Njira ya pilates ndi masewera olimbitsa thupi ofatsa omwe amaphatikiza kupuma kwambiri ndi masewera olimbitsa thupi. Patsambali, mupeza kuti njira ya pilates ndi chiyani, mfundo zake, phindu lake, momwe mungasankhire kalasi yanu yochitira masewera olimbitsa thupi komanso masewera olimbitsa thupi omwe mungayesere kunyumba.

Pilates ndi njira yophunzitsira yolimbitsa thupi yolimbikitsidwa ndi yoga, kuvina ndi masewera olimbitsa thupi. Amachitidwa pansi, pamphasa, kapena mothandizidwa ndi zida. "Zoseweretsa zongotengera" zimagwiritsidwanso ntchito. Zinthu izi (mipira, akasupe, magulu a mphira) amayambitsa kusalinganika, zomwe zimapangitsa kuti thupi liziyitanira pamagulu enaake okhazikika.

Chipangizo chachikulu, "Reformer", chimapangidwa ndi matabwa, omwe ali ndi mawonekedwe a bedi, okhala ndi tray yotsetsereka, ma pulleys ndi zina. Springs imapangitsa kuti zitheke kusintha chilichonse ku zovuta zazikulu kapena zazing'ono. Kugwiritsa ntchito akasupe osati ma dumbbells kuli ndi mwayi wopereka kukana kosinthika komanso kuthandizira pakuyenda. Njirayi ndiyosafunikira kwambiri pamitsempha ndi tendon. Chifukwa cha kusinthasintha kwa zida, mutha kuchita masewera olimbitsa thupi mazana ambiri.

Zochita zolimbitsa thupi ndizovuta, koma zofatsa: popanda kusuntha mwadzidzidzi komanso popanda kugwedezeka. Sayenera kuyambitsa kupweteka kapena kuchulukitsa gulu la minofu. M'malo mwake, pulogalamu yathunthu yolimbitsa thupi ikufuna kuyambitsa, mosinthana, magulu onse aminofu, nthawi zina mosakanikirana zachilendo. Kugogomezera kwambiri kumayikidwa pazochitika za thunthu lapansi (m'mimba ndi gluteal minofu), dera limene Joseph Pilates, Mlengi wa njirayo, amatchedwa "jenereta". Timayikanso kwambiri kupuma. Monga amafunikira kukhazikika kwina, masewerawa amalola kuzindikira bwino ntchito ya minofu ndi kulamulira kwake.

Mfundo zazikuluzikulu

Njira ya pilates imachokera ku mfundo za 8 zomwe ziyenera kukhalabe m'maganizo mwa iwo omwe amazichita: kuganizira, kulamulira, pakati pa mphamvu yokoka, kupuma, fluidity, kulondola, kutsatizana ndi kudzipatula. Minofu ya m'mimba, gluteal ndi yakumbuyo imagwiritsidwa ntchito pazochita zambiri. Kukhazikika kwabwino ndikofunikira pakuchita ma pilates.

Pilates amagwiritsidwa ntchito makamaka kuchokera ku maphunziro a maphunziro kuti apititse patsogolo mphamvu, kusinthasintha, kugwirizanitsa ndi kusunga kaimidwe kabwino. Malinga ndi akatswiri, kuchitidwa pafupipafupi komanso kwanthawi yayitali, kumagwira ntchito paumoyo wamunthu. Nawa maubwino ena omwe angasangalale nawo.

Kumanga minofu mozama

Zochita za njira ya pilates zimagwiritsa ntchito minofu ya m'mimba, glutes, minofu ya kumbuyo, yomwe imalola kulimbitsa minofu mozama.

Kukhala ndi mimba yathyathyathya

Njira ya Pilates imagwira ntchito minofu ya m'mimba, yomwe imalimbikitsa kutaya mafuta pamlingo uwu. Komanso, ena ntchito ndithu thupi, zomwe zimabweretsa kuwonda.

Chepetsani kupweteka kwa msana kosatha

Mu 2011, zotsatira za meta-analysis zinasonyeza kuti anthu omwe ali m'magulu a pilates ankamva ululu wochepa kwambiri kusiyana ndi omwe ali m'magulu olamulira omwe ali ndi chithandizo chochepa (chithandizo chachipatala kapena ntchito za tsiku ndi tsiku). Kumbali inayi, palibe kusiyana kwakukulu komwe kunawonedwa pakati pa machiritso a pilates kapena amitundu ina yolimbitsa thupi.

Kupititsa patsogolo thanzi la munthu payekha

Njira ya pilates imakonza ndikuwongolera kaimidwe mwa kulimbitsa ndi kulimbitsa minofu, kupanga kusinthasintha, kuthetsa kupsinjika maganizo pogwiritsa ntchito njira yopuma, kupititsa patsogolo kugwirizana ndi kupewa kuvulala komwe kumachitika chifukwa cha kupuma kwambiri. kaimidwe koyipa.

