TheMochini oa Reformer Pilatesho ka 'na ha bonahala ho tšosa ha u habanya feela. E na le phaposi e tsamaeang, liliba, likhoele le melamu e feto-fetohang. Leha ho le joalo, hang ha u tseba melao-motheo ea motheo, e fetohasesebelisoa se matla sa ho matlafatsa matla, ho feto-fetoha ha maemo le tlhokomeliso ea 'mele.
✅ Ho Ithuta Likarolo Tsa Mochini oa Reformer
Se latelang ke kakaretso ea karolo ea bohlokoa. U tla fumanaPhetoho ea Pilates le mesebetsi ea bona e fapaneng:
1. Foreimi
Thesebopeho se tiileng sa kantlese kopanyang tsohle mmoho se bitsoaforeimi. Hangata foreimi e entsoe ka lehong kapa ka tšepe 'me e phetha karolo ea bohlokoa ho khetholla boholo le botsitso ba mochine.
2. Koloi
Thesethala se nang le marang-range u lumella ho ea pele le morao ka mabili kapa li-rollers ka har'a foreimi. U ka bua leshano, ua lula kapa ua khumama ka koloingha o ntse o sututsa le ho hula kganyetso ya diliba.
3. Li-Springs le Gear Rods
Theselemoe khomaretsoe ka lekarecheng kapa foreime mme e fana ka khanyetso e fetohang.
Thethupa ea gearke molamu slotted e lumellang hook ea selemo ho ba maemong a fapaneng ho lokisa boemo ba tsitsipano.
4. Sebaka sa maoto
Themolamu o fetohange pheletsong e 'ngoe ea reteractor. U ka sebelisa maoto kapa matsoho ho sutumelletsa kariki ho tloha sethaleng,ho sebelisa maoto a hau ka nepo, gluteus maximus le mesifa ea mantlha.
5. Li-Hearrest le Mahetla a Mahetla
Thehlooho ea hloohoe fana ka ts'ehetso bakeng sa molala le hlooho ea hau 'me hangata e fetoha ho ntlafatsa boiketlo.
Thethipa mahetleng, e tsejoang hape e le karolo e ka pele ea lekareche, e u thibela ho thella nakong eametsamao e itsengle ho thusa ho tiisa mahetla a hau.
6. Liropo, Li-Pulleys le Li-Handles
A tsamaiso ea lithapoe fetang ka moqomo ka hodimo ho foreime mme e fella ka mofeng kapa reng. Boikoetliso bona ba matsoho, mahetla le maoto ke ho hula kariki kapaho hanana le tsitsipano ya sediba.
7. Sethala (se tsejoang hape e le "sethala se emeng").
A sethala se senyane se tsitsitsenge teng qetellong ea leoto la mochini. Bo-raliphetoho ba bang ba khetholloa ka "springboard" e suthang e ka sebelisetsoangboikoetliso bo matlafalitsoeng ba ho qhoma kapa ho ema.
✅ Lisebelisoa tse Eketsehileng le Mareo a Sebelisitsoeng ho Reformer Pilates
Ka tlaase ke tse ling tsa tse ngata ka ho fetisisalisebelisoa tse eketsehileng tse tloaelehileng(props) e sebelisitsoeng le Reformer, hammoho le mantsoe a bohlokoa ao u tla kopana le ona sehlopheng:
1. Lebokose le Lekgutshwane le Lebokose le Lelelele
A Lebokose le Lekhutšoaneke lebokose le lenyenyane, le tlase le etselitsoeng ho lekana kariking bakeng sa boikoetliso bo lutseng le bo sothang, joalo ka "Short Box Round Back" Side Stretch.
A Lebokose le Leleleleke sesebelisoa se selelele se sebelisoang bakeng sa boikoetliso bo etsoang bo le boemong ba kariki, joalo ka "Pulling Straps" Teaser Prep.
2. Jump Board
A letlapa, boto e ka ntshuwange khomaretseng ntlha ea leoto sebakeng sa leoto e fetola Reformer ea hau mochini oa "plyo" o nang le tšusumetso e tlase, o lumellangboikoetliso ba cardiojoalo ka li-hops tsa leoto le le leng le li-jacking jacks.
3. Magic Circle (Pilates Ring)
A tšepe e tenyetsehang kapa selikalikoe sa rabara se nang le mahahapae sebelisoa ho eketsa ho hanyetsa letsoho, serope se ka hare, le boikoetliso ba mantlha. Hangata e tšoaroa pakeng tsa matsoho kapa maoto ha e ntse e le kariking kapa sethaleng sa fatše.
