Niba uri mushya kuriUmuvugurura Pilates, imashini irashobora gusa nkaho iteye ubwoba ubanza, ariko ntugahangayike - yagenewe kugufasha kubakaimbaraga zingenzi, kunozaguhinduka, no kuzamura uburinganire muburyo buke, bugenzurwa. Niba ushakaongera uhagaze, kugabanya ububabare bufatanye, cyangwa kugerageza ikintu gishya,Umuvugurura Pilatesitanga aimyitozo yuzuye-umubiriijyanye nibyo ukeneye kugiti cyawe hamwe nurwego rwimyitwarire.
Muri iki gitabo, uzamenya icyo ugomba gutegerezaicyiciro cya mbere cyivugurura Pilates, uhereye kubikoresho uzakoresha kugeza imyitozo uzakora. Mugihe cyo kurangiza amasomo, uzumva urushijeho kwigirira icyizere, gukomera, kandi witeguye gukora Pilates igice gisanzwe cyimikorere yawe.
Imashini ivugurura Pilates ni iki?
Uvugurura azwiho kugufashaguteza imbere imbaraga zingenzi, kuzamura uburinganire, n'imfashanyo mu gusubiza mu buzima busanzwe imvune. Birashobora kumva ubanza gutera ubwoba - cyane cyane igare ryanyerera - ariko uzabona ko imyitozo izana ihumure nubwiza.Umuvugurura Pilatesni kubantu bose kuva abashya kugeza kubakinnyi.
Amateka magufi n'inkomoko
Uburyo bwa Pilates bwahimbwe na Joseph Pilates mu ntangiriro z'ikinyejana cya 20. Yumvaga ko ubuzima nyabwo bukomoka ku guhuza umubiri nubwenge. Amateka ye muri siporo, imikino yo kurwana no kwirwanaho yamenyesheje filozofiya ye ku bijyanye no kugenda no kwitwara neza.
Pilates yifuzaga uburyo bwo gusubiramo uburyo bwo gusana abantu ibikomere kandikuzamura ubuzima. Yashizeho ivugurura kugirango abantu bakomere batiriwe bahuza ingingo. Ibikorwa bye cyaneyagize ingaruka kuburyo bwiza bugezwehona gahunda yo gusubiza mu buzima bifasha abantu kugenda neza no kwirinda ibikomere.
Itandukaniro na mat Pilates
Ivugurura ryumwimerere ryerekanaga ikadiri ikomeye, igare ryinyerera, ikirenge gishobora guhinduka hamwe nisoko yo guhangana. Ibi byari bitandukanye na mat Pilates, ikoresha umubiri wawe na matel.
Ivugurura ryashoboje ubwoko butandukanye kandi ryoroshe gutandukanya imitsi imwe n'imwe. Amasoko kumuvugurura arashobora guhinduranya kubirwanya byinshi cyangwa bike - umuhondo, ubururu, numutuku ni ubwinshi busanzwe.
Turabikesha uku guhinduka, urashobora gutangirana no kurwanya no gutera imbere uko ugenda ugira imbaraga. Mugihe igare ryinyerera rishobora kuba ridasanzwe muburyo bwambere, cyane cyane niba umenyereye ibikoresho bihagaze, biragufashagushimangira kuringaniza no kugenzura. Igishushanyo mbonera cyacyo gituma uwivugurura ari igikoresho cyiza cyo gukora imyitozo yuzuye.
Inyungu za Pilates
Umuvugurura Pilatesntabwo ari ukugenda gusa - ni uguhindura uko umubiri wawe wumva, imikorere, nigenda. Dore uko ifasha umubiri wawe kurwego rwinshi:
Imbaraga Zimbitse
Ku mutima wa buri rugendo rwa Pilates nurufatiro rwawe - ntabwo ari abs gusa, ahubwo imitsi yawe ihamye cyane harimo hasi ya pelvic, oblique, ninyuma yinyuma. Imyitozo yo kuvugurura ikora iyo mitsi binyuze mukurwanya kugenzurwa kandi neza. Igisubizo? Ikigo gikomeye, gihamye koishyigikira igihagararo cyawe,irinda urutirigongo, naitezimberemubuzima bwa buri munsi.
