Ukuba ubuzibuza ukubaUPilato ongumhlaziyiixabiseke ngokwenene, impendulo nguewe onamandla—oxhaswa yinzululwazi. Ngokungafaniyo nokuzilolonga kwemethi yesiko,UPilato ongumhlaziyiisebenzisa umatshini oyilwe ngokukodwa ukongeza ukuxhathisa, inkxaso, kunye nokuchaneka kuyo yonke intshukumo. Isiphumo? Uya kuphucula eyakhoamandla angundoqo, ukuma, ukuguquguquka, kunye nempilo edibeneyo-lonke ngelixa ujabulela impembelelo ephantsi, umzimba ogcweleyo.
Kwesi sikhokelo, siza kukuhamba ngephezulu 10 iinzuzo zesayensi-backed of Reformer Pilates, ngoko unokubona kakuhle indlela ekunceda ngayo ukuguqula umzimba wakho nengqondo. Nokuba umtsha kwiPilates okanye ujonge ukwenza nzulu ukwenza kwakho, ezi zibonelelo ziqinisekisiweyo ziya kukubonisa ukuba kutheniPilates Reformeringaphezulu kunesiqhelo—sisixhobo esinamandla sempilo-ntle yexesha elide.
IiNzuzo ezingundoqo zoHlaziyo lwePilates
UPilato ongumhlaziyingumthambo ochanekileyo odibanisa amandla, ukolula, kunye nentshukumo yesazela. Ingcamango engundoqo ngasemvaiipilates zohlaziyokukuba isebenzisa umatshini osekwe entwasahlobo ukunceda abantu abakwimigangatho emininzi yokomelela bafezekise iinjongo zabo. Le ndlela ikhuthaza impilo yomzimba wonke, yenza intshukumo ikhuseleke ngakumbi, kwaye ihlakulela imikhwa yokunyamezela.
Ukuphuculwa Kokomelela kunye nokuzinza
Kwintliziyo yayo yonke intshukumo yePilates ngundoqo wakho - hayi nje i-abs yakho, kodwa yakhoizihlunu ezinzulu zokuzinzisakubandakanywa nomgangatho we-pelvic, i-obliques, kunye nomqolo ophantsi. Umthambo wohlaziyo wenza ezi zihlunu zisebenze ngokuxhathisa okulawulwayo kunye nokuchaneka. Isiphumo? Iziko elinamandla, elizinzile ngakumbiixhasa ukuma kwakho, ikhusela umqolo wakho, kwayeiphucula ibhalansi yakhokubomi bemihla ngemihla.
Ukwandiswa kokuguquguquka
UPilato ongumhlaziyiyolula kwaye yomeleza ngaxeshanye. Lo matshiniisilayidikunye nemithombo adjustable ukuvumela ulwelo, iintshukumo olupheleleyo-uluhlu ukubazandisa izihlunungaphandle koxinzelelo. Ekuhambeni kwexesha, okuikhuthaza ukuguquguquka okukhulukwi-hips, i-hamstrings, amagxa, kunye nomqolo - kukunceda uhambe ngokulula kwaye unciphise umngcipheko wokulimala.
Ukuma okomeleziweyo kunye noLungelelwaniso
Uninzi lwethu luhlala okanye lungqengqe iiyure ngosuku, nto leyo enokukhokelela ekubeniukungalingani kwemisiphakwayeukuma kakubi. I-Pilates igxile ekuqapheliseni umzimba kunyeukulungelelaniswa komqolo, ukuqeqesha izihlunu zakho ukuxhasa indawo ethe tye, engathathi hlangothi. Ngokuziqhelanisa rhoqo, uya kuqaphela ukuxinezeleka okuncinci entanyeni nasemagxeni akho, kunye nokuzithemba ngakumbi, ukuma okuthe tye.
