Mwisi yimyitwarire, inzira ebyiri zizwi akenshi ziza mubiganiro:Pilates n'imyitozo ngororamubiri gakondo. Byombi biratangainyungu zidasanzweku mbaraga, guhinduka, n'ubuzima muri rusange, ariko ikibazo gisigaye -ni Pilates mwiza kuruta siporo?
Muri iki kiganiro tuzaganira:
• Ni irihe tandukaniro riri hagati ya Pilates naGym?
• Nigute Pilates yuzuza ubutegetsi bwa siporo?
• Ibyiza bya Pilates kubajya muri siporo
• 3Pilates imyitozo yo gushyigikira imyitozo ya siporo
Ni irihe tandukaniro riri hagati ya Pilates na Gym?
Pilates ni aimyitozo ngufiibyo byibanda ku mbaraga zingenzi, gutuza, guhinduka, no kunoza igihagararo. Binyuze mu myitwarire igenzurwa no guhumeka cyane, nezayibasira imitsi yimbitse, cyane cyane inda, inyuma, na pelvis. Pilates nibyiza kubashaka gukira, kwiyongera guhinduka, cyangwa gukumira imvune. Umuvuduko uratinda, ushimangira neza kandiguhuza ibikorwa.
Imyitozo ngororamubiri itanga ibikoresho byinshi bitandukanye hamwe namahugurwa, harimo imyitozo yimbaraga, imyitozo yumutima, naamahugurwa akomeye cyane (HIIT). Birakwiriye kubashaka kubaka imitsi, kunoza kwihangana, gutwika amavuta, cyangwa kongera imbaraga zimyitozo. Ugereranije na Pilates, imyitozo ngororamubiri yibanda cyane ku mbaraga kandiimyitozo yo guhangana cyane, kwemerera gahunda yimyitozo yoroheje ishingiye ku ntego z'umuntu ku giti cye.
✅ Nigute Pilates Yuzuza Ubutegetsi bwa Gym?
Pilates irashobora kuzuza ubutegetsi bwa siporo muburyo butandukanye, kuzamura imikorere muri rusange, kugabanya ibyago byo gukomeretsa, naguteza imbere imitsi. Dore uko:
1. Kunoza imbaraga zingenzi & Stabilite
Pilates azwiho gushimangira imbaraga zingenzi, zikenewe mubyukuriimyitozo ngororamubiri yose. Umunyembaragaintangiriro itezimbere igihagararo, gutuza, no kugenzura mugihe imyitozo nka squats, deadlifts, hamwe na kanda hejuru. Nakubaka urufatiro rukomeyeimbaraga zingenzi zinyuze muri Pilates, uzamura ubushobozi bwawe bwo gukora imbaraga ziterambere ziterambere hamwe natekinike nziza kandi neza.
2. Guhinduka & Kwihuta
Imyitozo isanzwe ya Pilatesitezimbere nakugendagenda hamwe, irashobora gufasha gukuraho ubukana no gukomera bikunze guturuka kumyitozo iremereye cyangwa imyitozo ikomeye. Gutezimbere guhinduka mubice nkahamstrings, ikibuno, n'ibitugu yemerera urwego runini rwo kugenda,kugabanya ibyago byo gukomeretsano kunoza imikorere yimyitozo ngororamubiri.
3. Guhagarara neza & Guhuza
Pilates ikora kunoza imyifatire yibanda ku guhuza kandiguhuza imitsi. Imitsi ikomeye ya posita irashobora gufasha kurwanya ingaruka zo kwicara umwanya muremure cyangwa ubusumbane bwimyanya yateweimyitozo ngororamubiri. Ibi biganisha ku guhuza neza mugihe cyamahugurwa yimbaraga, kugabanyashyira ku ngingo zaweno gushyigikira ubuzima bwigihe kirekire.
