Ukufunyaniswa kwe-Reformer Pilates ekugqibeleni kwandinceda njani iintlungu zam zomqolo

Umxholo

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NgoLwesihlanu oqhelekileyo wehlobo ngo-2019, ndabuya ekhaya ndisebenza usuku olude, amandla ndihamba kwitreadmill, ndatya isitya sepasta kwipatiyo engaphandle, ndabuya ndaya kwigumbi lokuhlala ngokungazenzisiyo esofeni ngelixa ndicofa "isiqendu esilandelayo" kumgca wam weNetflix. Zonke iimpawu zikhombe ukuqala kwesiqhelo kwimpelaveki, ndide ndizame ukuphakama. Ndeva intlungu yokudubula iphuma emqolo kwaye ndingakwazi ukuma. Ndikhwaze umntu endiza kutshata naye oza egijima egumbini ukuze andiphakamise andikhokele ebhedini. Iintlungu zaqhubeka ubusuku bonke, kwaye kwacaca ukuba andiphilanga. Enye into yakhokelela kwenye, yaye ndazifumana ndithwalwa ngasemva kwinqwelo yezigulana ndaza ndakhweliswa ebhedini yasesibhedlele ngo-3 ekuseni.

Kwathatha iiveki ezimbini, amayeza amaninzi eentlungu, kunye nohambo oluya kugqirha wamathambo ukuze aqalise ukuziva isiqabu emva kobo busuku. Iziphumo zabonisa ukuba amathambo am ayelungile, kwaye imiba yam yayinemisipha. Ndikhe ndafumana inqanaba elithile lentlungu yomqolo kuninzi lobomi bam abadala, kodwa akuzange kubekho imeko eyandichaphazela ngokunzulu ngolu hlobo. Andizange ndiqonde ukuba isiganeko esimangalisa kangaka sinokuba sisiphumo sezinto ezibonakala zimsulwa. Nangona indlela yam yokuphila yayibonakala isempilweni iyonke, andizange ndilandele inkqubo ecokisekileyo okanye engaguqukiyo yokuzilolonga, kwaye ukuphakamisa iintsimbi kunye nokolula kwakuhlala kuluhlu lwam lwexesha elizayo. Ndandisazi ukuba izinto kufuneka zitshintshe, kodwa ngela xesha ndandiqala ukuziva ngcono, ndandinoloyiko lokuhamba (into endiyaziyo ngoku yeyona nto iphosakeleyo xa ndinokujongana nemicimbi yangasemva).

Ndachitha iinyanga ezimbalwa ezizayo ndigxile emsebenzini wam, ndisiya kunyango lomzimba, kwaye ndicwangcisa umtshato wam ozayo. Njengomsebenzi wewashi, iintsuku zokuziva wonwabile zanyamalala ngobusuku obungaphambi kombhiyozo wethu. Ndandisazi ngophando lwam ukuba uxinzelelo kunye noxinzelelo zizinto eziphambili kwiingxaki ezinxulumene nomqolo, ke ayothusi into yokuba esona siganeko sikhulu ebomini bam iya kuba lelona xesha lilungileyo lokuba iintlungu zibuyele emfanekisweni.

Ndenze ubusuku obumangalisayo ngokunyuka kwe-adrenaline, kodwa ndaqonda ukuba ndifuna indlela yokuya phambili. Umhlobo wam ucebise ukuba ndizame iiklasi zohlaziyo lweqela lePilates kwindawo yethu yaseBrooklyn, ndaza ndajonga kuyo ngokukrokra. Ndingumntu wokuzilolonga nge-DIY, ndizenzela izizathu zasendle ngalo lonke ixesha umhlobo endicela ukuba ndimjoyine "kwiklasi eyonwabisayo," kodwa umhlaziyi wabangela umdla. Emva kweeklasi ezimbalwa, ndakhe ndadinwa. Bendingalunganga kuyo, kodwa inqwelomoya, imithombo, iintambo, kunye neziporo zandithimba ngokungafaniyo nokuzivocavoca ngaphambili. Kwakubonakala kulucelomngeni, kodwa kwakungenakwenzeka. Abahlohli babepholile, ngaphandle kokuba namandla. Kwaye emva kweeseshoni ezimbalwa, bendihamba ngeendlela ezintsha ngaphandle kobunzima obuncinci. Okokugqibela, ndifumene into endiyithandayo enokunceda ekuthinteleni iintlungu.

