Pilates bar, inozivikanwawo sepilates stick kana pilates resistance bhendi, chinhu chakasiyana-siyana chekusimbisa muviri chakagadzirirwa kuwedzera maitiro ako ePilates. Inopa kupikisa, kugadzikana, uye tsigiro yemhando dzakasiyana dzemaekisesaizi, zvichigonesa kuvandudzwa kwesimba repakati, kuvandudzwa kuchinjika, uye zvirinani kutonga kwemuviri wese. Muchinyorwa chino, isu tichapinda munyika yePilates bar uye tiongorore mabhenefiti ayo, matekiniki, uye matipi ekuwedzera maitiro ako ekurovedza muviri.
Chii chinonzi Pilates Bar?
A Pilates bha ireruke, inotakurika yekuekisesaiza chishandiso chine bhara refu rine mabhendi ekupikisa. Bhari rinowanzo gadzirwa nesimbi kana purasitiki yakasimba, nepo mabhendi ekupikisa ari elastic uye anogona kusiyanisa mumazinga ekupikisa. Kureba uye kushanduka kwezvikwata zvinogona kugadziriswa kuti zvienderane nezvinodiwa zvakasiyana-siyana zvekudzidzira uye unyanzvi hwega.
Zvakanakira Pilates Bar
1. Core Kusimbisa: Chinonyanya kukoshesa chePilates ndechekubatana kwepakati, uye Pilates bar inopa kuwedzera kupikisa kunongedza mazamu akadzika emudumbu, obliques, uye maronda ekumusana, kunyatsosimbisa nheyo. Izvi zvinotungamirira kukuvandudzwa kwemaitiro, kugadzikana, uye kurongeka kwemusana.
2. Kuvandudzwa kweFlexibility: Kugadziriswa kwezvikwata zvekudzivirira kunobvumira huwandu hwakawanda hwekufamba, zvichibatsira kuvandudza kushanduka kwese kushanduka mumajoini nemisungo. Pilates bar maekisesaizi anorebesa uye anofambisa tsandanyama, zvichikonzera kuwedzera kuchinjika uye kuderedzwa kwetsandanyama kusimba.
3. Muscular Endurance: Kushandisa mabhandi ekupikisa nePilates bar kunowedzera kupikisa kumitambo, iyo inopikisa misumbu uye inokurudzira kutsungirira kukuru kwemuscular. Kugara uchidzidzira nePilates bar kunogona kukonzera kusimba kwesimba uye kugona kuchengetedza maekisesaizi kwenguva yakareba.
4. Kuwedzerwa Kudzora Kwemuviri uye Kubatana: Kushanda nePilates bar kunobatsira kukudziridza kuziva kwemuviri uye kutonga nekuisa pfungwa pakurongeka kwakakodzera, kufamba kwemvura, uye pfungwa-muscle connection. Izvi zvinotungamira kukugadzirisa kurongeka uye kuwedzera kugona kuita zviitiko zvezuva nezuva zviri nyore uye nenyasha.
Matekiniki ekushandisa Pilates Bar:
1. Core Kusimbisa Maekisesaizi: Itai maekisesaizi akadai sekumira-monyoroka, kumira roll-downs, uye mabvi ekupfugama kuti atarise zvakananga tsandanyama dzepakati uye kukudziridza simba nekugadzikana.
2. Kusimbisa Muviri Wepamusoro: Maekisesaizi akaita sebicep curls, tricep presses, uye kusimudzwa kwepfudzi kunogona kuitwa pachishandiswa Pilates bar, kubatanidza tsandanyama dzepamusoro kuti toni uye simba riwedzere.
3. Lower Body Conditioning: Bhari yePilates inogona kushandiswa pamitambo yakadai se squats, mapapu, uye makumbo ekutsikirira kunongedza mhasuru dzezasi dzemuviri, kusanganisira glutes, quadriceps, uye hamstrings, nokuda kwekuvandudza simba uye kushanduka.
4. Kushanda Kwemuviri Wese: Shandisa Pilates bar kuti uite muviri wose, uchibatanidza zviitwa zvinobatanidza mapoka akawanda emhasuru panguva imwe chete. Mienzaniso inosanganisira kusiyana kwepuranga, mitsetse yakamira, uye mabvi akapfugama.
Mazano uye Nhungamiro Yekuchengetedza:
1. Tanga nechimiro chakakodzera uye kurongeka, kuisa pfungwa pakubatanidza nheyo uye kuchengetedza musana usina kwawakarerekera mukati mekuita kwese.
2. Sarudza chiyero chekupikisa chinokunetsa pasina kukanganisa fomu kana kukonzera kushushikana. Zvishoma nezvishoma wedzera kuramba sezvo simba rako uye simba rinowedzera.
3. Ngwarira kufema kwako panguva yekurovedza muviri. Dzidzira zvakadzika, zvinodzorwa kufema kuti uwedzere kuzorora, kutarisa, uye kwakaringana tsandanyama kubatikana.
4. Kana uine kukuvara kwagara kuripo kana mamiriro ezvehutano, taura nemudzidzisi wePilates anokwanisa kana nyanzvi yehutano usati waisa Pilates bar muhutano hwako.
Mhedziso:
Iyo Pilates bar inopa chishandiso chinoshanda uye chinowanikwa chekuvandudza simba repakati, kuchinjika, kutonga kwemuviri, uye kusimba kwese. Nekubatanidza iyi inogoneka yekusimba yekuwedzera mune yako Pilates kudzidzira, unogona kuvhura mabhenefiti ekunangwa kwemhasuru kubatikana, kukwidziridzwa kuchinjika, uye nekunatsiridza kurongeka kwemuviri. Gamuchira simba rePilates bar, uye uunze ruzivo rwako rwePilates kune hurefu hutsva hwesimba, kuenzanisa, uye simba.
Nguva yekutumira: Jan-31-2024