UwitekaImashini ya Pilates imashinibirasa nkaho biteye ubwoba ukireba. Ifite icyumba cyimuka, amasoko, imishumi hamwe ninkoni zishobora guhinduka. Ariko, iyo umaze kumenya amahame shingiro, bibaigikoresho gikomeye cyo kongera imbaraga, guhinduka no kumenya umubiri.
Kwiga Ibigize Imashini ivugurura
Ibikurikira nincamake yikintu cyingenzi. Uzabonaivugurura rya Pilates n'imikorere yabyo:
1. Ikadiri
Uwitekaimiterere ikomeye yo hanzeihuza ibintu byose hamwe yitwaikadiri. Ubusanzwe ikadiri ikozwe mubiti cyangwa ibyuma kandi igira uruhare runini muguhitamo ubunini rusange nuburinganire bwimashini.
2. Gutwara
Uwitekaurubugaigufasha gusubira inyuma no kumuziga cyangwa kuzunguruka murwego. Urashobora kubeshya, kwicara cyangwa gupfukama kuri garemugihe usunika no gukurura kwihanganira amasoko.
3. Amasoko n'ibikoresho by'ibikoresho
Uwitekaisokoifatanye na gare cyangwa ikadiri kandi itanga imbaraga zo guhangana.
Uwitekainkonini inkoni ihanamye yemerera isoko yamasoko kuba kumyanya itandukanye kugirango ihindure urwego.
4. Umupira wamaguru
Uwitekainkoni ishobora guhindukaiherereye ku mpera imwe ya retrator. Urashobora gukoresha ibirenge cyangwa amaboko kugirango usunike imodoka kuri platifomu,gukoresha neza amaguru yawe, gluteus maximus n'imitsi yibanze.
5. Umutwe hamwe nigitugu
UwitekaUmutweitanga inkunga ku ijosi no mumutwe kandi mubisanzwe birashobora guhinduka kugirango wongere ihumure.
Uwitekaibitugu, bizwi kandi nkimbere yimbere yikinyabiziga, bikurinde kunyerera mugiheingendo zihariyekandi ufashe kurinda ibitugu byawe.
6. Umugozi, Pulleys na Handles
A sisitemu y'umugoziibyo binyura muri pulley hejuru yikadiri bikarangirira mu ntoki cyangwa impeta. Iyi myitozo y'amaboko, ibitugu n'amaguru haba gukurura igare cyangwakurwanya impagarara zamasoko.
7. Ihuriro (bizwi kandi nka "urubuga ruhagaze")
A urubuga rutoiherereye ku kirenge cyimashini. Bamwe mu bavugurura barangwa n "" ikibaho "cyimuka gishobora gukoreshwakuzamura gusimbuka cyangwa imyitozo ihagaze.
Tool Ibikoresho by'inyongera na Terminology Byakoreshejwe muri Pilato ivugurura
Hano haribimwe muribyinshiibikoresho byinyongera.
1. Agasanduku kagufi nagasanduku karekare
A Agasanduku kagufini ntoya, agasanduku gato kagenewe guhuza na gari ya moshi imyitozo yicaye kandi igoreka, nka "Agasanduku kagufi kuzenguruka inyuma" Kuruhande.
A Agasanduku karekareni ibikoresho birebire bikoreshwa mu myitozo ikorwa ahantu hakunze kugaragara kuri gare, nka "Gukurura Imishumi" Teaser Prep.
2. Gusimbuka
A ikibaho, ikurwahoifatanye kumpera yikirenge mu mwanya wibirenge bihindura Reformer yawe mumashini "plyo" nkeya, yemereraimyitozo yumutimanka hops yo kuguru kamwe hamwe no gusimbuka jack.
3. Uruziga rwa Magic (Impeta ya Pilates)
A icyuma cyoroshye cyangwa reberi ifite impeta zifatikani Byongewe Kurwanya Kurwanya Ukuboko, Ikibero Cyimbere, hamwe nimyitozo ngororamubiri. Bikunze gufatwa hagati yamaboko cyangwa amaguru mugihe kuri gare cyangwa hasi.
