Kudzidzira Pilates Kunogona Kukubatsira Iwe Kuderedza uremu?

Zvemukati

• Pilates chiitiko chakanaka here chekudzikira uremu?
• Ko tsvakurudzo inoti chii?
• Ndeapi macalorie anopisa Pilates?
• Ko macalorie anoita sei kurasikirwa nekurema?
• Unofanira kudzidzira Pilates kangani?
• Chii chinonzi Pilates mhedzisiro?
• Matipi ekuremerwa uremu
• Tora woenda nazvo

Pilates chiitiko chakanaka here chekudzikira uremu?

Pilates inozivikanwa yakaderera-kukanganisa kurovedza muviri. Inoshanda pakukwirisa, kuvaka mhasuru yakaonda, uye kugadzirisa mamiriro.

Kudzidzira Pilates kunogona kubatsira kune hutano hwako uye kukubatsira iwe kuchengetedza huremu hwakanaka.

Asi, maPilates anogona kunge asingakwanise kudzikira uremu semamwe maekisesaizi epamoyo, sekumhanya kana kushambira. Izvi zvinodaro nekuti iwe uchapisa mashoma macalorie mune echinyakare mat Pilates makirasi pane kana iwe ukaita mamwe ma cardio maekisesaizi.

Asi kana iwe uchinakidzwa nemakirasi ePilates iwe unogona kunge uchikwanisa kunamatira kune yako tsika tsika nekutora aya makirasi nguva dzose. Iwe unenge zvakare uine mukana wekuchengetedza mararamiro ane hutano.

Kana chinangwa chako chiri kurasikirwa uremu, edza kusanganisa maPilates nechikafu chine hutano uye mamwe maitiro ekurovedza muviri. Mamwe maPilates ane kudzidziswa kwesimba uye mamwe maitiro eiyo cardio kurovedza muviri sekufamba, kushambira, kumhanya, kana kuchovha bhasikoro.

Verenga pamusoro kuti udzidze zvakawanda nezve mabhenefiti ePilates uye iro basa rainogona kutamba mukubatsira iwe kudzikisa huremu.

Ko tsvakurudzo inoti chii?

Tsvagiridzo yePilates yekudzora uremu yakasanganiswa.

Mumwe muna 2017 akacherekedza vakadzi makumi matatu nevanomwe vanorema kana vakafutisa vane makore makumi matatu kusvika makumi mashanu.

• kuonda
• kudzikisa BMI
• toning chiuno
• kuderera kwedumbu nehudyu kutenderera

Izvo hazvina kuita mutsauko muhuremu hwemuviri hwakaonda (huremu hwemuviri huremu hunobviswa kubva pahuremu hwese hwemuviri) hazvo.

Izvi zvakafananidzwa neboka risingaite kurovedza muviri panguva ino.

Mumwe akacherekedza vakadzi vanopera kuenda kumwedzi vane makore 59 kusvika makumi matanhatu nematanhatu ekuberekwa. Yakaona kuti vhiki gumi nembiri dzekudzidzira mat Pilates zvakakonzera kushanduka pakuumbwa kwemuviri.

Asi ivo vatori vechikamu vakaita zvakanyanya kuwedzera dumbu, kumusoro, uye ezasi simba remakumbo. Vanoongorora vanofungidzira kuti pakanga pasina shanduko mukuumbwa kwemuviri nekuti vakadzi vari muchidzidzo havana kushandura madhayeti avo.

Kune zvekare kubva ku2015 yakaratidza kuti maPilates anogona kuve anoshanda kune asingaperi low back pain manejimendi uye kumwe kukuvara kwekugadzirisa. Asi zvimwe zvidzidzo zvinodiwa.

Usambofa wakadzidzira maPilates kana iwe wakakuvara kana kurwadziwa pasina mvumo yachiremba.

Ndeapi macalorie anopisa Pilates?

Huwandu hwe macalorie auchapisa muPilates zvinoenderana nehuremu hwako hwazvino, kana iwe uri kuita bonde kana kirasi yekuvandudza, uye padanho rekuoma kwekirasi.

