Ivugurura rya Pilates niigikoresho kidasanzweibyo bigufasha gushimangira umubiri wawe, kunoza imiterere, no kubaka igihagararo cyiza. Birakwiriye kuri buri wese, uhereye kubatangiye kugeza kubimenyereza bateye imbere. Hamwe nimyitozo itandukanye, urashobora buhoro buhoroongera imbaraga zawe, kugenzura, no gushyira mu gaciro.
✅ Intangiriro Imyitozo Yinshuti Yivugurura
1. Gukora ibirenge
Uburyo bwo gukoraUmuvugurura wa Pilates:
- Kuryama ku mugongo wawe ibitugu biruhukiye ku bitugu no mu ruti rw'umugongo muri neutre.
- Shira ibirenge byawe kumurongo umwe muri iyi myanya ikurikira:
* Inkweto zibangikanye: inkweto ku kabari, igamije hamstrings na glute.
* Amano abangikanye: imipira y'ibirenge ku kabari, ikomeza kwadamu n'inyana.
* Umwanya muto V.: inkweto hamwe, amano atandukanye, ikora ibibero byimbere na kwad.
- Uhumeka kwitegura, guhumeka kugirango ukande gari ya moshi kure, uhumeke kugaruka ufite igenzura.
Inyungu nyamukuru:Komeza kwadamu, glute, hamstrings, ninyana mugihe utezimbere guhuza umubiri wo hasi ukoresheje Pilates Reformer resistance.
Amakosa Rusange:
- Gufunga amavi cyangwa kugenda byihuse.
- Emerera igitereko guhinduka cyangwa inyuma yo hejuru kuzamura.
Inama:Tekereza "gukanda mu masoko" kugirango ukomeze kugenda neza no kugenzurwa.
2. Ibirenge
Nigute wakora ivugurura rya Pilates:
- Iryamire umugongo kandi witonze ushire ibirenge byombi mumigozi, ufashe impande za gare kugirango uhamye.
- Tangira uhereye kuri 90 ° ikibuno, hanyuma witoze gutandukana:
* Ibikeri: inkweto hamwe, ivi rirakinguye, guhumeka kugirango urambure amaguru, uhumeka kugirango wuname inyuma.
* Uruziga rw'amaguru: amaguru arambuye, azenguruka isaha nisaha nisaha mugihe agumya guhagarara neza.
* Gufungura: kura amaguru, fungura kumpande, hanyuma usubire hagati.
- Kora rep 6-10 za buri gutandukana.
Inyungu nyamukuru:Itezimbere ikibuno, ikomeza hamstrings nibibero byimbere, naItezimbereKuvugurura Pilates.
Amakosa Rusange:
- Gutera umugongo wo hepfo cyangwa kunyeganyeza.
- Kwimuka vuba cyane no gutakaza ubuyobozi.
Inama:Tekereza amaguru yawe "agenda mu mazi" - amazi kandi ahamye.
3. Urutonde rwintoki
Nigute wakora ivugurura rya Pilates:
- Kuryama ku mugongo wawe, ibirenge haba ku kirenge cyangwa mu mwanya wa tabletop, ufashe umugozi umwe muri buri kuboko.
- Tangira ukoresheje amaboko arambuye yerekeza hejuru. Ibitandukanye bisanzwe birimo:
* Intwaro Hasi: guhumeka mugihe ukanze amaboko hepfo yibibuno, uhumeka kugirango ugaruke.
* Triceps Press: inkokora yunamye kuri 90 °, guhumeka kugirango urambure amaboko neza.
* Uruziga rw'amaboko: komeza ibitugu bihamye mugihe ukora uruziga ruto.
- Kora rep 6-8 ya buri myitozo.
Inyungu nyamukuru:Shimangira ibitugu, igituza, na triceps mugihe uzamura ihame ryibanze hamwe na Pilates Reformer strap resistance.
Amakosa Rusange:
- Kuzunguza ibitugu no gutera impagarara.
- Kurambura amaboko no kuzamura urubavu.
Inama:Shushanya "kunyerera ibitugu mumufuka winyuma" kugirango ijosi ryorohewe kandi umubiri wawe uhamye.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Imyitozo ngororamubiri hagati
1. Scooter
Nigute wakora ivugurura rya Pilates:
- Hagarara kumuvugurura wa Pilates ukuguru kumwe kuruhande rwigitugu naho ikindi kirenge hasi kuruhande rwa gare.
- Shira amaboko byoroheje kuruhande rwibirenge.
