Ngaba ukuziqhelanisa neePilates kungakunceda ukuba wehlise ubunzima?

Umxholo

• Ngaba iipilates ngumthambo olungileyo wokunciphisa umzimba?
• Uthini uphando?
• Zingaphi iikhalori ezivuthayo?
• Iikhalori zichaphazela njani ukunciphisa umzimba?
• Uhlala uziqeqesha kangaphi ii-Pilates?
• Yintoni umphumo wePilates?
• Iingcebiso zokunciphisa umzimba
• Yise kude

Ngaba iipilates ngumthambo olungileyo wokunciphisa umzimba?

Iipilates ngumsebenzi othandwayo onefuthe elisezantsi. Kusebenza ngokufanelekileyo kwi-toning up, ekwakheni imisipha ephilileyo, kunye nokuphucula ukuma komzimba.

Ukuziqhelanisa neepilates kunokuba luncedo kwimpilo yakho kwaye kukuncede ugcine ubunzima obunempilo.

Nangona kunjalo, ii-Pilates zingenakho ukusebenza ngokulahleka kwesisindo njengezinye iindlela zokuzivocavoca, ezinjengokubaleka okanye ukuqubha. Kungenxa yokuba uya kutshisa iikhalori ezimbalwa kwiiklasi zemveli zePilates kunokuba wenze ezinye iindlela zokuzivocavoca.

Kodwa ukuba uyakonwabela ukufundwa kweeklasi zeePilates kunokwenzeka ukuba unamathele kwindlela yakho yokomelela komzimba ngokuthatha ezi klasi rhoqo. Uya kuba nakho ukugcina impilo esempilweni.

Ukuba injongo yakho kukuphulukana nobunzima, zama ukudibanisa iiPilates kunye nokutya okusempilweni kunye nezinye iindlela zokuzilolonga. Ii-Pilates ezizezinye ezinamandla oqeqesho kunye nezinye iindlela zokwenza umthambo we-cardio njengokuhamba, ukuqubha, ukubaleka, okanye ukuhamba ngebhayisikile.

Funda ngokufunda okungakumbi malunga nezibonelelo zeePilates kunye nendima ezinokuthi ziyidlale ekuncedeni ukunciphisa umzimba.

Uthini uphando?

Uphando ngeePilates zokunciphisa umzimba luxutywe.

Inye ngo-2017 yaqaphela ukuba ngama-37 abatyebe kakhulu okanye abafazi abatyebe kakhulu abaneminyaka engama-30 ukuya kwengama-50.

• ukuhla ukusinda
• ukuthoba i-BMI
• Ukuthambisa esinqeni
• ukunciphisa isisu kunye nokujikeleza kwesangqa

Ayenzanga mahluko kubunzima bomzimba obucekeceke (ubunzima bomzimba obususwe kumzimba wonke) nangona.

Oku kwafaniswa neqela elingenzi mthambo ngeli xesha.

Omnye wabona abafazi abasele beneminyaka engama-59 ukuya kuma-66 ubudala. Kufumanise ukuba iiveki ezili-12 zokuziqhelanisa neepilates azikhange zitshintshe ukwakheka komzimba.

Kodwa abathathi-nxaxheba bakhulise kakhulu isisu, amandla aphezulu kunye namandla asezantsi. Abaphandi bakrokrela ukuba akukho tshintsho ekubunjweni komzimba ngenxa yokuba abasetyhini kolu phando khange batshintshe izidlo zabo.

Kukho kwakhona ukusuka ngo-2015 okubonise ukuba ii-Pilates zinokusebenza ngokulawulwa kweentlungu ezingapheliyo kunye nokunye ukuvuselelwa kokulimala. Kodwa kufuneka izifundo ezingaphezulu.

Ungaze usebenzise iPilates ukuba wenzakele okanye usentlungwini ngaphandle kwemvume kagqirha.

Zingaphi iikhalori ezivuthayo?

Inani leekhalori oza kuzitshisa kwii-Pilates zixhomekeke kubunzima bakho bangoku, ukuba wenza imethi okanye iklasi yokuhlaziya, kunye nenqanaba lobunzima beklasi.