4. Umunara / Trapeze Umugereka
Ikadiri ihagaritse, ifatanye kumutwe wumutwe kandi ifite ibikoreshogusunika unyuze mu tubari, imishumi yo hejuru, hamwe nandi masoko, yagura repertoire yawe kugirango ushiremo imashini ihagaze, gukurura-hasi, no kumanika imyitozo.
5. Igenamiterere ry'impagarara
* Amasoko yanditseho amabara.
* Fungura na Gufunga: "Fungura amasoko" (yometse kumurongo) uruhushyaingendo nini yo gutwara,mugihe "amasoko afunze" (yometse kuri gare) agabanya kugenda kugirango atange inkunga ishimishije.
6. Imishumi n'inshingano
*Imishumi: Utuzingo tworoheje twagenewe amaboko cyangwa ibirenge, bikunze gukoreshwa mu myitozo yamaguru (urugero, "Ibirenge mumigozi yo gukurura hamstring
* Imikorere: Gufata gukomeye biherereye kumpera yumugozi, bikunze gukoreshwa mumyitozo yintoki na lat, nka Curls "na" Imashini ya Triceps.
7. Guhagarika ibitugu (Guhagarara)
Inzitiziimbere ya gare itanga inkunga kubitugu byawe iyo usunitse ikirenge, aricyongombwa mu myitozo nka "Amajana" cyangwa "Umugongo Mugufi."
Tension Impagarara zamabara namabara ya Pilates Uburiri
Gusobanukirwaimpagarara zimpanuka hamwe namabaraKuvugurura Pilates (nanone byitwa Uburiri bwa Core, cyane cyane muri Aziya ndetse na sitidiyo zimwe na zimwe zigezweho) ni ngombwa muguhindura imyigaragambyo no kwibasira nezaamatsinda atandukanyemu buryo butekanye.
Impagarara Zisanzwe
| Ibara | Hafi. Kurwanya | Gukoresha bisanzwe |
| Umuhondo | Ibiro 1-2 (Umucyo) | Gusubiza mu buzima busanzwe, akazi keza cyane |
| Icyatsi | Ibiro 3-4 (Umucyo - Hagati) | Abitangira, ibikorwa byibanze, bito - intera imyitozo itajegajega |
| Ubururu | Ibiro 5-6 (Hagati) | Rusange umubiri wose |
| Umutuku | Ibiro 7-8 (Hagati - Biremereye) | Abakiriya bakomeye, akazi k'amaguru, gusimbuka ikibaho plyometrics |
| Umukara | Ibiro 9-10 (Biremereye) | Imyitozo ngororamubiri igezweho, amasoko akomeye arakora |
| Ifeza (cyangwa Icyatsi) | Ibiro 11-12 (Biremereye - Byinshi) | Imbaraga zimbitse, abakinnyi bavugurura bateye imbere |
Uburyo Bikora？
* Guhindura impagarara: Amasoko yometse kuri gearbar muriIboneza bitandukanye.
* Fungura na Gufunga.
* Guhuza Amasoko: Urashobora kuvanga amabara; kurugero, komatanya umuhondo nicyatsi kugirango utangire urumuri, hanyuma ongeramo ubururu uko imbaraga zawe zizamuka.
Inama zo Guhitamo Igenamiterere
* Gusubiza mu buzima busanzwe no gutangira: Tangira n'umuhondo n'icyatsi kugirango ushimangire kugenzura no guhuza.
* Hagati y'abakiriya: Iterambere ryubururu, hanyuma ushiremo umutuku kumaguru avanze hamwe nimyitozo yo gusimbuka.
* Abimenyereza Bambere: Gukoresha amasoko yumukara cyangwa ifeza (cyangwa amasoko menshi aremereye) bizamura ibibazo bijyanye no gutuza, imbaraga, no gusimbuka imbaraga.
Yitwaje impagarara zikwiye hamwe no gusobanukirwa neza imbonerahamwe yamabara, urashoborahindura buri buriri bwa Pilatesisomo kugirango ugere kurwego rwiza rwo guhangana!
