe wubaka imbaraga zumubiri.
Gutekereza buri gihe bizagira icyo bihindura kubuzima bwawe bwo mumutwe. Benshi muribo bavuga ko bumva batuje kandi bashimangiye nyuma yamasomo asanzwe. Injyana ya buhoro ya Pilates itera inkunga kuboneka, igufasha muguhuza umubiri wawe no gucecekesha ubwenge bwawe.
Kugabanya Stress
Guhangayika igihe kirekire birashobora kwangiza ubuzima bwawe bwumubiri nubwenge. Pilates itanga uburyo bwo kurwanya ibi bimenyetso ukoresheje ubwitonzi, nkana. Kurugero, imyitozo yo kurambura umugongo irashobora gusohora imbaraga zivuye inyuma nigitugu - imbuga zisanzwe zo kubika ibibazo.
Harimo gutuza gutembera byibanda kumyanya hagati yimyanya irashobora gutanga uburuhukiro. Guhuza Pilates no kuzirikana bigabanya kugabanya imihangayiko uhuza umubiri no gutuza mumutwe. Noneho, izi ngamba ebyiri zirashobora kubyara amahoro yimbitse.
Hariho amahirwe yigihe kirekire imyitozo ya Pilates irashobora gutuma urushaho guhangana no guhangayika. Ingeso iteza imbere ibyiyumvo, bikagufasha kumenya no kugabanya impagarara uko bivutse. Igihe kirenze, iyi mitekerereze irashobora guteza imbere kugenzura amarangamutima no kuringaniza imitekerereze rusange.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Umwanzuro
Witeguye gutera intambwe ikurikira? Pilates ninzira ikomeye yo kubaka imbaraga, kunoza igihagararo, no kuzamura imibereho myiza muri rusange. Waba utangiye amasomo make mucyumweru cyangwa kwibira mubikorwa bisanzwe, guhuzagurika bizazana ibisubizo birambye. Tangira uyumunsi, komeza kwiyemeza, kandi ureke Pilates ahindure umubiri wawe nibitekerezo.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bikunze Kubazwa
1.Ni kangahe abatangira gukora Pilates?
Guhera hamwe na 2-3 bya pilates amasomo mucyumweru nibyiza, kuko iyi gahunda yo gukora imyitozo ituma umubiri wawe umenyera mugihe wungutse imbaraga nubworoherane.
2.Ese nshobora gukora Pilates buri munsi?
Nibyo, urashobora gukurikiza gahunda iringaniye ya pilates imyitozo buri munsi niba umubiri wawe ubyumva. Ubundi buryo bukomeye kandi bworoshye pilates kugirango wirinde gukomeretsa cyane.
3.Ni iminota 20 ya Pilates bihagije?
Nibyo, iminota 20 ya pilates imyitozo irashobora gukora, cyane cyane niba uri mushya cyangwa ufite gahunda ihuze. Kwibutsa gusa - kwibanda kubushake, bwiza.
4.Nshobora gukora matel cyangwa ivugurura Pilates kenshi?
Mat Pilates irashobora kwinjizwa mubikorwa byuzuye byo kwinezeza bitewe na kamere yayo yoroheje, mugihe Reformer Pilates, imyitozo ikomeye, ikorwa inshuro 2-33 mucyumweru.
5.Bigenda bite iyo nkabije Pilates?
Kwinjiza iminsi yikiruhuko muri gahunda yawe nziza ya Pilates ni ngombwa, kuko Pilates nyinshi ishobora gutera umunaniro cyangwa guhangayika.
6.Nabwirwa n'iki ko nkora Pilates kenshi?
Niba wumva buri gihe ubabara, unaniwe, cyangwa uhagaze, ushobora kuba urenze mumasomo yawe asanzwe ya pilates. Gabanya inyuma hanyuma ukire.
7.Kuki ari ngombwa kumenyekanisha gahunda yanjye ya Pilates?
Guhitamo gahunda ya pilate y'imyitozo ngororamubiri ituma bikubera byiza - urwego rwimyitwarire yawe, ibyifuzo byawe, hamwe nibisabwa byo gukira, kugabanya ibisubizo bya pilates no kwirinda gucanwa.
Igihe cyo kohereza: Nzeri-08-2025