URebheka Rotter on Prevention and Safe Pilates Ukuzivocavoca kwe-Osteoporosis
Ukuzivocavoca nge-osteoporosis kuyinkinga edidekayo. Kunezivivinyo zokuvimbela, ukuvivinya umzimba, nokuphepha kokuzivocavoca ukuze usebenzise umzimba uma une-osteoporosis. I-Pilates yindlela yokuzivocavoca okuvame ukukhulunywa ngayo ngokuphathelene ne-osteoporosis. Kodwa ku-Pilates, kunezilinganiso ezicacile ngokuqondene nokuthi yiziphi izivivinyo ezifanele ukuhlinzeka ngokwe-osteoporosis.
Kufanele ube namathambo aqinile angakwazi ukuthwala isisindo sakho futhi akuvumele ukuhamba. Kodwa udinga ngempela ukwazi ukuthi wenzani uma usebenzisa ukuvivinya umzimba ukuze uvimbele noma uphile nge-osteoporosis. URebhekah Rotstein usiza ukucacisa indima yokuzivocavoca, i-Pilates, ne-Pilates imishini yokwelapha i-osteoporosis kanye nokuqinisa amathambo.
URebhekah Rotstein uchwepheshe we-osteoporosis, impilo ye-bone, ne-Pilates. Ungumsunguli we-Incorporating Movement, i-Pilates nenhlangano yezemfundo yokunyakaza, nomklami we-Pilates for Buff Bones wokuzivocavoca. URebheka naye ungumfundisi weSisekelo se-Osteoporosis Research and Education.
Ukuzivocavoca-Ukuveza Ukuzivocavoca Kusiza Ukuqeda I-osteoporosis
U-Rotstein uchaza ukuthi ukuzivocavoca umzimba kunendima ekuvimbeleni i-osteoporosis. "I-bone iyisisindo esinamandla, njengesihlunu, esiqinisa ukuphendula amandla okumele amelane nawo. Ukuvuthwa komzimba kungenye yamandla, futhi ukulwa nokuvuthwa yilokho esikubhekisele ekukhulumeni kokuvivinya umzimba."
Kodwa uthi kunomsebenzi owedlula ukwedlula amandla adonsela phansi, "Ukuhlanganiswa kokucindezela nokuhlukunyezwa okuvela emgodini kanye nemisipha yakho kudlala indima enkulu ekuqiniseni amathambo. Kodwa ukuvimbela i-osteoporosis kubangelwa umthelela onjenge-jumping noma osebenza lapho amathambo elayishwa khona kuze kube yilapho kufanele ikwazi ukubhekana nalezi zinsizakusebenza, ngokuziqinisa ngokuziqinisa ukuze zisekele amabutho esizayo. " Ubuye akhombise ukuthi uma unesisindo esiphansi kakhulu samathambo noma usuvele uhlangene nokuphuka, umthelela ophezulu ungaphikisana.
Ukuzivocavoca-Ukuveza Ukuzivocavoca vs. Ukuphikiswa Ukuzivocavoca
Ukuzivocavoca umzimba kunoma yini okwenziwe ukuma. I-Rotstein izofaka futhi umsebenzi wokuqeqesha we-Pilates, owenziwe ezandleni nasemadolweni ngoba uthwala isisindo se-trunk yakho ngezandla zakho futhi udlulisele amandla nge-wrists yakho. "Izibhamu ziyisiza esibucayi ukuqinisa ngoba yizona zindawo ezivame kakhulu zokuhlukana kwe-osteoporotic, kanye nomgogodla nomlenze," kusho uRotstein.
" Ukuzivocavoca umzimba kumane kubandakanya imisipha edonsa ithambo ukuze idale ukungezwani okuqinisa i-bone. Ukuphikiswa kungabonakala kusuka ezisisindo , amabhande anwebekayo noma imithombo. Kodwa ungabuye ucabange ngesisindo sakho somzimba njengoba ukuphikiswa kwezinye izimo, njenge-push -up. Kulesi sibonelo, usebenzisa amandla adonsela phansi kanye nesisindo somzimba wakho ukuze unikeze ukumelana futhi udale imisipha yokudonsa. "
U-Rotstein uphawula ukuthi indlela enhle kakhulu yokuqiniswa kwamathambo, ngaphezu kokuzivocavoca okukhulu, kwenzeka lapho uhlanganisa ukukhiqiza isisindo nokuqeqeshwa ukuphikiswa. Uthi izikwele ezilinganiselwe , noma usebenzisa i-band egqinsile ngenkathi zimile noma zenza ukuma kwezingxube, ziyoba izengezo ezinhle emgodini wokuzivocavoca amathambo.
Ingabe I-Pilates Yanele Ukuvimbela Ukuqeda I-Osteoporosis?
I-Pilates iyindlela enhle yokuqinisa umzimba, ukusekela amaphethini okuhamba kahle, nokuhlanganisa amajoyini kanye nama-axial skeleton, ngokusho kukaRotstein.
Kodwa uthi amathambo akho adinga ukulayisha okunye ukuvimbela ukugaya i-osteoporosis kanye nokulahlekelwa kwamathambo okuvamile okwenzeka ngokwemvelo. "Lokhu kulayisha kuvela ezisisindo, ama-squats kanye nama-exercises aphezulu okuthonya njengokusebenza nokugxuma. Udinga ukuhamba ngezindlela ezintsha futhi 'ukumangala' ithambo, njengoba abanye abacwaningi bethi manje. Izicubu zethambo zivila ngakho kudingeka sizigcine izinzwane zalo. Sidinga ukuhambisa ngezindlela ezihlukile futhi ngesivinini esihlukene ukukhuthaza ithambo ukuba liqhubeke liqinisa. "
I-Pilates eya ekuPhephweni kwePhuphu
Uthi i-Pilates iyithuluzi eliyigugu lokugcwalisa amasu okulayisha amathambo nokuvimbela ukulimala nokuwa.
