Pilates inonyanya kushanda kana ichiitwa 2-4 nguva pavhiki. Vanotanga vanogona kutanga nezvikamu zvishoma zvekuvaka simba uye kushanduka, asi vane ruzivo rwekudzidzira vanogona kuwedzera zvimwe kuti vawedzere kugadzikana kwepakati, kumira, uye inzwi remhasuru. Kusagadzikana ndicho chinhu chikuru - muitiro wenguva dzose unovimbisa kufambira mberi kwakadzikama pasina kuneta. Pilates inogona kumira yega kana kuzadzisa mamwe maekisesaizi, saka teerera kune muviri wako uye uwane maitiro anoenderana nemararamiro ako.
Yako Yakanaka Pilates Chirongwa
Your optimalPilates Workoutpurogiramu ichasiyana zvichienderana nezvinangwa zvako zvekusimba, ikozvino kusimba nhanho, uye kudzoreredza zvinodiwa. Izvo ndezvekurova chiyero pakati pePilates frequency, intensity, uye kuzorora izvo zvinokupa iwe zvakanakisa maPilates mhedzisiro pasina kuisa njodzi yekukuvara zvakanyanya. Heino runyoro rwemaitiro ekugadzirisa yako Pilates hurongwa.
Kune Vanotanga
• Tanga nechidzidzo chimwe chete pasvondo kuti unyatso dzidza nezvekufamba kwakakosha. Yakanakira kusimudzira core simba uyekuziva muviri.
• Tarisa pane chimiro chakanaka, kwete pakusimba kwekudzivirira kukuvara uye kuvaka maitiro.
• Kana wangonzwa uine chivimbo, wedzera kaviri kana katatu pasvondo.
• Enda kumakirasi evanotanga kana maekisesaizi epamhepo evachangotanga.
Yekuchengetedza
2-3pilates sessionssvondo rinokuchengeta uri padanho rako rekusimba.
Sanganisa mune mat uye anogadziridza Pilates kuti awedzere kuenzanisa Workout. Mat Pilates anotarisa pamusimboti, anovandudza anowedzera kuramba kwesimba.
Kusawirirana kuverengeka-kuchengeta kuhurongwa kunodzivirira mapani uye kunochengetedza hurefu nenzwi.
Tora izvi kukwenenzvera mafambiro, kuchengetedza mibairo kwenguva refu uye kwete stale.
ZveShanduko
Kana iwe uchida kunyatsoona mhedzisiro pfura ye3-5 Pilates workouts pasvondo.
Pair Pilates ne cardio kanakudzidziswa simbakumusanakuora muviriuye musuru toning.
Level-up ine sweatiest advanced reformer kana dynamic mat routines.
Edza zviwanikwa nekuchengeta track yezvawawana muchimiro, simba, kana kutsungirira uye gadzirisa hurongwa zvinoenderana.
Yevatambi
Rova yako yakakodzera pilates hurongwa 1-3 nguva pasvondo kuti uwedzere kugadzikana kwepakati uye kushanduka.
Simbisai pane maekisesaizi ekudzora kufamba uye kudzivirira kukuvara - kudonha-pasi, denderedzwa remakumbo nezvimwe.
Wedzera mutambo-chaiwo kudzidziswa nePilates kuti uwedzere chiyero uyekushanda simba.
Iyi nzira yakabatanidzwa inogona kukurudzira kuwana nguva dzose mukushanda.
For Rehabilitation
Osteoporosis yanga iri mupfungwa dzangu nguva pfupi yadarika, saka ndakava neruzivo rwakanaka nemurairidzi chaiye wePilates ari shamwari inonzi Liliana Cote.
Tanga nekufamba kwechiedza kwakanangana nekuwanazve huwandu uye kufambira mberi zvishoma nezvishoma kukudziridza simba.
Iwe unogona kuenda kakawanda apo muviri wako unogadzirisa, asi mazuva ekuzorora anoramba achikosha kuti udzoke.
Mbeu Pilates kune zvinangwa zvekurapa kwemuviri zvekupora zvachose.
Gadzirisa Maitiro Ako
Pilates inzira inoshanduka, inochinjika yekusimba iyo inogona kugadzirirwa vanhu vane zvinangwa zvakasiyana, mamiriro emuviri, uye mararamiro. Nekugadzirisa yako pilates Workout hurongwa, unogona kugadzira tsika inoenderana nezvido zvako uye inowedzera pilates mhinduro.
