Uri kushamisika kana Pilates inogona kukubatsira iwe kuvaka tsandanyama? Hausi wega. Vanhu vazhinji vanofungidzira kuti kuvaka mhasuru kunoda uremu hunorema kana kurovedza muviri kwakasimba. Asi Pilates inzira ine simba, yakaderera-yakadzika yekusimbisa uye kuridza muviri wako-kunyanya yako musimboti-pasina bulking up. Kunyangwe iwe uri kutsvaga mhasuru yakaonda, kumira kuri nani, kana kushanda nesimba kwehupenyu hwezuva nezuva, Pilates inogona kuburitsa.
Mugwaro iri, iwe uchaona chaizvo kuti Pilates inovaka sei tsandanyama, kuti inofananidzwa sei nekuremesa, uye kuti iwe unogona sei kuwedzera mibairo yako.
Iyo Pilates Inovaka Tsandanyama
Pilates yakagadzirirwa kushanda ese makuru uye madiki mhasuru mapoka kuburikidza neanodzorwa mafambiro, bodyweight kuramba, uye yakanangwa kubatikana. Kusiyana nekudzidziswa kwesimba kwechinyakare kunotarisa pakusimudza zvinorema, Pilates anosimbisatsandanyama kuenzanisa, kugadzikana, uye kutsungirira. Heino mashandiro ayo:
Nguva Yekushushikana
Pilates inovaka tsandanyama kuburikidzamacontractions akasimba. Nokuita zvishoma nezvishoma, kufamba nemaune, tsandanyama dzako dzinogara pasi pekunetsekana kwenguva refu, izvo zvinokurudzira zvose simba uye kutsungirira. Semuenzaniso, kubata puranga kunonangidzira madziro edumbu rako-rectus abdominis-kwenguva yakareba, zvichikubatsira kusimbisa musimboti wako pasina huremu hunorema.
Kunyangwe kumbomira kudiki panguva yekufamba kwakaoma, senge kusimudza gumbo kana roll-ups, chengetedza tsandanyama, kuvandudza.tsandanyama kutsungirira. Iyi nzira inonyanya kushanda kune yakomusimboti uye stabilizer tsandanyama, iyo inotsigira chimiro uye kuenzanisa.
Eccentric Contractions
Mazhinji Pilates maitiro anotarisaeccentric contractions, uko tsandanyama dzinorebesa dzichidzorwa. Kufamba sekudonha-pasi uye kudzikisa makumbo ako zvishoma nezvishoma kunobata tsandanyama zvakasiyana pane kusimudza, kuwedzera kuchinjika, simba, uye kusimba.
Semuenzaniso, kana iwe uchiita kudonhedza pasi, yako abs inodzora kufamba kunopesana negiravhiti. Izvi zvinovandudzacore stabilitynepo ichideredza njodzi yekukuvara. Kudzora eccentric kufamba kunobatsira tsandanyama dzako kukurapasina kubvaruka, kukurudzira simba renguva refu.
Targeting Stabilizer Muscles
Pilates inomisikidza mhasuru diki dzekudzikamisa kazhinji dzinoregeredzwa mumitambo yechinyakare. Maekisesaizi akaita semabhiriji egumbo rimwe chete kana mapuranga epadivi anosimbisa aya mamhasuru akadzika akakupoteredzacore, hips, uye musana, kuvandudza kuenzanisa uye kugadzikana kwekubatana.
Strong stabilizers zvinoreva:
l Zvirinani kumira uye kurongeka kwemusana
l Kuderedza njodzi yekukuvara
l Kuwedzerwa simba rekushanda kwekufamba kwemazuva ese sekufamba, kukotama, kana kusimudza
l Pilates inonyanya kubatsira kune vakwegura, kubatsira kuchengetedza kufamba uye kuderedza ngozi yekudonha.
Progressive Resistance
Pilates haisi kungoita bodyweight. Unogona kushandisamabhendi ekupikisa kana michina yekuvandudzakupikisa tsandanyama mberi. Nekuramba uchiwedzera kuramba, unokurudzira kukura uye kudzivirira mapani.
Semuenzaniso, zvitubu pamushini wekuvandudza zvinogona kunanga ako maquads, glutes, kana hamstrings zvakanyanya kupfuura bodyweight chete. Pilates inobvumirainogadziriswa kurambasaka iwe unogona kugadzirisa maworkouts kune yako simba level.
Pfungwa-Muscle Connection
Pilates anosimbisakufamba nemauneuye kuziva muviri. Kutarisa pane tsandanyama yauri kushanda kunowedzera kubatanidzwa uye kunovimbisa kunyangwe budiriro. Semuyenzaniso, kungwarira kuita obliques ako panguva yekumonyoroka kunokubatsira kupisa mhasuru chaidzo zvakanaka.