Umthambo onempembelelo ephantsi ngokudibeneyo
Ukuba ufuna ukuzilolonga ngokudibeneyo,UPilato ongumhlaziyiugqibelele. Impembelelo yayo ephantsi, iintshukumo ezilawulwayokhusela amalungu akhongelixaukwakha amandla kunye nokuguquguquka. Nokuba uyachacha kukwenzakala, ulawula iintlungu ezingapheliyo, okanye ujonge umthambo othambileyo, iPilates iwuxhasa umzimba wakho ngokukhuselekileyo nangempumelelo. Abantu abadala kunye nezigulane ze-rehab zixhamla ngokukhethekileyo kule ndlela yokuzilolonga eguquguqukayo.
Izihlunu eziTonelweyo ngaphandle koBuninzi
Uya kukrola izihlunu ezibhityileyo, ezithambileyoUPilato ongumhlaziyingaphandle kokongeza isambuku esingafunwayo. Iimithambo esekelwe ukuxhathisagxila ekunyamezelweni kwemisipha kunye nenkcazo ngokucotha, ukunyakaza okuchanekileyo. Abantu abaninzi baqaphela okubonakalayoukuthotywa kwemisiphakwayeubume bomzimba obuphuculweyoemva kweeveki nje ezimbalwa zokuziqhelanisa, okwenza kube yintandokazi kwabo bafuna ukubonakala befanelekile kwaye bazive bomelele.
UQhagamshelwano loMzimba weNgqondo
I-Pilates ikunceda ukuba udibanise umoya wakho ngayo yonke intshukumo, uphucula ukuqonda kunye nokulawula umzimba wakho. Le ndlela yokuqwalasela hayi kuphelakuphucula ukuzilolonga kwakhoiziphumo kodwa kunciphisa uxinzelelo kunyeikhuthaza ingqondoukucaca. Ngokuziqhelanisa nePilates, uya kuhambelana ngakumbi nomzimba wakho kwaye ukonwabele zombini izibonelelo ngokwasemzimbeni nangokwengqondo.
Ulungelelwaniso olungcono kunye noLungelelaniso
Uya kuphucula ibhalansi yakho kunye nolungelelwaniso njengokoUPilato ongumhlaziyiUqeqesha umzimba wakho ukuba uhambe ngokuchaneka kunye ne-symmetry. Ukomelezaizihlunu zokuzinzisakunye nokugxila kukulungelelaniswa kunceda ukukhusela ukuwa kunye nokuphucula umgangatho wakho wokuhamba jikelele. Oku kubalulekile kubantu abadala abalupheleyo, iimbaleki, okanye nabani na ofuna ulawulo olungcono kwimisebenzi yemihla ngemihla.
UkuSebenza okuPhuculweyo kweembaleki
Ukuba ufuna ukonyusa ukusebenza kwakho kwezemidlalo, iPilates ibonelela ngezibonelelo ezibalaseleyo zoqeqesho olunqamlezayo. Ngokwandisaamandla angundoqo, ukuguquguquka, kunye nokulinganisela kwezihlunu, ikunceda ukuba uhambe kakuhle kwaye unamandla. I-Pilates iphinda inciphise umngcipheko wokulimala, ukuze ukwazi ukuqeqesha ngokukhawuleza kwaye ululame ngokukhawuleza-nokuba ungumgijimi, umdanisi, okanye umdlali walo naluphi na uhlobo.
Ulawulo lobunzima obusebenzayo
UPilato ongumhlaziyiuyakuncedaukwakha izihlunu ezibhityileyo, eyandisa ngokwemvelo imetabolism yakho kwaye ixhasa ukutshiswa kwamafutha. NgokungafaniyoUkuzilolonga okunempembelelo ephezulu, I-Pilates inikeza indlela ezinzileyo yokuphucula ukubunjwa komzimba wakho kunye nokugcina ubunzima obunempilo. Ukuziqhelanisa rhoqo kunegalelo ekulahlekeni kwamafutha ixesha elide kunye nethoni yemisipha, kukunceda ujonge kwaye uzive ngcono.
