Iyo pilates nzira ndeye gymnastics yakapfava iyo inosanganisa kufema kwakadzama nekurovedza muviri. Mune pepa rino, iwe uchaona kuti nzira yepilates chii, misimboti, mabhenefiti ayo, maitiro ekusarudza kirasi yako yekurovedza muviri uye mamwe maekisesaizi ekudzidzira kumba.

Pilates inzira yekurovedza muviri yakafuridzirwa neyoga, kutamba uye gymnastics. Inoitwa pasi, pakapeti, kana nerubatsiro rwemidziyo. “Matoyi ane proprioceptive” anoshandiswawo. Izvi zvinhu (mabhora, zvitubu, mabhendi erubha) zvinokonzeresa kusaenzana, izvo zvinoita kuti muviri ushevedze pane dzakati wandei dzakadzikama tsandanyama.

Chishandiso chikuru, "Reformer", chinosanganisira furemu yehuni, ine chimiro chemubhedha, yakashongedzerwa netireyi inotsvedza, pulleys nezvimwe zvinhu. Zvitubu zvinoita kuti zvikwanisike kugadzirisa zvese kuti zvive zvakakura kana zvishoma. Kushandiswa kwezvitubu pane dumbbells kune mukana wekupa kudzoreka kuramba pamwe nerubatsiro mukufamba. Iyi nzira haina kunyanya kudiwa pamarunda uye tendon. Nekuda kwekusiyana-siyana kwezvishandiso, unogona kudzidzira mazana emaekisesaizi akasiyana.

Iwo maekisesaizi anorema, asi akapfava: pasina kamwe-kamwe mafambiro uye pasina zvinokatyamadza. Havafaniri kumbokonzera marwadzo kana kuwandisa boka remhasuru. Kusiyana neizvi, chirongwa chakazara chekurovedza muviri chine chinangwa chekumisikidza, neimwe nzira, mapoka ese emhasuru, dzimwe nguva mumisanganiswa isina kujairika. Kunyanya kusimbiswa kunoiswa pazviitwa zvepazasi hunde (abdominal uye gluteal tsandanyama), nzvimbo iyo Joseph Pilates, musiki wenzira, anonzi "jenereta". Tinoisawo zvakawanda pakufema. Sezvo ivo vachida kumwe kusungirirwa, izvi zviitwa zvinobvumira kuziva kwakanaka kweasuru basa uye kutonga kwayo.

Nheyo huru

Iyo pilates nzira yakavakirwa pane 8 nheyo dzinokosha dzinofanirwa kugara dziri mupfungwa dzeavo vanozviita: kutarisisa, kutonga, pakati pesimba rinokwevera zvinhu pasi, kufema, fluidity, kurongeka, kutevedzana uye kuzviparadzanisa nevamwe. Mudumbu, gluteal uye musana mhasuru anoshandiswa mune akawanda maekisesaizi. Kumira kwakanaka kwakakosha pakuita kwepilates.

Pilates inonyanya kushandiswa kubva pakuona kwekudzidzira kuvandudza simba, kushanduka, kuwirirana uye kuchengetedza kwemaitiro akanaka. Zvinoenderana nevarapi, inodzidziswa nguva nenguva uye kwenguva yakati rebei, inoshanda pahutano hwese hwevanhu. Heano mamwe mabhenefiti avangafarire.

Kuvaka tsandanyama dzakadzika

Kudzidzira kwepilates nzira inoshandisa mhasuru dzemudumbu, glutes, mhasuru dzemusana, izvo zvinobvumira kusimbiswa kwemasumbu pakadzika.

Kuita flat mudumbu

Iyo Pilates nzira inoshanda mhasuru dzemudumbu, iyo inokurudzira kurasikirwa kwemafuta padanho iri. Mukuwedzera, mamwe maekisesaizi ari emuviri chaiwo, izvo zvinotungamira mukurasikirwa.

Bvisa marwadzo ekudzokera shure

Muna 2011, migumisiro yemeta-analysis yakaratidza kuti zvidzidzo mumapoka epilates akanzwa kurwadziwa kwakanyanya kudarika avo vari mumapoka ekutonga ane zvishoma zvishoma (kazhinji kutarisira chiremba kana mabasa ezuva nezuva). Kune rumwe rutivi, hapana musiyano wakakosha wakaonekwa pakati pemishonga yepilates kana yemamwe marudzi ekurovedza muviri.

Kuvandudza hutano hwese hwemunhu

Iyo pilates nzira inogadzirisa uye inovandudza chimiro nekusimbisa uye toning tsandanyama, kukudziridza kushanduka, kubvisa kushushikana kuburikidza nekufema nzira, kuvandudza kurongeka uye kudzivirira kukuvara kunokonzerwa nekufema zvakanyanya. chimiro chakashata.

