A na u ka theola boima ba 'mele ka lisebelisoa tsa Pilates? Karabo ke e!Pilates,haholo ha e kopantsoe le lisebelisoa tse joalo kaMofetoheli, Cadillac, leSetulo sa Wunda, e ka ba mokhoa o atlehang le o fokolang bakeng satukangmafura, moahomesifa e mosesaane, le ho ntlafatsa ka kakaretsosebopeho sa mmele. Ka ho eketsakhanyetsole ho eketsamatlaHa u ikoetlisa, lisebelisoa tsa Pilates lia u thusashebisang libaka tse ka sehloohongbakeng sa toning letahlehelo ea boima ba 'meleha e ntse e ntlafatsatenyetsehalematla.
✅ Ho utloisisa Pilates le ho theola boima ba 'mele
Pilates ke eng?
Pilatese ile ea ntlafatsoa qalongLekholong la bo20 la lilemokaJoseph Pilato, mokoetlisi oa ’mele oa Lejeremane. E bitsitsoe qalongControlology, mokhoa ona o ne o etselitsoe ho thusa bakuli ho hlaphoheloalikotsika ho ntlafatsamatla, tenyetseha, leseemo.
Joseph Pilatoe bululetsoeng ke motsoako oaBochabelaleLifilosofi tsa Bophirimela, ho kenyeletsayoga, karate, le hoBoikoetliso ba ho tsosolosae sebelisoang lipetlele nakong eaNtoa ea I ea Lefatše. Mokhoa oa hae o ne o tsepamisitse maikutlo hometsamao e laoloang, phefumoloho e tebileng, le tsoelopele eamatla a mantlha. Ha nako e ntse e ea, Pilates e ile ea tsebahala har'a bathobatjekilebaatlelete, 'me kajeno e sebelisoa lefatšeng ka bophara e le aboikoetliso bo fokolangbakeng sa ho matlafatsa mmele ka kakaretso.
Pilates e sebetsa joang bakeng sa ho theola boima ba 'mele?
Pilates ke mokhoa o atlehang oa ho theola boima ba 'mele hobane o shebane le ho ntlafatsamatla a mantlha, seemo, letekatekano-kaofela li phetha karolo ea bohlokoa ho toning ea 'mele ka kakaretso le ho fokotsa mafura.
1. Matla a Motheo
Pilates e tsejoa ka ho hatisa taba ea homantlha(mesifa e potolohileng haompa, mokokotlo o tlase, leletheka). Ka ho matlafatsa mesifa ena, Pilates e thusa ho ntlafatsaseemo, ntlafatsabotsitso, le ho eketsa katleho ea motsamao o mong le o mong. Mokotla o matla o lebisa ho betereho kopanela mesifaho pholletsa le 'mele, ho etsa hore boikoetliso bo atlehe haholoanyane hoho chesa lik'hilojuleleho betla mesifa.
2. Boemo
Pilates e kgothalletsa ho lokaho tsamaisanaleseemo, e seng feela thusothibela likotsiempa hape e eketsa matla a mmele a ho etsa metsamao hantle. Ho boloka aboemo bo leka-lekanenglumella ho tebaho kopanela mesifa, e leng eona e thusang hochesa lik'hilojule tse eketsehilengnakong ea boikoetliso bo bong le bo bong. Ha nako e ntse e ea, boemo bo ntlafetseng bo ka kenya letsoho ho ae tshepehangle ho fetaponahalo e toned.
3. Ho leka-lekanya
Pilates e hlokatsepamisa maikutloletaolo, e ntlafatsang kakaretso ea hautekatekanoleho tsamaisana. Hangata lithupelo tsena lia kopanelatsitsisa mesifatse sa kengoang tšebetsong ea ho ikoetlisa. Ka ho lebisa lihlopha tsena tse nyenyane, tse atisang ho hlokomolohuoa, Pilates e ka thusa ho theha ho fetasebopeho se leka-lekaneng sa mmelele ho fokotsamafuralibakeng tse lebisitsoeng, haholo ha li kopantsoe le aphepo e nepahetseng.
