Kutanga rwendo rwako rwePilates? Usati wanyura mukirasi yako yekutanga kana chikamu chekumba, zvakakosha kuti ujairane nazvomidziyo yekutanga. Kubva kune yekirasi reformer kune maturusi akareruka senge mabhendi ekupikisa uye mateti, chidimbu chega chegainoita basa rinokoshamukutsigira fomu rako uye kuwedzera mhedzisiro.
Mugwaro rino, tichakufambisa iwe kuburikidza nezvaunofanira-kuzivaPilates midziyo yevanotanga—zvavari, mashandiro avo, uye nei zvichikosha—kuitira kuti unzwe uine chivimbo, wakachengeteka, uye wakagadzirira kufamba uine chinangwa.
Kusarudza Zvakakodzera Pilates Kutanga
Paunenge uri mutsva kuPilates, kusarudza pakati pemateti uye midziyo-based practice inogona kuvhiringidza.Mat Pilatesinoshandisa huremu hwemuviri wako uye meti yepasi-yakanaka pakuvaka kutonga uye kusimba kwepakati. Asimidziyo-based Pilates, sekushandisa shanduko kana Cadillac, inopa humwe tsigiro uye kuramba. Icho chinhu chikuru kune vanotanga.
Nemidziyo yakakodzera, haungotungamirwa chete kuburikidza nekufamba nekurongeka kuri nani, asi newewokuderedza njodzi yekukuvara. Zvitubu, tambo, uye mapuratifomu anogadzirika anobatsira iwe kumisikidza mhasuru chaidzo uye kugadzirisa fomu rako. Nokufamba kwenguva, izvi zvinotungamirira kukurumidza kufambira mberi, chimiro chakanaka, uyekubatanidzwa kwemhasuru kwakadzika. Zvichitaurwa zviri nyore, midziyo yakakodzera inokubatsira kufamba zvine hungwaru-kwete kungoomesa.
Essential Beginner Pilates Equipment
Unogona kuwanakutanga Pilates midziyondizvo zvese pamusoro pezvisina kuomesesa, zvakawanda-chinangwa maturusi anowedzera simba rako, kugadzikana, uye kuchinjika. Izvi zvakakosha zvinobatsira nekurongeka, kuvaka kufambira mberi, uye zvinogona kugara nyore imba kana studio nharaunda.
The Mat
A Pilates mat yakakora kupfuura yoga mat-kazhinji 1 kusvika 1.5 cm-kusimudza musana wako nemajoini panguva yebasa repasi. Yakanakira maekisesaizi epakati senge roll-ups uye zana. Sarudza imwe isina kutsvedza pasi uye edza zvinhu zvakasiyana senge gobvu furo kana eco-inoshamwaridzika rabha kuti uwane yako yakakodzera. Meti yakanaka inoita kuti iwe udzidzise Pilates chero kupi zvako.
The Magic Circle
The magic denderedzwa kana Pilates ring, i 35–38 cm flexible ring ine mibato yakapetwa. Inowedzera kushorwa kumitambo uyezvinonangwa tsandanyamakufanana nezvidya zvemukati, chipfuva, uye maoko. Yakakwana uye yekufamba-inoshamwaridzika, yakanakira kudzamisa maitiro ako. Isvine pakati pemaoko ako, mabvi, kana zvitsitsinho kuti uwedzere kubatanidzwa uye kuwedzera zvakasiyana-siyana pakufamba senge mabhiriji kana kutsika kwemakumbo.
Resistance Bands
Resistance bands zvinokwanisika, zvekutanga-ane hushamwari, uye zvinouya mumatanho akasiyana-siyana ekupikisa. Vanowedzera kushushikana kunyoro kune maekisesaizi sekudhonza ruoko, kutambanudza gumbo, uyeside gumbo rinosimudza- kuwedzera kusimba pasina kukanganisa. Yakareruka uye inotakurika, yakanakira kumba kana mafambiro ekudzidzira.
