Ingabe Ukuzijwayeza Ama-Pilates Kungakusiza Ukwehlisa Isisindo?

-Delile

• Ingabe ama-Pilates angukuzivocavoca okuhle kokunciphisa umzimba?
• Uthini ucwaningo?
• Ama-Pilates ashisa amakhalori amangaki?
• Amakhalori athinta kanjani ukulahleka kwesisindo?
• Kufanele usebenzise ama-Pilates kangaki?
• Uyini umphumela we-Pilates?
• Amathiphu wokwehlisa isisindo
• Ukudla okudlela endlini

Ingabe ama-Pilates angukuzivocavoca okuhle kokunciphisa umzimba?

Amaphilates ngumsebenzi odumile onomthelela ophansi. Kuyasebenza ekunciphiseni, ekwakheni imisipha emincane, nasekuthuthukiseni ukuma komzimba.

Ukuzijwayeza ama-Pilates kungasiza empilweni yakho futhi kukusize ugcine isisindo esinempilo.

Kodwa-ke, ama-Pilates kungenzeka angasebenzi ekunciphiseni isisindo njengezinye izivivinyo ze-cardio, njengokugijima noma ukubhukuda. Lokho kungenxa yokuthi uzoshisa amakhalori ambalwa ezifundweni zendabuko ze-mat Pilates kunokuba wenze ezinye izivivinyo ze-cardio.

Kepha uma uwajabulela amakilasi e-Pilates ungahle ube sethubeni lokunamathela esimisweni sakho sokuqina ngokuthatha la makilasi njalo. Uzokwazi futhi ukugcina impilo yakho iphilile.

Uma umgomo wakho ukwehlisa isisindo, zama ukuhlanganisa ama-Pilates nokudla okunempilo nezinye izinhlobo zokuvivinya umzimba. Amanye ama-Pilates anokuqeqeshwa ngamandla kanye nezinye izinhlobo zokuzivocavoca i-cardio njengokuhamba, ukubhukuda, ukugijima, noma ukuhamba ngebhayisikili.

Funda kabanzi ukuze ufunde kabanzi ngezinzuzo zama-Pilates nendima engayidlala ekusizeni ukunciphisa umzimba.

Uthini ucwaningo?

Ucwaningo lwamaPilates lokwehlisa isisindo luxubile.

Oyedwa ngo-2017 wabona abesifazane abangama-37 abakhuluphele noma abakhuluphele abaneminyaka engama-30 kuya kwengama-50. Abaphenyi bathola ukuthi ukwenza ama-Pilates amasonto ayisishiyagalombili kuphumelele:

• ukuncipha komzimba
• ukwehlisa i-BMI
• ukuthambisa ukhalo
• ukuncipha kwesisindo nokhalo lwesisu

Akukwenzi mehluko esisindweni somzimba esinciphile (isisindo samafutha omzimba sisusiwe kusisindo somzimba esiphelele) noma kunjalo.

Lokhu kwaqhathaniswa neqembu elingazivocavoci ngalesi sikhathi.

Omunye wabona abesifazane abaneminyaka engama-59 kuya kwengama-66 ubudala abaya esikhathini sokuya esikhathini. Kutholakale ukuthi amasonto ayi-12 wokuzijwayeza ama-mat Pilates aholelanga ekushintsheni kokwakhiwa komzimba.

Kepha ababambiqhaza bakhulise kakhulu isisu, amandla aphezulu naphansi kwezitho zomzimba. Abaphenyi basola ukuthi alukho ushintsho ekubunjweni komzimba ngoba abesifazane abakucwaningo abakushintshanga ukudla kwabo.

Kukhona futhi kusuka ku-2015 okukhombisile ukuthi ama-Pilates angahle asebenze ekuphathweni kobuhlungu obungapheli beqolo kanye nokunye ukuvuselelwa kokulimala. Kepha kudingeka izifundo eziningi.

Ungalokothi usebenzise ama-Pilates uma ulimele noma usezinhlungwini ngaphandle kwemvume kadokotela.

Ama-Pilates ashisa amakhalori amangaki?

Inani lama-calories ozowashisa kuma-Pilates lincike kusisindo sakho samanje, uma wenza umata noma isigaba se-reformer, nezinga lobunzima besigaba.

