Ma Pilates: mapindu ake ochepetsa kuchepa, zotsutsana + zolimbitsa thupi kuchokera ku Pilates

Mu 1920-mphunzitsi Joseph Pilates adayambitsa ku America masewera olimbitsa thupi omwe amayenera kuthandiza othamanga ndi ovina ovulala kuti achire ndikubwerera ku mawonekedwe ake akale. Kuyambira pamenepo, ndipo malangizo a Pilates, omwe adatchuka kwambiri mzaka 10-15 zapitazi. Malinga ndi ziwerengero, ku USA kokha ma Pilates amapitilira anthu 11,000.

Tikukupatsirani chidziwitso chofunikira komanso chofunikira pa Pilates: zabwino ndi zoyipa zake, maphunziro ake, momwe angachepetsere kunenepa, komanso kumaliza masewera olimbitsa thupi kuchokera ku Pilates ndi maupangiri othandiza kwa omwe akuyamba kumene kuchita Pilates.

Zambiri zokhudza Pilates

Ma pilate ndi masewera olimbitsa thupi owonjezera kulimbitsa thupi, kukhala ndi minofu, kukonza magwiridwe antchito, kulimbitsa thupi komanso kulumikizana. Kuchita masewera olimbitsa thupi kumachitika pogwiritsa ntchito njira zopumira bwino komanso kuwongolera minofu m'mimba. Zimathandizira kuyendetsa ndi mphamvu yayikulu komanso kuchita bwino. Ma pilate amatalikitsa ndikulimbitsa minofu, imathandizira kukhathamira kwa minofu ndi kuyenda molumikizana.

Mawonekedwe a Pilates

Pilates amatsimikiza osati ndi kuchuluka kwa masewera olimbitsa thupi ndi mtundu wawo, ndipo ichi ndi chimodzi mwazinthu zazikulu zamalangizo amasewerawa. Zochita zolimbitsa thupi nthawi zambiri zimachitika mwatsatanetsatane, m'malo mwake mwatsatanetsatane. Si mtundu wa masewera olimbitsa thupi mukamatuluka thukuta, koma mumamvadi kulimba kwa minofu yanu nthawi iliyonse yochita masewera olimbitsa thupi. Mutha kulimba, kutulutsa minofu, kukulira kusinthasintha ndikuwongolera msana wanu.

Zolimbitsa thupi zambiri zimayambitsa kusamvana kwa minofu: minofu yamphamvu imalimba ndikufooka, m'malo mwake, imafooka. Ichi ndiye chifukwa chachikulu chovulala komanso kupweteka kwakumbuyo kosatha. Pakati pa ma Pilates, minofu yanu imagwira ntchito mofananira komanso moyenera, ndikupereka maphunziro apamwamba kwambiri ndikuchepetsa mwayi wovulala. Ichi ndichifukwa chake akatswiri othamanga ambiri amagwiritsa ntchito ma Pilates mu maphunziro awo.

Ku Pilates, minofu yanu siyigwira ntchito mpaka kutopa, mudzatuluka thukuta ndikumva kutopa. Makalasi amaphatikizapo zolimbitsa thupi zenizeni ndikupumira kwambiri. Ngati simukukonda pulogalamu yomangidwa pamalingaliro, ndiye kuti ma Pilates amatha kuwoneka ngati otopetsa. Koma ngati mukufuna kulimbitsa minofu yam'mimba ndi m'chiuno, komanso kukhalabe olimba ndikuchotsa kupweteka kwa msana, ndiye kuti Pilates ndi wanu.

Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kumva "zotsatira za Pilates". Chifukwa cha masewera olimbitsa thupi, mumalimbitsa minofu ya m'mimba, kutsitsa mapewa anu, kukulitsa khosi, kukweza chifuwa ndikuwongolera momwe mungakhalire. Pamapeto pa phunzirolo, msana wanu udzakhala wolumikizana, pamimba pamayamwa, ndipo thupi ndi laulere, komanso losavuta. Maonekedwe a Pilates amakupangitsani kuti mukhale otalika komanso olimba mtima kuposa ola limodzi lapitalo.