Iyo Pilates Bhora
A Pilates bal (kana bhora reSwitzerland)inowedzera kuenzanisa, chimiro, uyecore simbanekupikisa kugadzikana kwako panguva yekurovedza muviri. Inowanikwa mu55-75 cm saizi, tora imwe zvichienderana nehurefu hwako kuti uwane rutsigiro rwakafanira. Inoshandura mafambiro akareruka kuita-akazara-muviri Workouts-yakanaka yekuwedzera akasiyana pameti kana reformer.
Foam Roller
A furo roller chishandiso chikuru chekudzoreredza kudzikamisa kurwadziwa, kuvandudza kutenderera, uyekuwedzera kushanduka. Inowanikwa muhukuru hwakasiyana uye densities, inobatsira kuburitsa kusagadzikana kumashure kwako, makumbo, uye maoko. Ishandise pamberi kana mushure mePilates kutsigira kupora uye kuchengetedza muviri wako uchinzwa zvakanyanya.
Muvandudzi Akabvisa Chimiro Chazvo
Pakati pavosePilates zvishandiso, mushanduri anomira pachena nokuda kwekugadzirwa kwayo uye kushandiswa kwakasiyana-siyana.Nengoro yaro inotsvedza, zvitubu zvinogadziriswa, uye furemu yakasimba, inogadzira chikuva chine simba chekusimba kwemuviri wakazara, kutonga, uye kufamba kunofunga.
Chii Chiri
Themuvandudziari amubhedha-kufanana nePilates muchinaine cushione platform inonzi thengoro. Ngoro iyi inotsvedza nenjanji uye yakabatana nezvinogadziriswa zvitubu, izvo zvinogadzira kuramba. Nekushandura iyospring tension, unogona kugadzira imwe neimwekurovedza muvirizviri nyore kana zvakanyanya kunetsa kuenderana nedanho rako. Afootbaruyetambokukubvumira kushanda yakomaoko nemakumbomunzira dzakasiyana siyana.
Izvi handizvo zvauri kuitamat Pilates. Apomat workanovimba nayouremu hwemuviriuyesimba regiravhiti, ivomuvandudzi Pilatesintroducesresistanceuyedynamic movementkubudikidza nezvayozvitubuuyengoro inotsvedza. Iyi setup inopa nzira itsva yekuactivate tsandanyama,vandudza chiyero, uye gadzirisa yakokururamisa. Nokuti iyomuvandudziinotsigira muviri wako, zvinonyanya kubatsira kana uinekurwadziwa kwemajoinikanakufamba zvishoma. Kupfuura kurovedza muviri chete, kunokurudzirakufunga kufamba— kukudzidzisa kuisa pfungwa pazvirimweya,control,uyenemazvo, idzo dziri nheyo dzePilates.
Mashandiro Arinoita
- ●Rongedza Zvitubu:Zvitubu zvakawanda zvinorevakupikisa kukurukune imwe kurovedza muviri kwakaoma. Zvitubu zvishoma zvinorerutsa mutoro, zvichiita kuti kufamba kuve nyore uye kudzorwa zvakanyanya-kwakakwana kune vanotanga kana kudzoreredza zvikamu.
- ●Tarisa Footbar uye Straps:Thefootbarinotsigira huwandu hwegumbo uye core exercises, ukuwotambokukubvumira kusunda kana kudhonza uchishandisa yakomaoko nemakumbo. Ita shuwa kuti zvese zvakaiswa kuti zvienderane nemuviri wako uye zvinangwa zvekufamba.
- ●Rongedza Chengetedzo:Tanga zvishoma. Tarisa pakuchengetedzachimiro chakanaka, kubatanidza yakocore, uye kuchengeta yakokufema kwakadzikamamukufamba kwega kwega.
- ●Nakidzwa neProcess:Pilates itsika, kwete nhangemutange. Tora nguva yako, famba uine chinangwa, uye unakirwe nerwendo paunenge uchivaka simba, kutonga, uye chivimbo.
