Pilates: iko kushanda kwekutsvedza mabhenefiti, zvinopesana + kurovedza kubva kuPilates

Mune 1920-murairidzi Joseph Pilates akaunza muAmerica inoshanda seti yekurovedza muviri iyo yaifanirwa kubatsira vakakuvara vatambi nevatambi kuti vapore uye vadzokere kune yaimbove fomu yemuviri. Kubvira ipapo, uye paive nekwangwara kePilates, iyo yakawana mukurumbira mukurusa mumakore gumi nemashanu apfuura. Zvinoenderana nehuwandu, muU.SA chete maPirate anopfuura vanhu zviuru gumi nezviviri.

Isu tinokupa iwe rwese ruzivo rwakakosha uye rwakakodzera paPilates: zvakanakira nekuipira, zvine zvidzidzo, kushanda kwekudzikisa uremu, uyezve kupedzisa seti yekurovedza muviri kubva kuPilates uye matipi anobatsira kune avo vari kutanga kuita Pilates.

Ruzhinji ruzivo nezvePilates

Pilates inoteedzana yekurovedza muviri kuwedzera simba remuviri, kukudziridza mhasuru, kugadzirisa mamiriro, kuenzanisa uye kubatana. Chiitwa chega chega chinoitwa nekutarisisa nehunyanzvi hwekufema uye dumbu rekudzora tsandanyama. Inobatsira kuita kufamba nesimba rakanyanya uye kugona. Pilates inowedzera uye inosimbisa mhasuru, inovandudza kusimba kwemhasuru uye kubatana kwekubatana.

Inosanganisira Pilates

Pilates yakatsunga kwete nenhamba yekurovedza uye mhando yavo, uye ichi ndicho chimwe chezvinhu zvikuru zveiyi nhabvu yemitambo Maekisesaizi anowanzoitwa mune imwe nzira, zvinyoronyoro kutsiva imwe mushure meimwe. Haisi iyo yekurovedza muviri kana iwe ukasimudza ziya, asi iwe unenge uchinyatsonzwa kunetseka kwemhasuru dzako panguva yega yega yekurovedza muviri. Iwe unozowedzera kusimba, toni tsandanyama, kuwedzerwa kuchinjika uye kugadzirisa mamiriro emuzongoza wako.

Yakawanda tsika yechivanhu inotsamwisa kusaenzana kwemhasuru: mhasuru dzakasimba dzinova dzakasimba uye mhasuru dzisina kusimba, pane zvinopesana, dzinova shoma. Ichi ndicho chikonzero chikuru chekukuvara uye kusingaperi kurwadziwa shure. Munguva yePilates, mhasuru dzako dzinoshanda zvakaenzana uye zvakaenzana, zvichipa kudzidziswa kwepamusoro uye kudzikisira mikana yekukuvara. Ndosaka vatambi vazhinji vehunyanzvi vachishandisa maPilates muhutongi hwavo hwekudzidzisa.

MuPilates, mhasuru dzako hadzizomboshanda kusvika pakuneta, iwe uchadikitira uye unzwe kuneta. Makirasi anosanganisira chaiwo maitiro uye kufema kwakadzika. Kana iwe usingade chirongwa chakavakirwa pakumisikidzwa, saka maPilates anogona kuita senge chiitiko chinofinha. Asi kana iwe uchida kusimbisa mhasuru dzemudumbu uye chiuno, pamwe nekuchengetedza mamiriro akanaka uye kubvisa marwadzo ekumusana, saka Pilates ndeyechokwadi kwauri.

Kugara uchirovedza muviri kunobatsira iwe kunzwa "mhedzisiro yePilates". Nekuda kwekurovedza muviri kwakaomarara, iwe unosimbisa mhasuru dzemudumbu, dzikisa mapfudzi ako, wedzera mutsipa, simudza chipfuva uye gadzirisa chimiro. Pakupera kwechidzidzo, musana wako unenge wakarebeswa, dumbu rakashama, uye muviri wakasununguka, uye wakapusa. Pfungwa dzePilates dzinoita kuti unzwe kureba uye kuva nechivimbo kupfuura zvaive awa rapfuura.

