KugeragezaUmuvugurura Pilateskunshuro yambere birashobora gushimisha no gutera ubwoba buke. Imashini ubwayo ntabwo isa nibikoresho bisanzwe bya siporo, kandi kugenda bishobora kumva bitamenyerewe. Ariko,hamwe nubuyobozi bukwiye, isomo ryanyu ryambere rizerekana vuba uburyo bwiza kandi bushimishije iyi ngaruka-nke, imyitozo yumubiri wose ishobora kuba.Gusobanukirwa ibyo ugomba gutegereza mbere birashobora kugufasha kugabanya imitsi iyo ari yo yose no kugutegurira uburambe bwiza.
✅ Niki gitandukanya abapilote b'ivugurura batandukanye n'ubundi bwoko bw'amahugurwa?
Niba warigeze kugerageza ubwoko butandukanye bwa siporo, nka yoga, guterura ibiremereye cyangwa imyitozo ya aerobic, uzabibona vubaPilates uvugururaiguha ibyiyumvo bitandukanye rwose. Ni ukubera ko icyatandukanije rwose ibikoresho bya Pilates nibikoresho ubwabyo. Imashini ivugurura ifite urubuga rugendanwa, amasoko n'imishumi bishobora kubyara imbaraga zishobora guhinduka. Igenamiterere ryemerera kugenda neza kandi kugenzurwa cyane, bigushoboza gukora imyitozo ngari aho gukora ku matiku cyangwa uburemere bwubusa.
Kimwe mu bintu bikurura abavugurura Pilates ni uko idakora ku itsinda ryimitsi imwe icyarimwe, ahubwo ikora kumubiri wawe wose.Buri rugendo rurwanya intandaro yawe kandi igufasha guhinduka no kunoza uburinganire bwawe muri rusange. Iyo rero wibanze kumaguru cyangwa amaboko, umubiri wawe wose ugira uruhare kandi ugashyigikira uru rugendo. Ubu bwoko bwo guhuza umubiri wose biragoye cyane kubona mumahugurwa gakondo.
Ikindi kintu gikomeye?Abavugurura ba Pilates bafite imiterere ihindagurika.Urashobora guhindura impagarara zimpeshyi nurwego rwawe rwo kugenda. Waba uri intangiriro muri Pilates, guhangana n'ibikomere, cyangwa ushaka guhangana nawe nk'umukinnyi, ibi biratunganye. Kuberako ingaruka zayo ari nto cyane kandi nazo zoroheje ku ngingo zawe. Irashobora kuguha imyitozo myiza cyane.
Umwihariko wa Reformer Pilates ntushingiye gusa ku buryo ukomeza umubiri wawe, ariko kandi nukuntu ikwigisha kugenda neza kandi ufite ibitekerezo byinshi. Urimo guhumeka, kwibanda, kandi icyarimwe ukongerera imbaraga, guhinduka no kugenzura. Nyuma yimyitozo myinshi, uzatangira kumva ko isano yawe numubiri wawe iri hafi.
| Ibikoresho | Umwanya Wibanze |
| Umugorozi (supine) | Pelvis idafite aho ibogamiye, umutwe hejuru yumutwe, ibitugu birwanya blok, ibirenge kuruhande |
| Umugorozi (apfukamye) | Ibitugu hejuru yintoki, ikibuno hejuru yivi, umugongo muremure utabogamye |
| Intebe | Ibirenge byegereye, umugongo muremure, imbavu zegeranye hejuru yigitereko |
| Cadillac / umunara | Pelvis ihamye, ikomeye ya scapular inanga kubikorwa byamaboko |
| Mat + Ibyifuzo | Kwigana ibimenyetso byerekana ivugurura-umugongo utabogamye, ushyigikiwe umutwe / ijosi, ingingo zingana |
Inyungu za Pilato wivugurura
Reformer Pilates numubiri-wuzuye, imyitozo ngororamubiri nkeya ikorwa kuriimashini kabuhariwe izwi nka Reformer. Itanga inyungu zinyuranye zubuzima bwumubiri nubwenge bikwiranye nabantu bingeri zose.Dore inyungu z'ingenzi:
1. Kunoza imbaraga zingenzi nimbaraga
Imodoka igenda, amasoko yo guhangana, hamwe nigenzurwashyira imitsi yawe yibanze. Ibi byongera igihagararo, kuringaniza, no guhuza umugongo, nibyingenzi mubikorwa bya buri munsi no gukora siporo.
