Zamkatimu
Mphete ya Pilates (ringing ya isotonic) ndi makina amtundu wa mphete yokhala ndi zogwirira zomwe zimapangitsa kukana kwina mukamachita masewera olimbitsa thupi. Mphete imagwiritsidwa ntchito mu Pilates ndi zina zolimbitsa thupi zochepa zolimbitsa thupi kumtunda ndi kumunsi kwa minofu.
Mutha kupeza zambiri zamagulu ogwiritsira ntchito a Pilates, komanso masewera olimbitsa thupi ogwira mtima ndi makanema okhala ndi mphete ya isotonic.
Onaninso:
- Fitness elastic band (mini-band) zida zabwino kwambiri zapakhomo
- Wodzigudubuza kutikita (thovu wodzigudubuza) wodziyeseza nokha kunyumba
- Momwe mungasankhire Mat kapena yoga yolimba yamitundu yonse
- Zonse zazitsulo zazitsulo zophunzitsira mphamvu
Kodi mphete ya Pilates (isotonic mphete) ndi chiyani?
Mphete ya Pilates imatchedwanso mphete ya isotonic or mphete yolimbitsa thupi (mu Chingerezi imatchedwa Pilates Ring kapena Magic Circle). Mphete imapangitsa kukana kwina kwa minofu yanu, motero kumathandizira kukulitsa luso la maphunzirowo. Kwenikweni, mpheteyo imagwiritsidwa ntchito mu Pilates ndikuchita masewera olimbitsa thupi pamavuto amtundu wa minofu. Mphete ya isotonic, yaying'ono komanso yopepuka, motero sizitenga malo ambiri mchipindacho. Komanso, mutha kupita nayo nthawi zonse paulendo kapena tchuthi.
Mphete ya isotonic idzakuthandizani kulimbitsa minofu yonse ya thupi, zomwe zimapangitsa kuti voliyumu yanu ichuluke. Izi ndizofunikira makamaka pamitsempha ya pachifuwa, minofu ya gluteal, minofu ya mkono, minofu yam'mbuyo, komanso m'malo ovuta monga ntchafu zakunja ndi zamkati. Kuonjezera apo, pamene Pilates imakhudza kwambiri minofu ya m'mimba, kuphatikizapo zakuya, zomwe zingakuthandizeni osati kulimbitsa abs anu komanso kupititsa patsogolo kaimidwe.
Pilates: kuchita bwino + masewera olimbitsa thupi
Mphete ya Pilates ndi yothandiza osati kokha kwa kamvekedwe ka minofu, komanso pakukula kwa kusinthasintha, kuyenda, kukhazikika, kusintha koyenda. Inventory ndiyosavuta kugwiritsa ntchito: muyenera kungochita compress ndi decompress mphete kuti apange kukana ndi kuphatikizidwa mu minofu yogwira ntchito, kuphatikizapo zakuya. Muzochita zolimbitsa thupi zakumtunda mudzakanikizira mpheteyo ndi dzanja, zolimbitsa thupi za mphete yapansi ya thupi zimapanikizidwa pakati pa chiuno ndi akakolo.
Ubwino wophunzitsira ndi mphete ya Pilates:
- Mphete ya Pilates ndi chida chothandiza kwambiri, chomwe chingakuthandizeni kubweretsa minofu m'mawu ndikuwongolera thupi.
- Mphete ya isotonic imathandizira kuchotsa madera "ovuta" m'mikono, minofu ya pachifuwa, ntchafu yamkati.
- Kuchita masewera olimbitsa thupi ndi mphete ya Pilates kuganiza kuti katunduyo ndi wotsika kwambiri, womwe ndi wotetezeka pamalumikizidwe.
- Kuchita masewera olimbitsa thupi pafupipafupi kwa Pilates kudzakuthandizani kusintha kaimidwe kanu ndikuchotsa ululu wammbuyo.
- Mphete ya Pilates imaphatikizapo ntchito zolimbitsa minofu, zomwe sizimagwira ntchito nthawi zonse panthawi ya maphunziro apamwamba.
- Zikomo mphete ya isotonic ndinu abwino kwambiri kusiyanitsa zolimbitsa thupi zanu za Pilates ndikuwonjezera mphamvu zake.
