Kukhala ndi moyo wabwino kumalo otchuka kwambiri pakati pa theka lachikazi laumunthu, chifukwa kumathandiza kuchepetsa thupi ndi kukhalabe woyenera. Malangizo awa ali ndi subspecies angapo, omwe amasiyana ndi mfundo za maphunziro, kotero pakati pa akazi a mibadwo yosiyana, pilates ali ofunika.
Pilates mu Fitness?
Dzina la masewerawa amachokera m'malo mwa mlengi wake Joseph Pilates. Poyamba, mphunzitsi wapanga cholinga kuti apange zochitika zomwe zingathandize kulimbitsa minofu ya msana ndi msana. Pilates ndizochita masewera olimbitsa thupi omwe amathandiza kuti muwononge mapaundi owonjezera. Pakati pa zochitikazo, minofu yambiri ikugwira nawo ntchito, yomwe nthawi zambiri imakhala yopanda kutenga mbali.
Kuti mumvetse Pilates - chomwe chiri, ndikofunika kuzindikira kuti pali mitundu itatu yaikulu ya malangizo awa. Kwa oyamba kumene, zochitika zomwe zimachitidwa pansi zimapangidwa, ndipo zosiyana ndi zovuta kwambiri zomwe zimakhudza kugwiritsa ntchito zipangizo zina. Ophunzira amatha kuchita masewera apadera. Pilates ali ndi mfundo zingapo zofunika: kupumula, kupuma bwino, kusinkhasinkha, kulunjika, kulondola, kuyang'ana, kuteteza minofu ndi nthawi zonse.
Kodi pali kusiyana kotani pakati pa Pilates ndi Yoga?
Amayi ambiri amapanga kulingalira kofanana powasankha njira zabwino zoyendetsera masewera. Yoga ndi chizolowezi chothandizira thupi kupyolera mu ukhale wa uzimu ndi kugwirizana kwa maganizo. Ndi mtundu wa chiphunzitso cha filosofi ndi zachipembedzo, osati machitidwe ovuta, pambali ya pilates. Kusankha bwino pilates kapena yoga, ndikuyenera kuzindikira kuti poyamba njira yophunzitsira imagwiritsa ntchito zipangizo zina, ndipo chachiwiri - ayi. Kusiyana kwina ndi kugwiritsa ntchito zinthu zosiyana zomwe sizigwirizana.
Pilates ndi zabwino
Kutchuka kwa pilates ndi chifukwa cha phindu lalikulu limene munthu amalandira pakuphunzitsidwa nthawi zonse. Popeza kuti kalembedwe kake kanali koyambirira kumbuyo, kupindula kwake kwakukulu ndiko kupititsa patsogolo chitukuko ndikuchotsa ululu m'dera lino. Zochita zapadera zimathandiza kuti thupi likhale bwino. Pilates, omwe phindu la amayi limakhudzana ndi kusintha kwa kusintha kwake, koma zonse chifukwa chakuti minofu imachepetsa ndi kutambasula, kukhala wolimba.
Zochita zimapangitsa kuti thupi lonse likhale lolimba mwakumanga mphamvu. Kuphunzira nthawi zonse kumakhudza thanzi, kumathandizira kulimbikitsa chitetezo. Kupitiriza kufufuza, Pilates - chomwe chiri, ndiyenera kunena kuti maphunziro otero amalimbikitsa ubongo, amathandiza ntchito ya kupuma komanso amapereka thanzi labwino, pamene mpweya wabwino umayenda bwino. Phindu ndikulinganiza dongosolo la m'mimba ndi mantha.
Pilates zipangizo
Kuchita zochitika zina ku Pilates, zipangizo zomwe zilipo zimagwiritsidwa ntchito, mwachitsanzo, mpira, silinda, mphete ndi zina. Kuonjezerapo, pali masamulator apadera omwe amathandiza kupeza zotsatira zabwino kuchokera ku maphunziro. Ngati munthu amachita Pilates pakhomo, angathe kugulira iwo kuti azigwiritsa ntchito kunyumba. Maselo awiri ndi otchuka kwambiri:
- Wotsitsimutsa simulator . Ndilo chimango cha matabwa ndi chimango chazitsulo ndi zinthu zosunthira. Mtolo umaperekedwa ndi akasupe, omwe amachititsa kuti kusuntha kukhale kovuta. Palinso zojambula zovuta kwambiri zowonjezera zinthu zina.