Inkxaso yeRehab kunye noThintelo lokulimala
UngasebenzisaUPilato ongumhlaziyikwi-rehab ekujoliswe kuyo kunye nokuthintela ukwenzakala enkosi kwimithambo yayo eguquguqukayo. Ugxininiso kwiintshukumo ezilawulwayo, ezichanekileyo ziphuculaibhalansi yemisiphakunye nokuzinza ngokubambisana, kukunceda ukuba ubuyele ngokukhuselekileyo kwaye ugweme ukulimala kwexesha elizayo. Izifundo zeklinikhi zixhasa iPilates njengendlela esebenzayo yeukuphucula ukusebenzaiziphumo emva kokulimala kwe-musculoskelet.
Ukuqonda uMguquli wePilates
IPilates Reformer yiumatshini wokuqina oneenjongo ezininziesetyenziswa kulo lonke ihlabathi. Uyilo lwayo lwesiginesha luvumela ukusebenza komzimba ngokupheleleyo, kusetyenziswa imithombo eguquguqukayo, isilayidi senqwelo, imitya, kunye nebar yeenyawo.Uhlaziyo uPilates uyomelezaamandla, ukuguquguquka, kunye nokuma. Ngelixa i-mat Pilates ifikeleleka ngakumbi, uMhlaziyi wazisa ukuchasana kunye nokwahluka.
Isilayidi seNqwelo
Inqwelo yomhlaziyi iyatyibilikaukuya ngapha nangapha koololiwe, okuvumela abasebenzisi ukuba bazame ukuzilolonga kwizikhundla ezahlukeneyo - balele ngomqolo, ngecala, baguqe, okanye bemile. Ngelixa inqwelo itshibilika, kuxhomekeke kuwe ukuba uyilawule. Nje ukuba ufumene indawo echanekileyo yokubekwa kwikhareji, umzimba wakho uzimela ngokuzenzekelayo, nto leyo ebalulekileyo ekusebenzeni ngokukhuselekileyo nangokunamandla. Izikhundla ezahlukeneyo zekhareji zinokucela umngeni kwiibhalansi yomntu kunye namandla angundoqo. Uninzi lweentshukumo zecore-centric, ezifana 'nomsebenzi weenyawo' okanye 'amakhulukhulu,' zifuna ukugcinwa komgama ophakathi njengoko inqwelo ihamba.
Imithombo ehlengahlengiswayo
Imithombo engaphantsi kwekhareji inokulungiswa ukuze ikwazi ukumelana nokukhanya, okuphakathi, okanye okunzima. Ukucinga ngezi zinto kwenza ukuzilolonga kulungele abantu abafanelekileyo kuwo onke amanqanaba,ukusuka kwi-novice ukuya kwimbaleki. Iisetingi ezikhaphukhaphu zinceda ngokuhlaziya okanye ukolula, ngelixa imithombo enzima izisa umngeni onzima wokufumana amandla. Ukutshintsha uxinezeleko lwasentwasahlobo lushukumisa izinto ukuze izihlunu zingakruquki. Kwi-rehab, imithombo yayivumela izigulana ukuba ziqale ngeentshukumo ezincinci, ezikhuselekileyo kwaye ngokuthe ngcembe ziqokelele.
Iintambo okanye iilophu ezineepuli
Imitya / iilophu zincamathele kwiipuli kwaye zivumela abantu ukuba basebenzise amandla okutyhala okanye ukutsala ngeengalo okanye ngemilenze. Ngezi, imithambo idlulaiintshukumo eziqhelekileyo zomthambo, imisipha enzima ukuba isebenze kuluhlu olukhulu. Ukwayama kwiimitya, abasebenzisi bayolula, bomeleze, kwaye bakheUkuma okungcono konke ngexesha elinye. Iintshukumo ezifana 'nezangqa zengalo' okanye 'izangqa zomlenze' zifuna utsalo olucothayo, oluzinzileyo, olulayita umbindi kwaye luncede.ngokulinganisela.
