Ungakwazi yini ukwehlisa isisindo ngemishini ye-Pilates? Impendulo ithi yebo!Pilates,ikakhulukazi uma kuhlanganiswe nemishini efana neUmguquli, I-Cadillac, futhiUsihlalo weWunda, kungaba indlela ephumelelayo nengenamthelela omncaneukuvuthaamafutha, ibhilidiimisipha ethambile, kanye nokwenza ngcono jikeleleukwakheka komzimba. Ngokungezaukumelanakanye nokwandisaumfuthoemsebenzini wakho, imishini ye-Pilates ikusizakhomba izindawo ezibalulekilefor toning futhiukulahlekelwa isisindongenkathi sithuthukaukuguquguqukafuthiamandla.
✅ Ukuqonda ama-Pilates kanye nokuncipha kwesisindo
Iyini i-Pilates?
Pilatesyathuthukiswa ekuqaleniIkhulu lama-20ngeJoseph Pilates, umqeqeshi womzimba ongumJalimane. Iqale yabizwaI-Controlology, le ndlela yayiklanyelwe ukusiza iziguli ukuthi zilulameukulimalangokuthuthukisaamandla, ukuguquguquka, futhiukuma.
Joseph Pilatesligqugquzelwe inhlanganisela yeEMpumalangafuthiAmafilosofi aseNtshonalanga, kuhlanganisei-yoga, Umbukiso wezokulwa, kanyeizivivinyo zokuvuselelaesetshenziswa ezibhedlela ngesikhathiIMpi Yezwe I. Indlela yakhe yagxila kuukunyakaza okulawulwayo, ukuphefumula okujulile, kanye nokuthuthukiswa kweamandla ayisisekelo. Ngokuhamba kwesikhathi, i-Pilates yaduma phakathiabadansifuthiabadlali, futhi namuhla isetshenziswa emhlabeni wonke njengeukuzivocavoca okunomthelela omncaneukuze kuthuthukiswe ukufaneleka okuphelele.
I-Pilates Isebenza Kanjani Ukunciphisa Isisindo?
I-Pilates iyindlela ephumelelayo yokulahlekelwa isisindo ngoba igxile ekuthuthukiseniamandla ayisisekelo, ukuma, futhiibhalansi-konke okudlala indima ebalulekile ekuthongeni umzimba wonke nasekunciphiseni amafutha.
1. Amandla Abalulekile
I-Pilates iyaziwa ngokugcizelela kwayo ku-umnyombo(imisipha ezungezileisisu, umhlane ophansi, futhiokhalweni). Ngokuqinisa le misipha, i-Pilates isiza ukuthuthukisaukuma, thuthukisaukuzinza, futhi andise ukusebenza kahle kwawo wonke umnyakazo. Umnyombo oqinile uholela ekubeni ngconoukuhlangana kwemisiphakuwo wonke umzimba, okwenza ukuzivocavoca kube yimpumeleloama-calories avuthayofuthiukuqopha imisipha.
2. Ukuma
Pilates ikhuthaza okufaneleukuqondanisafuthiukuma, okungasizi nje kuphelavimbela ukulimalakodwa futhi kwandisa ikhono lomzimba lokwenza ukunyakaza ngokuphumelelayo. Ukugcina aukuma okulinganiselayoivumela ukujulaukuhlangana kwemisipha, nakho kuyasiza ukushisa amakholori amaningingesikhathi sokuzivocavoca ngakunye. Ngokuhamba kwesikhathi, ukuma okuthuthukisiwe kungaba nomthelela angomzimba omncanefuthi nokuningiukubukeka kwethoni.
3. Ibhalansi
I-Pilates idingagxilafuthiukulawula, okuthuthukisa ingqikithi yakhoibhalansifuthiukuxhumanisa. Lezi zivivinyo zivame ukuzibandakanyaukuzinzisa imisiphaezingakenziwa zisebenze ekuzilolongeni okuvamile. Ngokuqondisa lawa maqembu amancane, avame ukunganakwa, ama-Pilates angasiza ukudala okuningiukwakheka komzimba okulinganiselayofuthi unciphiseamafuthaezindaweni ezihlosiwe, ikakhulukazi uma kubhangqwe aukudla okunempilo.