2. Kuzamura imiterere ihindagurika hamwe nurwego rwo kugenda
Imashini itangaurwego runini rwo kugendaugereranije n'imyitozo ngororamubiri gakondo. Kurambura hamwe no kurwanya birinda imitsi neza kandi bigenda byongera buhoro buhoro kugendana igihe.
3. Imyitozo yumubiri wose
Mugihe ishimangira intangiriro, Umuvugurura Pilatesikora umubiri wose, harimo amaguru, amaboko, ibitugu, ninyuma. Ubu buryo bwimyitozo yubaka imbaraga zingana, butezimbere imitsi, kandi byongera guhuza.
4. Ingaruka nke, Gukora neza
Kugenda neza, kuyoborwa bigabanya imihangayiko ku ngingo no mu mitsi, bigatuma biba byiza mu gusubiza mu buzima busanzwe no kwirinda impanuka. Nubwo ari ingaruka nke, kurwanywa bituma bigira ingaruka nziza mukubaka imbaraga no kwihangana.
5. Ubunararibonye bwimyitozo ngororamubiri
Hamwe n'amasoko ashobora guhinduka hamwe n'imyanya myinshi, imyitozo irashoboraKuriabatangiye, abakinnyi, cyangwa abantu bakira imvune. Abigisha barashobora guhuza gahunda kugirango bagere ku ntego zihariye -niba bibanda ku mbaraga, gukira, cyangwa imikorere.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
✅ Nigute Twatangirana na Pilato uvugurura
Umuvugurura Pilates ashobora kugaragara nkubwoba mbere kubera ibikoresho byihariye hamwe ningendo zitamenyerewe; icyakora, ni byiza-gutangira.Hano hari inama zagufasha kuborohereza muri wizeye kandi ufite umutekano:
1. Shakisha Sitidiyo Yujuje ibyangombwa cyangwa Umwigisha
Shakishasitidiyo ya Pilates cyangwa siporo itanga abitangira-inshuti ibyivugurura cyangwa amasomo kugiti cye. Hitamo abigisha bemewe muri Reformer Pilates kandi bafite uburambe bwo gukorana nabatangiye cyangwa abantu badasanzwe, nkabafite ibikomere cyangwa mugihe batwite.
Niba uri shyashya kuri ibi, tekereza gutangirana nintangiriro yintangiriro. Bizashobokaigufashe kumenyera ibikoresho no kunoza tekinike yawe.
2. Kwambara imyenda ikwiye
Hitamo imyenda ibereye, irambuye, nk'imigozi ihujwe na tank hejuru cyangwa T-shirt.Irinde imyenda yimifuka, nkuko abigisha bakeneye kureba uko uhuza.
Sitidiyo nyinshi zisaba gufata amasogisi kugirango wirinde kunyerera; witondere kugenzura iki gisabwa mbere yicyiciro cya mbere.
3. Wige Ibyingenzi byivugurura
Iyimenyereibyingenzi byingenzi bigize imashini ivugurura:
* Ubwikorezi: urubuga uryamamo, wicaye, cyangwa uhagaze.
* Amasoko atanga imbaraga.
* Ikirenge: Ikoreshwa mugusunika.
* Imishumi na pulleys bikoreshwa mumyitozo igamije amaboko cyangwa ibirenge.
Ntugomba kumenya icyarimwe icyarimwe - umwigisha wawe azakuyobora!
4. Tangira n'amasomo yo gutangira
Iyandikishe kurwego rwa 1 cyangwa Intro kumasomo yo kuvugurura. Aya masomo yibanze kuri:
* Guhumeka no Kumenya Umubiri
* Guhuza neza no guhagarara
* Uburyo bukuru bwo gusezerana
* Inzibacyuho Yizewe no Gukoresha Imashini
Intego nugushiraho urufatiro rukomeye utiriwe uhura numuriro cyangwa ngo urwanye bikabije hakiri kare.
5. Shyira imbere Ifishi Kurenza Umuvuduko
Kugenzura no kugenzura ni ngombwa kuruta ubukana.Witondere ibimenyetso byumwigisha wawekandi ukoreshe indorerwamo kugirango ukurikirane igihagararo cyawe. Mugihe tekinike yawe itera imbere, imbaraga nubworoherane bizatera imbere.
6. Komera, ariko Tangira Buhoro
Tangiraisomo rimwe kugeza kuri bibiri mu cyumwerukwemerera umubiri wawe kumenyera. Mugihe wungutse imbaraga nicyizere, urashobora kongera inshuro cyangwagerageza amasomo yo hagati.
