Ngati inu mumapanga Pilates ndi kuwonjezera machitidwe ena muzochitika zanu za sabata, mumaphunzitsidwa. Pali zifukwa zabwino zopangira izi. Nazi zochepa:
- Zochita za Pilates zimayang'ana kuthupi labwino, kutanthauza kuti Pilates ikukuphunzitsani kuti muziyenda bwino, mwachidziwitso, motero kuonjezera ntchito ndi kuchepetsa chiopsezo chovulaza muzochita zina.
- Maphunziro a pamtunda omwe amaphatikiza maphunziro amphamvu ndi cardio akuti ndiyo njira yabwino yopitira pamwamba pamutu wapamwamba ndipo akulimbikitsidwa ndi American Council pa Zochita Zolimbitsa Thupi.
- Maphunziro a pamtunda amathandiza kwambiri kuti muzichita masewera olimbitsa thupi.
Mphamvu ndi Kuthazikika mu Cross Training
Pa zofanana zofanana, Pilates ndizochita zochepa zomwe zimaphunzitsa pulogalamu yophunzitsa. Pilates ali ndi ubwino wambiri , ndi zovuta kusiya izo. Koma tsopano, tiyeni tiwone Pilates ngati maphunziro amphamvu komanso momwe zimathandizira kuti zinthu zisinthe. Mphamvu ndi kusinthasintha zimakhala zosangalatsa kwa ophunzitsira mtanda.
Njira ya Pilates inakhazikitsidwa pa mphamvu zazikulu. Matenda a Pilates ndi zida zamagetsi sizimangowonjezera minofu ya kunja ya thupi koma komanso minofu yamkati ya m'mimba, m'mimba, ndi mmbuyo-minofu yaikulu. Mphamvu yaikulu imathandizira kumbuyo ndi khosi, kutithandiza kukhala ndi thanzi labwino ndi kumasula ziwalo kuti zilowetse chilengedwe cha miyendo.
Mphamvu yamtundu uwu ndi maphunziro omasinthasintha kumasuliridwa bwino mu mitundu yonse yophunzitsa maphunziro.
Pilates matenda amagwira ntchito mwathunthu ndipo zimakhala zabwino kwambiri kuti mupange mphamvu zazikulu. Komabe, ngati mutadalira Pilates pokhapokha mutaphunzitsidwa mphamvu, mwina mukufuna kuwonjezera zovuta zomwe zimagwiritsidwa ntchito ndi zida zazikulu ndi za Pilates.
Izi zidzakuthandizira zomwe mungachite kuti mukhale amphamvu m'milingo komanso pachimake.
Anthu ambiri amayamikira minofu yayitali, yowongoka yomwe imachokera ku Pilates ndipo yokhutira ndi msinkhu wophatikizapo, wophunzitsira mphamvu zomwe Pilates amapereka. Mapiritsi akutsutsa maphunziro ndi okwanira kukupatsani mphamvu zothandizira, kuthandizira kumanga fupa, ndi kuwotcha kwambiri makilogalamu chifukwa minofu ndiwotchedwa calorie burner. Ngati mukufuna mphamvu yambiri ndi minofu, mungaganize kusakanikirana ndi kuphunzitsidwa zolemera . Pilates idzakuthandizani kuphunzitsa kulemera ndi kuyanjanitsa bwino, kuyendayenda kwakukulu, ndi kuika chidwi pamagulu.
Mwa kuwonjezera Pilates ku maphunzilo anu a mtanda, mudzapeza kuti chilombochi chimayambira, kupha nsonga zapamwamba, ndi kugwedeza mwamba kumakhala kosavuta. Pogwiritsa ntchito Pilates, mudzakulitsa thanzi lanu, kuchepetsa chiopsezo chanu chovulala kwambiri ndi kukweza kukwera kwanu. Sikuti mudzangotenga mapepala ambiri tsiku limodzi, mudzakwera mumasewera abwino.
Eric Horst, katswiri wodziwa mathanthwe
Cardio ndi Pilates Cross Training
Monga momwe mukuonera m'mawu omwe ali pamwambapa, Pilates mtanda umaphunzitsa bwino ndi chirichonse. Pilates ndi yoga ndizogwirizana kwambiri. Koma chifukwa cha kupindula kwa ubwino wa maphunziro a cardio monga kulimbikitsa mtima ndi mapapo, kuchepetsa kupanikizika, ndi kuwonjezeka kwa mphamvu, mungafune kuganizira Pilates yopitiliza ndi zojambula zapamwamba monga kuyenda ndi kuthamanga .
Kupititsa patsogolo maphunziro kumakhalanso njira yotchuka ya cardio. Izi zidzakhala zowona makamaka ngati mukufuna kulemera. Maphunziro olimbitsa thupi pamodzi ndi cardio ndi zakudya zabwino ndizo zabwino kwambiri zomwe zimapangitsa kuti thupi liwonongeke-ngakhale Pilates amathandiza kulemera kwa thupi kapena popanda cardio.
Mmene Mungasamalire Maphunziro Otsogolera
Malangizo ochokera ku Dipatimenti ya Zaumoyo ndi Zaumunthu ku United States amasonyeza kuti akuluakulu amachititsa kuti thupi lawo likhale lolimba kapena kuti likhale lolimba kwambiri masiku awiri pa sabata. Malangizowa amasonyezanso kuti maola awiri aliwonse ndi osachepera awiri pa sabata pa zochitika za aerobic (cardio) m'magawo osachepera mphindi 10 iliyonse, kufalikira mlungu wonse.
Izi ndizochepa. Mukhoza kugwira ntchito zambiri. Kuti mupindule ndi Pilates, muyenera kuti muzichita katatu pa sabata.
Maphunziro a pamtunda akuphatikizapo mitundu yochita masewera olimbitsa thupi. Mwaichi, kuchita zinthu, monga yoga ndi Pilates tsiku lomwelo, kungakhale bwino. Komano, maphunziro a cardio ndi mphamvu amapangidwa bwino masiku osiyana. Mwanjira imeneyo simungatope kwambiri kuti musachite chimodzi, ndipo minofu yanu ikhala ndi mpumulo wopuma ndi kukonza-ndi momwe mumakhalira mphamvu ndi chipiriro. Ndimalingaliro abwino kusinthanitsa machitidwe olimbitsa thupi mwakuchita kwanu mlungu ndi mlungu. Pulogalamu yamagetsi yotsitsimodzinso nthawi zonse ndi pulogalamu yamphamvu ndi njira zina zolimbitsa thupi ndi zochepa.
Kawirikawiri anthu amanyalanyaza kukula kwa Pilates. Ndakhala ndi maimelo ambiri otsimikizira kuti anthu amazipeza kwambiri kuti achite kalasi yonse ya Pilates ndi cardio tsiku lomwelo. Kotero pamene mutayambira kuphunzitsa, khalani ndi masiku ena kapena musamapange Pilato mwakhama pa tsiku la cardio.