Zvinangwa Zvako
Sarudza zvinangwa zvemuviri wako. Saka, kana iwe uchida kuderedza uremu, kuwedzera kuchinjika, kana kuvaka musimboti wako, zvinangwa zvako zvinoraira kuti kakawanda sei uye nesimba raunodzidzira. Semuyenzaniso, kana urikuda kuita toni, 4-5 times pasvondo zvingave zvakanakisa, kusasa mumabasa akatarwa akadai sePilates Hundred or Side Plank kupisa core yako.
Vanogona kutanga ne 2-3 vhiki nevhiki kuti vadzivise kukuvara kwepamusoro uye kubvumira muviri kuti uenderane nekufamba. Sezvaunofambira mberi, varapi vepamberi vanogona kukwira kusvika pa5-6, vachibatanidza basa rehunyanzvi seReformer Pilates. Kudzokorodza zvinangwa zvako nguva nenguva kunoita kuti tsika yako ikure nezvido zvako, inoramba ichibatsira uye mukuwirirana nezvishuwo zvemifananidzo mikuru.
Muviri Wako
Kuteerera kumuviri wako chinhu chinokosha muPilates. Yourzuva nezuva simba mazinga, kukuvadzwa kwekare, kana kuti ganhuriro dzomuviri zvinofanira kuraira rudungwe rwako. Somuenzaniso, kana uinekurwadziwa kwepazasi, mafambiro akadai sePelvic Curl anozobvongodza tsandanyama pasina kurwadziwa kunopisa. Zvirinani, kubvunzana nemupi wehutano kana murairidzi ane rezinesi anogona kubatsira kusimbisa kuchengeteka uye kushanda.
Kuenzanisa maworkouts, zvakare. Pilates inoshanda muviri wese, saka batanidza maekisesaizi epakati, maoko, makumbo, uye kumashure. Nekuteerera kumuviri wako uye kugadzirisa kusimba zvinoenderana, unodzivirira kuwedzeredza uye kudzivirira kuneta. Saka kana iwe uchinzwa kurwadziwa, tora zuva rakareruka rinosimbisa kutambanudza uye kufamba pane kutema uye basa rinorema, rekuvaka simba.
Mararamiro Ako
Zvisungo zvako zvezuva nezuva uye karenda zvinoraira kana uye kana uchidzidzira. Kunyangwe maminetsi gumi nemashanu kusvika makumi maviri anogona kugariswa muzuva rakabatikana, uye kune bhenefiti yekureruka nekudzidzira kumba. Frequency beats time - kaviri-vhiki nevhiki zvidzidzo zvakanangana, zvemhando yepamusoro zvinogona kuunza zvibereko zvinoshamisa.
Kuisa premium pakudzoreredza kwakakosha kune neophytes kana avo vanokwira yavo yekudzidzira frequency. Mazuva ekuzorora ngaagadzirise mhasuru uye kudzivirira kupera simba. Kuwedzera pilates muhupenyu hwako kunofanirwa kuita, kwete kunetseka.
Pilates mukati mevhiki yako
MaPilates anogona kupinda mune yagara yakatenderedzwa kusimba regimen nenzira dzakasiyana zvichienderana nezvinangwa zvako uye mararamiro. Kuronga vhiki yako neyakaenzanirana pilates Workout hurongwa pakati pemamwe maekisesaizi inopa siyana uye kuenzanisa, kudzivirira kupera simba uye kuwandisa.
NeCardio
Pairing pilates ne cardio workouts inzira inonakidza yekuwedzera kusimba kwese. Cardio yakadai sekumhanya, kuchovha bhasikoro, kana kushambira inovaka moyo kutsungirira, uye Pilates inobatsira nekushanduka-shanduka, simba repakati, uye chimiro. Semuenzaniso, unogona kutora maminetsi makumi matatu ekumhanya, uye wozoita Pilates zuva rinotevera, kudzikamisa kusimba nekupora.
Inogona kushandiswa sechishandiso chekudzorera mushure me super-intense cardio. Chimwe chinhu chakaderera, sePilates, kutambanudza mhasuru idzodzo uye kuwedzera kuyerera kweropa, kunoderedza kurwadza. Izvi zvinonyanya kubatsira post-HIIT kana kureba kumhanya.
Kuisa cardio pamazuva ako asiri maPilates inzira yechipiri yekudzivirira overtraining. Semuenzaniso, mazuva maviri ePilates pavhiki, akasanganiswa ne3 cardio mazuva anobvumira kupora. Kana, zvirinani zvakadaro, mashup Pilates uye cardio mune imwe yekurovedza muviri - dunhu rinochinjana pakati pePilates uye pfupi, yakanyanya kuputika kwecardio - izvo zvinokuchengetedza iwe nguva UYE kuwedzera kutsungirira kwako uye simba.