I-Pilates vs. Okunye Ukusebenza Kokunciphisa Isisindo
Uma uqhathanisaI-Pilates enokuzivocavoca kwe-cardio yendabukonjengeegijimafuthiukuhamba ngebhayisikili, nakhu ukuhlukaniswa okusheshayo kwezinzuzo zabo zeukulahlekelwa isisindo:
| Isici sokuqhathanisa | Pilates | Ukugijima | Ukuhamba ngebhayisikili |
| Ikhalori Burn | Ukushiswa kwekhalori okumaphakathi, kuncane kakhulu kune-cardio | Ukushiswa kwekhalori ephezulu (amakhalori angama-500-800 ngehora) | Ukushiswa kwekhalori ephezulu (amakhalori angama-400-600 ngehora), kuthambile emalungeni |
| I-Muscle Toning | Kuhle kakhulu ku-toning core, kuthuthukisa amandla emisipha jikelele kanye nokuguquguquka | Ngokuyinhloko amathoni omzimba ophansi (imilenze nama-glutes) | Igxila emzimbeni ophansi (ama-quads, ama-hamstrings, amathole) |
| Ukuvumelana nezimo nokuhamba | Ithuthukisa ukuguquguquka nokuhamba, ikakhulukazi kumgogodla nomgogodla | Kungabangela ukucinana kwemisipha; kudinga ukwelula ukuze kube nokuvumelana nezimo | Umthelela ophansi, kodwa awukuthuthukisi ukuguquguquka |
| Umthelela Kumalunga | Umthelela ophansi, omnene emalungeni | Umthelela omkhulu, ingozi yokulimala ephezulu ngokuhamba kwesikhathi | Umthelela ophansi, kulula kumalunga kunokugijima |
| Ukusimama | Iqinile futhi inobungani ngokuhlanganyela, ilungele ukuqina isikhathi eside | Isebenza kahle ekwehleni kwesisindo esifushane, kungaholela ekutubekeni noma ekulimaleni | Iqinile futhi inobungani ngokuhlanganyela, ilungele ukuzijwayeza isikhathi eside |
1. Ukushiswa Kwekhalori
Pilates: Ukushiswa kwekhalori okumaphakathi, ikakhulukazi ngemishini efana neUmguquli, kodwa hhayi kakhulu njengobainhliziyo.
Ukugijima: Ukushiswa kwekhalori ephezulu(500-800 kilojoule / ihora) ngenxa yayoumfutho ophezulu.
Ukuhamba ngebhayisikili: Futhiphezulu(400-600 kcal / ihora), kodwamnene emalungenikunokugijima.
2. Imisipha Toning
Pilates: Kuhle kakhulu ekwenzeni i-toningumnyombonokwenza ngcono jikeleleamandla emisiphafuthiukuguquguquka.
Ukugijima: Ngokuyinhloko amathoni iumzimba ophansi(imilenzefuthiglutes).
Ukuhamba ngebhayisikili: Igxileumzimba ophansi(ama-quads, umsipha, amathole).
3. Ukuvumelana nezimo nokuhamba
Pilates: Iyathuthukaukuguquguqukafuthiukuhamba, ikakhulukazi kuumnyombofuthiumgogodla.
Ukugijima: Kungabangelaukuqina kwemisipha; idingaukwelulaukuze kube nokuvumelana nezimo.
Ukuhamba ngebhayisikili: Umthelela ophansi, kodwa akuthuthukisiukuguquguquka.
4. Umthelela Kumalunga
Pilates: Umthelela ophansi, mneneamalunga.
Ukugijima: Umthelela ophezulu, ngaphezuluingozi yokulimalangokuhamba kwesikhathi.
Ukuhamba ngebhayisikili: Umthelela ophansi, kulula kakhuluamalungakunokugijima.
5. Ukusimama
Pilates: Esimemefuthingokuhlanganyela-friendly, kuhle kweukuqina isikhathi eside.
Ukugijima: Isebenza kahle ngobaukuncipha kwesisindo esifushane, kodwa kungase kuholele kuukutubekanomaukulimala.
Ukuhamba ngebhayisikili: Esimemefuthingokuhlanganyela-friendly, kuhle kweumkhuba wesikhathi eside.
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi yezinga eliphezulu noma nini uma uyidinga!
✅ Indima Yezisetshenziswa Ze-Pilates Ekunciphiseni Isisindo
Izinhlobo Zezinsiza Ze-Pilates
Imishini ye-Pilatesyakhelwe ukwandisaukumelana, okwenza izivivinyo zibe yinselele futhi ziphumelele ekwakheniamandla, ukuguquguquka, futhiukukhuthazela. Nakhu ukubuka konke okusheshayo kokuyinhlokoImishini ye-Pilatesnokuthi bengeza kanjaniumfuthoekuzilolongeni kwakho:
1. UPilates Reformer
Kuyini: Umshini oguquguqukayo ohlanganisa u-aipulatifomu eshelelayo, iziphethu zokumelana, futhiimigoqo elungisekayo.
