Pib koj Pilates taug kev? Ua ntej koj dhia mus rau hauv koj thawj chav kawm lossis kev sib tham hauv tsev, nws yog ib qho tseem ceeb kom paub txogcov cuab yeej siv yooj yim. Los ntawm cov classic hloov dua siab tshiab rau cov cuab yeej yooj yim xws li kev tiv thaiv bands thiab mats, txhua daimua lub luag haujlwm tseem ceebhauv kev txhawb nqa koj daim ntawv thiab txhim kho cov txiaj ntsig.
Hauv phau ntawv qhia no, peb yuav qhia koj txog qhov yuav tsum paubPilates khoom rau beginners- lawv yog dab tsi, lawv ua haujlwm li cas, thiab vim li cas lawv tseem ceeb - yog li koj tuaj yeem muaj kev ntseeg siab, nyab xeeb, thiab npaj txhij mus nrog lub hom phiaj.
Xaiv Txoj Cai Pilates Pib
Thaum koj tshiab rau Pilates, xaiv ntawm lev thiab cov cuab yeej siv raws li kev xyaum yuav ua rau tsis meej pem.Mathais Pilatestsuas yog siv koj lub cev qhov hnyav thiab lub txaj hauv pem teb - zoo rau kev tswj lub tsev thiab lub zog tseem ceeb. Tab sisCov khoom siv raws li Pilates, zoo li siv tus hloov kho lossis Cadillac, muaj kev txhawb nqa ntau dua thiab ua haujlwm. Qhov ntawd yog ib tug loj deal rau beginners.
Nrog cov cuab yeej zoo, koj tsis tsuas yog coj los ntawm kev txav nrog kev sib raug zoo, tab sis koj kujtxo qhov kev pheej hmoo ntawm kev raug mob. Springs, straps, thiab adjustable platforms pab koj qhib cov leeg zoo thiab txhim kho koj daim ntawv. Nyob rau tib lub sijhawm, qhov no ua rau kev nce qib sai dua, lub cev zoo dua, thiabkev sib sib zog nqus cov leeg. Cias muab, cov cuab yeej tsim nyog yuav pab koj txav tau ntse dua - tsis yog nyuaj dua.
Qhov tseem ceeb Beginner Pilates Equipment
Koj nrhiav tauPib Pilates khoom sivuas yog txhua yam hais txog kev tsis sib haum xeeb, ntau lub hom phiaj cov cuab yeej uas txhim kho koj lub zog, ruaj khov, thiab yoog raws. Cov hauv paus ntsiab lus no pab nrog kev sib haum xeeb, tsim kom muaj kev vam meej, thiab tuaj yeem yooj yim haum hauv tsev lossis studio ib puag ncig.
Cov Mat
A Pilates mat yog tuab dua li yoga lev - feem ntau yog 1 txog 1.5 cm - txhawm rau txhawm rau koj tus txha nraub qaum thiab pob qij txha thaum ua haujlwm hauv pem teb. Nws yog qhov zoo tagnrho rau kev ua haujlwm tseem ceeb xws li dov-ups thiab puas. Xaiv ib qho uas tsis yog-plam hauv qab thiab sim cov khoom sib txawv xws li ua npuas ncauj ntom ntom lossis cov roj hmab hauv eco kom pom koj qhov zoo tshaj plaws. Ib lub lev zoo cia koj xyaum Pilates yuav luag txhua qhov chaw.
Khawv koob vaj
Cov khawv koob lub voj voog los yog Pilates nplhaib, yog ib tug 35-38 cm saj zawg zog nplhaib nrog padded leeg. Nws ntxiv kev tiv thaiv rau kev tawm dag zog thiabtsom cov leegzoo li koj tus ncej puab, hauv siab, thiab caj npab. Compact thiab kev mus ncig-phooj ywg, nws zoo meej rau kev ua kom koj qhov kev xyaum ua kom tob. Nyem nws ntawm koj txhais tes, hauv caug, lossis pob taws los txhawb kev sib koom tes thiab ntxiv ntau yam kev txav xws li txuas hniav lossis ceg nias.
Resistance Bands
Resistance bands yog tus nqi pheej yig, pib-phooj ywg, thiab tuaj nyob rau hauv ntau theem kuj. Lawv ntxiv dag zog rau kev tawm dag zog xws li caj npab rub, ceg ncab, thiabsab ceg nqa- txhawb kev siv zog tsis muaj kev cuam tshuam. Hnav thiab nqa tau yooj yim, lawv zoo meej rau kev ua haujlwm hauv tsev lossis mus ncig.
