TheReformer Pilates muchinazvingaita sezvinotyisa paunotanga kuona. Iine nzvimbo inofamba, zvitubu, mabhanhire uye matanda anogadziriswa. Nekudaro, kana iwe uchinge wagona misimboti yekutanga, inovachishandiso chine simba chekusimudzira simba, kuchinjika uye kuziva kwemuviri.
✅ Kudzidza Zvikamu zveReformer Machine
Izvi zvinotevera mhedziso yechikamu chakakosha. Uchawanakuvandudzwa kwePilates nemabasa avo akasiyana:
1. Chimiro
Thechimiro chekunze chakasimbaiyo inobatanidza zvinhu zvose pamwe chete inonzifuremu. Iyo furemu inowanzo gadzirwa nematanda kana simbi uye inoita basa rakakosha mukuona hukuru hwese uye kugadzikana kwemuchina.
2. Ngoro
Thepadded platforminokubvumira kuti uende shure uye mberi pamavhiri kana rollers mukati mefuremu. Unogona kunyepa, kugara kana kupfugama pangorouchisunda nekukweva kupikisa kwezvitubu.
3. Zvitubu uye Gear tsvimbo
Thechitubuinosungirirwa kune ngoro kana furemu uye inopa inogadziriswa kuramba.
Thegiya tsvimbois a slotted tsvimbo inobvumira chitubu hoko kuti ive panzvimbo dzakasiyana kugadzirisa tension level.
4. Footbar
Thechinjika tsvimboiri pane imwe mugumo we retractor. Unogona kushandisa tsoka dzako kana maoko kusundira ngoro kubva pachikuva,kunyatso kurovedza makumbo ako, gluteus maximus uye musimboti tsandanyama.
5. Headrest uye Shoulder Pads
Theheadrestinopa rubatsiro kumutsipa wako uye musoro uye inowanzogadziriswa kuti uwedzere kunyaradza.
Themapepa emafudzi, inozivikanwawo semberi kwechingoro, inodzivirira kuti usatsvedza panguvamafambiro chaiwouye batsira kuchengetedza mapepa ako.
6. Tambo, Pulleys uye Handles
A tambo systemiyo inopfuura nemupulley kumusoro kwefuremu uye inoperera mubato kana mhete. Aya maekisesaizi emaoko, mapendekete nemakumbo arikudhonza ngoro kanakupikisa kukakavara kwechitubu.
7. Platform (inozivikanwawo se "standing platform").
A diki fixed platformiri kumucheto kwetsoka kwemuchina. Vamwe vashanduri vanoratidzwa ne "springboard" inotakurika inogona kushandiswakusvetuka-svetuka kana kudzidzira kumira.
✅ Zvimwe Zvishandiso uye Terminology Inoshandiswa muReformer Pilates
Pazasi pane mamwe akawandazvakajairika mamwe maturusi(props) inoshandiswa neReformer, pamwe chete neshoko rakakosha rauchasangana naro mukirasi:
1. Bhokisi Pfupi uye Bhokisi Rakareba
A Short Bhokisiibhokisi diki, rakaderera rakagadzirirwa kukwana pangoro yekugara uye kumonyorora maekisesaizi, akadai se "Short Box Round Back" Side Stretch.
A Bhokisi Rakarebamudziyo wakareba unoshandiswa pakurovedza muviri kunoitwa munzvimbo yakatenderedza ngoro, senge "Kudhonza Straps" Teaser Prep.
2. Jump Board
A padded, bhodhi rinobvisikaiyo inonamatira kumagumo etsoka panzvimbo yetsoka inoshandura Reformer yako kuita yakaderera-inobata "plyo" muchina, uchibvumiracardio exercisessenge hops yegumbo rimwe chete uye jeko rekusvetuka.
3. Mashiripiti Denderedzwa (Pilates Ring)
A simbi inochinjika kana mhete yerabha ine mibato yakapetwainoshandiswa kuwedzera kuramba ruoko, chidya chemukati, uye core exercise. Inowanzobatwa pakati pemaoko kana makumbo paunenge uri pangoro kana pasi.
