Guhera kuri Pilates Ivugurura birashobora kumva bitoroshye, ariko hamwe nubuyobozi bwiza hamwe nuburyo bwiza, abitangira barashobora vubagira ikizere urebe ibisubizo. Izi nama 7 zizagufashakubaka imbaraga, kunoza guhinduka, kandi ukoreshe neza buri cyiciro.
Gusobanukirwa n'ivugurura rya Pilates: Inkomoko yayo ninyungu zayo
Imizi Yamateka
Ivugurura rya Pilates ryakozwe naJoseph Pilatesmu ntangiriro z'ikinyejana cya 20 mu rwego rw'uburyo bwe bwokuzamura imbaraga z'umubiri, guhinduka, no gusubiza mu buzima busanzwe. Mubyambere byateguwe kugirango bifasheabasirikare bakomeretse bakiranyuma y'Intambara ya Mbere y'Isi Yose, Ivugurura ryahindutseimashini ikora imyitozo itandukanyeibyo bituma igenzura neza ryimikorere, irwanya, hamwe. Nyuma yigihe, byabaye ikirangirire muri sitidiyo yimyororokere ndetse n’amavuriro asubiza mu buzima busanzwe isi.
Ibyiza by'ivugurura
Ivugurura aratangainyungu zitandukanyekurenga materi gakondo Pilates:
* Kongera imbaraga za Core: Gutwara kwayo kwimuka hamwe no guhinduka bishobora guhuza imitsi yimbitse.
* Kunoza imyifatire no guhuza: Imyitozo ishimangira guhuza uruti rwumugongo no kuringaniza imitsi.
* Kwiyongera guhinduka no kurwego rwo kugenda: Kurambura imbaraga hamwe no guhangana bitezimbere kugenda neza.
* Amahugurwa yo Kurwanya Kurwanya: Guhindura amasoko yemerera imyitozo ijyanye nabatangiye cyangwa abimenyereza bateye imbere.
* Gusubiza mu buzima busanzwe no gukumira ibikomere: Imyitozo ngororamubiri nkeya ifasha kubaka imbaraga no gukumira ibikomere biri imbere mugihe uteza imbere umutekano, ugenzurwa.
Ibigize abagorozi ba Pilates
Gusobanukirwaibice bitandukanye byumuvugurura wa Pilatesni urufunguzo rwo kuyikoresha neza kandi neza. Buri kintu cyose - uhereye kuriigareKuriamasoko ashobora guhinduka- yerekana uruhare rwihariye mugutanga kurwanya, gushyigikirwa, no guhuza byinshi. Kumenyera ibi bice biragufashakora imyitozo nezakandi ubone byinshi mumyitozo yawe.
1. Ikadiri
Imiterere ihamye ifata ibindi bice byose hamwe. Irashobora gukorwaibiti, aluminium, cyangwa ibyuma, gutanga ituze no kuramba.
2. Gutwara imodoka
Umwanya uryamamo, wicaye, cyangwa upfukamye. Igenda neza kuri gari ya moshi, itanga imyitozo igenzurwakugenda no kurwanya.
3. Amasoko
Kumugereka munsi ya gare, ibi bitanga imbaraga zo guhangana.Amabara atandukanye cyangwa impagararabihuye ninzego zitandukanye zingorabahizi, bigatuma Ivugurura rihuza urwego rwose rwimyitwarire.
4. Umupira wamaguru
Akabari ka padi kumpera yimashini yamenyereyegusunika cyangwa gukandamu myitozo. Uburebure bwacyo nu mfuruka birashobora guhindurwa kugirango byemere kugenda bitandukanye.
5. Guhagarika ibitugu
Ibi birinda ubwikorezi kunyerera cyane kanditanga inkungakubitugu mugihe imyitozo yo kubeshya.
6. Imishumi
Bifatanije na pulleys, imishumi yemerera gukurura cyangwa gusunika ingendon'amaboko cyangwa amaguru, Ongeraho Guhindura Kuriimyitozono kwishora mumatsinda atandukanye.