Indlela okwandisa ngayo umfutho: IUmguquliikuvumela ukuthi wenze izivivinyo eziqondise umzimba wonke ngawoukumelana okulungiswayo. Ngokwandisa i-ukushuba kwentwasahlobo, ubunzima bokunyakaza njengesquats, ukucindezela umlenze, futhiumzimba coreingaqiniswa. Ukumelana okungeziwe kusiza ukwakhaamandla emisiphafuthi ashise ngaphezuluamakhalori.
2. I-Cadillac
Kuyini: Uhlaka olukhulu oluhlome ngezinhlobonhlobo zeiziphethu, imigoqo, futhiizintambo.
Indlela okwandisa ngayo umfutho: I-Cadillacivumela inhlobonhlobo yokuzivocavoca, kusukela ekufinyeleleni ezindaweni ezinwebekayo kuya ekunyakazeni kokwakha amandla. Iiziphethuukunikeza okulungisekayoukumelana, okungenza izivivinyo zibe inselele kakhulu, njengasezivivinyweni eziqondiseemuva, izingalo, nomaimilenze. Kuyazuzisa ikakhulukaziukuqinisa umnyombofuthiukuguquguqukaukusebenza, ukunikeza ukujima komzimba ogcwele okugxile kukhoukunyakaza okulawulwayo.
3. Ibhalansi
Kuyini: I-compact, iphrofayili ephansiisitulongeamaphedaliezinikeza ukumelana.
Indlela okwandisa ngayo umfutho: IUsihlalo weWundainikeza okukhuluukuvivinya umzimbaOkweimilenze, umnyombo, futhiumzimba ophezulu. Ukuzivocavoca okwenziwe esihlalweni kudinga okukhuluibhalansifuthiukuzinza, okwandisa inselele kumaqembu amancane emisipha. Isitulo sihle kakhulu ukukhombaumzimba ophansi, ikakhulukazi yei-leg toningfuthiukuqinisa umnyombo, njengoba idinga ukulawula nokuzibandakanya okwengeziwe okuvela ku-ukuzinzisa imisipha.
Ukungeza Izisindo ku-Pilates Kusiza Kanjani Ukushisa Amafutha?
UkungezaizisindokweyakhoPilatesumkhuba uthuthukisa ukusebenza kwawo kweukulahlekelwa amafuthangokukhulaumfutho, ukuthuthukisaukuthuthukiswa kwemisipha, futhi ngesivininiikhalori ukushisa. Nansi indlela esebenza ngayo:
1. Yakha IMisa Yemisipha
Izisindoukwandaukuhlangana kwemisiphangokuhlinzekaukumelana. Okuningiumsiphauyakha, iphezulu yakhoizinga lokuphumula le-metabolic (RMR)iba, okusho ukuthi ushisa kakhuluamakhaloringisho nalapho ungazivocavoci. Isakhiwoumsiphangokusebenzisaukuqeqeshwa ukumelanakuyisihluthulelo sesikhathi esideukulahlekelwa amafutha.
2. Yandisa Ukushiswa Kwekhalori
Pilates yedwayin aumthelela ophansi, umfutho ophakathiZivocavoce. Ngokungezaizisindo, uyandisaumfuthozokuzivocavoca, okwenza umzimba wakho ushise kakhuluamakhaloringesikhathi sokujima. Okwengeziweukumelanaidinga okwengeziweamandlaukuqedela ukunyakaza, ukwandisa yakhoikhalori izindleko.
3. Kwenyusa Ukushiswa Kwamafutha
Inhlanganisela yeukwakha imisiphafuthiikhalori ukushisakuholela kuukulahlekelwa amafuthangokuhamba kwesikhathi.Ukuqeqeshwa kwesisindokuyaziwa ukuthuthukisai-fat metabolism. Njengeyakhoimisiphasebenza kanzima ngokungeziweukumelana, umzimba wakho uyaqhubeka nokuvuthaamafuthangisho nangemva kokujima kwakho (umphumela wokusha).
4. Ithuthukisa Ithoni Yemisipha
UkungezaizisindokuUkuzivocavoca kwe-Pilatesiyasizaumqophifuthichaza imisipha. Lokhu akuholeli ku-aukubukeka okuncanekodwa futhi kunciphisa jikeleleamaphesenti amafutha omzimbangokuphromothaukukhula kwemisiphafuthiukushiswa kwamafutha.
