Xa uqalaUPilato ongumhlaziyi, unokuzibuza ukuba kuthatha ixesha elingakanani ukubona iziphumo. Imeko yomntu wonke yahlukile, kodwa okoko nje uqhubeka uqhelisela. Ngokuqhelekileyo unokubona ukuphuculwa kwamandla, ukuguquguquka kunye nokuma kwiiveki ezimbalwa. Undoqo kukuziqhelisela rhoqo kunye nomonde!
✅ Kukangaphi ulindele ukubona iziphumo kuMatshini wePilates?
Xa kufikwa kuUmatshini woHlaziyo, ixesha lokubona iziphumo linokwahluka ngokuxhomekeke kwiinjongo zomntu ngamnye, ukungaguquguquki, kunye nenqanaba lokufaneleka. Nalu ucazululo lwento onokuyilindela ngokwezigaba ezahlukeneyo:
Iziphumo zexesha elifutshane (iiveki ezi-1-4)
Kwiiveki ezimbalwa zokuqala zokuziqhelanisa nokusebenzisa aUmatshini wePilates, unokulindela ukuqaphelaukuphuculwa okufihlakeleyoekuguquguqukeni, ukuma, kunye nokusebenza kwemisipha. Unokufumana:
● Ukonyuka kokudibana kwezihlunu, ingakumbi embindini, emilenzeni nasezingalweni.
● Ukuma kakuhle, njengoko umzimba ufunda ukuzinza nokulungelelanisa ngokuchanekileyo.
● Ukuqonda ngakumbi ngomzimbangeentshukumo ezilawulwayo, ezikhokelela ekuqondeni ngcono ukuba umzimba wakho uhamba kwaye uziva njani ngexesha lokuzilolonga.
● Uphuculo oluncinane ekuguquguqukeni, ngakumbi kumqolo ongezantsi, i-hamstrings, kunye namagxa.
● Uxinezeleko luyanciphaemzimbeni, ngakumbi kwabo bahlala ixesha elide okanye abanemisipha eqinile.
Kweli nqanaba, iziphumo zisenokungabonakali ngokubonakalayo, kodwa uyakuqala ukuziva womelele kwaye uzinze ngakumbi kwiintshukumo zakho.
Iziphumo zeXesha Eliphakathi (iiveki ezi-4-8)
Emva kweenyanga ezimbalwa zokuziqhelanisa neUmatshini wePilates, iziphumo ziba ngaphezuluebonakalayo, ngakumbi ukuba uqeqesha 2-3 amaxesha ngeveki. Unokufumana:
Ukuthotywa kwemisipha ebonakalayo, ngakumbi esiswini, emathangeni, kunye neengalo.
●Amandla aphuculweyo, ngakumbi kumbindi kunye nomzimba ophantsi, njengoko izihlunu zilungelelanisa ukuchasana nomguquleli.
●Ukunyuka kokuguquguqukangophuculo olubonakalayo lokuhamba kunye noluhlu oludibeneyo lokunyakaza.
●Ibhalansi engconokunye nolungelelwaniso, njengoko izihlunu zakho ezizinzisayo ziba namandla kwaye zisabela ngakumbi.
●Unyamezelo olwandisiweyo, ikuvumela ukuba ugqibezele ucelomngeni lweendlela zePilates ngaphandle kokuziva udiniwe.
Ngeli nqanaba, abantu abaninzi baqala ukuqaphelautshintsho olubonakalayokwithoni yezihlunu zabo kwaye bazive bezithembile ngakumbi malunga nohambo lwabo lokufaneleka.