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Imyitozo kubatangiye Pilates Imyitozo yo kuvugurura
Hanointangiriro yoroheje kandi ikora neza Pilates ivugurura imyitozoibyo bikumenyekanisha mubikorwa shingiro, byubaka imbaraga zingenzi, kandi bigufasha koroherwa nibikoresho.
1. Urukurikirane rw'ibirenge (iminota 5-6)
Imitsi igenewe: amaguru, glute, intangiriro
Uburyo bwo kubikora:
* Kuryama kuriubwikorezin'umutwe wawe uhagaze kumutwe kandi ibirenge byawe bigashyirwa kumurongo.
* Komeza igitereko cyawe kidafite aho kibogamiye kandi urutirigongo rwawe.
* Kanda kuri gare hanyuma uyisubize hamwe.
2. Magana (Yahinduwe)
Imitsi: Stabilisateur yibanze
Uburyo bwo kubikora:
* Shyira umutwe hejuru, hamwe namaguru haba mumwanya wa tabletop cyangwa ushyigikiwe kuruhande.
* Koresha imishumi ifite ibara ryoroshye (urugero, umuhondo cyangwa ubururu).
* Shyira amaboko hejuru no hepfo mugihe uhumeka kubara bitanu no guhumeka kubara gatanu.
* Uzuza ibice 5 kugeza 10.
3. Uruziga rw'amaguru hamwe n'imishumi
Imitsi: Ibibero byimbere, imbere ninyuma, flexors
Uburyo bwo kubikora:
* Shira ibirenge mu mukandara.
* Komeza igitereko cyawe gihamye mugihe urishushanya uruzigan'amaguru yawe.
* Kora uruziga 5 kugeza kuri 6 muri buri cyerekezo.
4. Kurambura Abagorozi
Imitsi yibasiwe: glute, hamstrings, hamwe nu rugongo.
Uburyo bwo kubikora:
* Shira ibirenge byawe kuruhande hanyuma uryame amaboko arambuye kuruhande rwumubiri wawe.
* Zingurura umugongo vertebra imwe icyarimwe, hanyuma usubire inyuma.
* Niba ari byiza, ongeramo imashini zoroheje hamwe na gare hejuru.
5. Intwaro mu bitambara (Supine Arm Series)
Imitsi: Intwaro, Ibitugu, Isanduku
Uburyo bwo kubikora:
* Hamwe n'amasoko yoroheje,fata imikufimu biganza byawe.
* Kurura amaboko yawe kumpande zawe, hanyuma uyasubize kumwanya wo gutangira.
* Guhindagurika birimo imashini ya triceps, T-amaboko, no kwagura igituza.
6. Inzovu
Imitsi igenewe: intangiriro, hamstrings, ibitugu
Uburyo bwo kubikora:
* Hagarara kuri gare hamwe n'amatako yawe aringaniye, amaboko kuruhande, n'ikibuno cyazamuye, ukora ishusho ya mpandeshatu.
* Koresha intandaro yawe kugirango ukurure igare imbere n'amaguru.
* Komeza umugongo ugororotse kandi wirinde kuryama ibitugu.
7. Ibihaha bihagaze Ibihaha (Bihitamo)
Imitsi: Amaguru, Glute, nuburinganire
Uburyo bwo kubikora:
* Ikirenge kimwe kuri platifomu, kimwe kuri gare.
* Genda buhoro, hanyuma usubire kumwanya wo gutangira.
* Koresha imishumi y'intoki cyangwa inkingi kugirango wongere inkunga.
Ips Inama kubatangiye:
* Himura buhoro kandi wibande kumiterere yawe.
* Koresha umwuka wawe kugirango uyobore ingendo zawe: guhumeka kugirango witegure kandi uhumeke kugirango ukore.
* Niba uhuye nihungabana cyangwa ububabare, gabanya ubukana cyangwa uhindure.