Kune mumwe munhu anenge zana nemakumi mashanu emapaunzi, imwe yemaminitsi makumi mashanu ePilates mat kirasi padanho rekutanga inopisa ingangoita 175 macalorie. Kirasi yepamberi yemaminetsi makumi mashanu inopisa dzinosvika mazana maviri nemakumi mashanu nemashanu emarori

Iwe uchapisa macalorie mazhinji mukirasi yePilates reformer kana chero kupi kwekurovedza muviri kwePilates uko iwe unokwidziridza kurova kwemoyo wako.

Ko macalorie anoita sei kurasikirwa nekurema?

Kuti urasike 1 pondo, unofanirwa kupisa anenge mazana matatu nemazana mashanu emakoriori.

Kana chinangwa chako chiri chekudzikira huremu, ungangoda kuyedza cardio kurovedza muviri sekufamba, kumhanya, kana kuchovha bhasikoro, kuwedzera kuPilates. Uyezve tarisa pakudya chikafu chine hutano neakaonda mapuroteni, zviyo zvese, michero, uye miriwo.

Unofanira kudzidzira Pilates kangani?

Kana iwe uri mutsva kuPilates, edza kudzidzira kaviri kusvika katatu pavhiki kuti uwane mabhenefiti ese.

Unogona zvakare kuyedza epamusoro makirasi ePilates senge maPilates ekugadzirisa makirasi uye makirasi akabatanidzwa sePiloxing (Pilates uye tsiva) kana maYogalates (iyo yoga nePilates.)

Iwe uchapisa macalorie mune aya akazara makirasi emuviri kupfuura mune echinyakare Pilates mat kirasi.

Kana iwe uri kuyedza kudzikisa huremu, tora chikamu mumhando idzi dzemakirasi akabatanidzwa kakati wandei pavhiki kuti uwane mhedzisiro. Iwe unogona zvakare kuchinjanisa maPilates makirasi aine masimba ekudzidzisa zvikamu (nezviyereso) uye cardio kurovedza muviri.

Kubatanidza maPilates nemamwe marudzi e cardio kurovedza muviri uye kusimbisa kudzidzisa, pamwe nekudya kudya kunovaka muviri, inzira inoshanda yekutaurisa tsandanyama dzako uye nekukubatsira iwe kuzadzisa yako uremu zvinangwa.

Chii chinonzi Pilates mhedzisiro?

Iyo "Pilates mhedzisiro" ndiyo pfungwa yekuti kudzidzira maPirate kunogona kutungamira mukumisikidza mamiriro, mhasuru toni, uye nenzvimbo yepakati yetoni.

Mhedzisiro yeiyi "mhedzisiro" ndeyekuti zvinoita sekunge warasikirwa nehuremu. Imhaka yekuti kana iwe wawana kana kusimbisa tsandanyama dzako, unogona kutaridzika zvakaenzana zvakakwana, kunyangwe kana usina kurasikirwa nehuremu.

Matipi ekuremerwa uremu

Kuita maekisesaizi kwakakosha pakurasikirwa nehuremu, asi zvakakoshawo kuti utarise pane zvaunodya.

Idya kudya kunovaka muviri uye zvinwiwa zvine mapuroteni akaonda, miriwo, michero, uye zviyo zvakakwana.

Ona chiremba wako kana nyanzvi yezvokudya kuti ugadzire chirongwa chekudya kwezvinangwa zvako. Kune chengetedzo, usambofa wakadya pasi pe 1,200 macalorie pazuva.

Tora woenda nazvo

Pilates inoshanda yakaderera-maitiro ekurovedza muviri. Zvinogona kubatsira pakukwirisa mhasuru, kunongedza musimboti, uye kugadzirisa mamiriro.

Inogona zvakare kubatsira nekudzoka kubva pakurwadziwa kumashure uye kumwe kukuvara nekusimbisa nzvimbo yakakanganiswa.

Kana iwe uri kutsvaga kuti uderedze huremu, unogona kuisa maPilates mune yako Wellness chirongwa. Dzidzira Pilates uye chengetedza chikafu chine hutano uye mararamiro eakanakisa mhedzisiro.

Nguva dzose tarisa nachiremba wako usati watanga mutsva maitiro ekurovedza muviri.