Emva koko, ubhubhane wahlasela.

Ndabuyela kwiintsuku zam esofeni, ngeli xesha kuphela yayiyiofisi yam, kwaye ndandikho 24/7. Umhlaba utshixiwe kwaye ukungasebenzi bekuyinto eqhelekileyo. Ndizive zibuhlungu iintlungu, kwaye bendinexhala lokuba yonke inkqubela ebendiyenzile icinyiwe.

Emva kweenyanga ezifanayo, senze utshintsho kwidolophu yasekhaya e-Indianapolis, ndaza ndafumana istudiyo sabucala kunye nesibini sabaphumeleleyo, i-Era Pilates, apho kugxilwe kuqeqesho lomntu ngamnye kunye neqabane. Apho, ndaqala uhambo lwam lokuphelisa lo mjikelo kube kanye.

Ngesi sihlandlo, ukuze ndinyange iintlungu zam ngokuthe ngqo, ndiye ndacinga ngento eyayisenzeka ebomini bam eyandikhokelela kweli nqanaba. Amanqaku athile acacileyo endinokuthi ndiwalandele ekuqubukeni: iintsuku zokungashukumi, ukufumana ubunzima, uxinzelelo olungazange lubekho ngaphambili, kunye noloyiko lokungaziwayo olunxulumene nobhubhani wehlabathi ongazange ubonwe ngaphambili.

"Izinto ezinobungozi bendabuko [kwiintlungu zomqolo] zizinto ezinjengokutshaya, ukutyeba kakhulu, ubudala, kunye nomsebenzi onzima. Kwaye ke kukho izinto ezinje ngengqondo noxinzelelo. Ngobhubhani, uxinzelelo lomntu wonke lonyuke kakhulu," ucacisa uShashank Davé, INGXENYE, amayeza omzimba kunye nonyango lokuvuselela kwi-Indiana University Health. Njengoko abantu abaninzi bajongana nayo ngoku, "phantse esi saqhwithi esigqibeleleyo sezinto ezifana nokufumana ubunzima kunye noxinzelelo olwenza ukuba iintlungu zomqolo ziphephe," uyongezelela.

Ukutyeba kubangela ukuba iziko lakho lomxhuzulane litshintshe, kukhokelele ekubeni "kungalunganga ngomatshini" kwimisipha engundoqo, utshilo uGqirha Davé. I-FYI, izihlunu zakho ezingundoqo ayisiyiyo i-abs yakho kuphela. Endaweni yoko, ezi zihlunu zithatha isixa esikhulu searhente yokuthengisa izindlu nomhlaba emzimbeni: phezulu sisithambo (isisipha sokuqala esisetyenziselwa ukuphefumla); emazantsi kukho izihlunu zomqolo; ecaleni komphambili nasemacaleni kukho izihlunu zesisu; ngasemva yimisipha emide kunye nemifutshane eyandisayo. Ukutyeba okukhankanyiweyo ngasentla, kudityaniswe neendawo zokusebenzela ezinje, yithi, ibhedi okanye itafile yegumbi lokutyela, apho i-ergonomics ingabekwa phambili, beka umzimba wam kwindlela embi.

Inqaku lokugqibela kwesi "siphepho sigqibeleleyo" sentlungu: ukunqongophala kokuzilolonga. Imisipha ekuphumleni ngokupheleleyo ebhedini inokuphulukana neepesenti ezili-15 zamandla ngeveki, inani elinokuphakama xa ujongana ne "anti-gravity muscle" ezinjengezo zikumqolo ongezantsi, utshilo uGqirha Davé.Njengoko oku kusenzeka, abantu banako "ukuphulukana nolawulo olukhethiweyo lwezihlunu ezingundoqo," kulapho iingxaki zivela khona. Njengoko uqala ukuhlala kude nentshukumo ukunqanda ukuqaqanjelwa ngumqolo, indlela yesiqhelo yokuphendula phakathi kwengqondo kunye nezihlunu ezingundoqo ziqala ukusilela kwaye, namanye amalungu omzimba athabatha amandla okanye umsebenzi owawenzelwe izihlunu ezingundoqo . (Jonga: Uzigcina Njani Izihlunu Naxa Ungakwazi Ukuphuma)