Byahinduwe neza
Umuvugurura Pilateskurambura no gukomera icyarimwe. Imashini itembera yimashini hamwe nisoko ishobora guhinduka itanga amazi, ingendo zuzuye ibyokurambura imitsinta mananiza. Igihe kirenze, ibiiteza imbere guhindukamu kibuno, hamstrings, ibitugu, numugongo - bigufasha kugenda byoroshye no kugabanya ibyago byo gukomeretsa.
Guhuza Amaposita
Benshi muritwe twicara cyangwa twunamye amasaha buri munsi, bishobora kuganishaubusumbane bwimitsinaimyifatire mibi. Pilates yibanda kumyumvire yumubiri no guhuza umugongo, kumenyereza imitsi yaweshyigikira imyanya igororotse, itabogamye. Hamwe nimyitozo ihamye, uzabona impagarara nke mumajosi no mubitugu, kandi wizeye cyane, uhagaze neza.
Kurinda ubuzima buhuriweho
Bitandukanye nimyitozo ngororamubiri ikomeye,Umuvugurura Pilatesni witonda ku ngingo. Sisitemu yo kurwanya imashini igabanya umuvuduko wawe, igabanya imihangayiko kumavi, ikibuno, nigitugu mugihe bikomeje kunanira imitsi. Ibi bituma biba byiza gukumira imvune, gukira, no gukomeza kugenda uko ugenda usaza.
Abakandida beza ba Pilato bavugurura
- ●Intangiriro yo kuvugurura Pilates： Niba utangiye gukora cyangwa kugerageza Pilates kunshuro yambere, Ivugurura rirakwiye rwose. Umuvuduko uroroshye, imashini itanga inkunga, kandi biroroshye kwiga kumuvuduko wawe.
- ●Abantu bafite ububabare： Niba uhuye nikibazo cyo guhungabana cyangwa gukira mubibazo byumubiri, aImyitozo ya Pilates imyitozoitanga ingendo nkeya igabanya imihangayiko kandi itezimbere inkunga.
- ●Abakozi bo mu biro： Niba wicaye amasaha menshi,Umuvugurura Pilatesirashoborafasha gukosora imyifatire mibi, kora intangiriro yawe, kandi ugabanye impagarara mu ijosi, ibitugu, no inyuma.
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●Abakinnyi： Waba uri kwiruka, guterura, cyangwa siporo yamakipe,Umuvugurura Pilates azamura intangiriro yibanze, Itezimbere, kandiifasha kwirinda ibikomere-Kugira igikoresho gikomeye cyo guhugura.
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●Abagore batwite n'ababyaye： Hamwe n'ubuyobozi bukwiye,Umuvugurura PilatesIrashobora gufasha neza abagore mugihe na nyuma yo gutwita. Nibyiza kurikubaka imbaraga zingenzino kugarura umubiri.
●AbakuruAdults Abakuze bakuze barashobora gukoresha Ivugurura kurikunoza uburinganire, kugenda, n'imikorere ya buri munsi. Kurwanya guhinduka birashobora gutuma umutekano kandi ukora neza mumyaka iyo ari yo yose.
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Incamake y'ibikoresho
Ivugurura
Iyi niyo mashini nyamukuru muriUmuvugurura Pilatesimyitozo. Harimo:
- ●Imodoka: Igorofa iringaniye, yuzuye padi urabeshya, wicaye, cyangwa upfukamye. Iranyerera inyuma.
- ●Amasoko ashobora guhinduka: Uku kurwanya kurwanya. Umwigisha wawe azabahindura ukurikije imyitozo nurwego rwawe.
- ●Ikirenge: Byakoreshejwe mugukora ibirenge no kuringaniza. Uzakunze kubisunika mugihe imyitozo yamaguru.
- ●Imishumi: Uzakoresha ibi kubikorwa byamaboko namaguru - gukurura cyangwa gusunika kurwanywa.
