Niba waribazaga nibaUmuvugurura Pilatesbirakwiye rwose, igisubizo ni yego ikomeye - ishyigikiwe na siyanse. Bitandukanye n'imyitozo gakondo,Umuvugurura Pilatesikoresha imashini yabugenewe kugirango yongere imbaraga, inkunga, nibisobanuro kuri buri rugendo. Igisubizo? Uzatezimbereimbaraga zingenzi, igihagararo, guhinduka, hamwe nubuzima bufatika - byose mugihe wishimira ingaruka nke, imyitozo yumubiri wose.
Muri iki gitabo, tuzakunyura muriinyungu 10 zishyigikiwe na siyanse ya Reformer Pilates, urashobora rero kubona neza uburyo bifasha guhindura umubiri wawe n'ibitekerezo byawe. Waba uri mushya kuri Pilates cyangwa ushaka kunoza imyitozo yawe, izi nyungu zagaragaye zizakwereka impamvuUmuvugurura wa Pilatesni ibirenze icyerekezo-ni igikoresho gikomeye cyo kumererwa neza igihe kirekire.
Inyungu Zibanze Zabavugurura Pilates
Umuvugurura Pilatesni imyitozo isobanutse ihuza imbaraga, kurambura, no gukora umutimanama. Igitekerezo cyibanze inyumakuvugurura pilatesni uko ikoresha imashini ishingiye kumasoko kugirango ifashe abantu mubyiciro byinshi byubuzima kugera kubyo bagamije. Ubu buryo buteza imbere umubiri wose, butuma kugenda birushaho kugira umutekano, kandi bikuza ingeso zihoraho.
Kunoza Core Imbaraga & Guhagarara
Ku mutima wa buri rugendo rwa Pilates nurufatiro rwawe - ntabwo ari abs gusa, ahubwo ni urwaweimitsi ihamyeharimo hasi ya pelvic, oblique, ninyuma yinyuma. Imyitozo yo kuvugurura ikora iyo mitsi binyuze mukurwanya kugenzurwa kandi neza. Igisubizo? Ikigo gikomeye, gihamye koishyigikira igihagararo cyawe, ikingira urutirigongo, naitezimberemubuzima bwa buri munsi.
Kwiyongera guhinduka
Umuvugurura Pilateskurambura no gukomera icyarimwe. Imashiniigaren'amasoko ashobora guhinduka yemerera amazi, ingendo yuzuye ibyokurambura imitsinta mananiza. Igihe kirenze, ibiiteza imbere guhindukamu kibuno, hamstrings, ibitugu, numugongo - bigufasha kugenda byoroshye no kugabanya ibyago byo gukomeretsa.
Kuzamura imyifatire & Guhuza
Benshi muritwe twicara cyangwa twunamye amasaha buri munsi, bishobora kuganishaubusumbane bwimitsinaimyifatire mibi. Pilates yibanda kumyumvire yumubiri kandiguhuza umugongo, gutoza imitsi yawe kugirango ushyigikire umwanya uhagaze, utabogamye. Hamwe nimyitozo ihamye, uzabona impagarara nke mumajosi no mubitugu, kandi wizeye cyane, uhagaze neza.
Imyitozo mito-ihuriweho hamwe-Imyitozo ya gicuti
Niba ukeneye imyitozo ihuriweho ninshuti,Umuvugurura Pilatesni byiza. Ingaruka-nkeya, igenzurwa ningendorinda ingingo zawemugihekubaka imbaraga no guhinduka. Waba urimo gukira imvune, gucunga ububabare budashira, cyangwa gushaka imyitozo yoroheje, Pilates ashyigikira umubiri wawe neza kandi neza. Abageze mu zabukuru hamwe n’abarwayi basubiramo cyane cyane bungukirwa nubu buryo bwimyitozo ngororamubiri.
Imitsi ya Tone idafite ubwinshi
Uzashushanya imitsi, imitsi yuzuye hamweUmuvugurura Pilatesutongeyeho umubare utifuzwa. Uwitekaimyitozo ishingiye ku kurwanyawibande ku kwihanganira imitsi no gusobanura ukoresheje kugenda gahoro, neza. Abantu benshi babona bigaragaraimitsinakunoza imiterere yumubirinyuma yibyumweru bike byimyitozo ihamye, bigatuma bikundwa kubashaka kugaragara neza no kumva bakomeye.
Kuzamura Ubwenge-Umubiri
Pilates igufasha guhuza umwuka wawe na buri rugendo, kunoza umubiri wawe no kugenzura. Ubu buryo bwo gutekereza ntabwo gusabyongera imyitozoibisubizo ariko nanone bigabanya imihangayiko kandiiteza imbere imitekererezebisobanutse. Ukoresheje imyitozo ya Pilates, uzarushaho guhuza umubiri wawe kandi wishimire inyungu zumubiri nubwenge.
