Yakagadziriswa naAlycea Ungaro, PT, MS
Kuti uwane maonero nePilates ndeyekutora mutoro wehutano hwako hwose. Pane kungoita muviri chete, Pilates system yakarondedzerwa nemusiki wayo Joseph Pilates, kubatana kwakakwana kwemuviri, pfungwa, nemweya . Hongu, unogona kutarisira inzwi, simba, kushanduka uye kugadzikana kwepamusoro. Iwe unogona kutora uremu naPilates asi chinangwa chikuru uye chinangwa chemuitiro wacho chikuru.
Iwe usati wapinda mukirasi kana imwe pakurongwa wekudzidzisa umwe, unofanirwa kunzwisisa zvimwe zvepfungwa uye mazano ePilates. A
Pilates Anoitei?
Chimbofunga izvi zvakataurwa naVaPirates pachake: "muviri wakafanana wakagadzikana une pfungwa dzakanaka zvakakwana zvisingakwanisi, nyore nyore, uye nekugutsikana kuita mabasa edu ezuva nezuva uye akasiyana-siyana nechinangwa chekuzvivaraidza uye kufara." Kana izvozvo zvinonzwika zvakamanikidzika, ndizvo. Symmetry nekugadzirisa ndiyo nheyo yehutano hwakanaka. Ruzhinji rwemasukloskeletal mamiriro uye kukuvadzwa kunokonzerwa nekusagadzikana kwakasarudzwa uye kumira kwemuviri mumuviri. Pilates inotarisirwa kuenzanisira kudzidzisa. Nokutsvaga kuenzanisa mativi emuviri emuviri uye kuenzanisa nekufambisa uye simba iwe uchawana nyore nyore kufamba kupfuura iwe usati wambonzwa kare.
Rinoshanda Muviri Wose Here?
Kuwana muchimiro nePilates inzira ipi zvayo inogona kutangira, kubva pamubhedha mbatatisi kusvika kumuteereri.
MaPirates ose anoshandiswa anogona kuchinjwa kuti awane zvinodiwa nemumwe munhu. Pasinei nokuti iwe unodzidzisa nemidziyo yePilates kana kuti kungoshandisa maitiro, iwe unogona kugara uchigadzirisa kufamba uye kusimba kumunhu wako pachako. Chero chipi nechipi chePilates chaunosarudza, kushanda nemumwe mudzidzisi kunokurudzirwa kukubatsira iwe kugadzira purogiramu yakanakisisa yemigumisiro yako yakarongwa.
The Pilates Principles
Kuti Pilates nzira ishandise magetsi, maitiro acho anofanira kuitwa nemamwe mazano mupfungwa. IPilates mazano ndeokuti: kuisa, kuisa pfungwa, kutonga, kunyatso, kufema, nekuyerera. Aya mazano akabatanidzwa pakuzadzisa zvigumisiro zvesignature izvo Pilates anozivikanwa. Iyi mitemo ndiyo inoparadzanisa Pilates kubva kune mamwe mabasa akawanda ayo anogona kugadzirisa mararamiro ehutano asi haashandisi kubatanidza pfungwa nemafungiro ehutano. Kuzadzirana kwakakwana kwemuviri, pfungwa, uye mweya hazviuye chete ne squats uye kusvitsa-ups.
verenga zvakawanda pamusoro pePirate mazano
Pilates Inotanga paCore
Pirasiyamu muviri inotanga nemuti wemuviri wako - nekufema zvakakwana kunodzimisa masero ako; pamwe nemoyo wako uye kubuda kwepurogiramu kukura ropa idzva mumatumbu ako; uye nekurovedza misara yakadzika yedumbu rako, shure uye pelvis ( Pilates simba rako ) kutsigira musana wako, uye kugadzikana mumapapiro ako nemapfudzi sezvaunofamba. Apo patinosimbisa nekusimbisa nheyo, tinokwanisa kubva kunze kubva mukati kuti tiwedzere kushanduka kwepamusoro pedu, kutambanudza mitsipa yedu, nekuvandudza mararamiro emafungiro edu.
Enda Enda Neiyi Starter Routines
Iye zvino zvaunoziva zvimwe zvekupindira kwemukati kwekugadzikana nePilates, ndinopeta iwe wakagadzirira kufamba. Heano dzimwe hukama hunoita kuti utange:
- Pilates Inokurudzira Iwe Unogona Kuita Pose
- 7-MuPirates Workout
- Tora Pilates Strong: Yokutanga 5 Kudzidzira
- Your Pilates Workout At Desk Yako
Pilates Kufambira Mberi
Pilates inzira inofambira mberi. Kana iwe uchienderana nePilates yako yekudzidzisa iwe uri kuwedzera kuwedzera kutsva uye kuwedzera simba rako uye simba mukati mekuita basa rimwe nerimwe. Sezvaunofambira mberi, uchaona kuti kufamba kwekuita basa kunotora sezvinoita simba uye kugadzikana matambudziko.
Kana uchinge uine ruzivo nePilates matoro, unogona kuwedzera dambudziko, uye zvakasiyana-siyana, nePirates midziyo. Kune michina miduku inogona kushandiswa pamba kana iwe unogona kutora makirasi mu studio kuti uise midziyo yakafanana neyekuvandudza uye Pilates chair.
Ndinowanzoita sei Pilates?
Kuti ave nechimiro naPilates, Joseph Pilates akakurudzira huwandu hwezvikamu zvitatu pavhiki. Kunyange zvazvo chigadziro chinogona kuitwa zuva rega rega, basa rekushandisa rinofanirwa kuparadzaniswa rimwe nerimwe zuva. Iwe unogona kutanga nehupfupi masikati kushanda zvishomanana semaminitsi gumi. Chinangwa chako ndechekushanda nzira yako kusvika pakati pemaminitsi 45 neawa rimwe. Pose pazvinenge zvichibvira, Pilates yakanakisisa inoshanda inowanikwa pamaoko eiri murairidzi uyo haagoni kungokutungamirira chete kuburikidza nefomu rakanaka asiwo anokufambisa mberi kune zvinangwa zvako.
Vanhu vazhinji vanowana Pilates kuti ave noutano hwakakwana hunogutsa. Mumitambo yemitambo, Pilates inzira yehuwandu uye simba rekudzidzira kudzidzisa. Kunzwisisa zvose zvezvibereko zvePilates zvichaitika nokukurumidza paunotanga.