- Komeza ukuguru guhagaze kugoramye gato, hanyuma ukande kuri gare inyuma wongere ikibuno cyikirenge kuri platifomu.
- Umwuka wo gusunika, guhumeka kugaruka hamwe no kugenzura.
Inyungu nyamukuru:Shimangira glute, hamstrings, na quad mugihe utezimbere ukuguru kwakaguru hamwe nuburinganire kuri Reformer.
Amakosa Rusange:
- Kwishingikiriza cyane kuruhande rwibirenge.
- Kurenza ukuguru kwimuka aho kugenzura urwego.
Inama:Komeza uburemere bushingiye kumaguru ahagaze hanyuma utekereze "kunyerera kuri gare neza" aho kuyirukana.
2. Kurambura amavi
Nigute wakora ivugurura rya Pilates:
- Gupfukama kuri gare ufite amaboko kuruhande, ibitugu byegeranye hejuru yintoki, n'amavi hejuru yigitugu.
- Shushanya inda, uzenguruke inyuma muri flexion.
- Subiza igare inyuma urambura ivi n'ikibuno, hanyuma ubikure imbere mugihe ukomeje imiterere.
- Guhindagurika birimo Flat Inyuma (umugongo utabogamye) na Arched Back (kwaguka).
Inyungu nyamukuru:Yubaka ihame ryibanze, ikibuno, nimbaraga zamaguru mugihe bigoye kwihangana kuri Pilates Reformer.
Amakosa Rusange:
- Kwimura umugongo ahokugumya gushikama.
- Gukoresha imbaraga aho kugenzura imitsi.
Inama:Komeza umurambo "ukonje mumwanya" mugihe amaguru atwara kugenda. Komeza guhumeka neza kugirango wirinde impagarara.
3. Gupfukama Urukurikirane rw'ibiganza (Imbere Imbere)
- Gupfukama kuri gare ya Reformer ireba pulleys, ufashe umugozi umwe muri buri kuboko.
- Komeza umugongo muremure kandi utagira aho ubogamiye hose.
- Kuva amaboko arambuye imbere, imyitozo itandukanye nka:
* Kwagura igituza: gukuramo amaboko neza, hanyuma ugaruke ufite igenzura.
* Biceps Kurls: kunama inkokora, kuzana amaboko ku bitugu.
* Guhobera-Igiti: amaboko afunguye impande zose, hanyuma usubire imbere.
- Kora rep 6-10 za buri gutandukana.
Inyungu nyamukuru:Shimangira ibitugu, amaboko, ninyuma yinyuma, mugihe uzamura guhuza imyanya no kwishora mubikorwa hamwe no kurwanya abavugurura.
Amakosa Rusange:
- Gutera umugongo wo hasi cyangwa wegamiye inyuma.
- Kuzunguza ibitugu hejuru ugana amatwi.
Inama:Tekereza "gukura muremure ukoresheje ikamba ry'umutwe wawe" kugirango ugume hejuru kandi uhamye.
Imyitozo ngororamubiri igezweho
1. Kurwanya Urukurikirane rw'inda
Nigute wakora ivugurura rya Pilates:
- Iryamire umugongo kuriPilates Imodoka, ibirenge mumishumi cyangwa gufata imigozi bitewe nuburyo butandukanye.
- Zana amaguru kuri tabletop cyangwa urambure neza kuri 45 °.
- Kora inda ya kera ikurikirana nka:
* Amajana: kuvoma amaboko cyane mugihe ufashe amaguru kuri 45 °.
* Kurambura ukuguru kumwe: ukuguru kumwe kwunamye mugihe ukundi kurambuye, guhinduranya hamwe no kugenzura.
* Kurambura amaguru abiri: amaguru yombi arambuye hanze mugihe amaboko ageze hejuru, hanyuma azenguruka amaboko asubira kumavi.
- Komeza umutwe, ijosi, n'ibitugu bizamura igihe cyose.
Inyungu nyamukuru:Yubaka imbaraga zikomeye, imbaraga, no guhuza, mugihe bigoye guhangana numugongo kuri Pilates Reformer.
Amakosa Rusange:
- Emerera inyuma yohasi kure yimodoka.
- Gukurura ijosi n'amaboko mugihe cyo gutombora.
Inama:Komeza imbavu zometse ku nda no mu nda zegeranye, ukomeze injyana ihumeka neza.
