Gutangira urugendo rwa Pilates? Mbere yo kwibira mucyiciro cyawe cya mbere cyangwa murugo, ni ngombwa kumenyeraibikoresho by'ibanze. Kuva mubikorwa byavuguruye kugeza kubikoresho byoroshye nka bande yo guhangana na matel, buri giceifite uruhare runinimugushigikira ifishi yawe no kuzamura ibisubizo.
Muri iki gitabo, tuzakunyura mubigomba-kumenyaPilates ibikoresho kubatangiye—Ibyo aribyo, uko bakora, n'impamvu bifite akamaro - kuburyo ushobora kumva ufite ikizere, umutekano, kandi witeguye kugenda ufite intego.
Guhitamo Pilato Yukuri Gutangira
Iyo uri mushya kuri Pilates, guhitamo hagati ya matel hamwe nibikoresho bishingiye kubikorwa bishobora kuba urujijo.Mat Pilatesikoresha uburemere bwumubiri wawe hamwe na materi yo hasi - ikomeye muburyo bwo kubaka no gukomera. Arikoibikoresho bishingiye kuri Pilates, nko gukoresha ivugurura cyangwa Cadillac, itanga inkunga ninshi no guhangana. Nicyo kintu kinini kubatangiye.
Hamwe nibikoresho bikwiye, ntabwo uyoborwa gusa ningendo uhuza neza, ariko nawegabanya ibyago byo gukomeretsa. Amasoko, imishumi, hamwe nibishobora guhinduka bigufasha gukora imitsi iburyo no kunoza imiterere yawe. Igihe kirenze, ibi biganisha ku iterambere ryihuse, guhagarara neza, naimitsi yimbitse. Muri make, ibikoresho bikwiye bigufasha kugenda neza - ntabwo bikomeye.
Ibyingenzi Byatangiye Pilates Ibikoresho
Urashobora kubonagutangira ibikoresho bya Pilatesibyo byose bijyanye nibikoresho bitagoranye, byinshi-bigamije ibikoresho byongera imbaraga, ituze, hamwe nubworoherane. Ibi shingiro bifasha muguhuza, kubaka iterambere, kandi birashobora kwakira byoroshye inzu cyangwa studio ibidukikije.
Mat
A Pilates mat ni muremure kuruta yoga yoga - mubisanzwe cm 1 kugeza kuri 1.5 - kugirango ugabanye urutirigongo hamwe ningingo mugihe cyo gukora hasi. Nibyiza kumyitozo yibanze nka kuzunguruka hamwe nijana. Hitamo kimwe gifite epfo na ruguru hanyuma ugerageze ibikoresho bitandukanye nka furo yuzuye cyangwa reberi yangiza ibidukikije kugirango ubone ibyiza. Matasi nziza igufasha kwitoza Pilates hafi ya hose.
Uruziga
Uwiteka umuzenguruko cyangwa impeta ya Pilates, ni impeta ya cm 35-38 ihindagurika hamwe nudupapuro twa padi. Yongera kurwanya imyitozo kandiyibasira imitsinkibibero byimbere, igituza, namaboko. Byoroheje kandi byorohereza ingendo, nibyiza kunoza imyitozo yawe. Kunyunyuza hagati y'amaboko yawe, amavi, cyangwa amaguru kugirango wongere umubano kandi wongere ibintu bitandukanye kwimuka nkibiraro cyangwa gukanda amaguru.
Amatsinda yo Kurwanya
Amatsinda yo kurwanya zirahendutse, zitangira-nshuti, kandi ziza mubyiciro bitandukanye byo guhangana. Bongeraho ubwitonzi bworoheje kumyitozo nko gukurura amaboko, kurambura ukuguru, nakuzamura ukuguru kuruhande—Gukomeza ubukana nta ngaruka. Byoroheje kandi byoroshye, birahagije murugo cyangwa imyitozo yingendo.
Umupira wa Pilates
A Pilates bal (cyangwa umupira wo mu Busuwisi)byongera uburimbane, igihagararo, naimbaraga zingenzimukurwanya umutekano wawe mugihe cy'imyitozo. Kuboneka muri cm 55-75, hitamo imwe ukurikije uburebure bwawe kugirango ubone inkunga ikwiye. Ihindura ibintu byoroshye mumikorere yumubiri-byuzuye kugirango wongere ibintu bitandukanye kuri matel cyangwa ivugurura.
Urupapuro
A roller nigikoresho gikomeye cyo kugarura uburyo bwo koroshya ububabare, kunoza uruzinduko, nakongera imbaraga. Biboneka mubunini butandukanye n'ubucucike, bifasha kurekura impagarara mumugongo, amaguru, n'amaboko. Koresha mbere cyangwa nyuma ya Pilates kugirango ushyigikire kandi ukomeze umubiri wawe wumve umeze neza.