Pilates vs. Lits'ebetso tse ling tsa ho theola boima ba 'mele
Ha ho bapisoaPilates e nang le boikoetliso ba Cardio ba setsojoalo kamathangleho palama baesekele, mona ke karohano e potlakileng ea melemo ea bona bakeng satahlehelo ea boima ba 'mele:
| Papiso Karolo | Pilates | Ho matha | Ho palama baesekele |
| Khalori e Chesa | Ho chesoa ha khalori e itekanetseng, e fokolang ho feta cardio | Ho chesa likhalori tse phahameng (500-800 lik'hilojule / hora) | Ho chesa lik'hilojule tse phahameng (400-600 lik'hilojule / hora), e bonolo ho manonyeletso |
| Toning ea mesifa | E ntle haholo bakeng sa toning core, e ntlafatsa matla a mesifa le ho feto-fetoha ha maemo | Haholo-holo lithane tsa 'mele o tlase (maoto le glutes) | E shebane le 'mele o tlase (quads, hamstrings, manamane) |
| Fetola & Mobility | E ntlafatsa ho feto-fetoha ha maemo le ho tsamaea, haholo-holo mokokotlong le mokokotlong | E ka baka tsitsipano ea mesifa; e hloka ho otlolla bakeng sa ho tenyetseha | Tšusumetso e tlase, empa ha e ntlafatse ho feto-fetoha ha maemo |
| Tšusumetso ho Manonyeletso | Tšusumetso e tlase, e bonolo ho manonyeletso | Tšusumetso e phahameng, kotsi e phahameng ea kotsi ha nako e ntse e ea | Tšusumetso e tlase, e bonolo ho manonyeletso ho feta ho matha |
| Moshoelella | E tšoarella ebile e kopane, e ntle bakeng sa ho phela hantle nako e telele | E atlehang bakeng sa tahlehelo ea boima ba nako e khutšoanyane, e ka lebisa ho khathala kapa kotsi | E tšoarella ebile e kopane, e ntle bakeng sa boikoetliso ba nako e telele |
1. Ho Chesoa ha Khalori
Pilates: Ho chesoa ha khalori e itekanetseng, haholo-holo ka thepa e kang eaMofetoheli, empa eseng ka matla joalo kalefu la pelo.
Ho matha: Ho chesa khalori e phahameng(500-800 lik'hilojule / hora) ka lebaka la eonamatla a phahameng.
Ho palama baesekele: Hapehodimo(400-600 lik'hilojule / hora), empabonolo manonyeletsonghofeta ho matha.
2. Toning ea mesifa
Pilates: E ntle haholo bakeng sa toning eamantlhale ho ntlafatsa ka kakaretsomatla a mesifaletenyetseha.
Ho matha: Haholo-holo melumo eammele o tlase(maotoleglutes).
Ho palama baesekele: E tsepamisitse maikutlo ho eonammele o tlase(quads, hamstrings, manamane).
3. Ho feto-fetoha ha maemo le ho tsamaea
Pilates: E ea ntlafalatenyetsehalemotsamao, haholo-holo kamantlhalemokokotlo.
Ho matha: E ka bakaboima ba mesifa; hlokaho otlollabakeng sa ho tenyetseha.
Ho palama baesekele: Tšusumetso e tlase, empa ha e ntlafatsetenyetseha.
4. Tšusumetso ho Manonyeletso
Pilates: Tšusumetso e tlase, bonolomanonyeletso.
Ho matha: Tšusumetso e phahameng, holimokotsi ea kotsika mor'a nako e itseng.
Ho palama baesekele: Tšusumetso e tlase, ho bonolo ho fetamanonyeletsohofeta ho matha.
5. Moshoelella
Pilates: E tsitsitsenglekopanelo ya botsoalle, e ntle bakeng sabophelo bo botle ba nako e telele.
Ho matha: E sebetsa bakeng satahlehelo ea boima ba nako e khuts'oane, empa e ka lebisa hoho kgathalakapakotsi.
Ho palama baesekele: E tsitsitsenglekopanelo ya botsoalle, e ntle bakeng satloaelo ya nako e telele.
Re ikemiselitse ho fana ka tšehetso e ikhethang le
tšebeletso ea boemo bo holimo neng kapa neng ha u e hloka!
✅ Karolo ea Lisebelisoa tsa Pilates ho Lahleheloa ke Boima
Mefuta ea Lisebelisoa tsa Pilates
Lisebelisoa tsa Pilatese etselitsoe ho eketsehakhanyetso, ho etsa hore boikoetliso e be phephetso le ho atleha bakeng sa ho hahamatla, tenyetseha, lemamello. Mona ke kakaretso e potlakileng ea mantlhaLisebelisoa tsa Pilatesle kamoo ba eketsang katengmatlaho ikoetlisa:
1. Pilates Reformer
Seo e leng sona: Mochini o feto-fetohang o nang le asethala se thellang, liliba bakeng sa ho hanyetsa, lemekoallo e fetolehang.
