Muviri wako unochinja nezera - ndizvo zvinofanira kuitawo maekisesaizi ako. Ndosaka vakadzi vakawanda vari kutendeukira kunaPilates kuvakadzisenzira yakachengetedzeka, inoshanda yekuramba wakasimba, uchichinjika, uye wakadzikama.
Kunyangwe iwe uri mumakumi maviri kana makumi matanhatu,Pilates yakanaka kune vakadzivemazera ose. Ndizvolow-impact, anovakacore simba, inovandudzachimiro, uye zvinotsigirakugara zvakanaka. Muchikamu chino, tichaongororamabhenefiti epamusoro ePilatesuye nei ichigona kunge chakanyatsokodzera rwendo rwako rwekusimba.
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下载图片Inokodzera vakadzi veese mazera
Mukuyaruka kwako uye 20s, Pilates inobatsira kuvaka hwaro hwakasimba. Inovandudza kumira panguva yekukura, inowedzera kuziva kwemuviri, uye inogona kutsigira kudzidziswa kwemitambo.
Inosimudzirawo hukama hwakanaka nemuviri wako kuburikidza nekufamba uchifunga, izvo zvakakosha mukukura kwepfungwa uye manzwiro.
Vechidiki neVakadzi vari mumakore avo ekuma20
Munguva yekuyaruka kwako uye makumi maviri, Pilates inokubatsirakuvaka hwaro hwemuviri hwakasimbaiyo inotsigira kukura kwakanaka uye kukura. Inovandudza yakokumira panguva yekukurumidza kukura, inorodza yakokuziva muviri, uye inozadzisa zvimwe zviitiko zvekumhanya zvakaita sekumhanya, kutamba, kana mitambo yetimu. Kudzidzira Pilates zvino kunosimudzira akubatana kwakanaka nemuviri wako, izvo zvakakosha kwaurikugara zvakanaka mupfungwa uye mupfungwasezvaunofamba makore aya ekukura.
Vakadzi vane makore ekuma30 kusvika kuma50
Kana iwe uri kuenzanisa basa rakabatikana, mabasa emhuri, uye shanduko yehomoni, Pilates inogona kuve yako yakavimbika chishandiso chekushandisa.stress managementuye kuchengetedzakushanda simba. Iwe uchavandudzakuonda kwemhasuru tonipasina kuwanda, vandudza yakokugadzikana kwemajoini, uye wedzera yakogeneral stamina-zvese uku uchideredza njodzi yako yekukuvara. Pilates inoshanda nemaitiro emuviri wako echisikigo, ichikubatsira kuchengetedza simba uye simba pasina kuwandisa.
Vakadzi vane makore 60 neKukuru
Sezvaunokura, unogona kusangana nematambudziko akadaikuderera kwekufamba, kusangana kusagadzikana,uyekuenzanisa kunetseka. Pilates inopa alow-impact, customizable Workoutyakagadzirirwa kusangana nezvido zvako zvakasiyana. Inosimbisa tsandanyama dzakakoshakuenzanisa uye kudzivirira kuwa, inoderedza marwadzo asingagumi kubva mumamiriro ezvinhu akadaiarthritiskanaosteoporosis, uye inobatsira kuchengetedza rusununguko rwako. Withanowirirana Pilates maitiro, iwe unogona kuchengetedza yakokufamba, kuwirirana, uye kunaka kwehupenyuzvakanaka mumakore ako ekupedzisira.
Iwo Akasarudzika Mabhenefiti ePilates kune Vakadzi
Core Simba uye Kugadzikana
Imwe huruzvinobatsira zvePilates zvevakadzindiko kutarisisa kwayocore simba. Mwoyo wako unosanganisira wakotsandanyama dzemudumbu, kuzasi kumashure, chiuno,uyepelvic pasi-zvese zvakakosha pachimiro, kuenzanisa, uye kufamba kwezuva nezuva. Kune vakadzi, musimboti wakasimba unonyanya kukosha panguvapamuviri, postpartum recovery,uyekuenda kumwedzi.
Kuburikidza nekufamba kunononoka, kunodzorwa,Pilates inobata mhasuru dzako dzakadzika dzinodzikamisa, kukubatsira kuvandudza kuenzana, kudzivisa kukuvara, uye kufamba zvakanyanya nechivimbo muupenyu hwezuva nezuva.
Flexibility uye Mobility
Kusiyana neakakwira-impact Workouts inosimbisa majoini ako,Pilates zvinyoronyoro inowedzera kushandukauyemhando yekufambakuburikidzakutambanudza uye kufamba kwakasimba. Izvi zvinoita kuti ive sarudzo yakanaka kunevakadzi vemazera ose, kunyanya kana uchinetseka nazvokuoma, kukuvara kwekare, kana kufamba zvishoma.
Kunatsiridza kuchinjika kunoreva kushomeka kwemuviri kusagadzikana uye kuita zvirinani mune mamwe mabasa-kungaveyoga, kufamba, kana kuti kumhanya.
Mamiriro uye Kudzokera Utano
Kana iwe ukagara padhesiki kwemaawa akawanda kana kubata nayokurwadziwa kwepazasi, hausi woga.Mamiriro asina kunakainyaya iri kuramba ichikura pakati pevakadzi uye inotowedzera kuipa nezera.
Pilates inosimbisa postural tsandanyama dzako, kunyanya kumativi emusana nemapfudzi. Inokubatsira kuchengetedza kurongeka kuri nani, kurerutsa kurwadziwa kwemusana, uye kutonzwa uine chivimbo chakanyanya nekusimudzwa, kwakatwasuka.