4. Tower/Trapeze Attachment
Furemu yakatwasuka, yakasungirirwa kumagumo emusoro uye inekupinza-kuburikidza nembariro, tambo dzepamusoro, uye mamwe matsime, inowedzera repertoire yako kuti ibatanidze kumira kwemaoko matsini, kudhonza-pasi, uye kurembera maekisesaizi.
5. Spring Tension Settings
* Zvitubu zvine mavara(semuenzaniso, Yero = mwenje, Bhuruu = yepakati, Tsvuku = inorema) batanidza kune gearbar kugadzirisa kuramba.
* Open vs. Yakavharwa: "Zvitubu zvakavhurika" (zvakanamatira pafuremu) mvumokufamba kukuru kwengoro,nepo "zvitubu zvakavharwa" (zvakanamirwa zvakananga kungoro) inorambidza kufamba kuti ipe rutsigiro rwakawedzera.
6. Straps vs. Handles
*Straps: zvishwe zvakapfava zvakagadzirirwa maoko kana tsoka, zvinowanzo shandiswa pakuita maekisesaizi emakumbo (semuenzaniso, "Tsoka dzakasungwa tambo dzekudhonza hamstring
* Handles: Rigid grips iri kumagumo etambo, inowanzo shandiswa pamaoko uye maekisesaizi ekupedzisira, akadai seCurls" uye "Triceps Presses.
7. Mashoulder Blocks (Stops)
Padded blockskumberi kwengoro ipa tsigiro yemapendekete ako kana uchinge wasundidzira kubva patsoka, inovazvakakosha pazviitwa akadai se "Mazana" kana "Short Spine."
✅ Kushushikana Kwemuchirimo uye Mavara ePilates Core Bed
Kunzwisisaspring tension uye mavara makodhipaPilates Reformer (inonziwo Core Bed, kunyanya muAsia uye mamwe mastudio emazuva ano) yakakosha pakugadzirisa kuramba uye kunyatso kunanga.mapoka emhasuru akasiyananenzira yakachengeteka.
Common Spring Tensions
| Spring Color | Approx. Resistance | Kushandiswa kwakajairika |
| Yero | 1–2 lbs (Chiedza) | Rehabilitation, basa rakapfava kwazvo |
| Girinhi | 3–4 lbs (Chiedza-Pakati) | Vanotangisa, musimboti activation, madiki-renji kugadzikana maekisesaizi |
| Bhuruu | 5–6 lbs (pakati) | General full-body conditioning |
| Tsvuku | 7–8 lbs (Yepakati-inorema) | Vatengi vakasimba, basa remakumbo, svetuka bhodhi plyometrics |
| Nhema | 9–10 lbs (Zvinorema) | Maekisesaizi epamusoro esimba, zvitubu zvine simba zvinoshanda |
| Sirivha (kana Grey) | 11–12 lbs (Zvinorema–Max) | Kugadzirisa simba rakadzika, vatambi vepamusoro vanovandudza |
Inoshanda Sei?
* Kugadzirisa Tension: Zvitubu zvinonamatira kune gearbar mukatizvakasiyana-siyana zvigadziriso(vhura vs. yakavharwa; yakaturikidzana imwe kana paviri) kunyatsogadzirisa kuramba.
* Open vs. Yakavharwa: Zvitubu zvakavhurika (zvakabatanidzwa kune furemu) zvinopa kurova kwenguva refu uye kushomeka kushoma, nepo zvitubu zvakavharwa (zvakanamirwa zvakananga kungoro) zvinopfupisa sitiroko uye kupa kunzwa kwakasimba.
* Kubatanidza Springs: Unogona kusanganisa mavara; semuenzaniso, sanganisa yero uye yegirini kwekutanga kwechiedza, wobva wawedzera bhuruu sezvo simba rako rinowedzera.
Mazano eKusarudza Tension Settings
* Rehabilitation uye Vanotanga: Tanga neyero uye yegirini kusimbisa kutonga uye kurongeka.
* Intermediate Clients+
* Advanced Practitioners: Kushandisa zvitubu zvitema kana sirivheri (kana zvitubu zvakawanda zvinorema) zvichawedzera matambudziko ane chekuita nekugadzikana, simba, uye kusvetuka kune simba.
Wakashongedzerwa neakakodzera kushushikana kwechirimo uye kunyatsonzwisisa kwemavara ako chati, unogonagadzirisa yega yega Pilates Core Bedchikamu kuti uwane yakakwana nhanho yekuramba!