| Ixesha elibekiwe | Iziphumo onokuzilindela | Iinkcukacha |
| Iziphumo zexesha elifutshane(iiveki ezi-1-4) | - Ukuphuculwa kokuqonda komzimba- Ukunyuka kokuguquguquka - Ukuma okungcono -Ukuvula okungundoqo kokuqala | - Ungaqalisa ukuziva womelele kwaye ukwazi ngakumbi ukuma kwakho. - Ukuphuculwa kokuguquguquka, ngakumbi kwi-hamstrings kunye nomqolo osezantsi. - Akukho ukutoni kwezihlunu kubonakalayo okwangoku kodwa uya kuziva uzinzile kwiintshukumo zakho. |
| Iziphumo zexesha eliphakathi(iiveki ezi-4-8) | - Ukuthotywa kwemisipha ebonakalayo - Ukonyuka kwamandla angundoqo - Ukuguquguquka okuphuculweyo - Ulungelelwaniso olungcono kunye nolungelelwaniso | - Inkcazo yemisipha iqala ukubonakala, ngakumbi kumbindi, imilenze, kunye neengalo. - Ukuba bhetyebhetye kuya kuphawuleka ngakumbi. -Uya kuziva womelele kwaye uzinze ngakumbi kwiintshukumo zakho. |
| Iziphumo zexesha elide(8+ iiveki) | -I-toning ye-muscle ebalulekileyo kunye nenkcazo - Ukuphuculwa kokuma kunye nokulungelelaniswa - Ukuguquguquka okuphuculweyo - Ukunyuka kwamandla kunye nokunyamezela | - Ukuguqulwa komzimba okubonakalayo kunye nezihlunu ezichaziweyo. -Isimo esingcono kunye nokwanda kwamandla ngokubanzi. - Ukuguquguquka kunye nokuhamba ngokubambisana kuqhubeka nokuphucula. -Ukuphila kakuhle ngokubanzi kunye nokucaca kwengqondo. |
Iziphumo zexesha elide (iiveki eziyi-8+)
Ngokuziqhelanisa nokusebenzisa aUmatshini wePilatesixesha elide, ngokuqhelekileyo emva kokoIiveki ezisi-8 nangaphezulu, uya kuqalisa ukubona utshintsho olukhulu ngakumbi kumzimba wakho kunye nokufaneleka ngokupheleleyo. Apha kulapho kuphawuleka kakhuluukuguqulwa komzimbakwenzeke. Unokufumana:
●Inkcazo ebalulekileyo yemisipha kunye ne-toning, ngakumbi kwi-core, i-glutes, imilenze, kunye neengalo. Abantu abaninzi baxela umzimba obhityileyo, oqikelelweyo.
●Ukuma okuphuculweyoiba ngokusisigxina ngakumbi, okukhokelela kwisimo esithe tye ngakumbi kunye noxinzelelo oluncinci kumalungu akho.
●Amanqanaba aphezulu amandla kunye nokuzinza, ngolawulo olungcono kwiintshukumo zakho, kokubini ngexesha lokuzilolonga nakubomi bemihla ngemihla.
●Ukunyuka kokuguquguquka, kunye noluhlu olukhulu lokunyakaza kunye nokuqina okuncinci kumalungu akho kunye nezihlunu.
●Uqhagamshelo lwengqondo nomzimba oluphuculweyo, ukwenza iintshukumo zakho zizive zimanzi kwaye zilungelelanisiwe.
●Iyonke impilo ephuculweyo, kubandakanywa nokulawula uxinzelelo olungcono, amandla amaninzi, kunye nomqondo jikelele wokuphila.
Kweli nqanaba, uMhlaziyi uPilates unokukhokelelautshintsho olukhulu lomzimbaebonisa ukuzibophelela kunye nomgudu wakho.
✅ Kufuneka wenze kangaphi ngeveki uPilates ukufumana iziphumo?
Ubuninzi beIiPilates ziqhubaezifunekayo ukuze ubone iziphumo zinokwahluka ngokuxhomekeke kwiinjongo zakho zempilo, inqanaba lamava, kunye nokuzinikela kukonke. Nangona kunjalo, nantsi isikhokelo esibanzi malunga nokuba mangaphi amaxesha ngeveki kufuneka wenze iPilates ukuze ufumane iziphumo ezibonakalayo:
1. Kwabaqalayo (1-2 amaxesha ngeveki)
Ukuba umtsha kwiPilates okanye uqala nje, uziqhelanise1-2 amaxesha ngevekiyindlela entle yokwenza lula ukuziqhelanisa. Kweli nqanaba, ugxininiso lwakho kufuneka lube semfundweni efanelekileyo, ukuqonda umthambo, kunye nokwakha isiseko esiluqilima.
●Iziphumo onokuzilindela: Ukuphucula ulwazi lomzimba, ukuma okungcono, kunye nokubandakanyeka kwemisipha yokuqala. Uya kuziva unamandla kwaye ukuguquguquka kwakho kunokuqala ukuphucula emva kweeveki ezimbalwa.