Ibar yeenyawo
I-footbar isebenza njengesiseko seenyawo okanye izandla, inika indawo yokutyhala yokuzivocavoca okunje ngoxinzelelo lwemilenze okanye iiplanga. Inokulungiswa phezulu okanye phantsi ukuyaulungele umzimba womntu okanye imithambo ethile. Le bar isetyenziselwa ukulinganisela, umsebenzi womlenze, kunye nokuseka umgca wakho. Kumsebenzi wokuma okanye xa izandla zityhala ibha, ibha yeenyawo iyancedagcina abantu bezolilekwaye igcina amalungu kwindawo ekhuselekileyo.
Ngubani Ofanele Azame IiPilates Zohlaziyo?
UPilato ongumhlaziyisisisombululo esigqibeleleyo kwabo bafuna into esebenzela wonke umntu, kungakhathaliseki ubudala okanye umgangatho wokufaneleka. Isebenzisa inqwelwana etyibilikayo kunye nemithombo yeengxabano ezahlukeneyo ukunceda iinzame zakho zokwakha amandla angundoqo,ukuphucula ibhalansi, kwayeukwandisa ukuguquguquka. Ifanelekile kuye nabani na onqwenelayoukuzilolonga okunempembelelo ephantsi, kufuneka alungise intlungu okanye indlela yokuma, okanye ufuna into enzima kune mat Pilates. Abo bawuxabisayo umthambo odibanisa intshukumo kunye nokukhumbula banokuyonwabela. I-Reformer Pilates ilula kakhulu ukuyilungisa kwabo benzakeleyo,ukulinganiselwa kokuhamba, okanye iinjongo ezithile.
Abaqalayo
Ukuthatha iklasi yentshayelelo yingqondi kubasebenzisi abatsha. Uyakuqhelana nomhlaziyi, uqondeindlela inqwelo ehambayo, ibha yeenyawo kunye nemithombo isebenza ngayo, kwaye uziqhelanise neentshukumo ezisisiseko. Uninzi lwezitudiyo zineeklasi ezintsha zabafundi ezigxininisa indlela ekhuselekileyo kunye nomyalelo ocacileyo.
Iiklasi zabaqalayo zihlala ziqala ngokuzivocavoca okulula-njengokuhamba ngeenyawo, ukubopha ibhulorho okanye ukucinezela ingalo-ekuqhelanisa nezixhobo kunyekwandisa ukuzithemba kwakho. Ngokuhamba kwexesha, njengoko uthatha izinto ezisisiseko, unokwazisa iintshukumo ezintsha kwaye ucele umngeni ngokwakho ngokusebenza nzima. Le ndlela yokuqhubela phambili ikuvumela ukuba ufumane isakhono ngaphandle kokuphazamiseka. Ootitshala bajonga ifomu yakho kwaye bakuncede ngohlengahlengiso, olunciphisa umngcipheko wokwenzakala kwaye ikuvumela ukuba ubone iziphumo ngokukhawuleza.
Iimbaleki
Iimbaleki zijikaumhlaziyi uPilatofuna amandla, isantya kunye nokuzinza. Iinkqubo zohlaziyo zinokujolisa kwiindawo ezibuthathaka okanye ukulungelelana.
Ukubandakanya i-Pilates kwirejimeni yokuzilolonga kunokuncedisa nge-agility, ukulingana, kunye nolawulo oluphambili oluphuculweyo. Umzekelo, iimbaleki zinokuba namavainyathelo eliphuculweyokwayeukunciphisa ukulimala. Oku kuvumela imisipha yakho ukuba ibuyele kwaye iphephe ukulimala ngokugqithisileyo. Yeyona ndlela ilungileyo yokugcina ukomelela ngelixa unciphisa umngcipheko wokwenzakala.
