Ngaba uyazibuza ukuba ngaba iPilates inokukunceda ngokwenene ukwakha imisipha? AWUKHO wedwa. Abantu abaninzi bacinga ukuba ukwakha izihlunu kufuna ubunzima obunzima okanye ukuqina komthambo wokuzilolonga. Kodwa i-Pilates yindlela enamandla, enempembelelo ephantsi yokomeleza kunye nethoni umzimba wakho-ingakumbi undoqo wakho-ngaphandle kokugqithisa. Nokuba ujonge izihlunu ezibhityileyo, ukuma okungcono, okanye amandla asebenzayo kubomi bemihla ngemihla, iPilates inokuzisa.
Kwesi sikhokelo, uya kufumanisa ngokuthe ngqo indlela iPilates eyakha ngayo isihlunu, ukuba ithelekisa njani ne-weightlifting, kunye nendlela onokuthi wandise ngayo iziphumo zakho.
Indlela iPilates eyakha ngayo imisipha
I-Pilates yenzelwe ukusebenza zombini amaqela amakhulu kunye namancinci ama-muscle ngokusebenzisa ukunyakaza okulawulwayo, ukuxhathisa ubunzima bomzimba, kunye nokuzibandakanya okujoliswe kuyo. Ngokungafaniyo noqeqesho lwamandla emveli olujolise ekuphakamiseni izisindo ezinzima, uPilates ugxininisaukulinganisela kwemisipha, ukuzinza, kunye nokunyamezela. Nantsi indlela esebenza ngayo:
Ixesha Eliphantsi Koxinzelelo
I-Pilates yakha izihlunuukucutheka okuzinzileyo. Ngokwenza ukunyakaza okucothayo, okwenziwe ngabom, izihlunu zakho zihlala phantsi koxinzelelo ixesha elide, nto leyo ekhuthaza ukomelela kunye nokunyamezela. Ngokomzekelo, ukubamba iplanga kudonga lwakho lwesisu-i-rectus abdominis-ixesha elide, kukunceda uqinise ingundoqo yakho ngaphandle kobunzima obunzima.
Nokuba ikhefu elincinci ngexesha leentshukumo ezicela umngeni, njengokuphakanyiswa komlenze okanye i-roll-ups, gcina izihlunu zibandakanyekile, ziphucule.ukunyamezela kwemisipha. Le ndlela iyasebenza ngakumbi kuwei-core kunye nezihlunu zokuzinzisa, ezixhasa ukuma kunye nokulinganisela.
I-Eccentric Contractions
Uninzi lwePilates lugxininisaiiconctions eccentric, apho izihlunu zikhula phantsi kolawulo. Ukushukuma njengokuqengqeleka ezantsi kunye nokwehlisa imilenze yakho kancinane ibandakanya izihlunu ngokwahlukileyo kunokuphakamisa, ukwandisa ukuguquguquka, amandla, kunye nokomelela.
Umzekelo, xa usenza i-roll-down, i-abs yakho ilawula intshukumo ngokuchasene nomxhuzulane. Oku kuyaphucukauzinzo olungundoqongelixa unciphisa umngcipheko wokulimala. Iintshukumo ezilawulwayo ze-eccentric zinceda izihlunu zakho zikhulengaphandle kokukrazula, ukukhuthaza amandla exesha elide.
Ukujolisa kwiZihlunu zokuZinzisa
I-Pilates ivuselela izihlunu ezincinci zokuzinza zihlala zingahoywa kwimisebenzi yemveli. Imithambo efana neebhulorho ezinomlenze omnye okanye iiplanga ezisecaleni zomeleza ezi zihlunu zinzulu zikujikelezileumbindi, isinqe, kunye nomqolo, ukuphucula ibhalansi kunye nokuzinza ngokubambisana.
Izizinzisi ezomelele zithetha:
l Ubume obungcono kunye nokulungelelaniswa komqolo
l Ukunciphisa umngcipheko wokwenzakala
l Amandla okusebenza okongeziweyo kwiintshukumo zemihla ngemihla njengokuhamba, ukugoba, okanye ukuphakamisa
l I-Pilates inenzuzo ngokukhethekileyo kubantu abadala, inceda ukugcina ukuhamba kunye nokunciphisa ingozi yokuwa.