2. Kubasebenzi abaPhakathi (2-3 amaxesha ngeveki)
Njengoko uqhelana ngakumbiPilates, ukwandisa iiseshoni zakho ukuba2-3 amaxesha ngevekiilungele ukwakha amandla, ukuguquguquka, kunye nokuphucula ukomelela okupheleleyo. Le frequency ikuvumela ukuba ucele umngeni emzimbeni wakho ngaphandle kokuziqhelanisa.
●Iziphumo onokuzilindela: I-tone ye-muscle ebonakalayo, amandla angundoqo aphuculweyo, kunye nokunyamezela okungcono. Unokuqala ukubona inkcazo yemisipha engaphezulu kunye nokunyuka okubonakalayo kokuguquguquka kunye nokulinganisela.
3. KwabaSebenzi abaPhezulu (i-3-4 amaxesha ngeveki)
Ukuze ufumane iziphumo ezingaphezulu, uqeqesho3-4 amaxesha ngevekiiyafuneka ngokwesiqhelo. Le frequency iya kukunceda uqhubele phambili ngokukhawuleza kwaye uphucule ubuchule bakho ngelixa utyhala amandla akho kunye nokuguquguquka kumanqanaba amatsha.
●Iziphumo onokuzilindela: Ukuguqulwa komzimba okuphawulekayo, ukunyuka kwenkcazo yemisipha, ukuphucula ukuzinza, kunye nokuguquguquka. Uya kuphinda uphuhlise unxibelelwano olunamandla lwengqondo nomzimba kunye nokunyamezela okuphezulu.
| Injongo | Inani leeseshoni |
| Ubuncinci bemfuno yokuphucula | Iiseshoni ezi-1 ukuya kwezi-2 ngeveki |
| Uphuculo oluphakathi | Iiseshoni ezi-2 ukuya kwezi-3 ngeveki |
| Uphuculo olubonakalayo | Iiseshoni ezi-3 ukuya kwezi-4 ngeveki |
4. Ngeziphumo eziNgcono (Ukungqinelana ngundoqo!)
Ngelixa uqhelisela4-5 amaxesha ngevekikunokuba luncedo kubasebenzi abakwizinga eliphezulu, ukungaguquguquki kubaluleke ngakumbi kunokuqina. Jongisisa iIiseshoni ezi-2-3 ngeveki, kwaye usenokufumana iziphumo ezibalaseleyo. Ukuzivocavoca kakhulu kunokukhokelela kukwenzakala okanye ukudinwa, ngoko ke kubalulekile ukumamela umzimba wakho kwaye uqinisekise ukuba uvumela ixesha elaneleyo lokubuyisela.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
✅ Izinto Ezichaphazela Isiphumo soHlaziyo lwePilates
Nantsi inkcazo eneenkcukacha yeizinto ezichaphazela iziphumo Pilates izixhobo, njengePilates umhlaziyi okanye ezinye izixhobo:
1. Ukuphindaphindwa kweeSeshini
Irhoqoyeeseshini zakho zePilates ngumba ophambili ekumiseleni ukuba ukhawuleze kangakanani na ngokusebenzayo ukubona iziphumo. Ukuziqhelanisa rhoqo kunceda umzimba wakho uqhelane nemingeni yezixhobo zePilates, amandla okwakha, ukuguquguquka, kunye nethoni yemisipha.
●Kwabaqalayo: Ukuqala ngeIiseshoni ezi-1-2 ngevekiikuvumela ukuba uqhelane nesixhobo kwaye ufunde ifom efanelekileyo.
●Kubasebenzi abaPhakathi okanye abaPhezulu: Ukubona iziphumo ezibonakalayo, kuyacetyiswa ukuba uziqhelanise2-4 amaxesha ngeveki. Okukhona usebenzisa ngokuqhubekayo izixhobo zePilates ezifana nomhlaziyi, ngokukhawuleza uya kuphuhlisa amandla, ukuguquguquka, kunye nonyamezelo.
●Ukuchacha: Linganisa iiseshini zakho kunye nexesha elaneleyo lokubuyisela. Ukuqeqesha ngokugqithiseleyo kunokukhokelela ekudinweni okanye ekulimaleni, ke qiniseka ukuba uphumle kwaye uvumele izihlunu zakho ukuba zibuyele phakathi kokusebenza.
