Lokho Okuyikho nokuthi Lisetshenziswa kanjani
Kungenzeka akukho nhlobo yezinto zikaPilates ezidume kakhulu kunomguquleli we- Pilates- nangenxa yezizathu ezinhle. I-reformer yenza umqondo ophawulekayo lapho uqala ukubona eyodwa, futhi ushintsho olwedlulele nakakhulu emzimbeni wakho uma ulisebenzisa.
Uzobona abashintshi bezinguquko behlelwe ePilates studios njengamaqembu okuguquguqula ngokuvamile okunye okukhethwa kukho okuyinhloko.
Abashintshi abaguqukayo nabo bayathandwa njengemishini yokuzivocavoca ekhaya. Yini eyenza i-reformer ikhetheke kangaka? Okokuqala, sibheke lokho okuguquguqukayo futhi ukuthi kusebenza kanjani, bese uhlola izinzuzo umshintshi ongenakho onomzimba wakho.
Yini i-Pilates Reformer?
U-reformer wasungulwa ngumsunguli wePilates uJoseph Pilates . Kuwuhlaka olufana nombhede olusendaweni ephathekayo kulo, olubizwa ngokuthi i-carriage, elihamba phambili nasemasontweni ngaphakathi kwefreyimu. I-carriage ifakwe emkhawulweni owodwa we-reformer ngeqoqo lemithombo. Iziphethu zihlinzekela ukukhetha kwamazinga ahlukene wokumelana njengoba isondo liqhutshwa noma lidonsa eceleni kwefreyimu. I-carriage inezigxobo ezithintekayo kulokhu okugcina abadobi behluleka ukuphuma ekupheleni kwe-reformer njengoba bezama noma badonsa isithuthi.
Ngesikhathi sokuphela kwentwasahlobo ye-reformer, kukhona ibha eguquguqukayo ebizwa ngokuthi i-footbar. Ibhalansi ingasetshenziswa izinyawo noma izandla njengoba udokotela ehambisa isithuthi.
I-reformer nayo inezintambo ezindala eziphethe izimbambo ezihlanganiswe ekupheleni kwesakhiwo. Bangakwazi ukudonsa ngemilenze noma izingalo ukuhambisa isithuthi. Isisindo somzimba nokumelana kweziphethu yilokho okwenza kube nzima ukuhamba. Izingxenye zezinguquko zishintshashintsha ubukhulu bomzimba obuhlukene kanye namazinga ahlukene wekhono.
Indlela Ukuguqulwa Kwemvelo Okusetshenziswa Ngayo
Izindlela zokuzivocavoca ezihlukahlukene zenziwa ku-reformer ukukhuthaza ubude, amandla, ukuguquguquka, nokulinganisela. Imishanguzo eminingi ye-Pilates yokuguquguquka ihlobene nokuxoshwa noma ukudonsa isithuthi noma ukubamba imoto ngokuqinile ngesikhathi sokuzivocavoca njengoba idonswa yimithombo.
Enye yezinto ezinhle kakhulu mayelana ne-reformer yindlela ehambisana ngayo. Ukuzivocavoca kungenziwa ukulala phansi, ukuhlala, ukuma, ukudonsa izintambo, ukuphoqa ibhawundi, ukubhebhetheka emgqeni wezintambo, ukhonjiwe emahlombe ehlombe, ngemishini eyengeziwe, ehlangene phansi, eceleni, nakuzo zonke izinhlobo ezihlukahlukene. Ngamanye amazwi, i-reformer ingakwazi ukuqeqesha izingxenye eziningi kanye nokushintshashintsha komzimba ngezindlela eziningi ngezindlela ezimbalwa zokusebenzisa imishini.
Kuningi lokuzivocavoca okuningi, kuhlanganise nalabo abaqalayo kanye nalabo abaphikisana nabasebenzi abaphambili kakhulu. Isibonelo, kukhona ukuqala ukusebenza kwePilates reformer kanye nokusebenza kobuciko bokuzivocavoca obuphakathi kwePilates .
Izinzuzo ze-Pilates Reformer Exercises
I-reformer inikeza zonke izinzuzo ze-Pilates kuhlanganise namandla amakhulu, ukuguquguquka, ukusebenzisana nokulinganisela. Lezi zinto ziholela ekuthuthukiseni impilo yansuku zonke njengokuhamba okungcono, ukunyakaza okuhle futhi okuphumelelayo, nokuningi, ukukhululeka ebuhlungu obuhambisana nokungalingani ngokomzimba njengokubuhlungu emuva .
Imisipha yamandla e-Pilates -imisipha yomgogodla-iyinhloko yamandla wokwakha. I-flat flat, iminyango enamandla, izintambo ezinamathele, namathanga aqinile yizo zonke imiphumela zalokhu kugcizelelwa. Ezinye izinto zokusebenza kanye nama-Pilates mat exercises enza kanjalo, kepha lo-reformer wenza imvelo ehlukile futhi ehlukahlukene yokuvivinya umzimba.
I-reformer inkulu ngokwanele ukuze ihambisane nokuhamba ngokugcwele, okuyinto emangalisayo yokwandisa ukuguquguquka ngenkathi ukwakha amandla. Kubonakala sengathi imema ubude ofuna ukuyidala emzimbeni, futhi uqeqesha umzimba ukusekela ubude.
Ukugxilisa nokudonsa ngemilenze noma izingalo ngokumelene nokumelana kweziphethu, ukuthutha kanye nesisindo somzimba ngokuvamile kuvame amandla.
Ukuzivocavoca kunika ukuphikisana okwanele nokunyakaza okuhlukahlukene ukusiza ukwakha amathambo aqinile . Futhi kukhona isici esikhethekile- isicathulo semisipha e-eccentric . Yilapho umsila uqede njengoba uphikisa amandla. Ukusetha kabusha kwe-reformer for contraction eccentric kungenye yezihluthulelo zokufeza imisipha emide, eqinile ngaphandle kwenqwaba yamaPirates.
Ukungahlali kahle kwemoto ehambayo neziphethu ezibekwe emazingeni ahlukene wokumelana kunikeza zonke izinselele zokuzinza eziqinisa amandla okuqala nokukhuthaza ukulinganisela okungcono. Isibonelo, ukuba nomzimba omncane esitokisini ngenye yezindlela indlela umzimba wama-Pilates oba nzima ngayo. Kusho ukuthi isisindo somzimba esengeziwe kufanele sisekelwe ngudokotela, futhi umzimba nomshini kufanele ulawulwe ngisho nangaphezulu kusuka emgodini. Ngokudabukisayo, lapho imithombo isendaweni yokukhanya, ezinye izenzo ziyinselele kakhulu kumgomo ngoba kufanele zisebenze kanzima ukulawula nokuzinza ukuhamba. Ukuqina komgogodla, kungcono ibhalansi, ukuma, kanye nenhlalakahle jikelele.
Ukusebenzisa ne-reformer kungenzeka kunoma ubani, kunoma yiliphi izinga lokufaneleka. Akumangalisi igama eligcwele le-reformer yi-reformer jikelele.
Indlela Yokufunda I-Pilates Reformer Exercises
Indlela engcono kakhulu yokufunda i-Pilates reformer iseklasini noma ngemfundo yangasese. Uma ufunda ezinye izivivinyo futhi uqala ukuqonda izisekelo ze- Pilates ukuzivocavoca , kungase kudingeke ukuthenga i-Pilates home reformer ekhaya. Uma usuthathe isigaba nomfundisi ophilayo ungahlola izinketho zakho zokuthatha amakilasi e-Pilates reformer online .