- ●Ibitugu bitugu hamwe na Headrest: Ibi birakomezaguhuza kandi nezamugihe cyo kugenda.
Ibindi Bisanzwe bya Pilates
- ●Impeta ya Pilates (Uruziga rwa Magic): Nibyiza byo kongeramo kurwanya no gukora ibibero byimbere cyangwa amaboko.
- ●Amatsinda yo Kurwanya: Byakoreshejwe Kurikurambura nezacyangwawongeyeho impagarara.
- ●Urupapuro runini cyangwa umupira muto: Ifasha kuringaniza, guhuza, hamwe nakazi kingenzi.
Inama Yambere-Pilates Inama
Iya mbereivugurura icyiciro cya PilatesBirashobora kugaragara biteye ubwoba, ariko gusobanukirwa ibyingenzi bigufasha guhunika byinshi muburambe bwawe bwambere. Ivugurura ryagenewe kuguha inkunga, ibitekerezo n'ibibazo nkuko ukora. Benshi mubashya ntiborohewe muburyo bwambere, ariko uhuza nibintu byimuka vuba.
Icyo Kwambara
Kubwaweicyiciro cya mbere cyivugurura Pilates, ihumure n'umutekano cyane. Dore ibyo ugomba kuzirikana:
- ●Hitamo imyenda ikwiranye, irambuye. Ibi bigufasha kugenda mwisanzure kandi bifasha umwigisha wawe kubona guhuza neza.
- ●Irinde imyenda yimifuka- ipantaro cyangwa ishati irekuye irashobora gufatwa mumashini.
- ●Gufata amasogisibasabwe gutekana nisuku, nubwo atari itegeko. Sitidiyo nyinshi zemerera ibirenge byambaye ubusa, ariko reba mbere yishuri.
- ●Kuraho imitakonibikoresho bishobora gukurura cyangwa kurangaza.
- ●Zana icupa ryamaziKugumana Amazi.
Imyitwarire ya Sitidiyo
Kubwaweicyiciro cya mbere cyivugurura Pilates, shika iminota 10-15 hakiri kare kugirango uture kandi ucecekeshe terefone yawe kugirango wirinde ibirangaza. Koresha ibikoresho witonze, kandi ntutindiganye kubaza niba utazi neza gukoresha ikintu. Nyuma yamasomo, menya neza koza umwanya wawe, harimo no guhanagura Reformer yawe. Wubahe umwanya wihariye wabandi, umva umwigisha wawe, kandi ubaze ibibazo nibikenewe. Hanyuma, irinde kwambara impumuro nziza kugirango studio ibe nziza kubantu bose. Gukurikiza aya mabwiriza yoroshye bitanga uburambe kandi bwiyubashye kuri wewe hamwe nabanyeshuri bagenzi bawe.
Uruhare rw'Umwigisha wa Pilates
Muri aIcyiciro cya Reformateur, umwigisha afite uruhare runini mukuyobora muri buri rugendo. Bemeza ko ukoresha ifishi ikwiye kuriirinde gukomeretsakandi ubone byinshi muri buri myitozo. Umwigisha wawe azahindura imashini yawe (nka resistance resistance) kuriihuze urwego rwawe n'intego zawe, tanga impinduka niba bikenewe, kandi utange ibimenyetso byamagambo bigufasha kunoza tekinike yawe. Barahari kandi kugirango bagushishikarize kandikomeza kwibandamu ishuri ryose. Niba hari igihe utazi neza imyitozo cyangwa ukumva utamerewe neza, umwigisha wawe arahari kugirango atange impinduka ninama, yizere uburambe kandi bwiza kuri buri wese.
Kumenya umubiri
MuriUmuvugurura Pilates, kumenya umubiri ni ngombwa. Nukuzirikana uburyo umubiri wawe ugenda nuburyo buri myitozo igira ingaruka kumitsi, ingingo, no guhuza. Pilates iragutera inkunga yo kwibanda ku gihagararo gikwiye,kugenzura umwuka, nagukora imitsi. Mugihe unyuze muri buri myitozo, uzarushaho kumenya ahantu hakenewe imbaraga cyangwa kurambura, bifasha kwirinda imvune no kunoza imikorere yawe muri rusange. Uku kumenyekanisha gukomeye kandi kunoza uburinganire, guhuza, no guhinduka, bigatuma buri rugendo rugenda neza kandi nkana.