7. Umutwe hamwe nigitugu
Ibi biratangaihumure no guhuza nezamugihe cy'imyitozo, cyane cyane kubatangiye cyangwa abakira imvune.
8. Ibikoresho bidahitamo
Bamwe mubavugurura barimo imigereka nkibibaho byo gusimbuka, agasanduku k'ibisanduku, cyangwa utubari twagutse kuriimyitozo yinyongera itandukanye.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Tips Inama Zibanze zo Kunonosora Ubunararibonye bwawe
Kugwiza inyungu zivugurura rya Pilates bisaba ibirenze kunyura mubyerekezo. Mu kwibandaIfishi ikwiye, guhumeka neza, no gukoresha ubwengeibikoresho, urashoboraongera imbaraga, guhinduka, hamwe no kumenya umubiri muri rusange. Inama zikurikira zizagufasha kubona byinshi muri buri somo, waba uriintangiriro cyangwa abimenyereza ubunararibonye.
1. Guhuza neza ni ngombwa
Gukomeza guhuza neza imyitozo yose ni ngombwa kurigukora nezano kugabanya ibyago byo gukomeretsa. Wibandekugumana urutirigongo, ibitugu biruhutse, na pelvis bihamye. Kudahuza birashobora guhindura akazi kumitsi itateganijwe, kugabanya inyungu kandi bishobora gutera ibibazo mugihe. Tekereza gukoresha indorerwamo cyangwa gusaba umwigisha ibitekerezo kurimenya uko uhagazeni Byukuri.
Guhumeka buri gihe
Guhumeka ntibirenze gufata ogisijeni gusa - niigice cyibanze cya Pilates. Huza buri rugendo numwuka wawe: guhumeka mugihe cyo gukora no guhumeka mugihe cyo kurekura. Iyi njyana ntabwo gusaihamyeariko kandi byongera ibitekerezo, biteza imbere kuruhuka, kandi bigashyigikira imitsi ikwiye, bigatuma imyitozo yawekurushaho gukora neza no gutekereza.
3. Shyira imbere ubuziranenge kuruta ubwinshi
Birageragezaongera usubiremo cyangwa umuvuduko, ariko gukora imyitozo gahoro gahoro kandi nkana byemeza ko buri mitsi iba yuzuye. Wibande kubisobanuro, kugenzura, hamwe nubwiza bwa buri rugendo. Igihe kirenze, ubu buryo bwubaka imbaraga, guhinduka, nakwihangana nezakuruta kwihuta unyuze murwego rwo hejuru.
4. Hindura Kurwanya
Amasoko yivugurura arakwemererahindura imyigaragambyo kuri buri myitozo. Abitangira bagomba gutangirira kumasoko yoroheje kugirango batezimbere neza kandi birinde imvururu, mugihe abakoresha hagati kandi bateye imbere barashobora kongera imbaraga zo guhanganaimbaraga zo guhangana, gushikama, no kwihangana. Hindura buhoro buhoro, wumve umubiri wawe, kandi wirinde kwiyongera gutunguranye gushobora kubangamira tekinike.
5. Koresha Imishumi neza
Imishumi nibikoresho bitandukanyeongeraho kurwanya, inkunga, hamwe nurwego rwo kugenda kumyitozo yawe. Koresha kugirango ukore amatsinda atandukanye y'imitsi, ufashe kuringaniza, cyangwa kongera ubukana. Gukoresha umugozi ukwiye bikurura imitsi yibanze na stabilisateur,gukora imyitozo yuzuye-umubiri. Buri gihe menya neza ko imishumi ifunzwe neza kandi ikomeze kugenda neza, kugenzurwa.
