Njengomphathi we-Pilates, ngisebenza njalo ngezinyawo zabantu. Kungakhathaliseki ukuthi ithambo, i-muscle, ligament noma i-tendon, izinkinga ezincane ezinyaweni zingaholela ezinkingeni ezinkulu zomzimba ezigcwele. Kubantu abaningi, ukugcina nje ubuqotho besakhiwo sezinyawo kukwanele ukuvimbela izinkinga zonyawo eziqhubekayo. Ukufunda indlela yokuphakamisa ama-arches kungenye yezinyathelo eziphumelelayo kakhulu zokuzivocavoca ongayenza, kanti nokho abantu abaningi bangaboni ngalokhu ukunyakaza okubalulekile ukuze balungise futhi balondoloze izinyawo ezinyaweni.
Ngendlela ye-anatomy, kukhona empeleni ama-arches amathathu enyaweni. Abaningi bethu bajwayele umcibisholo ocacile okhombisa ngaphakathi kwezinyawo zethu kusukela esithende kuya kwibhola lonyawo. Lokhu kwaziwa ngokuthi i-arch longitudinal medial. I-arch yesibili, engaziwa kancane igijima ngobude ngaphesheya kwonyawo futhi iyaziwa ngokuthi i-lateral longitudinal arch. Okokugcina, sinomcibisholo wesithathu ogijima ohlangothini oluya phakathi nonyawo okuyi-arch eguquguqukayo.
Ukuze izinyawo zethu zisebenze kahle, zonke izingqimba ezintathu zidinga ukuzwakala, ziqinile futhi ziguquguquke. Ukuma, ukuhamba, nokugijima kwezinyawo zethu kunikeza isisekelo sokunyakaza okunempilo kuqala kusukela emhlabathini futhi sisebenzela ubude besifuba sethu. Kulula, uma kukhona okungahambi kahle ngezinyawo, umzimba wonke ukhokha intengo. Ubuhlungu be-Hip? Kungaba izinyawo zakho Emuva izimpikiswano? Kungaba yizinyawo zakho kalula. Landela imiyalo engezansi bese ulawula izinyawo zakho, futhi mhlawumbe wonke umzimba wakho.
Isinyathelo Ngesinyathelo Ukuzivocavoca:
- Vumelanisa Unyawo Nomlenze Wakho: Ungenza lo msebenzi ukuma noma uhlezi. Uma ukhetha ukuma, yenze ngemilenze yakho nezinyawo endaweni efanayo . Uma uhlezi, yiba nekhanda lakho phezulu futhi phansi ukuze i-angle ye-ankle yakho ifane nokuthi ngabe ngabe ngabe ubemi ngokuqondile. Kunezinhlobonhlobo zemikhawulo emigqeni yonyawo eliwela ebangeni elijwayelekile. Izakho zingase zibe ezinkulu noma ezingaphansi kwezinga. Okubalulekile ukuzwa ukuphakama nokuthola umuzwa wazo wonke ama-arches amathathu esebenza.
- Phakamisa ama-Arches: Gcina izinzwane zakho zikhululekile, ungazihlolisisi, futhi uqale kancane ukuhamba okuhambayo ukudonsa ibhola unyawo lwakho nesithende komunye nomunye. Ake ucabange ukuthi i-dome iyashintsha phansi phakathi kwezinyawo zakho noma amandla amakhulu agudla ibhola lonyawo lwakho nesithende sakho komunye nomunye. Izinzwane nezithende zihlala phansi phansi sonke isikhathi kodwa ama-arches angase avele phansi.
Amathiphu: Lokhu akuyona ukunyakaza okukhulu. Ungalindeli ukunyakaza okumangalisayo. Unyawo lwakho lungase lungabonakali ngisho nokuthutha. Okufunayo kuyishintsho elifihlekile lomumo wonyawo. Kumele ukwazi ukubona ukuthi ukuphakama kwe-arch medial uma ubheka ngaphakathi kwonyawo lwakho. Njengoba wenza ukuphakamisa umcibisholo, cabanga ngokuvumelana nezintambo ezintathu zenyawo. Lokho kuzokusiza ukuba uthole umuzwa wonke-we-way-nxazonke kunokuba nje i-arc eside ngaphambili ukuya emuva. - Khipha i-Arch. Phakamisa uphinde uphumule unyawo emuva esimweni saso sokuqala.
- Phinda izikhathi ezintathu kuya kwezi-5: Ungenza lo mdlalo umzimba wonke usuku lonke. Kuyinto elula ukugoqa cishe noma kuphi, nganoma yisiphi isikhathi.
Ukunyakaza okuqinisayo kulungile njengoba isinyathelo sokuqala kuya ezinyaweni ezinempilo. Ukuqedela uhlelo lonke lwezinyawo ezinempilo, qhubekela phambili ekusuleni futhi uguquguqule unyawo ngethambo le- curls yokuzivocavoca.
Imibuzo ye-Pop: Bewazi ukuthi uJoseph Pilates wakha imishini ngokukhethekile ukuze asebenzise unyawo? Funda ngemishini ye-Pilates foot yokuvivinya umzimba .
Ihlelwe ngu-Alycea Ungaro, PT, MS