Pali zifukwa zoposa 10 zopangira Pilates. Mwachitsanzo, kugona bwino komanso kugonana bwino sikuli pamndandanda uwu, koma ukhoza kukhala. Koma ayambe apa ndiwone zomwe mukuganiza. Kodi Pilates ndi yoyenera kwa inu? Ngati mwachita Pilates kale, muwone ngati mukukonda chifukwa.
1 - Pilates Ndi Yathunthu Thupi labwino
Mosiyana ndi machitidwe ena, Pilates satha-kumapanga mbali zina za thupi ndikunyalanyaza ena. Pamene maphunziro a Pilates akugogomezera mphamvu zazikulu , imaphunzitsa thupi ngati kuphatikiza kwathunthu. Mapulogalamu olimbitsa thupi amalimbikitsanso mphamvu zowononga minofu komanso kusinthasintha komanso kuonjezera kayendetsedwe ka ziwalo.
Kusamala ku chithandizo chachikulu ndi thupi lathunthu, kuphatikizapo mpweya ndi malingaliro, zimapereka mgwirizano wathanzi womwe sungapeze kwinakwake. Ndi chifukwa chake Pilates ndi wotchuka kwambiri pa zochitika zina, komanso ndi othamanga omwe amapeza kuti Pilates ndi maziko abwino a kayendedwe ka mtundu uliwonse. A
2 - Pilates Yokonzeka ku Zambiri Zomwe Mumafunika ndi Zosowa
Kaya ndinu mkulu yemwe akuyamba kuchita masewera olimbitsa thupi, wothamanga wotchuka kapena kwinakwake, maziko a Pilates akusankhidwa kwa inu. Kumanga kuchokera ku mphamvu yayikulu, kuyang'ana kulumikizana koyenera, ndi njira yodzigwirizanitsa thupi / maganizo kumapangitsa Pilates kupezeka kwa onse.
Ndi zikwi zambiri za machitidwe otheka ndi kusintha, Pilates ntchito zothetsera zingagwirizane ndi zosowa za munthu aliyense. Onani zambiri za momwe mungasinthire mazochita ndi zina za Pilates kwa amuna . Mukhozanso kuphunzira momwe mungapititsire maphunziro anu kuti mukwaniritse zolinga zanu.
3 - Pilates Amapanga Mphamvu popanda Bulk
Zakale, minofu yowonda ndi dzina la masewera apa. Mu Pilates, simukuyang'ana kumanga minofu yawonetsero. Mukumanga minofu yomwe imagwira ntchito mwangwiro mkati mwa thupi lonse, komanso zofunikira za thupi la munthu ngati akuyenda moyo.
Imodzi mwa njira zomwe Pilato zimapangira minofu yayitali, yamphamvu ndi kugwiritsa ntchito mtundu wa minofu yopangidwa ndi mitsempha yotchedwa "contraction".
Zambiri
4 - Pilates Akuwonjezera Kukhazikika
Mu Pilates, timayesetsa kuwonjezeka kwautalika ndi kutambasula kwa minofu ndi kuyendayenda m'magulu. Simungapeze "zowonongeka" mu Pilates monga momwe mungagwiritsire ntchito mu yoga , koma thupi lomwe lingathe kutambasula ndikugwedeza kuti lipeze moyo ndilo cholinga chenichenicho.
5 - Pilates Akukulitsa Mphamvu Zazikulu
Minofu yaikulu ya thupi ndi minofu yakuya kumbuyo, m'mimba, ndi pansi. Izi ndi minofu yomwe timadalira kuti tithandizire, kuyima bwino, komanso kuyenda bwino. Pamene maziko ali amphamvu, chimango cha thupi chimathandizidwa. Izi zikutanthauza kuti khosi ndi mapewa zimatha kumasuka, ndipo minofu ndi ziwalo zina zonse zimamasulidwa kukagwira ntchito, osati zambiri.
