Uma uqalaUPilates ongumguquki, ungase uzibuze ukuthi kuthatha isikhathi esingakanani ukubona imiphumela. Isimo sawo wonke umuntu sihlukile, kodwa inqobo nje uma uqhubeka nokuzilolonga. Ngokuvamile ungabona ukuthuthuka kwamandla, ukuguquguquka nokuma phakathi kwamaviki ambalwa. Isihluthulelo ukujwayela njalo nokubekezela!
✅ Ungalindela kangaki ukubona imiphumela evela ku-Pilates Machine?
Uma kufikaUmshini Wokuguqula, umugqa wesikhathi wokubona imiphumela ungahluka kuye ngemigomo ngayinye, ukungaguquguquki, kanye nezinga lokufaneleka. Nakhu ukuhlukaniswa kwalokho ongakulindela ngokujwayelekile ezigabeni ezihlukene:
Imiphumela yesikhashana (amaviki angu-1-4)
Emasontweni ambalwa okuqala okujwayela okungaguquguquki ukusebenzisa aUmshini wePilates, ungalindela ukuqaphelaukuthuthukiswa okucashileekuguquguqukeni, ukuma, kanye nokusebenza kwemisipha. Ungase ube nakho:
● Ukwandisa ukuhlangana kwemisipha, ikakhulukazi enkabeni, emilenzeni nasezingalweni.
● Ukuma okuthuthukisiwe, njengoba umzimba ufunda ukuzinza nokuzivumelanisa kahle.
● Ukuqaphela umzimba okwengeziwengokunyakaza okulawulwayo, okuholela ekuqondeni kangcono ukuthi umzimba wakho uhamba kanjani futhi uzizwa kanjani ngesikhathi sokuzivocavoca.
● Ukuthuthukiswa okuncane kokuvumelana nezimo, ikakhulukazi emhlane ongezansi, ama-hamstrings, nasemahlombe.
● Ukuncipha kwengcindeziemzimbeni, ikakhulukazi kulabo abahlala isikhathi eside noma abanemisipha eqinile.
Kulesi sigaba, imiphumela ingase ingabonakali, kodwa uzoqala ukuzizwa unamandla futhi uzinze ngokwengeziwe ekuhambeni kwakho.
Imiphumela Yesikhathi Esimaphakathi (amaviki ama-4-8)
Ngemuva kwezinyanga ezimbalwa zokuzijwayeza okungaguquki neUmshini wePilates, imiphumela iba miningiokubonakalayo, ikakhulukazi uma uziqeqesha izikhathi ezingu-2-3 ngesonto. Ungase ube nakho:
I-toning yemisipha ebonakalayo, ikakhulukazi esiswini, emathangeni nasezingalweni.
●Amandla athuthukisiwe, ikakhulukazi emzimbeni ophansi nangaphansi, njengoba imisipha ivumelana nokumelana nomguquli.
●Ukwanda kokuvumelana nezimongokuthuthukiswa okuphawulekayo ekuhambeni kanye nohlu oluhlangene lokunyakaza.
●Ibhalansi engcononokuxhumana, njengoba imisipha yakho eqinisayo iba namandla futhi isabela ngokwengeziwe.
●Ukukhuthazela okuthuthukisiwe, okukuvumela ukuthi uqedele izinqubo ze-Pilates eziyinselele ngaphandle kokuzizwa ukhathele.
Ngalesi sigaba, abantu abaningi baqala ukuqaphelaizinguquko ezibonakalayoemsipheni wabo futhi bazizwe beqiniseka ngokwengeziwe ngohambo lwabo lokufaneleka.
