Umzimba wakho utshintsha ngokukhula-ngokunjalo kufuneka ulolonge umzimba wakho. Yiyo loo nto abafazi abaninzi ngakumbi beguqukelaIiPilates zabasetyhininjengendlela ekhuselekileyo, esebenzayo yokuhlala womelele, ubhetyebhetye, kwaye ulungelelene.
Nokuba ukwi 20s okanye 60s,I-Pilates ilungile kubasetyhinikuyo yonke iminyaka. Yiyoimpembelelo ephantsi, yakhaamandla angundoqo, iyaphucukaukuma, kunye nenkxasoimpilo-ntle jikelele. Kweli nqaku, siza kuphononongaiinzuzo eziphezulu zePilateskwaye kutheni inokulungela uhambo lwakho lokomelela.
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Kwiminyaka yakho yeshumi elivisayo kunye ne-20s, i-Pilates inceda ukwakha isiseko esiqinileyo. Iphucula ukuma ngexesha lokukhula, iphucula ukuqonda komzimba, kwaye inokuncedisana noqeqesho lwezemidlalo.
Ikwakhuthaza ubudlelwane obuhle nomzimba wakho ngokushukuma kwengqondo, okubalulekileyo kuphuhliso lwengqondo neemvakalelo.
Ulutsha kunye nabasetyhini abakwiminyaka yabo yama-20
Ngexesha lobutsha bakho kunye ne-20s, i-Pilates iyakuncedayakha isiseko esiqinileyo somzimbaexhasa ukukhula okunempilo kunye nophuhliso. Iphucula yakhoukuma ngexesha lokukhula ngokukhawuleza, uyalola eyakhoukuqonda komzimba, kwaye izalisekisa eminye imisetyenzana yeembaleki njengokubaleka, umdaniso, okanye imidlalo yeqela. Ukuziqhelanisa nePilates ngoku kukhuthaza aunxibelelwano oluhle nomzimba wakho, eyona nto ibalulekileyo kuweukuba sempilweni ngokwengqondo nangokweemvakalelonjengoko uhamba kule minyaka yokukhula.
Abasetyhini abakwiminyaka yama-30 ukuya kuma-50
Ukuba ulungelelanisa umsebenzi oxakekileyo, uxanduva losapho, kunye notshintsho lwehomoni, iPilates inokuba sisixhobo sakho esithembekileyo.ulawulo loxinzelelokunye nokugcinaamandla okusebenza. Uya kuphuhlisaithoni yezihlunu ezibhityileyongaphandle kobuninzi, phucula yakhoukuzinza ngokubambisana, kwaye uphucule eyakhoukuqina ngokupheleleyo-ngalo lonke ixesha unciphisa umngcipheko wokwenzakala. I-Pilates isebenza kunye nezingqisho zendalo zomzimba wakho, kukunceda ugcine amandla kunye namandla ngaphandle kokusebenza ngokugqithiseleyo.
Abasetyhini abaneminyaka engama-60 nabadala
Njengoko ukhula, unokujamelana nemingeni efana naleukushukuma okuncitshisiweyo, ukungakhululeki kwamalungu, kwayeibhalansi iinkxalabo. I-Pilates inikeza aUkuzilolonga okunempembelelo ephantsi, enokwenziwa ngokwezifisoyenzelwe ukuhlangabezana neemfuno zakho ezizodwa. Yomeleza izihlunu ezibalulekileyoukulinganisela kunye nokuthintela ukuwa, kunciphisa intlungu engapheliyo kwiimeko ezifanaisifo samathambookanyei-osteoporosis, kwaye inceda ukugcina ukuzimela kwakho. Ngeuqheliselo lwePilates olungaguqukiyo, ungagcina eyakhoukuhamba, ulungelelwaniso, kunye nomgangatho wobomikakuhle kwiminyaka yakho kamva.