Kumntu omalunga neepawundi ezili-150, iklasi enye yemizuzu engama-50 yeepilati kwinqanaba lokuqala itshisa malunga neekhalori ezili-175. Iklasi yemizuzu engama-50 etshisa malunga neekhalori ezingama-254.

Uya kutshisa iikhalori ezingaphezulu kwiklasi yohlaziyo lwePilates okanye nakuphi na ukuzilolonga kwePilates apho unyusa izinga lokubetha kwentliziyo yakho.

Iikhalori zichaphazela njani ukunciphisa umzimba?

Ukulahla iponti enye, kufuneka utshise malunga ne-3,500 yeekhalori.

Ukuba injongo yakho ukunciphisa umzimba, unokufuna ukuzama umthambo we-cardio njengokuhamba, ukubaleka, okanye ukukhwela ibhayisikile, ukongeza kwiiPilates. Gxila ekutyeni ukutya okusempilweni kunye neprotein etyebileyo, ukutya okuziinkozo, iziqhamo kunye nemifuno.

Uhlala uziqeqesha kangaphi ii-Pilates?

Ukuba umtsha kwiiPilates, zama ukuziqhelanisa namaxesha ama-2 ukuya kuma-3 ngeveki ukuze ufumane lonke uncedo.

Unokuzama iiklasi eziqhubela phambili zePilates ezinje ngeeklasi zohlaziyo lwePilates kunye neeklasi zokudibanisa ezinje ngePiloxing (Pilates kunye nomdlalo wamanqindi) okanye iiYogalates (iyoga kunye nePilates.)

Uya kutshisa iikhalori ezingaphezulu kwezi klasi zomzimba zipheleleyo kunakwiklasi yesiqhelo yematriki yePilates.

Ukuba uzama ukunciphisa umzimba, thatha inxaxheba kwezi ntlobo zeeklasi zokudibanisa amaxesha ambalwa ngeveki kwiziphumo ezilungileyo. Unokutshintsha ezinye iiklasi zeePilates ngeeseshoni zoqeqesho lwamandla (kunye nobunzima) kunye nokuzivocavoca umzimba.

Ukudibanisa ii-Pilates kunye nezinye iindlela zokuzilolonga kwe-cardio kunye noqeqesho lwamandla, kunye nokutya ukutya okusempilweni, yindlela efanelekileyo yokwenza imisipha yakho ikuncede ufezekise iinjongo zakho zokulahleka kobunzima.

Yintoni umphumo wePilates?

"Ukusebenza kwePilates" ngumbono wokuba ukuziqhelanisa neepilates kungakhokelela ekuphuculweni kokuma, ithoni yezihlunu, kunye nendawo engundoqo yeetoni.

Iziphumo zale "effect" kukuba kubonakale ngathi wehlile emzimbeni. Kungenxa yokuba ukuba ufumene okanye wonyusa izihlunu zakho, unokujongeka ulunge ngakumbi xa usonke, nokuba awulahlekanga ubunzima.

Iingcebiso zokunciphisa umzimba

Ukuzivocavoca umzimba kubalulekile ukunciphisa umzimba, kodwa kubalulekile ngokulinganayo ukugxila kwindlela otya ngayo.

Yitya ukutya okusempilweni kunye nokutya okulula okune-protein, imifuno, iziqhamo, kunye neenkozo ezipheleleyo.

Jonga ugqirha wakho okanye isondlo sokutya ukuze wenze isicwangciso sokutya kwiinjongo zakho. Ukukhusela, ungaze utye ngaphantsi kwe-1,200 yeekhalori ngemini.

Yise kude

Iipilates ngumsebenzi osebenzayo onefuthe elisezantsi. Kunokuba luncedo ekunyuseni izihlunu, ukuhambisa isiseko kunye nokuphucula imeko.

Inokukunceda ekuvuseleleni kwiintlungu zangasemva kunye nokunye ukulimala ngokuqinisa indawo echaphazelekayo.

Ukuba ujonge ukunciphisa umzimba, ungafaka ii-Pilates kwisicwangciso sakho sempilo. Ziqhelanise neepilates kwaye ugcine ukutya okunempilo kunye nendlela yokuphila yezona ziphumo zihle.

Soloko ujongana nogqirha wakho ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga.