Ivugurura rya Pilates ritanga ibirenze imyitozo-nisisitemu yo guhugura umubiri woseikomeza, ikagura, kandi igarura uburinganire. Hamwe nigishushanyo cyacyo kidasanzwe no kurwanya imihindagurikire y'ikirere, ishyigikira ingendo zizamura byombiubuzima bw'umubirinaimibereho myiza muri rusange.
Re Ivugurura rya Pilates: Incamake
Inkomoko nihindagurika
Ivugurura rya Pilates ryahimbwe mu ntangiriro z'ikinyejana cya 20 naJoseph Pilates, uwashinze uburyo bwa Pilates. Mu ntangiriro yagenewe gufasha gusubiza mu buzima busanzwe abasirikare bakomeretse mu Ntambara ya Mbere y'Isi Yose, igitekerezo cyaje guhindukaimashini ikora imyitozo itandukanyewashyigikiraga kugenzurwa, guhuza, hamwe namahugurwa yo kurwanya. Mu myaka ibarirwa muri za mirongo, Ivugurura ryanonosowe ibikoresho bigezweho hamwe n’ibishushanyo mbonera bya ergonomique, bituma biba ikintu cyiza muri sitidiyo yimyororokere ndetse n’amavuriro asubiza mu buzima busanzwe ku isi. Ubwihindurize bwayo bugaragazakumenyekana kwa Pilatesnk'imyitozo yongerera imbaraga, guhinduka, guhagarara, no kumenya umubiri muri rusange.
Ibisobanuro byimashini ivugurura
Nibyingenzi, Ivugurura niikadiri imeze nk'igitandahamwe na gare yo kunyerera igenda isubira inyuma kuri gari ya moshi. Imodoka ihujwe n'amasoko ashobora guhindukatanga urwego rutandukanye rwo guhangana, kwemerera imyitozo ijyanye nabatangiye cyangwa abimenyereza bateye imbere. Ibindi bice birimo ibirenge, guhagarika ibitugu, hamwe nimishumi hamwe nintoki, zikora amahitamo atabarika yo gusunika, gukurura, no gutuza umubiri. Iyi mikorere idasanzwe ituma Ivugurura ihuza na aintera nini yimuka, gukurura imitsi kuva kumutwe kugeza ku birenge mugihe bigabanya ingaruka ku ngingo.
Gutandukanya Abagorozi na Pilato gakondo
Itandukaniro ryingenzi
Abapilote gakondoni Bimenyerewe Kuri Matukoresheje uburemere bw'umubirinibikoresho bike, byibanda ku mbaraga zingenzi, guhuza, no guhumeka neza. Mugihe cyiza, mat-ishingiye kuri Pilates hari aho igarukira muriintera n'imbaraga z'imyitozoitanga.
Ivugurura, kurundi ruhande, itangiza amasoko, imishumi, hamwe nigare ryimuka mumyitozo. Ibi bintuongeraho kurwanya no gushyigikirwa, gushoboza kurambura cyane, imyitozo igoye cyane, hamwe ningendo zitandukanye. Uwitekaguhindukanayo ikoraIvugururaibereye mu nzego zose, uhereye ku barwayi basubiza mu buzima busanzwe abakinnyi babigize umwuga.
Uburyo bwihariye bwabavugurura
Igituma Ivugurura ridasanzwe rwose nuruvange rwarwoibisobanuro, byinshi, hamwe n'inkunga. Bitandukanye na matati gakondo Pilates, imashini yemerera abimenyereza gukora imyitozo mumyanya myinshi -kuryama, kwicara, gupfukama, cyangwa guhagarara- mugihe ukomeje guhuza neza. Ubwikorezi bugenda butera ituze, butera inkunga guhora kwimitsi yimitsi ninyuma. Igihe kimwe, amasoko arashoborakoroshya umutwarokubatangiye cyangwa kongera imbaraga kubakoresha bateye imbere.
Uku guhuza n'imihindagurikire y'ikirere ntabwo gusabyongera imbaraga no guhindukaariko nanoneitanga ingaruka nkeya, zifatanije-imyitozoiteza imbere kuringaniza, guhuza, no guhuza ibitekerezo-umubiri muburyo mat Pilates wenyine adashobora.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Inyungu zo Guhindura Inyungu za Pilates
Kongera imbaraga za Core
UwitekaKwimuka kwimukagutwara no kwihanganira amasokosaba guhoraho, gukurura imitsi yinda nini ninda yumugongo. Igihe kirenze, ibi birubakaimbaraga zikomeye, zikora cyaneishyigikira ingendo ya buri munsi n'imikorere ya siporo.
Kunoza imyifatire no guhuza
Mugushimangira kugenda kugenzurwa no guhuza umugongo, Abagorozi bakora imyitozo ifashagukosora imitsinaguteza imbere igihagararo kirenze. Ibi ni iby'igiciro cyihariye kubantu bicaye amasaha menshi cyangwa bahanganye numugongo nigitugu.
Byongerewe guhinduka no kurwego rwo kugenda
Bitandukanye no kurambura bihamye, Ivugururaikomatanya kurwanya hamwe ningendo igenda, gushishikariza umubiri kuramba mugihe ukomeza. Iki gikorwa cyibikorwa byongera guhinduka no kugenda, kugabanya gukomera naGutezimbere muri rusangeyo kugenda.
Amahugurwa yo Kurwanya Kurwanya
Ivugurura rishobora guhinduka ryemerera abakoreshabapima ubukanaof buri myitozo. Abitangira barashobora gutangirana no kurwanya biroroshye kuriubuyobozi n'inkunga, mugihe abimenyereza bateye imbere barashobora kongera umutwaro wo kubaka imbaraga no kwihangana.
