Mumakore achangopfuura, iyo pilates Yakazvimisikidza pachayo sechirango chinotungamira kune avo vari kutsvaga kufamba zvirinani, nekushomeka, uye nemhedzisiro yakasimba munguva pfupi. Vazhinji varapi vari kujoinha Spain neEurope Vanotendeukira kumisimboti yavo yekare kuti vawane kutonga, simba, uye kufamba pasina kudiwa kwemichina yakaoma.
Kunze kwemaitiro, nhaurirano yakatarisa pane izvo nzira yacho inopa chaizvo: yakadzika musimboti kusimbisaKuvandudzwa kwekuenzanisa uye chimiro, kugadzirisa kunetseka uye nzira yakazara inoenderana nemazera akasiyana uye mamiriro. Pazasi, tinoongorora humbowo, a pfupi routine kumba uye dzimwe nzvimbo dzakanakisa dzekudzidzira.
Mabhenefiti akakosha uye ndiani anobatsira zvakanyanya
Pilates yakatanga nekutarisa kwekugadzirisa uye inoramba ichiratidza kushandiswa kwekiriniki nhasi: nekuisa pamberi hunde kugadzikana uye kufemaInobatsira kutsigira majoini uye kufamba nekutonga kukuru. Ongororo dzichangobva kuitika dzinoratidza kuti kudzidzira nguva dzose inoderedza njodzi yekudonha nekuvandudza kuenzana uye simba rekushanda, kunyanya muhuwandu hwevanhu vakuru.
Chimwe chinosiyanisa chinhu ndechekuita kwayo pane pelvic uririVakadzi vazhinji vari muperimenopause uye menopause vanowana nzira iyi mubatanidzwa mukusimbisa tsandanyama dzakadzama, ine simba rakanaka incontinence, lumbopelvic kugadzikana uye kumiraChinangwa ndechekufambira mberi nhanho nenhanho, uchiisa pamberi pehutsanana pamusoro pehuwandu.
Kubva pamaonero epfungwa, kusanganiswa kwekufema kwekuziva uye kufamba nemaune kunobatsira kuderedza kushushikana uye kufunganyaIyi "mukati-kunze" nzira inosimudzirawo kuziva kwemuviri uye kutonga kwekufamba, chimwe chinhu chakakosha kune vese vatambi uye vanhu vanodzokera kunodzidziswa mushure mekuzorora.
Kana zviri zvemidziyo, michina haina kukosha: ine a bonde Uye, kana zvichidikanwa, uchishandisa mabhendi ekupikisa kana madumbbells akareruka, zvinokwanisika kufambira mberi zvakachengeteka. Chinokosha, varairidzi vakabvunzwa vanosimbisa, ndicho nzira yakakwenenzverwa, kurongeka uye rhythm control.
Yenguva pfupi yekumba (15-20 maminetsi, hapana matambudziko)
Ichi chiitiko chinosanganisa mafambiro epasirese neakananga core activation. Unogona kuzviita. 3-4 kanomwe pasvondoKugadzirisa dzokororo kusvika padanho rako. Kana uri wekutanga, shanda nehuremu hwemuviri wako chete; kana iwe uchitova nehwaro, wedzera ma dumbbells ekuwedzera kukurudzira.
- Squat ne bicep curlZvidzikisire iwe mune yakagadzikana squat uye paunosimuka, kotamisa magokora ako, uchiunza huremu kumapfudzi ako. 3 seti ye10-15 kudzokorora.
- maoko madenderedzwaNemaoko ari panzvimbo yeT pakukwirira kwepfudzi, ita madenderedzwa anodzorwa (15-30 seconds per direction). 3 seti.
- tricep dips Muchigaro chakatsiga: zvidzikise nemagokora kudzokera ku90°, wozosimuka nekutonga. 3 x 10-15.
- Chidimbu (Kumusoro kana kumberi): Gadzirisa kubva kumusoro kusvika kune zvitsitsinho uye chengetedza dumbu activation. 30-60 seconds, 3 seti.
- Push-ups (sarudzo yebvi): dzikisa pasi usingadonhe mapendekete ako kana kurega magokora ako achitamba zvakanyanya. 3 seti ye5-10 reps.
- Balance pa "nzira dzechitima": tsoka dzakafanana, zvitsitsinho zvakasimudzwa, chidimbu chebvi chinoputika paunenge uchichengetedza trunk yakasimba. 3×10-15.
- Hinge gumbo kusimudzaSendamira mberi kubva muhudyu yako wakabatirira pamusoro, wozosimudza nekudzikisa gumbo rako kumashure nekudzora. 3 seti ye10-15 kudzokorora padivi.
Kana iwe uchitsvaga chaiyo yekusimbisa musimboti, edza iyi mini-kutevedzana yakatarisana tsandanyama dzakadzika (2-3 nguva pavhiki):
- Yakabatsirwa nucleus activationKurara nemusana netsoka dzako dzakazorora pachigaro, zvinyoronyoro dzvanya zvitsitsinho zvako kuti ubatanidze dumbu rako rezasi. Fema ka8-10 pasina kufambisa pelvis yako.