Beginner Benefits
Themuvandudziinopfava pamajoini, zvichiita kuti ive sarudzo yakanakavanotanga, vaya vanopora kubvakukuvara, kana chero munhu ari kushanda nayearthritis. Kurovedza kwega kwega kunonangana nemuviri wose-kana uri kusunda iyongorokana kudhonzatambo, iwe uri kushamwaridzana newemakumbo, maoko, musana,uyecorezvose kamwechete.
Nekuti ngoro inofamba, muviri wako unofanirwa kugara uchishanda kuti ugarestable, iyo inobatsira kuvandudzakuenzanisa, kurongeka, uye zvakadzikacore simba.Thekutungamirirwa, kudzorwa mafambirokukudzidzisa zvakafaniraformuyeunyanzvi, kuvaka maitiro akachenjera ekufambisa anotsigira kufambira mberi kwenguva refu-kwete chete mukatiPilates, asi mune cherofitness routine.
Kusarudza Yekutanga Gear
Kusarudzayako yekutanga pilates giya semutangandezvekuwana chiyero chakakodzera pakati pezvinangwa zvako zvekusimba, nzvimbo yepamba, uye bhajeti. Chinangwa ndechekusarudza maturusi anotendera iwe kuti utange zvakachengeteka, gadza hungwaru maitiro, uye chengetedza kufambira mberi kwekuwedzera.
Zvinangwa Zvako
- ● Tanga nekuzvibvunza kuti chii chaunoda kuita nePilates.
- ● Kana chinangwa chako chikuru chiri chekuvaka simba, shandisa mabhendi ekupikisa kana madumbbells akareruka kuti uwedzere dambudziko remafambiro ekutanga.
- ● Nekuvandudza kusanduka,tambo ye yogakanafuro rollerinogona kukubatsira kusvika pakadzika kutambanudza uye kurerutsa kurwadziwa kwemhasuru.
- ● Vazhinji vanotanga vanotanga nebodyweight mat maekisesaizi kubva pavanotarisisacore control uye balance.
- ● Kugadza zvinangwa zvakajeka uye zvechokwadi zvinokubatsira kuti usarudze midziyo yakakodzera uye kuyera kufambira mberi kwako.
- ● Chidimbu chega chega chegiya rePilates chinoshanda chinangwa:mateti anopa cushioning, mabhandi anowedzera kuramba, uye mapuropu anobatsira nekugadzirisa kana kuwedzera huwandu hwekufamba kwako.
Nzvimbo Yako
Yera nzvimbo yepasi yauri kuda kugara. Pilates mat inoda kutenderedza 2m x 1m yenzvimbo yakajeka, asi mamwe mapuropu kana michina inoda zvimwe. Kana nzvimbo yakaoma,meti anopeteka, mabhandi akarerukauye mabhora madiki nestle munenge chero kwese uye chengeta nyore. Izvi zvinochengeta nzvimbo yako yekurovedza muviri yakashata uye inogona kukonzera nzendo uye kudonha. Nzvimbo ine runyararo, yakavhenekerwa zvakanaka kubva munzira yekuvhiringidza inobatsira kuisa pfungwa uye inoita kuti udzoke.
Budget Yako
| Equipment | Mutengo wakajairika (USD) | Quality Rating (/5) |
| Pilates Mat | $20–$50 | 4.5 |
| Resistance Bands | $10–$30 | 4 |
| Foam Roller | $15–$35 | 4 |
| Pilates Ring | $20–40 | 4 |
Zvinhu Zvinokosha
- ●Mat: Hwaro hwakakosha kune wese Pilates anotanga. Inopa cushioning uye kunyaradza, kunyanya kana uchirovedza muviri pauriri hwakaoma.
- ●Resistance Bands: Zviremera, maturusi anotakurika anowedzera kudzidziswa kwesimba kuPilates Workouts pasina kutora nzvimbo yakawanda kana kudhura zvakawanda.
- ●Foam Rollers: Cylindrical props inoshandiswa kubatsira nekutambanudza, kuvandudza tsandanyama kushanduka, uye kubatsira mukupora kwemhasuru.
- ●Diki Props (Mabhora, Mhete): Compact midziyo yakagadzirirwa kutsigira kutambanudza, kunatsiridza kurongeka, uye kuwedzera mhasuru kubatikana panguva yekurovedza muviri.