Inguqulelo Pilates isebenzisa isixhobo - umhlaziyi - "oguqula umzimba ngokufanayo," utshilo uGqirha Davé. Uhlaziyo liqonga elinetafile ebotshiweyo, okanye "inqwelo," ehamba ngapha nangapha ngamavili. Idityaniswe kwimithombo ekuvumela ukuba uguqule ukuxhathisa. Ikwabonisa i-footbar kunye neengalo zengalo, ekuvumela ukuba ufumane ukuzilolonga komzimba ngokupheleleyo. Uninzi lokuzilolonga kwiiPilates kukunyanzela ukuba ubandakanye undoqo, "eyona njini iphambili yenkqubo yemisipha," uyongeza.

"Into esizama ukuyenza nabahlaziyi bee-Pilates kukuvuselela ezi zihlunu zingasebenziyo ngendlela eyakheke kakuhle," utshilo. "Ngomhlaziyi kunye nePilates, kukho indibaniselwano yoxinaniso, ukuphefumla, kunye nolawulo, ebonelela ngemiceli mngeni yokuzivocavoca, kunye nenkxaso yokuzivocavoca." Zombini i-reformer kunye ne-mat Pilates zijolise ekomelezeni i-core kwaye zandise ngaphandle ukusuka apho. Nangona kunokwenzeka ukuba ufumane izibonelelo ezifanayo kuzo zombini iifom zePilates, umhlaziyi unokubonelela ngeendlela ezinokwenziwa ngokwezifiso, njengokubonelela ngamanqanaba ahlukeneyo okuchasa, kwaye unokulungiswa ukulungiselela amava omntu. (Qaphela: Kukho zi abahlaziyi onokuthi ubathengele ukusetyenziswa ekhaya, kwaye ungasebenzisa izilayidi ukwenza kwakhona iintshukumo ezithe ngqo zohlaziyo.)

Ngeseshini nganye yam yangasese (imaski) kunye noMary K. Herrera, umqeqeshi wePilates oqinisekisiweyo kunye nomnini we-Era Pilates, ndaziva ukuba intlungu yam yomqolo iyancipha kancinci kwaye, ndakwazi ukuqonda indlela undoqo wam owawusomelela ngayo. Ndade ndabona ab izihlunu zivela kwiindawo endingazange ndicinge ukuba zinokwenzeka.

Izifundo ezimbalwa eziphambili ziye zafumanisa ukuba "ukuzivocavoca kunenzuzo ekukhuseleni intlungu emva, kwaye iindlela ezithembisayo zibandakanya ukuguquguquka nokuqina," ngokutsho kukaDkt Davé. Xa usiva iintlungu zangasemva, ujongana "nokwehla kwamandla okunyamezela kunye neatrophy yemisipha (aka breakdown) kunye nokuzivocavoca kuyayiguqula loo nto," utshilo. Ngokujolisa undoqo wakho, uthatha uxinzelelo kwimisipha yakho esezantsi, iidiski kunye namalungu. I-Pilates inceda ukuvuselela i-core kunye nokunye: "Sifuna ukuba aba baxhasi bahambise umqolo wabo kuzo zonke iinkalo (i-flexion, i-lateral flexion, i-rotation, kunye nokwandiswa) ukwakha amandla kumbindi, umva, amagxa kunye nama-hips. Yiloo nto ngokuqhelekileyo kukhokelela kwiintlungu ezingaphantsi kunye nokuma okungcono, "ucacisa uHerrera.