Imyitozo itanu yumubiri Pilates ikora imyitozo kubatangiye
Umuvugurura Pilatesiguha tekinike yo gukoresha umubiri wawe hamwe nibikoresho bigizwe n'amasoko, urubuga rwo kunyerera, n'umukandara. Iboneza bigufasha guhindura imyigaragambyo, bigatuma biba byiza kubatangiye ndetse nababimenyereza bateye imbere. Ufite inkunga yingingo zawe kandi urashoborashyira mumatsinda menshiicyarimwe.
Magana
- ●Wibande: Gukora cyane, kugenzura umwuka
- ●Nigute: Kuryama ku mugongo wawe, ivi ryunamye kuri tabletop. Zamura umutwe wawe n'ibitugu gato kuri matel. Shyira amaboko hejuru no hepfo hamwe ningendo ntoya mugihe uhumeka kubara 5 no guhumeka kubintu 5, subiramo inshuro 10 (pompe 100 zose).
- ●Inama: Komeza ijosi ryoroheje kandi ushireho intoki witonze.
Uruziga rw'amaguru
- ●Wibande: Ikibuno cyimitsi, ihame ryibanze
- ●Nigute: Kuryama ku mugongo wawe, ukuguru kumwe kurambuye ugana ku gisenge. Komeza ukundi kuguru kugoramye cyangwa kuringaniye. Buhoro buhoro uzenguruke ukuguru kuzamuye ku isaha inshuro 5, hanyuma uhindure amasaha 5. Hindura amaguru.
- ●Inama: Komeza igitereko cyawe gihamye kandi wirinde kunyeganyega kuruhande.
Pelvic Curl
- ●Wibande: Glute, hamstrings, umugongo
- ●Nigute: Iryamire umugongo, ivi ryunamye, ibirenge bigororotse hip-ubugari. Buhoro buhoro uzamura pelvis yawe kuri matel mumwanya wikiraro, vertebra na vertebra. Fata akanya, hanyuma umanuke inyuma gahoro gahoro.
- ●Inama: Kanda neza ukoresheje ibirenge kandi wirinde gukabya umugongo wo hepfo.
Kurambura umugongo imbere
- ●Wibande: Uruti rwumugongo, hamstrings
- ●Nigute: Wicare muremure n'amaguru arambuye ikibero-ubugari butandukanye, ibirenge biranyeganyega. Uhumeka kugirango urambure urutirigongo, uhumeke kugirango ugere imbere uhereye mu kibuno, ugumane umugongo ugororotse. Fata amasegonda make hanyuma uzenguruke buhoro.
- ●Inama: Bayobora nigituza cyawe aho kuzunguruka ibitugu.
Urukuta Rumanuka
- ●Wibande: Uruti rw'umugongo, gusezerana kwibanze
- ●Nigute: Hagarara inyuma yawe kurukuta, ibirenge bya hip-ubugari butandukanye, wunamye gato mumavi. Buhoro buhoro umanure umugongo hasi, vertebra imwe icyarimwe, igera kumano. Noneho subiza hejuru, ushyire urutirigongo.
- ●Inama: Komeza ibitugu byawe byorohewe kandi byibanze.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Umwanzuro
Umuvugurura Pilates atanga inzira nshya, ifatika yo kubaka imbaraga, kuzamura igihagararo, no gushyigikira ubuzima buhuriweho. Hamwe nimigendere yoroheje, iyobowe ningaruka zo kurwanya ingaruka, nibyiza kurwego rwose rwimyitwarire - nubwo utangiye.