| Ubude besikhathi | Imiphumela Ongayilindela | Imininingwane |
| Imiphumela Yesikhathi Esifushane(1-4 amaviki) | - Ukuqwashisa umzimba okuthuthukisiwe- Ukwanda kokuvumelana nezimo - Ukuma okungcono - Ukuqala kokusebenza okuyisisekelo | - Ungase uqale ukuzizwa unamandla futhi ukwazi kangcono ukuma kwakho. - Ukuthuthukiswa kokuvumelana nezimo, ikakhulukazi kuma-hamstrings naphansi emuva. - Akukho ukunyakaziswa kwemisipha okubonakalayo okwamanje kodwa uzozizwa uzinze kakhulu ekuhambeni kwakho. |
| Imiphumela Yesikhathi Esimaphakathi(amaviki angu-4-8) | - Ukuqina kwemisipha ebonakalayo - Amandla asemqoka anyusiwe - Ukuvumelana nezimo okuthuthukisiwe - Ibhalansi engcono nokuxhumana | - Incazelo yemisipha iqala ukubonakala, ikakhulukazi enkabeni, emilenzeni nasezingalweni. - Ukuvumelana nezimo kuphawuleka kakhulu. - Uzozizwa unamandla futhi uzinzile ekuhambeni kwakho. |
| Imiphumela Yesikhathi Eside(8+ amaviki) | - I-muscle toning ephawulekayo nencazelo - Ukuma nokuqondanisa okuthuthukisiwe - Ukuvumelana nezimo okuthuthukisiwe - Amandla anda nokubekezela | - Ukuguqulwa komzimba okubonakalayo ngemisipha echaziwe. - Ukuma okungcono namandla anda jikelele. - Ukuguquguquka nokuhamba ngokuhlanganyela kuyaqhubeka nokuba ngcono. - Impilo enhle ephelele kanye nokucaca kwengqondo. |
Imiphumela yesikhathi eside (amaviki angu-8+)
Ngokuzijwayeza okungaguquki usebenzisa aUmshini wePilatesesikhathini eside, ngokuvamile ngemva kwalokho8 amaviki noma ngaphezulu, uzoqala ukubona izinguquko ezinkulu emzimbeni wakho kanye nokuqina kwakho konke. Yilapho okuphawuleka khona kakhuluukuguqulwa komzimbakwenzeke. Ungase ube nakho:
●Incazelo ebalulekile yemisipha kanye ne-toning, ikakhulukazi enkabeni, emathangeni, emilenzeni nasezingalweni. Abantu abaningi babika umzimba omncane, oqoshwe kakhudlwana.
●Ukuma okuthuthukisiweiba unomphela, okuholela ekumeni okuqondile kanye nokucindezeleka okuncane emalungeni akho.
●Amazinga aphezulu wamandla nokuzinza, ngokulawula kangcono ukunyakaza kwakho, kokubili phakathi nokujima nempilo yansuku zonke.
●Ukwanda kokuvumelana nezimo, ngobubanzi obuningi bokunyakaza nokuqina okuncane emalungeni nasemisipha yakho.
●Ukuxhumana okuthuthukisiwe kwengqondo nomzimba, okwenza ukunyakaza kwakho kuzwakale kumanzi futhi kuhambisana.
●Impilo ethuthukisiwe isiyonke, okuhlanganisa nokulawulwa okungcono kwengcindezi, amandla engeziwe, nomuzwa wamandla uwonke.
Kuleli qophelo, i-Reformer Pilates ingaholelaizinguquko ezinkulu zomzimbaezibonisa ukuzibophezela kwakho nokuzikhandla kwakho.
✅ Kufanele wenze kangaki ngeviki i-Pilates ukuze uthole imiphumela?
Imvamisa yeAma-Pilates ayasebenzaokudingekayo ukuze ubone imiphumela ingahluka kuye ngemigomo yakho yokufaneleka, izinga lolwazi, nokuzinikela kukonke. Kodwa-ke, nansi inkomba ejwayelekile yokuthi kufanele wenze kangaki ngeviki i-Pilates ukuze uthole imiphumela ebonakalayo:
1. Kwabaqalayo (izikhathi ezi-1-2 ngesonto)
Uma umusha ku-Pilates noma uqala nje, uzilolonge1-2 izikhathi ngesontokuyindlela enhle yokwenza lula umkhuba. Kulesi sigaba, ukugxila kwakho kufanele kube ekufundeni indlela efanele, ukuqonda izivivinyo, nokwakha isisekelo esiqinile.
●Imiphumela Ongayilindela: Ukuqwashisa umzimba okuthuthukisiwe, ukuma okungcono, nokuzibandakanya kwemisipha yokuqala. Uzozizwa unamandla futhi nokuvumelana nezimo kungase kuqale ukuthuthuka ngemva kwamaviki ambalwa.
