Pilates: ndi chiyani, mfundo, maubwino, ndizotheka kuonda? * Crossfit

Ma pilates ndi ma gymnastics okhala ndi thupi lanu kapena makina azolimbitsa thupi apadera. Kukulitsa magulu onse amisempha. Koma ndizosatheka "kupopera" pamitundu ina yochititsa chidwi. Koma kuti mumangitse pang'ono m'mimba, pangitsani m'chiuno ndi matako, komanso momwe mungakhalire - zolondola, zosavuta.

Zochita zolimbitsa thupi zimachitikira muma studio apadera okhala ndi zida za Pilates komanso magulu azolimbitsa thupi nthawi zonse. Koma a Joseph Pilates omwe sangakondwere ndi malongosoledwe otere. Wolembayo adawona njira yake ngati njira yochiritsira chilengedwe chonse ndipo adaitcha dzina lachilendo "zotsutsana".

Mbiri ya Pilates

Yosefe anabadwira m'banja wamba. Wikipedia imati abambo ake achi Greek anali ndi ntchito yosavuta. Ndipo amayi anga ali ndi ana 9 okha ndipo alibe ntchito. Koma otsatira dongosolo akufalitsa nkhani yosiyana kwambiri. Amayi anali dokotala wa naturopathic ndipo abambo anali ochita masewera olimbitsa thupi. Chifukwa chake Joseph adangokhala ndi zizolowezi zakubanja ndikuzikwaniritsa popanga masewera olimbitsa thupi a aliyense.

Tsoka ilo, mbiri sinasunge zowona zodalirika zamankhwala amama Koma tikudziwa kuti Yosefe analidi mwana wodwala. Mu 1883, ku Germany kunalibe zosankha zambiri kwa anthu onga iye. Ana odwala amangokula m'mabanja momwe angathere, kulibe zipatala, malo ogulitsira ndi zinthu zina.

Joseph adayamba kukonza thanzi lake momwe angathere - kuchita masewera olimbitsa thupi, kuyenda kwambiri. Ali ndi zaka 14, anali atawunika kale mwezi ngati chitsanzo cha maatleliki a anatomiki. Oyendetsa ndege anasankha ntchito yake pamtima pake - adakhala mphunzitsi wamaphunziro azolimbitsa thupi. Panthawi ya nkhondo yoyamba yapadziko lonse, adagwidwa ku Isle of Man ndikukonzanso ovulala kumeneko. Kulimbana, kapena sayansi yodziwongolera thupi lanu ndikumapumira komanso kumangika kwa minofu, adabadwira kumeneko.

Kenako Pilates anasamukira ku United States. Pa sitimayo, anakumana ndi mkazi wamtsogolo, yemwe anali mtsikana wachangu kwambiri. Onsewa adatsegula moyo wathanzi komanso sukulu yopanga masewera olimbitsa thupi. Ndipo ngakhale timalankhula za dziko lomwe linachitika pambuyo pa nkhondo komwe kunalibe olemera ambiri omwe amafuna kuchita masewera olimbitsa thupi, zinthu zinayenda bwino. M'miyambo yabwino kwambiri yotsatsa amakono, a Joseph adalemba buku pansi pamutu waukulu "Kubwezeretsanso ku Moyo ndi Zotsutsana." Ankafuna kuti masewera olimbitsa thupi azigwirizana ndendende ndi kuwongolera thupi komanso moyo wake. Koma pakati pa anthu dzina "Pilates" lakhala. Popita nthawi, ufumu wa Joseph udayamba kupanga maphunziro a aphunzitsi, kugulitsa zoyeserera ndi kutsimikizira akatswiri.

Masiku ano Pilates ndi malingaliro osiyanasiyana omwe amaphatikizapo masewera olimbitsa thupi, masewera olimbitsa thupi, komanso zinthu zamphamvu. Ndi mzimu wakukonda kwamunthu aliyense kuti achepetse kunenepa, maphunziro apakatikati adawonekera, kuphatikiza tai-bo ndi ma pilates. Njira ina yatsopano ndikupangira zida zolimbitsa thupi. Kulimbitsa thupi kwalimbikitsa mwakachetechete malingaliro a Joseph pamndandanda wodziwika bwino, koma kulimbitsa thupi kumeneku kumadziwikabe m'magulu azolimbitsa thupi.