Ubwino wa Pilates

Pezani ma 15 ma Pilates, omwe angatsimikizireni zaubwino wa mayendedwe olimba:

1. Mupanga minofu yolimba yam'mimba ndi nsana wolimba, komanso imagwira ntchito minofu yakuya m'mimba. Mfundo yayikulu ya Pilates ndikutulutsa mchombo msana. Kugwiritsa ntchito njira yosavuta imeneyi pamoyo wanu watsiku ndi tsiku, mudzapangitsa m'mimba mwanu kukhala mosalala komanso wowoneka bwino.
2. Ma pilate amalumikizana ndikukhazikika msana, amachepetsa kusapeza bwino komanso kupweteka kumbuyo. Kafukufuku akuwonetsa kuti a Pilates amathandizanso kupweteka kwamtundu wakumbuyo.
3. Maphunziro amakono a Pilates adzakuthandizani kulimbitsa thupi, kulimbitsa minofu ndikuwonjezera mphamvu. Izi zidzakuthandizani kuti mupange thupi locheperako popanda minofu yotulutsa.
4. Ma pilate ndiotetezeka kotero kuti amagwiritsidwanso ntchito ngati mankhwala othandizira kukonzanso pambuyo povulala. Kuchita masewera olimbitsa thupi pafupipafupi ndikuteteza kwambiri kuvulala kwa zida zamagalimoto.
5. Tithokoze a Pilates mutha kukonza mawonekedwe anu. Izi sizothandiza kokha popewa kupweteka kwa msana, komanso poyendetsa ziwalo zonse zamkati.
6. Ma pilate amasintha mawonekedwe amthupi. Mudzakhala kulimbitsa minofu m'malo "ovuta" amenewo monga m'chiuno ndi m'mimba, ndikupanga mawonekedwe owoneka bwino.
7. Poyang'anira kupuma ndi kukonza thupi, mumaphunzira kuwongolera mayendedwe anu ndikumverera bwino kwa thupi.
8. Kupuma kwambiri, komwe ndiko maziko a Pilates, kumathandiza kuthetsa nkhawa, kuchotsa kukhumudwa ndi kugona tulo.
9. Zochita za Pilates zidzakuthandizani kusinthasintha komanso kuyenda molumikizana. Mulimbikira kukulira motetezeka ndikutambasula minofu, ndikuwongolera mayendedwe amalumikizidwe. Izi za ma Pilates otsika ndi yoga komanso kutambasula.
10. Ma pilate amachepetsa kuthamanga kwa magazi ndikusintha mtima wamitsempha. Kupyolera mu kupuma kwakukulu mudzaonjezeranso mphamvu yamapapu ndi kayendedwe ka magazi.
11. Mosiyana ndi mapulogalamu ena olimbitsa thupi, Pilates amayang'ana kwambiri kukulitsa thupi lonse, osanyalanyaza gulu lililonse la minofu. Maphunziro amathandiza kuthetsa kusamvana kwa minofu, zomwe zimapangitsa kuti maphunziro azitha bwino komanso amachepetsa kuvulala.
12. Mutha kusintha bwino magwiridwe antchito anu komanso kulumikizana kwanu. Aliyense wochita masewera olimbitsa thupi amadziwa kuti kuti asagwe pa chipika, muyenera kukhala ndi minofu yolimba, yomwe imagwira ntchito mwakhama pa Pilates.
13. Pilates ali oyenera mibadwo yonse komanso anthu omwe amaphunzitsidwa mwakuthupi mosiyanasiyana, kuyambira oyamba kumene kupita patsogolo. Sizovuta zolimbitsa thupi, ndizabwino kwa anthu omwe ali ndi mavuto olowa nawo.
14. Malinga ndi a Joseph Pilates, njirayi yolimbitsa thupi idapangidwa kuti igwirizanitse mzimu wanu ndi malingaliro anu, kuti musakhale ndi nkhawa. Mupeza mphamvu tsiku lonse!
15. Mapulogalamu ena ndioyenera makalasi a Pilates panthawi yapakati. Izi zikuthandizani kuti muchepetse kupweteka kwakumbuyo, kusunga mgwirizano wamapangidwe ndikuzindikira kupuma kuti mugwire ntchito yosavuta.

Zoyipa za Pilates

Ngati tikulankhula za zoyipa, ndikofunikira kuzindikira kuti chifukwa chowotcha mafuta ndi kuwonda kwa Pilates si njira yothandiza kwambiri. Komanso Pilates ikuthandizani kukulitsa chipiriro ndikuwongolera zolimbitsa thupi. Inde, iyi si njira yabwino kwambiri yochepetsera thupi komanso kuwonda, koma ma Pilates ndiabwino kukonza thanzi ndikupanga thupi lolimba.