Gusubiza mu buzima busanzwe no gukumira ibikomere
Kuberako aribyoingaruka-nke kandi zihuza cyane, Ivugurura rikoreshwa cyane muburyo bwo kuvura umubiri. Ifasha uburyo bwo kugenda neza, ikomeza imitsi ituza, kandi igafasha kwirinda ibikomere bizazakuzamura ubukanishi bwumubiri nuburinganire.
✅ Ninde ukwiye kugerageza abavugurura Pilates?
Abakandida babereye imyitozo yo kuvugurura
UwitekaPilatoIvugurura riratandukanye cyane, bigatuma rikwira abantu benshi. Abitangira barashobora kungukirwa nigishushanyo cyacyo gishyigikira, mugihe abakinnyi babimenyereye barashobora kubikoreshaguhangana n'imbaraga, kuringaniza, no guhinduka.Nuburyo bwiza cyane kubantu bakira imvune, nkimikorere igenzurwa no guhanganagutanga ibidukikije bifite umutekanokubaka imbaraga. Abakozi bo mu biro, abantu bakuru, n'abantu bose bashaka kunoza imyifatire, kugenda, cyangwa gutuza kwabo barashoborashakisha agaciro mubavugurura-amahugurwa ashingiye.
Kwirinda no gutekereza
Mugihe Ivugurura rishobora guhinduka, amatsinda amwe agombawegere witonze. Abagore batwite, abantu bafite ostéoporose ikabije, cyangwa abafite ibikomere biherutse bagombabaza abashinzwe ubuzimambere yo gutangira. Ubuyobozi bukwiye butangwa numwigisha wa Pilates wemewe birasabwa cyane cyane kubatangiye, kugirango umenye neza kandi wirinde guhangayika. Ni ngombwa kandi gutera imbere gahoro gahoro - duhereye kuriKurwanyan'imyitozo yoroshye-mbere yo gutera imbere mubikorwa bigoye.
Umwanzuro
Kuva kunoza imyifatire kugeza kubaka imbaraga zingenzi no gufasha gukira,Umuvugurura Pilatesitanga inyungu zirenzeimyitozo gakondo. Waba utangiye cyangwa ukora imyitozo yateye imbere, Ivugurura rirashoboraigikoresho gihinduramurugendo rwawe kumubiri muzima, ukomeye, kandi woroshye.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ibibazo Bisanzwe Kubyerekeye Pilato Uvugurura
Ivugurura rya Pilates rirakwiriye kubatangiye?
Nibyo, Ivugurura rya Pilates rirakwiriye kubatangiye kuko amasoko yaryo ahinduka atanga inkunga no guhangana bishobora guhuzwa nurwego urwo arirwo rwose. Benshi basanga byoroshye gutangira kuri Reformer kuruta kuri matel, kuko imashini ifasha kuyobora kugenda no guhuza. Ariko, abitangira basabwa gutangirana namabwiriza yumwuga kugirango barebe neza kandi birinde imvune.
Ni kangahe umuntu agomba gukoresha Ivugurura kubwinyungu nziza?
Abahanga benshi basaba gukora imyitozo ya Pilato ivugurura inshuro 2-3 mucyumweru kugirango babone inyungu nziza. Iyi frequence itanga umubiri umwanya uhagije wo kubaka imbaraga, guhinduka, no gutuza kwingenzi mugihe unatanga imitsi umwanya uhagije wo gukira. Abitangira barashobora gutangirana na 1-2 amasomo buri cyumweru, hanyuma bakiyongera buhoro buhoro uko imbaraga zabo nubuhanga bigenda bitera imbere. Guhoraho ni ingenzi - imyitozo isanzwe itanga ibisubizo byiza birebire kuruta amasomo rimwe na rimwe.
Ese abakora imyitozo ngororamubiri bafite umutekano mugihe batwite?
Nibyo, Imyitozo ya Reformer Pilates irashobora kuba umutekano mugihe utwite iyo ihinduwe neza. Zifasha gushimangira intangiriro, kunoza igihagararo, no kugabanya ibibazo bisanzwe nko kubabara umugongo no kubyimba. Ariko, ingendo zirimo kuryama neza, kwishora mu nda, cyangwa ubukana bwinshi bigomba kwirindwa. Birasabwa gukora imyitozo iyobowe numwarimu ufite uburambe mbere yo kubyara hanyuma akabaza muganga mbere yo gutangira.
Nigute uvugurura atandukanye nibindi bikoresho bya Pilates?
Ivugurura ritandukanye nibindi bikoresho bya Pilates cyane cyane mumodoka yacyo igenda, amasoko ashobora guhinduka, hamwe nuburyo butandukanye. Bitandukanye na mat Pilates, yishingikiriza ku buremere bw'umubiri wenyine, Ivugurura itanga imbaraga zo guhangana no gushyigikirwa, bituma habaho imyitozo yagutse igamije imbaraga, guhinduka, no gutuza. Ibindi bikoresho bya Pilates, nka Cadillac cyangwa Intebe, byibanda kumiterere yihariye yimikorere cyangwa imyanya yumubiri.
Nshobora gushiraho Pilator Reformer murugo?
Nibyo, urashobora kwishyiriraho Pilates ivugurura murugo, ariko haribintu bike byokureba kugirango umutekano ube mwiza. Uzakenera umwanya uhagije - mubisanzwe uburebure bwa metero 8-10 z'uburebure - kumashini hamwe nurugendo rwuzuye. Ni ngombwa kandi guhitamo Ivugurura ryiza rikoreshwa murugo no gukurikiza amabwiriza yo guterana neza cyangwa kuyashyiraho ubuhanga. Hanyuma, abitangira bashobora kungukirwa namasomo kumurongo cyangwa rimwe na rimwe kuyobora abigisha.
Igihe cyo kohereza: Nzeri-01-2025