Kamoo e eketsang matla: TheMofetohelie o lumella ho etsa boikoetliso bo lebisang 'mele oohle kakhanyetso e fetohang. Ka ho eketsatsitsipano ea selemo, bothata ba ho sisinyeha joalo kasquats, likhatiso tsa maoto, lelithupelo tsa mantlhae ka matlafatsoa. Khanyetso e eketsehileng e thusa ho hahamatla a mesifale ho chesa ho fetalik’hilojule.
2. Cadillac
Seo e leng sona: Foreimi e kholo e nang le mefuta e sa tšoaneng ealiliba, mekoallo, lelikhoele.
Kamoo e eketsang matla: The Cadillace lumella mefuta e mengata ea boikoetliso, ho tloha ho fihla ho otlolla ho ea ho metsamao ea ho haha matla. Thelilibafana ka phetohokhanyetso, e ka etsang hore boikoetliso bo be thata le ho feta, joalo ka boikoetliso bo lebilengmorao, matsoho, kapamaoto. E molemo ka ho khetheha bakeng saho matlafatsa mantlhaletenyetsehasebetsa, ho fana ka boikoetliso ba mmele o felletseng o tsepamisitse maikutlo hometsamao e laoloang.
3. Ho leka-lekanya
Seo e leng sona: E kopane, ea boemo bo tlaasesetulokapedalstse fanang ka khanyetso.
Kamoo e eketsang matla: TheSetulo sa Wundae fana ka matlaboitlhakiso ba ho hanyetsabakeng samaoto, mantlha, lemmele o ka hodimo. Boikoetliso bo etsoang setulong bo hloka ho fetatekatekanolebotsitso, ho eketsa phephetso bakeng sa lihlopha tse nyenyane tsa mesifa. Setulo se setle haholo bakeng sa ho tsepamisa maikutlommele o tlase, haholo-holo bakeng satoning ea leotoleho matlafatsa mantlha, kaha e hloka taolo e eketsehileng le ho kopanela ho tsoa hotsitsisa mesifa.
Ho eketsa Boima ho Pilates ho thusa ho chesa mafura joang?
Ho eketsaboimaho tsa haoPilatestloaelo e ntlafatsa katleho ea eona bakeng satahlehelo ea mafuraka ho eketsehamatla, ho matlafatsantshetsopele ya mesifa, le ho potlakisakhalori chesa. Mona ke kamoo e sebetsang kateng:
1. E Haha 'Misa oa Mesifa
Boimanyolleloho kopanela mesifaka ho fanakhanyetso. Ho feta moomesifau haha, ea hao e phahamesekhahla sa ho phomola ha metabolism (RMR)e ba, ho bolelang hore o chesa ho fetalik’hilojulele ha o sa ikoetlise. Moahomesifakakoetliso ea ho hanyetsake senotlolo sa nako e teleletahlehelo ea mafura.
2. E eketsa Khalori e Chesang
Pilato a le mongke aphello e tlase, e leka-lekanengboikoetliso. Ka ho eketsaboima, o eketsamatlaea ho ikoetlisa, ho etsa hore 'mele oa hau o chese haholoanyanelik’hilojulenakong ea boikoetliso. E eketsehilengkhanyetsoe hloka ho fetamatlaho tlatsa metsamao, eketsa haolitšenyehelo tsa khalori.
3. E Matlafatsa ho Chesoa ha Mafura
Motsoako oaho haha mesifalekhalori chesalebisa hotahlehelo ea mafuraka mor'a nako e itseng.Koetliso ea boima ba 'melee tsejoa ho ntlafatsametabolism ea mafura. Joalo ka uenamesifasebetsa ka thata ka ho eketsoakhanyetso, ’mele oa hao o tsoela pele ho chesamafurale ka mor'a ho ikoetlisa (afterburn effect).
4. E Ntlafatsa Molumo oa Mosifa
Ho eketsaboimahoBoikoetliso ba Pilatesthusabetlilehlalosa mesifa. Sena ha se lebise feela ho aponahalo e tshesaneempa hape e fokotsa ka kakaretsokarolo ea mafura a 'meleka ho phahamisaho hola ha mesifaleho chesa mafura.