- Quadrupedal flotationKubva panzvimbo ine quadruped, simudza mabvi ako mamilimita mashoma kubva pasi uchichengeta musana wako usina kwawakarerekera. 3 kudzokorora kwe10-20 masekondi.
- Articulated zambukoSimudza chiuno chako vertebra ne vertebra, bata imwe mweya kumusoro, uye udzikise zvishoma nezvishoma. 6-8 kudzokorora.
Yeuka kuti nzira inotsamira pane masimbaUsamhanye kudzokorora uye kuisa pamberi kunzwa kwekugadzikana kwepakati. Kana iwe uchinzwa kushushikana mumutsipa wako kana kuderera kumashure, gadzirisa mararamiro ako kana kuderedza uremu.
Kwaunodzidzira: inokurudzirwa masitudiyo muMadrid nenzvimbo dzakatenderedza
Zvipiriso zviri muguta guru zvakafara uye zvakasiyana. Nzvimbo idzi dzinosiyaniswa nezvadzo basa rehunyanzvi, mapoka madiki uye nzira inotarisira kufambira mberi kwemudzidzi.
Pilates Nacho Arroyo (Hortaleza)Floor and reformer sessions nekugara vachigadzirisa uye nemhepo yakadzikama yekufambira mberi zvishoma nezvishoma asi nemhedzisiro.
Pinar Pilates (Dunhu reSalamanca)Tekinoroji yechinyakare, kutarisa kune zvakadzama muchimiro uye kufema, uye mukurumbira we muvandudzi mumapoka maduku.
Maison Pilates: kuenzanisa pakati pemaitiro echinyakare uye zviwanikwa zvazvino, nemhepo yepedyo uye dzidziso pedyo zvikuru pachinzvimbo chechikwata.
Pilates uye Más StudioMaawa anochinja uye kuteedzera kwega. Vanobatanidza pasi uye basa remuchina ne nzira dzetsika maererano nezvinangwa uye chimiro chemuviri.
Laghum Club (ChamberÃ): inobatanidza pfungwa-muviri maitiro, makirasi akachinjirwa kune yega yega nhanho uye mapoka madiki e wedzera kunaka yekudzidza.
MuNharaunda yeMadrid, nzvimbo dzakadai se M2 Pilates (Torrelodones) Izvo zvinosanganisirawo zvakanangana zvikumbiro zvevakadzi vari perimenopause, pamwe nepasi uye muchina modalities anonangidzirwa kune akasiyana profiles.
Maitiro uye chengetedzo: nzvimbo nyowani, huwandu hwevanhu vakuru, uye maitiro ekufambira mberi pasina njodzi
Iyo Pilates ecosystem iri kukura zvakare nemhando dzakasanganiswa muEurope. Mumwe muenzaniso ndewokuti Balanzen (Andorra)iyo inosanganisa yakasarudzika kofi shopu uye pilates studio, chiratidzo chekuti hutano huri kubatanidzwa sei muhupenyu hwezuva nezuva uye hutano hwekutandara pfungwa.
Muzvinyorwa zvekare, zvakafemerwa nevatevedzeri vanosanganisira Pilates muhurongwa hwavo ne simba rekudzidzisaMharidzo yacho yakajeka: kuwirirana ndicho chinhu chinokosha. Zvirongwa zviviri kana zvitatu zvevhiki nevhiki, zvakasanganiswa nekudzidziswa uremu, zvinobatsira kuchengetedza tsandanyama uye kunatsiridza kufamba sezvatinokura.
Kuti udzidzise hungwaru, chengeta izvi mupfungwa. pro mazano:
- Inopisa uye inotonhora nekufamba uye kutambanudza zvinyoro kugadzirira uye kudzoreredza matishu.
- Muchinjikwa-chitimaPilates haitsivi kurovedza pfupa-kusimbisa simba; sanganisa nezviremu uye kufamba nekukurumidza.
- KurongaDzivisa kusanganisa inorema HIIT uye kukumbira Pilates pazuva rimwe chete kana iwe ukaona kuneta kuneta.
- Kufambira mberi kwakachengetekaKana uine osteoporosis, arthritis, kana mamwe mamiriro, bvunza chiremba wako uye udzivise push-ups kana kuwedzerwa. musana wakadzika asina mutariri.
Kune vakawanda, Pilates iri kuratidza kuva yepakati pakati pekudzidzisa nemaune uye kutarisira muviri: Inovandudza kumira, inodzikamisa musimboti, uye inoderedza kushushikana.Zvingave mu studio kana kumba ine mat, ine simba rakawanda uye maitiro akanaka, inova chishandiso chakavimbika chekuvandudza hutano uye kufamba zvakasununguka muhupenyu hwezuva nezuva.