Kumuntu cishe ongamakhilogremu ayi-150, ikilasi elilodwa lemizuzu engu-50 le-Pilates ezingeni lokuqala lishisa cishe ama-calories ayi-175. Isigaba semizuzu engu-50 esithuthukile sishisa cishe ama-calories angu-254.

Uzoshisa amakhalori amaningi esigabeni sokuguqula ama-Pilates noma kunoma yikuphi ukuqeqeshwa kwe-Pilates lapho uphakamisa izinga lokushaya kwenhliziyo yakho.

Amakhalori athinta kanjani ukulahleka kwesisindo?

Ukwehlisa amakhilogremu angu-1, udinga ukushisa ama-calories angama-3 500.

Uma inhloso yakho ukunciphisa isisindo, ungahle uthande ukuzama ukuzivocavoca umzimba njengokuhamba, ukugijima, noma ukuhamba ngebhayisikili, ngaphezu kwePilates. Futhi gxila ekudleni ukudla okunempilo ngamaprotheni anciphile, okusanhlamvu okuphelele, izithelo nemifino.

Kufanele usebenzise ama-Pilates kangaki?

Uma umusha kuma-Pilates, zama ukuprakthiza ama-2 izikhathi ezi-3 ngeviki ukuzwa zonke izinzuzo.

Ungazama futhi amakilasi e-Pilates athuthuke kakhulu njengamakilasi wokuguqula ama-Pilates kanye namakilasi wokuhlanganisa afana ne-Piloxing (Pilates kanye nesibhakela) noma i-Yogalates (i-yoga ne-Pilates.)

Uzoshisa amakhalori amaningi kulezi zigaba zomzimba ezigcwele kunasesigabeni sendabuko sama-Pilates mat.

Uma uzama ukunciphisa isisindo, bamba iqhaza kulezi zinhlobo zamakilasi okuhlanganiswa izikhathi ezimbalwa ngesonto ukuthola imiphumela emihle. Ungaphinda usebenzise amanye amakilasi ama-Pilates anezikhathi zokuqeqesha amandla (ngezisindo) nokuzivocavoca umzimba.

Ukuhlanganisa ama-Pilates nezinye izinhlobo zokuzivocavoca i-cardio nokuqeqesha amandla, kanye nokudla ukudla okunempilo, kuyindlela ephumelelayo yokwenza imisipha yakho ikusize ufinyelele imigomo yakho yokwehlisa isisindo.

Uyini umphumela we-Pilates?

"Umphumela wama-Pilates" umqondo wokuthi ukuzijwayeza ama-Pilates kungaholela ekumeni kahle okuthuthukile, ithoni yemisipha, nendawo esemaphakathi ethoni.

Umphumela walo “mphumela” ukuthi kungabonakala sengathi wehlile emzimbeni. Lokho kungenxa yokuthi uma uzuze noma wanciphisa imisipha yakho, ungahle ubukeke ulunge ngokwedlulele, noma ngabe awukalahli isisindo.

Amathiphu wokwehlisa isisindo

Ukuzivocavoca umzimba kubalulekile ekunciphiseni isisindo, kodwa kubalulekile ngokulinganayo ukugxila ekudleni kwakho.

Yidla ukudla okunempilo kanye nokudla okulula ngamaphrotheni amancane, imifino, izithelo, nezinhlamvu ezigcwele.

Bheka udokotela wakho noma isazi sokudla okunempilo ukuze wakhe uhlelo lokudla ngezinhloso zakho. Ukuze uphephe, ungalokothi udle amakhalori angaphansi kuka-1,200 ngosuku.

Ukudla okudlela endlini

Ama-pilates ukuzivocavoca okusebenzayo okunomthelela ophansi. Kungaba wusizo ekunciphiseni imisipha, ukulungisa umongo, nokwenza ngcono ukuma komzimba.

Kungasiza futhi nokululama ezinhlungwini zangemuva nokunye ukulimala ngokuqinisa indawo ethintekile.

Uma ufuna ukunciphisa umzimba, ungafaka ama-Pilates ohlelweni lwakho lwempilo. Prakthiza ama-Pilates futhi ugcine ukudla okunempilo nendlela yokuphila ukuze uthole imiphumela emihle.

Njalo hlola nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba.