Inda ihindura umubiri wawe, kandi kuguma ukora bigufasha kumva umeze neza. Hamwe noguhindura neza, Pilates ninzira yizewe kandi ifatika yo gushyigikira imbaraga zawe no kumererwa neza.
Aka gatabo karakwereka uburyombere yo kubyaraIrashobora kunoza igihagararo, kugabanya ibibazo, no gutegura umubiri wawe kubyara - hamwe ninama, imyitozo, ninama zumutekano kuri buri gihembwe.
Inyungu za Pilates mugihe utwite
Mbere yo kubyaraitanga ibirenze kugenda neza - iguha kugenzura, kwigirira icyizere, no guhumurizwa mugihe utwite. Waba uri shyashya kuri Pilates cyangwa usanzwe umenyereye imyitozo, iyi myitozo ngufi irashobora kugufasha kumererwa neza kumubiri no mumarangamutima kuva mugihembwe cya mbere ukoresheje gukira nyuma yo kubyara.
Itezimbere Ihame ryimiterere nu gihagararo
Mugihe umwana wawe akura, ikigo cyawe gikurura imbaraga kirahinduka, bigira ingaruka kumyifatire no kuringaniza.Mbere yo kubyaraikomeza intambwe yawe yimbitse, inyuma, na pelvic hasi kugirango utezimbere. Ibiimyitozo yo gutwita nezafasha gushyigikira urutirigongo no kugabanya ibibazo mugihe utwite.
Kugabanya Inyuma Nububabare bwa Pelvic
Abantu benshi batwite bahura ninyuma cyangwa pelvic.Mbere yo kubyarayibasira imitsi ishyigikira ikibuno cyawe numugongo, ifasha koroshya umuvuduko no kuzamura umuvuduko. Hamwe nimikorere igenzurwa, itekanye, winjiza imitsi iburyo nta gukabya-kubigira byizaimyitozo yo gutwitaihumure n'imbaraga.
Ifasha hamwe no guhumeka no kuruhuka
Guhumeka ni urufunguzo murimbere yo kubyara. Ukoresheje imyitozo ihumeka, igenzurwa, urashobora kugabanya imihangayiko, kongera umwuka wa ogisijeni, no guhuza numubiri wawe uhinduka. Ibiimyitozo yo guhumeka mugihe utwitezifasha cyane cyane gucunga amaganya nimpagarara nkuko itariki yawe yegereje.
Shyigikira umurimo no kugarura
Pilates yongerera imbaraga pelvic hasi kumenya, gukomera, no kugenzura - urufunguzo rwumurimo woroshye. Nyuma yo kubyara, kimwembere yo kubyaratekinike igufasha guhuza nintangiriro yawe no kwihutisha gukira nyuma yo kubyara.
Inama kuri buri gihembwe
Mugihe utwite, umubiri wawe uhinduka cyane - nko kwiyongera kwamaraso, guhinduranya imisemburo, hamwe no guhindura imbaraga rukuruzi. Ibi birashobora kugira ingaruka kumitekerereze hamwe no guhagarara, gukoraPilates mugihe utwitecyane cyane bifasha.Mbere yo kubyaraishyigikira guhuza kwawe, koroshya kutoroherwa, no gushimangira intangiriro yawe. Gusa wibuke: buri cyiciro kiratandukanye, nibyingenzi rero gukurikiza inama zihariye zigihembwe hanyuma umenye izoPilates akora imyitozo kugirango wirinde utwite.
Igihembwe cya mbere
Mugihembwe cya mbere, umubiri wawe utangira kumenyera gutwita. Urashobora kumva unaniwe cyangwa isesemi mugihe imisemburo ihinduka kandi nyababyeyi yawe ikaguka.
Urashobora gukora Pilates mugihe utwite?Yego - wibande gusa ku bwitonzimbere yo kubyaragahunda. Ibi bishyigikira imbaraga zawe, koroshya amaganya, no kurinda umubiri wawe uhinduka.
Pilates no gutwitaIrashobora gukorana neza, cyane cyane mugukomeza glute na hamstrings. Gusa uzirikane -Pilates kubyarakwimuka bigomba kwirinda gukabya kuva ingingo ziba zidohotse mugihe utwite.
Igihembwe cya kabiri
Muriweigihembwe cya kabiri, imbaraga zawe zirashobora kwiyongera, ariko impinduka mumubiri wawe zigira ingaruka kuburinganire no guhagarara. Mugihembere yo kubyara, irinde kuryama umugongo - birashobora kugabanya umuvuduko wamaraso. Koresha ibyapa cyangwa impengamiroPilates uvugururaku nkunga. Wibandekuruhande rwa Pilatesnaimyitozo ya pelvic hasigushimangira umutekano wawe. Simbukira ku mbaho, kumenagura, no kumanura hasi kugirango wirindediastasis recti na pelvic hasi. Shira inda yawe ihindagurika hanyuma uhindure ibikenewe kugirango ugumane umutekano.