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
Yako Yekutanga Equipment Pilates Workout
Kubata Zvakakodzera Fomu muPilates
- 1.Tanga nekumira kure, kuchengetedza muviri wako wakarongeka mumutsara wakarurama. Izvi zvinobatsira kudzivirira kukuvara uye zvinoita kuti uwane zvakanyanya kubva mukufamba kwega kwega.
- 2.Batanidza core yakonokukwevera guvhu rako mukati nokukwira. Izvi zvinodzikamisa yako midsection uyeinotsigira musana wako.
- 3.Paunenge uchishandisa midziyo yakaita sereformer kana Wunda Chair, famba zvishoma nezvishoma uye zvishoma nezvishoma. Izvi zvinobvumira mhasuru dzako kuti dzigadzirise uye zvinokubatsira kuchengetedza kutonga mukati mese kuita basa.
- 4.Kana usina chokwadi nezvefomu yako, shandisa girazi kana kuti uzvinyore pavhidhiyo. Izvi zvinogona kukubatsira kuona zvikanganiso pachine nguva.
- 5.Tarisa chimiro chakopakutanga uye nguva dzose mukati mekurovedza muviri kwako. Kugadziriswa kuduku-zvakadai sekugadzirisa zvakare tsoka dzako kanakuzorodza mafudzi ako- inogona kuita mutsauko mukuru.
Pilates Safety Tips
Tichakudzidzisa chidimbu chimwe chete panguva, usati watanga. Vese vari vaviri vanovandudza uye Cadillac / Wunda Chair vese vane zvikamu zvinofamba uye vanogona kunzwa kunakidza pakutanga. Tarisa bhuku rekushandisa kana kukumbira rubatsiro kana uri mukirasi.
Shandisa chimeti chakakora kana uri pasi kanakuita mafambiropanzvimbo dzakaoma. Izviinodzivirira musana wako nemajoini, saka maitiro ese akachengeteka. Saka usazviwedzere, kunyanya panguva yezvirongwa zvako zvekutanga. Ngwarira kuti muviri wako unonzwa sei, zorora kana uchida.
Ronga nzvimbo yako yekurovedza muviri. Sunda mabhegi neshangu kurekudzivirira kutsvedza kana kudonha.
Kutanga Pilates Moves
- ●Tsoka pamusoro pemushanduri: Rara pasi, tsikirira tsoka dzako mubhara retsoka, uye sundira ngoro kunze.Isa pfungwa dzako pakufamba kweyunifomunekumhanya nemaune.
- ●Mitsipa yeArm ine mabhande ekupikisa: Gara kureba, sunga bhandi rakapoteredza tsoka dzako, bata migumo, uye simbisa maoko ako mberi,kuchengeta musana wako wakatwasuka.
- ●Makumbo madenderedzwa ane tambo: Rara pamuchinji, isa tsoka mumabhandi, uyekuita madenderedzwa madikimumhepo. Chengetedza chiuno chako.
- ●Akagara musana wakatambanudzwa: Gara nemakumbo akatwasuka, svika mberi, uyekutenderedza musana wako, wobva wadzokera kumusoro.
Tanga nezvikamu zvipfupi, zvakatenderedza maminetsi gumi nemashanu kusvika makumi maviri pakureba, kuti ujairane nemaekisesaizi nemidziyo. Kana wagadzirira, wedzera maekisesaizi matsva kana kuzvipikisa uchishandisa dzimwe nzira dzakaoma. Mazhinji emavhidhiyo epamhepo anoratidza ekutanga maekisesaizi, ane echinyakare uye azvino zvishandiso.
Mhedziso
Kutanga rwendo rwako rwePilates kunotanga nekunzwisisa midziyo yako. Kubva kuPilates reformer muchinakumameti, mhete, uye mabhendi ekupikisa, chishandiso chega chega chinotsigira chimiro chako, kutonga, uye kufambira mberi-kunyanya kana uchangotanga.
