Kodi Kuchita Ntchito Yoyendetsa Ndege Kungakuthandizeni Kuchepetsa Kunenepa?

Zamkati

• Kodi ma pilates ndi masewera olimbitsa thupi abwino?
• Kafukufuku akuti chiyani?
• Kodi Pilates amawotcha mafuta angati?
• Kodi ma calories amakhudza bwanji kuchepa kwa thupi?
• Kodi muyenera kuphunzitsa Pilates kangati?
• Kodi ma Pilates amatani?
• Malangizo ochepetsera kunenepa
• Tengera kwina

Kodi ma pilates ndi masewera olimbitsa thupi abwino?

Ma pilate ndi masewera olimbitsa thupi otchuka. Ndizothandiza pakukweza, kumanga minofu yowonda, ndikuwongolera kukhazikika.

Kuyeserera ma Pilates kumatha kukhala kopindulitsa paumoyo wanu komanso kukuthandizani kuti mukhale ndi thanzi labwino.

Komabe, ma Pilates sangakhale othandiza pakuchepetsa thupi monga zochita zina za mtima, monga kuthamanga kapena kusambira. Izi ndichifukwa choti mumawotcha ma calories ochepa m'makalasi amtundu wa Pilates kuposa momwe mungachitire masewera olimbitsa thupi.

Koma ngati mumakonda makalasi a Pilates mutha kukhala ndi mwayi wotsatira zomwe mumachita nthawi zonse. Mudzakhalanso ndi mwayi wokhala ndi moyo wathanzi.

Ngati cholinga chanu ndikuchepetsa thupi, yesetsani kuphatikiza ma Pilates ndi zakudya zopatsa thanzi komanso mitundu ina ya masewera olimbitsa thupi. Ma Pilates ena omwe amaphunzitsidwa mphamvu ndi mitundu ina ya masewera olimbitsa thupi monga kuyenda, kusambira, kuthamanga, kapena kupalasa njinga.

Pemphani kuti mudziwe zambiri zamubwino wa ma Pilates komanso gawo lomwe lingatenge kukuthandizani kuti muchepetse kunenepa.

Kafukufuku akuti chiyani?

Kafukufuku wapa Pilates wochepetsa thupi ndiosakanikirana.

M'modzi mu 2017 adawona azimayi 37 onenepa kwambiri kapena onenepa azaka zapakati pa 30 mpaka 50. Ofufuzawo adapeza kuti kuchita ma Pilates milungu isanu ndi itatu kunali kothandiza:

• kuonda
• kutsitsa BMI
• toning m'chiuno
• kuchepa kwa m'mimba ndi m'chiuno mozungulira

Sizinapange kusiyana pakulimbitsa thupi (mafuta amthupi amachotsedwa kulemera kwathunthu) ngakhale.

Izi zimafanizidwa ndi gulu lomwe silichita masewera olimbitsa thupi panthawiyi.

Wina adawona azimayi omwe atha msinkhu azaka zapakati pa 59 mpaka 66. Inapeza kuti masabata khumi ndi awiri oyeserera ma Pilates sanasinthe kusintha kwa thupi.

Koma omwe atenga nawo mbali adakulitsa kwambiri mphamvu zamimba, zakumtunda, komanso zam'munsi. Ochita kafukufuku akuganiza kuti panalibe kusintha kwa kapangidwe ka thupi chifukwa amayi omwe anali mu kafukufukuyu sanasinthe zakudya zawo.

Palinso kuchokera ku 2015 komwe kunawonetsa kuti ma Pilates atha kukhala othandiza pakuwongolera kupweteka kwakumbuyo kosalekeza komanso kukonzanso zina zovulala. Koma maphunziro ena amafunikira.

Musamayeseze Pilates ngati mwavulala kapena mukumva kuwawa popanda chilolezo cha dokotala.

Kodi Pilates amawotcha mafuta angati?

Kuchuluka kwa ma calories omwe mudzatenthe ku Pilates kumadalira kulemera kwanu, ngati mukuchita mphasa kapena gulu lokonzanso, komanso mulingo wamavuto mkalasi.