Pelvic Floor uye Utano hwevakadzi
Yourpelvic floor tsandanyamatsigira nhengo dzinokosha dzakaita sedundira nechibereko chako. Kushaya simba munzvimbo iyi kunogona kutungamirira kuneincontinence, kusagadzikana kwepelvic, kana matambudziko mushure mekusununguka.
MaPilates akawanda anodzidzira anotarisa zvakananga pasi pepelvic, zvichikubatsira kuvaka simba uye kutonga. Izvi zvinonyanya kubatsira panguvapamuviri, kupora mushure mekuzvarwa, uye pashurekuenda kumwedzi, apo kuchinja kwehomoni kunogona kukanganisa hutano hwepelvic. Nekugara uchidzidzira, iwe unowana zvese zviri zviviri rutsigiro rwemhasuru uye kuziva muviri.
Kutanga: Sei Vakadzi Vanogona Kutanga Zvakachengeteka Pilates
Kusarudza Pakati peMat neReformer
Mat Pilatesinosvikika uye inotengeka — zvese zvaunoda ndeye yoga mat. Inotarisa pakufamba kwehuremu hwemuviri, zvichiita kuti ive yakakodzera kune vanotanga.
Reformer Pilatesinoshandisa muchina une zvitubu uye pulleys kuti awedzere kuramba. Inopa kwakadzika mhasuru kubatanidzwa uye mamwe akasiyana asi ingangoda kutarirwa kana studio kuwana.
Sarudza izvo zvinoenderana nemararamiro ako uye kusimba zvinangwa. Nzira dzose dziri mbiri dzinoshanda.
Zvekutarisira muKirasi Yako Yekutanga
Kirasi yako yekutanga yePilates ichatarisa pakufema, kurongeka, uye kudzorwa kufamba. Tarisira zvinononoka, zvemaune maekisesaizi anomutsa musimboti wako uye anodzikamisa musana wako.
Usanetseke nekuchengeta- varairidzi vanopa zvigadziriso zvematanho ese.
Mazano ekunamatira nawo
Tanga zvishoma nezvishoma:1-2 zvikamu pavhiki zvakakwana kuvaka kuwirirana.
Tarisa mafambiro ako:Cherechedza kuti maitiro ako, simba, kana kushungurudzika kwemazinga anovandudza sei.
Tsvaga nharaundaJoin kirasi kana boka repamhepo kuti ugare wakakurudzirwa.
Isa zvinangwa zvinogoneka:Tarisa pane zvaunoitakunzwa, kwete chitarisiko chako chete.
Mhedziso
Hazvinei nezera rako kana fitness level,Pilates anosangana newe pauri-kukubatsira kuvaka simba, kuvandudza chimiro, uye kufamba nechivimbo.
Kana iwe uine chero mibvunzo kana uchida rubatsiro pakusarudza giya rakakodzera, inzwa wakasununguka kutibata nesu kuburikidzaWhatsApp +86-13775339109kanaWeChat 13775339100chero nguva. Tauya kuzotsigira rwendo rwako rwePilates.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
FAQs Pamusoro pePilates yevakadzi
Pilates ndeyevakadzi chete here?
Aihwa.Kunyange zvazvo maPilates akawanda ekushanda achiitwa zvakanyanya nevakadzi, anobatsira zvakaenzana kune varume. Iko kutarisa kuchinjika, simba repakati, uyekufamba kwakaderera inoita kumba Pilates workouts kunyanya kukwezva vakadzi.
Ndezvipi zvakakosha zveReformer Pilates?
Pilates reformer mabhenefiti Inobatsira kukuvara kupora, inovandudza chiyero uye inowedzera kuziva kwemuviri. Vanhu vazhinji vanoti zvinochenesa pfungwa dzavo uye zvinovapa simba.
Vatanga vanogona kuita Reformer Pilates?
Hongu, iyi ndiyo yekutanga-ushamwari yekuvandudza pilates. Vadzidzisi vane ruzivo vanotora iwe kuburikidza neakakosha uye ekugadzirisa maitiro ekusimba kwako, saka zvakachengeteka kune vanotanga.
Reformer Pilates yakanaka kune vanhu vane kurwadziwa kwemajoini here?
Muchina unobata muviri wako, uchibatsira uye kuderedza kushushikana panzvimbo dzakaoma paunenge uchivaka simba uye kushanduka.
Kangani pandinofanira kuita Reformer Pilates kune mhedzisiro?
Iwe unoda kunge uchiita Reformer Pilates kaviri kana katatu pasvondo kuti uone mibairo. Consistency yakakosha pakuwedzera simba rako, chimiro uye kuchinjika.
Chii chandinofanira kupfeka kukirasi yangu yekutanga yeReformer Pilates?
Pfeka hembe dzakanaka, dzakasimba dzekurovedza muviri dzinoita kuti zvive nyore kufamba. Usapfeke zvipfeko zvebhegi, zvinogona kubatwa mumushini! Masokisi asina-slip anogara achikurudzirwa.
Reformer Pilates ari nani pane Mat Pilates?
Iyo reformer pilates inowedzera pane izvi zvakanaka nekupa inogadziriswa kuramba uye kutsigira kwakakura kwakasiyana maekisesaizi. Zvinogona kunge zviri nani kune simba uye rehab. Ose ari maviri anowedzera kugadzikana kwepakati uye kuchinjika.
Nguva yekutumira: Aug-13-2025