Mfundo zoyambira za Pilates

Mfundozo zidafotokozedwa mosapita m'mbali m'buku la Joseph ndipo zidakonzedwa ndi ophunzira ake. M'mawonekedwe aposachedwa kwambiri, awa ndi awa:

Kupuma - muyenera kulunzanitsa kutsekeka kwa minofu ndi mpweya komanso kupuma pang'ono ngati masewerawa achitika bwino.
Centering - ndi kwa Pilates komwe tili ndi luso lotha "kusonkhanitsa pachimake" ndi "kukhazikika msana". Chikhalidwe chachikulu cha gymnastics iyi ndikuti m'mimba mwamangika ndi 30%, kutulutsa kwachilengedwe kwa msana kumachotsedwa ndikupotoza m'chiuno patsogolo, m'chiuno mumakhala pang'ono.
Kukhazikika - kuchita masewera olimbitsa thupi, kumvera buku lamilandu ndikuganiza zomwe mukufuna kuphika chakudya chamadzulo? Izi sizili molingana ndi malamulowo. Tiyenera kuganizira kwambiri za kupindika kwa minofu osati phokoso lamaganizidwe.
Kuwongolera ndi mfundo yomwe siyilola kusiya matalikidwe ovomerezeka. Ma pilate amatanthauza kugwira ntchito mndege yomwe imakupatsani mwayi wothandizira olowa nawo limodzi.
Kusalala - A Pilates poyamba anali kutsutsana ndi "akasupe", "kugwedeza m'chiuno" ndi zina zatsopano zopanga ma aerobics zomwe cholinga chake ndikulimbitsa minofu mwamphamvu kwambiri.
Precision - mayendedwe aliwonse amagwirira ntchito gulu la minofu ndipo ayenera kukhala angwiro.

Mwachidule, Pilates ndi masewera olimbitsa thupi kwa iwo omwe safuna "kusiya" mu maphunziro ndipo sangathe kugwiritsa ntchito zolemetsa zolemetsa m'maganizo. Palibe zodabwitsa kuti dongosololi limatchedwa "kulimbitsa thupi mwanzeru".

Kodi ma Pilates ndi othandiza motani?

Njirayi imagwira ntchito mosiyanasiyana. Zigwirizana ndi msungwana wazaka 12 yemwe sanakwanitse kuchita masewera olimbitsa thupi ndi zolemera, koma ali ndi vuto lakumbuyo kale chifukwa chokhala pansi patebulo, komanso mayi wazaka zopitilira 50 yemwe akufuna kukhala wathanzi. Pali magawo ophunzitsira okonzanso, omwe ali ndi matenda am'magazi, msana, kuchira pambuyo pobereka.

Mfundo zotsutsana ndizabwino pamasewera aliwonse olimba komanso olimba. M'malo mwake, adabwerekedwa kumeneko. Zochita za pilates ndizosavuta kuti aliyense achite, koma zimagwira ntchito minofu yonse yayikulu.

Dongosololi silimalinga "kupopera" chilichonse chachikulu, izi zimapangitsa kuti likhale labwino, loyenera ngakhale kwa iwo omwe ndi achilendo pakukongoletsa zolimbitsa thupi komanso kulimba kwamakono.

Ndipo imachotsanso:

kupweteka kwa msana chifukwa cha kufooka kwa corset ya minofu;
mutu chifukwa cha hypertonicity ya trapezium ndi khosi;
kusamvana kwa minofu;
kaimidwe ka mtundu wa "office" ndi "driver";
kufooka kwa pamimba minofu;
kuchepa kwa malo olumikizana mafupa chifukwa chofooka kwa minofu;
kupweteka kwa mikono chifukwa cha hypertonicity ya trapezius minofu.

Ma pilate amagulitsidwa ngati njira yodalirika yolimbikitsira kagayidwe kake, njira "yolimbitsa" minofu ndikuwonjezera kutentha kwa kalori. Kafukufuku wokhudza kuyerekezera kwa kagayidwe kachakudya ka omwe amachita njirayi komanso anthu wamba sizinachitike. Koma asayansi amatsimikizira kuti tili ndi mankhwala osagwiritsa ntchito mankhwalawa omwe amathandizira kupweteka kwakumbuyo. (gwero - https://www.ncbi.nlm.nih.gov/pubmed/26294680)

Kodi mungachepetseko thupi ndi Pilates?

