IReformer Pilates machineisenokubonakala isoyikisa ekuqaleni. Inegumbi elihambayo, imithombo, imitya kunye neentonga ezilungelelanisiweyo. Nangona kunjalo, nje ukuba uyazi kakuhle imigaqo esisiseko, iba njaloisixhobo esinamandla sokwandisa amandla, ukuguquguquka kunye nokuqonda umzimba.
✅ Ukufunda aMalungu oMatshini woHlaziyo
Oku kulandelayo sisishwankathelo secandelo elibalulekileyo. Uya kufumanaUhlaziyo lwePilates kunye nemisebenzi yabo eyahlukeneyo:
1. Isakhelo
Iisakhiwo sangaphandle esiqinileyoedibanisa yonke into kunye ibizwa ngokubaisakhelo. Isakhelo ngokuqhelekileyo senziwe ngomthi okanye isinyithi kwaye sidlala indima ebalulekileyo ekunqumeni ubungakanani kunye nokuzinza komatshini.
2. Inqwelo
Iiqonga elinezipheneikuvumela ukuba uhambe ngasemva naphambili kumavili okanye iirola ngaphakathi kwesakhelo. Unokuxoka, uhlale okanye uguqe kwinqwelongelixa utyhala kwaye utsala ukuxhathisa kwemithombo.
3. Imithombo kunye neeNgxoxo zeGear
Iintwasahloboifakwe kwinqwelo okanye isakhelo kwaye ibonelela ngokumelana nokulungiswa.
Iintonga yegiyaintonga slotted evumela hook entwasahlobo ukuba kwizikhundla ezahlukeneyo ukunyenyisa inqanaba tension.
4. Ibar yeenyawo
Iintonga adjustableibekwe kwelinye icala leretractor. Ungasebenzisa iinyawo okanye izandla zakho ukutyhala inqwelo isuka eqongeni,ukwenza umthambo ngokufanelekileyo imilenze yakho, i-gluteus maximus kunye nezihlunu ezingundoqo.
5. Intloko kunye neePads zamagxa
Iintlokoibonelela ngenkxaso yentamo yakho kunye nentloko kwaye idla ngokuhlengahlengiswa ukuphucula intuthuzelo.
Iiibhloko zamagxa, ekwaziwa ngokuba ngumphetho ongaphambili wekhareji, ikuthintela ekutyibilikeni ngexeshaiintshukumo ezithilekwaye uncede ukukhusela amagxa akho.
6. Iintambo, iiPuli kunye neeHandle
A inkqubo yentamboedlula kwipuli kumphezulu wesakhelo kwaye iphele kumqheba okanye umsesane. Le mithambo yeengalo, amagxa kunye nemilenze itsala inqwelo okanyeukumelana noxinzelelo lomthombo.
7. Iqonga (elikwabizwa ngokuba yi "standing platform").
A iqonga elincinci elisisigxinaibekwe kwisiphelo sonyawo lomatshini. Abanye abahlaziyi babonakala nge "springboard" eshukumayo enokusetyenziselwa yonaimithambo eyomeleziweyo yokutsiba okanye yokuma.
✅ Izixhobo ezongezelelweyo kunye nesigama esisetyenziswa kwiReformer Pilates
Ngezantsi ezinye zezona zininziizixhobo ezongezelelweyo eziqhelekileyo(iiprops) ezisetyenziswe kunye noMguquleli, kunye nesigama esingundoqo oya kudibana nayo eklasini:
1. Ibhokisi elifutshane kunye neBhokisi elide
A Ibhokisi emfutshaneyibhokisi encinci, ephantsi eyenzelwe ukuba ilingane kwikhareji yokuzivocavoca ehleliyo kwaye ejija, efana ne "Short Box Round Back "Side Stretch.
A Ibhokisi endesisixhobo esandisiweyo esisetyenziselwa umthambo owenziwe kwindawo eqhelekileyo kwikhareji, njengokuthi "Ukutsalwa kwemitya" Ukulungiselela iTeaser.