2. Kwabasebenzi Abaphakathi (izikhathi ezi-2-3 ngeviki)
Njengoba ujwayelana kakhuluPilates, ukwandisa izikhathi zakho ukuze2-3 izikhathi ngesontoilungele ukwakha amandla, ukuguquguquka, kanye nokuthuthukisa ukuqina komzimba wonke. Le mvamisa ikuvumela ukuthi uphonsele inselelo umzimba wakho ngaphandle kokuzivocavoca ngokweqile.
●Imiphumela Ongayilindela: Ukunwebeka kwemisipha okubonakalayo, amandla amaphakathi athuthukisiwe, nokukhuthazela okungcono. Ungase uqale ukubona incazelo eyengeziwe yemisipha kanye nokwanda okuphawulekayo kokuguquguquka nokulinganisela.
3. Kwabasebenzi Abathuthukile (izikhathi ezi-3-4 ngeviki)
Ukuze uthole imiphumela ethuthukisiwe, ukuqeqeshwa3-4 izikhathi ngesontoiyadingeka ngokujwayelekile. Le mvamisa izokusiza ukuthi uthuthuke ngokushesha okukhulu futhi ucwenge indlela yakho ngenkathi uphusha amandla akho nokuvumelana nezimo kumazinga amasha.
●Imiphumela Ongayilindela: Ukuguqulwa komzimba okuphawulekayo, ukukhuphuka kwencazelo yemisipha, ukuqina okuthuthukisiwe, nokuguquguquka. Uzophinda uthuthukise ukuxhumana okuqinile kwengqondo nomzimba kanye nokukhuthazela okuphezulu.
| Khomba | Inombolo yamaseshini |
| Isidingo esincane sokuthuthukiswa | Izikhathi ezi-1 - 2 ngesonto |
| Ukuthuthukiswa okulingene | 2 - 3 izikhathi ngesonto |
| Ukuthuthukiswa okuphawulekayo | 3 - 4 izikhathi ngesonto |
4. Ngemiphumela Elungile (Ukuvumelana Kungukhiye!)
Ngenkathi sizilolonga4-5 izikhathi ngesontokungaba yinzuzo kubasebenzi abathuthukile, ukungaguquguquki kubaluleke kakhulu kunokuqina. Gxila ku2-3 izikhathi ngesonto, futhi usengakwazi ukuzuza imiphumela emihle kakhulu. Ukuziqeqesha ngokweqile kungaholela ekulimaleni noma ekutubekeni, ngakho-ke kubalulekile ukulalela umzimba wakho futhi uqinisekise ukuthi uvumela isikhathi esanele sokululama.
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi yezinga eliphezulu noma nini uma uyidinga!
✅ Izinto Ezithinta Umphumela Ku-Reformer Pilates
Nakhu ukuhlukaniswa okuningiliziwe kwe-izici ezithinta imiphumela kumishini ye-Pilates, njengePilates reformer noma ezinye izisetshenziswa:
1. Imvamisa Yezikhathi
Iimvamisayezikhathi zakho ze-Pilates iyisici esibalulekile ekunqumeni ukuthi uzobona imiphumela ngokushesha nangokuphumelelayo. Ukuzijwayeza njalo kusiza umzimba wakho ukuthi uvumelane nezinselele zemishini ye-Pilates, amandla okwakha, ukuguquguquka, kanye nethoni yemisipha.
●Kwabaqalayo: UkuqalaIzikhathi ezi-1-2 ngesontoikuvumela ukuthi ujwayelane nemishini futhi ufunde ifomu elifanele.
●Okwabasebenzi Abamaphakathi noma Abathuthukile: Ukuze ubone imiphumela ebonakalayo, kuyanconywa ukuzilolonga2-4 izikhathi ngesonto. Uma usebenzisa ngokuqhubekayo imishini ye-Pilates efana ne-reformer, uzothuthukisa ngokushesha amandla, ukuguquguquka, nokukhuthazela.
●Ukubuyisela: Linganisa izikhathi zakho nesikhathi esanele sokutakula. Ukuzivocavoca ngokweqile kungaholela ekukhathaleni noma ekulimaleni, ngakho qiniseka ukuthi uyaphumula futhi uvumele imisipha yakho ukuthi ilulame phakathi kokuzivocavoca.