- Ndi zida zolimba kwambiri komanso zopepuka, zomwe ndizosavuta kupita nazo.
- Zoyenera kwa okalamba komanso panthawi yokonzanso pambuyo povulala.
- Mphete za isotonic zoyenera kwa amayi achichepere omwe akufuna kubwezeretsa chithunzicho pambuyo pobereka.
- Mutha kugwiritsa ntchito mphete ya Pilates kuphatikiza ndi zida zina zolimbitsa thupi, mwachitsanzo, ndi gulu lotanuka:
ZOKHUDZA KWAMBIRI: kuwunikiranso mwatsatanetsatane
Kodi mungagulire kuti Pilates mphete?
Mphete ya Pilates imapangidwa ndi mbale zotanuka, zomwe zimakutidwa ndi mphira kuti muchepetse kutsetsereka. Mphete yofewa, koma zotanuka kwambiri, kuti mutha kumva katunduyo mukaupanikiza. Kuti zitheke, mpheteyo imaperekedwa ndi zogwirira ntchito ziwiri. The awiri a mphete ndi isotonic 35-38 onani
Pilates mtengo wotsika mtengo, kotero iwo umapezeka kwa onse omwe akufuna kusiyanitsa zolimbitsa thupi zawo. Chiyerekezo chabwino kwambiri chamtengo ndi mphete za isotonic zimagulitsidwa Aliexpress. Tasankha njira zingapo za mphete zotsika mtengo za Pilates zokhala ndi magiredi abwino komanso mayankho abwino. Ubwino wogula ku Aliexpress ndi chisankho chabwino, mitengo yotsika mtengo komanso kutumiza kwaulere.
1. mphete ya Pilates ndi ma ruble 600. Diameter 36 cm Amapezeka mumitundu 4.
2. mphete ya Pilates ndi ma ruble 600. Diameter 36 cm Amapezeka mumitundu 3.
3. mphete ya Pilates ndi ma ruble 500. Mosiyana ndi zitsanzo zina zofanana, mpheteyo imaperekedwa osati pulasitiki, ndi zofewa za neoprene. Diameter 39 cm Amapezeka mumitundu 4. Za mankhwala: 62 oda, pafupifupi 4.8.
Mphete yolimbitsa thupi kwa Pilates
Tikukupatsani 22 mphete yochitira masewera a Pilatozomwe zidzakuthandizani kupanga minofu yonse ya kumtunda ndi kumunsi kwa thupi. Kumbukirani kuti pamene mukuchita masewera olimbitsa thupi kuchokera ku Pilates thupi lanu liyenera kukhala loyenera, mapewa amatsitsidwa ndikuyika kumbuyo, m'munsi kumbuyo akukankhidwa pansi, minofu ya miyendo ndi matako olimba, mimba ya mimba imakhala ya msana.
Mphete ya isotonic ndiyosavuta kuphunzira ndipo pakapita nthawi mutha kupanga masewera olimbitsa thupi atsopano ndi makinawa. Pazimenezi tikupangira kuti tiwone: Zochita 60 zapamwamba kwambiri kuchokera ku Pilates mpaka sifco pazovuta zonse.
Chitani izi kwa kubwereza 10-15 mbali iliyonse. Ngati nthawi ilola, mutha kubwereza masewero aliwonse 2-3. Gawani zolimbitsa thupi ndi magulu a minofu pamasiku osiyanasiyana, kapena limbitsani zonse tsiku limodzi.
Mphete yolimbitsa thupi ya Pilates ya mikono, chifuwa, kumbuyo
1. Kumangitsa mphete kwa minofu ya pachifuwa
2. Kulimbitsa mphete ya minofu ya mkono (biceps)
3. Mphete yokakamiza pamutu pamapewa
4. Kugawa manja kumbuyo ndi triceps
5. Amatembenuza thupi kumbuyo ndi m'chiuno
6. Kumangitsa mphete mu thabwa lakumbali
Mphete yolimbitsa thupi ya Pilates pamimba ndi msana
1. Njinga
2. Kutambasula miyendo ndi mphete
3. Kupotoza mphete
4. Kukweza mwendo ndi mphete
5. Bridge kwa abs ndi matako
6. Bwato
7. Russian kupindika ndi mphete kwa Pilates
8. Kutengeka mtima
Mphete yolimbitsa thupi ya Pilates ya ntchafu ndi matako
1. Mwendo umakwezera mbali yanu mkati mwa mphete
2. Mwendo umakwezera mbali ndi kunja kwa mphete
3. Kulimbitsa mphete mlatho
4. Nyamula mwendo kutako
5. Kugwedeza mwendo ndi mphete kwa Pilates
6. Kugwedeza mwendo kukweza mbali yanu
7. Chipolopolo chokhala ndi mphete kwa Pilato
8. Kukweza miyendo ndikunama
Zikomo chifukwa cha njira za gifs za youtube: Linda Wooldridge, Live Fit Girl, Jessica Valant, Amanda Sides, Robin Long.