4. Sephutheloana sa Tora / Trapeze
Foreimi e emeng, e khomaretsoeng qetellong ea hlooho le ho hlomelloa kali-push-through bars, marapo a holimo, le liliba tse eketsehileng, e holisa lipina tsa hau ho kenyelletsa likhatiso tse emeng tsa letsoho, li-hull-down, le boikoetliso ba ho fanyeha.
5. Litlhophiso tsa Tension ea Selemo
* Liliba tse mebala-bala(mohlala, Yellow = light, Blue = medium, Red = boima) hokela ho gearbar ho lokisa khanyetso.
* Open vs. E koetsoe: "Liliba tse bulehileng" (tse khomaretsoeng foreimi) tumelloleeto le leholo la koloi,ha "liliba tse koetsoeng" (tse khomaretsoeng ka ho toba ka koloing) li thibela motsamao ho fana ka tšehetso e ntlafetseng.
6. Straps vs. Handles
*Liqhoele: Loops e bonolo e etselitsoeng matsoho kapa maoto, e atisang ho sebelisoa bakeng sa boikoetliso ba maoto (mohlala, "Maoto a kenngoe marapo bakeng sa ho hula hamstring
* Li-handle: Lithapo tse thata tse fumanehang lipheletsong tsa thapo, tse atisang ho sebelisoa bakeng sa boikoetliso ba matsoho le ba lat, joalo ka Curls" le "Triceps Presses.
7. Lithibelo tsa Mahetla (Litopo)
Li-blocks tse pentiloengka pele ho kariki fana ka tšehetso bakeng sa mahetla a hao ha u sutumelletsa ho tloha lebaleng la maoto, e lengbohlokoa bakeng sa boikoetliso joalo ka "Makholo" kapa "Short Spine."
✅ Khatello ea Selemo le Mebala ea Pilates Core Bed
Kutloisisotsitsipano ea selemo le likhoutu tsa mebalaho Pilates Reformer (eo hape e bitsoang Core Bed, haholo-holo Asia le li-studio tse ling tsa mehleng ena) e bohlokoa bakeng sa ho itloaetsa ho hanyetsa le ho lebisa tlhokomelo ka katleho.lihlopha tse fapaneng tsa mesifaka tsela e bolokehileng.
Mathata a Tloaelehileng a Selemo
| Mmala wa Selemo | Hoo e ka bang. Khanyetso | Tšebeliso e Tloaelehileng |
| Bosehla | 1–2 lbs (Leseli) | Rehabilitation, mosebetsi o bonolo haholo |
| Botala | 3–4 lbs (Leseli–Mahareng) | Ba qalang, ts'ebetso ea mantlha, boikoetliso ba botsitso bo fokolang |
| Boputsoa | 5–6 lbs (Bohareng) | Kakaretso ea boemo bo felletseng ba mmele |
| Khubedu | 7–8 lbs (Bohareng–Boima) | Bareki ba matla, mosebetsi oa leoto, jump board plyometrics |
| Ntsho | 9–10 lbs (Boima) | Boikoetliso bo matla ba matla, liliba tse matla li sebetsa |
| Silevera (kapa Grey) | 11–12 lbs (Boima-Boholo) | Boemo bo tebileng ba matla, baatlelete ba ntlafatso e tsoetseng pele |
E Sebetsa Joang?
* Ho fetola Khatello: Li-Springs li hokela ho gearbar homeralo e fapaneng(Bula vs. e koetsoe; e koaletsoe ka bonngoe kapa ka lipara) ho lekanya khanyetso hantle.
* Open vs. E koetsoe: Liliba tse bulehileng (tse khomaretsoeng foreimi) li fana ka sekhahla se selelele le ho hanyetsa hanyenyane, ha liliba tse koetsoeng (tse khomaretsoeng ka ho toba koloing) li khutsufatsa leqeba 'me li fana ka maikutlo a tiileng.
* Ho kopanya Springs: U ka kopanya mebala; mohlala, kopanya bosehla le botala bakeng sa qalo e bobebe, ebe u eketsa boputsoa ha matla a hao a ntlafala.
Malebela a ho Khetha Litlhophiso tsa Tension
* Tsosoloso le Ba qalang: Qala ka bosehla le botala ho hatisa taolo le ho tsamaisana.
* Bareki ba Mahareng: Tsoela pele ho ea ho boputsoa, ebe u kenyelletsa bofubelu bakeng sa boikoetliso ba maoto le ho qhoma.
* Litsebi tse tsoetseng pele: Ho sebelisa liliba tse ntšo kapa tsa silevera (kapa liliba tse ngata tse boima) ho tla ntlafatsa mathata a amanang le botsitso, matla le ho tlola ho matla.
U hlometse ka tsitsipano e loketseng ea selemo le kutloisiso e feletseng ea chate ea mebala ea hau, u ka khonaiketsetse Pilates Core Bed ka 'ngoeseshene ho fihlela boemo bo phethahetseng ba ho hanyetsa!