2. Ibhodi yokutsiba
A ibhodi ephothiweyo, esuswayoethi incamathele kwisiphelo sonyawo endaweni yebar yeenyawo iguqula uMhlaziyi wakho abe ngumatshini we-"plyo" onempembelelo ephantsi, evumela ukubaimithambo ye-cardioezifana neehops zomlenze omnye kunye neejack zokutsiba.
3. Isangqa somlingo (Pilates Ring)
A intsimbi eguquguqukayo okanye iringi yerabha enemibambo ephothiweyoisetyenziselwa ukongeza ukuxhathisa ingalo, ithanga langaphakathi, kunye nemithambo engundoqo. Ihlala ibanjwe phakathi kwezandla okanye imilenze ngelixa i-carriage okanye iqonga lomgangatho.
4. I-Tower/Trapeze Attachment
Isakhelo esithe nkqo, esiqhotyoshelwe ekupheleni kwentloko kwaye sixhotyiswe ngeimivalo yokutyhala, imitya engaphezulu, kunye nemithombo eyongezelelweyo, yandisa irepertoire yakho ukuba iquke ukucinezela kwengalo yokuma, ukutsalela phantsi, kunye nemithambo yokuxhoma.
5. Izicwangciso zeTension yaseNtwasahlobo
* Imithombo enemibala enemibala(umzekelo, iYellow = ukukhanya, Blue = medium, Red = enzima) ncamathela kwi-gearbar ukulungisa ukuxhathisa.
* Vula vs. Ivaliwe: "Imithombo evulekileyo" (iqhotyoshelwe kwisakhelo) imvumeuhambo olukhulu lwekhareji,ngelixa "imithombo evaliweyo" (encanyathiselwe ngokuthe ngqo kwikhareji) ithintela intshukumo ukunika inkxaso eyongeziweyo.
6. Imitya vs. Izibambo
*Imitya: Iilophu ezithambileyo eziyilelwe izandla okanye iinyawo, ezidla ngokusetyenziselwa imithambo yomlenze (umz., "Iinyawo kwimitya yokutsala umsipha
* Izibambo: Izibambi eziqinileyo ezibekwe ekupheleni kwentambo, ezidla ngokusetyenziselwa imithambo yengalo kunye nelat, efana neCurls kunye ne "Triceps Presses.
7. Iibhloko zamagxa (iZima)
Iibhloko ezigudisiweyongaphambili kwikhareji inikezela ngenkxaso yamagxa akho xa utyhala i-footbar, eyiyokubalulekile kwimithambo njenge "Hundreds" okanye "Short Spine."
✅ Uxinzelelo lwaseNtwasahlobo kunye nemibala yePilates Core Bed
Ukuqondauxinzelelo lwentwasahlobo kunye neekhowudi zemibalakwi-Pilates Reformer (ekwabizwa ngokuba yi-Core Bed, ngakumbi e-Asia nakwezinye izitudiyo zangoku) ibalulekile ekwenzeni ukuxhathisa kunye nokujolisa ngokufanelekileyo.amaqela ahlukeneyo emisiphangendlela ekhuselekileyo.
Uxinzelelo oluqhelekileyo lwaseNtwasahlobo
| Umbala waseNtwasahlobo | Malunga. Ukuchasa | Ukusetyenziswa okuqhelekileyo |
| Lubhelu | 1–2 lbs (Ukukhanya) | Ukuvuselela, umsebenzi othobekileyo kakhulu |
| Luhlaza | 3–4 lbs (Ukukhanya–Phakathi) | Abaqalayo, ukusebenza okungundoqo, umthambo wokuzinza kuluhlu oluncinci |
| Luhlaza | 5–6 lbs (Phakathi) | Ukulungiswa komzimba ngokupheleleyo |
| Bomvu | 7–8 lbs (Phakathi–Enzima) | Abathengi abanamandla, umsebenzi womlenze, ibhodi ye-plyometrics ye-jump |
| Mnyama | 9–10 lbs (Inzima) | Imithambo yamandla ephucukileyo, imithombo enamandla iyasebenza |
| Silver (okanye Grey) | 11–12 lbs (Ubunzima–Ubukhulu) | Ubume bokuqina obunzulu, iimbaleki eziphucukileyo eziphucukileyo |
Ingaba isebenza kanjani?