2. Usukelo lomntu ngamnye
Eyakhoiinjongo zokomelela komntukuchaphazela kakhulu iziphumo onokuthi ulindele kuzoIzixhobo zePilates. Ngokuxhomekeke ekubeni ufuna ukugxila kumandla, ukuguquguquka, ukulahleka kwesisindo, okanye ukulungiswa kokulimala, kuya kufuneka ulungelelanise indlela yakho yePilates ngokufanelekileyo.
●Ukomelela Usukelo: Ukuba ukwakha amandla e-muscle kuyinjongo yakho, kuya kufuneka ugxininise ekuchaseni kunye nokuqina kunye nezixhobo zakho (njengokulungelelanisa imithombo kwi-reformer).
●Ukuguquguquka nokuhamba: Ukuba ujolise ekuphuculeni ukuguquguquka okanye ukuhamba ngokubambisana, ukusebenzisa ukuchasana okuguquguqukayo kunokunceda ukwandisa uluhlu lwentshukumo ngelixa usolula imisipha yakho.
●Ukuguqulwa komzimba kunye nokunciphisa umzimba: Ukudibanisa izixhobo zePilates kunye nokutya okunokulinganisela kunokukhokelela ekuphuculeni ukubunjwa komzimba. Ngelixa i-Pilates ayiqhelekanga kwi-cardio-intensive, ixhasa ukulahleka kwamafutha ngokusebenzisa i-muscle toning, ukuphuculwa kwe-metabolic, kunye nokuphucula ukuma.
●Rehab yokwenzakala: Kulabo abafumana ukulimala, izixhobo zePilates zinokuba yindlela efanelekileyo yokwakha ngokukhawuleza amandla kunye nokuphucula ukungalingani kwemisipha, ngakumbi kumqolo ongaphantsi, umlenze, okanye amagxa.
3. Ukutya kunye nendlela yokuphila
Ukutya kunye nendlela yokuphiladlala indima ebalulekileyo ekuxhaseni iziphumo zakho zePilates. Ngelixa izixhobo zePilates zinokukunceda womeleze kunye nezihlunu zethoni, ukutya okufanelekileyo kunye neendlela zokuphila ezinempilo ziphucula inkqubela yakho iyonke.
●Isondlo: Ukutya ukutya okunokulinganisela okutyebileyo kwiprotheyini, amafutha anempilo, kunye nefayibha kunokunceda ukutshisa umsebenzi wakho kunye nokuxhasa ukulungiswa kwemisipha kunye nokukhula. Isondlo esifanelekileyo sikwadlala indima ebalulekileyo ekugcineni ubunzima obunempilo ukuba oko kuyinxalenye yenjongo yakho.
●Ukufakwa kwamanzi: Ukuhlala u-hydrated kubalulekile ekusebenzeni kwemisipha kunye nokubuyisela. Ukuphelelwa ngamanzi emzimbeni kunokunciphisa inkqubo yokubuyisela kwaye kuchaphazele umsebenzi wokuzilolonga.
●Ukulala kunye nokuBuyisa: Ukulala kubalulekile ukuze izihlunu zichache. Ukuphumla okusemgangathweni kunceda umzimba wakho ukuba wakhe kwakhona kwaye womeleze izihlunu emva kokuzilolonga. Indlela efanelekileyo yokulala ixhasa ukusebenza ngokubanzi kwaye inceda ukulawula uxinzelelo.
●Ulawulo loxinzelelo: Ukuxinezeleka okungapheliyo kunokuchaphazela kakubi iziphumo ngokuphakamisa amanqanaba e-cortisol kunye nokuchaphazela ukubuyiswa kwemisipha. I-Pilates inenzuzo eyongezelelweyo yokunciphisa uxinzelelo, kodwa ukugcina indlela yokuphila elinganiselayo ngaphandle kokusebenza kunokuphucula iziphumo ezipheleleyo.
4. INqanaba lokuQinisekisa langoku
Eyakhoinqanaba lokufaneleka langokuiya kuchaphazela ukuba ubona ngokukhawuleza kangakanani iziphumo ngezixhobo zePilates. Abaqalayo banokufuna ixesha elingakumbi lokwakha amandla kunye nokuguquguquka, ngelixa abo sele befanelekile banokubona iziphumo ezikhawulezayo.
●Abaqalayo: Ukuba umtsha ukwenza umthambo okanye iiPilates, umzimba wakho uya kuba notshintsho oluninzi olusisiseko njengoko ufunda iintshukumo. Unokufumana uphuculo olukhawulezayo lokuguquguquka, ukuma, kunye nokwazi umzimba. Ugxininiso luya kuba kukuphucula ukuhamba, ukuguquguquka, kunye namandla asisiseko.