Zvakanakira maPilates

Tora gumi nemashanu mabhenefiti ePilates, izvo zvinonyatso kukupa chokwadi nezve mabhenefiti eaya mafambiro ehutano:

1. Iwe unogadzira yakagomarara yemudumbu mhasuru uye yakasimba musana, pamwezve nekushanda yakadzika yemimba tsandanyama. Iwo musimboti wePilates ndeyekudhonza guvhu kumuzongoza. Uchishandisa iyi nzira yakapusa muhupenyu hwako hwezuva nezuva, iwe unozoita kuti dumbu rako rive rakatsetseka uye riwedzere kukwezva.
2. Pilates inoenderana uye inogadzikana musana, inoderedza kusagadzikana uye kurwadziwa musana. Zvidzidzo zvinoratidza kuti maPilates anobvisawo marudzi akasiyana emarwadzo muzasi kumashure.
3. Kugara maPilates makirasi achakubatsira iwe kusimbisa muviri, kusimbisa mhasuru uye kuwedzera simba ravo. Izvi zvinokutendera kuti iwe ugadzire rakatetepa rine toni muviri usina kutaurwa kupomba-kumusoro mhasuru.
4. Pilates yakachengeteka zvekuti inotoshandiswa pakurapa kwepanyama kwekuvandudza mushure mekukuvara. Zvakare kurovedza muviri kwakanyanya kudzivirira kwekukuvara kwemidziyo yemagetsi.
5. Kutenda maPilates iwe uchavandudza mamiriro ako. Izvi hazvibatsire chete mukudzivirira kurwadziwa shure, asiwo nekushanda kwakanaka kwenhengo dzese dzemukati.
6. Pilates inovandudza chimiro chemuviri. Uchadaro toning mhasuru mune iyo "dambudziko" nzvimbo senge chiuno nedumbu, kugadzira yakanaka yakatetepa siluetti.
7. Nekudzora kufema uye kugadzirisa chimiro chemuviri, iwe unodzidza kudzora mafambiro ako uye nani kunzwa muviri.
8. Kufema kwakadzika, inova iyo hwaro hwePilates, kunobatsira kubvisa kunetseka, kubvisa kushushikana uye kushaya hope.
9. Iwo maekisesaizi ePilates ichavandudza yako kuchinjika uye kubatana kufamba. Iwe uchashanda wakanangana nekuwedzera kwakachengeteka kwehurefu uye kutambanudza mhasuru, uye nekuvandudza huwandu hwekufamba mumajoini. Iyi ficha yeakaderera maPilates ingori yoga uye kutambanudza.
10. Pilates inoderedza kumanikidza kweropa uye inovandudza yemoyo system. Kubudikidza nekufema kwakadzika unowedzerawo kugona kwemapapu uye kutenderera kweropa.
11. Kusiyana nezvimwe zvirongwa zvekusimbisa muviri, maPilates anotarisa mukuvandudza muviri wese, kwete kuregeredza chero mhasuru yeboka. Makirasi anobatsira kubvisa kusaenzana kwemhasuru, izvo zvinowedzera kugona kwekudzidzira uye kunoderedza njodzi yekukuvara.
12. Iwe uchavandudza zvakanyanya bhalansi yako uye nekubatana. Chero ani jimunasiti anoziva kuti kuti usadonhe padanda, iwe unofanirwa kuve uine mhasuru dzakasimba, idzo dzakashanda panguva yePilates.
13. Pilates iri inokodzera kumazera ese uye kune vanhu vane dzakasiyana kurovedzwa kwemuviri, kubva kune anotanga kuenda kumberi. Izvo zvakaderera zvine simba kurovedza muviri, saka zvakakwana kune vanhu vane matambudziko ejoini.
14. Sekureva kwaJoseph Pilates, iyi nzira yekurovedza muviri yakagadzirirwa kuyananisa mweya wako nepfungwa, rusununguko kubva pamanzwiro akashata. Iwe unowana simba rakanaka kwezuva rese!
15. Mamwe mapurogiramu akakodzera Pilates makirasi panguva yekuzvitakura. Izvi zvinokubatsira kudzora marwadzo ekumusana, kuchengetedza kuwirirana kwemaumbirwo uye kugona maitiro ekufema kuitira basa rakareruka.

Kukanganisa kwePilates

Kana isu tichitaura nezve cons, zvakakosha kuti uzive izvo yekupisa kwemafuta uye kurasikirwa nekurema Pilates haisi iyo nzira inoshanda kwazvo. Zvakare Pilates ichakubatsira iwe kukudziridza kutsungirira uye nekuvandudza kurovedza muviri. Hongu, iyi haisi nzira yakanakisa yekudzora uremu uye kurasikirwa, asi Pilates yakanakira kusimudzira hutano nekugadzira yakasimba yakasimba muviri.