Nesimba
Pilates inozadzisa kudzidziswa kwesimba nekuvandudza tsandanyama chiyero uye kuchinjika, zvichiita kuti ive yakanaka yekuwedzera kune yako yekurovedza muviri maitiro. Weightlifting inoshanda yakananga nhengo dzemuviri, nepo Pilates Workout inodzidzisa kudzikamisa mhasuru dzinowedzera kuita kwese. Semuenzaniso, kubatanidza mapuranga ePilates kana kusimudza gumbo kunogona kusimudzira kugadzikana kwako kwepakati, izvo zvinogona kubatsira nekusimudza kunorema senge squats kana kufa.
Nekuchinjanisa Pilates uye simba rekudzidzisa mazuva, tsandanyama dzako dzichava nenguva yakawanda yekupora. Kana iwe ukasimudza simbi katatu pasvondo, funga kuwedzera Pilates mumazuva asiri kuti uenzanise purogiramu yako yekushanda. Resistance-based Pilates maekisesaizi, seaya anoshandisa shanduko kana mabhendi ekupikisa, anogona kupinza kusimba uye kusiyana-siyana mumaitiro ako.
Pilates mukati mevhiki yako yakachengeteka kuita zuva nezuva, asi kuterera kwemuviri kwakakosha nechero kubatanidzwa kwemuchinjikwa. Vatsva vanogona kutanga ne2-3 zvikamu pasvondo, vachikwira apo simba ravo rinowedzera. Kuenderana kwakakosha, uye zvikamu zvitatu pasvondo zvinowanzoratidza mhedzisiro mukati memwedzi.
Mat Versus Reformer Frequency
Kuwanda kwekudzidzira mat kupesana nevanovandudza Pilates kunogona kusiyana zvichienderana nezvinangwa zvehutano hwemunhu, zvaanoda, uye kuwana midziyo yePilates. Imwe neimwe fomati ine yayo yakasarudzika mabhenefiti, asi yakaenzana Pilates Workout chirongwa chinosanganisira ese ari maviri anopa akanakisa epasirese.
| Type | Frequency | Chinangwa |
| Mat Pilates | 2-3 nguva pavhiki | General kusimba, kuchinjika, uye nyore |
| Reformer Pilates | 1-2 nguva pavhiki | Rehabilitation, kudzidziswa kuramba, uye kuvaka simba |
| Yakasanganiswa | 3-5 nguva pavhiki | Kusimba kwakazara, kutonga, uye kuchinjika |
Mat Work
Mat Pirato kanenge kaviri pasvondo kumisikidza simba rekutanga uye kutonga. Inotarisa pakufamba kwehuremu hwemuviri, senge zana kana roll-up, iyo inowedzera kuchinjika, kugadzikana kwepakati uye chimiro. Vamwe vanoibhutsura kusvika katatu pasvondo, kunyanya mukutsvaga kusimba kana kusanduka.
Kanda mune mamwe mapuropu senge mabhendi ekupikisa, mhete dzePilates, kana mabhora madiki kuchengetedza zvinhu zvine simba uye zvinonakidza. Semuenzaniso, kushandisa bhendi rekudzivirira paunenge uchiita kutambanudza makumbo kunogona kubatsira kuvandudza simba uye kushanduka.
Mat Pilates, zvakare, yakanyanya nyore. Unogona kuzviita kumba uine nzvimbo diki uye zero zvishandiso - zviri nyore kudzvanya mune inobatikana maitiro. Nekudzidzira kunoenderana uye chimiro chakanaka, kukurumidza kuputika kwemaminetsi makumi maviri kunogona kungoshanda semakirasi akareba.
Reformer Basa
Reformer Pilates inoshandisa yakanangwa, inogadziriswa kuramba kuvaka simba uye kuwedzera kurongeka. Zvinhu zvakaita setsoka kana denderedzwa remakumbo zvinogona kugadziridzwa kuti zvigare.
Ipfungwa yakanaka kushanda nemudzidzisi, kunyanya seanotanga. Murairo wakakodzera uchakubatsira iwe kugona matekiniki, kudzivirira kukuvara uye kuwana zvakanyanya kubva mukuedza kwako.
Kusanganiswa mubasa rekuvandudza pamwe chete nebasa remeti rinokuchengetedza iwe wakanyatsorongeka. Semuyenzaniso, kuenzanisa reformer leg presses ine mat-based core work inobata chiyero.
Reformer pilates, iyo yakanakira rehab uye kudzivirira kukuvara). Kungodzidzira 1-2 nguva / vhiki kunogona kuwedzera kugadzikana kwemajoini uyetsandanyama kunyatsoshanda- zvese panguva yekuderedza kushushikana.