Umubiri Ukwiye Umwanya Kubikoresho bya Pilates
Guhindura umubiri neza ni ngombwa muri Pilates, cyane cyane iyo ukoresheje ibikoresho nkaUvugurura, Cadillac, cyangwa Intebe. Guhuza neza birinda umutekano, bigatanga ibisubizo byinshi, kandi bigufasha kubaka imbaraga no guhinduka mubice bikwiye.
1. Urutirigongo rutabogamye na Pelvis
Imirongo isanzwe yumugongo irabitswe,kwirinda kubika cyane cyangwa gusibanganya.
Kubimenya,kuryama ku ivugurura kandi urebe neza ko umurizo wawe, urubavu, n'umutwe byose bihura na gare.
Impamvu Bifite akamaro: Irinda umugongo wawe kandi ikongerera imbaraga zifatika mubikorwa, mubuzima busanzwe.
2. Guhagarara neza (Urutugu)
Ibitugu bigomba gushushanywa buhoro kandi bigafatwa ubugari - ntibigabanuke cyangwa ngo bihambirizwe hamwe.
Kugenzura aho urutugu rwawe ruhagaze, kuryama supine cyangwa wicare uhagaze hanyuma urebe amashusho yigitugu yawe anyerera mumufuka winyuma.
Impamvu bifite akamaro: Yongera umubiri-wo hejurukugenzura no gukumira ijosi n'ibitugukunanirwa mugihe cy'imyitozo nka "Amajana" cyangwa "Koga."
3. Guhuza Umutwe n'ijosi
Icyo bivuze: Umutwe uhujwe numugongo, ntabwo uhengamye hejuru cyangwa hepfo.
To komeza imyanya idafite aho ibogamiyemugihe uryamye, koresha umutwe cyangwa padi kugirango ubone inkunga.
Irinde guhinduranya ijosi mugihe cya supineimyitozo yo munda; ahubwo, wibande ku kwinjiza imitsi yo munda utiriwe unanura ijosi.
4. Gushyira Ikirenge Cyiza
Imyitozo yumupira wamaguru: Ibirenge bigomba guhagarikwa haba kubangikanye cyangwa hamwe no kwitabira gake,ukurikije ingendo yihariye ikorwa.
Ibirenge mu mishumi: Komeza amano yawe yitonze cyangwa ahindagurika udafite umuhoro (imbere cyangwa hanze).
Akazi gahagaze: Ibiro bigabanywa kuringaniza ibirenge-agatsinsino, amano manini, n'amano mato.
5. Gusezerana Byibanze ("Guhuza Inda")
Icyo bivuze: Koresha intandaro yawe ushushanya umusego wawe werekeza urutirigongo mugihe uzamura buhoro buhoro hasi.
Buri gihe ujye ukora intangiriro yawe! Waba uryamye, wicaye, cyangwa uhagaze, gusezerana kwingenzi birinda urutirigongo kandi byongera urugendo rwawe.
6. Guhagarika ibitugu hamwe nu mwanya wa Headrest
Guhagarika ibitugubigomba guhagarikwa hejuru hejuru yigitugu cyawe kugezafasha gutuza umubirimugihe cyo gukandagira ukuguru cyangwa ukuboko.
Headrest: Yamanuwe kumyitozo irimo uruti rwumugongo (nko kuraro) no kuzamurwa kugirango ushyigikire umutwe mumyanya yumugongo.
Umwanzuro
Kumenya ivugurura bitangirana no gusobanukirwa ibiyigize, kubishyiraho umutekano, no kugendana kugenzura nubushake.Hamwe nimyitozo ihamye hamwe nubuhanga bukwiye, uzahita wumva ufite imbaraga, ushimangiye, kandi wizeye cyane murugendo rwawe rwa Pilates. Wibuke, umuhanga wese yigeze kuba intangiriro. Komeza amatsiko, wimuke mubitekerezo, kandi wishimire inzira!
Kubibazo byose, nyamuneka ohereza imeri kurijessica@nqfit.cncyangwa sura urubuga rwacu kurihttps://www.resistanceband-china.com/kwiga byinshi no guhitamo ibicuruzwa bihuye nibyo ukeneye.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Igihe cyo kohereza: Jun-23-2025