Pilates e nang le Boima Pele le Ka morao Liphetho
Pilateskaboimae ka hlahisa tse hlokomelehangliphetoho tsa mmeleha nako e ntse e ea, ho u thusa ho fihlela ae tshepehang, Hapemmele o toned. Mona ke kakaretso ea se lebelletsoengpelelekamoraliphetho:
1. Molumo o ntlafetseng oa mesifa
Pele: U ka ikutloa joaloka uenamesifaba batla babonolokapa ho hlokatlhaloso, haholo-holo libakeng tse kangmatsoho, mantlha, maoto, leglutes.
Kamora: Ka mehlaho eketsa litekanyo ho boikoetliso ba Pilates lebisa hoho hola ha mesifalebetli. U tla hlokomela ho hlalosoa haholoanyanematsoho, maoto a toned, le ho tiisamantlha. E ekelitsoengkhanyetsoea eketsehaho kopanela mesifa, ho thusa hochesa mafuralehaha mesifaka nako e le nngwe.
2. Matla a Eketsehileng
Pele: U ka fumana bonnetePilatesboikoetliso bo boima, haholo-holo bo hlokangmatla a mmele a hodimokapabotsitso.
Kamora: Kaboimae kenyelelitsoe, kakaretso ea haumatlantlafatsa, haholo-holo kammele o ka hodimo, mantlha, lemaoto. E ekelitsoengkhanyetsothusamatlafatsa mesifa, ho etsa hore metsamao e be bonolo ho e etsa le ho o lumella ho hatela pele ho fetaboikoetliso bo tsoetseng pele.
3. Tahlehelo ea Mafura le 'Mele oa Leaner
Pele: Ntleboima, u ka bona boinyenyefatsotahlehelo ea mafura, empa sekhahla sa ho chesa mafura se ka lieha ka lebaka la ho ikoetlisa ho fokolangmatla.
Kamora: Ho eketsakhanyetsopotlakisatahlehelo ea mafuraka ho eketsehakhalori chesale ho matlafatsaboima ba mesifa. Joalo ka uenametabolismeketsa, u tla bona ammele o tshesane, haholo-holo libakeng tse kangmpa, lirope, lematsoho. U tla hlokomela ea hauliaparoho lekana hantle mme mmele wa hao o ntse o eketsehabetliloeng.
4. Boemo bo Ntlafetseng le Matla a Motheo
Pele: E ka 'na eaba u futsanehileseemoka baka la ho fokolamesifa ea mantlha.
Kamora: Pilates ka litekanyo matlafatsa haomantlha, ho ntlafatsaseemoleho tsamaisana. E ekelitsoengkhanyetsoe ntlafatsa bokhoni ba hau ba ho kopanelatsitsisa mesifa, e lebisang ho matla, ho fetaboemo bo leka-lekaneng.
5. Keketseho ea ho Fetolana
Pele: Ho tenyetsehae ka ba e fokolang, haholo-holo libakeng tse kang tsalethekalemokokotlo.
Kamora: Leha ho le joaloPilateskaboimahaholo-holo e lebisa tlhokomelo homatla, e boetse e ntlafatsatenyetseha. Metsamao e khothalletsamotsamao o kopanetswengleho lelefatsa mesifa, ho ntlafatsa ka kakaretsotenyetsehale ho u thusa hore u ikutloe haholoanyanee malala-a-laotsoelelimber.
✅ Qetello
Itokiselitse ho fetola 'mele oa hau kaLisebelisoa tsa Pilates? Hore na o batla holahla diponto tse mmalwa, setšoantšo ammele o toned, kapa ntlafatsa ea haubophelo bo botle ka kakaretso, Pilates e fana ka mokhoa o fapaneng o ka u thusang ho finyella lipakane tsa hau.Se eme- qalaho kenyelletsa lisebelisoa tsa Pilates kemisong ea hauekajeno le ho latsoa melemo ea amatlafala, e tshepehanguena!
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✅ FAQ
1. Na Pilates e ka thusa ho theola boima ba 'mele?
Ee,Pilatese ka thusa katahlehelo ea boima ba 'mele, haholo-holo ha o eketsamatlale tšebelisoLisebelisoa tsa Pilatesjoalo kaMofetoheli. Leha ho le joaloPilateske aboikoetliso bo fokolang, ea matlafatsamesifa, ea matlafatsametabolism, le ho chalik’hilojule. Ka tloaelo e tsitsitseng, e ka lebisa hotahlehelo ea boima ba 'mele.