- Simulator Allegro . Mapangidwewo ali ofanana ndi mawonekedwe akale, koma alibe matabwa a matabwa, choncho chimango sichikhazikitsidwa, koma chimasuntha momasuka, chomwe chimapangitsa kukhala kovuta kuchita masewera olimbitsa thupi.
Pilates mat
Pa masewero ambiri, mumayenera kukhala ndi masewera olimbitsa thupi kapena rug, popeza kuphunzitsidwa pa maziko olimba kungayambitse kuvulaza. Pogula izo, ganizirani kuti ziyenera kukhala zofewa pang'ono kuti zisagwedezeke ndipo musapotoze. Gymnastics Pilates ikuphatikizapo kugwiritsa ntchito matayala aatali pafupifupi masentimita 180. Nthawi zambiri, amapangidwa ndi zipangizo za PVC.
Pilates mbale
Kwa magulu a gulu ndi munthu aliyense, zipangizo zapadera za physiotherapeutic zimagwiritsidwa ntchito, zomwe ziri ndi mawonekedwe a silinda, komanso zimatchedwa roll. Kutalika kwa galasi ndi 90-150 masentimita, ndipo kutalika kwake ndi 10-15 masentimita. Simulator iyi imakhala yothandiza chifukwa chakuti chithandizo sichinakhazikitsidwe, ndipo izi zimafuna kuyesayesa kwina kuti asunge mgwirizano.
Mpukutu wa Pilates umapangitsa minofu yowonjezereka ndi minofu "yakufa" ya kumbuyo, yomwe imathandiza kutambasula msana, kuchepetsa kupanikizika. Chitsulochi chimagwiritsidwa ntchito kupanga minofu yaing'ono ya miyendo ndi ofalitsa. Kuchita kawirikawiri kumawathandiza kuthetsa kulemera kwakukulu, kupangitsa mpumulo kukhala wotsitsimula, kuonjezera kuthekera kokhalabe wongwiro ndi kusintha kusinthasintha. Gwiritsani ntchito pilates ndi semi-cylinders, zomwe zimathandiza oyamba kumene kuphunzira zofunikira za kayendedwe ka masewerawa.
Phala la Pilates
Pali zochitika zomwe mphete imagwiritsidwa ntchito, yomwe ili ndi usinkhu wa masentimita 38 ndipo ili ndi mapiritsi apadera. Zimayambitsa kukana, zomwe zimakulimbikitsani kugwiritsa ntchito kuponderezana. Chovala chimapangidwa ndi zipangizo zamapulasitiki, zomwe ndi zosavuta komanso zokhazikika. Pali zipangizozi ndi zolembera zapadera zimene zimakhala bwino kuchita zosiyana. Maphunziro a Pilates amapangidwa pogwiritsa ntchito mphete yowonjezera, yomwe cholinga chake ndi kuphunzitsidwa manja.
Pilates Ball
Kuti muphunzitse, mungathe kugwiritsa ntchito mipira yaing'ono ndi yaikulu. Pofuna kugula mini, ndikofunika kulingalira kuti iyenera kugwirizana mosavuta m'manja, ndipo fitball imasankhidwa malinga ndi kukula ndikukhala pamabondo akugwa ayenera kukhala mbali yoyenera. Power Pilates amatanthauza kugwiritsa ntchito katundu wambiri, choncho pangani mpira wolimba wa polyvinyl chloride. Mothandizidwa ndi mpira nthawi yochita masewera olimbitsa thupi, mutha kutaya msana. Chifukwa cha kufunika kokhalabe olimba, zotsatira za maphunziro zimakula.
Pilates - masewero olimbitsa thupi
Kuti mupeze mapindu omwe atchulidwawo ndi kuchepetsera chiopsezo chovulaza, m'pofunika kulingalira malamulo oyambirira a maphunziro. Kusuntha konse kuyenera kuchitidwa pang'onopang'ono ndi ndondomeko yonse pa njira yolondola. Kutenga zochitika za Pilates n'kofunika kuti muzimva minofu ikugwira ntchito. Chofunika kwambiri ndiko kupuma kokwanira, komwe kumachokera mimba, osati pachifuwa. Aliyense atengepo mpweya wokwanira kupuma mphindi khumi ndi zisanu ndi zitatu (8-10), pamene mpweya umodzi umakhala wofulumira komanso mpweya womwewo. Pamaso pazovuta, khalani otentha.