Teerera Muviri Wako
Iyi ndiyo kiyi kune yakachengeteka uye inoshanda Pilates Workout chirongwa. Nekuteerera kune muviri wako, iwe unodzivirira kukuvara, wedzera maPilates ako masesheni, uye uwane mhedzisiro yepamusoro. Muviri wemunhu wese unoita zvakasiyana, saka kunzwisisa miganhu yako uye zvaunoda kwakakosha pakufambira mberi kwakasimba murwendo rwako rwePilates.
5.1Zviratidzo Zvekufambira Mberi
Kuwedzera kuchinjika, kuve nechimiro chiri nani, uye kukudziridza yakasimba yepakati simba ndizvo zvekutanga zviratidzo kuti pilates yako tsika iri kushanda. Kunyangwe mafambiro akajairwa, sekukotama kana kusvika, anozonzwa kuyerera uye nemaune. Idzi shanduko dzinowanzova chiratidzo chekuvandudza neuromuscular coordination.
Kuwedzera kusimba muzvikamu chiratidzo chakanaka. Kana iwe ukaona maekisesaizi ave nyore pasina kukonzera mhepo yemujaho, kutsungirira kwako kuri kukura. Saizvozvovo, kuvandudzwa kwekutonga pamusoro pekufamba kwako kunoratidza kuti yakopfungwa-muviri kubatanairi kuwedzera, chinangwa chikuru chaPilates.
Zviitiko zvidiki, zvakaita sekubata puranga riya kwemasekonzi mashoma kureba, kana kukunda maekisesaizi aya akaoma, akakodzera kupembera. Kuchengeta chinyorwa chezviitwa zvakadaro kunogona kukurudzira uye kusimbisa kukura kwako. Kuratidzwa kwemuviri - iri nani tsandanyama toni, trimmer silhouette - inogona kunge iri girazi rekuzvipira kwako.
Zviratidzo Zvekuwandisa
• Kunyanya kurovedza muviri kunomisa zvaunowana zvokonzera kukuvara. Ngwarira zviratidzo izvi:
• Kuramba kuneta kana kushaya simba panguva yekushanda
• Kurwadza kwetsandanyama kusingadzikire mushure mekuzorora zvakakwana
• Kutadza kurara kana kunzwa kushatirwa
• Kuderera kwekuita kana simba
Kana uchirwadziwa kwekanguva, zviri nani kuti udzike nguva. Mazuva ekuzorora akakosha kuti upe tsandanyama dzako nguva yekupora uye kuvandudza. Kusanganisa maitiro ako kunodzivirira kupera simba uye kunochengeta zvinhu zvinonakidza.
Basa Rokuzorora
Zororo rakakosha sezvakangoita chero kurovedza muviri, kusanganisira Pilates. Mazuva ekuzorora akarongwa anodzivirira kupera simba uye anobatsira kupora kuti uwedzere kushanda. Kuti uwedzere kupora, zviitwa zvakareruka senge yoga kana kutambanudza zvinogona kukuchengetedza uchifamba pasina kuwandisa system yako.
Musanganiswa wezvikamu zvakaoma + nguva yakanaka yekudzika inobvumira muviri wako kupora uye kusimba. Kubudirira kwakasimba muPilates kusanganiswa kwekugadzikana uye kuzorora, kwete zvishoma basa.
Pfungwa-Muviri Kubatana
Sezvo kubatana kwepfungwa-muviri kunotidzidzisa, yenguva dzose pilates Workout inosimudzira iyi link. Nekutarisa kwayo pamafambiro nemaune uye kufema kwekuziva, pilates inopa hurongwa hwekusimbisa iyi kubatana, ichishandura yega yega pilates sesheni kuita inorangarira kurovedza muviri.
6.1Mental Clarity
Pamusoro pezvo, Pilates inogona kubatsira kurodza kutarisa kwepfungwa nekukurudzira varapi kuti vateerere mafambiro avo uye kufema. Iyi mhando yekuisa pfungwa inocheka nepakati pepfungwa uye inokudziridza kujeka. Semuyenzaniso, maekisesaizi akadai sekurokorodza anoda kutarisisa zvakakwana, asingapi nguva yekuti pfungwa dzako dzidzungaire.
Kufema kwakafanana kunodzorwa pakati pePilates kune kuzorora kwakafanana nekudzikamisa pfungwa. Kufema kwakadzika, rhythmic kunoudza sisitimu yetsinga kuti isununguke, ichiisa kudzidzira mumamiriro ekufungisisa. Ndizvo zvinoita kuti maPilates ave nesimba panguva yekunetsekana - kupa zororo repfungwa paunenge uchivaka kusimba kwemuviri.
