Vanhu vazhinji vanotsvaga pamusoro pePirate, vachitaura kuti yakachengetedza musana wavo kana kuvandudza mararamiro avo nenzira huru. Vamwe vanenge vakaroorana negaga, vachiti hapana chimwe chinhu chinoswedera pedyo nekuvapa marwadzo ekurwadziwa avo vanotsvaka.
Ndeipi? Imwe nzira yakanakisisa here kumusana wako kupfuura imwe?
Yoga Joe
Kutenda kana kwete, Joe Pilates, mutungamiri wePirates method, akachinja basa rake kubva ku yoga (pamwe chete nehondo dzehondo uye dzimwe nhungamiro dzakawanda dzomuviri).
Akazvarwa mumakore ekuma1800 uye apedza kusvika pakati pezana remakore rechi20, Pilates akatanga hupenyu semwana anorwara, maererano newe Jillian Hessel Pilates website.
Joe akavaka muviri, yoga, kurwisana, gymnastics uye martial arts senzira yekukunda matambudziko ake ehutano. Muhucheche hwake hwose uye kupfuura, Joe akadzivisa miitiro iyi pamwechete, pamwe nekudzidza kwemaatomy, kuzvivakira pachake kuporesa nzira.
Asi kuna Joe, izvi zvinorayira zvose zvisina chinhu chimwe chezvinhu zvinokosha: Nheyo yakasimba yemisungo. Saka akaisa pedo kuwana nekutsvaga nzira yekubatanidza nheyo mumabasa ake. Nzira yake, iyo yaimboti "Contrology," yakaguma.
Munguva yeHondo Yenyika I, akashanda nevasungwa vehondo - vazhinji vavo vakanga vakuvadzwa uye vakanga vasina simba - kuti vaite kuti vafambe. Akakokera matsime emubhedha nenzira iyo yakapa aya "varwere" nezvose zvakatsigirwa kubva, uye kushora kufamba. Kushandisa izvi zvakagadziriswa, vasungwa vakavandudza.
Iyi ndiyo nzira iyo Pilates sezvatinoziva nayo nhasi yakatanga, kunyanya iyo iyo yebasa rinowanikwa mu studio ine makashani anoshandiswa nemhepo.
Kubvira paJoga kuenda kuPirates - Rwendo Rwenzou
Muenzaniso wekugovera yoga iyo ingangodaro yakagadzirirwa Pilates ndiyo nzou. Nzou inoitwa pachinoshandura, iyo inonyanya kukosha yemidziyo yePilates inotungirwa mumhepo.
Nhamba ye elephant inotarisa yakafanana neAwayward Facing Dog yoga pose.
Kunyange zvazvo nzou inoitika munzvimbo imwechete seDock , inogona kunzwa yakasiyana chaizvo iwe uchiri kuita. Nemhaka yokuti kufamba kwemuzasi kunobatanidzwa, nzou iyo yakakosha pakusunungura kusuruvara kwemaviri mushure, kuwedzera kukuziva kwezviputi zvechiuno pamwe nebhanhire rembwende. Uye zvechokwadi kuPirates mission, nzou inogona kukuita iwe kuti uende kure nemisungo yakaoma yemimba .
Izvozvo hazvirevi kuti yoga haisimbisi mishonga yechipfuva. Asi kushandira nheyo ndicho chinangwa chikuru chePilates, asi mu yoga iyi ndeimwe yezvimwe zvikomborero. Zvose zvirongwa zvingangowedzera kuchinja, simba, kuenzanisa nekubatana; zvose zviri zviviri zvinogona kubatsira mukudzivirira kana kudzivirira kurwadziwa kana kumutsipa.