Pilates ibasa rinoda kwazvo, saka kana kudzidza kana murayiridzi asina kuverenga anogona kuitisa kudzidzisa kusingashande. Izvo zvakakosha kuti ucherechedze hunyanzvi hwekurovedza muviri hunoda kunyatso tarisa uye kutarisisa.

Pilates yakanaka pakusimbisa uye kugadzirisa tsandanyama dzemuviri wako uye kugadzirisa kusanduka, asi haisi chirongwa chakazara chesimba. Iwe unozofanirwa kuti uiwedzere pamwe nekumwe kushanda, kana iwe uchida kuchinjanisa maoko kana nehunhu kukurukura chikamu chepazasi chemuviri.

Pilates kumba naAlyona Mordovina

Contraindications yePilates

Kunyangwe maPilates uye achireva kune yakadzikama yakadzika maitiro, asi mune dzimwe nguva zvirinani kubvunza chiremba usati watanga kurovedza muviri. Izvi zvinonyanya kuitika:

• vakadzi vane pamuviri;
• vanhu vachangobva kuvhiyiwa;
• vanhu vane makore anopfuura makumi mana;
• vanhu vane chirwere chemwoyo;
• vanhu vane chirwere chakakomba che musculoskeletal system;
• vanhu vane huremu hwakakura kana kufutisa.

Nheyo huru dzePilates

Mukugadzira chirongwa chayo, Joseph Pilates akagadzira seti yekurovedza muviri, asi nzira inobatsira kuwiriranisa pfungwa, muviri nemweya. Ndokusaka Pilates kudzidziswa isingaparadzanisike kubva pamisimboti yayo mikuru. Kwese kwaunoita, kumba kana kunzvimbo yekurovedza muviri, misimboti yePilates inoda kukuperekedza muzvidzidzo zvese. Aya mazano matanhatu ndiwo hwaro hwekuita maPilates maitiro.

• Nheyo yekutarisa. Nzvimbo yakasimba ndiyo Foundation yePilates. Simbisa mhasuru dzemudumbu dzinodhonza musana mumutsara mumwe wakarurama, dhonza guvhu kumusana. Tsandanyama dzinofanirwa kuve dzakapetwa mumakirasi ese uye kwete kusununguka.
• Nheyo yekufungisisa. Iva akaungana zvakanyanya uye uwedzere mukati memakirasi. Kana iwe ukaomerera pane kurovedza muviri uye uchizviita nekuzvipira kuzere, iwe unogashira iyo yakanyanya kubatsirwa kubva kune yega yega kufamba.
• Nheyo yekutonga. Chimwe nechimwe chezviitwa muPilates chinoitwa nekuzara kwemhasuru kudzora. Kufamba kwese kwaive kuziva, basa rinoitwa rakazvimiririra pamhasuru dzakanangwa.
• Nheyo yekururama. Muviri wako wese unofanirwa kuenderana uye kuenzana. Scapula, mapendekete, uye chiuno zviri pamutsetse mumwe chete, hapana chinofanira kupaza kuenzanisa.
• Nheyo yekufema. Kufema chikamu chakakosha chePilates kurovedza muviri. Shandisa paavhareji thoracic kufema, kufema mukati nemumhino dzako, exhale kuburikidza nemuromo. Ita maekisesaizi mune mutinhimira wekufema.
• Nheyo yekutakura. Twasanudza uye udzikise mafudzi, uvakweve nenzeve panguva yekurovedza muviri. Chengeta mashizha uye unzwe kutambanudza musana.

Pilates yekuremerwa uremu: inoshanda here?

Yepamusoro performance Pilates yekuremerwa uremu - ichi hachisi chinhu asi zano rekushambadzira. Rudzi urwu rwekusimba harisi iro rinonyanya kushanda chishandiso chekurema. Tongere wega, awa remaPilates paavhareji kupisa anenge 250-300 kcal. Kuenzanisa simba uye maekisesaizi maekisesaizi zvinobatsira iwe kupisa 500-600 macalorie paawa yekudzidza, uye kurovedza muviri kwakanyanya kunyangwe - avhareji yemazana mazana manomwe nemakumi masere neshanu emakirori. Zvinova pachena kuti kana tichienzanisa nedzimwe nzira dzekurovedza muviri, maPilates ekudzikira uremu haisiyo nzira inoshanda kwazvo.