IiNzuzo eziZodwa zePilates kubasetyhini
Amandla angundoqo kunye nokuzinza
Enye yezona zinkuluiinzuzo zePilates kubasetyhinikukugxila kwayo kwiamandla angundoqo. Undoqo wakho ubandakanya owakhoizihlunu zesisu, umqolo osezantsi, ezinqeni, kwayeumgangatho we-pelvic-konke kubalulekile kwindlela yokuma, ibhalansi kunye nentshukumo yemihla ngemihla. Kwabasetyhini, i-core eyomeleleyo ibaluleke kakhulu ngexeshaukukhulelwa, ukubuyisela emva kokubeleka, kwayeukuyeka ukuya exesheni.
Ngokucotha, iintshukumo ezilawulwayo,I-Pilates ibandakanya izihlunu zakho ezinzulu zokuzinzisa, kukunceda uphucule ukulinganisela, ugweme ukulimala, kwaye uhambe ngokuzithemba ngakumbi kubomi bemihla ngemihla.
Ukuguquguquka nokuhamba
Ngokungafaniyo nokusebenza okunempembelelo ephezulu egxininisa amalungu akho,I-Pilates ikwandisa ngokukhawuleza ukuguquguqukakwayeuluhlu lwentshukumongeukuzolula kunye nokunyakaza okuguquguqukayo. Oku kwenza kube lukhetho olufanelekileyoabafazi bayo yonke iminyaka, ngakumbi ukuba uyasokolaukuqina, ukwenzakala okukudala, okanye ukuhamba okulinganiselweyo.
Ukuguquguquka okuphuculweyo kuthetha ukungonwabi okuncinci komzimba kunye nokusebenza ngcono kweminye imisebenzi-nokuba kunjaloiyoga, ukuhamba, okanye ukubaleka.
Ukuma kunye neMpilo yangasemva
Ukuba uhlala kwidesika iiyure ezinde okanye ujongane nayoiintlungu ezisezantsi, AWUKHO wedwa.Ukuma kakubingumba okhulayo phakathi kwabasetyhini kwaye uthande ukuba mandundu ngokuya ngeminyaka.
I-Pilates yomeleza izihlunu zakho ze-postural, ngakumbi malunga nomqolo kunye namagxa. Ikunceda ugcine ulungelelwaniso olungcono, uthomalalise iintlungu ezingasemva, kwaye uzive uzithembile ngakumbi ngokuphakama, ukuma okuthe tye.
Umgangatho wePelvic kunye neMpilo yabasetyhini
Eyakhoimisipha yomgangatho we-pelvicxhasa amalungu abalulekileyo afana nesinyi kunye nesibeleko sakho. Ubuthathaka kule ndawo kunokukhokelelaukungakwazi ukuzibamba, ukungahambi kakuhle kwe-pelvic, okanye iingxaki zasemva kokubeleka.
Uninzi lwePilates lujolise ngokukodwa umgangatho we-pelvic, kukunceda ukwakha amandla kunye nokulawula. Oku kunenzuzo ngakumbi ngexeshaukukhulelwa, ukuchacha emva kokuzalwa, kwaye emvaukuyeka ukuya exesheni, xa utshintsho lwe-hormonal lunokuchaphazela impilo ye-pelvic. Ngokuziqhelanisa rhoqo, uya kufumana inkxaso yemisipha kunye nokwazisa umzimba.
Ukuqalisa: Indlela abasetyhini abanokuqalisa ngayo ngokukhuselekileyo iiPilates
Ukukhetha phakathi kweMat kunye noMhlaziyi
Mat Pilatesiyafikeleleka kwaye iyafikeleleka-into oyifunayo yimathi yeyoga. Igxininisa kwiintshukumo zobunzima bomzimba, iyenza ilungele abaqalayo.
UPilato ongumhlaziyiisebenzisa umatshini onemithombo kunye neepulleys ukongezwa kokumelana. Ibonelela ngokuzibandakanya okunzulu kwemisipha kunye neentlobo ezahlukeneyo kodwa kunokufuna ukubekwa kweliso okanye ukufikelela kwi studio.
Khetha oko kuhambelana nendlela yakho yokuphila kunye neenjongo zokomelela. Zombini ezi ndlela ziyasebenza.