Ukubuyisela kwisimo sangaphambili
UPilato ongumhlaziyilukhetho oluqhelekileyo lokubuyisela ukwenzakala. Iqonga lokutyibilika kunye nemithombo linciphisa uxinzelelo oludibeneyo, ngoko ke yonke intshukumo ikhuselekile kodwa inamandla.
Iingcali zonyango okanye abahlohli banokukuhamba ngemithambo ehambelana nawe. Ngokuhamba kwexesha, uya kufumana amandla amaninzi, ukuguquguquka kunye noluhlu olungcono lokunyakaza. Iseshoni nganye ingacinywa ngokuxhomekekeuziva njani. Ngaloo ndlela, kulula ukuhlala kwi-chop eya phambili, nokuba kunezithintelo.
Abantu abadala
Njengomntu ophezulu, iPilates ikunika indlela ekhuselekileyo nesebenzayogcina amandla, ukuguquguquka, kunye nokulinganisela. Impembelelo yayo ephantsi, iintshukumo ezilawulwayo zikhusela amalungu akho ngelixa ekunceda iphucula ithoni yemisipha kunye nokuma. NgokuqheliselaPilates rhoqo, unokunciphisa umngcipheko wokuwa, ukwandisa ukuhamba, kunye nokuxhasa ukuzimela kwakho. Nokuba inqanaba lakho lokomelela, iPilates ikunceda uhlale usebenza kwayeuzive uzithembile ngakumbikubomi bemihla ngemihla njengoko ukhula.
Ngaphambi kokubeleka/Emva kokubeleka
Ngexesha lokukhulelwa nangemva kokubeleka, i-Pilates ibonelela ngendlela ethambileyo, esebenzayo yokugcina amandla, ukuphucula ukuma, kunye nokuxhasa umzimba wakho oguqukayo.IiPilates zangaphambi kokubelekaigxile ekhuselekileyo, iintshukumo ezinempembelelo ephantsi ukubayomeleza isiseko sakho kunye nomgangatho we-pelvic, inceda ekunciphiseni ukungonwabi kwaye ikulungiselele umsebenzi. Emva kokuzalwa, i-Pilates ikunceda ukuba uphinde ufumane ithoni yemisipha,ukuphucula ukuguquguquka, kwaye uphinde wakhe uzinzo-ukuxhasa ukuchacha kwakho kunye namandla emihla ngemihla. Nokuba ulindele okanye uyachacha, iPilates ibonelela ngendlela enengqondo yokuhlala womelele kwaye ulungelelene kuzo zonke izigaba zokuba ngumama.
Iklasi yakho yokuQala yoHlaziyo
Iklasi yakho yokuqala ye-Reformer Pilatesikwazisa kumatshini kunye neentshukumo zawo ezisisiseko. Umhlohli ukukhokelela kwimithambo ecothayo, elawulwayo egxile kwifomu kunye nokuphefumla. Ngelixa ezinye iintshukumo zinokuziva zilucelomngeni ekuqaleni, iseshini nganye ikunceda ukuba wakhe ukuzithemba kunye namandla.
Yintoni eMayinxibe
Kweyakhoudidi lokuqala loHlaziyi Pilates, intuthuzelo kunye nokhuseleko yeyona nto ibaluleke kakhulu. Nantsi into omawuyikhumbule:
- ●Khetha ukulinganisa ifom, iimpahla ezolulayo. Oku kukuvumela ukuba uhambe ngokukhululekileyo kwaye uncede umqeqeshi wakho abone ulungelelwaniso lwakho ngokucacileyo.
- ●Ziphephe iimpahla ezingxolayo—iibhulukhwe okanye iihempe ezixengayo zinokubanjwa kumatshini.
- ●Iikawusi zokubambazinconywa ukuzinza kunye nococeko, nangona kunganyanzelekanga. Iistudio ezininzi zivumela iinyawo ezingenanto, kodwa jonga phambi kweklasi.
- ●Susa ubucwebe kunye nezixhobooko kunokubangela okanye kuphazamise.