Ukuchasa ngenkqubela
I-Pilates ayikho nje malunga nobunzima bomzimba. Ungasebenzisaiibhendi zokuxhathisa okanye oomatshini bokuhlaziyaukucela umngeni kwimisipha ngakumbi. Ngokunyuka ngokuthe ngcembe ukuchasana, uvuselela ukukhula kwaye uphephe amathafa.
Ngokomzekelo, imithombo kumatshini wokuhlaziya inokujolisa i-quads yakho, i-glutes, okanye i-hamstrings ngakumbi kunobunzima bomzimba wedwa. I-Pilates iyakuvumelaukuxhathisa okulungelelanisiweyoukuze ulungelelanise ukusebenza kwinqanaba lakho lamandla.
Ingqondo-Imisipha Connection
UPilates uyagxininisaintshukumo ngabomkunye nokuqonda komzimba. Ukugxila kwisihlunu osisebenzayo kwandisa ukuzibandakanya kwaye kuqinisekisa uphuhliso olulinganayo. Ngokomzekelo, ukubandakanya ii-obliques zakho ngexesha lokujija kukunceda utshise izihlunu ezifanelekileyo ngokufanelekileyo.
Olu xhulumaniso luphucula ukuma, lunciphisa ukunyakaza kwembuyekezo, kunye nokwakhaukulinganisela, amandla asebenzayo.
I-Pilates vs. Ukuphakamisa ubunzima: Yeyiphi Eyakha Ngcono Izihlunu?
Zombini iiPilates kunye nokunyuswa kobunzima kukunceda womeleze izihlunu, kodwa ziyahluka ngendlela, izixhobo kunye neenjongo.
| Uphawu | Pilates | Ukwenyusa iintsimbi |
| Impembelelo kwiZidibaniselwano | Impembelelo ephantsi, ithambile | Iyakwazi ukuqinisa amalunga ukuba imo ayilunganga |
| Ukugxila Kwezihlunu | Izinzisi, ukunyamezela, ukuguquguquka | Ubuninzi, amandla, amandla |
| Izixhobo | IMats, abahlaziyi, amaqela okumelana | Iintsimbi, iidumbbells, oomatshini |
| Ukuphindaphinda | 2–4x ngeveki | 2–4x ngeveki |
| Uluhlu lweMotion | Ukuphucula ukuguquguquka kunye nokuhamba | Ukwandisa uzinzo kunye namandla |
Ukunyamezela Kwezihlunu:I-Pilates isebenzisa i-fibers ye-muscle ecothayo ngokusebenzisa i-high-rep, i-low-resistance exercises efana nezangqa zomlenze okanye amaplanga, ukwandisa amandla kwimisebenzi yemihla ngemihla. I-Weightlifting inokulungelelaniswa nokunyamezela kodwa ngokuqhelekileyo igxininisa amandla kunye nobunzima obunzima.
I-Muscle Hypertrophy:I-Pilates yakha imisipha ethambileyo, ethotyiweyo ngaphandle kobuninzi. Iibhendi zokuchasa okanye abahlaziyi banyusa uxinzelelo, ukwenza iifiber zisebenzeukuthotywa kwemisipha, kodwa i-hypertrophy ngokuqhelekileyo ingaphantsi kunokuphakamisa ubunzima.
Amandla okusebenza:I-Pilates iyagqwesaundoqo, ibhalansi kunye nolungelelwaniso, ukuphucula intshukumo yobomi bokwenyani. I-Weightlifting yakha amandla kunye namandla, ngakumbi ngokunyusa okudibeneyo, kodwa i-Pilates yongeza ukuguquguquka kunye neenzuzo zokulungelelaniswa kwe-postural.
Iithagethi zePilates zeZihlunu eziphambili
I-Pilates ayikho nje malunga ne-abs-yomeleza yakhoumzimba wonke.
• Umbindi (izisu, iimboli, umqolo ongezantsi):Ukuphucula ukuzinza, ukulinganisela, kunye namandla omzimba wonke.