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
✅ Kudzidzira Kwako Kwekutanga Pilates Reformer Workout
Heinoiiri nyore uye inoshanda yekutanga Pilates Reformer Workoutiyo inokuzivisa iwe kune yekutanga mafambiro, inovaka musimboti simba, uye inokubatsira kuti ugadzikane nemidziyo.
1. Footwork Series (5–6 maminitsi)
Tsandanyama dzakanangwa: makumbo, glutes, core
Maitirwo Azvo:
* Nhema pangoromusoro wako wakazorora pamusoro pemusoro uye tsoka dzako dzakamira patsoka.
* Chengetedza pelvis yako isina kwayakarerekera uye musana wako wakabatana.
* Dzvanya chingoro kunze uye chidzose nekutonga.
2. Mazana (Vakagadziridzwa)
Tsandanyama: Core uye Shoulder Stabilizers
Maitirwo Azvo:
*Misa headrest kumusoro, nemakumbo angave ari patabletop position kana anotsigirwa pafootbar.
* Shandisa tambo dzemavara akareruka (semuenzaniso, yero kana bhuruu).
* Pombera maoko ako kumusoro nekudzika uchifemereka kwekuverenga shanu uye uchifemesa kwekuverenga kweshanu.
* Pedzisa 5 kusvika gumi kutenderera.
3. Makumbo Denderedzwa ane Straps
Tsandanyama: Core, mukati nekunze zvidya, hudyu flexors
Maitirwo Azvo:
* Isa tsoka dzako mumatambo.
* Chengetedza pelvis yako yakagadzikana iwedhirowa madenderedzwa anodzorwanemakumbo ako.
* Ita 5 kusvika ku6 madenderedzwa munzira imwe neimwe.
4. Kuvharisa Mushanduri
Tsandanyama dzakanangwa: glutes, hamstrings, uye musana wekufamba.
Maitirwo Azvo:
* Isa tsoka dzako patsoka uye urare pasi wakatambanudza maoko ako padivi pemuviri wako.
* Peta musana vertebra imwe panguva, wobva wadzokera pasi.
* Kana zvakasununguka, wedzera zvinyoro zvinyoro nengoro iri pamusoro.
5. Arms in Straps (Supine Arm Series)
Tsandanyama: Maoko, Mafudzi, Chipfuwa
Maitirwo Azvo:
* Nezvitubu zvechiedza,bata zvibatomumaoko enyu.
* Dhonza maoko ako pasi kumativi ako, wozoadzosera kunzvimbo yekutanga.
* Kusiyana kunosanganisira triceps presses, T-arms, uye chipfuva kuwedzera.
6. Nzou
Tsandanyama dzakanangwa: musimboti, hamstrings, mapfudzi
Maitirwo Azvo:
* Mira pangoro zvitsitsinho zvako zvakati sandara, maoko ari patsoka, uye zviuno zvakasimudzwa, uchigadzira chimiro chetriangular.
* Shandisa musimboti wako kudhonza ngoro mukati nekubuda nemakumbo ako.
* Chengetedza musana wakatwasuka uye dzivirira kudonhedza mafudzi ako.
7. Yakamira Platform Lunges (Sarudzo)
Misumbu: Makumbo, Glutes, uye Balance
Maitirwo Azvo:
* Imwe tsoka pachikuva, imwe pangoro.
* Dura pasi zvishoma nezvishoma, wozodzokera kunzvimbo yekutanga.
* Shandisa tambo dzemaoko kana mapango kuti uwedzere rutsigiro.
✅ Mazano kune Vanotanga:
* Famba zvishoma nezvishoma uye tarisa pane yako fomu.
* Shandisa mweya wako kutungamira mafambiro ako: inhale kugadzirira uye exhale kuita.
* Kana ukasangana nekusagadzikana kana kurwadziwa, deredza kuramba kana kugadzirisa.
✅ Iyo Yakaringana Muviri Positioning yePilates Equipment
Kumisikidzwa kwemuviri kwakakodzera kwakakosha muPilates, kunyanya kana uchishandisa zvishandiso zvakaita seReformer, Cadillac, kana Sachigaro. Kurongeka kwakaringana kunovimbisa kuchengeteka, kunowedzera mhedzisiro, uye kunokubatsira iwe kuvaka simba uye kuchinjika munzvimbo dzakakodzera.