2. Imigomo Yomuntu Ngamunye
Eyakhoimigomo yomuntu siqu yokufanelekakuthinta kakhulu imiphumela ongayilindelaImishini ye-Pilates. Kuye ngokuthi ufuna ukugxila emandleni, ekuguquguqukeni, ekunciphiseni isisindo, noma ekubuyiseleni ukulimala, uzodinga ukuhlela isimiso sakho se-Pilates ngokufanele.
●Amandla Imigomo: Uma ukwakha amandla emisipha kuwumgomo wakho, uzodinga ukugxila ekuphikiseni nasekuqineni ngemishini yakho (njengokulungisa iziphethu kumguquli).
●Ukuvumelana nezimo nokuhamba: Uma uhlose ukuthuthukisa ukuguquguquka noma ukuhamba ngokuhlanganyela, ukusebenzisa ukumelana okuguqukayo komguquli kungasiza ukwandisa ububanzi bokunyakaza ngenkathi welula imisipha yakho.
●Ukuguqulwa Komzimba kanye Nokuncipha Kwesisindo: Ukuhlanganisa imishini ye-Pilates ngokudla okunomsoco kungaholela ekuthuthukisweni kokubunjwa komzimba. Nakuba i-Pilates ngokuvamile ingasebenzisi kakhulu i-cardio-intensive, isekela ukulahlekelwa kwamafutha ngokusebenzisa i-muscle toning, ukuthuthukiswa kwe-metabolic, nokuthuthukiswa kokuma.
●Ukulimala Rehab: Kulabo abalulama ekulimaleni, imishini ye-Pilates ingaba yindlela enhle yokwakha amandla ngobumnene futhi ithuthukise ukungalingani kwemisipha, ikakhulukazi emhlane ophansi, okhalweni, noma emahlombe.
3. Ukudla kanye nendlela yokuphila
Ukudla kanye nendlela yokuphiladlala indima ebalulekile ekusekeleni imiphumela yakho ye-Pilates. Ngenkathi imishini ye-Pilates ingakusiza ukuqinisa futhi uzwise imisipha, ukudla okufanele kanye nemikhuba yokuphila enempilo kuthuthukisa inqubekelaphambili yakho iyonke.
●Ukudla okunomsoco: Ukudla ukudla okunomsoco okunothe ngamaprotheni, amafutha anempilo, kanye nefayibha kungasiza ekushiseni ukujima kwakho futhi kusekele ukulungiswa nokukhula kwemisipha. Ukudla okunomsoco nakho kudlala indima ebalulekile ekugcineni isisindo esinempilo uma lokho kuyingxenye yomgomo wakho.
●Amanzi: Ukuhlala u-hydrated kubalulekile ekusebenzeni kwemisipha nokululama. Ukuphelelwa amanzi emzimbeni kunganciphisa inqubo yokutakula futhi kuthinte ukusebenza kokujima.
●Ukulala Nokululama: Ukulala kubalulekile ukuze imisipha ilulame. Ukuphumula kwekhwalithi kusiza umzimba wakho ukuba wakhe kabusha futhi uqinise imisipha ngemva kokujima. Inqubo yokulala efanele isekela ukusebenza okuphelele futhi isiza ekulawuleni ingcindezi.
●Ukulawula Ukucindezeleka: Ukucindezeleka okungapheli kungaba nomthelela omubi emiphumeleni ngokuphakamisa amazinga e-cortisol futhi kuthinte ukululama kwemisipha. I-Pilates inenzuzo eyengeziwe yokunciphisa ukucindezeleka, kodwa ukugcina indlela yokuphila elinganiselayo ngaphandle kokuzivocavoca kungathuthukisa imiphumela yonke.
4. Izinga Lamanje Lokufaneleka
Eyakhoizinga lamanje lokufanelekakuzothinta ukuthi ubona ngokushesha kangakanani imiphumela ngemishini ye-Pilates. Abasaqalayo bangase badinge isikhathi esengeziwe sokwakha amandla nokuvumelana nezimo, kuyilapho labo asebevele befanelekile bangabona imiphumela esheshayo.