Ma pilate ndi masewera olimbitsa thupi ovuta kwambiri, chifukwa chake kuphunzira kapena kuphunzitsa osaphunzira kumatha kuchititsa maphunziro kukhala osathandiza. Ndikofunikira kuwona njira zolondola zolimbitsa thupi zomwe zimafunikira kulunjika kwambiri.

Ma pilates ndiabwino kulimbikitsa ndikulimbitsa minofu ya thupi lanu ndikuwongolera kusinthasintha, koma si pulogalamu yamphamvu yokwanira. Muyenera Kuwonjezeranso ndi kulimbitsa thupi kwina, ngati mukufuna kusinthana manja kapena kukambirana moyenera mbali yakumunsi ya thupi.

Oyendetsa nyumba kunyumba ndi Alyona Mordovina

Kutsutsana kwa Pilates

Ngakhale Pilates ndipo amatanthauza kuchepa kwa zolimbitsa thupi, koma nthawi zina ndibwino kukaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Izi ndi zoona makamaka:

• amayi apakati;
• anthu omwe achita opaleshoni posachedwa;
• anthu azaka zopitilira 40;
• anthu omwe ali ndi matenda amtima;
• anthu ndi pachimake matenda a minofu ndi mafupa dongosolo;
• anthu onenepa kwambiri kapena onenepa kwambiri.

Mfundo zazikuluzikulu za Pilates

Popanga pulogalamu yake, a Joseph Pilates adapanga masewera olimbitsa thupi, koma njira yomwe imathandizira kugwirizanitsa malingaliro, thupi ndi mzimu. Ichi ndichifukwa chake maphunziro a Pilates sangalekanitsidwe ndi mfundo zake zazikulu. Kulikonse komwe mungachite, kunyumba kapena kumalo ochitira masewera olimbitsa thupi, mfundo za Pilates zimayenera kutsagana nanu pamaphunziro onse. Mfundo zisanu ndi chimodzizi ndiye maziko opangira ma Pilates.

• Mfundo yokhazikika. Malo olimba ndi Foundation of Pilates. Limbikitsani minofu ya m'mimba kukoka msana mu mzere umodzi wowongoka, kukokera mchombo kumsana. Minofu iyenera kukhala yomangika m'makalasi onse osamasuka.
• Mfundo yokhazikika. Khalani osonkhanitsidwa kwambiri ndikuwunjikika mukamaphunzira. Ngati mumangoganizira zolimbitsa thupi ndikuzichita modzipereka, mudzalandira phindu lalikulu pagulu lililonse.
• Mfundo yoyang'anira. Zochita zilizonse mu Pilates zimachitika ndikulamulira kwathunthu kwa minofu. Kusuntha kulikonse kunali kodziwa, ntchitoyi imachitika padera pa minofu yolunjika.
• Mfundo yolondola. Thupi lanu lonse liyenera kulumikizana komanso mozungulira. Scapula, mapewa, ndi mafupa a m'chiuno ali pamzere womwewo, palibe chomwe chiyenera kuthyola kufanana.
• Mfundo ya kupuma. Kupuma ndi gawo limodzi la masewera olimbitsa thupi a Pilates. Gwiritsani ntchito kupuma kwapakhosi, mpweya wambiri kudzera m'mphuno mwanu, tulutsani pakamwa. Chitani zolimbitsa thupi mu kayendedwe ka mpweya.
• Mfundo yokoka. Wongolani ndikutsitsa mapewa, muwakokeni ndi makutu mukamachita masewera olimbitsa thupi. Sungani masamba ndikumverera kutambasula msana.

Ma pilates ochepetsa kunenepa: kodi ndi othandiza?

Ma Pilates ogwira ntchito kwambiri kuti achepetse kunenepa - ichi sichinthu china koma njira yotsatsa. Kulimba mtima kotere si chida chothandiza kwambiri chochepetsera thupi. Dziweruzireni nokha, ola limodzi la Pilates pamoto pafupifupi 250-300 kcal. Kuyerekeza mphamvu ndi kulimbitsa thupi kwa ma aerobic kudzakuthandizani kuwotcha ma calories 500-600 pa ola limodzi la kuphunzira, komanso kulimbitsa thupi kwambiri - pafupifupi ma calories 750-850. Zimakhala zowonekeratu kuti poyerekeza ndi mitundu ina ya masewera olimbitsa thupi, Pilates yochepetsa thupi si njira yabwino kwambiri.