Umugorozi Yerekanye
Muri byoseIbikoresho bya Pilates, uwivugurura aragaragara muburyo bwashushanyije kandi buhindagurika. Hamwe nogutwara kunyerera, amasoko ashobora guhinduka, hamwe nikintu gikomeye, ikora urubuga rufite imbaraga zumubiri wuzuye, kugenzura, no gutekereza neza.
Icyo aricyo
Uwitekauvugururani aimashini imeze nka Pilateshamwe na platifomu yegeranye yitwaubwikorezi. Iyi gare iranyerera kuri gari ya moshi kandi irahujweamasoko ashobora guhinduka, bitera kurwanya. Guhindura iimpagarara, urashobora gukora buri kimweimyitozobyoroshye cyangwa byinshi bigoye guhuza urwego rwawe. A.IkirengenaimishumiEmera gukora ibyaweamaboko n'amagurumu byerekezo bitandukanye.
Ntabwo aribisanzwemat Pilates. Mugiheakazi ka matyishingikirijeuburemere bw'umubirinauburemere, iumuvugurura PilatesIntangirirokurwanywanaingendoBinyuze muriamasokonaigare. Iyi mikorere itanga inzira nshya kurikora imitsi,kunoza uburinganire, kandi uhuze neza ibyaweguhuza. Kubera kouvugururaishyigikira umubiri wawe, birafasha cyane cyane niba ufitekubabara ingingocyangwakugenda kugarukira. Kurenza imyitozo gusa, biratera inkungakugenda neza—Kwigisha kwibandaumwuka,kugenzura, naneza, aribyo shingiro ryaPilato.
Uburyo Bikora
- ●Hindura amasoko: Amasoko menshi asobanuraKurwanya cyanekumyitozo itoroshye. Amasoko make yoroshya umutwaro, bigatuma ingendo zoroha kandi zigenzurwa-byuzuye kubatangiye cyangwa amasomo yo gukira.
- ●Reba Ikirenge na Imishumi:.IkirengeGushigikira Urwegoimyitozo y'amaguru n'amaguru, mu gihe iimishumiEmera gusunika cyangwa gukurura ukoresheje ibyaweamaboko n'amaguru. Menya neza ko ibintu byose byashyizweho kugirango bihuze umubiri wawe n'intego zawe.
- ●Shyira imbere umutekano: Tangira buhoro. Witondere kubungabungaimiterere myiza, kwishoraintangiriro, no kugumana ibyaweguhumeka nezamuri buri rugendo.
- ●Ishimire inzira: Pilates ni imyitozo, ntabwo ari ubwoko. Fata umwanya wawe, wimuke ufite intego, kandi wishimire urugendo uko wubaka imbaraga, kugenzura, nicyizere.
Inyungu Zitangira
Uwitekauvugururani witonda ku ngingo, bikagira amahitamo meza kuriabatangiye, abakiraibikomere, cyangwa umuntu uwo ari we wese ukoranarubagimpande. Buri myitozo igamijeumubiri wose—Yaba urimo usunikaubwikorezicyangwa gukururaimishumi, urimo kwishoraamaguru, amaboko, umugongo, naintangirirobyose icyarimwe.
Kuberako igare ryimuka, umubiri wawe ugomba guhora ukora kugirango ugumeyogihamye, ifasha gutera imberekuringaniza, guhuza, kandi byimbitseimbaraga zingenzi.Uwitekakuyobora, kugenzurwaikwigishe nezaifishinatekinike, kubaka uburyo bwubwenge bwimikorere ishigikira iterambere ryigihe kirekire-ntabwo muri gusaPilato, ariko muri byoseimyitozo ngororamubiri.
Guhitamo ibikoresho byawe bya mbere
Guhitamopilates yawe yambere ibikoresho nkintangirironi byose bijyanye no gushakisha uburinganire bukwiye hagati yintego zawe zo kwinezeza, umwanya murugo, na bije. Intego nuguhitamo ibikoresho bigufasha gutangira umutekano, gushiraho ingeso zubwenge, no gukomeza iterambere ryiyongera.
Intego zawe
- ● Tangira wibaze icyo ushaka kugeraho hamwe na Pilates.
- ● Niba intego yawe nyamukuru ari ukubaka imbaraga, koresha imirongo irwanya cyangwa uduce duto duto kugirango wongere ikibazo cyimikorere yibanze.
- ● Kugirango utezimbere,yogacyangwarollerirashobora kugufasha kugera kure cyane no koroshya ububabare bwimitsi.
- ● Abitangira benshi batangirana imyitozo ngororamubiri iremereye kuva bibanzekugenzura no kuringaniza.
- ● Kwishyiriraho intego zisobanutse kandi zifatika bigufasha guhitamo ibikoresho byiza no gupima iterambere ryawe.
