Kungani i-Pilates Iseza Abantu Nge-Pain Back
Ama-pilates umzimba ajwayelekile ezindaweni zokuhlinzeka ngokwelapha , izidakamizwa zincoma i-Pilates, nokuthi "Umhlane wami wawuvame ukulimaza sonke isikhathi futhi manje angisayikuzwa" yimisho esiyizwa okuningi kubantu abahamba ngePilates njalo. Ngakho kuthiwani nge-Pilates esebenza kahle kakhulu ekusizeni ukuhlushwa emuva?
Okwenza ukuba i-Pilates iphumelele kakhulu ukuthi ikhuluma ngokungalingani kwesakhiwo esinqunyiwe emzimbeni oholela ebuhlungu obuya emuva.
Izinkinga ezifana nokuntuleka kokusekela okuyisisekelo, ukungazinzeki kwe-pelvic, ukungalingani kwemisipha, ukungahambi kahle, nokuntuleka kokuqwashisa umzimba kuthinta impilo yonke. Ziyizindaba futhi ukuthi indlela yePilates igxile ekusizeni abantu ukuthuthukisa.
Ama-pilates asiza ukulungiswa okulungile
E-Pilates, sikhokisisa kakhulu ukuthi izingxenye zomzimba zethu zihlangene kanjani, ngokuhambisana kwethu. Sivame ukucabanga ngokuvumelana kwethu njengendlela yethu yokuzimela, kodwa ukuhleleka kahle kuyinkqubo enamandla, kuxhomeke ekutheni umzimba ukwazi ukuvumelanisa izingxenye zayo ukuphendula ngezidingo ezihlukahlukene ngokuphumelelayo. Uma ukuvumelanisa kuvaliwe, ukucindezeleka okungalingani emasendeni, ikakhulukazi umgogodla, kungumphumela. Imizimba ye-Pilates , eyenziwe ngokucophelela ukulungiswa, ukudala ukusetshenziswa kwemisipha efanayo nokuthuthukiswa, okuvumela ukunyakaza kudlule emzimbeni ngendlela engokwemvelo.
Isibonelo, enye yezinto ezingavamile kakhulu ezingezansi zangasese ezithathwa ngabantu abanomkhuba wokwenza noma ukugxilisa isikhumba.
Zombili izikhundla zakha ubuthakathaka ohlangothini olulodwa lomzimba kanye nezindawo eziqinile kakhulu komunye. Baphika umgogodla ukusekelwa kwezingalo zawo zemvelo nokwenza umphumela we-domino wezinhlungu nezinhlungu yonke indlela eya phezulu emgodleni nasemqaleni. Ukwenza i-Pilates kwandisa ukuqwashisa ngokufanelekile komgogodla nomgogodla, futhi kudala amandla angaphakathi ukusekela amagundane emvelo omgogodla.
Lokhu kubizwa ngokuba nomgogodla ongathathi hlangothi futhi kuye kwaba yisihluthulelo sembuyiselo engcono kubantu abaningi.
I-Pilates iqala amandla amakhulu
Ukuhleleka okuhle okwedlula "ukubheka" kokuhambisana kudinge amandla amakhulu. Ukuba namandla okuqala kusho ukuthi zonke izicubu zomzimba wakho ziqinile, ziguquguquke futhi zisebenza ndawonye ukusekela nokuzinzisa umgogodla.
Amandla amancane ajulile kunemisipha emikhulu esasetshenziswa ukucabanga njengalezi ziqu zomzimba, njenge- abdominis ye-rectus , i-abs-muscle abs ye-6-pack noma ama-muscle amakhulu amahle ngemuva, njenge-latissimus dorsi , ebizwa ngokuthi "ama-lats." Imisipha yomzimba ihlanganisa imisipha engaphansi kwemisipha yomzimba.
Ngakho-ke ngenkathi izinhlobo eziningi zokuzivocavoca zigxila ekwakheni imisipha emikhulu, uPilates uqeqesha umzimba ukuze yonke imisipha yomzimba isebenze ndawonye ukusekela nokusimamisa emuva. Ingxenye yokuthuthukiswa kwamandla okusebenza okusemqoka ukuqeqesha umzimba ukwazi ukuthi uzokhipha nini, futhi usebenze, imisipha yawo esemqoka. Ngakho-ke ngenkathi amandla omzimba yiwona wonke ama-catch-term, singasho ukuthi ukuhambisana okuyisisekelo ukuthi uPilates ufundisa kubalulekile empilweni yangemuva.
