Umzimba wakho uyashintsha ngokuya ngeminyaka—kufanele kube njalo nangokujima kwakho. Yingakho abesifazane abaningi bephendukela kuboI-Pilates yabesifazanenjengendlela ephephile, esebenzayo yokuhlala uqinile, uguquguquka, futhi ulinganisele.
Noma ngabe uneminyaka engu-20 noma engu-60,I-Pilates inhle kwabesifazaneyabo bonke ubudala. Kunjaloumthelela ophansi, uyakhaamandla ayisisekelo, iyathuthukaukuma, kanye nezisekeloinhlalakahle jikelele. Kulesi sihloko, sizohlolaizinzuzo eziphezulu ze-Pilatesnokuthi kungani kungase kulingane kahle ohambweni lwakho lokufaneleka.
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下载图片Ifanele abesifazane babo bonke ubudala
Ebusheni bakho kanye nama-20s, i-Pilates isiza ukwakha isisekelo esiqinile. Ithuthukisa ukuma ngesikhathi sokukhula, ithuthukise ukuqwashisa komzimba, futhi ingahambisana nokuqeqeshwa kwezemidlalo.
Kuphinde kukhuthaze ubuhlobo obuhle nomzimba wakho ngokunyakaza okunengqondo, okubalulekile ekukhuleni kwengqondo nangokomzwelo.
Intsha Nabesifazane Abaseminyakeni Yabo-20
Phakathi neminyaka yakho yobusha kanye nama-20s, i-Pilates ikusizaukwakha isisekelo esiqinile ngokomzimbaesekela ukukhula nokuthuthuka okunempilo. Ithuthukisa eyakhoukuma ngesikhathi sokukhula okusheshayo, ilola eyakhoukuqwashisa umzimba, futhi iphelelisa eminye iminako yokusubatha njengokugijima, ukudansa, noma imidlalo yeqembu. Ukuzijwayeza i-Pilates manje kukhuthaza aukuxhumana okuhle nomzimba wakho, okubalulekile kuweinhlalakahle ngokwengqondo nangokomzwelonjengoba uzulazula kule minyaka yokukhula.
Abesifazane Abaneminyaka engu-30 kuya kwengama-50
Uma ulinganisa umsebenzi omatasatasa, izibopho zomndeni, nezinguquko zamahomoni, i-Pilates ingaba ithuluzi lakho elithembekileukuphathwa kwengcindezikanye nokugcinaamandla okusebenza. Uzothuthukisaithoni yemisipha ethambilengaphandle kobuningi, thuthukisa eyakhoukuzinza okuhlangene, futhi uthuthukise eyakhoukuqina okuphelele-konke ngenkathi unciphisa ingozi yokulimala. I-Pilates isebenza ngesigqi semvelo somzimba wakho, ikusiza ugcine amandla nobungqabavu ngaphandle kokuzikhandla ngokweqile.
Abesifazane Abaneminyaka engu-60 nabadala
Njengoba ukhula, ungase ubhekane nezinselele ezifana naleziukuhamba okuncishisiwe, ukungakhululeki kwamalunga, futhiibhalansi ukukhathazeka. I-Pilates inikeza aumthelela ophansi, ukujima okwenziwa ngendlela oyifisayoyakhelwe ukuhlangabezana nezidingo zakho ezihlukile. Iqinisa imisipha ebalulekileukulinganisela kanye nokuvimbela ukuwa, kunciphisa ubuhlungu obungapheli obuvela ezimeni ezifanaisifo samathambonomai-osteoporosis, futhi ikusiza ekugcineni ukuzimela kwakho. Ngeumkhuba we-Pilates ongaguquki, ungagcina eyakhoukuhamba, ukusebenzisana, kanye nezinga lempilokahle eminyakeni yakho yakamuva.