2. Na Pilates e nang le lisebelisoa e sebetsa ho feta Mat Pilates a tloaelehileng?
Ho sebelisaLisebelisoa tsa Pilates(joalo kaMofetoheli, Cadillac, joalo-joalo) ea eketsakhanyetsolematla, e thusang targetlihlopha tsa mesifaka katleho le ho potlakisaho chesa mafura. Ha ho bapisoa leMat Pilates, Pilates e thehiloeng lisebelisoae fana ka tse lingmefuta e fapanengle ho nepahalaho kopanela mesifa.
3. Ho nka nako e kae ho bona liphello tsa ho theola boima ba 'mele ho tsoa ho Pilates?
Hangata, ka mor'aLikhoeli tse 2-3ea tsitsangPilatestloaelo, basebelisi ba ka bona liphetoho tse hlokomelehang ho bonammele, joalo ka toning eampa, maoto, leglutes. Leha ho le joalo,tahlehelo ea boima ba 'meleliphetho le tsona li itšetlehile kadijolemokgoa wa bophelo.
4. Ke ka makhetlo a makae ka beke ho etsa Pilates ho theola boima ba 'mele?
Bakeng sa ho fetisisatahlehelo ea boima ba 'mele, ho kgothaletswa ho ikwetlisaPilates makhetlo a 2-3 ka beke. E kopantsoe le aphepo e nepahetsengle ba banglefu la pelo, Pilatese ka potlakisaho chesa mafurale ho thusa ho fihlelalipheo tsa ho theola boima ba 'mele.
5. Na Pilates e ka thusa ho lahleheloa ke mafura a mpa?
Ee,Pilatese ntle bakeng sa ho ntlafatsamatla a mantlhale ho tsepamisamesifa ea mpa. Leha ho le joaloPilatese ke ke ea fokotseha ka kotlolohomafura a mpa, e matlafatsamesifa ea mpa, ea ntlafatsaseemo, mme e thusa ho fokotsa ka tsela e sa tobangmafura a mpa.
6. Na ke hloka ho sebelisa litekanyo ho Pilates ho theola boima ba 'mele?
Ho eketsaboima(joalo kali-dumbbellskapakhanyetsohoMofetoheli) e ka eketsamatlaeaPilates, ho phahamisa kapeleho chesoa ha khalorileho haha mesifa. Leha ho le joaloPilatesntle le boima e ntse e ka atleha bakeng satahlehelo ea boima ba 'mele, koetliso ea ho hanyetsae potlakisa liphetho.
7. Na nka theola boima ba 'mele ka Pilates feela, ntle le boikoetliso bo bong?
Leha ho le joaloPilatesthusa katahlehelo ea boima ba 'mele, bakeng sa liphetho tsa bohlokoa, ho molemo ho li kopanya leboikoetliso ba cardio(joalo kamathangkapaho palama baesekele) leho ja bophelo bo botle. Pilatese ka ba karolo ea 'mele o hlophisitsoeng hantletloaelo ea ho ikoetlisa, ho ntlafatsamolumo oa mesifaleseemo, empa ho itšetleha feela kaPilatesho ka fella ka butletahlehelo ea boima ba 'mele.
8. Ke lisebelisoa life tsa Pilates tse molemo ka ho fetisisa bakeng sa ho theola boima ba 'mele?
TheMofetohelike e 'ngoe ea tse tsebahalang haholoMechini ea Pilates, nyehelo e ile ea eketsehakhanyetsoho etsa hore boikoetliso bo atlehe haholoanyane bakeng satahlehelo ea mafura. Mechini e meng, joalo kaCadillacleSetulo sa Wunda, le tsona ke likhetho tse ntle ha li ntse li eketsamefuta-futalematlaho ikoetlisa.
9. Na ke lokela ho laola lijo tsa ka ha ke ntse ke etsa Pilates?
E, ho laola haodijobohlokoa bakeng satahlehelo ea boima ba 'mele. Leha ho le joaloPilatese thusa ho chesalik’hilojule, ntle le tokelotsamaiso ea lijo, tahlehelo ea boima ba 'melee ka ba e fokolang. Ho kopanya amoralo oa ho ja bophelo bo botlekaPilatese tla u thusa ho fihlela sepheo sa haulipheo tsa ho theola boima ba 'meleKapele.
Nako ea poso: Jul-21-2025