Ma pilate amadziwika ndi oyamba kumene ngati masewera olimbitsa thupi ochepetsa thupi. Ophunzitsa amaphatikiza machitidwe azinthu kukhala zingwe zazikulu kuti ophunzitsidwa athe kumva kuwonjezeka kwa ndalama zama kalori. Amagwiritsa ntchito minofu mpaka kuwotcha ndikupanga makalasi ngati ma aerobics oyenera. Mwachitsanzo, a Mary Winsor adabwera ndi makalasi awo kumapeto kwa Ashtanga yoga, Pilates ndi ma aerobics. Zachidziwikire, maofesiwa amathandizira kuwonjezera ndalama zama kalori ndikulimbitsa minofu.

Koma alangizi onse akunena kuti dongosololi liyenera kuthandizidwa ndi zakudya zopatsa thanzi ngati mukufuna kuonda.

Kuchita masewera olimbitsa thupi kangapo pamlungu 3-4 komanso momwe mumakhalira nthawi zonse mumachita zochepa, osati pafupifupi, mu pulogalamu iliyonse yowerengera kalori. Ndi zakudya ziti zomwe wolemba dongosolo adalimbikitsa? Monga anthu onse odziwa nzeru za Kum'mawa, amakhulupirira kuti chinthu chachikulu ndi magawo ochepa, mbewu zonse ndi ndiwo zamasamba.

M'moyo watsiku ndi tsiku, ndibwino kuwonjezera ma gymnastics ndikulimbitsa thupi pang'ono. Izi zithandizira kukulitsa ndalama zomwe mumagwiritsa ntchito kwambiri. Ndipo, zachidziwikire, idyani m'njira yoti kuchuluka kwa kalori tsiku lililonse ndikosakwanira - kuti mupeze zakudya zopatsa mphamvu pang'ono kuposa momwe mumathera.

Ma pilates ochepetsa thupi ndi zomwe zachitika mzaka khumi zapitazi, pomwe anthu owonda anali m'mafashoni, atatsala pang'ono kuwononga ziwerengero zamitundu. Iwo omwe akufuna kuonda ndi kukhala olimbikira amalimbikitsidwa:

Yambitsani maphunziro a Pilates ndikukhala miyezi itatu nayo, kuphatikiza zakudya ndi mitundumtima ya cardio.
Pitani kumalo ochitira masewera olimbitsa thupi ndikukonzekera mawonekedwe a thupi lanu potsatira zakudya "zosamalira" kwa miyezi 1-2.
Onjezerani cardio ndi zakudya kuti muwotche mafuta otsala.

Ndi njirayi, ma gymnastics amakonzekeretsa thupi kuti lizichita masewera olimbitsa thupi, munthu amalandila miyezo yambiri, chiwopsezo chovulala ndikugwira ntchito mopitirira muyeso chimachepetsedwa.

Malangizo kwa oyamba kumene

Momwemo, ndibwino kupita m'makalasi angapo pagulu kapena situdiyo. Mutha kuwerenga mafotokozedwe zikwizikwi ndikuwonera makanema miliyoni, koma simukumvetsetsa chilichonse. Wophunzitsayo akuthandizani kuti mupereke maluso. Ma pilate amayenera kuchitika pafupipafupi, makamaka tsiku lililonse. Nthawi yophunzitsira ikhoza kukhala ili yonse, chinthu chachikulu sichimangotha kudya.

Ku Pilates, kusinkhasinkha ndikofunikira, osati kubwerera, kotero ndikofunikira kuti oyamba kumene aziphunzitsa mozindikira.

Ngati mukufuna kuphunzitsira kunyumba opanda mlangizi, njirayi ikulimbikitsidwa:

Onerani vidiyoyi kuyambira koyambirira mpaka kumapeto.
Yang'anani pa rug poyimilira, ndikubwereza zomwe mukuchita.
Pokhapokha mukamachita "nthawi yeniyeni".

Zotsatira zoyamba zidzabwera liti? Kuchepetsa kupweteka kwa khomo lachiberekero komanso kusapeza bwino kumatha kuchitika patangotha milungu ingapo yochita masewera olimbitsa thupi. Ululu wammbuyo nthawi zambiri umatha patatha mwezi umodzi kapena iwiri. Zosintha zowoneka pamtunduwu zimachitika miyezi 2-3. Ndikofunika kuchita masewera olimbitsa thupi nthawi zonse, osaphunzitsanso kwa maola awiri ndikukhala osagwira ntchito sabata limodzi.

Ma pilate amatha ndipo ayenera kuphatikizidwa ndi mitundu ina yolimbitsa thupi, pomwe zotsatira zake zimangobwera mwachangu.