Mbali yopindula ndi yakuti maphunziro apamwamba amalimbikitsa abs apulumu kuti tonse timalakalaka. Phunzirani zambiri za mphamvu ya Pilates komanso momwe mungatengere mbali yanu kuti mupindule kwambiri ndi machitidwe a Pilates.
6 - Pilates Amalimbikitsa Kukhazikitsa
Kukhazikika bwino ndikulumikizana bwino komwe kumagwiridwa ndi maziko apamwamba. Ndi malo omwe munthu angasunthire momasuka. Kuyambira ndi kayendetsedwe ka Pilato ndikuyendetsa masewera ndi masewero, Pilates amaphunzitsa thupi kuti lidziwonetsere ndi mphamvu ndi mgwirizano. Mutha kuwona izi mwazimene Pilates amachita. Ndi chifukwa chake anthu amapangira Pilates chifukwa cha ululu wammbuyo .
7 - Pilates Akuwonjezera Mphamvu
Zingamveke ngati zosokoneza, koma pamene mukuchita masewera olimbitsa thupi, mumakhala ndi mphamvu zambiri komanso mumamva ngati mukuchita (mpaka, ndithudi). Ma Pilates amapeza mpweya ndi kusindikizidwa, kumayambitsa msana ndi minofu, ndipo amasefukira thupi ndi malingaliro abwino omwe amapeza kuchokera pochita thupi lonse. Yambani ndi kugwira ntchito mwamsanga kapena mphindi zisanu ndi zisanu.
8 - Pilates Imalimbikitsa Kutaya Kwambiri Ndi Kuoneka Kwambiri, Kowoneka
Ngati mumapanga Pilates nthawi zonse, idzasintha thupi lanu. Amadziwika kuti amapanga minofu yambiri, yamphamvu komanso yowongoka, Pilates imapangitsa kuti minofu imve bwino, miyeso ya musculature, imathandizira kukongola, ndikukuphunzitsani kuyenda mosavuta ndi chisomo. Zonsezi zidzakupangitsani kuti muwoneke ndikumverera bwino.
Ngati mukufuna kulemera, chiwongolero cha kuperewera chikhalebe chofanana: Kutentha makilogalamu ambiri kuposa momwe mumayendera. Monga njira ya thupi labwino, pilates amathandiza kukuthandizani. Kuphatikizidwa ndi ntchito ya aerobic , Pilates imakhala cholemera kwambiri ndi chida cha thupi toning. Nazi zambiri za kukula kwa Pilates komanso momwe mungapangire ntchito yanu yolemetsa .
9 - Pilates Akuchulukitsa Kuzindikira - Thupi / Malumikizano Aumtima
Joseph Pilates ankadandaula kuti Pilates, kapena kuti zotsutsana ndi zomwe anazitcha, zinali za "kugwirizana kwathunthu kwa thupi, maganizo, ndi mzimu." Ichi ndi chimodzi mwa zinsinsi za ntchito ya Pilates: timayendetsa kayendetsedwe kake ndi chidwi chonse. Tikamagwiritsa ntchito njirayi, thupi ndi malingaliro zimagwirizanitsa kuti tipeze phindu lopindulitsa pa ntchito iliyonse. Ma Pilates mfundo - kutsogolera, kusinkhasinkha, kulamulira, molondola, mpweya, ndi kutuluka - ndizofunika kwambiri zomwe timagwiritsa ntchito kuphatikiza thupi ndi malingaliro.
10 - Pali Njira Zambiri Zophunzirira Pilates
Maphunziro a Pilates ndi osavuta kubwera masiku ano. Kutchuka kwa Pilates komweku kwakhala kulikuyika pa mapu padziko lonse lapansi. Izi ndi zabwino chifukwa mukayambitsa maphunziro a Pilates, nkofunika kuyamba ndi malangizo a Pilates pa studio kapena masewera olimbitsa thupi, ndipo makamaka kuchokera kwa aphunzitsi ovomerezeka . Koma pali njira zambiri zowonjezera maphunziro anu mutangopita. Mukhoza kuchita pakhomo ndipo simukusowa zipangizo zamakono , zovala zokongoletsera, ndi matayi .