I-Ring for Pilates (irot isotonic): ukusetshenziswa, izici, izivivinyo, amavidiyo

Iringi yama-Pilates (indandatho ye-isotonic) ngumshini osesimeni seringi esinezibambo ezakha ukumelana okwengeziwe lapho uzivocavoca umzimba. Iringi isetshenziswa kuma-Pilates nakwezinye izivivinyo zomthelela ophansi wethoni yemisipha emzimbeni ongaphezulu nophansi.

Ungathola imininingwane enemininingwane ngamabhande wokusebenzisa ama-Pilates, kanye nokukhethwa kokuzivocavoca okusebenzayo namavidiyo anendandatho ye-isotonic.

Bona futhi:

  • I-Fitness elastic band (mini-band) imishini ehamba phambili ekhaya
  • I-Massage roller (i-foam roller) yokuzihlikihla ekhaya
  • Ungayikhetha kanjani iMat yoga noma ukuqina kwazo zonke izinhlobo
  • Konke mayelana namahinsi enjoloba wokuqeqesha amandla

Iyini iringi yamaPilates (irot isotonic)

Iringi yama-Pilates ibizwa nangokuthi indandatho ye-isotonic or indandatho yokuzivocavoca (ngesiNgisi ibizwa nge-Pilates Ring noma i-Magic Circle). Iringi idala ukumelana okwengeziwe nemisipha yakho, futhi ngaleyo ndlela isiza ukukhulisa ukusebenza koqeqesho. Ngokuyinhloko, iringi isetshenziswa kuma-Pilates nokuzivocavoca izindawo ezinenkinga yemisindo yemisipha. Indandatho ye-Isotonic, icwecwe futhi ayisindi, ngakho-ke ayithathi isikhala esiningi egumbini. Futhi, ungahlala uhamba nayo ohambweni noma eholidini.

Indandatho ye-Isotonic izokusiza uqinise yonke imisipha yomzimba, okuholele ekwandeni kwevolumu yabo. Lokhu kuyithuluzi elisebenziseka kakhulu lemisipha yesifuba, imisipha ekhazimulayo, imisipha yengalo, izicubu zangemuva, kanye nezindawo ezinenkinga njengamathanga angaphandle nangaphakathi. Ngaphezu kwalokho, ngenkathi ama-Pilates ehilela imisipha yesisu, kufaka phakathi ukujula, okuzokusiza hhayi ekuqiniseni i-abs yakho kuphela kepha nasekuthuthukiseni ukuma komzimba.

Ama-pilates: ukusebenza kahle + kokuzivocavoca umzimba

Indandatho yama-Pilates ayisebenzisi nje kuphela ithoni yemisipha, kepha futhi nokuthuthuka kokuguquguquka, ukuhamba, ibhalansi, ukuthuthukisa ukuhamba kokunyakaza. Inventory kulula kakhulu ukuyisebenzisa: uzodinga nje cindezela futhi unciphise iringi ukudala ukumelana nokufakwa emisipheni yokusebenza, kufaka phakathi ukujula. Ekuzivocavoca umzimba ongenhla uzocindezela iringi ngesandla, izivivinyo zeringi lomzimba ophansi zicindezelwe phakathi kwezinqulu namaqakala.

Izinzuzo zokuqeqeshwa ngendandatho yama-Pilates:

  1. I-Ring for Pilates ingamathuluzi awusizo kakhulu, azokusiza ukuletha imisipha ngethoni nokwenza ngcono ikhwalithi yomzimba.
  2. Indandatho ye-Isotonic ngempumelelo yokususa izindawo "ezinzima" eziyinkinga ezingalweni, imisipha yesifuba, ethangeni elingaphakathi.
  3. Ukuzivocavoca ngendandatho yePilates ukuthatha umthelela ophansi womthwalo, ophephile kumajoyini.
  4. Iringi ejwayelekile yokuzivocavoca yePilates izokusiza ukuthi uthuthukise ukuma kwakho futhi uqede izinhlungu zasemhlane.
  5. I-Ring for Pilates ifaka phakathi umsebenzi wama-muscle-stabilizers, angahlali esebenza ngesikhathi sokuqeqeshwa kwamandla we-classical.
  6. Ngiyabonga indandatho ye-isotonic ungumuntu omuhle kakhulu wokuhlukanisa ukuzivocavoca kwakho kwama-Pilates futhi wandise ukusebenza kwayo.
  7. Iyimishini yokuqina yokuqina futhi engasindi, elula ukuhamba nayo.
  8. Ifanele abadala futhi ngesikhathi sokuvuselelwa ngemuva kokulimala.
  9. Amasongo e-Isotonic afanele omama abasebasha abafuna ukubuyisa isibalo ngemuva kokubeletha.
  10. Ungasebenzisa iringi yama-Pilates ngokuhlangana neminye imishini yokuzivocavoca, ngokwesibonelo, nebhande le-elastic:

IMPAHLA YOKULUNGELA: ukubuyekeza okuningiliziwe

Ungayithengaphi indandatho yama-Pilates?