- ● Buri gice cyibikoresho bya Pilates gikora intego:matasi itanga umusego, bande yongeraho guhangana, hamwe na porogaramu ifasha guhuza cyangwa kongera urwego rwimikorere.
Umwanya wawe
Gupima umwanya hasi uteganya gufata. Matate ya pilates isaba hafi 2m x 1m yumwanya usobanutse, ariko imashini cyangwa imashini zimwe zisaba byinshi. Niba umwanya ari muto,materi ishobora guhindurwa, imirongo yorohejen'imipira mito yegereye ahantu hose kandi ibike byoroshye. Ibi bizagumisha imyitozo ya zone yawe kandi ishobora gutera ingendo no kugwa. Umwanya wamahoro, ucanwa neza muburyo bwo guhagarika ibikorwa bifasha kwibanda kandi bikagaruka.
Bije yawe
| Ibikoresho | Igiciro gisanzwe (USD) | Igipimo cyiza (/ 5) |
| Pilates Mat | $ 20- $ 50 | 4.5 |
| Amatsinda yo Kurwanya | $ 10– $ 30 | 4 |
| Urupapuro | $ 15– $ 35 | 4 |
| Impeta ya Pilates | $ 20- $ 40 | 4 |
Ibintu by'ingenzi
- ●Mat: Urufatiro rwingenzi kuri buri Pilato utangiye. Itanga umusego no guhumurizwa, cyane cyane iyo ukora imyitozo hasi.
- ●Amatsinda yo Kurwanya: Ibikoresho byoroheje, byoroshye byongerera imbaraga imyitozo ya Pilates udafashe umwanya munini cyangwa utwara byinshi.
- ●Kuzunguruka: Ibikoresho bya cilindrical bikoreshwa mugufasha kurambura, kunoza imitsi, no gufasha kugarura imitsi.
- ●Ibicuruzwa bito (imipira, impeta): Ibikoresho byoroheje bigenewe gushyigikira kurambura, kunoza guhuza, no kuzamura imitsi mugihe imyitozo.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Ibikoresho byawe Byambere Pilates Imyitozo
Kumenya Ifishi ikwiye muri Pilates
- 1.Tangira uhagaze muremure, ugumane umubiri wawe kumurongo ugororotse. Ibi bifasha kwirinda gukomeretsa kandi bikagufasha kubona byinshi muri buri rugendo.
- 2.Koresha intangiriro yawemugushushanya umusego wawe imbere no hejuru. Ibi bikomeza icyerekezo cyawe kandiishyigikira umugongo wawe.
- 3.Iyo ukoresheje ibikoresho nkivugurura cyangwa Intebe ya Wunda, genda gahoro kandi ushikamye. Ibi bituma imitsi yawe ihinduka kandi ikagufasha kugenzura buri myitozo.
- 4.Niba utazi neza imiterere yawe, koresha indorerwamo cyangwa wandike kuri videwo. Ibi birashobora kugufasha kubona amakosa hakiri kare.
- 5.Reba uko uhagazemugitangira kandi buri gihe mumyitozo yawe. Guhindura bito-nko guhinduranya ibirenge cyangwakuruhura ibitugu—Bishobora kugira itandukaniro rinini.
Inama z'umutekano za Pilates
Tuzakwigisha igikoresho kimwe icyarimwe, mbere yuko utangira. Byombi bivugurura na Cadillac / Intebe Intebe byose bifite ibice byimuka kandi birashobora kumva bishimishije mbere. Baza igitabo cyangwa usabe ubufasha niba uri mu ishuri.
Koresha materi yuzuye niba uri hasi cyangwaGushyira mu bikorwahejuru. Ibiirinda urutirigongo hamwe ningingo, imyitozo yose rero ni umutekano. Ntugakabye cyane, cyane cyane mugihe cyambere cyawe. Witondere uko umubiri wawe umeze, uruhuke niba ukeneye.
Tegura aho ukorera imyitozo. Shyira imifuka n'inkweto kureirinde kunyerera cyangwa kugwa.
Intangiriro Pilates Yimuka
- ●Ibirenge ku bivugurura: Kuryama, kanda ibirenge mu kirenge, hanyuma usunike imodoka.Witondere icyerekezo kimwen'umuvuduko nkana.
- ●Kanda amaboko hamwe na bande yo kurwanya: Icara muremure, uzenguruke umugozi uzengurutse ibirenge, fata impera, hanyuma ukande amaboko imbere,kugumisha umugongo wawe.
- ●Uruziga rw'amaguru hamwe n'imishumi: Kuryama ku ivugurura, shyira ibirenge mu mikandara, kandikora uruziga rutomu kirere. Komeza ikibuno cyawe.