Re ikemiselitse ho fana ka tšehetso e ikhethang le
tšebeletso ea boemo bo holimo neng kapa neng ha u e hloka!
✅ Boikoetliso bakeng sa Boikoetliso ba Pele ba Pilates Reformer
Ke enaboikoetliso bo bonolo le bo sebetsang ba Pilates Reformere u tsebisang ka metsamao ea mantlha, e aha matla a mantlha, 'me e u thusa ho phutholoha ka lisebelisoa.
1. Lenaneo la Maoto (5-6 metsotso)
Mesifa e lebisitsoeng: maoto, glutes, core
Mokhoa oa ho E etsa:
* Robala holim'akoloihlooho ea hao e lutse holim'a hlooho 'me maoto a hao a eme holim'a leoto.
* Boloka pelvis ea hau e sa nke lehlakore 'me mokokotlo oa hau o lumellane.
* Tobetsa kariki ebe u e khutlisa ka taolo.
2. Tse Lekholo (E Fetotsoe)
Mesifa: Li-Core and Shoulder Stabilizers
Mokhoa oa ho E etsa:
* Beha hlooho ea hlooho holimo, 'me maoto a be boemong bo ka holim'a letlapa kapa a tšehelitsoe holim'a leoto la maoto.
* Sebelisa marapo a 'mala o bobebe (mohlala, o mosehla kapa o moputsoa).
* Tobetsa matsoho a hao hodimo le tlase ha o ntse o hema nako ya ho bala tse hlano le ho ntsha moya ka palo ya tse hlano.
* Qetella mekoloko e 5 ho isa ho e 10.
3. Li-Circles tsa Leoto tse nang le Lithapo
Mesifa: Lirope tse ka hare le tse ka ntle, lirope tsa noka
Mokhoa oa ho E etsa:
* Beha maoto a hau ka har'a marapo.
* Boloka pelvis ea hau e tsitsitse ha u ntse u le tengtaka didikadikwe tse laolwangka maoto a hao.
* Etsa li-circles tse 5 ho isa ho tse 6 ka lehlakoreng le leng.
4. Ho Kolla Mofetoheli
Mesifa e lebisitsoeng ho eona: glutes, hamstrings, le ho tsamaea ha lesapo la mokokotlo.
Mokhoa oa ho E etsa:
* Beha maoto a hau holim'a terata ea maoto 'me u robale fatše u otlolletse matsoho haufi le' mele oa hau.
* Phahamisa lesapo la mokokotlo vertebra e le 'ngoe ka nako, ebe u khutlela fatše.
* Haeba u phutholohile, eketsa likhatiso tse bonolo ka lekareche ka holimo.
5. Arms in Straps (Supine Arm Series)
Mesifa: Matsoho, Mahetla, Sefuba
Mokhoa oa ho E etsa:
* Ka liliba tse khanyang,tshoara matshwaromatsohong a hao.
* Hula matsoho a hau mahlakoreng a hau, ebe u a khutlisetsa sebakeng sa ho qala.
* Liphapang li kenyelletsa mechine ea khatiso ea triceps, T-arms, le ho atolosa sefuba.
6. Tlou
Lisifa tse lebisitsoeng: mokokotlo, hamstrings, mahetleng
Mokhoa oa ho E etsa:
* Ema holim'a kariki, lirethe tsa hau li bataletse, matsoho holim'a leoto la maoto, 'me letheka le phahamisitse, u etsa sebopeho sa kgutlotharo.
* Sebelisa mokokotlo oa hau ho hula kariki le ho tsoa ka maoto a hau.
* Boloka mokokotlo o otlolohileng 'me u qobe ho thella mahetla a hau.
7. Malunge a Sethala a Emeng (Ha ho boikhethelo)
Mesifa: Maoto, Li-Glutes, le Tekano
Mokhoa oa ho E etsa:
* Leoto le leng sethaleng, le leng ka lekarecheng.
* Lula fatše butle-butle, ebe u khutlela sebakeng sa ho qala.
* Sebelisa marapo kapa lipalo bakeng sa tšehetso e eketsehileng.
✅ Malebela ho ba qalang:
* Tsamaea butle 'me u tsepamise maikutlo foromong ea hau.
* Sebelisa phefumoloho ea hau ho tataisa metsamao ea hau: inhale ho itokisetsa le ho phefumoloha ho etsa.
* Haeba u ba le ho hloka botsitso kapa bohloko, fokotsa khanyetso kapa u etse liphetoho.