M'dziko lathu, pazifukwa zina, mfundo zopangira zakudya ndizofala poyerekeza ndi ma Pilates. Tikulimbikitsidwa kuti tisamadye nyama patsiku la maphunziro, kuti mupewe kudya kwa maola 5 motsatizana - angapo asanakwane komanso pambuyo pake komanso ola limodzi nthawi yomweyo. Palibe chilichonse chamtunduwu chomwe chimatchulidwa m'mabuku a otsatira Pilates. Zakudya zamtunduwu ndizopanda tanthauzo, ndibwino kutsatira mfundo zapamwamba kwambiri.

Zochita zoyambira ndi luso lawo

Press ndi pachimake

"Zana"

Kuchokera pamalo omwe mumakhala pansi, kwezani khoma lakumaso lakumaso, kwezani khosi ndi kumbuyo kumbuyo ndikuchita zikwapu zisanu ndikumenyetsa manja anu mlengalenga, monga zikuwonetsedwa mu kanemayo, mutembenuzira manja anu mlengalenga. Mapazi a omwe akuyamba kumene amatha kuyimirira pansi kapena kutsika pansi (njira yachiwiri ndiyovuta kwambiri).

Pamwamba pa tebulo

Kuchokera pamalo apamwamba, muyenera kubweretsa mawondo anu pachifuwa, ndikupotoza pang'ono m'chiuno ndi mpweya. Ntchitoyi ili ndi magawo angapo - otsogola kwambiri amatsogolera mawondo onse nthawi imodzi. Kutambasula kuyenera kukhala pansi pazochita zonse. Izi zimatheka potenga minofu yopingasa ndikukoka m'mimba.

N'zosiyana kupindika

Kuchokera pamalo apamwamba, mafupa a m'chiuno amabweretsedwa ku nthiti zam'munsi mwakuchepetsa kwa minofu ya rectus abdominis. Kick siziloledwa.

Pereka

Kuchita izi ndikofanana ndi kukhazikika. Amachitidwa kuchokera pamalo apamwamba pansi ndi mikono ndi miyendo. Mimba imakokedwa ndikuthinana, muyenera kukweza pang'onopang'ono gawo lakumtunda, osakweza miyendo yanu, ndikufikira ndi manja anu masokosi anu. Gulu lobwerera limayambanso kulamulidwa.

Kuchita masewera olimbitsa thupi

"Bwato"

Malo oyambira - pamimba, nkhope pansi. Pa mpweya, manja ndi miyendo yotambasulidwa molunjika imang'ambika pansi. Udindowu umachitika kwa masekondi angapo ndikutsitsa.

Chitani masewera olimbitsa thupi kumbuyo ndi matako

Kuchokera pamalo oyambira, mutagona m'mimba mwanu, mosinthana mmwamba ikani manja ndi miyendo motsutsana, "bwato".

"Kusambira"

Ichi ndi chosakanizidwa cha bwatolo komanso kuyenda koyambirira. Ndikofunikira kufikira pamtunda wapamwamba wa bwatolo, kugwirana ntchito minofu ya kumbuyo ndikusinthasintha kukweza kwa miyendo ndi mikono. Mukuyenda uku, muyenera kukoka masokosi ndikuwatambasula ndi zala zina.

Minofu ya ntchafu ndi matako

Kuthamangira patsogolo kuchokera kunama

Tengani malo okhazikika mbali yanu, konzani pakati pa thupi. Pitani patsogolo ndikubwezeretsani mwendo kuti usalowerere. Poterepa, thupi silimagwa uku ndi uku, kukhazikika kumachitika chifukwa chamagetsi atolankhani.

Ulemerero mlatho

Kusuntha ndikosiyana kwambiri ndi njira yolimbitsa thupi. Cholinga apa sikungolimbitsa minofu yaulemerero momwe zingathere, komanso kukweza chiuno ndikuchepetsa, kusunthira vertebra kumbuyo kwa vertebra, ndiye kuti, pang'onopang'ono ndikukweza chiuno. Mapazi amatha kuikidwa pang'ono kupitilira matako kapena pafupi kuti akwaniritse zocheperako.

"Chigoba"

Miyendo imakhala yokhotakhota, kuchokera pomwe wagona pambali, muyenera kukweza bondo la mwendo wapamwamba kumtunda wopita patsogolo. Kusunthaku kukufanana ndikutsegulidwa kwa zipolopolo, ndichifukwa chake adapeza dzina ili.