Pilates Pob
A Pilates bal (los yog Swiss pob)txhawb kev sib npaug, posture, thiabcore zoglos ntawm kev sib tw koj qhov kev ruaj ntseg thaum ua haujlwm. Muaj nyob rau hauv qhov ntau thiab tsawg 55-75 cm, xaiv ib qho raws li koj qhov siab rau kev txhawb nqa kom zoo. Nws hloov pauv yooj yim txav mus rau hauv tag nrho lub cev workouts-zoo meej rau kev ntxiv ntau yam ntawm lev lossis hloov kho.
Foam Roller
A ua npuas ncauj roller yog ib tug zoo rov qab cuab tam rau eases mob, txhim kho kev ncig, thiabboosting yooj. Muaj nyob rau hauv ntau qhov ntau thiab tsawg, nws pab txo qis hauv koj lub nraub qaum, ob txhais ceg, thiab caj npab. Siv nws ua ntej lossis tom qab Pilates los txhawb kev rov qab los thiab ua kom koj lub cev zoo tshaj plaws.
Tus Reformer Demystified
Ntawm tag nrhoPilates cov cuab yeej, tus hloov kho sawv tawm rau nws cov qauv tsim thiab ntau yam.Nrog nws cov zawv zawg cab, adjustable springs, thiab thav duab ruaj khov, nws tsim lub platform dynamic rau tag nrho lub cev lub zog, tswj, thiab lub siab lub ntsws txav.
Nws yog dab tsi
Covtus neeg hloov khoyog atxaj zoo li Pilates tshuabnrog lub cushioned platform hu ualub tsheb. Lub tsheb thauj neeg no glides raws cov tsheb ciav hlau thiab txuas nrogadjustable springs, uas tsim kev tiv thaiv. Los ntawm kev hloov covcaij nplooj ntoos hlav nro, koj tuaj yeem ua txhua yamkev tawm dag zogyooj yim dua lossis nyuaj dua kom phim koj qib. Afootbarthiabcov hluacia koj ua haujlwm rau kojcaj npab thiab cegnyob rau hauv ntau yam kev qhia.
Qhov no tsis yog koj limat Pilates. Thaummat uatso siab raulub cev hnyavthiablub ntiajteb txawj nqus, covReformer Pilatesqhiatsis kamthiabdynamic zogntawm nwsspringsthiabzawv zawg carriage. Qhov kev teeb tsa no muaj txoj hauv kev tshiab rauqhib cov leeg,txhim kho kev sib npaug, thiab kho koj tus kheejkev sib tw. Vim lubtus neeg hloov khotxhawb nqa koj lub cev, tshwj xeeb tshaj yog pab tau yog tias koj muajmob sib koomlos yogtxwv kev txav mus los. Ntau tshaj li ib qho kev tawm dag zog, nws txhawb nqakev xav txav-qhia koj kom tsom ntsoov rauua pa,tswj, thiabprecision, uas yog lub hauv paus ntawmPilates.
Nws ua haujlwm li cas
- ●Kho cov Springs: Ntau lub caij nplooj ntoos hlav txhais tau tiassiab duarau ib qho nyuaj workout. Tsawg dua qhov ua rau lub nra hnyav, ua kom txav tau yooj yim dua thiab tswj tau ntau dua - zoo meej rau cov pib tshiab lossis rov ua haujlwm.
- ●Tshawb xyuas Cov Khaub Ncaws thiab Cov Khaub Ncaws: Covfootbartxhawb nqa ntau yamtxhais ceg thiab core exercises, thaum lubcov hluacia koj thawb lossis rub siv koj licaj npab thiab ceg. Xyuas kom tseeb tias txhua yam tau teeb tsa kom phim koj lub cev thiab lub hom phiaj kev txav mus los.
- ●Ua ntej kev nyab xeeb: Pib qeeb. Tsom ntsoov rau kev khaws ciadaim ntawv zoo, koom nrog kojtub ntxhais, thiab khaws koj tus kheejua pa tsis tu ncuathoob plaws txhua qhov kev txav mus los.
- ●Txaus siab rau txheej txheem: Pilates yog kev xyaum, tsis yog kev sib tw. Siv koj lub sijhawm, txav mus los nrog lub hom phiaj, thiab txaus siab rau txoj kev taug thaum koj tsim lub zog, tswj, thiab kev ntseeg siab.
Cov txiaj ntsig pib
Covtus neeg hloov khoyog maj mam rau cov pob qij txha, ua rau nws yog ib qho kev xaiv zoo raupib, cov recovering los ntawmraug mob, los yog leej twg nrogmob caj dab. Txhua workout lub hom phiajtag nrho lub cev- txawm tias koj thawb lublub tsheblos yog rub lubcov hlua, koj nyob nraum engaging kojob txhais ceg, caj npab, nraub qaum, thiabtub ntxhaistag nrho ib zaug.
