Kulemera kwa thupi, Metabolism, ndi zotsatira za Pilates
Kodi Pilates idzakuthandizani kuchepa thupi? Aliyense amadziwa kusakaniza kwa matsenga ndi masewero olimbitsa thupi angakuthandizeni kuti muziponya msanga mofulumira kuposa mmodzi yekha. Chimene simungadziwe ndikuti zochitika zolimbitsa thupi ndi zolepheretsa monga Pilates zingakhale zogwira mtima ngati ntchito ya cardio pokhudzana ndi kulemera kwake. Zindikirani zifukwa zosavuta kuti Pilates ndi chida chothandiza ngati mukuyesera kuchepetsa chiwerengerocho pa msinkhu.
Khalori Kutentha ndi Pilates
Chifukwa choyamba ndi masamu ophweka. Ngati muli munthu wodalirika kapena munthu wotanganidwa kwambiri koma osati yogwira ntchito, Pilates yochita masewera olimbitsa thupi idzawonjezera kuchuluka kwanu kwa caloric ndalama kuchokera kulikonse mzere wanu, kwa mazana angapo makilogalamu pamwambapa.
Ngati mumatentha makilogalamu 1200 tsiku lililonse ndipo mumaphatikizapo mapulogalamu a calorie 300 kuti mukhale ndi chizoloŵezi chanu, mudzatentha makilomita 1500 kapena 25 peresenti kuposa inu musanawonjezeko. Izi zikugwiritsidwa ntchito pazochita zonse zomwe mumawonjezera pa regimen yanu, osati Pilates okha. Komabe, nkofunika kumvetsetsa kuti kumangika kwanu kumakhala kosavuta mu calorie yanu yotentha yomwe imatsogoleretsa kulemera.
Limbikitsani Mtengo Wanu Wophatikizapo
Njira yachiwiri yomwe Pilates imathandizira kulemera kwake ndikumakhudza thupi lanu lonse. Anthu ambiri amene amafuna kuchepa thupi sikuti amawoneka ngati ofooka.
Ndi kugawidwa komwe ambiri a ife tikuyang'ana.
Ngati mutakhala wolemera wofanana koma wozengereza ndi wokuta kodi mungafune kuyeza zochepa? Mwinamwake ayi. Pamene tiyang'ana pagalasi zomwe timafuna kuwona ndi minofu ya tonut ndi thupi lochepa. Mwa kuyankhula kwina, minofu yowonda kwambiri ndi yonenepa mafuta.
Kuti musinthe chiŵerengero chanu cha minofu mpaka mafuta, muyenera kuchita kukaniza.
Mukhoza kusankha kuchokera ku zochitika zolimbitsa thupi kapena kulemera kwenikweni kuti mukwaniritse izi. Pilates, monga izo zikutembenukira, zimagwiritsa ntchito zonse ziwiri. Mapiritsi oyenerera amafunika kuti muzindikire zochitika za thupi zomwe zimadziwika ngati Pilates mat komanso machitidwe osatha amitundu yambiri yosakanikirana ndi Pilato. Dziwani kuti Pilates amagwiritsa ntchito akasupe akuluakulu mosiyana ndi zolemera kuti muthe kugwiritsa ntchito miyambo yosiyanasiyana ya kukana yogwirizana ndi mphamvu zanu komanso mphamvu zanu.
Kusintha thupi lanu powonjezera minofu ndi kuchepetsa mafuta kumakhudza mlingo wanu wa kagayidwe kachakudya mwabwino. Ngati minofu yowonjezereka kwambiri yowonjezerapo, ma calories owonjezereka mumapuma. Inde, mwamva zimenezo molondola. Mudzawotcha mafuta ambiri pokhapokha chifukwa chokhala ndi minofu yowonda thupi lanu. Pilates imapereka mitundu iwiri yosiyana ya maphunziro okaniza kuti akuthandizeni kukwaniritsa izi.
Zotsatira za Pilates
Ngati izi zifukwa zosiyana za thupi sizikukwanira kugulitsa pa Pilates kuti uwonongeke, pali chifukwa chimodzi chomaliza chomwe chiyenera kugwiritsidwa ntchito.
Ndi msuzi wachinsinsi wa aphunzitsi a Pilates paliponse omwe amachitcha kuti Pilates zotsatira.