Kupititsa patsogolo moyo wa amayi omwe akudwala khansa ya m'mawere

Mu 2010, kafukufuku wochepa wachipatala adawunika momwe ma pilates amathandizira pakugwira ntchito, kusinthasintha, kutopa, kukhumudwa komanso moyo wabwino wa amayi 42 omwe ali ndi khansa ya m'mawere. Azimayi onse ankachita masewera olimbitsa thupi tsiku ndi tsiku ndipo ankayenda masiku atatu pa sabata. Theka la iwo achitanso ma pilates. Olembawo amawona kuti pulogalamu yochita masewera olimbitsa thupi ya pilates ndi yotetezeka ndipo ikuwoneka kuti ili ndi zotsatira zabwino pa mphamvu zogwirira ntchito ndi umoyo wa moyo komanso motsutsana ndi kuvutika maganizo.

Kutambasula miyendo iwiri

Poyambira malo: ikani mawondo onse pachifuwa, manja onse pa akakolo, mutu okwera, yang'anani pa Mchombo ndiye pokoka mpweya. Panthawiyi, tambasulani miyendo ndi manja anu kumbuyo kwa mutu wanu ndikupuma mobweretsa mawondo anu pachifuwa chanu ndi manja anu kumapazi anu. Chitani masewera olimbitsa thupi ka 10 motsatizana. Miyendo ikatambasulidwa mopingasa, ndiye kuti masewerawa amakhala ovuta kwambiri.

M'munsi ndi kwezani

Poyambira: gonani chagada miyendo yanu molunjika, manja onse kumbuyo kwa mutu wanu, mutu uli mmwamba ndikuyang'ana mchombo. Pumirani nthawi yayitali mukutsitsa miyendo yanu ndikutulutsa mpweya kwinaku mukubweretsa miyendo yanu molunjika.

Zolimbitsa thupi zosambira

Gona chafufumimba ndi manja otambasulidwa kutsogolo ndi miyendo motalikirana m’lifupi m’lifupi. Kenako chotsani manja ndi miyendo ndikukankha pansi ndi manja ndi miyendo. Inhale, exhale mumayendedwe onse. Kubwereza nthawi 30.

Ndani angaphunzitse ma pilates?

Maphunziro Owona a Pilates amaperekedwa ndi New York Pilates Studio, yogwirizana ndi United States Pilates Association. Pali malo ophunzitsira ku United States, Europe ndi kwina kulikonse padziko lapansi. Pilates Method Alliance imatsimikiziranso mapulogalamu osiyanasiyana ophunzitsira m'maiko angapo.

Bungwe la Stott Pilates limapereka mapulogalamu osiyanasiyana omwe amangoyang'ana anthu omwe ali ndi chidziwitso choyambirira cha Pilates komanso omwe ali ndi zofunikira zina kapena omwe akufuna kupititsa patsogolo luso lawo. Maphunziro amaperekedwa padziko lonse lapansi.

Zolimbitsa thupi zimatha mphindi 55 mpaka 60. Ma studio osiyanasiyana okhazikika amapereka magawo aukadaulo a Pilates. Alangizi ena amalandiranso makasitomala powapanga.

Momwe mungasankhire kalasi yanu ya gym pilates?

Osakhala chizindikiro chosungidwa, njirayo simayang'aniridwa ndi bungwe lolamulira. Chifukwa cha kutchuka kwake, aphunzitsi a Pilates akuchulukirachulukira popanda kutsimikizika kwa luso lawo. Chifukwa chake ndikofunikira kusamala ndikuwonetsetsa kuti ali m'gulu lodalirika.

Zizindikiro ndi contraindications mchitidwe wa pilates

Pankhani ya kupweteka kosalekeza, komwe kungakhale chifukwa cha mavuto aakulu, dokotala kapena physiatrist ayenera kuonana ndi dokotala musanaphunzire.

Joseph Pilates anabadwira ku Germany m’chaka cha 1880. Pa nthawiyi n’kuti akugwira ntchito m’chipatala ku England pa nthawi ya nkhondo yoyamba ya padziko lonse pamene anatulukira njira yochitira zinthu zolimbitsa thupi kwa odwala osachita bwino pomangira akasupe pamabedi. . Anakonza dongosolo lake atasamukira ku United States m'ma 1920. Situdiyo yake yaku New York idakopa ovina akatswiri, kenako ochita zisudzo ndi othamanga. Kuyambira m'zaka za m'ma 1980, njirayi idakhazikitsidwa ndi anthu osiyanasiyana.

Njira yophunzitsira thupi ya Pilates sinawonekere ku Quebec mpaka 1992. Inali kale yotchuka kwambiri ku United States, ndi ochita zisudzo ndi ovina ambiri. Amachigwiritsa ntchito, osati pongophunzitsa zolimbitsa thupi zomwe zimafunikira pa ntchito yawo, komanso kuchiza kuvulala komwe kumachitika chifukwa chogwiritsa ntchito mopitilira muyeso. Ikupezekanso ku Europe, Australia ndi kwina kulikonse padziko lapansi. Ann McMillan, yemwe adatsegula studio yoyamba ya Pilates ku Montreal, akuti njirayi ili ngati ukwati pakati pa yoga ndi maphunziro pa zipangizo zamtundu wa "Nautilus".