Ukujonga kwiPilates ngenxa yeentlungu zomqolo

intshayelelo

Abantu abaninzi ehlabathini lonke bayayazi loo nto yokusebenzisa ineenzuzo ezichukumisayo ezinceda ukuphucula impilo entle yomzimba wonke. Umzimba unamaqela ahlukeneyo emisipha anobudlelwane obuqhelekileyo kunye namalungu abalulekileyo angaphakathi emzimbeni. Amalungu afana nentliziyo, imiphunga, amathumbu, kunye nesinyi anxibelelana nezihlunu ezahlukeneyo ngeengcambu zemithambo-luvo ezizidibanisayo. Xa umzimba ubandezeleka ngenxa yezinto ezahlukahlukeneyo eziwuchaphazelayo, kubangela iintlungu ezibhekisiweyo emzimbeni apho intlungu enye ikwindawo enye kodwa iphuma kwelinye icala. Ukwenza umthambo kunokunceda umzimba ukuba uphile ukuvuselelwa ngokomzimba ngokunciphisa ukuvuvukala kunye nokulimala kwizicubu zomzimba. Enye yeendlela ezininzi zokuzivocavoca ezinceda ukuqinisa imisipha, ukwandisa ukuguquguquka, kunye nokuphucula i-posture yi-Pilates. Inqaku lanamhlanje lijonga iPilates, izibonelelo zayo, kunye nendlela enokunceda ngayo ukunciphisa iintlungu zomqolo. Sithumela izigulana kubaboneleli abaqinisekisiweyo abaziingcali kunyango lwe-musculoskelet ukunceda abantu abaninzi abanemiba yeentlungu ezisezantsi ezichaphazela imizimba yabo. Sikwakhokela izigulana zethu ngokubhekisa kubaboneleli bethu bezonyango abanxulumeneyo ngokusekelwe kuvavanyo lwabo xa kufanelekile. Sifumanisa ukuba imfundo sisisombululo sokubuza ababoneleli bethu imibuzo ecacileyo. UDkt Alex Jimenez DC unikezela ngolu lwazi njengenkonzo yemfundo kuphela. isikhanyeli

Yintoni IiPilates?

Ngaba uziva utyhafile okanye unamandla aphantsi imini yonke? Kuthekani ngokuva iintlungu kumqolo wakho ongezantsi? Ngaba uye wafumana ukuqina kwemisipha kwiindawo ezithile ezijikeleze umzimba wakho? Uninzi lwezi mpawu zihambelana nemiba ye-musculoskelet ehambelana nezinto ezahlukeneyo ezichaphazela umzimba; kutheni ungazami inkqubo yokuzilolonga njengoPilates? Pilates yinkqubo yokuzilolonga esebenzisa umatshini okanye umzimba othile ukuphucula amandla omzimba womntu kunye nokuma ngelixa ukwandisa ukuguquguquka komzimba kunye nokwandisa ukuqonda kwengqondo. UJoseph Pilates wavelisa iPilates ekuqaleni kwenkulungwane yama-20 njenge Inkqubo yokwenza umthambo ukunceda amajoni eMfazwe yeHlabathi yokuQala ukuba aphucule amanqanaba empilo yawo. I-Pilates yayisetyenziswe njengonyango lokubuyisela kwimeko yabantu abalimele ngokubandakanya ukuxhathisa, ukuzolula, kunye nokujoliswe kukomelezwa kwemisipha. I-Pilates ngoku isetyenziselwa bonke abantu abanemizimba eyahlukeneyo kunye namanqanaba okuqina kwaye inokubonelela ngeenzuzo ezinkulu. 

Ziziphi iinzuzo?

IiPilates, njengazo zonke ezinye iindlela zokuzilolonga, zineepropathi ezininzi eziluncedo ezinceda ekuphuculeni impilo yomntu kunye nokuphila kakuhle. Uphando lutyhila ukuba i-Pilates inceda abantu abaninzi, kubandakanywa nabantu abadala, ngokuphucula ukuma kwabo ngokunciphisa i-thoracic flexion ngelixa besandisa i-lumbar yokwandisa intlungu. Ezinye zeepropathi eziluncedo ezinikezelwa nguPilates emzimbeni ziquka:

• Ukwandisa amandla angundoqo: Izihlunu ezinzulu kwisisu, umva, kunye neengingqi ze-pelvic ziba namandla kwaye zinceda ukuzinzisa umzimba ngakumbi.
• Yomeleza amaqela emisipha: I-Pilates inceda ukwenza izihlunu zingabi namandla nje kuphela kodwa zinceda ukuzolula ukuze zikhangeleke zinde kwaye zincinci. Oku kwenza ukuba umntu abonakale ekhululekile.
• Kukuzilolonga komzimba wonke: Njengoko uninzi lwemithambo lusebenza kumalungu athile omzimba, iPilates igxile kwindawo nganye yezihlunu zomzimba kwaye inceda uphuhliso lwemisipha.
• Ukuphuculwa kwesimo: I-Pilates inceda ukugcina umqolo uhambelana ngelixa uqinisa umzimba kunye nombindi. Ngokuhamba kwexesha ukuma komntu kuya kuphucuka ngokwemvelo, kubenza baphakame, bomelele, kwaye bathandeke ngakumbi.
• Ukunyusa amandla: Njengazo zonke imithambo, iiPilates ziya kunika umntu amandla afunekayo. Oku kubangelwa ukuphefumla okugxininisekileyo kunye nokwandisa ukujikeleza kwegazi okuvuselela imisipha kunye nomqolo.