Yambani ku Pilates yochita masewera olimbitsa thupi ndipo mudzakakamizidwa kukweza mimba zanu mmwamba ndi mmwamba, kuchotsani mapewa anu ndi kuchepetsa khosi lanu. Pamapeto a kalasi ya Pilates, msana wanu udzapitirira, chiuno chanu chidzapindika ndipo chifuwa chanu chidzakwezeka. Kukhazikika kwanu kumapangitsa kuti muwonongeke ndikusiya kuyang'ana ndikukumva motalika komanso wamatali kuposa momwe munachitira ora limodzi m'mbuyomu.
Zonsezi popanda kuika zakudya zanu nthawi zonse zimapangitsa Pilates njira yowonongeka kwambiri padziko lapansi. Pamene mukusamalira zakudya zanu mumatha kuwoneka bwino bwino ndi ma Pilato nthawi zonse. Potsiriza, Pilates amakupangitsani kuti mumve bwino.
Mudzawonjezera kudzidalira kwanu komwe kumagwirizanitsidwa ndi kulemera.
Ma Pilates Zochita Zolimbitsa Thupi
Maphunzirowa a Pilates panyumba ya anthu omwe akufuna kulemera kwake amachititsa kuti muzindikire kuti mumakhala ndi thupi labwino. Pilates ali ndi mizu yolimba mu masewera olimbitsa thupi ndi ophatikizana kotero musadabwe ngati muzindikira zolembazo. Yesani pang'ono ngati mutangoyambira Pilates kapena mukuyang'ana kuti muwonjezeko ntchito yanu ya cardio ndi kukaniza maphunziro kuti mukhale ndi zotsatira zolemera.
Lunge Kutentha
Tengani zolemera zina pakati pa 2 ndi 3 lbs ndipo mukhale wamtali. Pangani mawonekedwe a "Y" ndi mapazi anu atayimilira chidendene chimodzi mumalo ena. Lembetsani mwendo wokhotakhota ukukweza manja pamutu. Mtolo wa kumbuyo ukuwongoka. Kokani phazi lakumbuyo kubwerera ku malo ake oyambirira pamene mukuchepetsa mikono. Bwerezerani maulendo 8 mpaka 10 ndikusintha mbali.
Mitundu yowakakamiza : Quadriceps, Hamstrings, Deltoids
Pilates Push-Ups
Imani wamtali ndikufika pamwamba pokha musanayambe kuzungulira ndikuyendetsa manja anu kumalo othamanga . Pangani 3 mpaka 5 Push Ups ndiye yendani manja anu mmbuyo mu mapazi anu ndikuthamangira kuima. Bwezerani maselo 3 mpaka 4.
Mitundu yowakakamiza : Kubwerera, Zovuta, Zofunikira
Kuyimira Zithunzi
Imani ndi mapazi anu pang'onopang'ono kusiyana ndi mchiuno mwanu mofanana ndipo manja apita genie-kalembedwe. Sakani theka lakumtunda kumapeto kwa mauno ndi maondo koma kusunga msana. Gwirani pa malo otsika kwambiri pa ziwerengero zitatu. Ndiye imani mmbuyo. Bweretsani ma 8 mpaka 12 pa 1 yokha. Ikani maselo awiri okwanira.
Mitundu yowunikira : Zolinga, Hamstrings
Lamulo Ligwedezeke
Minofu kumbuyo kwa thupi ndi yaikulu komanso yowuma. Kuwonjezera mphamvu zawo ndi mphamvu zidzakhudza thupi lanu. Khalani wamtali ndi miyendo yanu pamodzi pamaso panu ndi manja anu kumbuyo m'chiuno mwanu. Zola zapang'onopang'ono. Pewani mchiuno mumlengalenga mukupanga molunjika ndi thupi lanu. Gwiritsani mpweya 5. Lembani pansi ndi kubwereza maulendo 5 mpaka 8. Pamene mukupita mukhoza kuwonjezera kukankha, kukweza mwendo nthawi imodzi.
Mitundu yowakakamizidwa : Ulemu, Hamstrings, Triceps, Latissimus Dorsi
Ngati mwakonzekera Pilato yotsatira yomwe mumagwira akasupe ndi zida zogwiritsira ntchito zomwe Pilates amadziwika nazo, pitani ku studio ya Pilates ndikulembera phunziro limodzi pamodzi momwe mungapeze mitundu yonse yosiyanasiyana ya zipangizo zomwe zilipo. Ngati mukuyesera kutaya kulemera kwake, mufuna kuchita Pilato kawiri kapena katatu pa sabata ndikugwira ntchito ndi zipangizo zomwe zimayendetsedwa kasupe nthawi zonse.