Igihembwe cya gatatu
Mu gihembwe cya gatatu, imbaraga zawe zirashobora kugabanuka uko umwana wawe akura.Mbere yo kubyaraIrashobora kugutera inkunga - gusa uhindure intumbero yawe kugendagenda neza, kurekura hasi, no kugenda.
Iki cyiciro kijyanye no kwitegura kuvuka.Pilates no gutwitakora neza kugirango woroshye umugongo, utezimbere igihagararo, kandi ufungure umubiri wimbere.
Pilates kubyaraimyitozo igomba gushimangira ihumure kurenza ubukana. Ntugahangayikishwe no kunguka imbaraga - genda utekereze kandi wizere umubiri wawe.
Imyitozo yo gutwita ya Pilates
Gukoresha aUmupiramugihe cyo gutwita birashobora kunoza cyane imbaraga zawe zingenzi, igihagararo, hamwe no guhumurizwa muri rusange. Ndetse no kwicara gusa kumupira, nkuko Bennett abigaragaza, birashobora kugufasha kugabanya impagarara mumugongo wo hepfo no mu kibuno.
Ikibuno kizunguruka kumupira
Ikibuno kizunguruka mugihe utwiteninzira yoroheje yo koroshya impagarara no gutera imberekugenda. Muriwembere yo kubyarabisanzwe, ihagarare ibirenge byawe byatewe neza kugirango uburinganire. Buhoro buhoro uzenguruka ikibuno cyawe iburyo, hanyuma inyuma, ibumoso, hanyuma usubire hagati. Uhumeka cyane kandi ugende ufite kuyobora.
Ibiimyitozo yo gutwita nezaishyigikira intangiriro yawe nibibuno, cyane cyane mugihe cyaigihembwe cya kabiri n'icya gatatu. Kora inziga enye muri buri cyerekezo kugirango ugumane uburimbane kandi utuje.
Uruhande rwunamye kumupira
Muriwembere yo kubyaraimyitozo, impande zigoramye ziratunguye gufunguraumubiri wo ku ruhandeno kugabanya impagarara. Hagarara ukoresheje ibirenge byawe. Witonze witonze ukuboko kwawe kw'iburyo munsi yaimyitozo y'umupirauko ugeze ukuboko kwawe kwi bumoso hejuru. Uhumeka cyane kandi ufate kurambura akanya.
Ibigutwita nezaGushyigikira umugongo no guhagarara, cyane cyane mugihe cyaigihembwe cya kabiri cyangwa icya gatatu. Subiramo inshuro enye, hanyuma uhindure impande kugirango uringanize umubiri.
Ukuboko kuzunguruka kumupira
Ongeraho uruziga rw'amaboko kuriwembere yo kubyaragahunda kugirango uhagarare neza n'imbaraga zo hejuru z'umubiri. Hagarara muremure ukoresheje ibirenge byatewe, shyira intoki zawe, kandi urambure amaboko. Kora uruziga ruto-hafi 8-hanyuma usubire inyuma.
Uyu mutekanoImyitozo ya Pilatesmugihe cyo gutwita bifasha kugabanya impagarara zintugu kandi bigufasha guhinduka. Byuzuye kubihembwe byose, nuburyo bworoheje bwo gukomeza gukora no kumva uringaniye.
Ijosi rirambuye kandi ririnda amahoro yawe kumupira
Korohereza impagarara hamwe nibikurambura ijosi mugihe utwite. Icara muremure ibirenge byawe. Tera ugutwi kwawe kw'iburyo ku rutugu hanyuma ugere ku kuboko kwawe kw'ibumoso kugirango ukurure neza. Shyira umusaya imbere gato kugirango wongere uburebure. Uhumeka cyane, hanyuma uhindure impande. Ibi byoroshyembere yo kubyara Pilatesni byiza kuruhuka muriigihembwe cya gatatu.
Imyitozo yinyongera ya Pilates igamije ibice byingenzi:
Imyitozo yo guhumeka cyane
Guhumeka ni urufunguzo murimbere yo kubyarakwinjiza hasi ya pelvic et imitsi yimbitse. Uhumeka cyane kugirango woroshye hasi ya pelvic, hanyuma uhumeke nkuko uzamura witonze mugihe ushushanya mumutwe wawe wimbitse. Ibiimyitozo yo gutwita nezaifasha kubaka imbaraga no gutegura umubiri wawe kumurimo no kubyara.
