Ukulahlekelwa Isisindo, I-Metabolism, kanye Nomphumela We-Pilates
Ingabe i- Pilates izokusiza ukuba ulahlekelwe isisindo? Wonke umuntu uyazi ukuthi inhlanganisela yemilingo yokudla nokuzivocavoca ingakusiza ukuba uchithe amakhilogremu ngokushesha kunomunye oyedwa. Okungenzeka ukuthi awukwazi ukuthi ukuqeqeshwa komzimba nokuzivikela okufana ne-Pilates kungasebenza ngendlela efana ne-cardio Workout uma kuziwa ekulahlekeni kwesisindo. Thola izizathu ezilula ukuthi i-Pilates iyithuluzi eliphumelelayo uma uzama ukunciphisa leyo nombolo esikalini.
Ikhalori Burn nge-Pilates
Isizathu sokuqala izibalo ezilula. Uma ungumuntu ohlala ehlala phansi noma ngisho nomuntu omatasa kodwa engasebenzi, i- Pilates Workout izokwandisa imali yakho yezindleko ze-caloric kunoma yikuphi okuyisisekelo sakho, kumakhilomitha ambalwa angaphezu kwalokho.
Uma ngokuvamile ushisa amakholori angu-1200 ngosuku olujwayelekile futhi ufaka ukukhishwa kwekhalori engama-300 kumkhuba wakho, uzobe ushisa inani lama-calories angu-1500 noma ngaphezulu kwamaphesenti angaphezu kwangu-25 ngaphambi kokuthi ungeze ukusebenza. Lokhu kusebenza kuwo wonke umsebenzi owenzayo owenzayo ku-regimen yakho ekhona, hhayi nje i-Pilates. Noma kunjalo, kubalulekile ukuqonda ukuthi i-uptick emisebenzini yakho i-uptick ekushiseni kwakho kwekhalori okuholela ngqo ekulahlekeni kwesisindo.
Thuthukisa isilinganiso sakho seMetabolic
Indlela yesibili lapho i-Pilates isisiza ekulahlekelweni kwesisindo ngokuthinta ukubunjwa komzimba wakho jikelele. Abantu abaningi abafuna ukunciphisa umzimba basuke bengabheki njengabancane.
Kuyinto yokwabiwa abaningi bethu abayifunayo.
Uma ngabe unesisindo esilinganayo esifanayo kodwa u-sculpted and toned ubungathanda yini ukulinganisela? Cishe akunjalo. Uma sibheka esibukweni ukuthi yini esiyifunayo ngokuyinhloko yizintuthwane ezinamahloni kanye nenani elincane. Ngamanye amazwi, ubukhulu besisindo obukhulu futhi buncane kakhulu.
Ukuze ushintshe isilinganiso sakho se-muscle kuya fat, kufanele wenze ukuqeqeshwa ukumelana.
Ungakhetha kusuka ekuqeqeshweni komzimba noma ukuqeqeshwa kwesisindo sangempela ukuze ufeze lokhu. I-Pilates, njengoba ivela, isebenzisa kokubili. Ukusebenza kahle kwama-pilates kudinga ukuba ufunde uchungechunge lwezivivinyo zomzimba ezibizwa ngokuthi i-Pilates mat kanye nemikhawulo engapheli kumadivaysi amaningana aphikisana nama-Pilates. Qaphela ukuthi i-Pilates isebenzisa imithombo emikhulu enzima ngokuphambene nezisindo ukuze usebenzise amazinga amaningi ahlukile wokumelana okuhambisana namandla akho kanye namandla.
Ukushintsha ukubunjwa komzimba wakho ngokungeza ama-muscle nokunciphisa amafutha kuzoshukumisa izinga lakho lokunciphisa umzimba ngendlela enhle. Uma uhlanganisa imisipha, ama-calories angaphezulu uzowashisa ngokuphumula. Yebo, uzwile lokho ngokufanele. Uzoshisa amakholori amaningi ngokuphumula ngoba nje ungeze imisipha emzimba emzimbeni wakho. I-Pilates inikeza izinhlobo ezimbili ezihlukene zokuqeqeshwa ukumelana nokusiza ukufeza lokhu.
I-Pilates Effect
Uma lezi zizathu ezihlukene zomzimba zinganele ukukuthengisa kuma-Pilates wokulahlekelwa isisindo, kunesizathu esisodwa sokugcina okufanele senze isivumelwano.
Kuyinto umsizi wemfihlo wabasebenzi basePilates yonke indawo abayibiza ngokuthi i-Pilates effect.