Pilates kulemera kwake
Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepa thupi chifukwa cha ntchito zingapo zothandiza, mwachitsanzo, kupuma kwakukulu kumathandizira kuthamanga kwa thupi. Kukula kwa minofu kumapangitsa kuti mafuta aziwotchedwa pang'ono. Kuti mumvetse zomwe Pilates ali, ndipo zimagwiritsidwa ntchito bwanji kuti muchepetse thupi, ndiyenera kunena kuti kuchita maseŵera olimbitsa thupi nthawizonse kumayambitsa chilakolako, kumalimbitsa mpumulo wa thupi ndikuthanso kuyeretsa thupi la madzi owonjezera ndi poizoni.
- Lembani kumbuyo kwanu ndi kutambasula manja anu. Pa nthawi imodzimodziyo, tukulani kumtunda kwa thupi ndi miyendo. Manja akulozera mmwamba kuti akhale ofanana ndi pansi. Thupi liyenera kupanga mbali yoyenera.
- Kwa iwo omwe ali ndi chidwi ndi Pilates, ndi zomwe zimapanga kuchita kuti achepetse kulemera kwa thupi, zotsatirazi zikulimbikitsidwa: onetsetsani bodza, ndipo kulimbikitsidwa kuyenera kukhala pamakutu, omwe ayenera kukhala pansi pa mapewa. Thupi liyenera kuyesedwa ndi kutambasulidwa kuti likhale lolunjika. Kuti mumve zovuta, mukhoza kukweza mwendo umodzi.
- Imani pazinayi zonse, manja pa mapewa. Tsatirani kutsogolo kwa mwendo, wowerama pa bondo, mmwamba. Ndikofunika kuti thupi likhale labwino komanso osasuntha. Chitani mbali zonse ziwiri.
Pilates kwa msana
Mwachizoloŵezi zochitika zonse za kumbuyo zimagwiritsidwa ntchito pokhala kapena kumalo abodza, zomwe zimachepetsa mtolo pamsana. Njirayi ndi cholinga chokhazikitsa chimbudzi cha minofu chomwe chidzagwiritsire ntchito msana pamalo abwino ndikuchiziteteza. Zochita zolimbitsa molondola zimaonetsetsa kuti maselo a magazi akugwiritsidwa ntchito minofu ndi intervertebral disks. Kuti timvetse bwino zomwe Pilates ali - ndizofunika, ndikuyenera kuzindikira kuti kuchita masewera olimbitsa thupi sikungakhudze msana, komanso kumapangitsa kuti thupi lonse likhale bwino, kuthandizira kuchepetsa thupi.
- Khalani pansi, mutambasule miyendo yanu kutsogolo, kuwapatula iwo pang'ono. Manja amatambasula pamaso panu, kuwasunga iwo pamapazi. Amapepala ayenera kumasuka, ndipo kumbuyo kumayenera kukhala ngakhale. Tengani mpweya, ndipo pumphuno muyang'ane kutsogolo, kuyendetsa msana. Tengani mpweya winanso ndi kutuluka kwa mpweya kubwerera ku PI.
- Pilates masewera olimbitsa thupi amachitiranso masewera olimbitsa thupi kumbuyo: kukhala pansi, kupondereza mafupa a pubic kupita ku rug. Manja akutambasula patsogolo panu ndi kuwakwezera ndi miyendo yanu, chifuwa ndi mutu. Popanda kukhala mpweya wanu, kwezani ndi kuchepetsa mbali ndi miyendo yosiyana, mukutsanzira kusambira.
- Lembani m'mimba mwako, ndikuponya mphumi yako pamtunda. Bwerani mawondo anu, bweretsani manja anu ndi kuwagwira ndi miyendo. Sungani zidendene pamadako kuti mutambasule mawondo. Lembani, imitsani mchiuno ndi chifuwa, ndikukweza m'munsi kumbuyo. Pumphunzi, sungani mapazi kumbali yotsutsana ndi manja, motero mutenge minofu. Chitani kayendetsedwe kake.
Pilates - zotsutsana
Ngakhale malangizo awa okhudzana ndi thanzi amaonedwa kuti akulepheretsa, ndipo ali ndi zizindikiro zake. Musamachite ndi matenda ozizira ndi tizilombo, omwe amaphatikizidwa ndi malungo. Kuchita masewero olimbitsa thupi kumatsutsana ndi anthu okhala ndi zotupa, fractures ndi lacerations / sprains. Pilates amatsutsana ndi scoliosis, digiri yachitatu flatfoot ndi kuvulala msana. Iwo amatsutsana pa chiopsezo cha magazi ndi matenda a m'maganizo.