- ●Intebe yicaye: Icara n'amaguru agororotse, ugere imbere, nakuzenguruka umugongo, hanyuma uzamuke hejuru.
Tangira amasomo magufi, hafi yiminota 15-20 z'uburebure, kugirango umenyere imyitozo nibikoresho. Mugihe witeguye, ongeramo imyitozo mishya cyangwa uhangane nubundi buryo bukomeye. Amavidewo menshi yo kumurongo yerekana imyitozo yabatangiye, hamwe nibikoresho gakondo nibigezweho.
Umwanzuro
Gutangira urugendo rwawe rwa Pilates bitangirana no kumva ibikoresho byawe. Kuva iImashini ivugurura Pilateskuri matel, impeta, hamwe na bande yo kurwanya, buri gikoresho gishyigikira imiterere yawe, kugenzura, no gutera imbere - cyane cyane mugihe utangiye.
Niba witeguye kuringaniza gahunda zawe, tekereza gushora imari muriabatangiye-nshuti Pilates uvugurura. Nimwe muburyo bwiza bwo kubaka imbaraga no guhinduka hamwe no guhuza neza no gushyigikirwa. Waba uri kwitoza murugo cyangwa muri studio, gushiraho neza biragufasha kuguma uhamye kandi ushishikaye.
Niba ufite ikibazo cyangwa ukeneye ubufasha bwo guhitamo ibikoresho byiza, wumve neza utwandikire ukoresheje WhatsApp + 86-13775339109, WeChat 13775339100 igihe icyo aricyo cyose. Turi hano kugirango dushyigikire urugendo rwa Pilates.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bikunze Kubazwa
Nibihe bikoresho byiza bya Pilates kubatangiye?
Imyenda ya pilates nuburyo bwiza bwawe kubatangiye. Itanga ubufasha no guhumuriza ibikorwa byibanze. Imirwi yo kurwanya hamwe nudupira duto ntabwo bihenze kandi byoroshye gukoresha kubatangiye.
Nkeneye kuvugurura kugirango ntangire Pilates?
Oya, ntukeneye kuvugurura kugirango utangire pilates. Imyitozo myinshi isaba gusa matel nibikoresho byoroshye nka bande. Umuvugurura ni mwiza ariko ntakintu na kimwe gikenewe kubatangiye.
Nkeneye umwanya angahe kubikoresho bya Pilates murugo?
Umwanya muto, ufunguye hafi ya 2m x 2m irahagije kubwinshi mubikoresho bya pilato bitangira. Menya neza ko ufite urwego rwo hejuru rwimikorere mu mwanya wawe.
Ibikoresho bya Pilates bihenze?
Ibintu byoroshye nka matel, amabandi n'imipira ntibihendutse. Ibikoresho binini nkuwivugurura birashobora kuba byiza. Guhera kubikoresho byibanze birashoboka kandi byoroshye-gutangira.
Ibikoresho bya Pilates birashobora gufasha kunoza igihagararo?
Nibyo, ibikoresho bya Pilates bishyigikira ibyubaka-byimuka. Ibi birashobora kwaguka kunoza imyifatire, kuringaniza no gutuza cyane cyane iyo bimenyerewe buri gihe.
Ni kangahe abatangiye gukoresha ibikoresho bya Pilates?
Niba uri intangiriro, kurasa amasomo 2-3 mucyumweru. Ibi bishyiraho inshuro nziza igufasha guteza imbere imbaraga, guhinduka hamwe nicyizere hamwe nibikoresho utarigeze wumva bikabije.
Hari inama z'umutekano zo gukoresha ibikoresho bya Pilates?
Wumvire inama, hanyuma utangire buhoro buhoro. Koresha ibikoresho hejuru kurwego, kandi ugenzure kumeneka mbere yo gukoresha. Niba ubishoboye, shaka amabwiriza yatanzwe na pilates wigisha.
Niki nkeneye kumenya mbere yisomo ryambere rya Pilates?
Niki nkeneye kumenya mbere yisomo ryambere rya Pilates?
- ● Uzakora imitsi utari uzi ko ufite.
- ● Menya ubwoko butatu bwingenzi bwa Pilates dutanga muri Laboratwari ya Pilates.
- ● Intego yo Kugera Iminota mike hakiri kare.
- ● Wibande ku Guhumeka no Kuzirikana.
- ● Ntureke ngo Amagambo mashya akurenze.
Pilates irakomeye kuruta yoga?
Pilates rwose ni imyitozo ikomeye cyane itwika karori vuba kandi itanga ibisubizo byumubiri byihuse, kuburyo ushobora gukora impaka koPilates nicyo gikomeye muri byombi. Ariko na none, ibintu byose biza mubyo wifuza kuva mwishuri hamwe nuburyo umwigisha wawe akoresha kugirango akugereyo.
Igihe cyo kohereza: Nyakanga-21-2025