1. Neutral Spine uye Pelvis
Iwo chaiwo macurves emusana anochengetedzwa,kudzivisa kuvharika zvakanyanya kana kubata kumeso.
Kuti uzviwane,rara paMutsiridzi uye ita shuwa kuti muswe wako, mbabvu cage, uye musoro zvese zvakasangana nengoro.
Nei Zvichikosha: Inodzivirira musana wako uye inosimudzira kugadzikana kwepakati mune inoshanda, chaiyo-yehupenyu posture.
2. Scapular (Shoulder) Kugadzikana
Mapendekete anofanira kukweverwa pasi zvinyoronyoro uye akatambanudzwa—kwete kukwidibira kana kuti kudzvinyirirwa pamwe chete zvakanyanyisa.
Kuti utarise chinzvimbo chako chebendekete, rara wakafuratira kana kugara wakatwasuka uye fungidzira mapendekete ako achitsvedza achidzika muhomwe dzako dzekumashure.
Nei Zvichikosha: Inosimudzira kumusoro-muvirikudzora uye kudzivirira mutsipa nepfudzikunetsa panguva yezviitwa se "Mazana" kana "Kukwasva."
3. Musoro uye Mutsipa Kurongeka
Zvazvinoreva: Musoro unopindirana nemusana, hauna kurerekera kumusoro kana pasi.
To chengetedza nzvimbo yemutsipa isina kwayakarerekerapaunenge wakarara, shandisa musoro kana padding kuti utsigire.
Dzivisa kunyanya-kushandura mutsipa panguva supinemaekisesaizi emudumbu; pachinzvimbo, tarisa pakubata mhasuru dzemudumbu pasina kunetsa mutsipa.
4. Kuiswa Kwetsoka Kwakakodzera
Footbar Exercise: Tsoka dzinofanirwa kuiswa pamwe chete kana kuti nekuchinja kushoma,zvichienderana nekufamba chaiko kuri kuitwa.
Tsoka dzakasungwa: Chengeta zvigunwe zvako zvakanongedza zvinyoro nyoro kana kuchinjika pasina kukwesha (mukati kana kunze kwekukunguruka).
Basa rakamira: Huremu hunogoverwa zvakaenzana pamakumbo matatu-chitsitsinho, chigunwe chikuru, uye chigunwe chiduku.
5. Core Engagement ("Abdominal Connection")
Zvazvinoreva: Batanidza musimboti wako nekukwevera guvhu kumusana wako uchisimudza zvinyoro nyoro pasi pechiuno chako.
Gara uchibatanidza core yako! Kunyangwe iwe wakarara pasi, wakagara, kana wakamira, kubatanidzwa kwepakati kunodzivirira musana wako uye kunowedzera kufamba kwako.
6. Shoulder Block uye Headrest Positioning
Mashoulder blocksinofanira kuiswa pamusoro pepamusoro pemapfudzi ako kutikubatsira kudzikamisa muviripanguva yekutsikirirwa kwegumbo kana ruoko.
Headrest: Yakadzikiswa kune maekisesaizi anosanganisira musana wekutaura (senge bhiriji) uye wakasimudzwa kuti utsigire musoro munzvimbo dzakarerekera musana.
✅ Mhedziso
Kuziva Mushanduri kunotanga nekunzwisisa zvikamu zvayo, kurimisa zvisina njodzi, uye kufamba nekutonga nechinangwa.Nemaitiro anowirirana uye maitiro akakodzera, iwe uchakurumidza kunzwa wakasimba, wakanyanya kukoshesa, uye uine chivimbo zvakanyanya murwendo rwako rwePilates. Rangarira, nyanzvi yega yega yaimbova mutangi. Gara uchida kuziva, famba uchifunga, uye unakirwe nemaitiro!
Kune chero mibvunzo, ndapota tumira email kunejessica@nqfit.cnkana shanyira webhusaiti yedu pahttps://www.resistanceband-china.com/kuti udzidze zvakawanda uye sarudza chigadzirwa chinonyatsoenderana nezvido zvako.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
Nguva yekutumira: Jun-23-2025