Hang ha u se u ipabolametheo, boikoetliso bo tsoetseng pele ba Pilatesho Reformer, Cadillac, kapa Setulo se ka nka matla a hau, ho tenyetseha, le taolo ho ea boemong bo latelang. Metsamao enaphephetsa mantlha ea hau, ntlafatsa botsitso, 'me u tebise khokahano ea hau ea kelello le' mele.
✅ Raliphetoho: The Advanced Landscape
Hang ha u se u tseba lintho tsa motheo tsaRaliphetoho Pilates, boikoetliso bo tsoetseng pele bo ka phephetsa matla a hau, botsitso, le tlhokomeliso ea 'mele le ho feta. Metsamao ena e etselitsoe hokopanela lihlopha tse ngata tsa mesifaka nako e le nngwe, ntlafatsa taolo, le ho tebisa ho tenyetseha. Lithupelo tse peli tse hlahelletseng tse tsoetseng pele ke The Snake le The Overhead.
1. Noha
Tsepamisa maikutlo:Khokahano ea mantlha, ho sisinyeha ha mokokotlo, le ho leka-lekana
Noha ke eonaboikoetliso bo rarahaneng ba Bo-raliphetohoe kopanyang metsamao ya ho potoloha le taolo e nepahetseng ya kariki. Ho qala sebakeng se lutseng kapa se khumameng, uenakopanela mantlhaha o ntse o tsamaisa kariki ka thoko kapa ka tsela e chitja. Boikoetlisoe phephetsa ts'ebetso ea oblique, ho hlaka ha lesapo la mokokotlo, le botsitso bo matlaka har'a 'mele, mahetleng le letheka.
Lintlha tsa Bohlokoa:
* Boloka mokokotlo o sa nke lehlakore le phefumoloho e laoloang hohle.
* Qoba ho putlama mahetla kapa ho lumella pelvis hore e sekame ho feta tekano.
* Tsepamisa maikutlo linthong tse boreleli, tse phallang ho e-na le ho potlakela ho kenya letsoho ka botlalo mesifa e tsitsitseng.
2. The Overhead
Tsepamisa maikutlo:Matla a holimo a 'mele, botsitso ba mahetla, le taolo ea mantlha
The Overhead e kenyelletsaho phahamisa matsoho ka hodimoha u ntse u boloka ho tsamaisana le koloi, hangata e kopantsoe le metsamao ea maoto kapa maeto a likoloi. Boikoetliso bonae matlafatsa mahetla, mokokotlo o ka holimo, le mokokotlo, ha e ntse e ntlafatsa boemo le ho tsamaea ha mahetla.
Lintlha tsa Bohlokoa:
* Boloka mokokotlo oa hau o kopane 'me likhopo li tsitsitse ho sireletsa mokokotlo o ka tlase.
* Tsamaisa kariki butle, u netefatse hore ho na le tsitsipano har'a liliba.
* Qoba ho notlela litsoe ka botlalo; boloka li-micro-bends bakeng sa polokeho e kopanetsoeng.
Ke Hobane'ng ha Boikoetliso Seea Bohlokoa?
Advanced Reformer exercises like The Snake and The Overheadsutumelletsa meeli ea metsamao e tloaelehileng ea Pilates. Li hloka tšebelisano, ho nepahala le matla, ho thusa lingaka ho ntlafatsa khokahano ea 'mele le kelello, ho ntlafatsa boikoetliso ba' mele, le ho fumana botsitso bo boholo ba mesifa. Ho kenyelletsa tsena ts'ebetsong ea haue netefatsa kgolo e tswelang pele le bokgoni ba Mofetohedi.
✅ Cadillac: The Elite Frontier
The Cadillac, eo hape e tsejoang e le Tafole ea Trapeze, ke e 'ngoe ea likotoana tse feto-fetohang le tse tsoetseng pele tsa lisebelisoa tsa Pilates. Motsoako oa eona oaliliba, mekoallo, le lihokelo tsa trapezelumella bakeng sa boitlhakiso rarahaneng horephephetsa matla, botsitso, le ho tenyetsehaka litsela tse seng kae mechine e meng e ka. Bakeng sa lingaka tse tsoetseng pele, boikoetliso bo kang Hanging Pull-Ups le Bicycle in the Air li sutumelletsa meeli ea taolo ea mantlha lekopano ya mmele ka botlalo.
1. Li-Hull-Ups tse Leketlileng
Tsepamisa maikutlo:Matla a holimo a 'mele, botsitso ba scapular, le ho kopanela ha mantlha
Li-Pull-Ups tse Leketlileng ho Cadillacsebelisa trapeze barkapa ho sututsa ka hare ho phahamisa le ho theola mmele ka tsela e laolehileng. Boikoetliso bonao thaotha matsoho, mahetla le mokokotloha a ntse a batla botsitso bo matla ba mantlha ho boloka ho tsamaisana ho pholletsa le mokhatlo. Ke boikoetliso ba boemo bo holimo boo hapee ntlafatsa matla a ho tšoara le ho hokahanya.