7. Menyesha ibyo ukeneye
Nyamuneka menyesha umwigisha wawe niba ufite:
* Gukomeretsa cyangwa Imipaka igaragara
* Ubunararibonye bwambere hamwe na Pilates cyangwa indi myitozo ngororamubiri
* Intego zihariye (urugero, kunoza imyifatire, gusubiza mu buzima busanzwe, kuzamura imiterere)
Ibisobanuro byinshi bafite, nibyiza barashobora guhitamo amasomo yawe.
8. Guma mu mazi kandi uteze imbere gukira
NubwoUmuvugurura Pilatesni ingaruka-nke, iracyari imyitozo. Gumana amazi, kuruhuka nkuko bikenewe, kandi urambure witonze nyuma yamasomo.
Umwanzuro
Mugihe cyo kurangiza icyiciro cya mbere cyivugurura Pilates, birashoboka ko uzabona uburyo imyitozo irwanya imitsi yawe muburyo bushya mugihe uzamura uburinganire bwawe nu gihagararo. Wibuke, iterambere riza hamwe no guhuzagurika, ihangane nawe ubwawe uko wiga ingendo. Igihe kirenze,Umuvugurura Pilates arashobora kuba igikoresho gikomeye cyo kubaka imbaraga, guhinduka, no kumenya umubiri muri rusange.
Kubibazo byose, nyamuneka ohereza imeri kurijessica@nqfit.cncyangwa sura urubuga rwacu kurihttps://www.resistanceband-china.com/kwiga byinshi no guhitamo ibicuruzwa bihuye nibyo ukeneye.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Ni ubuhe bwoko bw'imyitozo ngororamubiri Pilato?
Ivugurura Pilates ningaruka nkeya, imyitozo yumubiri wose ikorwa kumashini kabuhariwe izwi nka Reformer. Ubu buryo bwimyitozo ihuza imbaraga zamahugurwa, guhinduka, hamwe niterambere ryibanze binyuze mumigenzereze kandi yuzuye ikoresha uburyo bwo guhangana nimpeshyi.Nkigisubizo, itanga imyitozo yihariye cyane ikwiranye nabantu bingeri zose zimyitozo ngororamubiri, uhereye kubatangiye kugeza kubakinnyi bateye imbere.
Bitandukanye n'imyitozo gakondo, Reformer Pilates ashimangira iterambere ryimitsi iringaniye, kunoza imyifatire, no kongera umuvuduko hamwe mugihe witonda kumubiri. Ifite imitsi ihamye kandi iteza imbere guhuza no kumenya umubiri, bigatuma itagira akamaro gusa kubuzima bwiza ahubwo no muburyo bwo gusubiza mu buzima busanzwe no gukumira ibikomere.
Abavugurura Pilates baratandukanye na Mat Pilates?
Nibyo, Reformer Pilates itandukanye na Mat Pilates muburyo butandukanye. Mugihe Mat Pilates ikorerwa hasi ukoresheje uburemere bwumubiri gusa kandi rimwe na rimwe uduce duto, Reformer Pilates akoresha imashini kabuhariwe izwi nka Reformer, itanga imbaraga zo guhangana nimpeshyi. Ibi bituma imyitozo myinshi itandukanye, irwanya igenzurwa, hamwe ningendo yagutse.
Byongeye kandi, Reformer Pilates itanga inkunga nini no kuyitunganya, byoroshye guhindura imyitozo kurwego rutandukanye rwimyitozo ngororamubiri cyangwa ibikenewe byo gusubiza mu buzima busanzwe. Mugihe Mat Pilates ashimangira imbaraga zumubiri nubugenzuzi bwibanze, Reformer Pilates ahuza imyitozo yo guhangana nimyitozo ngororamubiri kandi yoroheje, akenshi itanga imyitozo yuzuye kandi yuzuye umubiri wose.
Nibihe bikoresho bikenewe kuri Pilato uvugurura?
Kubantu bavugurura Pilates, igice cyingenzi cyibikoresho ukeneye ni imashini ivugurura. Iyi mashini igizwe nibice byinshi byingenzi:
* Imodoka: Ihuriro uryamyeho, wicaye, cyangwa uhagaze, kandi rigenda risubira inyuma.
* Amasoko: Yometse munsi cyangwa kumpande, ibi bice bitanga imbaraga zo guhangana.
* Ikirenge: Akabari ka padi usunika ukoresheje ibirenge cyangwa amaboko.