* Ukulungelelanisa Uxinzelelo: Imithombo incamathele kwibhari yegiya ngaphakathiulungelelwaniso olwahlukeneyo(ivuliwe vs. ivaliwe; ipakishwe enye okanye ngababini) ukulinganisa ngokuchanekileyo ukuxhathisa.
* Vula vs. Ivaliwe: Imithombo evulekileyo (eqhotyoshelwe kwisakhelo) inika i-stroke emide kunye nokuchasana okuncinci, ngelixa iziphethu ezivaliweyo (eziqhotyoshelwe ngokuthe ngqo kwi-carriage) zinciphisa i-stroke kwaye zinikeze ukuvakalelwa okuqinisiweyo.
* Ukudibanisa iSprings: Unokudibanisa imibala; umzekelo, dibanisa umthubi kunye nohlaza kwisiqalo esikhanyayo, emva koko wongeze iblue njengoko amandla akho ephucuka.
Iingcebiso zokukhetha iiSetingi zoxinzelelo
* Ukubuyisela kwisimo sangaphambili kunye nabaQalayo: Qala ngomthubi kunye nohlaza ukugxininisa ulawulo kunye nokulungelelaniswa.
* Abaxhasi abaPhakathi: Inkqubela phambili ukuya eluhlaza okwesibhakabhaka, emva koko udibanise umbala obomvu kwimithambo yomlenze odibeneyo kunye nokutsiba.
* Abasebenzi abakwinqanaba eliphezulu: Ukusebenzisa imithombo emnyama okanye yesilivere (okanye imithombo emininzi enzima) kuya kuphucula imingeni ehambelana nokuzinza, amandla, kunye nokutsiba okuguquguqukayo.
Uxhobe ngoxinzelelo olufanelekileyo lwasentwasahlobo kunye nokuqonda ngokucokisekileyo itshathi yakho yombala, unakoyenza ngokwezifiso ibhedi nganye yePilates Coreiseshoni yokufezekisa inqanaba eligqibeleleyo lokumelana!
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
✅ Imithambo yoMqalisi wakho wePilates Reformer Workout
Nantsiumthambo olula nosebenzayo wePilates Reformerikwazisa kwiintshukumo ezisisiseko, yakha amandla angundoqo, kwaye ikuncede ukuba ukhululeke ngesixhobo.
1. Uthotho lweenyawo (5–6 imizuzu)
Imisipha ejoliswe kuyo: imilenze, i-glutes, ingundoqo
Uyenza njani:
* Lala kwiinqwelointloko yakho ibekwe kwi-headrest kwaye iinyawo zakho zibekwe kwi-footbar.
* Gcina i-pelvis yakho ingathathi hlangothi kwaye umqolo wakho ulungelelanisiwe.
* Cinezela inqwelo ngaphandle kwaye uyibuyisele ngokulawula.
2. Ikhulu (Lilungisiwe)
Izihlunu: Izizinzisi ezingundoqo kunye namagxa
Uyenza njani:
* Misa i-headrest phezulu, imilenze ikwindawo yetafile okanye uxhaswe kwibar yeenyawo.
• Sebenzisa imitya enemibala ekhanyayo (umzekelo, emthubi okanye eluhlaza okwesibhakabhaka).
• Pompa iingalo zakho phezulu naphantsi ngelixa uphefumla ubalo lwesihlanu kwaye ukhuphe umoya kwinani lesihlanu.