•I-Glutes:Ixhasa ukulungelelaniswa kwe-hip, amandla, kunye nokuma.
• Izihlunu zangasemva:Ukuphucula ukuhamba komgogodla kunye nokunciphisa intlungu emva.
•Izinzisi:Yomeleza izihlunu ezincinci ezibalulekileyo kwiintshukumo ezichanekileyo kunye nokuthintela ukulimala.
Ugqaliselo oluNxibelelo oluNzulu
I-Pilates iyomelezaisisu esinqamlezileyo, i-corset yakho yendalo, exhasa umqolo kunye ne-pelvis. Iintshukumo ezifana "nekhulu" nazo zibandakanya iingalo kunye nemilenze, ukukhuthazaukulungelelaniswa komzimba ngokupheleleyo. Amandla angundoqo aphucula ukuma, ukulinganisela, kunye nokunciphisa ingozi yokulimala.
Glutes Engagement
Uninzi lwethu luhlala imini yonke, lushiya i-glutes ingasebenzi. I-Pilates ibavusa ngemithambo efanaiibhulorho, ukunyuswa kwemilenze, kunye namaqokobhe eclam, ukunyusa ukuzinza kwe-hip kunye namandla. I-glutes enamandla nayo ixhasa umva ophantsi kunye nokuphucula ukuma.
Amandla angasemva
I-Pilates inika amandla akhoi-erector spinaekunye nezinye izihlunu zangasemva ngokusebenzisa izandiso, i-twist, kunye nokwelula. Ukuziqhelanisa rhoqo kunciphisa intlungu, kuphucula ukuma, kwaye kuchasene nendlela yokuphila yokuhlala.
Mat vs. Uhlaziyo Pilates for Muscle Gains
Mat Pilatesisebenzisa ubunzima bomzimba wakho ukuxhathisa, isenza ukuba ifikeleleke naphi na. Iqinisa imisipha engundoqo kunye ne-stabilizer ngokufanelekileyo, ukuphucula ukunyamezela kunye nokuma.
UPilato ongumhlaziyiisebenzisa imithombo yokumelana nokulungelelanisa. Imithambo efana neenyawo ilinganisa ii-squats ezinobunzima, inika amandla akhawulezayo okuzuzwa kunye nokuphuculwa koluhlu lwentshukumo.
Eyona ndlela ingcono:Ukudibanisa i-mat kunye ne-reformer ye-Pilates amaxesha angama-3-5 ngeveki kwandisa amandla, ukuguquguquka, kunye nethoni yemisipha, ngelixa ugcina ukusebenza kutsha.
Ukwandisa Ukukhula Kwemisipha Yakho ngeePilates
Ukufumana okuninzi kwiPilates:
Yandisa Ukuxhathisa
Sebenzisa iibhendi, iintsimbi ezilula, okanye useto lwentlakohlaza ephezulu kubaguquli. Ukugqithiswa okuqhubelekayo kukhuthaza ukukhula kwezihlunu kwaye kuthintele amathafa. Iinketho eziphezulu ezifana neeplanga ezinobunzima okanye imithambo yomlenze omnye iqinisa umngeni.
Beka phambili iSondlo
Izihlunu zidinga amafutha ukuze zilungiswe kwaye zikhule. Yityaiprotheni ephilileyo, i-carbs enzima, kunye namafutha anempilo emva kokusebenza. Injongo ye-1.6-2.2 g yeprotheni ngekhilogram yobunzima bomzimba. Hlala u-hydrated ukugcina ukusebenza.
Hlala ungaguquguquki
Ziqhelanise neePilates2-4 amaxesha ngeveki. Landela umkhondo inkqubela yakho, bhiyozela amabanga, kwaye udibanise kwi-cardio okanye uqeqesho lobunzima bohlukeneyo. Ukuhambelana ngundoqo kwiziphumo ezibonakalayo.
Dibanisa kunye neminye imisebenzi yamandla
I-Pilates izalisekisa i-weightlifting kunye ne-bodyweight exercises ngokugqibeleleyo. Yandisa ukuguquguquka, amandla angundoqo, kunye nokuzinza ngokubambisana, ukudala iinkqubo yokomelela kakuhle.
