Ivugurura rya Pilates rirenze gusaigikoresho gisa neza nibikoresho byimyitozo ngororamubiri- ni igikoresho gihindura ibyoishyigikira imbaraga, guhuza, no kugendamuburyo ubundi sisitemu nke zishobora. Waba uri mushya kuri Pilates cyangwa urebakomeza imyitozo yawe, iki gitabo kizakunyura mubintu byose ukeneye kumenyaImyitozo yo kuvugurura-ku shingiro ryubuhanga buhanitse.
Re Ivugurura rya Pilates: Kwibira cyane
Ivugurura rya Pilates ni igikoresho cyihariye kigizwe naigare ryinyerera, amasoko ashobora guhinduka, ikirenge cyamaguru, pulleys, nimishumi. Ibi bice bikorana kugirango habeho kugenda neza, kurwanya-gushingira ibyobigora umubirimu buryo bugenzurwa kandi buhujwe.
• Igishushanyo mbonera gifite imikorere ikomeye.
•Bikwiranye nurwego runini rwabakoresha: Nibyiza kubatangiye, abakinnyi babigize umwuga, abakiriya nyuma yubuzima busanzwe, hamwe nabakunda imyitozo ngororamubiri muri rusange.
•Imyitozo-yumubiri wose hamwe ningendo zinyuranye: Intego yibanze, ingingo, hamwe no guhagarika imitsi kugirango yongere imbaraga, guhinduka, no kuringaniza.
Igitandukanya Ivugurura nibindi bikoresho nubushobozi bwayogushyigikira no kurwanya ingendoicyarimwe. Iyemerera abakoreshakora imyitozokuryama, kwicara, gupfukama, cyangwa guhagarara-bigatuma bihuza n'abantu baurwego rwose rwimyitwarire ninyuma.
Magic Inyuma Yimyitozo Yivugurura
"Ubumaji" nyabwo bw'Uvugurura buri mubushobozi bwabwotanga ingaruka nkenyamara imyitozo ikomeye cyane. Buri myitozo yageneweshyira mumatsinda menshiicyarimwe, hamwe no gushimangira cyane kumurongo wibanze, kugenzura umwuka, hamwe nukuri.
Dore icyatuma ikora neza:
•Kurwanya Isoko: Amasoko ashobora guhinduka atanga urwego rwurwanya rushobora guhuza imbaraga nintego zawe.
•Kwishyira hamwe kwumubiri: Buri rugendo rutera inkunga guhuza ingingo zawe, intangiriro, numwuka.
•Guhuza Amaposita: Imyitozo ikorwa muburyo bwiza, kugabanya imbaraga hamwe no kunoza imyumvire yumubiri.
•Gusubiza mu buzima busanzwe: Imiterere yo gushyigikira ivugurura ituma biba byiza gukira imvune cyangwa abafite aho bagarukira.
•Ibintu Bitagira iherezo: Hamwe n'amajana n'imyitozo itandukanye, kurambirwa ntabwo ari ikibazo.
Gutangira urugendo rwivugurura: Intambwe Zintangiriro
Niba uri mushya kuriIvugurura, ni ngombwa gutangirana nibyingenzi. Ibi birinda umutekano no gushirahourufatiro rukomeyekugirango utere imbere.
Tangira hano:
•Iga Ibikoresho: Sobanukirwa uburyo igare, amasoko, ikirenge, hamwe nimishumi bikora.
•Tangira shingiro: Wibande ku guhumeka, guhuza urutirigongo, no gukora intangiriro yawe.
•Koresha Kurwanya Umucyo: Guhera hamwe nimpeshyi yo hasi ituma igenzura neza nuburyo bwiza.
•Fata Icyiciro Cyintangiriro: Umwigisha wemewe arashobora gutanga ubuyobozi, guhindura imiterere yawe, hamwe nimyitozo yubudozi kurwego rwawe.
•Iterambere Buhoro buhoro: Kubaka imbaraga no kugenzura mbere yo kongeramo ibintu bigoye cyangwa ubukana.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Kwagura imyitozo yawe ivugurura: Ubuhanga buhanitse
Nkawekunguka uburambe nicyizere, urashobora gushakisha ubuhanga buhanitse hamwe no guhuza ibyouzamure imyitozo yawe.
Amahitamo meza arashobora kubamo:
•Kongera Imizigo: Kurwanya imitsi yawe kwihangana n'imbaraga.