Vim tias lub tsheb thauj mus los, koj lub cev yuav tsum ua haujlwm tas li kom nyobruaj khov, uas pab txhim khokev sib npaug, kev sib koom tes, thiab tobcore zog.Covcoj, tswj kev txavqhia koj kom raugdaim ntawvthiabtxheej txheem, tsim cov qauv txav ntse uas txhawb nqa kev vam meej mus ntev-tsis yog hauvPilates, tab sis nyob rau hauv tejqoj ib ce.
Xaiv Koj Tus Kheej Thawj
Xaivkoj thawj pilates iav ua ib tug pibyog txhua yam hais txog kev nrhiav kev sib npaug ntawm koj tus kheej lub hom phiaj kev noj qab haus huv, qhov chaw hauv tsev, thiab pob nyiaj siv. Lub hom phiaj yog xaiv cov cuab yeej uas tso cai rau koj pib ruaj ntseg, tsim kom muaj tus cwj pwm ntse, thiab tswj kev nce qib ntxiv.
Koj Lub Hom Phiaj
- ● Pib los ntawm kev nug koj tus kheej seb koj xav ua kom tiav nrog Pilates.
- ● Yog tias koj lub hom phiaj tseem ceeb yog tsim kom muaj zog, siv cov hlua tiv thaiv los yog lub teeb dumbbells kom muaj kev sib tw ntawm kev txav yooj yim.
- ● Rau kev txhim kho yooj,yoga pluajlos yogua npuas ncauj rollertuaj yeem pab koj ncav cuag qhov tob tob thiab yooj yim rau cov leeg mob.
- ● Ntau tus pib pib nrog kev tawm dag zog lub cev vim lawv tsom mus raucore tswj thiab sib npaug.
- ● Kev teeb tsa lub hom phiaj meej thiab muaj tseeb pab koj xaiv cov cuab yeej tsim nyog thiab ntsuas koj qhov kev vam meej.
- ● Txhua daim Pilates iav ua haujlwm rau lub hom phiaj:mats muab cushioning, bands ntxiv kuj, thiab props pab nrog kev sib tw lossis nce koj qhov kev txav mus los.
Koj Qhov Chaw
Ntsuas qhov chaw hauv pem teb koj npaj siab yuav nyob. Lub pilates lev yuav tsum nyob ib ncig ntawm 2m x 1m ntawm qhov chaw ntshiab, tab sis qee yam khoom siv lossis tshuab xav tau ntau dua. Yog qhov chaw nruj,foldable lev, lub teeb bandsthiab cov khoom me me nestle nyob rau txhua qhov chaw thiab khaws tau yooj yim. Qhov no yuav ua rau koj qhov chaw ua haujlwm tsis zoo thiab yuav ua rau muaj kev mus ncig thiab ntog. Qhov chaw thaj yeeb nyab xeeb, teeb pom kev zoo tawm ntawm txoj kev cuam tshuam pab kom muaj zog thiab ua rau koj rov qab los.
Koj Cov Nyiaj Txiag
| Khoom siv | Tus nqi (USD) | Kev ntsuam xyuas (/5) |
| Pilates Mav | $20–$50 | 4.5 |
| Resistance Bands | $10 – $30 | 4 |
| Foam Roller | $15 – $35 | 4 |
| Pilates Nplhaib | $20 – $40 | 4 |
Cov khoom tseem ceeb
- ●Mat: Lub hauv paus tseem ceeb rau txhua tus Pilates pib. Muab cushioning thiab kev nplij siab, tshwj xeeb tshaj yog thaum qoj ib ce ntawm cov plag tsev nyuaj.
- ●Resistance Bands: Lub teeb yuag, cov cuab yeej nqa tau yooj yim uas ntxiv kev cob qhia lub zog rau Pilates workouts tsis siv ntau qhov chaw lossis raug nqi ntau.
- ●Foam Rollers: Cov cylindrical props siv los pab nrog ncab, txhim kho cov nqaij ntshiv, thiab pab cov leeg nqaij.
- ●Cov khoom me me (Pob, Rings): Cov cuab yeej siv tau yooj yim tsim los txhawb kev ncab, txhim kho kev sib raug zoo, thiab txhim kho cov leeg nqaij thaum lub sijhawm ua haujlwm.
Peb tau cog lus los muab kev txhawb nqa tshwj xeeb thiab
top-tier kev pabcuam thaum twg koj xav tau!