Iinzuzo Ngaphaya Kwezihlunu
I-Pilates inika ngaphezu kwamandla nje.
Ukuma kunye nokulungelelanisa
Ukomeleza undoqo, umva, kunye namagxa kuphuculaukulungelelaniswa komqolokwaye kunciphisa uxinzelelo oludibeneyo. Ukuma okungcono konyusa ukuzithemba kunye nokusebenza kakuhle kwiintshukumo zemihla ngemihla.
Ukuthintela Ukwenzakala
Ukubandakanya izihlunu zokuzinzisa kunye nokuphucula ukuguquguquka kunciphisa umngcipheko wokulimala, nokuba kukwi-gym okanye kubomi bemihla ngemihla. Ukulawulwa, ukunyakaza okuphantsi kwempembelelo ephantsi ikhusela amalunga ngelixa kwakhiwa ukuqina.
Ukuqwashisa ngomzimba
I-Pilates ifundisa ingqondo kunye neendlela ezifanelekileyo zokuhamba. Uya kuhamba kakuhle, uzive unamandla, kwaye unciphise ukudinwa. Abantu abadala baxhamla ngokukodwa kwi-balance balance kunye nokuzinza.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
Ukuqukumbela
Ke, ngaba iiPilates zakha izihlunu?Ngokuqinisekileyo-kodwa yakha amandla athambileyo, asebenzayo kunobuninzi.Ngokuphucula uzinzo olungundoqo, ukwenza izinzisi zisebenze, kunye nokuphucula indlela yokuma, iPilates ikunceda uhambe ngcono, uthintele ukwenzakala, kwaye uzive womelele yonke imihla.
Nokuba ukhethaukhuko okanye umhlaziyi uPilato, ukuhambelana okudityaniswa nesondlo esifanelekileyo kunye nokuqeqeshwa kokuchasana kwandisa iziphumo. Ngezona ziphumo zingcono, qwalasela ukudibanisa i-Pilates kunye ne-weightlifting okanye enye imithambo yamandla.
Zama uPilates—kungaphezulu nje kwesihlunu. Imalungaukuhamba kakuhle, ukwakha ibhalansi, kwaye uzive unamandla ngosuku ngalunye.
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
Imibuzo ebuzwa qho
1. Ngaba iPilates inceda ukwakha izihlunu?
Ewe, iPilates iyomeleza kwaye ithoni izihlunu, ngakumbi umbindi wakho, ngaphandle kokongeza isambuku.
2. Ngaba iiPilates ziyakwazi ukuthatha indawo yokuphakamisa iintsimbi zokukhula kwezihlunu?
Hayi ngokupheleleyo. I-Pilates yakha amandla kunye nonyamezelo kodwa ayinakuxhathisa kakhulu kwi-hypertrophy enkulu. Ukudibanisa zombini kuvelisa iziphumo ezilungileyo.
3. Zeziphi izihlunu ezijoliswe nguPilates?
Ijoliseglutes, core, amathanga, iingalo, kunye nezinzisiukomelela ngokupheleleyo komzimba kunye nethoni.
4. Ingaba i-mat okanye i-reformer Pilates ingcono ekwakheni izihlunu?
I-Reformer Pilates inikezela ukuxhathisa ngakumbi, ngelixa i-mat Pilates iqinisa kunye neethoni ngokufanelekileyo usebenzisa ubunzima bomzimba.
5.Ngaba unokwakha ubungakanani bemisipha kunye neePilates?
I-Pilates iphucula ithoni kunye nonyamezelo, idala izihlunu ezibhityileyo kodwa hayi ubuninzi obukhulu.
6.Kufuneka ndiyenze kangaphi iPilates ukwakha izihlunu?
Injongo yeIiseshoni ezi-2-4 ngeveki, idibene nesondlo esifanelekileyo kunye nokulala.
7.Ngaba kukho ezinye iinzuzo ngaphandle kwezihlunu?
Ewe, i-Pilates iphucula ukuma, ukuguquguquka, ukulinganisela, ukuqonda umzimba, kunye nokuthintela ukulimala-ukwenza ukubainkqubo yempilo epheleleyo.
Ixesha lokuposa: Sep-08-2025