6. Iyigishe ubudasiba
Pilatoni imyitozo ishingiye ku buhanga. Gukomeza kwiga imyitozo mishya, tekinike ikwiye, no guhindura birashobora kongera ibisubizo byawe kandigabanya ibyago byo gukomeretsa. Kwitabira amahugurwa, fata amasomo, urebe inyigisho, kandi ubaze abigisha bemewe kurikwagura ubumenyi bwawe. Kugumya kumenyesha bigufasha guhuza imyitozo nibyifuzo byumubiri wawe no gutera imbere mumutekano.
7. Kubungabunga buri gihe ni Urufunguzo
Ivugurura ryakozwe neza ryemeza imikorere myiza, umutekano kandiyongerera igihe imashini yawe. Kugenzura buri gihe amasoko, imishumi, imigozi, hamwe na gare kugirango yambare cyangwa yangiritse. Gusiga amavuta yimuka nkuko byasabwe nuwabikoze hanyuma usimbuze ibice byambarwa vuba. Imashini yizewe iremezaimyitozo ihamye, ikora neza, kandi idafite imyitozoburi cyiciro.
Umwanzuro
Mugushimangira kumiterere ikwiye, guhumeka neza, no gutera imbere gahoro gahoro, abitangira barashobora umutekanoumutware w'ivugururakandi wishimire inyungu zayo zose. Guhoraho, kwihangana, no kumenya ni urufunguzo rwo guhindura imyitozouburambe.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bisanzwe Kubyerekeye Pilato Uvugurura
1. Nkeneye uburambe bwambere kugirango ntangire kuvugurura Pilates?
Oya, abatangiye barashobora gutangira Pilato yivugurura nta burambe bwambere. Imashini ishobora guhinduka hamwe nuburyo bufasha bituma igera kurwego rwose rwimyitwarire. Ariko, birasabwa gutangirana nabanyeshuri batangiye-ishuri cyangwa amasomo yihariye kugirango wige uburyo nubuhanga bukwiye. Sitidiyo nyinshi zitanga amasomo yo gutangiza agenewe abashya.
2. Ni kangahe nkwiye kwitoza kuvugurura Pilates nkintangiriro?
Guhera kumasomo 1-2 buri cyumweru nibyiza. Iyi frequence ituma umubiri wawe uhinduka kandi ukubaka imbaraga nta gukabya. Mugihe urushijeho kuba mwiza kandi umubiri wawe ugahinduka, urashobora kwiyongera buhoro buhoro kugeza 2-33 buri cyumweru.
3. Nshobora gukora imyitozo ya Pilato ivugurura murugo?
Nibyo, imyitozo murugo birashoboka hamwe nibikoresho bikwiye hamwe nubuyobozi. Imashini zihenze murugo Imashini zivugurura zirahari, nka moderi ya Nexace na Lintry, itanga ibintu byiza bikwiriye gukoreshwa murugo. Ariko, ni ngombwa kugira ubumenyi bwibanze nubuyobozi bukwiye kugirango umutekano urusheho gukora neza.
4. Nahitamo nte kurwanywa bikwiye kubavugurura?
Abitangira bagomba gutangirana no kwihanganira amasoko yoroheje kugirango bibande kumikorere no kugenzura. Mugihe imbaraga nicyizere byubaka, kurwanya birashobora kwiyongera buhoro buhoro. Ni ngombwa gushyira imbere kugenzura no guhuza imbaraga, cyane cyane mubyiciro byambere.
5. Ni iki nakagombye kwibandaho kugirango nunguke byinshi nkintangiriro?
Wibande kumahame atandatu yibanze ya Pilates: guhumeka, kwibanda, kugenzura, neza, hagati, no gutemba. Guhera kumyuka ihumeka nibyingenzi, kuko byongera ibikorwa byingenzi no kugenda neza. Kwinjiza aya mahame mubikorwa byawe biteza imbere imitekerereze yimbitse yumubiri-umubiri kandi bitezimbere imikorere rusange.
Igihe cyo kohereza: Nzeri-01-2025