•Plyometric Yimuka: Koresha ikibaho cyo gusimbuka kumutima-ushizemo gahunda hamwe ningaruka ntoya.
•Amahugurwa umwe: Wibande kuruhande rumwe icyarimwe kugirango ukosore ubusumbane no kunoza guhuza.
•Ibikoresho & Ibikoresho: Shyiramo agasanduku ka Pilates, impeta yo guhangana, cyangwa uburemere kubikorwa byimbaraga.
•Urujya n'uruza: Himura nta nkomyi hagati y'imyitozo kugirango uteze imbere injyana no gukomera.
•Impirimbanyi: Gerageza ingendo zisaba guhagarara cyangwa gupfukama kuri gare kugirango wongere igenzure.
. Inama zo kugera kubisubizo byiza
Kugirango ubone byinshi mumyitozo yawe yo kuvugurura, uzirikane izi nama zinzobere:
•Komera: Intego y'ibyiciro 2-4 buri cyumweru kugirango ubone iterambere rihamye.
•Wibande ku bwiza, ntabwo ari ubwinshi: Igenzurwa ryimikorere rifite akamaro kuruta umuvuduko.
•Uhumeka nkana: Koresha umwuka wawe kugirango ushyigikire urujya n'uruza.
•Umva umubiri wawe: Irinde ububabare kandi uhindure ubukana ukurikije uko ubyumva.
•Kuruhuka & Kugarura: Emera umwanya kugirango umubiri wawe wubake hagati yamasomo.
•Komeza kugira amatsiko: Komeza ushakishe imyitozo mishya nuburyo butandukanye kugirango ukomeze gushishikara no guhangana.
Umwanzuro
Pilates Imyitozo yo kuvugurura niinzira ikomeye, ihuza n'imihindagurikirekwimura umubiri wawe. Niba ushakakongera imbaraga,gukira ibikomere, kunoza guhinduka, cyangwa kwimuka gusa mubitekerezo, Ivugurura ritangainzira idasanzwekumererwa neza ifite umutekano kandi neza.
Tangira aho uri, wibande kubyingenzi, kandikwishimira urugendokugana verisiyo ikomeye, ihujwe cyane.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Q Ibibazo Byerekeye Kuvugurura Pilates
Ivugurura rya Pilates rirashobora gufasha kugabanya ibiro?
Nibyo, Ivugurura rya Pilates rirashobora gufasha kugabanya ibiro byubaka imitsi itananirwa no kongera metabolism. Itwika karori binyuze mumubiri wuzuye, imyitozo ngororamubiri nkeya, ariko ibisubizo byiza biza iyo bihujwe nimirire myiza nibindi myitozo ngororamubiri.
Ni kangahe nshobora kubona ibisubizo bivuye mu myitozo y'ivugurura?
Urashobora kubona iterambere ryimbaraga, igihagararo, hamwe niterambere ryibanze mugihe cyibyumweru 1 kugeza 2 byimyitozo isanzwe. Impinduka zigaragara mumiterere yimitsi hamwe nimiterere yumubiri mubisanzwe bifata ibyumweru 4 kugeza kuri 6 hamwe nigihe kimwe.
Ivugurura rirakwiriye kubantu bafite ububabare bwumugongo?
Nibyo, Ivugurura risabwa kenshi kubantu bafite ububabare bwumugongo kuko rishyigikira guhuza uruti rwumugongo kandi rukomeza imitsi yibanze neza. Ifasha kugabanya ububabare no kunoza igihagararo iyo ikozwe buri gihe iyobowe.
Nshobora guhuza imyitozo yivugurura nizindi gahunda zimyitozo ngororamubiri?
Rwose. Umuvugurura Pilates yuzuza umutima, imyitozo yuburemere, hamwe nimyitozo yoroheje mugutezimbere imbaraga nuburinganire. Kubishyiramo inshuro 2-33 mucyumweru hamwe nindi myitozo ikora gahunda yuzuye yo kwinezeza.
Nibyiza gukora imyitozo kuri Reformer buri munsi?
Imyitozo kuri Reformer burimunsi irashobora kuba umutekano mugihe imyitozo itandukanye muburemere kandi harimo kuruhuka cyangwa amasomo yoroheje. Ni ngombwa kumva umubiri wawe kandi ukirinda gukabya imyitozo ngororamubiri ikabije buri munsi.
Igihe cyoherejwe: Nyakanga-28-2025