Abantu abaninzi bahlambalaza ngePilates, besithi bawusindise umva wabo okanye baphucula ukuhamba kwabo ngendlela ekulu. Abanye bathetha ngokutshata kwi-yoga, besithi akukho nto ifike kufuphi ekubanika intlungu efuna.
Yintoni na? Ngaba enye indlela ingcono kumqolo wakho kunomnye?
Yoga Joe
Yikholwa okanye akunjalo, uJoe Pilates, umsunguli wendlela yePilates, waqalisa umsebenzi wakhe kwi-yoga (kunye nobugcisa bokulwa kunye nolunye uqeqesho oluthile lokuziphatha).
Uzalwe ngasekupheleni kwe-1800 kunye nokuhlala phakathi kwe-20 leminyaka, uPilates waqala ubomi njengomntwana ogulayo, ngokutsho kwewebhusayithi yeJillian Hessel Pilates.
UJoe wathatha isakhiwo somzimba, i-yoga, ukulwa, i-gymnastics kunye nobugcisa be-karate njengendlela yokunqoba imicimbi yakhe yempilo. Kuyo yonke yobuntwaneni bakhe nangaphezulu, uJoe wayezikhuphele ezi zinto kunye kunye nokufunda ngesimo se-anatomy, ukuze aqokelele indlela yakhe yokuphulukisa.
Kodwa kuJoe, ezi ziko zonke zilahlekanga nto enye ebalulekileyo: Isiseko esisisiseko semisipha. Ngoko uzimisele ukufumana nokuphuhlisa indlela yokubandakanya umnqweno kumsebenzi wakhe. Indlela yakhe, eyayibizwa ngokuba yi "Contrology," yabangela.
Ngexesha leMfazwe Yehlabathi I wayesebenza nabakhonkqo bemfazwe - abaninzi babo babenzakele kwaye bebuthathaka-ukuba bahambe. Wagxotha imithombo yamabhedi ngendlela eyanikezela "izigulane" zombini inkxaso kunye nokuxhathisa ukuhamba. Ukusebenzisa oku kusekwe, amabanjwa aphucule.
Le ndlela yayiyiyo indlela i-Pilates njengokuba siyazi ngayo namhlanje, ngokuyinxalenye yalo msebenzi owenziwe kwi-studio kunye noomatshini oqhutywe ngumthombo.
Ukusuka kwi-Yoga ukuya kwi-Pilates - Uhambo lweNdlovu
Umzekelo we-yoga posture oya kulungiswa kwi-Pilates yindlovu. Indlovu yenziwa kwi-reformer, eyona nto ikhethekileyo yezixhobo ze-Pilates eziqhutywa yi-spring.
Ukunyakaza kwendlovu kubonakala kunjenge-Downward Facing Dog yoga.
Nangona indlovu yenzeka kwindawo efana ne- Down Dog , inokuziva ihluke ngoxa uyenza. Kungenxa yokuba ukunyuka kwempembelelo ephantsi kubandakanyekile, indlovu inkulu ukukhulula ukuxhatshazwa kwe-back muscle, ukunyusa ukuqwashiswa kwezihlanganisi ze-hip kunye nebhinqa lehlombe. Okwenyaniso kwimisebenzi yePilates, indlovu inokukwenza ukuba uhambe kunye nezihlunu ezinzima kakhulu zesisu .
Oko akusho ukuthi i-yoga ayinakomeleza imisipha yomzimba. Kodwa ukusebenza kombongo yinjongo ephambili ye-Pilates, ngoxa i- yoga enye yeenzuzo ezininzi. Zombini iinkqubo ziyakwandisa ukwandisa ukuguquguquka, amandla, ukulinganisela kunye nokulungelelanisa; zombini unokuba luncedo ekunciphiseni okanye ekuthintela umva okanye intlungu yentamo.