Kubatana uku kunonatsiridza chimiro, kunoderedza kudzoreredza mafambiro, uye kuvakakuenzana, simba rinoshanda.
Pilates vs. Weightlifting: Ndeipi Inovaka Tsandanyama Zvirinani?
Ose maPilates uye kusimudza uremu anobatsira iwe kusimbisa mhasuru, asi anosiyana munzira, zvishandiso, uye zvinangwa.
| Feature | Pilates | Kusimudza simbi |
| Impact paMajoini | Kukanganisa kwakaderera, kunyoro | Inogona kuomesa majoini kana chimiro chisina kunaka |
| Muscle Focus | Stabilizers, kutsungirira, kushanduka | Kuwanda, simba, simba |
| Equipment | Mats, reformers, resistance bands | Mabhero, dumbbells, michina |
| Frequency | 2–4x pavhiki | 2–4x pavhiki |
| Range of Motion | Inovandudza kushanduka uye kufamba | Inowedzera kugadzikana uye simba |
Muscle Endurance:Pilates inoshandisa inononoka-inobata tsandanyama fibers kuburikidza ne-high-rep, yakaderera-resistance maekisesaizi senge denderedzwa remakumbo kana mapuranga, inosimudzira kusimba kwezviitiko zvezuva nezuva. Kusimudza uremu kunogona kuchinjirwa kutsungirira asi kazhinji kunonangana nesimba rine huremu hunorema.
Muscle hypertrophy:Pilates inovaka mhasuru dzakaonda, toned pasina kuwanda. Resistance bands kana reformers anowedzera tension, activating fibers fortsandanyama toning, asi hypertrophy kazhinji ishoma pane kusimudza uremu.
Kushanda Simba:Pilates inokundamusimboti, kuenzanisa, uye kubatana, kuvandudza kufamba kwehupenyu chaihwo. Weightlifting inovaka simba uye simba, kunyanya kuburikidza nekusimudza komputa, asi Pilates inowedzera kuchinjika uye postural alignment mabhenefiti.
Iwo Akakosha Masumbu Mapoka Pilates Targes
Pilates haisi yekungoti abs-inosimbisa yakomuviri wose.
• Core (matumbu, magonyera, musana):Inovandudza kugadzikana, kuenzanisa, uye simba rose remuviri.
•Glutes:Inotsigira kurongeka kwehudyu, simba, uye chimiro.
• Tsandanyama dzekumusana:Inosimudzira kufamba kwemusana uye inoderedza marwadzo ekudzokera shure.
•Stabilizers:Inosimbisa mhasuru diki dzakakosha pakufamba chaiko uye kudzivirira kukuvara.
Deep Core Focus
Pilates inosimbisa iyotransverse abdominis, corset yako yepanyama, inotsigira musana uye pelvis. Inofamba se "zana" inobatawo maoko nemakumbo, ichikurudzirakurongeka kwemuviri wakazara. Simba guru rinowedzera kumira, kuenzanisa, uye kuderedza ngozi yekukuvara.
Glutes Engagement
Vazhinji vedu tinogara zuva rose, tichisiya glutes isingashande. Pilates anovamutsa nemaekisesaizi akadaimabhiriji, kusimudza makumbo, uye magomba eclam, kuwedzera hudyu kugadzikana uye simba. Yakasimba glutes zvakare inotsigira yakaderera kumashure uye inovandudza chimiro.
Back Strength
Pilates inosimudzira yakoerector spinaeuye mamwe mamhasuru ekumashure kuburikidza nekuwedzera, kumonyoroka, uye kutambanudza. Kugara uchidzidzira kunoderedza marwadzo, kunowedzera chimiro, uye kunopesana nemararamiro ekugara.
Mat vs. Reformer Pilates yeMuscle Gains
Mat Pilatesinoshandisa huremu hwemuviri wako kudzivirira, ichiita kuti iwanikwe chero kupi. Inosimbisa musimboti uye stabilizer tsandanyama zvinobudirira, inovandudza kutsungirira uye kumira.
Reformer Pilatesinoshandisa zvitubu zvekugadzirisa kusagadzikana. Maekisesaizi akafanana netsoka anotevedzera akaremerwa squats, achipa kukurumidza kuwana simba uye nekunatsiridza mafambiro.
Nzira Yakanakisa:Kubatanidza mat uye reformer Pilates 3-5 nguva pasvondo kunowedzera simba, kuchinjika, uye mhasuru toni, uku uchichengeta kurovedza kutsva.
Kuwedzera Kukura Kwetsandanyama Yako nePilates
Kuti uwane zvakanyanya kubva kuPilates:
Wedzera Kuramba
Shandisa mabhendi, zviremu zvinoreruka, kana zvigadziriso zvepamusoro zvechirimo pane vanochinja. Kuwanda kunofambira mberi kunosimudzira kukura kwemhasuru uye kunodzivirira mapani. Sarudzo dzepamberi semapuranga akaremerwa kana maekisesaizi egumbo rimwe chete anowedzera dambudziko.