Kwa munthu yemwe ali ndi mapaundi pafupifupi 150, kalasi imodzi yamapilitsi mphindi 50 ya Pilates pamlingo woyambira imawotcha pafupifupi zopatsa mphamvu 175. Kalasi yapamwamba ya mphindi 50 imatentha ma calories pafupifupi 254.

Mudzawotcha ma calorie ambiri mu gulu lokonzanso ma Pilates kapena kulimbitsa thupi kulikonse kwa Pilates komwe mumakweza kugunda kwa mtima wanu.

Kodi ma calories amakhudza bwanji kuchepa kwa thupi?

Kuti muchepetse paundi 1, muyenera kuwotcha pafupifupi 3,500 calories.

Ngati cholinga chanu ndikuchepetsa thupi, mungafune kuyesa masewera olimbitsa thupi monga kuyenda, kuthamanga, kapena kupalasa njinga, kuwonjezera pa Pilates. Komanso onaninso kudya chakudya chopatsa thanzi ndi mapuloteni owonda, mbewu zonse, zipatso, ndi ndiwo zamasamba.

Kodi muyenera kuphunzitsa Pilates kangati?

Ngati mwatsopano ku Pilates, yesetsani kuyeserera 2 kapena 3 pa sabata kuti mupeze zabwino zonse.

Muthanso kuyesa makalasi apamwamba kwambiri a Pilates monga makalasi osintha ma Pilates ndi magulu ophatikizana monga Piloxing (Pilates and boxing) kapena Yogalates (yoga ndi Pilates.)

Mudzawotcha ma calorie ambiri m'makalasi athunthu amtunduwu kuposa gulu lanyimbo la Pilates.

Ngati mukuyesera kuti muchepetse thupi, tengani nawo mitundu iyi yophatikizira kangapo pasabata kuti mupeze zotsatira zabwino. Muthanso kusintha makalasi a Pilates ndimagawo ophunzitsira mphamvu (okhala ndi zolemera) komanso masewera olimbitsa thupi.

Kuphatikiza ma Pilates ndi mitundu ina ya masewera olimbitsa thupi komanso kulimbitsa mphamvu, kuphatikiza kudya zakudya zopatsa thanzi, ndi njira yabwino yolankhulira minofu yanu ndikuthandizani kukwaniritsa zolinga zanu zakuchepetsa thupi.

Kodi ma Pilates amatani?

"Ma Pilates effect" ndi lingaliro loti kuchita ma Pilates kumatha kubweretsa kukhazikika, kulimba kwa minofu, ndi malo oyimbira.

Zotsatira za "zotsatira" izi ndikuti zitha kuwoneka kuti mwachepetsa thupi. Izi ndichifukwa choti ngati mwapeza bwino kapena kukulitsa minofu yanu, mutha kuwoneka oyenera kwathunthu, ngakhale simunachepetse.

Malangizo ochepetsera kunenepa

Kuchita masewera olimbitsa thupi ndikofunikira kuti muchepetse kunenepa, koma ndikofunikanso kuyang'ana pazakudya zanu.

Idyani chakudya chopatsa thanzi komanso chotupitsa ndi mapuloteni owonda, masamba, zipatso, ndi mbewu zonse.

Onani dokotala wanu kapena katswiri wazakudya kuti apange dongosolo lazakudya pazolinga zanu. Kuti mukhale otetezeka, musadye zosakwana 1,200 zopatsa mphamvu patsiku.

Tengera kwina

Ma Pilates ndimasewera olimbitsa thupi osagwira bwino ntchito. Kungakhale kopindulitsa polimbitsa minofu, kutsitsa pachimake, ndikuwongolera mayendedwe.

Zitha kuthandizanso kuchira ku ululu wammbuyo ndi zovulala zina polimbitsa dera lomwe lakhudzidwa.

Ngati mukuyang'ana kuti muchepetse thupi, mutha kuphatikiza ma Pilates mu dongosolo lanu labwinobwino. Khalani ndi ma Pilates ndikukhala ndi zakudya zabwino komanso moyo wabwino kuti mukhale ndi zotsatira zabwino.

Nthawi zonse muzifunsa dokotala musanayambe kuchita masewera olimbitsa thupi.