Iipilates zoPhando lwe-Back Pain Research
Ngomhla ka-2015, izifundo ezimbalwa ngezibonelelo zokwenza i-Pilates ngenxa yentlungu emva. Lezo zinto zenziwe azininzi ukunika ingxelo. Ngokomzekelo, ukuhlaziywa kweengxelo ezinesihloko esithi "Ukuphumelela kwe-Pilates umsebenzi wokuphatha abantu abaneentlungu ezingapheliyo zokubuyela emva: ukuhlolwa ngokucwangcisiweyo kokuphononongwa ngendlela efanelekileyo," kuchazwe ukuba inani elincinci lophando, kunye nobunjani obuphantsi kovavanyo olufunyenweyo, wayevimbele abalobi ekucebiseni amaPilates ukwenzela ukunciphisa intlungu nokukhubazeka kubantu abaneentlungu ezingapheliyo.
Kodwa uthetha nabafundi bePilates ngokwabo, kwaye unokufumana ingcamango ehlukileyo kakhulu.
Kwaye i-2015 Cochrane Database Review ayikwazanga ukufumana ubungqina obucacileyo bokuthi i-Pilates iphakamileyo kunezinye iindlela zokuzivocavoca ngenxa yentlungu ephantsi, nangona kunjalo, abafundi abaninzi beendlela babeya kucela ukuba bahluke.
Yoga yoPhando lweMva
I-yoga, umfanekiso ophando lophando lukhanya kancinci. Uhlolo lwe-2015 olupapashwe kwi- International Journal ye-Yoga lubhekisele kwizifundo ezi-6 ezibandakanya izigulane ezingama-570. Abaphandi bafumanisa ukuba kwixesha elincinane, i-Iyengar inokusebenza ngokuphumelela ukunyanga iintlungu ezingapheliyo.
Ukuphonononga akufumananga ubungqina be-yoga njengonyango emva kwexesha elide, nangona kunjalo.
Ngokufanayo (kodwa kungeyona into efanayo,) ngo-2013 yashicilele i- Clinical Journal of Pain yabona ubungqina obuqinileyo bokuthi i-yoga isebenzayo ngexesha elifutshane. Kwakhona ubufumene ubungqina obunomlinganiselo wokusetyenziswa kwexesha elide. Abaphandi abagqibayo bathi iingcebiso ze-yoga "zonyango olongezelelweyo ngenxa yentlungu ephantsi."
Kwaye ekugqibeleni, i-Oklahoma Medical Association ixhomekeke kwi-yoga kunye nokucamngca kwi-2017-meta-analysis analysis yashicilelwe kwiphepha labo. Ukuphononongwa kufumene ukuba abantu abane-osteoarthritis, i-rheumatoid arthritis kunye neentlungu ezisezantsi, i-yoga nokucamngca kuncede kakhulu kunciphisa intlungu kunye nokungasebenzi.
Xa behla kuwo, ukhetho phakathi kwe-yoga kunye nee-Pilates zokunciphisa intlungu emva kokuba lukhethwa ngumntu. Ukuba ukhetha ukudibanisa ukuphilisa kwakho ngokwenyama, i-yoga inokuba yinto yakho. Kodwa ukuba uhlala kwindawo ebonakalayo kunye nesandi sakho sokuvakala sisandi ngakumbi, cinga ngePilates.
Umthombo:
> Achilefu A., kunye. al. I-Yoga kunye nezinye iindlela zokucamngca zonyango zokunciphisa ubuhlungu obungapheliyo. J Okla State Med Assoc. Jan. 2017. https://www.ncbi.nlm.nih.gov/pubmed/28190896
> I-Cramer, H, ne-. al. Ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta ye-yoga kwiintlungu ezisezantsi. Iiklinikhi J Pain. Meyi 2013.
UCrow, EM, kunye. al. Ukuphumelela kweYogaar yoga ekunyangeni intlungu (emqaleni nangentanyeni) intlungu: Ukuphononongwa ngokuchanekileyo. Int J Yoga. Jan. 2015.
I-Wells, C., kunye. al. Ukusebenza kwe-Pilates umsebenzi wokunyanga abantu abaneengxaki ezingapheliyo zentlungu: ukuphononongwa ngokuchanekileyo kokuphononongwa ngokuchanekileyo. BMC Med Res Methodol. Jan 2013 .. http://www.ncbi.nlm.nih.gov/pubmed/23331384
Yamato, TP, kunye. al. Iipilates zeentlungu eziphantsi. Cochrane Database Syst Rev. Jul 2015.