Ngena emisebenzini ye-Pilates bese uzophoqeleka ukuba uphakamise izibeletho zakho ngaphakathi nokukhuphuka, uphinde uhlaziye amahlombe akho futhi unciphise intamo yakho. Ekupheleni kwekilasi le-Pilates, umgogodla wakho uzothuthuka, isinquno sakho sizothola futhi isifuba sakho sizophakamisa ngokuziqhenya. Ukuthunyelwa kwakho kulandela ukukhokha okuphelele ukushiya ubheke futhi uzizwa usinde futhi ubude kunokuba wenza ihora elilodwa ngaphambili.
Konke lokhu ngaphandle kokubhekana nokudla kwakho kwenza i-Pilates indlela elula kakhulu yokulahlekelwa isisindo emhlabeni. Ngenkathi unakekela umsoco wakho ungase ubonakale ubonakala kangcono ngokusebenza okujwayelekile kwe-Pilates. Okokugcina, i-Pilates yenza uzizwe ungcono.
Uzothuthukisa ukuzethemba kwakho okuhloswe ngokuhambisana nokulahleka kwesisindo.
Home Pilates Izenzo zokulahlekelwa kwesisindo
Lezi zivivinyo zasekhaya zasePilates zalabo abafuna ukulahlekelwa isisindo zifaka ukuthi ungase uqaphele ukuqina komdabu. I-Pilates inezimpande eziqinile kuma-gymnastics nama-calisthenics ngakho-ke ungamangali uma ubona lokho okufundwayo. Zama ezimbalwa uma uqala i-Pilates noma uqala ukwengeza ukusebenza kwakho kwe-cardio nokuqeqeshwa okuthile ukumelana nokuthuthukisa imiphumela yakho yokulahlekelwa isisindo.
Lunge Ukufudumala
Thatha ezinye izisindo phakathi kuka-2 kuya ku-3 lbs bese uma ubude. Yenza isimo se- "Y" ngezinyawo zakho zimi nesithende esisodwa kwesinye isakhiwo. Phuma emlenzeni ogobile ukuphakamisa izingalo phezulu. Umlenze ongemuva uhlala uqonde. Hudula umlenze wangaphambili emuva esimweni saso sokuqala njengoba wehlisa izingalo. Phinda izikhathi ezingu-8 kuya kwezingu-10 futhi ushintshe izinhlangothi.
Imisipha ehloswe : i-Quadriceps, i-Hamstrings, i-Deltoids
I-Pilates Push-Ups
Hamba ubude uphinde ufinyelele ngaphezulu ngaphambi kokuba ugoqe futhi uhambe izandla zakho endaweni ye- push-up noma iplanki. Yenza ama-3 kuya ku-5 Push Ups bese uhamba izandla zakho emuva ezinyaweni zakho bese uqhubekela phezulu ukuma. Phinda amasethi amathathu kuya kwangu-4.
Imisongo ehlosiwe : Emuva, Eyinhloko, Emahlombe
Ama-Footwork emile
Hamba ngezinyawo zakho kancane kunomunwe wakho ohlangothini futhi izingalo zawela isitayela se-genie. I-squat isigamu ukuya phansi ukugoqa iziqhwa namadolo kepha ukugcina umgogodla uqondile. Bamba endaweni ephansi kakhulu yezibalo ezingu-3. Bese uphindele emuva. Phinda izikhathi ezingu-8 kuya kwezingu-12 ngokusetha oku-1. Yenza ama-2 isethi.
Imisongo ehloswe : Izikhazimulo, ama-Hamstrings
Umlenze Phuma
Imisipha engemuva yomzimba inkulu futhi ikhuluphele. Ukwandisa amandla kanye nomthamo wabo kuzoba nomthelela ekufakeni umzimba wakho. Hlala omude ngemilenze yakho ndawonye phambi kwakho nezandla zakho ngemuva kwezintambo zakho. Iminwe ibheke phambili. Cindezela izinyathelo phezulu emoyeni owenza umugqa oqondile nomzimba wakho. Bamba ama-breath breath 5. Yehlisa futhi uphinde izikhathi ezingu-5 kuya kwezi-8. Njengoba uqhubeka ungafaka umklamo wokukhahlela, ukuphakamisa umlenze owodwa ngesikhathi.
Imisongo ehloswe: Izikhazimulo, ama-Hamstrings, i-Triceps, i-Latissimus Dorsi
Uma usulungele i-Pilates elandelayo lapho uthola khona iziphethu kanye namadivayisi asayinela ukuthi i-Pilates yaziwa, yiya kwi-studio ye-Pilates bese ubhalisela isifundo esisodwa ngesinye lapho ungathola khona zonke izinhlobo ezahlukene imishini etholakalayo. Uma uzama ukulahlekelwa isisindo esibalulekile, uzofuna ukwenza i-Pilates kabili kuya kathathu ngeviki futhi usebenze njalo nemishini eqhutshwa entwasahlobo.