Kuvandudza hupenyu hwevakadzi vanorwara nekenza yemazamu

Muna 2010, chidzidzo chekiriniki chidiki chisina kujairika chakaongorora kushanda kwepilates kudzidziswa pamusoro pesimba rekushanda, kushanduka, kuneta, kuora mwoyo uye hupenyu hwehupenyu hwevakadzi makumi mana nevaviri vane kenza yemazamu. Vese vakadzi vaiita maekisesaizi epamba zuva nezuva uye vaifamba mazuva matatu pasvondo. Hafu yavo yakaitawo pilates. Vanyori vanogumisa kuti pilates exercise program yakachengeteka uye inoratidzika kuva nemigumisiro yakanaka pahutano hwekushanda uye hupenyu hwehupenyu uye kurwisana nekuora mwoyo.

Gumbo rakapetwa kaviri

Nzvimbo yekutanga: isa mabvi ese pachipfuva, maoko ese pazviziso zvemakumbo, musoro wakasimudzwa, tarisa guvhu wofemera. Panguva ino, tambanudza makumbo ako nemaoko kuseri kwemusoro wako uye femera kunze uchiunza mabvi ako pachipfuva chako uye maoko ako kumakumbo ako. Ita kurovedza muviri ka10 mumutsara. Kunyanya makumbo akatambanudzwa nehorizontally, zvakanyanya kuoma basa racho richava.

Pasi uye simudza

Nzvimbo yekutanga: rara nemanhede makumbo ako akatwasuka, maoko ese ari kuseri kwemusoro wako, musoro wakasimudzwa uye wakatarisa guvhu. Tora kufema kwenguva refu mukudzikisa makumbo ako wozofemera kunze uku uchiunza makumbo ako kune vertical.

Kurovedzera muviri

Rara wakatarisa pasi maoko akatambanudzwa pamberi uye makumbo akapatsanurwa muchiuno. Wobva wabvisa maoko nemakumbo woita zvekurova pasi nemaoko nemakumbo. Inhale, exhale mukati mekufamba. Kudzokorora 30 nguva.

Ndiani anogona kudzidzisa pilates?

Kudzidziswa kwechokwadi kwePilates kunopihwa neNew York Pilates Studio, yakabatana neUnited States Pilates Association. Kune nzvimbo dzekudzidzira muUnited States, Europe uye kune dzimwe nzvimbo munyika. Iyo Pilates Method Alliance inosimbisawo zvirongwa zvakasiyana zvekudzidzisa munyika dzinoverengeka.

Sangano reStott Pilates rinopa zvirongwa zvakasiyana-siyana zvinonangana nevanhu vane ruzivo rwekutanga rwePilates uye kune avo vane zvimwe zvinodikanwa kana vanoda kuvandudza hunyanzvi hwavo. Kudzidziswa kunoitwa pasi rose.

Workouts inotora 55 kusvika 60 maminetsi. Yakasiyana-siyana-yakamisikidzwa masitudiyo inopa Pilates tekiniki zvikamu. Vamwe varairidzi vanogashirawo vatengi nekugadzwa.

Nzira yekusarudza yako gym pilates kirasi?

Isiri chiratidzo chakachengetwa, iyo nzira haina kutariswa nedare rinodzora. Nekuzivikanwa kwayo kuri kukura, varairidzi vePilates vari kuwedzera pasina kugona kwavo kuvimbiswa. Naizvozvo zvinodikanwa kushandisa kungwarira uye kuona kuti ivo chikamu chesangano rinovimbika.

Zvinoratidza uye contraindications kuti tsika pilates

Panyaya yekurwadziwa kusingaperi, izvo zvingave zvichikonzerwa nezvinetso zvakakomba, chiremba kana physiatrist vanofanira kubvunzurudzwa vasati vaita kudzidziswa kwakadaro.

Joseph Pilates akaberekerwa muGermany muna 1880. Pakanga pari pakushanda muchipatara muEngland mukati meHondo yeNyika I apo akagadzira gadziriro yokurovedza muviri nokuda kwavarwere vasingafambi nekubatanidza zvitubu pamibhedha. . Akanatsiridza hurongwa hwake mushure mekutamira kuUnited States kuma1920s. Studio yake yeNew York yakatanga kukwezva vatambi vehunyanzvi, ndokuzotevera vatambi nevatambi. Kutanga muma1980, nzira iyi yakagamuchirwa nevanhu vakasiyana-siyana.

Pilates kurovedza muviri nzira haina kuonekwa muQuebec kusvika 1992. Yakanga yatove yakakurumbira zvikuru muUnited States, nevatambi vakawanda nevatambi. Vanoishandisa, kwete chete kurovedza muviri kwakakomba kunodiwa pabasa ravo, asi kurapa kukuvara kunokonzerwa nekunyanya kushandiswa kwemajoini. Yakapararirawo muEurope, Australia uye kune dzimwe nzvimbo pasi rose. Ann McMillan, akavhura studio yekutanga yePilates muMontreal, anoti nzira iyi yakafanana nemuchato pakati peyoga nekudzidziswa pamidziyo yemhando ye "Nautilus".