I-Pilates enesisindo Ngaphambi nangemva Kwemiphumela
Pilatesngeizisindoingakhiqiza ebonakalayoukuguqulwa komzimbangokuhamba kwesikhathi, ikusiza ukuthi uzuze angomzimba omncane, Okuningiumzimba toned. Nansi incazelo yalokho okulindelekilengaphambilifuthingemvaimiphumela:
1. Ithoni Yemisipha Ethuthukisiwe
Ngaphambili: Ungase uzizwe njengowakhoimisiphabathiethambilenoma ukuntulaincazelo, ikakhulukazi ezindaweni ezifana neizingalo, umnyombo, imilenze, futhiglutes.
Ngemva: Njaloukwengeza izisindo ku-Pilates umzimba kuholela kuukukhula kwemisiphafuthiukuqopha. Uzoqaphela kuchazwe okwengeziweizingalo, imilenze toned, kanye nesiqinisiumnyombo. Okungeziweukumelanaiyandaukuhlangana kwemisipha, ukusiza ukushisa amafuthafuthiukwakha imisiphakanyekanye.
2. Amandla Angeziwe
Ngaphambili: Ungathola okuthilePilatesizivivinyo eziyinselele, ikakhulukazi lezo ezidingaamandla omzimba aphezulunomaukuzinza.
Ngemva: Ngeizisindokuhlanganisiwe, ingqikithi yakhoamandlangcono, ikakhulukazi kuumzimba ophezulu, umnyombo, futhiimilenze. Okungeziweukumelanaiyasizaqinisa imisipha, okwenza ukunyakaza kube lula futhi kukuvumela ukuthi uthuthukele kokuningiizivivinyo eziphambili.
3. Ukulahlekelwa Kwamafutha kanye Nomzimba Ongashintshile
Ngaphambili: Ngaphandleizisindo, ungase ubone unesizothaukulahlekelwa amafutha, kodwa izinga lokushiswa kwamafutha lingase lihambe kancane ngenxa yokuzivocavoca okuphansiumfutho.
Ngemva: Ukungezaukumelanangesivininiukulahlekelwa amafuthangokukhulaikhalori ukushisakanye nokuthuthukisaisisindo semisipha. Njengeyakhoumzimbaukwanda, uzobona aumzimba omncane, ikakhulukazi ezindaweni ezifana neisisu, amathanga, futhiizingalo. Uzoqaphela eyakhoizinguboukulingana kangcono futhi umzimba wakho uba ngaphezuluabaziwe.
4. Ukuma Okuthuthukisiwe kanye Namandla Abalulekile
Ngaphambili: Ungase uhluphekeukumangenxa yobuthakathakaimisipha ewumgogodla.
Ngemva: Ama-Pilates anesisindo kuqinisa eyakhoumnyombo, ngconoukumafuthiukuqondanisa. Okungeziweukumelanakuthuthukisa ikhono lakho lokuzibandakanyaukuzinzisa imisipha, okuholela kokunamandla, okwengeziweukuma okulinganiselayo.
5. Ukwandisa Ukuvumelana nezimo
Ngaphambili: Ukuvumelana nezimoingase ibe nomkhawulo, ikakhulukazi ezindaweni ezifana neokhalwenifuthiumgogodla.
Ngemva: NgenkathiPilatesngeizisindongokuyinhloko igxileamandla, ibuye ithuthukiseukuguquguquka. Ukunyakaza kuyakhuthazaukuhamba ngokuhlanganyelafuthiukwanda kwemisipha, ngcono jikeleleukuguquguqukanokukusiza uzizwe kakhudlwanaisheshafuthiisitho.
✅ Isiphetho
Ulungele ukuguqula umzimba wakho ngawoImishini ye-Pilates? Ukuthi uyabhekalahla amapondo ambalwa, umqophi aumzimba toned, noma uthuthukise eyakhoukuqina okuphelele, I-Pilates inikeza indlela eguquguqukayo engakusiza ukufeza imigomo yakho.Ungalindi- qalaukufaka imishini ye-Pilates ohlelweni lwakhoenamuhla futhi uthole izinzuzo akunamandla, ngomzimba omncanewena!
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
✅ FAQ
1. Ingabe ama-Pilates angasiza ekunciphiseni isisindo?
Yebo,Pilatesangasiza ngeukulahlekelwa isisindo, ikakhulukazi uma ukhulisa i-umfuthonokusebenzisaImishini ye-PilatesnjengeUmguquli. NgenkathiPilatesyin aukuzivocavoca okunomthelela omncane, kuyaqinisaimisipha, kuqinisaumzimba, nokushaamakhalori. Ngokuzijwayeza okungaguquki, kungaholelaukulahlekelwa isisindo.