Pilates for Back Pain Research
Kubva muna 2015, zvidzidzo zvishomanana pamusoro pemigumisiro yekuita Pilates kumarwadzo kumashure zvange zvaitwa. Izvo zvakaitwa hazvina zvakawanda zvokutaura. Semuenzaniso, kuongorora kwezvidzidzo zvine musoro unoti "Kubudirira kwePirates kushandiswa mukurapa vanhu vane marwadzo asingagumi kumashure: kuongororongedzwa kwakarongeka kweongororo dzakagadziriswa," yakataura kuti nhamba shomanana yezvidzidzo, pamwe nehuwandu husina kunaka hwezvidzidzo zvakawanikwa, rakadzivisa vanyori kubva kurumbidza Pilates kuti kuderedze kurwadziwa nekuremara kune vanhu vane marwadzo asingagoneki shure.
Asi taura neVaPilates vadzidzi pachavo, uye iwe unogona kuwana mafungiro akasiyana kwazvo.
Uye 2015 Cochrane Database Review haigoni kuwana uchapupu huri pachena hwokuti Pilates yakakwirira pane mamwe maitiro ekuita marwadzo okusuruvara kunorwadza, kunyange, zvakare, vadzidzi vakawanda veyo nzira vangada kukusiyana.
Yoga Nokuda Kwezvekutsvaga Ongororo
For yoga, mifananidzo yekutsvakurudza inotsvaira zvishoma. Kubvunzurudzwa kwegore ra2015 kwakabudiswa mu International Journal ye Yoga kwakatarira zvidzidzo zvitanhatu zvinosanganisira vanomwe 570 varwere. Vatsvakurudzi vakaona kuti munguva shomanana, Iyengar inogona kuva yakakosha mukurapa kusingaperi kwepfungwa dzemarwadzo.
Kuongorora kwacho hakuna kuwana uchapupu hwe yoga sekurapa shure munguva refu, kunyange zvakadaro.
Saizvozvowo (asi kwete zvakafanana,) 2013 yakabudisa Clinical Journal of Pain yakawana uchapupu hwakasimba hwokuti yoga inoshanda munguva pfupi. Yakawanawo huwandu hwehutano hwekushandisa kwenguva refu. Vatsvakurudzi vanogumisa mashoko vanoti avoga vari "mamwe maitiro ekurwadziwa kwepamusoro."
Uye pakupedzisira, Oklahoma Medical Association inopindira mugaga uye kufungisisa mu 2017 meta-analysis yakabudiswa mumagazini yavo. Kubvunzurudza kwakawanikwa kuti kune vanhu vane osteoarthritis, rheumatoid arthritis uye kurwadziwa kwakadzika shure, yoga nekufungisisa kwakabatsira zvikuru kuderedza marwadzo uye kusagadzikana.
Kana zvasvika kune iyo, chisarudzo pakati pe yoga nePirates pakuderedza kunetseka kumashure kunogona kuva chinhu chaunoda. Kana iwe uchida kusanganisa kuporesa kwako kwepanyama nehupenyu hwehupenyu, yoga inogona kuva yako. Asi kana ukagara munharaunda yepanyama nemishonga yako yekuita basa inowedzera kunakidza, funga nezvePirates.
Kunobva:
> Achilefu A., uye. al. Yoga uye mamwe maitiro ekufungidzira kurapwa kunoderedza kurwadziwa kusingaperi. J Okla State Med Assoc. Jan. 2017. https://www.ncbi.nlm.nih.gov/pubmed/28190896
> Cramer, H, et. al. Kuongorora kwakarongeka uye kuongorora maitiro e yoga nokuda kwekutambudzika kwepamusoro. Clin J Pain. May 2013.
Crow, EM, et. al. Kubudirira kweIngar yoga mukurapa maronda (mushure nemutsipa) kurwadziwa: Kuongorora kwakarongeka. Int J Yoga. Jan. 2015.
Wells, C., uye. al. Kubudirira kwePirates kushandiswa mukurapa vanhu vane marwadzo asingagumi kumashure: kurongeka kwakarongeka kweongororo dzakagadziriswa. BMC Med Res Methodol. Jan 2013 .. http://www.ncbi.nlm.nih.gov/pubmed/23331384
Yamato, TP, et et. al. Pilates nokuda kwokurwadziwa kwakapfa shure. Cochrane Database Database Rev. Jul 2015.