* Imishumi: Ibi bikoreshwa mumyitozo yintoki cyangwa ibirenge, ituma ibintu byinshi bigenda.
* Ibitugu: Fasha kubungabunga umutekano mukigare mugihe cy'imyitozo.
Usibye Ivugurura, nibyiza kwambara amasogisi ya grip kubwumutekano no gukurura gukurura. Imyambaro yimyitozo yoroheje, yujuje neza nayo irasabwa. Sitidiyo zimwe zishobora gutanga ibyapa bito, nk'impeta ya Pilates, imipira, cyangwa imirongo yo kurwanya, kugirango yuzuze imyitozo y'ivugurura; ariko, ntabwo ari itegeko.
Abatangiye bashobora kwimenyereza Pilato?
Rwose! Abitangira barashobora rwose kwitoza Pilates.Mubyukuri, imashini ivugurura irashobora guhinduka cyane, igafasha abigisha guhitamo guhangana nimyitozo kugirango bakire urwego urwo arirwo rwose. Ibi bituma ihitamo neza kandi ikora neza kubantu bashya kuri Pilates, abakira ibikomere, cyangwa umuntu wese ushaka kubaka buhoro buhoro imbaraga nubworoherane.
Sitidiyo nyinshi zitanga ibyiciro byintangiriro cyangwa intangiriro aho uziga shingiro ryo gukoresha ibikoresho, imiterere ikwiye, hamwe ningendo zifatizo. Gutangira buhoro no kwibanda kuri tekinike bifasha kwirinda gukomeretsa no kwemeza ko wunguka byinshi muri buri somo.
Ni kangahe ukwiye kwitoza kuvugurura Pilates kugirango ubone ibisubizo?
Kugirango ugere kubisubizo bigaragara muri Reformer Pilates, mubisanzwe birasabwa kwitoza inshuro 2 kugeza kuri 3 muricyumweru. Iyi frequency ifasha umubiri wawe kubaka imbaraga, kongera imbaraga, no guteza imbere igihagararo cyiza nta ngaruka zo gukabya.
Guhoraho ni ngombwa-amasomo asanzwe mubyumweru byinshi (mubisanzwe hafi ibyumweru 6 kugeza 8) bizagufasha kumva ufite imbaraga, uringaniza, kandi byoroshye.Niba urimo Pilates hamwe nindi myitozo ngororamubiri, ndetse no kwitabira rimwe cyangwa kabiri mu cyumweru birashobora gutanga inyungu, cyane cyane mukuzamura ihame ryimikorere nijwi ryimitsi.
Niki nakwambara kuri Pilato wivugurura?
Kuri Reformer Pilates, nibyiza kwambara imyenda ikwiye, yoroheje yimyitozo ngororamubiri ituma ibintu byose bigenda kandi ntibizafatwa mumashini. Reba amahitamo nka leggings cyangwa ipantaro irambuye ihujwe hejuru yegeranye, nka tank hejuru cyangwa T-shirt.
Irinde imyenda yimifuka cyangwa ikindi kintu cyose kidakabije, kuko abigisha bakeneye kubona neza guhuza no kumiterere. Byongeye kandi, sitidiyo nyinshi zisaba gufata amasogisi hamwe na reberi kugirango wirinde kunyerera kuri gare ya Reformer. Niba udafite, birashoboka kuboneka kugura kurubuga.
Ihumure n'umutekano ni ngombwa, hitamo rero imyenda ihumeka yemerera kugenda no gutanga inkunga mugihe cy'imyitozo yawe.
Nibyo, urashobora kwitoza kuvugurura Pilates murugo; icyakora, mubisanzwe bisaba ishoramari mumashini ivugurura cyangwa verisiyo yingendo yagenewe gukoreshwa murugo.Mugihe izo mashini zishobora kuba zihenze kandi zigatwara umwanya runaka, zitanga imbaraga zo guhangana hamwe nimyitozo itandukanye nkiyo iboneka muri studio.
Niba kugura Ivugurura atari amahitamo, urashobora kubona inyungu zimwe na zimwe za Pilates murugo ukoresheje imyitozo yuburemere bwumubiri Pilates cyangwa ukoresheje imirongo yo kurwanya, nubwo itazigana byimazeyo uburambe bwabavugurura. Kubatangiye, amasomo ya Reformer Pilates kumurongo arashobora gutanga ubuyobozi binyuze mumyitozo niba ufite imashini.
Igihe cyo kohereza: Jun-23-2025