4. Gukumira ibikomere no gukira
Pilates ni imyitozo ngororamubiri nkeyaiteza imbere imikorere yimikorerekuringaniza imitsi, ningirakamaro mukurinda imvune. Niba urimo guterura ibiremereye cyangwa kwishora mumutima ukomeye, Pilates arashobora kugufashagukemura ikibazo cyimitsi, imitsi ifatanye, hamwe nuburyo bwo kugenda nabi, kugabanya ibyago byo guhangayika cyangwa gukomeretsa. Byongeye kandi, Pilates nibyiza cyane kugirango ukire neza, gufasha umubiri wawe gukira no gukira hagati yimyitozo ngororamubiri ikomeye.
5. Guhuza Ubwenge-Umubiri
Pilates itera inkunga yo gutekereza no kwibanda muri buri rugendo, igufashaihuza n'umubiri wawe's. Uku kumenya gukomeye kurashobora kunoza ibitekerezo byawe mugihe cyimyitozo ngororamubiri, biganisha ku gukora neza imyitozo, guhumeka neza, naamahirwe make yo gusenyukamugihe cyo guterura cyangwa gukora ikaride ikomeye.
6. Iterambere ryimitsi
Imyitozo ngororamubiri, cyane cyane imyitozo yuburemere, ikundashira amatsinda manini(nk'igituza, umugongo, n'amaguru), arikoPilates akora ku gushimangiraakenshi birengagijwe imitsi mito ituje. Ibi biremaiterambere ryimitsi iringaniyekandi iremeza ko imitsi yawe nini itarenze urugerointege nke zituza imitsi, ifasha kwirinda ubusumbane bwimitsi.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
✅ Inyungu za Pilates Kubushobozi no Guhugura Ibiro
Kwinjiza Pilates mumbaraga zawe kandiimyitozo yo gutoza ibiroitanga uburyo bwuzuye, bwuzuye muburyo bwiza. Itezimbere imbaraga zingenzi, guhinduka, kuringaniza, no gukumira imvune, byose mugihe birigufatanya-urugwirokandi byoroshye kwitoza.
1. Igikorwa Cyibanze
Pilates azwiho kwibanda kuriGukora—Ibice byawe, oblique, umugongo wo hepfo, n'imitsi yo munda. Intangiriro ikomeye ningirakamaro muburyo bukwiye no gutuza muriimyitozo yo gutoza ibiro.Waba uterura akabari cyangwagukora imyitozo ngororamubiri, Pilates yemeza ko intangiriro yawe yasezeranye, ifasha kurinda urutirigongo kandikunoza tekinike yawe yo guterura muri rusange.
2. Umubiri wose
Mugihe imyitozo yuburemere kenshiitandukanya imitsi yihariye, Pilates ashimangira kugenda-umubiri wose, aho ari byinshiamatsinda y'imitsimukore mubwumvikane. Ubu buryo bwuzuye ntabwo bwonyinebyubaka imbaragaariko nanoneIterambereno gukora imitsi mumubiri wose. Irashobora kugufasha gukora imyitozo yuburemere hamwe nubwinshi bwamazi kandi neza, mugihe kandikwirinda ubusumbane bwimitsi.
3. Guhinduka
Guhinduka bigira uruhare runini murikunoza urwego rwimikoreremugihe imyitozo yimbaraga. Pilates iteza imbere kurambura no guhinduka, ibyoifasha imitsi kurambakandi birusheho kuba byoroshye. Kwiyongera guhinduka birashoboraongera uburebure bwa squat, Emera kubitugu byiza bigenda mugihe cyo gukanda, nagabanya ibyago byo gukomeretsamugutanga uburyo bwinshi bwo kugenda.
4. Itezimbere Impirimbanyi Zimitsi Yawe
Pilates ikomeza abimuka bambere kandiimitsi, zishobora kwirengagizwa muriimyitozo yuburemere gakondo. Ibi birema imiterere yimitsi iringaniye, igateza imbere kugenzura no gutuzamugihe cyo guterura ibiremereye. Umubiri ukomeye, uringaniye utuma uhagarara neza hamwe nibikorwa byinshi, nkuko uzaba udakundaingendo zindishyino kunanirwa.
