Kuna mamakin ko Pilates zai iya taimaka muku gina tsoka? Ba kai kaɗai ba. Mutane da yawa suna ɗauka cewa gina tsokoki na buƙatar nauyi mai nauyi ko manyan motsa jiki na motsa jiki. Amma Pilates hanya ce mai ƙarfi, mara ƙarfi don ƙarfafawa da haɓaka jikin ku-musamman ainihin ku-ba tare da haɓakawa ba. Ko kuna neman ƙarancin tsoka, mafi kyawun matsayi, ko ƙarfin aiki don rayuwar yau da kullun, Pilates na iya bayarwa.
A cikin wannan jagorar, zaku gano ainihin yadda Pilates ke gina tsoka, yadda yake kwatanta da ɗaukar nauyi, da kuma yadda zaku iya haɓaka sakamakonku.
Yadda Pilates ke Gina tsoka
An ƙera Pilates don yin aiki duka manyan da ƙananan ƙungiyoyin tsoka ta hanyar motsi masu sarrafawa, juriya na jiki, da haɗin kai. Ba kamar horon ƙarfin al'ada da ke mayar da hankali kan ɗaga nauyi mai nauyi ba, Pilates ya jaddadadaidaiton tsoka, kwanciyar hankali, da juriya. Ga yadda yake aiki:
Lokaci Karkashin Tashin hankali
Pilates yana gina tsoka ta hanyarci gaba da contractions. Ta hanyar yin jinkiri, motsi da gangan, tsokoki suna tsayawa cikin tashin hankali tsawon lokaci, wanda ke ƙarfafa duka biyun ƙarfi da jimiri. Misali, rike da katako yana hari bangon ciki-daga duburar abdominis-a tsawon lokaci mai tsawo, yana taimaka muku karfafa zuciyar ku ba tare da nauyi mai nauyi ba.
Ko da ƙananan dakatarwa yayin ƙalubalantar motsi, kamar ɗaga ƙafa ko jujjuyawa, ci gaba da tsokoki, haɓakawa.juriyar tsoka. Wannan hanyar tana da tasiri musamman ga kucore da stabilizer tsokoki, wanda ke goyan bayan matsayi da daidaituwa.
Matsalolin Eccentric
Yawancin motsa jiki na Pilates suna mayar da hankali kaneccentric contractions, inda tsokoki ke tsayi a karkashin iko. Motsawa kamar mirginawa da runtse ƙafafu a hankali suna haɗa tsokoki daban-daban fiye da ɗagawa, haɓaka sassauci, ƙarfi, da juriya.
Misali, lokacin da kuke yin birgima, abs ɗinku suna sarrafa motsi da nauyi. Wannan yana ingantaainihin kwanciyar hankaliyayin da rage haɗarin rauni. Sarrafa motsi na eccentric yana taimakawa tsokoki suyi girmaba tare da yaga ba, inganta ƙarfin dogon lokaci.
Yin Nufin Ƙwararrun Ƙwararru
Pilates yana kunna ƙananan tsokoki masu daidaitawa sau da yawa ana watsi da su a cikin motsa jiki na gargajiya. Motsa jiki kamar gadoji mai kafa ɗaya ko katako na gefe suna ƙarfafa waɗannan zurfafan tsokoki kewaye da kucore, hips, da kashin baya, inganta daidaituwa da kwanciyar hankali na haɗin gwiwa.
Ƙarfafa stabilizer yana nufin:
l Kyakkyawan matsayi da daidaitawar kashin baya
l Rage haɗarin rauni
l Ingantacciyar ƙarfin aiki don motsi na yau da kullun kamar tafiya, lanƙwasa, ko ɗagawa
l Pilates yana da amfani musamman ga tsofaffi, yana taimakawa wajen kula da motsi da rage haɗarin faɗuwa.
Resistance Progressive
Pilates ba kawai game da nauyin jiki ba ne. Kuna iya amfani damakada na juriya ko injunan gyarawadon ƙara ƙalubalanci tsokoki. Ta hanyar haɓaka juriya a hankali, kuna haɓaka haɓaka kuma ku guje wa faranti.
Misali, maɓuɓɓugan ruwa a kan injin gyarawa na iya kai hari ga quads, glutes, ko hamstrings fiye da nauyin jiki kaɗai. Pilates damarjuriya daidaitaccedon haka zaku iya daidaita motsa jiki zuwa matakin ƙarfin ku.
Haɗin Hankali-Muscle
Pilates ya jaddadamotsi na gangancida sanin jiki. Mai da hankali kan tsokar da kuke aiki yana haɓaka haɗin gwiwa kuma yana tabbatar da ko da haɓakawa. Alal misali, yin sane da yin abubuwan da suka dace a lokacin karkatarwa yana taimaka maka ƙone tsokoki masu dacewa da kyau.
Wannan haɗin yana inganta matsayi, yana rage motsin ramuwa, kuma yana ginawadaidaitacce, ƙarfin aiki.