Rongedza Zvokudya Zvokudya
Tsandanyama dzinoda mafuta kuti dzigadziriswe uye dzikure. Eatprotein yakaonda, yakaoma carbs, uye mafuta ane hutano mushure mekushanda. Chinangwa che 1.6-2.2 g yeprotein pakg yehuremu hwemuviri. Gara uine hydrated kuti uchengetedze kushanda.
Ramba Wakasimba
Dzidzira Pilates2-4 nguva pavhiki. Tarisa kufambira mberi kwako, pemberera zviitiko zvakakosha, uye sanganisa mucardio kana uremu kudzidziswa kwezvakasiyana. Consistency ndiyo yakakosha kune zvinoonekwa mhedzisiro.
Sanganisa Nemamwe Masimba Ekuita
Pilates inozadzisa uremu uye maekisesaizi emuviri zvakakwana. Inowedzera kushanduka, simba repakati, uye kugadzikana kwemajoini, kugadzira ayakanyatso kutenderera chirongwa chekusimba.
Benefits Beyond Muscle
Pilates inopa zvinopfuura simba chete.
Mamiriro & Kurongeka
Kusimbisa musimboti, musana, uye mapfudzi kunovandudzakurongeka kwemusanauye inoderedza kushushikana kwemajoini. Kumira kurinani kunowedzera kusatya uye kugona mukufamba kwemazuva ese.
Kudzivirira Kukuvadza
Kubatanidza mhasuru dzakagadzikana uye kuvandudza kuchinjika kunoderedza njodzi yekukuvara, kungave kugym kana muhupenyu hwezuva nezuva. Kudzora, kuderera-kukanganisa kufamba kunodzivirira majoini paunenge uchivaka kusimba.
Kuziva Muviri
Pilates inodzidzisa kufunga uye maitiro akakodzera ekufamba. Unozofamba zvakanaka, kunzwa kusimba, uye kuderedza kuneta. Vakuru vanonyanya kubatsirwa nekuvandudzwa kwekuenzanisa uye kugadzikana.
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
Mhedziso
Saka, Pilates inovaka tsandanyama here?Zvamazvirokwazvo-asi inovaka yakaonda, inoshanda simba pane kuwanda.Nekuvandudza kugadzikana kwepakati, activate stabilizers, uye kusimbisa chimiro, Pilates inokubatsira kufamba zvirinani, kudzivirira kukuvara, uye kunzwa kusimba zuva rega rega.
Kana uchidamat kana mushanduri Pilates, kuwirirana kwakasanganiswa nekudya kwakakodzera uye kudzidziswa kwekudzivirira kunowedzera mhedzisiro. Kuti uwane mibairo yakanaka, funga kubatanidza maPilates ane uremu kana mamwe maekisesaizi esimba.
Ipa Pilates kuedza-zvinopfuura kungoita tsandanyama. Zviri pamusorokufamba zvine hungwaru, kuvaka mwero, uye kunzwa kusimba zuva rega rega.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
Mibvunzo Inowanzo bvunzwa
1. Ko Pilates inobatsira kuvaka tsandanyama here?
Ehe, Pilates inosimbisa uye toni mhasuru, kunyanya yako musimboti, pasina kuwedzera kuwanda.
2. Ko Pilates anogona kutsiva weightlifting kuti tsandanyama kukura?
Kwete zvachose. Pilates inovaka simba uye kutsungirira asi inoshaya inorema yekudzivirira kune yakakura hypertrophy. Kubatanidza zvose zvinopa zvibereko zvakanakisisa.
3. Pilates anonangana nemhasuru dzipi?
Inonangaglutes, musimboti, zvidya, maoko, uye stabilizersnokuda kwesimba rose remuviri uye inzwi.
4. Mat kana anovandudza Pilates zviri nani pakuvaka tsandanyama?
Reformer Pilates inopa kuramba kwakanyanya, nepo mat Pilates inosimbisa uye toni zvinobudirira kushandisa uremu hwemuviri.
5.Can iwe unogona kuvaka tsandanyama saizi nePilates?
Pilates inosimudzira toni uye kutsungirira, ichigadzira mhasuru dzakaonda asi kwete yakakura yakawanda.
6.Ndinofanira kuita sei Pilates kuvaka tsandanyama?
Chinangwa nokuda2-4 zvirongwa pavhiki, pamwe chete nekudya kwakakodzera uye kurara.
7.Pane zvimwe zvinobatsira kunze kwemhasuru?
Hongu, Pilates inovandudza chimiro, kushanduka, kuenzanisa, kuziva muviri, nekudzivirira kukuvara-ichiitapurogiramu yehutano yakakwana.
Nguva yekutumira: Sep-08-2025