●Abaqalayo: Uma umusha ukuzivocavoca noma i-Pilates, umzimba wakho uzobhekana nezinguquko eziningi eziyisisekelo njengoba ufunda ukunyakaza. Ungase uthole ukuthuthuka okusheshayo ekuguquguqukeni, ukuma, nokuqwashisa umzimba. Ukugxila cishe kuzoba ukuthuthukisa ukuhamba, ukuguquguquka, namandla ayisisekelo.
●Okumaphakathi futhi Okuthuthukile: Uma usuvele umatasatasa nomaonolwazi kuPilates, uzobona izinguquko eziphawuleka kakhulu ekuchazeni kwemisipha, amandla ayisisekelo, nokukhuthazela. Abasebenzisi abathuthukile bazodinga ukukhulisa ukushuba kokujima kwabo, besebenzisa izilungiselelo zemishini eziyinselele kakhulu ukuze baqhubeke nokuthuthuka.
●Umlando Weminyaka Nokulimala: Abantu abadala noma labo abalimele ngaphambilini bangase babe nenqubekelaphambili ehamba kancane, ikakhulukazi uma bedinga ukushintsha izivivinyo ukuze bathole ukunethezeka noma ukubuyisela ukulimala. Kodwa-ke, imishini ye-Pilates ingaba usizo kakhulu ekuvuseleleni futhi ingasiza ekuthuthukiseni umsebenzi ohlangene nokulinganisela kwemisipha ngokuhamba kwesikhathi.
✅ Amathiphu okubona imiphumela yokuqeqeshwa kwe-Pilates Reformer ngokushesha
Nazi ezinyeamathiphu okubona imiphumela ye-Pilates Reformer ngokushesha, egxile kakhulu ekwandiseni inqubekelaphambili yakho ngomshini we-Reformer:
1. Ukungaguquguquki
Ukhiye wemiphumela esheshayo ungeneusebenzisa i-Pilates Reformerkuyintoukungaguquguquki. Uma usebenzisa kaningi i-Reformer, umzimba wakho uvumelana nezimo ngokushesha futhi uqala ukubonisa imiphumela.
●Amaseshini Avamile: Khomba2-4 izikhathi zenguquko ngesonto. Lokhu kuqinisekisa ukuthi uhlala uphonsela inselelo imisipha yakho futhi uthuthukisa amandla, ukuguquguquka, nokusebenzisana.
●Hlala Uzinikele: Yenza i-Pilates ibe yingxenye yesimiso sakho sokufaneleka. Nakuba imiphumela ingase ingabi ngokushesha, ukuhlala ungashintshi kuzoletha ukuthuthuka okuphawulekayo ngokuhamba kwesikhathi.
●Ukuthuthuka Kancane Kancane: Ukungaguquguquki kukusiza ukuthi uthuthuke usuka kokuyisisekelo uye ekuhambeni okuthuthuke kakhulu kuMguquli. Njengoba umzimba wakho ujwayela izivivinyo, uzokwazi ukwandisa ukumelana nokuba yinkimbinkimbi.
2. Ukudla Okunempilo
Okudlayo kudlala indima enkulu ekusizeni ukuthi ufeze okwakhoImiphumela ye-Pilates ReformerNgokushesha. Ukudla okunomsoco kusekela ukulungiswa kwemisipha, amazinga wamandla, kanye nempilo yonke.
●Amaprotheni Okulungisa Imisipha: I-Pilates Reformer isebenza kakhulu imisipha yakho, ngakho-ke qiniseka ukuthi uthola amaprotheni anele ukusiza ngokululama nokukhula kwemisipha. Faka phakathi inyama engenamafutha, inhlanzi, okusanhlamvu, namaprotheni ezitshalo ekudleni kwakho.
●Amanzi: Phuza amanzi amaningi ukuze uhlale uhlanzekile. Ukuphelelwa amanzi emzimbeni kungaholela ekuqineni kwemisipha nokusebenza okuvilaphayo. Amanzi futhi asiza imisipha yakho ukuthi ilulame ngokushesha ngemva kokujima.
●Ukudla Okulinganiselayo: Yidla ukudla okunomsoco okusanhlamvu, amafutha anempilo, nenala yezithelo nemifino. Izakhamzimba ezifanele zisekela amazinga wamandla ekusebenzeni kwakho kwe-Reformer, ukuze wenze okusemandleni akho.