Izinzuzo Eziyingqayizivele Ze-Pilates Yabesifazane
Amandla Abalulekile Nokuzinza
Enye yezinkuluizinzuzo Pilates kwabesifazaneukugxila kwayo kukhoamandla ayisisekelo. Umgogodla wakho uhlanganisa owakhoimisipha yesisu, umhlane ophansi, okhalweni, futhii-pelvic floor-konke kubalulekile ekumeni, ukulinganisela, nokunyakaza kwansuku zonke. Kwabesifazane, umgogodla oqinile ubaluleke kakhulu ngesikhathiukukhulelwa, ukululama kwangemva kokubeletha, futhiukuya esikhathini.
Ngokuhamba kancane, okulawulwayo,I-Pilates ihlanganisa imisipha yakho ejulile yokuzinzisa, ikusiza ukuthi uthuthukise ibhalansi, ugweme ukulimala, futhi uhambe ngokuzethemba kakhulu ekuphileni kwansuku zonke.
Ukuvumelana nezimo nokuhamba
Ngokungafani nokusebenza okunomthelela omkhulu okucindezela amalunga akho,I-Pilates ikhulisa ngobumnene ukuguquguqukafuthiububanzi bokunyakazangokusebenzisaukunyakaza okunwebekayo nokuguquguqukayo. Lokhu kwenza kube inketho ekahleabesifazane babo bonke ubudala, ikakhulukazi uma unenkingaukuqina, ukulimala okudala, noma ukuhamba okulinganiselwe.
Ukuvumelana nezimo okuthuthukisiwe kusho ukungaphatheki kahle ngokomzimba kanye nokusebenza kangcono kweminye imisebenzi—noma ngabe kunjaloi-yoga, ukuhamba, noma ukugijima.
Ukuma nempilo Emuva
Uma uhlala edeskini amahora amade noma ubhekane nakhoubuhlungu obuphansi emuva, awuwedwa.Ukuma okungekuhleyinkinga ekhulayo phakathi kwabesifazane futhi ivame ukuba yimbi njengoba iminyaka yobudala.
I-Pilates iqinisa imisipha yakho ye-postural, ikakhulukazi ezungeze umgogodla nasemahlombe. Kukusiza ukuthi ugcine ukuqondanisa okungcono, udambise izinhlungu zaseqolo, futhi uzizwe uqiniseka ngokwengeziwe ngokuphakama, ukuma okuqondile.
I-Pelvic Floor kanye Nempilo Yabesifazane
Eyakhoimisipha ye-pelvic floorsekela izitho ezibalulekile njengesinye nesibeletho sakho. Ubuthakathaka kule ndawo kungaholelaukungakwazi ukuzibamba, ubuhlungu be-pelvic, noma izinkinga zangemva kokubeletha.
Izivivinyo eziningi ze-Pilates ziqondise ngokuqondile i-pelvic floor, ikusiza ukuthi wakhe amandla nokulawula. Lokhu kunenzuzo ikakhulukazi ngesikhathiukukhulelwa, ukululama ngemva kokuzalwa, futhi ngemvaukuya esikhathini, lapho izinguquko ze-hormonal zingathinta impilo ye-pelvic. Ngokuzijwayeza njalo, uzothola kokubili ukwesekwa kwemisipha nokuqwashisa ngomzimba.
Ukuqala: Abesifazane Bangaqala Kanjani Ngokuphepha Ama-Pilates
Ukukhetha Phakathi kukaMat kanye noMguquleli
Mat Pilatesiyafinyeleleka futhi iyathengeka—okudingayo nje umata we-yoga. Igxile ekunyakazeni kwesisindo somzimba, iyenze ilungele abasaqalayo.
UPilates ongumguqukiisebenzisa umshini oneziphethu nama-pulleys ukuze uthole ukumelana okwengeziwe. Inikeza ukuzibandakanya okujulile kwemisipha kanye nezinhlobonhlobo eziningi kodwa kungase kudinge ukugadwa noma ukufinyelela kwe-studio.
Khetha lokho okufanelana nemigomo yakho yokuphila nokufaneleka. Zombili izindlela ziyasebenza.