Pilates vs. Nauyi: Wanne Ya Fi Gina Nama?
Dukansu Pilates da ɗaukar nauyi suna taimaka muku ƙarfafa tsokoki, amma sun bambanta a cikin tsari, kayan aiki, da burin.
| Siffar | Pilates | Dauke nauyi |
| Tasiri akan haɗin gwiwa | Low tasiri, m | Za a iya ƙulla haɗin gwiwa idan siffar ba ta da kyau |
| Mayar da hankali na tsoka | Stabilizers, juriya, sassauci | Girma, ƙarfi, ƙarfi |
| Kayan aiki | Mats, masu gyarawa, makada na juriya | Barbells, dumbbells, inji |
| Yawanci | 2-4x a kowane mako | 2-4x a kowane mako |
| Kewayon Motsi | Yana inganta sassauci da motsi | Yana haɓaka kwanciyar hankali da ƙarfi |
Juriyar Muscle:Pilates yana amfani da zaruruwan ƙwayar tsoka da sannu-sannu ta hanyar manyan-magana, ƙarancin juriya kamar da'irar ƙafafu ko katako, haɓaka ƙarfin kuzari don ayyukan yau da kullun. Ana iya daidaita ɗaukar nauyi don juriya amma yawanci yana mai da hankali kan ƙarfi tare da nauyi mai nauyi.
Ƙunƙarar tsoka:Pilates na gina tsokoki maras nauyi, toned tsokoki ba tare da girma ba. Ƙungiyoyin juriya ko masu gyara suna ƙara tashin hankali, suna kunna zaruruwa dontsoka toning, amma hypertrophy gabaɗaya bai wuce ɗaukar nauyi ba.
Ƙarfin Aiki:Pilates ya yi fice a cikicore, balance, and coordination, inganta motsin rai na gaske. Nauyin nauyi yana ƙarfafa ƙarfi da ƙarfi, musamman ta hanyar ɗagawa, amma Pilates yana ƙara sassauci da fa'idodin daidaitawa.
Maɓallin Ƙungiyoyin Muscle Pilates Targets
Pilates ba kawai game da abs ba - yana ƙarfafa kudukan jiki.
• Core (cibiyoyi, maɗaukaki, ƙananan baya):Yana inganta kwanciyar hankali, daidaito, da ƙarfin jiki duka.
•Glutes:Yana goyan bayan daidaita hip, iko, da matsayi.
• Tsokoki na baya:Yana haɓaka motsi na kashin baya kuma yana rage ciwon baya.
•Masu kwantar da hankali:Yana ƙarfafa ƙananan tsokoki masu mahimmanci don madaidaicin motsi da rigakafin rauni.
Deep Core Focus
Pilates yana ƙarfafawam abdominis, corset ku na halitta, yana tallafawa kashin baya da ƙashin ƙugu. Motsi kamar "ɗari" kuma suna haɗa hannu da ƙafafu, suna haɓakawadaidaitawar jiki gaba daya. Ƙarfin mahimmanci yana haɓaka matsayi, daidaitawa, kuma yana rage haɗarin rauni.
Haɗin Glutes
Yawancin mu muna zaune duk rana, muna barin glutes marasa aiki. Pilates yana tashe su da motsa jiki kamargadoji, ɗaga ƙafa, da harsashi, haɓaka kwanciyar hankali da ƙarfi. Ƙarfafa glutes kuma suna tallafawa ƙananan baya da kuma inganta matsayi.
Ƙarfin Baya
Pilates sautin kukafa spinaeda sauran tsokoki na baya ta hanyar kari, karkatarwa, da mikewa. Yin aiki na yau da kullum yana rage zafi, yana inganta matsayi, da kuma magance salon rayuwa.
Mat vs. Pilates masu gyara don Ribar tsoka
Mat Pilatesyana amfani da nauyin jikin ku don juriya, yana mai da shi zuwa ko'ina. Yana ƙarfafa jijiya da ƙarfafa tsokoki yadda ya kamata, inganta jimiri da matsayi.
Pilates mai gyarawayana amfani da maɓuɓɓugan ruwa don daidaitacce juriya. Motsa jiki kamar aikin ƙafa yana kwaikwayon squats masu nauyi, samar da ƙarfin ƙarfi da sauri da ingantaccen kewayon motsi.
Mafi kyawun Hanya:Haɗa tabarma da mai gyara Pilates sau 3-5 a kowane mako yana haɓaka ƙarfi, sassauci, da sautin tsoka, yayin da ake ci gaba da motsa jiki sabo.
Ƙarfafa Ci gaban Ƙwararrun ku tare da Pilates
Don samun mafi kyawun Pilates:
Ƙara Juriya
Yi amfani da makada, ma'aunin nauyi, ko saitunan bazara mafi girma akan masu gyara. Ci gaba da wuce gona da iri yana haɓaka haɓakar tsoka kuma yana hana plateaus. Zaɓuɓɓuka na ci gaba kamar katako masu nauyi ko motsa jiki na ƙafa ɗaya suna ƙarfafa ƙalubale.