●EliPhakathi neliPhambili: Ukuba sele usebenza ngokomzimba okanyeonamava kuPilato, uya kubona utshintsho oluphawulekayo kwinkcazo yemisipha, amandla angundoqo, kunye nokunyamezela. Abasebenzisi abakwinqanaba eliphezulu baya kufuna ukonyusa ukuqina kokusebenza kwabo, besebenzisa useto lwezixhobo ezinzima ngakumbi ukuqhubeka nokuqhubela phambili.
●Ubudala kunye nembali yokwenzakala: Abantu abadala okanye abo benzakele kwangaphambili banokufumana inkqubela ecothayo, ngakumbi ukuba bafuna ukuguqula umthambo wokuthuthuzela okanye ukubuyisela ukwenzakala. Nangona kunjalo, izixhobo zePilates zinokuba luncedo kakhulu ekubuyiseleni kwaye zinokunceda ukuphucula umsebenzi odibeneyo kunye nokulinganisela kwemisipha ngokuhamba kwesikhathi.
✅ Iingcebiso zokubona iziphumo zoqeqesho lwePilates Reformer ngokukhawuleza
Nazi ezinyeiingcebiso zokubona iziphumo zePilates Reformer ngokukhawuleza, ugxile ngokukodwa ekwandiseni inkqubela phambili yakho ngomatshini woHlaziyo:
1. Ukungqinelana
Isitshixo kwiziphumo ezikhawulezayo kwiusebenzisa iPilates Reformeryiukungaguquguquki. Okukhona usebenzisa iReformer, kokukhona umzimba wakho uziqhelanisa ngokukhawuleza kwaye uqala ukubonisa iziphumo.
●Iiseshoni eziQhelekileyo: Njongo2-4 iiseshini zoHlaziyo ngeveki. Oku kuqinisekisa ukuba uhlala ucela umngeni kwizihlunu zakho kunye nokomeleza amandla, ukuguquguquka, kunye nolungelelwaniso.
●Hlala Uzinikele: Yenza iiPilates zibe yinxalenye yesiqhelo yeshedyuli yakho yokomelela. Nangona iziphumo zisenokungabi ngoko nangoko, ukuhlala ungaguquguquki kuya kuvelisa uphuculo olubonakalayo ekuhambeni kwexesha.
●Ukuqhubela phambili ngokuthe ngcembe: Ukungaguquguquki kukunceda uqhubele phambili ukusuka kwisiseko ukuya kwiintshukumo ezithe kratya kuMguquli. Njengoko umzimba wakho uqhelana nemithambo, uya kuba nakho ukonyusa ukuxhathisa kunye nobunzima.
2. Ukutya okunempilo
Into oyityayo idlala indima ebalulekileyo ekuncedeni ukuba ufezekise okwakhoIziphumo zoHlaziyi lwePilatesNgesantya. Isondlo esifanelekileyo sixhasa ukulungiswa kwemisipha, amanqanaba amandla, kunye nempilo yonke.
●Iprotheyini yokuLungisa izihlunu: I-Pilates Reformer isebenza ngamandla izihlunu zakho, ke qiniseka ukuba ufumana iprotheyini eyaneleyo yokunceda ukuchacha kwezihlunu kunye nokukhula. Bandakanya inyama ebhityileyo, intlanzi, iimbotyi, kunye neeproteni ezisekelwe kwizityalo kukutya kwakho.
●Ukufakwa kwamanzi: Sela amanzi amaninzi ukuze uhlale unamanzi. Ukuphelelwa ngamanzi emzimbeni kunokukhokelela kwi-cramps ye-muscle kunye nokusebenza ngokucothayo. Amanzi akwanceda izihlunu zakho ukuba zibuyele ngokukhawuleza emva kokuzilolonga.
●Ukutya okufanelekileyo: Yitya ukutya okuziinkozo, amafutha asempilweni, iziqhamo nemifuno eninzi. Izondlo ezichanekileyo zixhasa amanqanaba amandla okusebenza kwakho kweReformer, ukuze wenze ngokusemandleni akho.