* Gqibezela imijikelo emi-5 ukuya kweli-10.
3. Izangqa zomlenze ezinemitya
Izihlunu: I-core, amathanga angaphakathi nangaphandle, i-hip flexors
Uyenza njani:
* Beka iinyawo zakho kwimitya.
* Gcina i-pelvis yakho izinzile ngelixa wenazoba izangqa ezilawulwayongemilenze yakho.
Yenza izangqa ezi-5 ukuya kwezi-6 kwicala ngalinye.
4. Ukuvala uMhlaziyi
Izihlunu ezijoliswe kuzo: i-glutes, i-hamstrings, kunye nokuhamba komgogodla.
Uyenza njani:
* Beka iinyawo zakho kwi-footbar kwaye ulale phantsi iingalo zakho zolule ecaleni komzimba wakho.
* Phakamisa umnqonqo we-vertebra enye ngexesha, emva koko ubuyele ezantsi.
* Ukuba ukhululekile, yongeza ucinezelo oluthambileyo kunye nekhareji phezulu.
5. IiArms in Straps (Supine Arm Series)
Izihlunu: Iingalo, amagxa, isifuba
Uyenza njani:
* Ngemithombo yokukhanya,bamba iziphathoezandleni zakho.
• Tsala iingalo zakho emacaleni, uze uzibuyisele kwindawo yokuqala.
* Ukwahluka kubandakanya ucinezelo lwe-triceps, ii-T-arms, kunye nokwandiswa kwesifuba.
6. Indlovu
Izihlunu ezijoliswe kuzo: i-core, i-hamstrings, amahlombe
Uyenza njani:
* Yima kwikhareji izithende zakho zithe tyaba, izandla kwi-footbar, kunye nezinqe ziphakanyisiwe, wenze imilo engunxantathu.
* Sebenzisa undoqo wakho ukutsala inqwelwana ngaphakathi nangaphandle ngemilenze yakho.
* Gcina umqolo othe tye kwaye uphephe ukugoba amagxa akho.
7. Imiphunga yeQonga elimileyo (Ngokuzikhethela)
Izihlunu: Imilenze, i-Glutes, kunye nokulinganisela
Uyenza njani:
* Unyawo olunye eqongeni, olunye enqwelweni.
* Lunge phantsi kancinci, emva koko ubuyele kwindawo yokuqala.
• Sebenzisa imitya yesandla okanye iipali ngenkxaso eyongezelelweyo.
✅ Iingcebiso zabaQalayo:
* Hambisa kancinci kwaye ugxile kwifomu yakho.
* Sebenzisa umoya wakho ukukhokela iintshukumo zakho: phefumlela umoya ukuze ulungiselele kwaye ukhuphe umoya ukuze wenze.
• Ukuba ufumana nakuphi na ukungazinzi okanye iintlungu, yehlisa ukuxhathisa okanye wenze uhlengahlengiso.
✅ Indawo echanekileyo yoMzimba kwizixhobo zePilates
Ukuma komzimba okufanelekileyo kubalulekile kwiiPilates, ngakumbi xa usebenzisa izixhobo ezifana neUmguquleli, iCadillac, okanye uSihlalo. Ukulungelelaniswa okuchanekileyo kuqinisekisa ukhuseleko, ukwandisa iziphumo, kwaye kukunceda ukwakha amandla kunye nokuguquguquka kwiindawo ezifanelekileyo.
1. I-Neutral Spine kunye ne-Pelvis
Iigophe zendalo zomqolo ziyagcinwa,ukuphepha ukugoba okugqithisileyo okanye ukucaba.
Ukuyifumana,lala kuMhlaziyi kwaye uqinisekise ukuba umsila wakho, i-rib cage, kunye nentloko zonke zidibene nekhareji.
Kutheni le nto ibalulekile: Ikhusela umva wakho kwaye iphucula ukuzinza okungundoqo kwindlela esebenzayo, yokuphila kwangempela.