●Ukudla Okunomsoco Kwangaphambi/kwangemuva Kokuzivocavoca: Idla ukudla okuncane noma ukudla okulula okucebile ngamaprotheni nama-carbohydrate cishe imizuzu engama-30 ngaphambi kweseshini yakho ukuze uphethise umzimba wakho. Ngemuva kweseshini yakho, gcwalisa ngamaprotheni ukuze usize ekululameni kwemisipha.
3. Ukuphumula Nokululama
Kwaneleukuphumula nokululamazibalulekile ekwenzeni inqubekelaphambili ku-Pilates Reformer. Imisipha yakho idinga isikhathi sokwakha kabusha nokuqinisa ngemva kweseshini ngayinye.
●Ukubuyisela Okusebenzayo: Ngezinsuku ezingezona ze-Reformer, hlanganyela emisebenzini elula njengokuhamba, i-yoga emnene, noma ukuzelula. Lokhu kugcina igazi lijikeleza futhi kusiza ukuvimbela ukuqina.
●Lala: KhombaAmahora angu-7-9 wokulala kwekhwalithiubusuku ngabunye. Ukulala kubalulekile ekulungiseni imisipha, ukugcwalisa amandla, kanye nokululama ngokuphelele.
●Lalela Umzimba Wakho: Musa ukuziqeqesha ngokweqile. Uma uzizwa ukhathele noma ubuhlungu kakhulu, zinike isikhathi esengeziwe sokululama. Ukuqeqeshwa ngokweqile kungaholela ekulimaleni futhi kubambezele ukuqhubeka kwakho.
4. Sebenza ngohlobo Olufanele Lomfundisi
Ukuba nolwaziUmfundisi wePilateskuyisihluthulelo sokuthola okuningi kweyakhoUPilates ongumguqukiamaseshini nokubona imiphumela esheshayo.
●Isiqondiso Sochwepheshe: Umqeqeshi oqinisekisiwe we-Pilates Reformer uzoqinisekisa ukuthi usebenzisa umshini ngendlela efanele futhi uqondise amaqembu emisipha alungile. Indlela efanele ibalulekile ukuze kube nemiphumela ephumelelayo.
●Ukulungiswa Okuqondene Nakho: Umfundisi omuhle uzohlinzeka ngempendulo ngefomu lakho, aqinisekise ukuthi ubamba imisipha efanele futhi ugwema noma imaphi amaphethini esinxephezelo ayingozi. Lokhu kuqinisekisa ukuthi ukhulisa ukusebenza kahle komsebenzi ngamunye.
●Inselele kanye neNtuthuko: Umfundisi onekhono uzokwazi ukuthi akuphonsele inselelo nini ngokulungisa ukumelana ne-Reformer noma ngokuphakamisa izivivinyo ezithuthuke kakhulu. Ukwandisa kancane kancane ubunzima kuqinisekisa ukuthi uqhubeka uthuthuka.
✅ Isiphetho
Ulungele ukuguqula umzimba wakho ngawoUPilates ongumguquki? Noma ngabe uhlose ukuma okungcono, ukunwebeka kwemisipha, noma ukuguquguquka okuthe xaxa, imiphumela isele amaseshini ambalwa. Zibophezele ekusebenzeni kwakho futhi uzibonele umehluko—qala namuhla!
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
✅ Imibuzo Evame Ukubuzwa
Ngingakwazi ukubona imiphumela ngokwenza i-Reformer Pilates kanye ngesonto?
Ngenkathi wenzaUmshisekeli wenguquko uPilates kanye ngesontoinganikeza izinzuzo ezithile njengokuthuthuka kokuguquguquka nokuma,umkhuba ongaguquki(izikhathi ezingu-2-3 ngesonto) kunconywa ngemiphumela ephawulekayo. Uzobona ukuthuthuka okungcono kuamandla, ithoni yemisipha, nokukhuthazelangamaseshini avamile.
Ingabe i-Reformer Pilates yanele ukuphina umzimba wakho?
Yebo,UPilates ongumguqukiingasebenza kahle kutoning umzimba wakho, ikakhulukazi uma kuhlanganiswe nokudla okunempilo kanye nomkhuba ongashintshi. Ukumelana nokunyakaza okulawulwayo kweUmshini wokuguqulahlanganyela amaqembu amaningi emisipha, esiza ukwakha amandla nethoni.