Eminye yalezi zinhlanzi ezibaluleke kakhulu kodwa ezibaluleke kakhulu ziyizicathulo zepansi ; i-psoas, edlala indima enkulu ekusigcineni siqondile kanye nokukhwabanisa; i-transversospinalis, eyimisipha encane ebopha umgogodla; kanye nemisipha yomzimba eguquguqukayo neye-oblique.
I-diaphragm, isisindo sethu sokuphefumula esiyinhloko, sinembile phakathi nendawo. Zonke lezi zinhlanzi zibambe iqhaza elibalulekile ekusekeleni nasekuzinzeni umgogodla.
... umhlahlandlela wangempela wonyaka wakho wangempela awukho eminyakeni noma ukuthi ucabanga ukuthi uzizwa kanjani kodwa njengoba usebenza ngokungafani ngokuguquguquka kwemvelo nokujwayelekile okujabulela umgogodla wakho ...
UJoseph Pilates , Buyela Ekuphileni Nge-Contrology
I-Pilates Ikhuthaza Ukuthobeka
Umgogodla ophilile ungagudlulela phambili nangemuva, uphazamise, uphinde uhambisane nhlangothi, futhi wenze kanjalo ngendlela yembula zonke izici ezicashile ukuthi ama-vertebrae ethu amaningi asivumela ukuba sibe nawo.
Njengoba amandla okuqala aqala, imisipha yangemva ifunda ukusebenza ngokuvumelana nemisipha yomzimba, yenza ukwesekwa okuvikelayo umgogodla okwandisa ubukhulu bokuhamba komgogodla. Ukusebenzisa umzimba wama-Pilates kulula ukuguqula ukuze sikwazi ukuhlakulela ukuguquguquka komgogodla ngesivinini sethu. Lokhu kungenye yezinto eziphathelene nama-Pilates okwenza kube lula kubantu abanezinhlungu emuva ukusebenzisana nabo.
I-Pilates Yandisa Ukuqwashiswa Komzimba
Kungakhathaliseki ukuthi imbangela yobuhlungu ibangelwa ukulimala noma njengoba kunjalo njalo, umphumela wemiphumela yokungasebenzi kahle nokuziphatha okungafaneleki, ubuhlungu bokubuyela emuva kuyisithunywa esisivumela ukuthi sihloniphe indlela esiphila ngayo imizimba. Indlela ye-Pilates iwukuzivocavoca okugcwele. Awukwazi ukwenza i-Pilates ngaphandle kokuqaphela kakhulu ukulinganisa kwakho namandla owenza ukunyakaza.
Lolu hlobo lomkhuba wokuqwashisa lunamandla kakhulu kubantu abanezinhlungu emuva ngoba asigcini nje ngokuthuthukisa ukusebenza komzimba kodwa njengoba ukuqwashisa kwanda, sithutha ngaphesheya kwamaphethini wokubamba ngokomzimba nangokwengqondo ukuthi ubuhlungu obubuhlungu buyakudala. Khona-ke, kukhona igumbi elingaphezulu kulo lonke elilodwa lokuba kube noshintsho oluhle.
Funda i-Pilates Exercises for Back Pain:
I-Pilates Exercises Basic
I-Pilates ye-Back Pain Exercise Series
5 Emuva Ukuqinisa Extension Exercises
Ubuhlungu bebukhoma kunezimbangela eziningi futhi i-Pilates kungenzeka ukuthi ayilungile kubo bonke. Uma unenkinga yangemva, ikakhulukazi ubuhlungu obunzima noma obungapheli, sicela uhlole nodokotela wakho wezempilo ngaphambi kokuba uqale uhlelo lwe-Pilates. Uma ukhetha ukuqala i-Pilates, kubalulekile ukusebenza nomfundisi oqinisekisiwe owazi kahle ukuthi yiziphi izinselele osebenza nazo.