2. Kurambura
Nigute wakora ivugurura rya Pilates:
- Tangirira kumwanya ukomeye wibibaho kuri Pilates Reformer: amaboko ashyizwe neza kumurongo wamaguru, ibirenge kumutwe cyangwa kumutwe.
- Bika umubiri mumurongo umwe ugororotse kuva kumutwe kugeza ku gatsinsino, inda zishushanyije.
- Uhumeka kugirango ukande gare inyuma, uhumeke kugirango ugaruke imbere utaguye ikibuno.
Inyungu nyamukuru:Imyitozo ngororamubiri yumubiri igoye yibanze, amaboko, ibitugu, na glute mugihe utezimbere uburinganire n'ubwuzuzanye kuri Pilates Reformer.
Amakosa Rusange:
- Kureka ikibuno kigabanuka cyangwa inyuma yinyuma.
- Kwemerera ibitugu gusenyuka werekeza ku kabari.
Inama:Tekereza gufata "ikibaho kizamuye," ukaguma muremure ukoresheje ikamba ry'umutwe kandi ukomeye ukoresheje agatsinsino.
3. Jackrabbit
Nigute wakora ivugurura rya Pilates:
- Gupfukama kuri gare ya Pilates ivugurura, ugashyira amaboko kumurongo wamaguru ukoresheje amaboko agororotse.
- Kuzenguruka urutirigongo muri C-umurongo wimbitse, ushyire igitereko munsi.
- Subiza igare inyuma urambuye amaguru, hanyuma uyikure imbere ukubita inda kandi wongere umurongo.
- Komeza umutwe uhuze amaboko mugihe cyose.
Inyungu nyamukuru:Ikomeza imitsi yimbitse, yongerera uruti rwumugongo, nayubaka umubiri-wo hejuruukoresheje Ivugurura rya Pilates.
Amakosa Rusange:
- Gutwara ingendo kuva mumaguru kuruta inda.
- Gusenyuka ibitugu cyangwa kwizirika ijosi.
Inama:Tekereza kuba "uzunguruka imbere," wemerera abisi gutangira icyerekezo cyose.
Umwanzuro
Waba utangiye cyangwa witeguye guhangana, Pilator Reformer aratangainzira itekanye kandi ifatikakuzamura umubiri wawe. Imyitozo itangira, hagati, kandi imyitozo igezweho iragufashakomera, byoroshye, kandi uzi neza urugendo rwawe burimunsi.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Q Ibibazo Byerekeye Kuvugurura Pilates
Q1: Ivugurura rya Pilates niki kandi kuki nakoresha?
Igisubizo: Ivugurura rya Pilates nigice cyibikoresho bifite igare ryinyerera, amasoko, nimishumi bitanga imbaraga. Ifasha kunoza imbaraga, guhinduka, kuringaniza, no kwihagararaho mugihe utanga imyitozo ngufi-ikwiranye ninzego zose.
Q2: Nabwirwa n'iki ko nkwiye gutangira imyitozo itangira, hagati, cyangwa imyitozo yo kuvugurura?
Igisubizo: Niba uri mushya kuri Pilates cyangwa ukaba utarigeze ukora imyitozo buri gihe, tangira imyitozo itangira kugirango wige uburyo bwiza no kugenzura. Imyitozo yo hagati ni iy'abafite urufatiro rukomeye, kandi imyitozo igezweho irwanya imbaraga, guhinduka, no guhuza ibikorwa.
Q3: Imyitozo ya Pilates irashobora gufasha nimbaraga zingenzi?
Igisubizo: Yego! Urwego rwose rwimyitozo ngororamubiri rufite uruhare runini. Imyitozo itangira yibanda kubikorwa no gutuza, imyitozo yo hagati yubaka imbaraga no kwihangana, kandi imyitozo igezweho igenzura imbaraga nimbaraga.
Q4: Ni kangahe ngomba kwitoza imyitozo ya Pilates?
Igisubizo: Kubisubizo byiza, 2-4 amasomo buri cyumweru birasabwa. Abitangira barashobora gutangirana nigihe gito, mugihe abitoza kandi bateye imbere barashobora gukora igihe kirekire, bigoye.
Q5: Nkeneye umwigisha wo gukora imyitozo ya Pilates ivugurura neza?
Igisubizo: Mugihe abantu bamwe bashobora kwitoza murugo bayobowe, gukorana numwigisha watojwe birasabwa cyane cyane kubatangiye ndetse nabagerageza imyitozo igezweho, kugirango babeho neza kandi birinde gukomeretsa.
Igihe cyo kohereza: Nzeri-15-2025