Indandatho yePilates yenziwe ngocwecwe olunwebekayo, oluboshwe ngezinto ezifakwe irabha ukunciphisa ukushibilika. Khalisa kahle, kepha unwebeka impela, ukuze uzwe umthwalo uma uwucindezela. Ukuze kube lula, iringi inikezwa ngezibambo ezimbili. Ububanzi bendandatho yi-isotonic 35-38 bheka

Iringi yama-Pilates izindleko ezingabizi, ngakho-ke ziyatholakala kubo bonke abafisa ukwehlukanisa ukuzilolonga kwabo. Inani elikhulu lamanani namasongo we-isotonic athengiswa kuwo I-Aliexpress. Sikhethe izinketho ezimbalwa zamasongo angabizi kakhulu ama-Pilates anamamaki amahle nempendulo enhle. Izinzuzo zokuthenga e-Aliexpress kuyisinqumo esihle, amanani angabizi nokuthunyelwa kwamahhala.

1. Iringi yama-Pilates ngama-ruble angama-600. Ububanzi 36 cm Butholakala ngemibala emi-4.

2. Iringi yama-Pilates ngama-ruble angama-600. Ububanzi 36 cm Butholakala ngemibala emi-3.

3. Iringi yama-Pilates ngama-ruble angama-500. Ngokungafani namanye amamodeli afanayo, iringi ayinikezwa ngepulasitiki, kanye nezinsimbi ezithambile ze-neoprene. Ububanzi obungu-39 cm butholakala ngemibala emi-4. Mayelana nomkhiqizo: i-oda engu-62, isilinganiso esilinganisiwe esingu-4.8.

Indandatho yokuzivocavoca yamaPilates

Sikunikeza Indandatho yokuzivocavoca engu-22 yamaPilateslokho kuzokusiza ukuthi usebenze yonke imisipha yomzimba ongaphezulu nangaphansi. Khumbula ukuthi uma uzivocavoca usuka kuma-Pilates umzimba wakho kufanele ulunge, amahlombe ayokwehliswa abekwe emuva, iqolo langemuva licindezelwe phansi, imisipha yomlenze nezinqe ziqinile, inkinobho yesisu ithanda ukugogoda.

Indandatho yesotonic kulula kakhulu ukuyifunda futhi ngokuhamba kwesikhathi uzokwazi ukusungula izivivinyo ezintsha ngalo mshini. Ngalokhu sincoma ukubona: Ukuzivocavoca okuphezulu okungaphezulu kwama-60 kusuka kuma-Pilates kuya ku-sifco kuzo zonke izindawo eziyinkinga.

Yenza lo msebenzi ngokuphindaphinda okungu-10-15 ohlangothini ngalunye. Uma isikhathi sivuma, ungaphinda umsebenzi ngamunye amasethi ama-2-3. Hlukanisa ukuzivocavoca ngamaqembu emisipha ngezinsuku ezahlukahlukene, noma wenze zonke izivivinyo ngosuku olulodwa.

Indandatho yokuzivocavoca yamaPilates yezingalo, isifuba, emuva

1. Ukuqinisa iringi yemisipha yesifuba

2. Ukuqinisa iringi yemisipha yengalo (ama-biceps)

3. Iringi yokuminyanisa ngaphezulu kwekhanda emahlombe

4. Ukwabela izandla emuva nama-triceps

5. Uphendulela umzimba emuva nasesinqeni

6. Ukuqinisa iringi epulangwe eliseceleni

Indandatho yokuzivocavoca yamaPilates esiswini nasemhlane

1. Ibhayisikili

2. Ukwelula imilenze ngendandatho

3. Ukusonta iringi

4. Ukuphakanyiswa komlenze ngendandatho

5. Ibhuloho le-abs nezinqe

6. Isikebhe

7. twist Russian ngendandatho Pilates

8. I-Hyperextension

Indandatho yokuzivocavoca yePilates yamathanga nezinqe

1. Imilenze iphakamisa ohlangothini lwakho ngaphakathi kwendandatho

2. Umlenze uphakama eceleni nengaphandle lendandatho

3. Ukuqina kweringi ibhuloho

4. Phakamisa umlenze ngesinqe sakho

5. Swing umlenze ngendandatho Pilates

6. Ukudonsa umlenze uphakamise ohlangothini lwakho

7. Igobolondo elinendandatho yama-Pilates

8. Ukuphakamisa imilenze ngenkathi ulele

Siyabonga ngeziteshi ze-youtube ze-gifs: ULinda Wooldridge, Intombazane Ebukhoma, uJessica Valant, u-Amanda Sides, uRobin Long.