"Kumele sikhumbule ukuthi ingozi yangempela nge-osteoporosis yizona eziwela phansi ezingaphazamisa ukuqhuma. I-Pilates, ngokugcizelela ukuhleleka kwayo, ukulungiswa nokulinganisela kanye nokunyakaza okuhlanganisiwe komzimba, inikeza ipulatifomu enhle uma ihlangene nezinye izinto zokusebenza ( eqondile), isisombululo esisekelwe kulo kanye nokuvivinya umzimba. " Uthi i-Pilates iphinda ifake ifomu elihle lokuqeqesha isisindo ukuze amandla akho adlulise umgogodla wezinzwa kanye nezinkalo. Eminye imikhuba yokuphila enempilo ihlanganisa nokudla okunempilo ukugcoba amathambo.
I-Pilates Yokuzivocavoca Uhlelo Lokuvimbela I-Osteoporosis
U-Rotstein uthi uhlelo lwe-Pilates lwe-osteoporosis-prevention luyadingeka ukuthi luhlanganise nokuqiniswa okwanele emuva ( ukukhulisa umgogodla nokuzinza okunamandla ) kanye nokuqina kwe- hip nokuqinisa isandla. Wenza lezi zici isisekelo sePirates yeBuff Bones program.
"Ngivame ukubona ama-Pilates amakilasi kanye nezikhathi ezigcizelela ukugcizelela umgogodla ngenxa yamahlombe, emuva nangokwenqunu. Ngincoma ukuthi ubuyekeze kabusha izinhlelo zakho ukuze uqiniseke ukuthi emuva kugxila-ikakhulukazi i-thoracic ephezulu." Uthi abantu abaningi baqamba ngokuthembela emgodleni wabo we-lumbar ukwenzela ukwandiswa.
"Ukuthi amandla akho angenhla akhonjisiwe ekuthuthukiseni ibhalansi nokunciphisa ingozi yokuwa. Futhi-ke, ukulawula okuyisisekelo kuyingxenye ukuze kufezwe lokho okukhulunywe emuva emuva. Ukuma okuningi kufanele kwenzeke eduze nokuphela kokuzivocavoca ukuze wenze ukusebenza okusebenzayo, ukuhlanganisa izinyawo, kanye nokwenyuka kwesisindo. "
Ukusebenzisa i-Pilates Equipment Uma Une-Osteoporosis
U-Rotstein uthi imishini ye-Pilates ibalulekile kulabo abane-osteoporosis ngoba iziphethu zihlinzekela ukumelana okudingekayo ekuqiniseni amathambo futhi banikeze amathuba okunyakaza okungenamkhawulo, kokubili ngaphakathi kwe-classical repertoire nangaphezulu. Uthi isihlalo ngumshini omkhulu wokuzivocavoca umzimba.
Ama-Pilates Movements Abantu abane-Osteoporosis Kufanele Bagweme
U-Rotstein uthi labo abane-osteoporosis kufanele bagweme ukujula komgogodla (ukuguqa phambili)-ikakhulukazi uma kulayishwa njengokugubha njengebhola nomgogodla omfushane (lapho emuva kugoba phambili phakathi nomgqa ophezulu ophethe isisindo somzimba). "Kumele futhi bagweme ukuqhuma okuhlanganisa ukuguqa nokuguqa nokujikeleza. Noma yikuphi ukugoba okumele kugcizelele kufanele kugcizelele ukwandiswa kwesihluthulelo kunokuba kuhlanjululwe okuhlangene okwedlulele lapho abaningi bebacaphuna khona futhi behleleka ukushintshashintsha ngaphandle kokuqaphela. ukulayisha ngaphambili, noma ingxenye yangaphakathi, yomzimba we-vertebral [umgogodla]. "
I-Pilates Ehamba phambili Ebonisa Abantu Nge-Osteoporosis
U-Rotstein uncoma uhlangothi, phambili nangemuva uhlukanisa i-reformer (njengoba kufanelekile ezingeni leklayenti) kusukela bephethe isisindo futhi kuthuthukise ibhalansi, njengemipompo yokuma umlenze kanye nomkhumbi wezintaba esihlalweni se-wunda. Uthi ukudonsa ama-straps ku-reformer kuhle kumhlane nangamahlombe, njengalokhu i-Swan esihlalweni neCadillac.
Abanye basebenzela okuhle labo abane-osteoporosis isisindo esithwalayo kanti ezinye zihlanganisa ukuphika emgqeni wePilates noma ibhande lokuzivocavoca. Azibandakanyi i-flexion (ukuguqa okuphambili) noma ukugoba ukujika ngokujikeleza. Noma ubani one-osteoporosis kufanele enze i-Pilates noma noma yikuphi ukuzivocavoca nomfundisi oqeqeshwe ekuzivocavoca okufanelekile ngokwe-osteoporosis.
- Izenzo zokulanda ezenzakalelayo
- Umzimba ophezulu uphonsa nge-Pilates ring
- Umjikelezo womlenze owodwa nge-band yokuzivocavoca
- Ukugoba umlenze futhi welula nge-band yokuzivocavoca
- Hamba emuva nge-band yokuzivocavoca
URebhekah Rotstein ufundisa ukudla okuphephile kwe-osteoporosis eDVD yakhe "I- Pilates for Buff Bones ."
> Umthombo:
> Rotstein, uRebhekah. Ingxoxo. Okthoba 2010.