Koj Thawj Cov Khoom Pilates Workout
Mastering Proper Form hauv Pilates
- 1. Pib los ntawm kev sawv siab, ua kom koj lub cev nyob hauv txoj kab ncaj nraim. Qhov no pab tiv thaiv kev raug mob thiab ua kom koj tau txais txiaj ntsig zoo tshaj plaws ntawm txhua qhov kev txav mus los.
- 2.Koom koj lub hauv pauslos ntawm kos koj cov hlab ntsha sab hauv thiab sab saud. Qhov no stabilizes koj midsection thiabtxhawb nqa koj nraub qaum.
- 3.Thaum siv cov cuab yeej zoo li tus hloov kho lossis Wunda Chair, txav mus qeeb thiab tsis tu ncua. Qhov no tso cai rau koj cov leeg kom yoog raws thiab pab koj tswj hwm txhua qhov kev tawm dag zog.
- 4.Yog tias koj tsis paub meej txog koj daim ntawv, siv daim iav lossis kaw koj tus kheej hauv video. Qhov no tuaj yeem pab koj pom qhov yuam kev thaum ntxov.
- 5.Tshawb xyuas koj lub cevthaum pib thiab tsis tu ncua thoob plaws koj qhov kev tawm dag zog. Kev kho me me-xws li hloov koj txhais taw lossisrelaxing koj lub xub pwg nyom- tuaj yeem ua qhov sib txawv loj.
Pilates Safety Tips
Peb mam li qhia koj ib yam khoom ntawm ib lub sij hawm, ua ntej koj pib. Ob tus neeg hloov kho thiab Cadillac / Wunda Chair txhua tus muaj qhov txav thiab tuaj yeem hnov zoo siab thaum xub thawj. Nrog rau phau ntawv qhia lossis thov kev pab yog tias koj nyob hauv chav kawm.
Siv ib daim lev tuab yog tias koj nyob hauv pem teb lossisexecuting txavntawm qhov chaw hnyav. Qhov notiv thaiv koj tus txha nraub qaum thiab pob qij txha, yog li tag nrho cov kev coj ua muaj kev nyab xeeb dua. Yog li tsis txhob overdo nws, tshwj xeeb tshaj yog thaum koj thawj zaug. Ua tib zoo saib seb koj lub cev xav li cas, so yog tias koj xav tau.
Npaj koj qhov chaw ua haujlwm. Thawb cov hnab thiab khau tawm mustiv thaiv tsis txhob ntog lossis ntog.
Pib Pilates Tsiv
- ●Footwork ntawm tus hloov kho: Puag, nias koj ob txhais taw mus rau hauv lub footbar, thiab thawb lub carriage tawm.Ua kom pom tseeb ntawm kev txav mus losthiab txhob txwm ceev.
- ●Caj npab presses nrog tiv thaiv bands: Zaum siab, voj hlua ib ncig ntawm koj txhais taw, tuav qhov kawg, thiab nias koj txhais tes rau pem hauv ntej,ua kom koj nraub qaum ncaj.
- ●Ob txhais ceg voj voog nrog cov hlua: Pw rau ntawm tus hloov kho, tso ko taw hauv cov hlua, thiabua lub voj voog me mehauv huab cua. Khaws koj lub duav.
- ●Zaum qaum stretch: Zaum ob txhais ceg ncaj, ncav mus rau pem hauv ntej, thiabpuag ncig koj qaum, ces yob rov qab.
Pib nrog cov ntu luv luv, nyob ib ncig ntawm 15-20 feeb hauv qhov ntev, kom ua tau raws li qhov kev tawm dag zog thiab cov cuab yeej siv. Thaum koj npaj txhij, ntxiv cov kev tawm dag zog tshiab lossis twv koj tus kheej nrog cov kev xaiv nyuaj dua. Ntau cov yeeb yaj kiab hauv online qhia txog kev pib ua haujlwm, nrog cov khoom siv niaj hnub thiab niaj hnub.
Xaus
Pib ntawm koj txoj kev Pilates pib nrog kev nkag siab koj cov cuab yeej. Los ntawmPilates Reformer tshuabrau mats, rings, thiab resistance bands, txhua lub cuab yeej txhawb nqa koj daim ntawv, tswj, thiab kev vam meej-tshwj xeeb tshaj yog thaum koj nyuam qhuav pib.
Yog tias koj npaj txhij los nce qib koj li niaj hnub, xav txog kev nqis peev hauv ibPib-phooj ywg Pilates hloov kho. Nws yog ib txoj hauv kev zoo tshaj plaws los tsim kom muaj zog thiab yoog raws nrog kev sib raug zoo thiab kev txhawb nqa. Txawm hais tias koj tab tom kawm hauv tsev lossis hauv ib lub studio, qhov kev teeb tsa zoo yuav pab koj nyob twj ywm thiab txhawb nqa.
