Pilates (pronounced pih-LAH-tees) inzira yekuvhidzira iyo yakave yakakurumbira zvikuru mumakore achangopfuura, muchikamu chikuru nekuti inogadziriswa kumazinga akasiyana-siyana ehutano. Inopawo zvinyoro, kwete-zvinogadzirisa, muviri wakakwana wekuita muviri unogona kuita nyore kumba. Inobatanidza kushandura nekusimbisa kusimbisa kuburikidza nekutungamirirwa uye kwakanyatsorongeka nechinangwa chekutora muviri wose.
Zvose izvi zvinokonzera Pilates rudzi rwemhando inobatsira yevanhu vane fibromyalgia (FMS) kana kuti kusingaperi kuneta firigue syndrome (CFS kana ME / CFS ) - asi kune avo vanogona kushivirira mukana wakakodzera wokushanda . Pilates inokurudzirwa zvakanyanya nenyanzvi dzakawanda pamusoro pemamiriro aya, kusanganisira National Fibromyalgia Association.
Pilates Basics
Pilates inobva pane simba guru, izvo zvinoreva kusimbiswa pakusimbisa musimba mumoto wako. Masimba emisungo miviri inobatsira kutsigira muviri wako wose, kurerutsa dambudziko pamusana wako nemakumbo. Pilates inoshandawo muviri wako wose nechinangwa chekusika kwenguva yakareba, mishonga yakakosha.
Kana iwe unenge uri kushanda uye usina hurefu hwekuoma, Pilates inogona kuva danho rinotevera kwauri mukuvandudza simba rako uye hutano hwehutano hwakakwana.
Cherechedza: Nguva dzose tanga zvishoma nezvishoma uye uzvitsaure kushanda kwako nemazuva mashomanana, uye chengetedza chero kuchinja kwezviratidzo zvawakaona mumazuva iwayo. Uyewo, iva nechokwadi chekutaura nachiremba wako uye dzimwe nhengo dzeboka rako rehutano usati watanga chero rudzi rwemhando yekurovedza muviri.
Zvose izvi zvinosanganisira zvinetso nekushingaira. Mune FMS, inogona kutungamirira kune zviratidzo zvinopisa. Mune ME / CFS, inogona kutungamirira kukurudzira kukuru kune zviratidzo zvinonzi post-exertional malaise. Nokuda kwezvinhu izvi, tinofanirwa kunyanya kunyatsoteerera patinoshanda nesimba chero ipi zvayo. Zvakakosha kuziva ruzivo rwako uye kugara mukati mavo, kungowedzera zvishoma nezvishoma uye zvakanyatsonaka kana muviri wako wakagadzirira.
Vamwe vanachiremba vanokurudzira pamusoro pemabasa ose kuvanhu vane ME / CFS. Vamwe vanoti zvinobatsira, chero bedzi pazvinenge zvakakodzera.
Tsvakurudzo
Kusvika ikozvino, hatine zvidzidzo zvePirates nokuda kwe ME / CFS.
Isu tine chidzidzo chimwe chete pamusoro pomufananidzo uyu wekuvhima kweFMS, asi zvidzidzo zvakawanda zvakaratidza kuti kurovedza muviri kunogona kubatsira kuderedza zviratidzo zveFMS uye kuti kudzidziswa kwesimba kunobatsira zvikuru. Zvisinei, Pilates uye kudzidzira kusimba zvakanyanya hakusi kukodzera kune munhu wese ane zvirwere izvi uye zvinogona kukuvadza zvikuru kune vamwe.
Muchidzidzo chimwe chete (Altan), vakadzi 25 vane FMS vakatora Pilates kubva kumudzidzisi akadzidziswa. Kirasi imwechete yeawa yaiitwa katatu pavhiki kwevhiki gumi nembiri. Bhuku rinodzora revakadzi vane FMS rakaita kumba kutambisa maitiro.
Pakupera kwemasvondo gumi nemaviri, boka rePilates rakaratidza kuchinja kwakanyanya mukurwadziwa uye basa rinowanzoenzaniswa neboka rinodzora, risina kuratidza kuchinja. Mavhiki gumi nemaviri mushure mokunge chidzidzo chapera, boka rePilates rakanga richiri kushanda zviri nani, asi kurwadziwa kwakanga kwadzoka.
Izvi zvinoratidzika kusimbisa zvimwe zviwanikwa zvinoshandiswa zvinogona kubatsira muFMS. Zvakakosha kuyeuka kuti chinhu chinokosha hachisi kunyanya kushandisa muviri, asi kugara uchirovedza izvo zvakakodzera iwe.
IPilates Yakakodzera Here?
Kana iwe usina kunge wakashanda kwenguva yakareba, Pilates inogona kunge isiri nzvimbo yako kuti utange. FMS uye ME / CFS inotipa matambudziko akasiyana panyaya yekudzidzira, uye iwe unofanirwa kuzvifungisisa musati watanga chero rudzi rwemhando yekurovedza muviri. Iwe unogona kunge uchinzwa uchiwedzera kubva kuPirates kupfuura kune dzimwe nguva zvinokurudzirwa maitiro ekurovedza muviri, saka zvinogona kunge zvichida kutungamirira kumoto kana shure-exertional malaise.
Nyaya dzinotevera dzinogona kukubatsira kuwana nzvimbo yakanakisisa yokutanga:
- Kutanga: Itai miviri yeFMS & ME / CFS
- Post-Exertional Malaise
- Kudziya-mvura yekudzidzira
- Yoga
- Tai Chi
Sources:
Altan L, et al. Nhoroondo dzekurapa uye kugadzirisa. 2009 Dec; 90 (12): 1983-8. Migumisiro yekurovedza pilates kune vanhu vane fibromyalgia syndrome: chidzidzo chekufambisa.
Brosseau L, et al. Therapy Therapy. 2008 Jul; 88 (7): 873-86. Ottawa Panel Evidence-Based Clinical Practice Guidelines for Strengthening Exercises in the Management of Fibromyalgia: Chikamu 2.
Lloyd AR. Magazini yezvokurapa yeAustralia. 2004; 180 (9): 437-438. Kuita zvekuita kana kusapinda mumuviri usingagumi kuneta? Haisisiri mubvunzo.