Asi izvi hazvireve kuti maPilates haazove ekushandisa, uye haufanire kuzviisa muchirongwa chako chemuviri. Kana chinangwa chako chiri chekudzikisa huremu, pamwe nesimba uye kudzidziswa kwecardio zvinosanganisira mune yayo purogiramu yePilates, kanokwana ka1-2 pasvondo. Zvakare iwe unofanirwa kutevera kushomeka kwezuva nezuva kwemakoriri kumuviri wakatanga kudya mafuta esimba.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

Sezvambotaurwa pamusoro apa, Pilates inoshanda pakusimbisa mhasuru mudumbu, musana, magaro nezvidya. Nekuda kweizvozvo, iwe unozonatsiridza chimiro chemuviri wako uye kubvisa sagging uye looseness. Uye zvakare, iyo inowedzera mhasuru mumuviri wako, inowedzera iwo mwero we metabolism pakuzorora, zvinoreva kuti iwe uchapisa macalorie mazhinji mukati mezuva. Iyi ndiyo imwe nharo isina kunangana inotsigira kushandiswa kwePilates kana zvisiri zvekudzikisa uremu, kugadzira iwo mutete mutumbi chokwadi.

Pilates inogona kuve sarudzo yakanaka kune avo vane nguva yakareba vasina kuita kurovedzwa kwemuviri. Maekisesaizi anoitwa zvishoma nezvishoma uye ari pasi pekutonga, pasina nguva dzekuvhunduka uye nemitoro yakakwira. Nekudaro, iwe unogona kutaura mhasuru uye zvishoma nezvishoma kuti ubatanidze mumutambo, pasina kukuvadza marunda uye majoini pasina njodzi yekukuvara.

Ndeipi mhedzisiro inogona kutorwa? Kana iwe uchida kudzikira uremu nekukurumidza uye zvinobudirira, Pilates haisiyo yakanakisa nzira yechinangwa ichi. Asi kana iwe uchida kuporesa muviri, kugadzirisa chimiro chemuviri uye kushanda pane yakareba-nguva maonero, iyo Pilates Workout inofanirwa kuverengerwa mune yako fitness chirongwa.

15 inoshanda kurovedza kubva kuPilates

Tinokupa iwe sarudzo yemitambo kubva kuPilates mu sifco. Kuzadzikiswa kwavo hauzodi zvekuwedzera zvekushandisa, saka unogona kuzviita kunyangwe kumba:

Yakurudzirwa kuverenga: Wepamusoro makumi matanhatu ekurovedza muviri kubva kuPilates mu sifco

1. Mazana

2. Makumbo maviri anosimudza

3. Kudhonza gumbo rimwe

4. Chikepe

5. Kubwinya kwebhiriji

6.Leg inosimudza pamakumbo mana

7. Gumbo rinosimudza padivi

8. Makumbo anosimudza chidya chemukati

9. Kumuka kwemakumbo yedhaimondi

10. Anotenderera kumashure

11. Bhandi

12. Kusimudza gumbo mudivi rerutivi

13. Superman

14. Kushambira

15. Kumuka kwemaoko netsoka pamakumbo ese mana

Ndatenda neiyo gifs youtube chiteshi Musikana Wepamoyo Anokodzera.