Lintlha tsa Bohlokoa:
* Beha mahetla fatše le hole le litsebe ho sireletsa molala.
* Kopanya mesifa ea mpa ho tsitsisa lesapo la mokokotlo.
* Tsamaea butle le ka taolo, u shebane le koloi e boreleli le motsamao oa bar.
2. Baesekele Moeeng
Tsepamisa maikutlo:Matla a mantlha, ho sisinyeha ha letheka, le ho hokahanya
Baesekele Moeenge phephetsa mesifa ea mpa le lirope tsa nokaha o ntse o hokahanya metsamao ya maoto ka ho fapanyetsana. Maqhoele a emisitsoeng kapa liliba tse theohileng tsa Cadillacfana ka khanyetso le tshehetso, ho lumella ngaka hore e tsamaise maoto ka motsamao o kang oa baesekele ha a ntse aho tshoara mmele o phahamisitsoeng, o keneng.
Lintlha tsa Bohlokoa:
* Boloka mokokotlo o huleloa ka hare le mokokotlo o tlase o le molelele ho qoba ho phunya.
* Tsamaisa maoto ka mokhoa o laolehileng, o nang le morethetho ho e-na le ho potlakela ho pheta-pheta.
* Tsepamisa maikutlo ho bolokeng khanyetso le motsamao o bonolo bakeng sa boitlamo bo nepahetseng.
Ke Hobane'ng ha Boikoetliso Seea Bohlokoa?
Likoetliso tsena tse tsoetseng pele tsa Cadillacetsa mohlala oa mochine's matla a phahameng. Li hloka motsoako oa matla, ho tenyetseha, le taolo e nepahetseng, e leng se etsang hore e be tse loketseng bakeng sa lingaka tse nang le boiphihlelo tse ikemiselitseng hoba sutumelletsa Pilates ea bonaho isa boemong bo latelang. Kamehla ho kenyelletsa mekhatlo ena e kantlafatsa ho leka-lekana ha mesifa, ho hokahanya, le ho kopanya 'mele ka botlalo.
Re ikemiselitse ho fana ka tšehetso e ikhethang le
tšebeletso ea boemo bo holimo neng kapa neng ha u e hloka!
✅ Setulo: Sehlohlolo sa Precision
Setulo sa Pilates,E tsejoang hape e le Setulo sa Wunda, ke sesebelisoa se kopaneng empa se na le phephetso e kholo. Melato ea eona e nyane e hanana le bokhoni ba eona ba homatla a teko, teka-tekano le taolo. Boikoetliso bo tsoetseng pele ho Setulo bo hloka ho nepahala le boitlamo ba 'mele o felletseng, e leng se etsang hore e be se loketseng bakeng sa litsebi tse batlang hontlafatsa botsitso le momahano. Likoetliso tse peli tse hlahelletseng ke The Tendon Stretch le The Handstand.
1. The Tendon Otlolla
Tsepamisa maikutlo:Ho tenyetseha ha namane le hamstring, botsitso ba mantlha, le ho tsamaea ha maqaqailana
The Tendon Stretch e kenyelletsaho ema Setulongka lirethe tse phahamisitsoeng kapa tse atolositsoeng holim'a pedal, ho hatella fatše ho kenya maoto ha u ntse uho boloka mokokotlo o sa nke lehlakore. Koetliso ena e otlolla manamane le li-hamstrings ha ka nako e le 'ngoe e kenya tšebetsong ea mantlha holaola motsamao.
Lintlha tsa Bohlokoa:
* Boloka pelvis e sa nke lehlakore 'me lesapo la mokokotlo le lelelele.
* Kopanya mala ho thibela ho aparela bokatlase ba mokokotlo.
* Tsamaea butle le ka taolo ho kenya mesifa ea maoto le ea mantlha ka botlalo.
2. The Overhead
Tsepamisa maikutlo:Matla a holimo a 'mele, botsitso ba mahetla, le ho leka-lekana
The Handstand ka Setulo ke motsamao o tsoetseng pele haholo o hlokang ho phahamisetsa 'mele holimo ka matsoho holim'a pedal. Boikoetliso bonae hlahisa mahetla, matsoho, le bokahare, ha e ntse e ntlafatsa tekano le tekatekano. Hangata e sebelisoa ke litsebi tse nang le phihlelo hohaha boitshepodibakeng tse sothehileng.
Lintlha tsa Bohlokoa:
* Kopanya mantlha ka botlalo ho boloka tumellano le ho qoba ho thella mokokotlong.
* Boloka mahetla a le matla le hole le litsebe ho sireletsa molala.
* Qala ka li-lifts tse nyane kapa li-handstands tse sa fellang pele u hatela pele ho li atoloso tse felletseng.
Ke Hobane'ng ha Boikoetliso Seea Bohlokoa?