Urugendo rwahinduwe
Ibimbere yo kubyaraimyitozo ikomeza intangiriro yawe na pelvic hasi neza. Shira amaboko yawe ku ntebe kugirango ushyigikire kandi wongere amaguru yawe ku rubaho rwahinduwe. Uhumeka kugirango witegure, hanyuma usohoke mugihe ukurura ivi rimwe werekeza mugituza. Uhumeka mugihe usubije ukuguru. Ubundi amaguru gahoro gahoro, yibanda kugenzura no guhumeka neza.
Impande zibeshya
Impande zibeshyashyira glute yawe yo hanze, ifashe gushyigikira ikibuno gikomeye hamwe numugongo muzima mugihe utwite. Kuryama kuruhande rwawe amavi yunamye. Uhumeka kugirango witegure, hanyuma usohoke nkuko uzamura ivi ryawe hejuru kure, ufungura nkibisimba. Ibiimyitozo ya Pilates mbere yo kubyaraikomeza ikibuno cyawe kandi igahindura umubiri wawe wo hasi neza.
Igihe cyo Kwirinda Pilates Mugihe Utwite
Inda ni igihe cyo gushyigikira umubiri wawe - ntabwo ari ugusunika imipaka.Mbere yo kubyarani ukumva umubiri wawe, kugenda ufite intego, no kubaha uko ubyumva buri munsi.
Hagarika imyitozo kandi uhite ubaza abashinzwe ubuzima niba uhuye nikimwe mubimenyetso bikurikira:
Amaraso ava mu gitsina
Kuzunguruka cyangwa gucika intege
Kubabara umutwe cyane
Kubura umwuka (mbere yo gukora)
Pain Kubabara mu nda cyangwa mu nda
Kwikuramo bisanzwe, kubabaza
Pain Kubabara mu gatuza
Kumena amazi ya amniotic
Kubyimba inyana cyangwa kubabara (birashobora kwerekana ko amaraso atemba)
Umutekano wawe nubuzima bwiza bwumwana wawe burigihe biza imbere.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Umwanzuro
Umva umubiri wawe, Gira umutekano, kandi ukomere！
Pilates mugihe utwite ntabwo ari ugusunika imipaka - ni ukugenda witonze, gushimangira umubiri wawe kumurimo, no gushyigikira gukira kwawe nyuma yo kuvuka. Izere imitekerereze yawe, uruhuke igihe ubikeneye, kandi wibande kumyitozo ituma wumva umerewe neza.
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
Ni ryari nabwira umwigisha wanjye wa Pilates ko ntwite?
Menyesha umwigisha wawe mbere yuko utangira. Barashobora guhindura gahunda zawe kugirango bahuze buri cyiciro cyo gutwita kandi bakemeza ko imyitozo itekanye kuri wewe no ku mwana wawe.
Ni iyihe myitozo ngomba kwirinda iyo ntwite?
Irinde siporo cyangwa ibikorwa bigira ingaruka zikomeye, nk'ubukino bwo kurwana, kugendera ku mafarasi, gusiganwa ku maguru, cyangwa imikino ngororamubiri. Simbuka kandi imyitozo ngororamubiri ishyira igitutu ku nda, nkibisebe mubyiciro byanyuma.
Yoga cyangwa Pilates nibyiza gutwita?
Byombi ni byiza! Pilates yibanda cyane kumurongo wibanze no guhuza, mugihe yoga yongerera guhinduka no kuruhuka. Gerageza byombi urebe icyakorera umubiri wawe neza.
Urashobora gutontoma mugihe utwite?
Nibyo, urashobora kugumana ijwi ukoresheje ingendo ziremereye nka pelvic tilts, Kegels, na gahunda ya Pilates yoroheje. Gukomeza gukora birashobora no kuzamura imbaraga zawe no guhumurizwa mugihe utwite.
Nshobora gukora imyitozo ya AB whi
Imyitozo myinshi ab ifite umutekano iyo ihinduwe. Irinde guhonyora cyangwa kugoreka ingendo mugihembwe cya nyuma hanyuma wibande kubikorwa byingenzi binyuze mu guhumeka no gukora hasi.
Nshobora gukora HIIT mugihe ntwite?
Ubushakashatsi bumwe bwerekana ko abantu bameze neza bashobora gukomeza HIIT hamwe nubuyobozi bwumwuga. Ibyo byavuzwe, ni ngombwa guhindura ubukana kandi buri gihe utegera umubiri wawe.
Igihe cyo kohereza: Jul-30-2025