- ●Yiza nebhotile yamanziukuhlala u-hydrated.
Imbeko yesitudiyo
Kubaiklasi yakho yokuqala yokuHlaziyi Pilates, fika kwimizuzu eyi-10-15 ngaphambi kokuba uzinze kwaye uthulise ifowuni yakho ukunqanda iziphazamiso. Phatha izixhobo ngononophelo, kwaye ungathandabuzi ukubuza ukuba akuqinisekanga ngendlela yokusebenzisa into ethile. Emva kweklasi, qiniseka ukuba ucoce indawo yakho, kuquka nokusula uMhlaziyi wakho. Hlonipha indawo yobuqu yabanye, mamela umqeqeshi wakho, kwaye ubuze imibuzo ukuba kuyimfuneko. Okokugqibela, kunqande ukunxiba iziqholo ezinamandla ukugcina istudiyo sikhululekile kumntu wonke. Ukulandela ezi zikhokelo zilula kuqinisekisa amava agudileyo kwaye anentlonipho kuwe nakubafundi ofunda nabo.
Indima yoMyaleli wePilates
KwiUhlaziyo lweklasi yePilates, umqeqeshi udlala indima ephambili ekukukhokeleni kwintshukumo nganye. Baqinisekisa ukuba usebenzisa ifom efanelekileyokuphephe ukwenzakalakwaye ufumane okuninzi kumsebenzi ngamnye. Umqeqeshi wakho uya kulungelelanisa useto lwakho lomatshini (njengokumelana nentwasahlobo) ukuyazihambelane nenqanaba kunye neenjongo zakho, unikeze uhlengahlengiso ukuba luyimfuneko, kwaye unikeze izikhokelo zomlomo ukukunceda uphucule ubuchule bakho. Bakho kwakhona ukukukhuthaza kwayekugcine ugxilekwiklasi yonke. Ukuba awuqinisekanga malunga nomthambo okanye uzive ungonwabanga, umqeqeshi wakho ukhona ukuze akunike uhlengahlengiso kunye neengcebiso, eqinisekisa amava akhuselekileyo nasebenzayo kuye wonke umntu.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
✅ Isiphelo
UPilato ongumhlaziyiAsikokubonakala nje ukuba ufanelekile—imalunga nokuziva womelele, ushukuma bhetele, kwaye uhlala ngokulungeleleneyo. YethuAbahlaziyi bePilateskukunceda wongeze amandla angundoqo, uphucule ukuma kunye nokuguquguquka, kwaye uphucule ukucaca kwengqondo ngempembelelo ephantsi, imithambo esebenzayo. Nokuba uyachacha ekwenzakaleni okanye ujonge ukuphakamisa ukomelela kwakho, usebenzisa aumgangatho ophezulu Pilates Reformerikuvumela ukuba uqeqeshe ngokukrelekrele-hayi nzima. Qala ukufumana ezi zibonelelo ekhaya okanye estudio kwaye uguqule umzimba wakho intshukumo enye elawulwayo ngexesha.
Ukujonga ku uthenge umatshini wokuhlaziya iPilates? Ndwendwela iphepha lethu lemveliso okanye uzive ukhululekile ukuqhagamshelana nathi nge-WhatsApp +86-13775339109, WeChat 13775339100. Silapha ukukunceda!
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
Imibuzo ebuzwa qho
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.
I-Pilates Reformer yahluke njani kwi-yoga mat?
I-Pilates Reformer yindlela esekelwe kwisixhobo se-pilates esebenzisa umatshini okhethekileyo kunye nemithombo kunye neepuli ezinikezela ukuchasana nokusebenza komzimba wonke. I-yoga mat yindawo nje ethe tyaba, ayinakumelana nokulungelelanisa, ayinazo iindawo ezihambayo.
Ngaba abaqalayo ukwenza iiPilates zoHlaziyo?
Ewe, le yi-pilates yokuguqula abantu abaqalayo. 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: Jul-19-2025