Yini Ongayilindela Ekilasini Lakho Lokuqala
Ikilasi lakho lokuqala le-Pilates lizogxila ekuphefumuleni, ukuqondanisa, nokunyakaza okulawulwayo. Lindela ukuzivocavoca okuhamba kancane, okwenziwe ngamabomu okwenza kusebenze umnyombo wakho futhi kuqinise umgogodla wakho.
Ungakhathazeki ngokuhambisana—abafundisi banikeza izinguquko zawo wonke amaleveli.
Amathiphu Okunamathela Kuwo
Qala kancane:Amaseshini angu-1-2 ngeviki anele ukwakha ukungaguquguquki.
Landela intuthuko yakho:Qaphela ukuthi ukuma kwakho, amandla, noma amazinga okucindezeleka athuthuka kanjani.
Thola umphakathi:Joyina ikilasi noma iqembu eliku-inthanethi ukuze uhlale ukhuthazekile.
Zibekele imigomo engokoqobo:Gxila endleleni wenaukuzwa, hhayi nje indlela obukeka ngayo.
Isiphetho
Kungakhathaliseki ubudala bakho noma izinga lokufaneleka,I-Pilates ihlangana nawe lapho ukhona-okukusiza ukuthi wakhe amandla, uthuthukise ukuma, futhi uhambe ngokuzethemba.
Uma unemibuzo noma udinga usizo lokukhetha igiya elilungile, zizwe ukhululekile ukuxhumana nathi ngokusebenzisaWhatsApp +86-13775339109nomaWeChat 13775339100noma nini. Silapha ukuze sisekele uhambo lwakho lwe-Pilates.
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
Imibuzo Evame Ukubuzwa NgePilates Yabesifazane
Ingabe i-Pilates ingeyabesifazane kuphela?
Cha.Nakuba ukusebenzisa ama-Pilates amaningi kwenziwa kabanzi ngabesifazane, kuzuzisa ngokufanayo emadodeni. Ukugxila ekuguquguqukeni, amandla ayinhloko, kanyeukunyakaza okunomthelela ophansi kwenza ama-Pilates asebenza ekhaya akhange ikakhulukazi kwabesifazane.
Yiziphi izinzuzo eziyinhloko ze-Reformer Pilates?
Izinzuzo ze-Pilates reformer Isiza ukululama kokulimala, ithuthukisa ukulinganisela futhi ikhulise ukuqwashisa komzimba. Abantu abaningi bathi kusula ingqondo yabo futhi kubanika amandla.
Abaqalayo bangakwazi ukwenza i-Reformer Pilates?
Yebo, lena yi-pilates yabaguquki abaqalayo. Othisha abanolwazi bakuyisa ezintweni eziyisisekelo futhi ezithungela ukufaneleka kwakho, ngakho kuphephile kwabaqalayo.
Ingabe i-Reformer Pilates ilungele abantu abanezinhlungu zamalunga?
Umshini ugoba umzimba wakho, usize futhi unciphise ingcindezi ezindaweni ezibucayi ngenkathi uqinisa amandla nokuvumelana nezimo.
Kufanele ngenze kangaki i-Reformer Pilates ukuze ngithole imiphumela?
Ufuna ukwenza i-Reformer Pilates izikhathi ezimbili noma ezintathu ngesonto ukuze ubone imiphumela. Ukungaguquguquki kubalulekile ekuthuthukiseni amandla akho, ukuma nokuvumelana nezimo.
Yini okufanele ngigqoke ekilasini lami lokuqala le-Reformer Pilates?
Gqoka izingubo ezinhle, eziqinile zokujima ezenza kube lula ukunyakaza. Ungagqoki izingubo ezigugile, ingabanjwa emshinini! Amasokisi angasheleli ahlala enconywa.
Ingabe i-Reformer Pilates ingcono kunoMat Pilates?
I-reformer pilates inweba kulezi zinzuzo ngokunikeza ukumelana okulungisekayo nokusekela ukuvivinya umzimba okuhlukahlukene. Empeleni kungaba ngcono kakhulu ukuze uthole amandla kanye ne-rehab. Kokubili kuthuthukisa ukuzinza nokuvumelana nezimo.
Isikhathi sokuthumela: Aug-13-2025