Yintoni onokuyilindela kwiKlasi yakho yokuqala
Iklasi yakho yokuqala yePilates iya kugxila ekuphefumleni, ukulungelelaniswa, kunye nokunyakaza okulawulwayo. Lindela ukucotha, ukuzivocavoca okwenziwe ngabom okuvuselela umqolo wakho kwaye uzinzise umqolo wakho.
Ungazikhathazi ngokugcina-abahlohli banikezela ngohlengahlengiso kuwo onke amanqanaba.
Iingcebiso zokuZincamathela
Qala ngokucotha:Iiseshoni ezi-1-2 ngeveki zanele ukwakha ukuhambelana.
Khangela inkqubela yakho:Qaphela indlela ukuma kwakho, amandla, okanye amanqanaba oxinzelelo.
Fumana uluntu:Joyina iklasi okanye iqela le-intanethi ukuze uhlale unomdla.
Zibekele usukelo olusengqiqweni:Gxininisa kwindlela wenaukuziva, kungekhona nje indlela okhangeleka ngayo.
Ukuqukumbela
Kungakhathaliseki ubudala bakho okanye inqanaba lokufaneleka,I-Pilates idibana nawe apho ukhoyo-ukunceda ukuba wakhe amandla, uphucule ukuma, kwaye uhambe ngokuzithemba.
Ukuba unayo nayiphi na imibuzo okanye ufuna uncedo ekukhetheni isixhobo esilungileyo, zive ukhululekile ukuqhagamshelana nathi ngokusebenzisaWhatsApp +86-13775339109okanyeWeChat 13775339100nanini na. Silapha ukuxhasa uhambo lwakho lwePilates.
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
Ii-FAQ malunga neePilates zabasetyhini
Ngaba iPilates yeyabafazi kuphela?
Hayi.Ngelixa iiPilates ezininzi zokuzilolonga zisenziwa ngabasetyhini, ziluncedo ngokufanayo kumadoda. Ugxininiso lokuguquguquka, amandla angundoqo, kunyeintshukumo enefuthe eliphantsi yenza imisebenzi yePilates yasekhaya ibe nomtsalane kubasetyhini.
Ziziphi iingenelo eziphambili zoMhlaziyi uPilates?
Iinzuzo zohlaziyo lwePilates Inceda ukuchacha kokwenzakala, iphucula ibhalansi kwaye yonyusa ukuqonda komzimba. Uninzi lwabantu luthi lucoca iingqondo zabo kwaye lubanika amandla.
Ngaba abaqalayo ukwenza iiPilates zoHlaziyo?
Ewe, le yi-pilates yohlaziyo enobuhlobo. Ootitshala abanamava bakuthatha bakuthathele kwiziseko ezingundoqo kunye neendlela zokulungisa ukomelela kwakho, ngoko kukhuselekile kwabaqalayo.
Ngaba i-Reformer Pilates ilungile kubantu abaneentlungu zamalungu?
Umatshini ubeka umzimba wakho, unceda kwaye unciphise uxinzelelo kwiindawo ezibuthathaka ngelixa usakha amandla kunye nokuguquguquka.
Kufuneka ndiyenze kangaphi iReformer Pilates ngeziphumo?
Ufuna ukwenza i-Reformer Pilates malunga namaxesha amabini okanye amathathu ngeveki ukuze ubone iziphumo. Ukungaguquguquki kubalulekile ekwandiseni amandla akho, ukuma kunye nokuguquguquka.
Kufuneka ndinxibe ntoni kwiklasi yam yokuqala yoHlaziyo yePilates?
Nxiba iimpahla ezintle, eziqinile zokuzilolonga ezenza kube lula ukuhamba. Sukunxiba iimpahla ezingxolayo, zinokubanjwa kumatshini! Iikawusi ezingatyibiliki zihlala zinconywa.
Ngaba uMhlaziyi wePilates ungcono kunoMat Pilates?
I-reformer pilates yandisa kwezi nzuzo ngokubonelela ngokumelana nokulungelelanisa kunye nokuxhasa iindidi ezininzi zokuzivocavoca. Ngokwenyani inokuba ngcono ukomelela kunye ne-rehab. Zombini ziphucula uzinzo olungundoqo kunye nokuguquguquka.
Ixesha lokuposa: Aug-13-2025