Amavidiyo aphezulu ayi-7 anendandatho yama-Pilates

Sikunikeza ividiyo eyi-7 ephumelelayo enezicubu zethoni yokukhala kwe-isotonic futhi sithuthukise ukuma. Amakilasi ahlala isikhathi esihlukile, ngakho-ke uzokwazi ukukhetha ubude besikhathi bohlelo.

1. Ama-pilates anendandatho ngesiRashiya (imizuzu engama-55)

Izincwadi ZesiZulu

2. Ukuzivocavoca umzimba kude nezindawo ezinezindandatho (imizuzu engama-35)

3.Ukuziqeqesha ngonyawo lwe-isotonic ring (imizuzu engu-8)

4.Ukuziqeqesha ngonyawo lwe-isotonic ring (imizuzu engu-14)

5.Ukuziqeqesha ngonyawo lwe-isotonic ring (imizuzu engu-40)

6.Ukuziqeqesha ngendandatho ye-isotonic (imizuzu eyi-15)

7. Iringi yokuziqeqesha yezinqe nesisu (imizuzu eyi-12)

Ukubuyekezwa kwezindandatho zama-Pilates

UMargarita:

U-Isotonic uthenge iringi ezinyangeni ezimbili ezedlule, ujabule kakhulu! Ukwenza ama-Pilates ekhaya iminyaka emi-2 (kulahlekile ngemuva kokubeletha u-12 kg), futhi uma ngikhuluma iqiniso isiqalo sikhathele kancane yi-monotony, nemisipha esetshenzisiwe. Ngokushesha ngemuva kwendandatho yekilasi lokuqala wezwa umthwalo omuhle kakhulu emisipheni yemilenze, emuva, ezinqeni. Ngizamile ukwenza ama-Pilates ngentambo e-elastic, kepha lokho akuhambanga kahle. Ngijabule kakhulu ukuthi ngenhlanhla ngibone esitolo sezemidlalo indandatho ye-isotonic, ungazisoli ngokuthengiwe.

U-Elena:

Uthengele uPilates iringi njengesipho sikamama, usesendlini futhi wacabanga ukuthi angaba wusizo. Ngibandakanyeke inyanga manje, ngijabule kakhulu. Ithi indandatho kuphela ezwa ukungezwani okuhle emisipheni yethanga langaphakathi.

UJulia:

Kusetshenziswe iringi yamaPilates izinyanga ezimbalwa, kwaze kwaba nzima ukwenza ukusebenza kwe-cardio ngenxa yokulimala. Ngokomthetho, umthwalo omuhle, ngangijabule. Manje sengibuyele ekuqeqesheni kanzima futhi iringi iphonswa, kepha ngifuna ukubuyela kumaPilates okungenani kanye ngesonto, ngiyithandile.

U-Anna:

Ukubalwa okuhle kakhulu, uma ufuna ukusebenza kwimisipha yezandla nezinyawo, kungancoma. Isisu, ngasendleleni, siqiniswe ngokuphelele ngamaPilates ajwayelekile futhi ngaphandle kwendandatho. Kepha bengifuna ukucindezelwa okugcizelelwe ezinyaweni, ngathenga indandatho. Indlela, ukuthenga izindandatho isikhathi eside kakhulu kusetshenziswe ibhola kuma-Pilates, kungenzeka futhi ukuthi wenze izivivinyo ezahlukahlukene zokunqanda-ukunganqamuki.

Iringi yama-Pilates (indandatho ye-isotonic) ilungele ukuthambisa imisipha ezimeni zasekhaya kanye nezinkinga zokuvivinya umzimba okuvela kumaPilates. Ithuluzi elihambisanayo futhi elisebenza kahle elikuvumela ukuthi udonse umzimba futhi ususe izindawo eziyinkinga ngaphandle kwemithwalo esindayo yokushaqeka.

Umthelela omncane wokuzivocavoca

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