Koma izi sizikutanthauza kuti ma Pilates sadzakhala ndi ntchito iliyonse, ndipo simuyenera kuyiphatikiza ndi dongosolo lanu lolimbitsa thupi. Ngati cholinga chanu ndikuchepetsa thupi, kuphatikiza mphamvu ndi maphunziro a Cardio mumadongosolo ake a Pilates, osachepera 1-2 pa sabata. Komanso muyenera kutsatira kuchepekedwa kwa zopatsa mphamvu tsiku ndi tsiku kwa thupi kunayamba kudya mafuta kuti akhale ndi mphamvu.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Monga tafotokozera pamwambapa, Pilates ndi othandiza kulimbikitsa minofu m'mimba, kumbuyo, matako ndi ntchafu. Zotsatira zake, mudzasintha mawonekedwe a thupi lanu ndikuchotsa kufooka komanso kumasuka. Kuphatikizanso apo, minofu yambiri m'thupi lanu, imakwezanso kwambiri kagayidwe kake kamene kamapuma, zomwe zikutanthauza kuti muziwotcha mafuta ambiri masana. Imeneyi ndi mfundo ina yosalunjika yokomera kugwiritsa ntchito ma Pilates ngati si kuti muchepetse thupi, kuti mukhale ndi thupi lowonda.

Ma Pilates atha kukhala chisankho chabwino kwa iwo omwe sanaphunzitsidwe nthawi yayitali. Zochita zolimbitsa thupi zimachitika pang'onopang'ono ndikuwongoleredwa, osagwedezeka komanso katundu wambiri. Chifukwa chake, mutha kuyika minofu pang'onopang'ono kuti mulowe nawo pamasewerawa, popanda kuwononga mitsempha ndi mafupa popanda chiopsezo.

Kodi tinganene chiyani? Ngati mukufuna kuchepetsa thupi mwachangu komanso moyenera, ma Pilates si njira yabwino kwambiri yopangira izi. Koma ngati mukufuna kuchiritsa thupi, kusintha mawonekedwe a thupi ndikugwira ntchito kwakanthawi, kulimbitsa thupi kwa Pilates kuyenera kuphatikizidwa ndi dongosolo lanu lolimbitsa thupi.

Zochita 15 zothandiza kuchokera ku Pilates

Tikukupatsani masewera olimbitsa thupi kuchokera ku Pilates ku sifco. Kuti akwaniritse simusowa zida zowonjezera, kuti mutha kuzichita ngakhale kunyumba:

Kuwerengeredwa: Zochita zapamwamba zoposa 60 zochokera ku Pilates ku sifco

1. Mazana

2. Kukweza miyendo iwiri

3. Kukoka mwendo umodzi

4. Bwato

5. Mulatho waulemerero

6. Kukweza kwamiyendo pamiyendo yonse inayi

7. Mwendo umakweza pambali

8. Kukweza mwendo kwa ntchafu yamkati

9. Kukwera kwa miyendo diamondi

10. Amagubudukira kumbuyo

11. Lamba

12. Kukweza mwendo m'mbali mwake

13. Superman

14. Kusambira

15. Kutuluka kwa manja ndi miyendo pamapazi onse anayi

Zikomo chifukwa cha kanema wa youtube wa gifs Msungwana Wamoyo Woyenera.