Matipi gumi kune avo vanoronga kudzidzira Pilates

1. Kana iwe uchironga kuita Pilates nemudzidzisi, ita shuwa kuti iri kudzidzisa kana kushanyira chidzidzo chekuyedza. Mune fomu iyi yekusimba kwakakosha mudzidzisi ane hunyanzvi, uyo anoteedzera iwo maitiro akakodzera uye kutonga kuri kuita.
2. Sarudza iyo kirasi zvinoenderana nedanho ravo rekudzidziswa. Izvo hazvidiwe kuti upinde muchirongwa chemberi maPilates, kana iwe uchangotanga kuita. Nekudaro, kuti uongorore danho rako zvakananga mukirasi. Kunyangwe vanhu vakagwinya mumuviri vanogona kunetsa panguva yekuitwa kwehunyanzvi Pilates kurovedza muviri.
3. Pilates inogona kunge iri mumba. Yakaburitsa yakawanda yekurovedza paDVD uye paYouTube ine akasiyana siyana mapurogiramu eese nhanho yekudzidzira. Zvinokurudzirwa kushanyira kanenge mashoma ekudzidzira zvikamu pamwe nemurairidzi kuti udzidze izvo zvekutanga, asi kana iwe usina mukana wakadaro, saka tinogona kutanga kuita maPilates kumba. Kune avo vari kuronga kuita maPilates ekudzikisa uremu kumba, ive shuwa kuti uone kwedu kusarudzwa kwe: Vepamusoro gumi vhidhiyo Pilates kubva kumatambudziko nzvimbo.
4. Paunenge uchiita maPilates kumba zvirinani kusarudza vhidhiyo mumutauro unozivikanwa. Munguva yekudzidzira, varairidzi vanowanzo kupa izwi kune akakosha nuances eakakodzera maitiro eekiriniki ayo asingabate panguva yakajairwa yekutarisa vhidhiyo.
5. Pakati pemakirasi, nyatso kuunganidzwa uye kuomerera. Usakanganwa nezvezvakakosha musimboti zvePilates, iwe unofanirwa kuzviteedzera sekondi yega yega.
6. MuPilates zvakakosha kuhunhu hwekurovedza muviri, kwete huwandu. Kufamba kwako kwese kunofanirwa kuve kwehunyanzvi. Iwo maekisesaizi angaite kunge akareruka, asi anoda iwe yakasimba kunyatso uye kutonga. Kana iwe wakaneta, zorora, asi usaregeredze zvakakodzera maitiro.
7. Rangarira kuti Pilates haina kugadzirirwa uremu uye nekuvandudza hutano. Kana zvakakosha kwauri kuti uderedze huremu, zvakanakisa kusarudza simba uye kurovedza muviri uye maPilates anotora mazuva 1-2 pavhiki.
8. Asi kuti uwane iyo yakakwana kubatsirwa kubva kuPilates, iwe unofanirwa kuitora kanokwana 3-4 pavhiki. Mushure megumi gumi kusvika gumi neshanu iwe uchaona kuvandudzwa kwemamiriro, kuwedzerwa simba remhasuru, kurovedza muviri kwakasimba uye rusununguko rwekufamba.
9. Usafunge kuti Pilates iri nyore uye inowanikwa fomu yehutano. Ehe, yakadzika kukanganisa uye kudzidzisa zvine mwero, zvisinei zvinoda kutarisisa kwako kwakazara uye kuisa pfungwa.
10. Chaizvoizvo, Pilates inoitwa pamwe nekurema kwemuviri wake pasina zvimwe zvekushandisa. Asi pane chirongwa chinoshandisa fitball, kusimba mabhandi, elastic tape. Zvakare kuwana mukurumbira iko kushandiswa kweanoshandura iyi yakakosha rolling simulator yePilates:

Pilates kana yoga?

Kumwe kwekufananidzwa kuri pachena pakati pePilates neyoga ndechekuti zvese izvi zvekusimbisa muviri zvine chinangwa chekubatanidza muviri nepfungwa. Muyoga, chinangwa ichi chakaburitswa pachena, zvisinei, uye mumaPilates pasina chikonzero haigone kutevedzera zvayakateedzera. Musiyano uripo pakati pavo unowanikwa padanho rekutarisirwa uye kutora chikamu kwepfungwa mukirasi.

Mapilates akafuridzirwa neiyoga maitiro, asi anosiyana muchinhu chimwe chakakosha. Yoga ine yakateedzana yeiyo static poses (asanas), nepo Pilates yakavakirwa pane simba uye kusagadzikana kufamba, uko kunopa kumwe kuramba uye kunobatsira kushanda mhasuru.

Pilates inonyanya kutarisa kusimbisa mhasuru dzemuviri uye kuumbwa kweiyo chaiyo physiology yekufamba kunoshandiswa muhupenyu hwezuva nezuva. Yoga yakanyanya kutarisisa kutambanudza uye kushanduka, uye kuwedzera kuziva kuburikidza nekufamba.

Kana iwe uchida kusimbisa mhasuru uye kugadzirisa kusangana nemuviri wako, wedzera kuchinjika uye kubvisa marwadzo ekumusana, senge zvirongwa Pilates iwe zvawakaratidza chaizvo. Ita maPilates kanokwana ka1-2 pavhiki uye muviri wako uchakutenda!

Verenga zvakare nezve rimwe boka rekudzidzisa:

• Cardio Barre: kugona kwehuremu + kurovedza muviri uye mavhidhiyo
• Basa rekudzidzisa: maficha uye kurovedza muviri
• Crossfit: mabhenefiti uye zvinokuvadza + redunhu kudzidziswa

Kupfava, Dumbu, Kudzoka uye chiuno