Ndizibone ndijonge phambili kuhambo lwam lwangoLwesibini nangoMgqibelo ukuya estudio. Umoya wam wenyuka, kwaye ndaziva ndinenjongo entsha: Ndonwabele ukomelela kunye nomceli mngeni wokuzityhala. "Kukho umanyano olomeleleyo phakathi kwentlungu engapheliyo kunye nokudakumba," utshilo uGqirha Davé. Njengoko ndandishukuma ngakumbi kwaye umoya wam uguquka waba ngcono, iintlungu zam zehla. Ndaphinda ndakhaba i-kinesiophobia yam - umbono endingawaziyo ukuba wawunamagama de ndathetha noGqirha Davé. "I-Kinesiophobia luloyiko lokuhamba. Izigulana ezininzi eziqaqanjelwa ngumqolo zixhalabile malunga nokuhamba kuba zingafuni ukwandisa iintlungu zazo. Ukuzivocavoca, ngakumbi xa kusondela kuzo ngokuthe ngcembe, kunokuba yindlela yokuba izigulana zijongane nolawulo lwe-kinesiophobia yabo," uthi. Khange ndiqonde ukuba uloyiko lwam lokuzilolonga kunye notyekelo lwam lokulala ebhedini ngexesha leentlungu ngenene ziyenza mandundu imeko yam.

Ndiphinde ndafunda ukuba ixesha lam endilichithe ndisenza i-cardio kwitreadmill inokuba sesinye sezizathu zentlungu yam kwasekuqaleni. Ngelixa ii-Pilates zithathwa njengempembelelo ephantsi ngenxa yokuhamba kancinci, ukuzinza okuzinzileyo, ukusebenza kwitreadmill yimpembelelo ephezulu. Kuba bendingawulungisi umzimba wam ngokuzolula, ukusebenza kwindlela endime ngayo, okanye ukuphakamisa iintsimbi, indawo yam yokunyathela ihamba, indibanisela yokuhamba ngesantya kunye nokubaleka, yayinamandla kakhulu apho ndandikhona ngelo xesha.

"[Ukubaleka] kunokudala impembelelo ukusuka kwi-1.5 ukuya kumaxesha ama-3 ubunzima bomgijimi. Ke oko kuthetha ukuba ekugqibeleni izihlunu ezingundoqo kufuneka ziqiniswe ukulawula elo nani loxinzelelo emzimbeni," utshilo uGqirha Davé. Ukuzivocavoca okunempembelelo ephantsi, ngokubanzi, kuthathwa njengokukhuselekileyo kunye nomngcipheko omncinci wokulimala.

Ukongezelela ekugxininiseni ekusebenzeni okuphantsi kwempembelelo ephantsi, uDkt Davé uncoma ukucinga nge-kinetic chain, ingcamango echaza indlela amaqela adibeneyo amacandelo omzimba, amalunga kunye nemisipha asebenzisana ngayo ukwenza ukunyakaza. "Kukho iindidi ezimbini zokuzilolonga kwe-kinetic chain," utsho. "Elinye lityathanga elivulekileyo lekinetiki; elinye livaliwe. Ukuzivocavoca ngetyathanga kuxa ingalo okanye umlenze uvuleleke emoyeni kwaye zithathwa njengezingenakho ukuzinza kuba ilungu ngokwalo alincanyathiselwanga kwinto ethile. Ukubaleka ngumzekelo woku. ikhonkco ye-kinetic evaliweyo, ilungu liqinisiwe. Ikhuselekile, kuba ilawulwa ngakumbi. I-Reformer Pilates yinkqubo evaliweyo ye-kinetic chain. Inqanaba lomngcipheko lihamba ngendlela yokulimala, "utsho.

Okukhona ndikhululeka ngakumbi kumguquleli, kokukhona ndizifumana ndisophula imiqobo emidala yokulinganisela, ukuguquguquka, kunye noluhlu lwentshukumo, iindawo endandihlala ndisokola kuzo kwaye ndizibhalile njengezihambele phambili kakhulu ukuba ndingajongana nazo. Ngoku, ndiyazi ukuba iiPilates zohlaziyo ziya kuhlala ziyinxalenye yomyalelo wam oqhubekayo wokumisa iintlungu. Isuke yaba yinto engaxoxisiyo ebomini bam. Ewe kunjalo, ndikhethe indlela yokuphila nayo. Intlungu ebuyayo ayihambi nokulungiswa kwento enye kunye neyenziwe. Ngoku ndisebenza edesikeni. Ndizama ukungalali. Nditya ukutya okusempilweni kwaye ndisela amanzi amaninzi. Ndenza ne-low-impact free weight workouts ekhaya. Ndizimisele ukugcina iintlungu zam zangasemva-kwaye ukufumana ukuzilolonga endikuthandayo kwinkqubo yibhonasi eyongeziweyo.

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