Ba da fifikon Abinci
Tsokoki suna buƙatar mai don gyarawa da girma. Ku cim furotin, hadaddun carbohydrates, da lafiyayyen mai bayan motsa jiki. Nufin 1.6-2.2 g na furotin a kowace kilogiram na nauyin jiki. Kasance cikin ruwa don kiyaye aiki.
Ku Dage
Yi Pilates2-4 sau a mako. Bibiyar ci gaban ku, bikin abubuwan da suka faru, kuma ku haɗu a cikin cardio ko horar da nauyi don iri-iri. Daidaituwa shine mabuɗin don sakamako mai ban mamaki.
Haɗa tare da Sauran Ayyukan Ƙarfafa
Pilates yana cike da motsa jiki da motsa jiki daidai. Yana ƙara sassauci, ƙarfin asali, da kwanciyar hankali na haɗin gwiwa, ƙirƙirar aingantaccen tsarin motsa jiki.
Fa'idodin Bayan Tsoka
Pilates yana ba da ƙarfi fiye da kawai.
Matsayi & Daidaitawa
Ƙarfafa ainihin, baya, da kafadu yana ingantadaidaitawar kashin bayakuma yana rage damuwa na haɗin gwiwa. Kyakkyawan matsayi yana haɓaka amincewa da inganci a cikin motsin yau da kullun.
Rigakafin Rauni
Yin shigar da tsokoki masu daidaitawa da inganta sassauci yana rage haɗarin rauni, ko a dakin motsa jiki ko a rayuwar yau da kullun. Sarrafa, ƙananan motsi masu tasiri suna kare haɗin gwiwa yayin gina haɓakawa.
Sanin Jiki
Pilates yana koyar da hankali da tsarin motsi masu dacewa. Za ku yi motsi da inganci, ku ji ƙarfi, kuma ku rage gajiya. Manya musamman suna amfana daga ingantattun daidaito da kwanciyar hankali.
Mun himmatu wajen ba da tallafi na musamman da
sabis na sama a duk lokacin da kuke buƙata!
Kammalawa
Don haka, shin Pilates yana gina tsoka?Babu shakka-amma yana gina ƙwanƙwasa, ƙarfin aiki maimakon girma.Ta hanyar inganta kwanciyar hankali, kunna masu daidaitawa, da haɓaka matsayi, Pilates yana taimaka muku motsawa mafi kyau, hana raunin da ya faru, da jin ƙarfi kowace rana.
Ko kun fi sotabarma ko mai gyara Pilates, daidaituwa tare da ingantaccen abinci mai gina jiki da horar da juriya yana haɓaka sakamako. Don sakamako mafi kyau, yi la'akari da haɗa Pilates tare da ɗaukar nauyi ko wasu motsa jiki masu ƙarfi.
Gwada Pilates-ya wuce tsoka kawai. Yana da game damotsi da hankali, gina ma'auni, da jin ƙarfi kowace rana.
Yi Magana da Masananmu
Haɗa tare da ƙwararren NQ don tattauna bukatun samfuran ku
kuma fara aikin ku.
Tambayoyin da ake yawan yi
1. Shin Pilates na taimakawa wajen gina tsoka?
Haka ne, Pilates yana ƙarfafawa da sautin tsokoki, musamman ma ainihin ku, ba tare da ƙara girma ba.
2. Shin Pilates zai iya maye gurbin nauyi don haɓaka tsoka?
Ba gaba daya ba. Pilates na gina ƙarfi da juriya amma ba shi da ƙarfin juriya don maximal hypertrophy. Haɗa duka biyun yana haifar da sakamako mafi kyau.
3. Wadanne tsoka ne Pilates ke nufi?
Yana kaiwa hariglutes, core, thighs, hannaye, da stabilizersdon jimlar ƙarfin jiki da sautin.
4. Shin tabarma ko mai gyara Pilates ya fi kyau don gina tsoka?
Pilates mai gyarawa yana ba da ƙarin juriya, yayin da matin Pilates ke ƙarfafawa da sautuna yadda ya kamata ta amfani da nauyin jiki.
5.Za ku iya gina girman tsoka tare da Pilates?
Pilates yana haɓaka sauti da juriya, yana haifar da tsokoki mara nauyi amma ba babba ba.
6. Sau nawa zan yi Pilates don gina tsoka?
Nufin2-4 zaman kowane mako, hade da ingantaccen abinci mai gina jiki da barci.
7.Akwai wasu fa'idodi banda tsoka?
Ee, Pilates yana inganta matsayi, sassauci, daidaitawa, wayar da kan jiki, da rigakafin rauni - yana mai da shicikakken shirin lafiya.
Lokacin aikawa: Satumba-08-2025