Impirimbanyi nziza & Guhuza
Uzazamura uburinganire bwawe no guhuza nkukoUmuvugurura Pilatesitoza umubiri wawe kugendana neza kandi neza. Gukomezaimitsi ya stabilisateurno kwibanda ku guhuza bifasha kwirinda kugwa no kuzamura ubwiza bwimikorere muri rusange. Ibi bifite agaciro kubantu bakuze, abakinnyi, cyangwa umuntu wese ushaka kugenzura neza mubikorwa bya buri munsi.
Kongera Imikino ngororamubiri
Niba ushaka kuzamura imikorere yawe muri siporo, Pilates itanga inyungu nziza zambukiranya amahugurwa. Mu kwiyongeraimbaraga zingenzi, guhinduka, no kuringaniza imitsi, iragufasha kugenda neza kandi bikomeye. Pilates kandi igabanya ibyago byo gukomeretsa, urashobora rero kwitoza cyane kandi ugakira vuba - waba uri kwiruka, umubyinnyi, cyangwa umukinnyi wubwoko bwose.
Gucunga neza ibiro
Umuvugurura Pilatesiragufashakubaka imitsi itananirwa, mubisanzwe byongera metabolisme yawe kandi bigashyigikira gutwika amavuta. Bitandukanyeimyitozo-yingirakamaro cyane, Pilates itanga inzira irambye yo kunoza umubiri wawe no gukomeza ibiro byiza. Imyitozo isanzwe igira uruhare mu gutakaza ibinure byigihe kirekire hamwe nijwi ryimitsi, bigufasha kureba no kumva neza.
Inkunga ya Rehab & Gukumira ibikomere
Urashobora gukoreshaUmuvugurura Pilateskubijyanye no gusubiza mu buzima busanzwe no gukumira ibikomere bitewe n'imyitozo ihindagurika. Ibyibandwaho kugenzurwa, kugendagenda neza biratera imberekuringaniza imitsihamwe no guhuriza hamwe, kugufasha gukira neza no kwirinda ibikomere bizaza. Ubuvuzi bwa Clinical bushigikira Pilates nkuburyo bwiza bwakunoza imikorereibisubizo nyuma yo gukomeretsa imitsi.
Gusobanukirwa Abagorozi ba Pilates
UwitekaUmuvugurura wa Pilates ni aimashini yimikorere myinshiibyo bikoreshwa kwisi yose. Igishushanyo cyayo gisinyisha ituma umubiri wose ukora imyitozo, ukoresheje amasoko ahinduka, igare kunyerera, imishumi, hamwe numupira wamaguru.Umuvugurura Pilates azamuraimbaraga, guhinduka, no guhagarara. Mugihe mat Pilates iroroshye kuboneka, Ivugurura itangiza kurwanya no gutandukana.
Imodoka
Imodoka yo kuvugurura iranyereraKuri na Gari ya moshi, kwemerera abakoresha kugerageza imyitozo mumyanya itandukanye - kuryama inyuma, kuruhande, gupfukama, cyangwa guhagarara. Mugihe ubwikorezi butembera, ni wowe ugomba kubigenzura. Umaze kubona ahantu heza kuri gare, umubiri wawe uhita utonda umurongo neza, ningirakamaro mugukora ingendo neza kandi zikomeye. Imyanya itandukanye yo gutwara irashobora guhangana anuburinganire bwumuntu nimbaraga zingenzi. Ibintu byinshi byibanze-byimuka, nk '' ibirenge 'cyangwa' amagana, 'bisaba gukomeza iyo nzira neza uko gare igenda.
Amasoko ashobora guhinduka
Amasoko munsi yikinyabiziga arashobora guhindurwa kugirango urumuri, ruciriritse, cyangwa rukomeye. Guhuza nibi bituma imyitozo ibereye abantu babereye murwego rwose,kuva novice kugeza kumikino. Igenamiterere ryoroheje rifasha gusubiramo cyangwa kurambura, mugihe amasoko aremereye azana ikibazo kitoroshye cyo kunguka imbaraga. Guhindura impagarara zinyeganyeza ibintu kugirango imitsi itarambirwa. Muri rehab, amasoko yatumaga abarwayi batangirana ningendo ntoya, umutekano kandi bakirundanya buhoro buhoro.
Imishumi cyangwa izunguruka hamwe na pulleys
Imishumi / imirongo ifatanye na pulleys kandi yemerera abantu gukoresha imbaraga zo gusunika cyangwa gukurura imbaraga n'amaboko cyangwa amaguru. Hamwe nibi, imyitozo irarenzeimyitozo ngororamubiri isanzwe, imitsi itoroshye gukora binyuze murwego runini. Kwishingikiriza kuriimishumi, abakoresha barambura, bakomeza, kandi bubakaigihagararo cyiza icyarimwe. Kwimuka nka 'uruziga rw'amaboko' cyangwa 'uruziga rw'amaguru' bisaba gukurura gahoro, guhoraho, gutwika intangiriro no gufashahamwe n'uburinganire.
Ikirenge
Ikirenge cyibirenge nkibirenge cyangwa amaboko, bitanga umwanya wo gusunika imyitozo nko gukanda amaguru cyangwa imbaho. Irashobora guhindurwa hejuru cyangwa hasi kugezaguhuza umubiri cyangwa imyitozo yihariye. Aka kabari gakoreshwa mukuringaniza, gukora ukuguru, no gushiraho umurongo wawe. Mubikorwa bihagaze cyangwa mugihe amaboko asunika akabari, ikirenge gifashakomeza abantu bashikamyekandi ikomeza ingingo ahantu hizewe.
Ninde Ukwiye Kugerageza Pilato Yivugurura?
Umuvugurura Pilatesnigisubizo cyiza kubashaka ikintu gikora kubantu hafi ya bose, utitaye kumyaka cyangwa urwego rwimyitwarire. Ikoresha igare ryinyerera n'amasoko y'impagarara zitandukanye kugirango bigufashe imbaraga zawe mukubaka imbaraga zingenzi,kuzamura uburinganire, nakwiyongera. Birakwiriye kubantu bose babishakaimyitozo ngufi, akeneye gukosora ububabare cyangwa igihagararo, cyangwa arimo gushaka ikintu kitoroshye kuruta mat Pilates. Abashima imyitozo ihuza ingendo nibitekerezo barashobora kubyishimira. Reformer Pilates biroroshye cyane guhindura kubafite ibikomere,kugarukira, cyangwa intego zihariye.
Abitangira
Gufata ibyiciro byintangiriro nubuhanga kubakoresha bashya. Uzamenyera ivugurura, wumveuko igare ryimuka, ikirenge cyamaguru n'amasoko bikora, kandi witoze kwimuka. Sitidiyo nyinshi zifite amasomo mashya yabanyeshuri ashimangira imiterere itekanye nubuyobozi busobanutse.
Amasomo yo gutangira azatangirana nimyitozo yoroshye-nko gukora ibirenge, ikiraro cyangwa imashini zikoresha - bikumenyereye ibikoresho kandiongera icyizere. Igihe kirenze, mugihe utoye ibyingenzi, urashobora kumenyekanisha ibintu bishya no guhangana nawe imyitozo ikomeye. Ubu buhanga butera imbere bugufasha kubona ubushobozi utiriwe urengerwa. Abarimu bareba ifishi yawe kandi bagufasha guhindura, bigabanya ibyago byo gukomeretsa kandi bikagufasha kubona ibisubizo byihuse.
Abakinnyi
Abakinnyi bahindukiriraumuvugurura Pilatesshakisha imbaraga, umuvuduko no gutuza. Gahunda y'ivugurura irashobora kwibasira intege nke cyangwa kuringaniza.
Kwinjiza Pilates muburyo bwo gukora imyitozo birashobora gufasha muburyo bwihuse, kuringaniza, hamwe no kugenzura ibyingenzi. Kurugero, abiruka barashobora kwiboneraintambwe yateye imberenakugabanya ibikomere. Ibi bituma imitsi yawe ikira kandi ikirinda gukomeretsa cyane. Nuburyo bwiza bwo gukomeza kugira ubuzima bwiza mugihe ugabanya ibyago byo gukomeretsa.
Gusubiza mu buzima busanzwe
Umuvugurura Pilatesni guhitamo kenshi kubisubiramo. Kunyerera hamwe n'amasoko bigabanya imihangayiko, bityo buri rugendo rufite umutekano ariko rukomeye.
Abavuzi cyangwa abigisha barashobora kugutambutsa mumyitozo ikwiranye. Igihe kirenze, uzabona imbaraga nyinshi, guhinduka no kurushaho kugenda neza. Buri somo rirashobora guhinduka bitewe nauko ubyumva. Muri ubwo buryo, biroroshye kuguma kuri chop imbere, nubwo bibujijwe.
Abakuru
Nkumukuru, Pilates iguha inzira yumutekano kandi ifatikakomeza imbaraga, guhinduka, no gushyira mu gaciro. Ingaruka zayo nkeya, igenzurwa irinda ingingo zawe mugihe zigufasha impindura imitsi n'imitsi. Mu kwitozaPilates buri gihe, urashobora kugabanya ibyago byo kugwa, kongera umuvuduko, no gushyigikira ubwigenge bwawe. Ntakibazo urwego rwimyitwarire yawe, Pilates igufasha gukomeza gukora kandiumva ufite icyizeremubuzima bwa buri munsi uko usaza.
Mbere yo kubyara / nyuma yo kubyara
Mugihe cyo gutwita na nyuma yo kubyara, Pilates itanga inzira yoroheje, ifatika kugirango ukomeze imbaraga, utezimbere igihagararo, kandi ushyigikire umubiri wawe uhinduka.Mbere yo kubyarayibanda kumutekano, ingaruka-nke zingendo ibyokomeza intangiriro yawe na pelvic hasi, gufasha kugabanya ibibazo no kugutegurira akazi. Nyuma yo kuvuka, Pilates igufasha kugarura imitsi,kunoza imiterere, no kubaka ituze-gushyigikira gukira kwawe n'imbaraga za buri munsi. Waba utegereje cyangwa ukira, Pilates atanga uburyo bwo gutekereza kugirango ukomeze gukomera no gushyira mu gaciro muri buri cyiciro cyababyeyi.
Icyiciro cyawe cya mbere cyivugurura
Icyiciro cyawe cya mbere cyo kuvugurura Pilatesikumenyekanisha kuri mashini nigikorwa cyibanze. Umwigisha akuyobora mumyitozo itinze, igenzurwa yibanda kumiterere no guhumeka. Mugihe intambwe zimwe zishobora kumva zigoye mbere, buri somo rigufasha kubaka icyizere n'imbaraga.
Icyo Kwambara
Kubwaweicyiciro cya mbere cyivugurura Pilates, ihumure n'umutekano cyane. Dore ibyo ugomba kuzirikana:
- ●Hitamo uburyo bukwiye, imyenda 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 imitako n'ibikoreshoibyo bishobora gukurura cyangwa kurangaza.
- ●Zana icupa ryamaziKugumana Amazi.
Imyitwarire ya Sitidiyo
Kuriicyiciro cyawe cya mbere cyo kuvugurura 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.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Umwanzuro
Umuvugurura Pilatesntabwo ari ukureba gusa - ni ukumva ufite imbaraga, kugenda neza, no kubana neza. IwacuAbagorozi ba Pilatesigufashe kongera imbaraga zingenzi, kunoza igihagararo no guhinduka, no kongera ubwumvikane buke mumutwe hamwe ningaruka nke, imyitozo ngororamubiri. Waba urimo gukira imvune cyangwa ugamije kuzamura ubuzima bwawe, ukoresheje aubuziranenge Umuvugurura wa Pilatesreka uhugure ubwenge-ntibigoye. Tangira kubona izo nyungu murugo cyangwa muri studio hanyuma uhindure umubiri wawe icyerekezo kimwe icyarimwe.
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
Ni izihe nyungu nyamukuru za Pilato uvugurura?
Pilates ivugurura inyungu Ifasha gukomeretsa gukira, kunoza uburinganire no kongera ubumenyi bwumubiri. Benshi mubantu bavuga ko bikuraho ubwenge kandi bikabaha imbaraga.
Nigute uvugurura Pilates atandukanye na yoga?
Ivugurura rya Pilates nuburyo bushingiye kubikoresho bya pilates bifashisha imashini idasanzwe ifite amasoko na pulleys bitanga imbaraga zo gukora imyitozo yumubiri. Yoga mato ni ubuso buringaniye, ntigishobora guhinduka, ntigira ibice byimuka.
Abatangiye bashobora gukora Pilato ivugurura?
Nibyo, iyi ni intangiriro-yoroheje ivugurura pilates. Abigisha b'inararibonye barakunyuza muburyo bwibanze no kudoda kugirango ubeho neza, bityo rero ni umutekano kubatangiye.
Ese Reformer Pilates nibyiza kubantu bafite ububabare hamwe?
Imashini ifata umubiri wawe, igufasha kandi igabanya imihangayiko ahantu hiyunvikana mugihe wubaka imbaraga nubworoherane.
Ni kangahe nkwiye gukora Pilato ivugurura ibisubizo?
Urashaka gukora Reformer Pilates inshuro ebyiri cyangwa eshatu mucyumweru kugirango ubone ibisubizo. Guhoraho ni ngombwa kugirango uzamure imbaraga, igihagararo no guhinduka.
Niki nakwambara kumasomo yanjye yambere ya Reformer Pilates?
Wambare imyenda myiza, yimyitozo ngororamubiri yoroshye kwimuka. Ntukambare imyenda yimifuka, irashobora gufatwa mumashini! Isogisi itanyerera irasabwa buri gihe.
Abavugurura Pilates baruta Mat Pilates?
Abavugurura pilates bagura kuri izi nyungu batanga imbaraga zo guhangana no gushyigikira imyitozo itandukanye. Birashobora kuba inzira nziza kubwimbaraga no kwisubiraho. Byombi byongera imbaraga zifatika no guhinduka.
Igihe cyoherejwe: Nyakanga-19-2025