5. Ihuza ingingo
Pilates ni ingaruka nke,kuyitondaku ngingo zawe mugihe ugitanga imyitozo ifatika. Bitandukanye nimyitozo ngororamubiri ikomeye cyane ishoborabitera kwambara amariraigihe, Pilates ashimangira kugenzurwa, kugendagenda neza,kugabanya imihangayikoku ngingo. Ibi birashobora kugirira akamaro cyane abaterura ibiremereye cyangwa umuntu wese ukora ibikorwa byisubiramo abikeneyekugabanya ingaruka zihuriwehomugihe ukomeje kugera kunguka imbaraga.
6. Guhumeka
Guhumeka neza niikintu nyamukuru cya Pilateskandi igira uruhare runini mugutezimbere imyitozo yuburemere.Pilatoirakwigishakoresha guhumeka diaphragmatic, ifasha gukora intangiriro no kunoza umuvuduko wa ogisijeni. Kwibanda ku mwuka wawe mugihe cy'amahugurwa y'ibiro birashobora kongera kwihangana, kunoza ibitekerezo, naEmera kubindi bigenzurwa, kuzamura neza-cyane mugihe cyimyitozo ikaze nka deadlifts cyangwa squats.
7. Icyo ukeneye niwowe wenyine
Kimwe mu bintu byihariye bya Pilates ni uko bishobora gukorwa ahantu hose, nta bikoresho bisabwa usibye umubiri wawe na matel. Ibibituma yuzuzanya nezakuri imyitozo yuburemere, nkuko ushobora gukora Pilates ahantu hose kugirango uzamure guhinduka, imbaraga zingenzi, no gukira ntabakeneye ibikoresho by'inyongeracyangwa imashini.
Imyitozo ya Pilates yo gushyigikira imyitozo ngororamubiri
Hano hari bimweimyitozo y'ingenzi ya Pilatesibyo birashobora gukora nezashyigikira imyitozo yawemugutezimbere guhinduka, imbaraga, gutuza, no gukora imitsi. Iyi myitozo yuzuza imyitozo yuburemere yibanda kumitsi akenshi ititaweho cyangwa idakoreshwa muriimyitozo ngororamubiri gakondo.
1. Ibirenge mumigozi ku ivugurura
Inyungu:Iyi myitozo yibasira ikibuno, glute, hamstrings, hamwe nintangiriro. Iyo uryamye inyuma hanyuma ugasunika imishumi ukoresheje ibirenge, ukora umubiri wawe wo hasi mugihe ushizemo intangiriro kugirango umubiri wawe utuze.
Uburyo Bishyigikira Amahugurwa ya Gym:Kurwanya ivugurura bifasha kubaka imbaraga no kugenzura mumaguru yawe, aringirakamaro mumyitozo ngororamubiri, ibihaha, cyangwa imipira yimikino. Ifasha kandi guteza imbere kwihanganira imitsi hamwe nurwego rwo kugenda mumatako n'amaguru, kunoza imikorere yawe muri lift ishingiye kumaguru. Ikigeretse kuri ibyo, itanga imyitozo ngororamubiri nkeya, ishobora gufasha mugukiza imitsi ibabaza cyangwa ikomeye kuva guterura biremereye.
2. Kurambura ikibero kumeza ya Trapeze
Inyungu:Iyi myitozo yibanda cyane kuri kwad na flexors, ariko kandi ikora intangiriro yo kuringaniza. Urapfukama ku matiku hanyuma ugafata ku masoko ya trapeze, hanyuma ugasubira inyuma kugirango urambure ibibero mugihe ukomeje ingirakamaro.
Uburyo Bishyigikira Amahugurwa ya Gym:Quadriceps na hip flexors nitsinda ryingenzi ryimitsi muri benshiimyitozo ngororamubiri, nko guswera, ibihaha, no gukanda amaguru. Kurambura imitsi muburyo bugenzurwa bifasha kunoza imiterere no kugenda, kugabanya ubukana hamwe nubusumbane bwimitsi bishobora kugira ingaruka kumiterere yawe mugihe cyo kwitoza amaguru aremereye. Byongeye kandi, ibikorwa byingenzi bitezimbere guhuza imyanya, nibyingenzi mukuzamura neza kandi neza muri siporo.