Urwego rwumwugaImashini ya Pilato ivugururabyashizweho kugirango bigufashe kubona byinshi muri buri somo. Kuva kumurongo uramba kugeza kumasoko ashobora guhinduka hamwe nigishushanyo mbonera cya ergonomic, buri kintu cyose gishyigikira ihumure, kugenzura, nibisubizo.
Kureba kugura imashini ivugurura Pilates? Sura urupapuro rwibicuruzwa cyangwa wumve neza kutwandikira ukoresheje WhatsApp + 86-13775339109, WeChat 13775339100.Turi hano kugufasha!
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Ibibazo Bikunze Kubazwa
Abavugurura Pilates ni iki, kandi bitandukaniye he na mat Pilates?
Itanga kurwanya no gushyigikira ibikorwa byawe, bigufasha kubaka imbaraga, kuringaniza, no guhinduka neza kuruta mat Pilates.
Nkeneye uburambe mbere yo kugerageza icyiciro cyanjye cya mbere cyivugurura Pilates?
Oya, ntukeneye uburambe. Ubwinshi bwa sitidiyo butanga amasomo yo gutangira. Abigisha bazakunyuzamo, batange uburyo bworoshye bwo kwinjira.
Umuvugurura Pilates afite umutekano kubantu bafite ibikomere cyangwa ubuzima bwabo?
Nibyo, ariko kimwe nibikorwa byose, burigihe menyesha umwigisha wawe ibikomere cyangwa ibihe byose. Mugihe abavugurura pilates bashobora guhindurwa kubikenewe byinshi,kugira ubuyobozi bw'umwugani amahirwe yawe meza yo kuguma ufite umutekano.
Abavugurura Pilates bazafasha kugabanya ibiro?
Umuvugurura PilatesIrashobora gufasha kugabanya ibiro mugutezimbere imitsi itananutse hamwe na karori. Uhujwe nimirire yintungamubiri nubuzima, urashobora kubona iterambere gahoro hamwe na physique yawe.
Nshobora gukora ivugurura Pilates niba ntari flexible cyangwa siporo?
Byose.Abavugurura pilates kurwego rwose rwimyitwarire. Ntugomba guhinduka cyangwa siporo. Uzabona imbaraga kandi zihindagurika nkigisubizo.
Igihe kingana iki mbere yuko ubona ibisubizo bivuye kuri Reformateur Pilates?
Umuvugurura Pilatesni inzira nziza yo kunoza imbaraga zose z'umubiri, gutuza, guhinduka, kuringaniza no guhuza - byose mubyiciro bimwe! Ivugurura Pilates, kimwe nindi myitozo iyo ari yo yose, igomba gukorwa inshuro nyinshi mu cyumweru, hejuruamezi menshikugirango ubone iterambere rigaragara mumubiri wawe.
Kuki kuvugurura Pilates bigoye?
Imashini ivugurura yemerera urwego runini rwo kugenda ugereranije na mat Pilates. Ibi bituma bishoboka gukora uburebure bwimbitse hamwe ningendo zigoye, byongera ingorane rusange yimyitozo.
Kuki ntagabanya ibiro hamwe na Pilato uvugurura?
Ntushobora guta ibiro hamwe na Pilatesniba utari muri deforori ya calorie mugihe. Kugira ngo ugabanye ibiro, ugomba kurya karori nkeya kuruta umubiri wawe ukeneye.
Ese Pilates ahindura imiterere yumubiri wawe?
Pilates irashobora guhindura umubiri wawe-Gukora imitsi miremire, itananutse, kunoza igihagararo, no kongera imbaraga zingenzi.
Pilates ashobora kuba imyitozo yanjye yonyine?
Kuberako Pilates ari imyitozo ngororamubiri mike, irashobora gukorwa kenshi kurenza ubundi buryo bwimyitozo ngororangingo kuko bidasaba gukira cyane hagati yamasomo.Niba Pilates aribwo buryo bwonyine bwo gukora imyitozo, turasaba amasomo 2-3 buri cyumweru, nibyiza hamwe no kuvanga ibikoresho Pilates hamwe na matati ashingiye kuri Pilates.
Igihe cyoherejwe: Nyakanga-19-2025