Makanema apamwamba 7 okhala ndi mphete ya Pilates
Tikukupatsirani makanema 7 ogwira mtima okhala ndi minofu ya isotonic ringtone ndikuwongolera mawonekedwe. Maphunziro amatha nthawi zosiyanasiyana, kotero mutha kusankha nthawi yabwino kwambiri ya pulogalamu.
1. Pilates wokhala ndi mphete mu Chirasha (mphindi 55)
2. Kuchita masewera olimbitsa thupi kutali ndi malo ovuta ndi mphete (Mphindi 35)
3. Kuphunzitsa ndi phazi la mphete la isotonic (8 mphindi)
4. Kuphunzitsa ndi phazi la mphete la isotonic (14 mphindi)
5. Kuphunzitsa ndi phazi la mphete la isotonic (40 mphindi)
6. Maphunziro ndi mphete ya isotonic (Mphindi 15)
7. Mphete yophunzitsira matako ndi pamimba (mphindi 12)
Ndemanga za mphete za Pilates
Maluwa a Daisy:
Isotonic adagula mpheteyo miyezi iwiri yapitayo, ali wokondwa! Kuchita Pilates kunyumba kwa zaka 2 (anamutaya atabereka 12 makilogalamu), ndipo kunena zoona chiyambi ndi pang'ono kutopa ndi monotony, ndi minofu ntchito. Mwamsanga pambuyo woyamba kalasi mphete anamva zabwino kwambiri katundu mu minofu ya miyendo, mmbuyo, matako. Ndinayesa kupanga Pilates ndi tepi yotanuka, koma izo sizinayende bwino. Ndine wokondwa kwambiri kuti mwangozi ndinawona mu masewera shopu isotonic mphete, musadandaule kuti anagula.
Elena:
Anagulira Pilates mphete ngati mphatso kwa amayi, ali m'nyumba ndipo akuganiza kuti akhoza kukhala othandiza. Titatomerana kwa mwezi umodzi tsopano, tasangalala kwambiri. Amati mphete yokhayo imamva kugwedezeka kwabwino mu minofu ya mkati mwa ntchafu.
Julia:
Anagwiritsa ntchito mphete kwa Pilates kwa miyezi ingapo, mpaka zinali zosatheka kuchita masewera olimbitsa thupi chifukwa chovulala. Kwenikweni, katundu wabwino, ndinali wokondwa. Tsopano kubwerera ku maphunziro ovuta ndipo mphete ikuponyedwa, koma ndikufuna kubwerera ku Pilates kamodzi pa sabata, ndinaikonda.
Anna:
Kufufuza kwakukulu, ngati mukufuna kugwira ntchito pa minofu ya manja ndi mapazi, mungalimbikitse. M'mimba, mwa njira, imalimbikitsidwa bwino ndi Pilates wokhazikika komanso wopanda mphete. Koma ndimafuna kupsinjika kwamapazi, kotero ndidagula mpheteyo. Njira, kugula mphete kwa nthawi yaitali ntchito mpira kwa Pilates, n'zothekanso kuchita zosiyanasiyana zolimbitsa thupi clenching-unclamping.
Mphete ya Pilates (ringing ya isotonic) ndiyothandiza kulimbitsa minofu m'mikhalidwe yapakhomo komanso zovuta zamasewera akale a Pilates. Ndi chida chosunthika komanso chothandiza chomwe chimakupatsani mwayi wokoka thupi ndikuchotsa madera omwe ali ndi vuto popanda katundu wowopsa.
Zotsatira zolimbitsa thupi