●Isondlo sangaphambili / sokuPost Workout: Yiba nesidlo esincinci okanye i-snack ecebile kwiprotheyini kunye ne-carbs malunga nemizuzu engama-30 ngaphambi kweseshoni yakho yokutshisa umzimba wakho. Emva kweseshoni yakho, gcwalisa iprotheyini ukuze uncede ekubuyiseleni imisipha.
3. Ukuphumla kunye nokuBuyisa
Kwaneleukuphumla nokuchachazibalulekile ekwenzeni inkqubela kwi-Pilates Reformer. Izihlunu zakho zidinga ixesha lokuphinda zakhe kwaye zomeleze emva kweseshoni nganye.
●UkuBuyisa okuSebenzayo: Ngeentsuku ezingezizo zotshintsho, zibandakanye kwizinto ezilula njengokuhamba, i-yoga epholileyo, okanye ukuzolula. Oku kugcina igazi lijikeleza kwaye kunceda ukuthintela ukuqina.
●Lala: NjongoIiyure ezingama-7-9 zokulala okusemgangathweniubusuku ngabunye. Ukulala kubalulekile ekulungiseni izihlunu, ukuzaliswa kwamandla, kunye nokuchacha ngokupheleleyo.
●Mamela Umzimba Wakho: Musa ukuziqeqesha kakhulu. Ukuba uziva udiniwe okanye uqaqanjelwa kakhulu, zinike ixesha elongezelelweyo lokuchacha. Ukuqeqesha ngokugqithisileyo kunokukhokelela ekwenzakala kwaye kucothise inkqubela yakho.
4. Sebenza noHlobo oluLungileyo loMyaleli
Ukuba namavaUmqeqeshi wePilatesngundoqo wokufumana okuninzi kweyakhoUPilato ongumhlaziyiiiseshini kunye nokubona iziphumo ezikhawulezayo.
●Ukhokelo lweNgcali: Umqeqeshi oqinisekisiweyo wePilates Reformer uya kuqinisekisa ukuba usebenzisa umatshini ngokuchanekileyo kwaye ujolise kumaqela afanelekileyo emisipha. Ubuchule obufanelekileyo bubalulekile kwiziphumo ezisebenzayo.
●Uhlengahlengiso Olwenzelwe Wena: Umqeqeshi olungileyo uya kunika ingxelo kwifomu yakho, uqinisekise ukuba ubandakanya izihlunu ezifanelekileyo kwaye ugweme naziphi na iipatheni zembuyekezo eziyingozi. Oku kuqinisekisa ukuba ukhulisa ukusebenza kakuhle komthambo ngamnye.
●Umngeni kunye nokuqhubela phambili: Umhlohli onobuchule uya kulazi ixesha lokucela umngeni kuwe ngokuhlengahlengisa ukuxhathisa kuMguquleli okanye acebise umthambo ongaphezulu. Ukwandisa kancinci ubunzima kuqinisekisa ukuba uqhubela phambili ngokuqhubekayo.
✅ Isiphelo
Ukulungele ukutshintsha umzimba wakho ngeUPilato ongumhlaziyi? Nokuba ujonge ukuma kakuhle, ukuthotywa kwezihlunu, okanye ukonyuka kokuguquguquka, iziphumo ziseshini nje ezimbalwa. Zibophelele kuqheliselo lwakho kwaye uzibonele umahluko—qala namhlanje!
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
✅ Ii-FAQ
Ndingazibona iziphumo ngokwenza uHlaziyi Pilates kanye ngeveki?
Ngelixa usenzayoUmhlaziyi uPilato kanye ngevekiinokubonelela ngezibonelelo ezithile ezinjengokuphucula ukuguquguquka kunye nokuma,ukuziqhelanisa(i-2-3 amaxesha ngeveki) kucetyiswa ngeziphumo eziphawulekayo ngakumbi. Uya kubona uphuculo olungcono kwiamandla, ithoni yemisipha, kunye nokunyamezelangeeseshini zarhoqo.
Ngaba i-Reformer Pilates yanele ukuthomalalisa umzimba wakho?
Ewe,UPilato ongumhlaziyiinokusebenza kwiukuthambisa umzimba wakho, ngakumbi xa kudibaniswa nokutya okunempilo kunye nokusebenza okuhambelanayo. Ukuxhathisa kunye neentshukumo ezilawulwayo zeUmatshini wokuhlaziyazibandakanya amaqela emisipha emininzi, enceda ukwakha amandla kunye nethoni.