The Tendon Stretch le Handstand e fana ka mohlala oa ho nepahala le holaola Setulo e fana ka. Boikoetliso ka bobelikopanela lihlopha tse ngata tsa mesifaka nako e le nngwe mme e hloka motsamao o nahanang. Ho tseba lithupelo tsena ho matlafatsa matla, botsitso, ho tenyetseha le botsitso, ho totobatsa karolo e ikhethang ea Setulo hokoetliso e tsoetseng pele ea Pilates.
✅ Qetello
E tsoetseng peleBoikoetliso ba Pilatesfana ka menyetla e sa feleng ea ho holisa tloaelo ea hau ka mokhoa o sireletsehileng le ka katleho. Ka tataiso e nepahetseng le koetliso e tsitsitseng, u ka khonantlafatsa matla a hau, motsamao, le bophelo bo botle ba lesapo la mokokotlo.
Buisana le Litsebi Tsa Rōna
Ikopanye le setsebi sa NQ ho buisana ka litlhoko tsa sehlahisoa sa hau
'me u qale morero oa hau.
✅ Lipotso ka Pilates Reformer
1. Ke mang ea lokelang ho leka boikoetliso bo tsoetseng pele ba Pilates mochining oo?
Boikoetliso bo tsoetseng pele ba Pilates bo loketse batho ba nang le boiphihlelo bo matla ba mantlha ba Pilates, botsitso bo botle ba mantlha, le tlhokomeliso ea 'mele. Ba qalang ba lokela ho shebana le ho tseba metsamao ea mantlha pele ba hatela pele ho qoba kotsi.
2. Lithuto tsa Reformer, Cadillac, le Chair li fapana joang ka phephetso?
Reformer: E fana ka khanyetso e matla le motsamao oa koloi ea mokelikeli, e totobatsang kopano e laoloang ea 'mele o felletseng.
Cadillac: E fana ka lihokelo tse ngata bakeng sa boikoetliso bo otlolohileng le ba ho emisoa, e etsa hore e be e loketseng bakeng sa mathata a matla, ho tenyetseha le botsitso.
Molula-setulo: E kopane ebile e sa tsitsa, e hlokang litekanyetso tse phahameng tsa ho leka-lekana, taolo ea mantlha, le ho nepahala bakeng sa metsamao e tsoetseng pele.
3. Na lithupelo tsee tse tsoetseng pele li bolokehile hore u ka li etsa lapeng?
Hore na o hloka kapa chethuso ea litsebiho bokella mofetoleli oa hau oa Pilates ho itšetlehile ka lintlha tse 'maloa, ho kenyelletsa lemohlalau rekile, haoboemo ba boiketlo ka kopano, le hoho rarahana hoa mofetosika boyona. Ha re qhekelle melemo le mathata a ho e bokella ka bouena khahlanong le ho hira setsebi.
4. Mehlala e meng ea boikoetliso bo tsoetseng pele bakeng sa mochini o mong le o mong ke efe?
Reformer: Noha, The Overhead, Liphapang tsa ho otlolla nako e telele
Cadillac: Li-Pull-Ups tse Leketlileng, Libaesekele Moeeng, Li-Roll-Over tse nang le Lithapo
Molula-setulo: The Tendon Stretch, Handstand, Pike Press
5. U ka hatela pele joang lithupelong tsee ka mokhoa o sireletsehileng?
Boikoetliso ba motheo ba Master pele
Butle-butle eketsa khanyetso ea selemo kapa mefuta e mengata ea ho sisinyeha
Tsepamisa maikutlo ho sebopeho se nepahetseng le ho phefumoloha ho laolehileng
Nahana ka tataiso ea setsebi kapa mathata a manyane a ntseng a eketseha pele u leka ho tsamaea ka botlalo
6. Melemo ea sehlooho ea ho ikoetlisa e tsoetseng pele ke efe?
Boikoetliso bo tsoetseng pele bo hlahisa matla a mantlha, ho tsamaisana ha mesifa, ho tenyetseha, ho leka-lekana, le tlhokomeliso ea 'mele. Li boetse li ntlafatsa khokahano ea kelello le 'mele le ho u lokisetsa motsamao o sebetsang bophelong ba letsatsi le letsatsi kapa mesebetsing e meng ea liatleletiki.
7. Boikoetliso bo tsoetseng pele ba Pilates bo lokela ho kenyelletsoa hangata hakae tloaelong?
Ho ipapisitsoe le boemo ba hau ba ho ikoetlisa, ho khothaletsoa ho etsa lithupelo tse 1-3 ka beke tse shebaneng le metsamao e tsoetseng pele. Kamehla u kenyelle ho futhumala ho loketseng, boikoetliso ba motheo, 'me u lumelle matsatsi a phomolo kapa a mafolofolo a ho hlaphoheloa ho thibela tšebeliso e feteletseng kapa mokhathala.
Nako ea poso: Aug-18-2025