Yog tias koj muaj lus nug lossis xav tau kev pab xaiv lub iav zoo, thov hu rau peb ntawm WhatsApp + 86-13775339109, WeChat 13775339100 txhua lub sijhawm. Peb nyob ntawm no los txhawb koj txoj kev taug kev Pilates.
Tham nrog peb cov kws tshaj lij
Txuas nrog NQ kws tshaj lij los tham txog koj cov khoom xav tau
thiab pib ntawm koj qhov project.
Cov lus nug nquag
Dab tsi yog qhov zoo tshaj plaws Pilates khoom rau cov pib tshiab?
Ib lub pilates lev yog koj qhov kev xaiv zoo tshaj plaws rau cov pib tshiab. Nws muab kev pabcuam thiab kev nplij siab rau kev txav chaw qis. Resistance bands thiab pob me me yog pheej yig thiab yooj yim siv rau cov pib tshiab.
Kuv puas xav tau ib tus neeg hloov kho los pib Pilates?
Tsis yog, koj tsis xav tau tus hloov kho kom pib pilates. Ntau qhov kev tawm dag zog tsuas yog xav tau ib lub lev thiab cov khoom siv yooj yim xws li cov hlua. Kev hloov kho yog qhov zoo tab sis tsis yog qhov tsim nyog rau cov pib tshiab.
Kuv xav tau chaw ntau npaum li cas rau cov cuab yeej Pilates hauv tsev?
Lub compact, qhib qhov chaw ntawm kwv yees li 2m x 2m yog txaus rau feem ntau ntawm beginner pilates apparatus. Xyuas kom koj muaj qib siab ntawm kev txav mus los hauv koj qhov chaw.
Cov khoom siv Pilates puas kim?
Tej yam yooj yim xws li mats, bands thiab pob yog pheej yig. Cov cuab yeej loj dua li tus hloov kho tuaj yeem ua tus nqi ntau dua. Pib nrog cov cuab yeej yooj yim yog ob qho tib si pheej yig thiab pib-phooj ywg.
Cov cuab yeej Pilates puas tuaj yeem pab txhim kho lub cev?
Yog lawm, Pilates iav thim rov qab cov kev txav hauv tsev. Qhov no tuaj yeem nthuav dav rau kev txhim kho lub cev, kev sib npaug thiab kev ruaj ntseg tshwj xeeb tshaj yog thaum siv tas li.
Ntau npaum li cas cov neeg pib yuav tsum siv cov cuab yeej Pilates?
Yog tias koj yog tus pib, tua 2-3 zaug hauv ib lub lis piam. Qhov no tsim kom muaj qhov zaus zoo uas tso cai rau koj los tsim lub zog, yoog raws thiab kev ntseeg siab nrog cov khoom siv yam tsis muaj kev ntxhov siab.
Puas muaj cov lus qhia kev nyab xeeb rau kev siv cov cuab yeej Pilates?
Ua raws li cov lus qhia, thiab pib maj mam. Siv iav rau ntawm qhov chaw, thiab tshuaj xyuas qhov tawg ua ntej siv. Yog tias koj tuaj yeem tau txais kev qhia los ntawm tus kws qhia pilates uas muaj ntawv pov thawj.
Kuv yuav tsum paub dab tsi ua ntej kuv thawj chav kawm Pilates?
Kuv yuav tsum paub dab tsi ua ntej kuv thawj chav kawm Pilates?
- ● Koj yuav ua haujlwm cov leeg uas koj tsis paub koj muaj.
- ● Paub Peb Hom Pilates uas peb muaj nyob rau ntawm Pilates Lab.
- ● Lub Hom Phiaj Mus Txog Ob peb feeb ntxov.
- ● Tsom ntsoov rau kev ua pa thiab kev nco qab.
- ● Tsis txhob cia Cov Cai Tshiab cuam tshuam koj.
Puas yog Pilates nyuaj dua yoga?
Pilates yeej yog ib qho kev tawm dag zog ntau dua uas hlawv calories sai dua thiab ua rau lub cev tshwm sim sai dua, yog li koj tuaj yeem ua qhov kev sib cav tiasPilates yog qhov nyuaj ntawm ob. Tab sis dua, txhua yam los ntawm qhov koj xav tawm hauv chav kawm thiab cov txheej txheem koj tus kws qhia coj mus rau koj.
Post lub sij hawm: Lub Xya hli ntuj-21-2025