3. Koga kuri Mat
Inyungu:Iyi myitozo ya matel ireba inyuma, glute, ibitugu, hamwe nintangiriro. Kuryama hasi, uhinduranya kuzamura amaboko n'amaguru hasi, wigana icyerekezo cyo koga. Nibyiza kubaka umugongo, kwihagararaho, hamwe nimbaraga zo hejuru.
Uburyo Bishyigikira Amahugurwa ya Gym:Koga bikomeza urunigi rwinyuma (imitsi yinyuma yinyuma), harimo na erector spinae na glute, zikenerwa mukuzimya, kwinyeganyeza, hamwe nizindi ntera. Ifasha kandi kuzamura umuvuduko nimbaraga mumugongo wo hepfo, bikagabanya ibyago byo gukomeretsa mugihe cyo guterura ibiremereye. Kwibanda kumurongo wibanze birashobora kongera ubushobozi bwawe bwo gukomeza igihagararo nuburyo bukwiye, cyane cyane mumyitozo nka squats hamwe na kanda hejuru.
Umwanzuro
Pilates cyangwa siporo, nta mpamvu yo kujya impaka!Reka gutekereza—Gukora gusa. Wibire muri Pilates kugirango ugenzure neza cyangwa ukubite siporo kugirango wubake imbaraga. Kenyera, wimuke nonaha, nafungura ubushobozi bwawe bwo kwinezeza!
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bisanzwe Kubyerekeye Pilato Uvugurura
Pilates ni imyitozo yimbaraga?
Pilates ntabwo isanzwe ishyirwa mubikorwa imyitozo yimbaraga muburyo bumwe nko guterura ibiremereye cyangwa imyitozo yo kurwanya. Ariko, itanga uburyo bwo guhugura ukoresheje uburemere bwumubiri, amasoko, hamwe na bande yo kurwanya. Pilates ikomeza kandi igahindura imitsi, cyane cyane intangiriro, yibanda kumigenzereze no kwihangana.
Ni imitsi ki Pilates ikora?
Pilates ikora imitsi myinshi, ariko ifite akamaro kanini muguhitamo imitsi yibanze - ibibari, umugongo wo hepfo, hasi ya pelvic, na oblique. Usibye intangiriro, Pilates akora kandi glute, flex flexors, ikibero, amaboko, n'ibitugu. Imyitozo myinshi yibanda ku busumbane bwimitsi, ituma imitsi minini nini nini ikora, igatera imbaraga muri rusange, ituze, kandi ihinduka.
Mbere na nyuma ya Pilates - niki kizahinduka?
Mbere yo gutangira Pilates, urashobora kubona imbogamizi muburyo bworoshye, imbaraga zingenzi, hamwe no guhuza imyanya muri rusange. Igihe kirenze, Pilates irashobora kuganisha kumajwi yimitsi, imbaraga zingenzi, no guhinduka, cyane cyane mubice nkumugongo wo hepfo, ikibuno, numugongo. Urashobora kandi kubona igihagararo cyiza, imbaraga ziyongereye, numubiri uringaniye, hamwe no kugabanuka kwimitsi no kugenda neza.
Nigute Pilates ahindura umubiri wawe?
Pilates irashobora guhindura umubiri wawe muburyo butandukanye. Ikomeza intangiriro, itezimbere igihagararo no guhuza umugongo. Ifasha kandi kwagura imitsi nijwi, cyane cyane muri abs, amaguru, na glute, biguha isura nziza, igaragara neza. Kubera ko Pilates yibanda ku kugenda no guhumeka, binatera guhinduka, kuringaniza, no kwihanganira imitsi.
Igihe cyo kohereza: Nzeri-12-2025