Kulandidwa m'chiuno mothandizidwa ndi manja ndi mawondo

Kusunthaku kumatha kuchitidwa ndi kapena popanda mpira. M'masinthidwe achiwiri, bondo la mwendo wogwira ntchito limakhazikika pakona yolondola. Chifukwa chakuchepetsa kwa minofu yolimba, chidendene chimakwezedwa ndikuwongoleredwa kutsitsa.

Chofunika: Zochita zimachitidwa mobwerezabwereza 5-12 mosachedwa, mosamala, molumikizana ndi kupuma.

Kutsutsana ndi zovuta za Pilates

Pali zotsutsana izi:

Kuchita masewera olimbitsa thupi sikuvomerezeka kuti kuchitidwe panthawi yochira pambuyo povulala komanso kuchitidwa opaleshoni, komanso ngati kuthamanga kwa magazi kumakhala kwakukulu.
Pewani maphunziro pa matenda aliwonse a tizilombo.
Simungathe kuthana ndi iwo omwe akukumana ndi matenda opatsirana a amayi.

Contraindications ndi osakhalitsa. Ambiri aiwo safuna kukaniratu maphunziro. Nkhani za anthu ovulala msana ndi matenda amtima zimathetsedwa payekha ndi dokotala. Wolemba dongosolo la Pilates adaganiza kuti zitha kupindulitsa odwala, koma ndi dokotala yekha yemwe angayese momwe aliri.

Anthu ena amakhulupirira kuti masewera olimbitsa thupi amenewo ndi opanda pake komanso owopsa, makamaka ngati mukufunika kusintha mawonekedwe anu. Tiyenera kudziwa pano kuti kusinthika kwa okonda kulimbitsa thupi kumachitika makamaka chifukwa chotsatira zomwe amadya ndi zakudya zawo, osati kungolimbitsa thupi kwawo. Zachidziwikire, ma gymnastics opanda zolemera amataya malo ochitira masewera olimbitsa thupi potengera kuthekera kopita patsogolo. Koma kwa anthu ambiri, m'mimba mosabisa, matako okhala ndi matani komanso kupweteka kwakumbuyo sikokwanira.

Kodi amayi apakati angagwire ntchito?

Ngati mimba ikupita popanda zovuta ndipo palibe choletsa masewera olimbitsa thupi, pulogalamu yapadera imasankhidwa kutengera trimester. Zochita zoterezi zimalimbitsa minofu, kukonzekera kubereka ndikukulolani kuti mubwezeretse chithunzi chanu pambuyo pake.

Zofunikira: maphunziro amakalabu amtundu wonse samapangidwira azimayi apakati. Amaphatikizapo mayendedwe omwe amaphatikizapo kupanikizika kuchokera kukhoma lakumbuyo kwamimba pamimba. Katundu wamtunduwu sayenera kutulutsidwa.

Postpartum popanda zovuta, mutha kuyamba maphunziro malinga ndi mapulogalamu apakati pa kubadwa pambuyo pa milungu 8-12. Pakhoza kukhala zolakwika mbali imodzi kapena ina munthawi yake, nkhaniyi iyenera kuganiziridwa ndi adotolo.

Kodi ndingayesere kunyumba?

Kugwira ntchito kunyumba ndikololedwa malinga ndi mapulogalamu a "metwork", ndiye kuti, mu "kulimbitsa thupi pansi" mawonekedwe. Amaphunzira njirayi kuchokera pavidiyo ndikuyesa kubwereza kwathunthu. Vutoli limayang'aniridwa palokha, kuyesa kuthetsa ululu ndi zovuta. Zochita zapakhomo sizigwiranso ntchito ngati zibonga ngati munthu angathe kuwunika ndikuwongolera momwe alili.

Kusiyana kwakukulu pakati pa Pilates ndi yoga

Yoga sikuti ndimangolimbitsa thupi. Inde, akatswiri amapindula ndi kusinthasintha komanso kuyenda, koma amakhala ndi zolinga zosiyana. Maphunziro a Pilates amangofuna thanzi komanso kukongola, palibe amene adzadzaze nzeru zosafunikira za munthu amene angoganiza zochepetsa kukula kwa m'chiuno ndi m'chiuno nthawi yotentha. Mwa "kudzaza" ma Pilates ndi njira yosavuta, ilibe zovuta zowonongera ndipo zimapezeka kwa aliyense.