Ingakanani i-reformer Pilates eningi kakhulu?
I-Reformer Pilates kakhulukungaholela kuukuqeqeshwa ngokweqile, ukukhathala, nokulimala okungenzeka. Ngokuvamile,3-4 izikhathi ngesontoilungele abantu abaningi, ivumela ukululama okwanele. Kubalulekile ukulalela umzimba wakho-uma uzizwa ubuhlungu noma ukhathele, kubalulekile ukunikeza imisipha yakho isikhathi sokululama ngaphambi kweseshini yakho elandelayo.
Ingabe kuyaphumelela ukwenza i-Reformer Pilates nsuku zonke?
NgenkathiI-Reformer Pilates nsuku zonkeinganikeza izinzuzo, akunconywa kubantu abaningi, ikakhulukazi abaqalayo noma labo abasakha amandla emisipha. I-Pilates ihilela ukuzibandakanya okukhulu kwemisipha, futhiukululamakuyisihluthulelo sokukhula kwemisipha nokuvimbela ukulimala. Khomba2-4 izikhathi ngesonto, phakathi nezinsuku zokuphumula.
Ingabe i-Reformer Pilates iyasiza ekunciphiseni isisindo?
UPilates ongumguqukiangaba negalelo kuukulahlekelwa isisindo, kodwa akukona ukujima okudinga i-cardio-intensive, ngakho kusebenza kangcono uma kuhlanganiswe ne-aukudla okunempiloneminye imisebenzi eshisa ikhalori efanainhliziyo. I-Pilates isiza ukwakha imisipha, futhi uma unemisipha eyengeziwe, izinga lakho lokuphumula lokuphumula (RMR) liyoba phezulu, okuholela ekushiseni kwamakhalori okusebenza kahle usuku lonke.
Ingabe i-Reformer Pilates ingashintsha isimo somzimba wami?
Yebo,UPilates ongumguqukiangasizashintsha isimo somzimba wakhongetoning kanye sculpting imisipha. Iukumelanaokuhlinzekwa umshini we-reformer kuvumela ukubandakanyeka kwemisipha okuhlosiwe, ikakhulukazi ku-core, glutes, imilenze, nezingalo. Ngokuhamba kwesikhathi, ungase ubone okwengeziwekuchaziwefuthiithoniweumzimba, ngconoukuma, futhi ithuthukisiweukulinganisa kwemisipha.
Ngingayihlanganisa kanjani i-Reformer Pilates nezinye izivivinyo?
I-Reformer Pilates ingahlanganiswa ngempumelelo nezinye izivivinyo ezifanainhliziyo(isb, ukugijima, ukugibela ibhayisikili, ukubhukuda),ukuqeqeshwa kwamandla, nomai-yogaukwakha isimiso sokufaneleka esiphelele.I-Cardiokusiza ukushisa amafutha, ngenkathiPilateskuthuthukisa ithoni yemisipha nokuguquguquka. Ukuqeqeshwa kwamandla kungathuthukisa amandla emisipha jikelele.
Kungakanani ngaphambi kokuthi ubone imiphumela evela ku-Reformer Pilates?
Ungase uqale ukuqaphela ukuthuthuka kuamandlafuthiukuhambaphakathi kwamaseshini ambalwa njeumguquli uPilates. Ukuze uthole izinguquko ezibonakalayo emzimbeni wakho, ngokuvamile kuthatha indawo yonke12 amasontowokuzijwayeza okungaguquki. Umshicileli uphumelela kakhulu ekwakheniamandla esiswini, kodwa futhi inikeza izinzuzo jikelele.
Yimiphi imibono eyiphutha evamile mayelana neNguquko uPilates?
Imibono eyiphutha evamile mayelanaUPilates ongumguqukihlanganisa ukucabanga ukuthi okwabesifazane kuphela, kuyilapho empeleni kuzuzisa abesilisa nabesifazane. Abantu futhi bacabanga ukuthi kulula, kodwa kuwumsebenzi oyinselele oqondise imisipha ejulile. Enye inganekwane ukuthi ingeyokwelula nje, kuyilapho empeleni yakha amandla, ukuzinza, nokuguquguquka.
Isikhathi sokuthumela: Jul-21-2025