Kana wagadzirira kukwidziridza maitiro ako, funga kuisa mari mu aanotanga-ushamwari Pilates mushanduri. Ndiyo imwe yedzakanakisa nzira dzekuvaka simba uye kuchinjika nekurongeka kwakaringana nerutsigiro. Kunyangwe iwe uri kudzidzira kumba kana mu studio, iyo chaiyo setup inokubatsira kuti urambe wakafanana uye uchikurudzirwa.
Kana iwe uine chero mibvunzo kana uchida rubatsiro pakusarudza giya rakakodzera, inzwa wakasununguka kutibata nesu kuburikidza neWhatsApp +86-13775339109, WeChat 13775339100 chero nguva. Tauya kuzotsigira rwendo rwako rwePilates.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
Mibvunzo Inowanzo bvunzwa
Ndeipi yakanakisa Pilates midziyo yevanotanga?
A pilates mat ndiyo yako yakanakisa sarudzo kune anotanga. Inopa rubatsiro uye kunyaradza kwekutanga mafambiro. Mabhendi ekupikisa uye mabhora madiki haadhure uye ari nyore kushandisa kune vanotanga.
Ndinoda mushanduri kuti nditange Pilates?
Kwete, haudi mushanduri kuti utange pilates. Maekisesaizi mazhinji anongoda meti uye midziyo yakapusa semabhendi. Mushanduri akanaka asi hazvidiwi kune vanotanga.
Ingani nzvimbo yandinoda yemidziyo yePilates kumba?
Iyo compact, yakavhurika nzvimbo inosvika 2m x 2m inokwana kune mazhinji ekutanga pilates midziyo. Ita shuwa kuti une yakakwira mwero wekufamba munzvimbo yako.
Ko Pilates midziyo inodhura here?
Zvinhu zvakapfava semeti, mabhendi nemabhora hazvidhure. Midziyo mikuru semutsinhanisi inogona kudhura. Kutanga nemidziyo yakakosha zvese zvinokwanisika uye zvekutanga-ane hushamwari.
Ko Pilates midziyo inogona kubatsira kuvandudza chimiro?
Ehe, Pilates giya kumashure kwepakati-kuvaka mafambiro. Izvi zvinogona kuwedzera kune yakagadziridzwa chimiro, kuenzanisa uye kugadzikana kunyanya kana ichiitwa nguva dzose.
Kangani Vanotanga kushandisa Pilates midziyo?
Kana iwe uri wekutanga, pfura kwezvikamu 2-3 pasvondo. Izvi zvinomisa yakanaka frequency iyo inokutendera iwe kukudziridza simba, kuchinjika uye kusatya nemidziyo pasina kumbonzwa kuremerwa.
Pane matipi ekuchengetedza ekushandisa Pilates midziyo?
Teerera zano, uye tanga zvishoma nezvishoma. Shandisa giya pachinhanho chepamusoro, uye ongorora pakaputsika usati washandisa. Kana uchikwanisa, tora murairo kubva kune certified pilates murayiridzi.
Chii chandinofanira kuziva pamberi pekirasi yangu yekutanga yePilates?
Chii chandinofanira kuziva pamberi pekirasi yangu yekutanga yePilates?
- ● Uchashanda Mimhasuru Yawaisaziva Kuti Uinayo.
- ● Ziva Matatu Makuru Marudzi ePilates atinopa paPilates Lab.
- ● Vavarira Kusvika Maminiti Mashomanana Kumberi.
- ● Simbisa Kufema uye Kufunga.
- ● Usarega Matemo Matsva Achikukurira.
Ko Pilates yakaoma kupfuura yoga here?
Pilates ibasa rakasimba rinopisa macalorie nekukurumidza uye rinoburitsa mhedzisiro yemuviri nekukurumidza, saka unogona kuita nharo yekuti.Pilates ndiye akaoma pane maviri. Asi zvakare, zvese zvinouya kune izvo zvaunoda kubuda mukirasi uye nzira dzinotorwa nemudzidzisi wako kuti akuendese ikoko.
Nguva yekutumira: Jul-21-2025