I-Pilates Yokuzivocavoca Ngeentlungu Zomqolo-Ividiyo

Ngaba ujonge umthambo omtsha wokuthoba izihlunu zakho? Ngaba ujongene neentlungu kumqolo wakho ongaphantsi? Ngaba ubuthathaka bemisipha kwezinye iindawo zomzimba wakho? Ukuba ubuneengxaki ezinxulumene neentlungu, kutheni ungazami iPilates? Ividiyo engentla idlula kwi-10-minute ye-Pilates yokuzilolonga ngenxa yeentlungu zangasemva. Uphando lutyhila ukuba iintlungu ezisezantsi ezingangxengwanga yimeko exhaphake kakhulu abantu abaninzi abanxulumana nokukhubazeka kunye nokungabikho komsebenzi kwihlabathi liphela. Izinto ezininzi zokusingqongileyo zichaphazela abantu abaninzi, zibangela ukuba bahlupheke ngemiba yomqolo. IiPilates zinokunceda ukukhuthaza abantu abaninzi ukuba baphinde bafumane impilo kunye nempilo yabo ngokubandakanya amandla angundoqo kunye nokuzinza ngelixa bephucula ukuma kwabo.

IiPilates zinciphisa iintlungu zomqolo

Abantu abaninzi abaqondi ukuba ezinye iimpawu zentlungu ephantsi zihambelana nokungahambi kakuhle. Ukuma okungahambi kakuhle kunokukhokelela kwiimpawu ezinxulumene neentloko, iintlungu zangasemva, ibhalansi engafanelekanga, kunye nemiba ye-pelvic. Yintoni eyenziwa yiPilates kukuba idala ukuqonda komzimba kwaye inceda ukuphucula izihlunu ezisezantsi ngokuziqinisa kunye nokukhulula imisipha eqinile. Uphando lutyhila Ukubandakanya i-Pilates njengonyango lomzimba kubantu abaneentlungu ezisezantsi kunokunceda ukulungisa imiba yengqondo kunye nentlungu yomzimba ngokomelezwa okungundoqo, ukuguquguquka, kunye nokukhulula imisipha eqinile. Abantu abaninzi akufuneki bayeke ukwenza umthambo xa kuziwa kwiintlungu zangasemva. Ukubandakanya umthambo wokuzilolonga unokuzuza umzimba kwaye uthintele ukulimala kwexesha elizayo.

isiphelo

Ulawulo lokuzilolonga lunokubonelela ngeziphumo ezininzi eziluncedo kwabo bafuna iindlela zokuba sempilweni, abo babandezeleka ngenxa yokwenzakala, okanye abo bafuna ukongeza enye into kwindlela yabo yokuzilolonga. I-Pilates yenye yezo zenzo ezibandakanya ukuxhathisa, ukuzolula, kunye nokujoliswa kwemisipha njengoko kukuzilolonga okupheleleyo komzimba. I-Pilates isetyenziswa kunyango lokubuyisela kwisimo sangaphambili kubantu abalimele kwaye inokubonelela ngeenzuzo ezinkulu. I-Pilates inokunceda abantu abaninzi abanemiba engasemva enxulumene nezinto zokusingqongileyo ezifana nokuma kakubi. Abantu abaninzi abasebenzisa iiPilates njengenxalenye yolawulo lwabo lokuzilolonga baya kuqala ukuziva bomelele kwaye besempilweni njengoko imiqolo yabo iya kubabulela.

Ucaphulo

Baker, uSara. "Umthambo wePilates woMnqolo ophilileyo-Spineuniverse." I-Spineuniverse, Ngomhla we-28 kuDisemba ka-2019, www.spineuniverse.com/wellness/exercise/pilates-exercise-healthy-spine.

Kuo, Yi-Liang, et al. "I-Sagittal Spinal Posture emva koMthambo oSekwe kwiPilates kubantu abadala abasempilweni." Isihlwele, Ilayibrari yeSizwe yaseMelika yoNyango, 1 Meyi 2009, yentshutshiso.ncbi.nlm.nih.gov/19404180/.

USorosky, uSusan, et al. "I-Yoga kunye neePilates kuLawulo lweentlungu ezisezantsi." Uphononongo lwangoku kwiMusculoskeletal Medicine, Humana Press Inc, Mar. 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2684152/.

Yamato, Tiê P, et al. "IiPilates ngenxa yeentlungu ezisezantsi." I-Cochrane Database yeeNkqubo eziPhononongo, John Wiley & Sons, Ltd, 2 July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC8078578/.

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