2. I-Scapular (Igxalaba) Ukuzinza
Amagxa afanele athotywe ngobunono aze abanjwe abe banzi—angaxhuzulwa okanye acinezelwe ngokugqithisileyo.
Ukujonga indawo yakho yegxalaba, lala phantsi okanye uhlale ngokuthe tye kwaye ubone amagxa akho egxalabeni ehla ezantsi kwiipokotho zakho ezingasemva.
Kutheni kubalulekile: Ukuphucula umzimba ophezululawula kwaye uthintele intamo kunye negxalabaubunzima ngexesha lokuzilolonga okufana ne "Hundreds" okanye "Rowing."
3. Ukulungelelanisa iNtloko kunye neNtamo
Ithetha ukuthini: Intloko ihambelana nomqolo, ayithambekeli phezulu okanye ezantsi.
To gcina indawo yentamo engathathi hlangothingelixa ulele, sebenzisa i-headrest okanye i-padding yokuxhasa.
Kuphephe ukuguquguquka ngaphezulu kwentamo ngexesha le-supineUkuzivocavoca kwesisu; endaweni yoko, gxininisa ekubandakanyeni izihlunu zesisu ngaphandle koxinzelelo lwentamo.
4. Ukubekwa kweenyawo ngokufanelekileyo
Ukuzivocavoca kwebar yeenyawo: Iinyawo kufuneka zibekwe ngokunxuseneyo okanye ngokujika okuncinci,kuxhomekeke kwintshukumo ethile eyenziwayo.
Iinyawo kwimitya: Gcina iinzwane zakho zijongwe ngobunono okanye zigotshwe ngaphandle kokugula (ngaphakathi okanye ngaphandle kokuqengqeleka).
Umsebenzi omileyo: Ubunzima busasazwa ngokulinganayo kwi-tripod yonyawo-isithende, uzwane olukhulu, kunye nozwane omncinci.
5. Core Engagement ("Uqhagamshelo esiswini")
Ithetha ukuthini: Bandakanya umbindi wakho ngokuzoba inkaba yakho kumqolo wakho ngelixa uphakamisa ngobunono umgangatho wakho we-pelvic.
Soloko ubandakanya undoqo wakho! Nokuba ulele phantsi, uhleli, okanye umile, uthethathethwano olungundoqo lukhusela umqolo wakho kwaye luphucula intshukumo yakho.
6. Ukuvinjwa kwamagxa kunye ne-Headrest Positioning
Iibhloko zamagxakufuneka ibekwe phezu nje phezulu emagxeni akho ukuzenceda ukuzinzisa umzimbangexesha lokucinezela umlenze okanye ingalo.
I-Headrest: Ukunciphisa ukuzivocavoca okubandakanya ukuchazwa komgogodla (okufana ne-bridging) kunye nokuphakanyiswa kwenkxaso yentloko kwiindawo ezingathathi hlangothi zomqolo.
✅ Isiphelo
Ukuba nobuchule kuMhlaziyi kuqala ngokuqonda iinxalenye zayo, ukuyimisa ngokukhuselekileyo, nokuhamba ngolawulo nenjongo.Ngokuziqhelanisa nobuchule obufanelekileyo, uya kuziva unamandla, ugxininise ngakumbi, kwaye uqiniseke ngakumbi kuhambo lwakho lwePilates. Khumbula, yonke ingcali yayikhe yaba ngumqali. Hlala unomdla, shukuma ngengqondo, kwaye uyonwabele inkqubo!
Kuyo nayiphi na imibuzo, nceda uthumele i-imeyile kuyojessica@nqfit.cnokanye undwendwele iwebhusayithi yethu kuhttps://www.resistanceband-china.com/ukufunda ngakumbi kwaye ukhethe imveliso efanele iimfuno zakho.
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
Ixesha lokuposa: Jun-23-2025