✅ Sebaka se Nepahetseng sa 'Mele bakeng sa Lisebelisoa tsa Pilates
Boemo bo nepahetseng ba 'mele ke ba bohlokoa ho Pilates, haholo ha u sebelisa lisebelisoa tse kangReformer, Cadillac, kapa Molula-setulo. Ho tsamaisana hantle ho netefatsa polokeho, ho eketsa liphetho, 'me ho u thusa ho matlafatsa matla le ho tenyetseha libakeng tse loketseng.
1. Mokokotlo le Pelvis e sa jeleng paate
Libaka tsa tlhaho tsa mokokotlo li bolokiloe,ho qoba ho kobeha kapa ho thula haholo.
Ho e fumana,lala hodima Mofetohedi 'me u etse bonnete ba hore mohatla, likhopo le hlooho kaofela li kopane le kariki.
Ke Hobane'ng ha e le Bohlokoa: E sireletsa mokokotlo oa hau mme e ntlafatsa botsitso ba mantlha boemong bo sebetsang, ba sebele ba bophelo.
2. Scapular (Lehetla) Botsitso
Mahetla a lokela ho huleloa fatše ka bonolo ’me a phahamisoe—eseng a hoholeha kapa a penngoa ka ho feteletseng.
Ho hlahloba boemo ba lehare la mahetla, paqame kapa u lule u otlolohile 'me u bone ka mahlo a mahlo a hao a theoha ka lipokothong tse ka morao.
Ke Hobane'ng ha e le Bohlokoa: E matlafatsa 'mele o ka holimolaola le ho thibela molala le mahetlaMathata nakong ea boikoetliso bo kang "Makholo" kapa "Rowing."
3. Ho Lokisetsa Hlooho le Molala
Seo e se bolelang: Hlooho e tsamaisana le mokokotlo, ha e sekame ho ea holimo kapa tlaase.
To boloka boemo ba molala bo sa jeleng paateha o ntse o paqame, sebedisa serethe sa hlooho kapa padding bakeng sa tshehetso.
Qoba ho feteletsa molala nakong ea supineboitlhakiso ba mpa; ho e-na le hoo, tsepamisa maikutlo ho kopanyelletsa mesifa ea mpa ntle le ho senya molala.
4. Ho beoa ha Maoto ho Loketseng
Boikoetliso ba maoto a maoto: Maoto a lokela ho behoa ka tsela e bapileng kapa ka ho bapalla hanyenyane,ho itshetlehile ka motsamao o itseng o etsoang.
Maoto ka likhoele: Boloka menoana ea hau e tobane ka bonolo kapa e kobehile ntle le ho lla (ho bilika ka hare kapa ka ntle).
Mosebetsi o emeng: Boima ba 'mele bo arotsoe ka ho lekana ho theosa le maoto a mararo-serethe, monoana o moholo oa leoto le monoana o monyenyane.
5. Core Engagement ("Abdominal Connection")
Seo e se bolelang: Kopanya mokokotlo oa hau ka ho hula mokhubu oa hau ho ea mokokotlong oa hau ha u ntse u phahamisa fatše ka bonolo.
Kamehla arolelana maikutlo a hau! Ho sa tsotellehe hore na u robetse, u lutse, kapa u eme, boitlamo ba mantlha bo sireletsa mokokotlo oa hau mme bo ntlafatsa motsamao oa hau.
6. Ho thibela mahetla le ho beoa ha Headrest
Lithipa mahetlenglokela ho behoa feela ka holimo litlhōrō tsa mahetla a hao hothusa ho tsitsisa mmelenakong ya ho hatelloa ha leoto kapa letsoho.
Headrest: E theotsoe bakeng sa lithupelo tse kenyelletsang ho bua ka mokokotlo (joalo ka ho koala borokho) le ho phahamisoa bakeng sa tšehetso ea hlooho maemong a sa nke lehlakore a mokokotlo.
✅ Qetello
Ho tseba Mofetoheli ho qala ka ho utloisisa likarolo tsa eona, ho e beha ka mokhoa o sireletsehileng, le ho tsamaea ka taolo le boikemisetso.Ka mokhoa o tsitsitseng le mokhoa o nepahetseng, u tla ikutloa u le matla ka potlako, u tsepamisitse maikutlo haholoanyane, 'me u itšepa haholoanyane leetong la hau la Pilates. Hopola, setsebi se seng le se seng e kile ea e-ba motho ea qalang. Lula u labalabela ho tseba, tsamaea ka kelello, 'me u natefeloe ke ts'ebetso ena!
Bakeng sa lipotso leha e le life, ka kopo romella lengolo-tsoibila hojessica@nqfit.cnkapa etela sebaka sa rona sa Marang-rang hohttps://www.resistanceband-china.com/ho ithuta haholoanyane le ho khetha sehlahisoa se lumellanang hantle le litlhoko tsa hau.
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Nako ea poso: Jun-23-2025