Kusinthidwa ndi Alycea Ungaro, PT, MS
Kupeza mawonekedwe ndi Pilates ndiko kutenga udindo wathanzi wanunthu. Osangokhala ndi thupi labwino, dongosolo la Pilates linatanthauzidwa ndi woyambitsa Joseph Pilates, kugwirizana kwathunthu kwa thupi, malingaliro, ndi mzimu . Inde, mukhoza kuyembekezera mphamvu, mphamvu, kusinthasintha komanso abs flat. Mutha kulemera ndi Pilates koma cholinga chachikulu ndi cholinga cha njirayi ndi yaikulu.
Musanadumphire m'kalasi kapena pa phunziro limodzi la maphunziro, muyenera kumvetsetsa mfundo zina ndi zina za Pilates. A
Kodi Pilates Zimatani?
Taganizirani mawu awa a Mr. Pilates mwiniwake: "Thupi lokhala ndi maganizo oganiza bwino lomwe mwachibadwa mwachibadwa, mosavuta, komanso mokwanira kugwira ntchito zathu zambiri ndi zosiyanasiyana tsiku ndi tsiku ndi zokondweretsa zokha komanso zosangalatsa." Ngati izo zikumveka zovuta, ndizo. Kuyimira ndi kugwirizana ndi maziko a ukhondo weniweni. Matenda ambiri ndi zovulala zimakhala chifukwa cha kusayanjana bwino ndi thupi lopanda thupi. Pilates ikuwunikira maphunziro ofanana. Pogwiritsa ntchito mbali zofanana za thupi ndi kuyendayenda ndi mphamvu, mutha kuyenda mosavuta kusiyana ndi momwe simunayambe muyendera kale.
Kodi Zimagwira Ntchito Thupi Lililonse?
Kupeza mawonekedwe ndi Pilates ndi njira imene aliyense angayambe, kuyambira pa mphasa mpaka kwa wothamanga.
Ntchito zonse za Pilates zingasinthidwe kukwaniritsa zosowa za munthu aliyense. Kaya mumaphunzitsa ndi zipangizo za Pilates kapena masewera olimbitsa thupi, mukhoza kusintha ndondomekoyi ndi mphamvu yanu pamtunda wanu. Kaya Pilates mumakonda bwanji, kugwira ntchito ndi mphunzitsi mmodzi kumalimbikitsidwa kukuthandizani kupanga mapulogalamu abwino pa zotsatira zanu.
Mfundo za Pilates
Kuti Pilates njira yogwiritsira ntchito matsenga, zochitikazo ziyenera kuchitika ndi mfundo zina m'malingaliro. Malamulo a Pilates ndi awa: kutsindika, kusinkhasinkha, kulamulira, molondola, mpweya, ndi kutuluka. Maganizo awa ndi ofunika pakukwaniritsa zotsatira za signature zomwe Pilates amadziwika. Mfundo izi ndi zomwe zimalekanitsa Pilates ndi zochitika zambiri zomwe zingathe kuthana ndi thanzi labwino koma sizigwira ntchito kuti ziphatikizidwe za thanzi labwino. Kulumikizana kwathunthu kwa thupi, malingaliro, ndi mzimu sikubwera kokha ndi squats ndi kukankhira.
werengani zambiri za malamulo a Pilates
Ma Pilates Ayamba pa Core
Zochita za Pilato zimayambira ndi pathupi la thupi lanu - ndi kupuma kwathunthu kumatsitsimutsa maselo anu; ndi mtima wanu ndi dongosolo lakuzungulira komwe mukupaka magazi atsopano mu matenda anu; komanso pogwiritsa ntchito minofu yakuya ya mimba, mmbuyo ndi pelvis ( Pilates powerhouse ) kuti muthandize msana wanu, ndipo mupatseni bata m'mapiko ndi mapewa anu pamene mukuyenda. Pamene tikulimba ndi kukhazikika pamtunda, tikhoza kuchoka kuchoka pakati kuti tipititse kusinthasintha kwa msana wathu, kutambasula minofu yathu, ndikukweza kayendetsedwe ka maulendo athu.
Pitani ndi Mapulogalamu awa Oyamba
Tsopano kuti mudziwe zina za mkati mwa kupanga maonekedwe ndi Pilates, ndikuyesa kuti mwakonzeka kusunthira. Nawa maulumikizi othandizira kuti muyambe:
- Pilates Akutsogolera Iwe Ukhoza Kuchita Kulikonse
- 7 -Phatikizani Phunziro la Pilates
- Pezani Pilates Strong: Zochita Zoyamba 5
- Pulogalamu Yanu Yopangira Maofesi Pamalo Anu
Pilates Progress
Pilates ndi njira yopitilirapo. Ngati mukugwirizana ndi maphunziro anu a Pilates mudzawonjezerapo kusintha kwatsopano ndikuwonjezera mphamvu yanu ndi mphamvu zanu zonse. Pamene mukupita patsogolo, mudzapeza kuti kuyendetsa masewera olimbitsa thupi kumatenga monga momwe zimakhalira ndi mphamvu komanso kuthetsa mavuto.
Mukadziwana ndi ntchito ya Pilates matha, mukhoza kuwonjezera zovuta, ndi zosiyanasiyana, ndi zipangizo za Pilates. Pali zipangizo zing'onozing'ono zomwe zingagwiritsidwe ntchito kunyumba kapena mukhoza kuphunzira pa studio kuti mugwirizane ndi zipangizo monga mpando wokonzanso ndi Pilates.
Kodi Ndiyenera Kuchita Motani Nthawi zambiri Pilates?
Kuti apange mawonekedwe ndi Pilates, Joseph Pilates analimbikitsa kuchepera katatu pa sabata. Ngakhale kuti ntchitoyi imatha kuchitika tsiku ndi tsiku, ntchito zogwiritsira ntchito zipangizo ziyenera kuikidwa tsiku lililonse. Mungayambe ndi zolemba masewera ochepa pamphindi 10. Cholinga chanu ndikuthamanga mpaka pakati pa mphindi 45 ndi ola limodzi. Ngati n'kotheka, Pilates yabwino imachita zomwe zimaperekedwa m'manja mwa aphunzitsi omwe sangathe kukutsogolerani mu mawonekedwe abwino komanso kukutsogolerani ku zolinga zanu.
Anthu ambiri amapeza Pilates kukhala yodalirika mthupi labwino. M'mawu olimbitsa thupi, Pilates ndi dongosolo la mphamvu zolimbitsa thupi ndi kuphunzirira kusinthasintha. Kumvetsa mapindu onse a Pilates kudzachitika mutangoyamba kumene.