Ingakanani iPilates yohlaziyo oluninzi?
Baninzi kakhulu abaReformer Pilateskunokukhokelela kwiuqeqesho olugqithisileyo, ukudinwa, kunye nokwenzakala okunokwenzeka. Ngokubanzi,Iiseshoni ezi-3-4 ngevekiilungile kubantu abaninzi, ivumela ukuchacha okwaneleyo. Kubalulekile ukumamela umzimba wakho-ukuba uziva ubuhlungu okanye udiniwe, kubalulekile ukunika izihlunu zakho ixesha lokubuyisela phambi kweseshoni yakho elandelayo.
Ngaba kuyasebenza ukwenza uHlaziyi Pilates yonke imihla?
NgelixaUhlaziyo Pilates yonke imihlainokubonelela ngezibonelelo, ayikhuthazwa kubantu abaninzi, ngakumbi abaqalayo okanye abo basakha amandla emisipha. I-Pilates ibandakanya ukubandakanyeka okukhulu kwemisipha, kunyeukuchachangundoqo ekukhuleni kwemisipha kunye nokuthintela ukulimala. Injongo yeIiseshoni ezi-2-4 ngeveki, kunye neentsuku zokuphumla phakathi.
Ngaba i-Reformer Pilates inceda ekunciphiseni umzimba?
UPilato ongumhlaziyiingaba negalelo kwiukuhla ukusinda, kodwa ayingomsebenzi we-cardio-intensive, ngoko ke isebenza kakuhle xa idibene neukutya okunempilokunye neminye imisebenzi yokutshisa i-calorie efanai-cardio. I-Pilates inceda ukwakha izihlunu, kwaye okukhona izihlunu onazo, kokukhona ukuphumla kwakho kwe-metabolic rate (RMR) kuya kuba, okukhokelela ekutshisweni kwekhalori esebenzayo imini yonke.
Ngaba uHlaziyi Pilates angaluguqula uhlobo lomzimba wam?
Ewe,UPilato ongumhlaziyiinokuncedatshintsha isimo somzimba wakhongetoning kunye nezihlunu sculpting. Iukuxhathisaebonelelwa ngumatshini wokuguqula ivumela ukubandakanyeka kwemisipha ekujoliswe kuyo, ngokukodwa kwi-core, i-glutes, imilenze kunye neengalo. Ngokuhamba kwexesha, unokuqaphela ngakumbikuchaziwekwayeithoniweumzimba, uphuculweukuma, kwaye iphuculwei-symmetry yemisipha.
Ndingazidibanisa njani ii-Reformer Pilates kunye neminye imithambo?
I-Reformer Pilates inokudityaniswa ngokufanelekileyo kunye neminye imithambo efanai-cardio(umz. ukubaleka, ukukhwela ibhayisekile, ukuqubha),uqeqesho lwamandla, okanyeiyogaukwenza inkqubo yokuqina ejikeleze kakuhle.ICardioinceda ukutshisa amanqatha, ngelixaPilatesiphucula ithoni yemisipha kunye nokuguquguquka. Ukuqeqeshwa kwamandla kunokuphucula ngakumbi amandla omzimba jikelele.
Kude kube nini phambi kokuba ubone iziphumo ezivela kuReformer Pilates?
Unokuqala ukuqaphela uphuculo kwiamandlakwayeukuhambakwiiseshoni nje ezimbalwa zeumhlaziyi uPilato. Kutshintsho olubonakalayo emzimbeni wakho, ngokuqhelekileyo kuthatha indawoIiveki ezili-12yokwenziwa rhoqo. Umhlaziyi usebenza ngokukodwa ekwakheniamandla esiswini, kodwa ikwabonelela ngeenzuzo ngokubanzi.
Ziziphi iingcamango eziphosakeleyo eziqhelekileyo malunga noMhlaziyi uPilates?
Iingcamango eziphosakeleyo eziqhelekileyo malungaUPilato ongumhlaziyibandakanya ukucinga ukuba yeyabafazi kuphela, ngelixa eneneni inceda amadoda kunye nabasetyhini. Abantu bacinga ukuba kulula, kodwa ngumngeni wokuzilolonga ojolise kwizihlunu ezinzulu. Enye intsomi yeyokuba yeyokolula nje, ngelixa ikhulisa amandla, uzinzo, kunye nokuguquguquka.
Ixesha lokuposa: Jul-21-2025