Kugara uchifungisisa kuchaita mutsauko kuhutano hwako hwepfungwa. Vazhinji vavo vanoti vanonzwa kudzikama uye kutariswa mushure menguva dzenguva. Iyo inononoka rhythm yePilates inokurudzira kuvepo, ichikubatsira mukubatana nemuviri wako uye kunyaradza pfungwa dzako.
Kuderedza Stress
Kushungurudzika kwenguva refu kunogona kukanganisa hutano hwako hwepanyama uye hwepfungwa. Pilates inopa nzira yekurwisa zviratidzo izvi nekunyorova, kuita nemaune kufamba. Semuyenzaniso, musana wekutambanudza maekisesaizi anogona kudonhedza akaunganidzwa kubva kumashure uye pamapfudzi - akajairika nzvimbo dzekuchengetedza kusagadzikana.
Kusanganisira kuyerera kunonyevenutsa kunotarisa pakuyerera pakati pemapose kunogona kupa kuzorora. Kubatanidza Pilates uye kufungisisa kunowedzera zororo rekushushikana nekubatanidza kufamba kwemuviri nekudzikama kwepfungwa. Zvadaro, nzira mbiri iyi inogona kuunza rugare rwakadzama.
Pane mukana wenguva refu yePilates kudzidzira inogona kukuita zvirinani pakutsungirira kushushikana. Iyo tsika inosimudzira somatic senitivity, ichikutendera iwe kuona uye kudzoreredza kusawirirana pazvinomuka. Nokufamba kwenguva, kungwarira uku kunogona kukurudzira kudzora manzwiro uye kuenzana kwepfungwa.
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
Mhedziso
Wagadzirira kutora danho rinotevera here? Pilates inzira ine simba yekuvaka simba, kuvandudza chimiro, uye kuwedzera hutano hwese. Pasinei nokuti unotanga nezvikamu zvishomanana pavhiki kana kunyura mumuitiro wenguva dzose, kusachinja-chinja kuchaunza migumisiro inogara. Tanga nhasi, ramba wakazvipira, uye rega Pilates ashandure muviri wako nepfungwa.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
Mibvunzo Inowanzo bvunzwa
1.Vanotanga kuita Pilates kakawanda sei?
Kutanga ne2-3 pilates sesheni pasvondo kwakaringana, sezvo iyi chirongwa chekurovedza muviri chinobvumira muviri wako kuchinjika iwe uchiwana simba uye kuchinjika.
2.Ndinogona kuita Pilates mazuva ese?
Ehe, iwe unogona kutevedzera yakaringana pilates Workout hurongwa zuva nezuva kana muviri wako uchinzwa kwazviri. Alternate pakati yakaoma uye yakareruka pilates sesheni kudzivirira kukuvara zvakanyanya.
3.Maminitsi makumi maviri ePilates anokwana here?
Hongu, maminetsi makumi maviri ekudzidzira pilates anogona kushanda, kunyanya kana iwe uri mutsva kana uine chirongwa chakabatikana. Ingori chiyeuchidzo - tarisa pane nemaune, yakanaka fomu mafambiro.
4. Ndinofanira kuita mat kana reformer Pilates kakawanda here?
Mat Pilates inogona kuisirwa muhutano hwakadzikama kazhinji kazhinji nekuda kwehunhu hwayo hunyoro, nepo Reformer Pilates, kurovedza muviri kwakanyanya, kunowanzoitwa ka2-3 pasvondo.
5.Chii chinoitika kana ndikapfuudza Pilates?
Kubatanidza mazuva ekuzorora mune yako yakakodzera Pilates Workout chirongwa kwakakosha, sezvo yakawandisa Pilates inogona kutungamira kune kuneta kana kunetseka.
6.Ndingaziva sei kana ndiri kuita Pilates kakawanda?
Kana iwe uchigara uchinzwa kurwadza, kuneta, kana kumira, iwe unogona kunge uchiwedzeredza mumitambo yako yenguva dzose yepilates. Cheka kumashure uye pora.
7.Sei zvakakosha kugadzirisa purogiramu yangu yePilates?
Kugadzirisa yako pilates Workout hurongwa inoita kuti ive yakakunakira iwe - yako yekusimba nhanho, zvishuvo zvako, uye zvaunoda kupora, kuwedzera pilates mhedzisiro uye kudzivirira kupera simba.
Nguva yekutumira: Sep-08-2025