2. Ingabe ama-Pilates anemishini asebenza kangcono kune-Mat Pilates evamile?
UkusebenzisaImishini ye-Pilates(njenge-Umguquli, I-Cadillac, njll.) uyanezelaukumelanafuthiumfutho, esiza ukuqondisaamaqembu emisiphangempumelelo futhi ngesivininiukushiswa kwamafutha. Uma kuqhathaniswaMat Pilates, Imishini-based Pilatesinikeza okwengeziweukuhlukahlukafuthi unembileukuhlangana kwemisipha.
3. Kuthatha isikhathi esingakanani ukubona imiphumela yokuncipha kwesisindo ku-Pilates?
Ngokuvamile, ngemva2-3 izinyangalokuhambisanaPilatesukuzijwayeza, abasebenzisi bangabona izinguquko eziphawulekayo kwezaboumzimba, njenge-toning yeisisu, imilenze, futhiglutes. Nokho,ukulahlekelwa isisindoimiphumela nayo incikeukudlafuthiindlela yokuphila.
4. Kufanele ngenze kangaki ngeviki i-Pilates ukuze ngehlise isisindo?
Ngokufanelekileukulahlekelwa isisindo, kunconywa ukuzilolongaPilates izikhathi 2-3 ngesonto. Kuhlanganiswe ne-aukudla okulinganiselayofuthi abanyeinhliziyo, Pilatesingasheshisaukushiswa kwamafuthanokusiza ukufezaimigomo yokulahlekelwa isisindo.
5. Ingabe ama-Pilates angasiza ekulahlekelweni ngamafutha esiswini?
Yebo,Pilateskuhle ukuthuthukisaamandla ayisisekelokanye nokukhombaimisipha yesisu. NgenkathiPilatesngeke inciphise ngokuqondileamafutha esiswini, iqinisa iimisipha yesisu, iyathuthukaukuma, futhi isiza ukunciphisa ngokungaqondileamafutha esiswini.
6. Ingabe ngidinga ukusebenzisa izisindo ku-Pilates ukuze nginciphise isisindo?
Ukungezaizisindo(njengeama-dumbbellsnomaukumelanauseUmguquli) kungandisa iumfuthokwePilates, iphromotha ngokusheshaikhalori evuthayofuthiukwakha imisipha. NgenkathiPilatesngaphandle izisindo kusengaba ngempumelelo forukulahlekelwa isisindo, ukuqeqeshwa ukumelanaisheshisa imiphumela.
7. Ngingakwazi ukwehlisa isisindo nge-Pilates kuphela, ngaphandle kokunye ukuzivocavoca?
NgenkathiPilatesisiza ngeukulahlekelwa isisindo, ukuze uthole imiphumela ebaluleke kakhulu, kungcono ukuyihlanganisa nayoizivivinyo ze-cardio(njengeegijimanomaukuhamba ngebhayisikili) kanyeukudla okunempilo. Pilateskungaba yingxenye yohlelo oluyindilingaisimiso sokufaneleka, ithuthukisaithoni yemisiphafuthiukuma, kodwa sithembele kuphelaPilateskungase kubangele ukuhamba kancaneukulahlekelwa isisindo.
8. Iyiphi imishini ye-Pilates engcono kakhulu yokulahlekelwa isisindo?
IUmguquliingenye ethandwa kakhuluImishini ye-Pilates, umnikelo wandaukumelanaukwenza ukujima kusebenze kakhudlwana ukuzeukulahlekelwa amafutha. Eminye imishini, njengeI-CadillacfuthiUsihlalo weWunda, nazo ziyizinketho ezinhle njengoba zengezaezihlukahlukenefuthiumfuthoekuzilolongeni.
9. Ingabe kufanele ngilawule indlela engidla ngayo ngenkathi ngenza i-Pilates?
Yebo, ukulawula kwakhoukudlakubalulekile ukuzeukulahlekelwa isisindo. NgenkathiPilatesisiza ukushaamakhalori, ngaphandle kokufanelekileukuphathwa kokudla, ukulahlekelwa isisindoingase ibe nomkhawulo. Ukuhlanganisa auhlelo lokudla okunempilongePilateskuzokusiza ukufezekisa okwakhoimigomo yokulahlekelwa isisindoNgokushesha.
Isikhathi sokuthumela: Jul-21-2025