Malangizo 10 kwa iwo omwe akufuna kuchita ma Pilates

1. Ngati mukufuna kuchita Pilates ndi mlangizi, onetsetsani kuti ikuphunzitsa kapena pitani ku phunziro loyesa. Mwa mawonekedwe olimbawa ndikofunikira kwambiri mphunzitsi waluso, yemwe angatsatire njira ndi kuwongolera koyenera.
2. Sankhani kalasi molingana ndi mulingo wamaphunziro awo. Sikoyenera kuti mukakhale nawo pa pulogalamu ya ma Pilates apamwamba, ngati mukungoyamba kumene. Komabe, kuti muwone mulingo wanu molunjika mkalasi. Ngakhale anthu athanzi atha kukhala ovuta pakuchita masewera olimbitsa thupi a Pilates.
3. Ma pilates amatha kukhala mnyumba. Adatulutsa zolimbitsa thupi zambiri pa DVD komanso pa Youtube ndi mapulogalamu osiyanasiyana pamlingo uliwonse wamaphunziro. Ndikofunika kuti mupite kanthawi kochepa kophunzitsira ndi wophunzitsira kuti muphunzire zoyambira, koma ngati mulibe mwayi wotere, titha kuyamba kuchita Pilates kunyumba. Kwa iwo omwe akukonzekera Pilates kuti achepetse thupi kunyumba, onetsetsani kuti mwawona kusankha kwathu: Ma 10 apamwamba a Pilates ochokera m'malo ovuta.
4. Mukamagwiritsa ntchito ma Pilates kunyumba ndibwino kuti musankhe kanema mchinenero chodziwika bwino. Mukamaphunzira, ophunzitsa nthawi zambiri amapereka mawu pamawu ofunikira amachitidwe olimbitsa thupi omwe sagwira nthawi yowonera kanemayo.
5. M'makalasi onse, sonkhanitsani kwambiri ndikuwonetsetsa. Musaiwale za zoyambira za Pilates, muyenera kuzitsatira sekondi iliyonse.
6. Ma Pilates ndi ofunikira kulimbitsa thupi, osati kuchuluka. Kusuntha kwanu konse kuyenera kukhala kwanzeru kwambiri. Zochitikazo zingawoneke ngati zosavuta, koma zimafuna kuti mukhale olondola komanso owongolera. Ngati mwatopa, pumulani, koma osanyalanyaza njira yoyenera.
7. Kumbukirani kuti ma Pilates sanapangidwe kuti achepetse thupi komanso kuti akhale ndi thanzi labwino. Ngati chinthu chofunikira kwambiri kuti muchepetse kunenepa, ndibwino kuti musankhe kulimbitsa thupi ndi ma aerobic ndipo ma Pilates amatenga masiku 1-2 pa sabata.
8. Koma kuti mupindule kwambiri ndi ma Pilates, muyenera kuyitenga osachepera 3-4 pa sabata. Pambuyo pa magawo 10-15 mudzawona kuwongolera koyenera, mphamvu zolimbitsa thupi, kulimbitsa thupi kwambiri komanso ufulu woyenda.
9. Musaganize kuti Pilates ndi njira yosavuta komanso yopezeka yolimbitsa thupi. Inde, sizothandiza kwenikweni komanso zimaphunzitsidwa pang'ono, komabe zimafunikira chidwi chanu chonse ndi chidwi chanu.
10. Kwenikweni, ma Pilates amachitidwa ndi kulemera kwa thupi lake popanda zida zowonjezera. Koma pali pulogalamu yomwe imagwiritsa ntchito fitball, zolimba zotanuka, tepi yotanuka. Kupeza kutchuka ndikugwiritsanso ntchito wokonzanso ndi pulogalamu yoyeserera yapadera ya Pilates:

Pilates kapena yoga?

Chimodzi mwazofanana kwambiri pakati pa Pilates ndi yoga ndikuti zonsezi ndizolimbitsa thupi ndi malingaliro. Mu yoga, cholinga ichi chinafotokozedwa poyera, komabe, ku Pilates popanda chifukwa sangathe kutsatira mfundo zake zoyambirira. Kusiyanitsa pakati pawo kumagona pamalingaliro ndi kutengapo gawo kwamaganizidwe mkalasi.

Ma pilate amauziridwa ndi machitidwe a yoga, koma amasiyana pachinthu chimodzi chofunikira. Yoga imakhala ndi maimidwe angapo osasunthika (asanas), pomwe ma Pilates amatengera kusunthika kwamphamvu komanso kosakhazikika, komwe kumapereka kukana kowonjezera ndikuthandizira minofu yogwira ntchito.

Ma pilate amayang'ana kwambiri kulimbitsa minofu ya thupi ndikupanga ma physiology olondola a kayendedwe kamene kamagwiritsidwa ntchito m'moyo watsiku ndi tsiku. Yoga imayang'ana kwambiri pakukhazikika komanso kusinthasintha, ndikukulitsa chidziwitso kudzera mukuyenda.

Ngati mukufuna kulimbitsa minofu ndikuthandizira kulumikizana ndi thupi lanu, onjezerani kusinthasintha ndikuchotsa kupweteka kwakumbuyo, monga mapulogalamu a Pilates omwe munawonetsadi. Kodi ma Pilates osachepera 1-2 kamodzi pa sabata ndipo thupi lanu likuthokozani!

Onaninso zamaphunziro ena a gulu:

• Cardio Barre: Kuchita bwino pakuchepetsa + masewera olimbitsa thupi ndi makanema
• Ntchito yogwira: mawonekedwe ndi machitidwe
• Crossfit: maubwino ndi zovulaza + maphunziro am'madera

Kuchepetsa, m'mimba, kumbuyo ndi m'chiuno