I-Pilates (ebizwa ngokuthi i-pih-LAH-tees) yindlela yokuzivocavoca eye yathandwa kakhulu eminyakeni yamuva, ikakhulukazi ngenxa yokuthi iyakwazi ukuzivumelanisa namazinga ahlukene empilo. Ibuye inikeze ngomzimba omnene, awunamthelela, umzimba ophelele ongawenza ekhaya kalula. Ihlanganisa ukuzivocavoca okulula nokuqinisa ngokusebenzisa imiyalo elawulwayo kanye nenembile ngenhloso yokudonsa umzimba wonke.
Zonke lezi zici zenza i-Pilates uhlobo oluthile oluhlomulayo lokuzivocavoca kubantu abane fibromyalgia (FMS) noma isifo esingapheliyo sokukhathala (i-CFS noma i- ME / CFS ) - kodwa kuphela kulabo abangakwazi ukubekezelela izinga elifanele lokuzikhandla . I-Pilates iphakanyiswa kakhulu yizazi eziningi kulezi zimo, kuhlanganise ne-National Fibromyalgia Association.
Pilates Basics
I-Pilates isekelwe emandleni amakhulu, okusho ukugcizelela ekuqiniseni imisipha emzimbeni wakho. Imisipha yomzimba enamandla isekela lonke umzimba wakho, unciphise umhlane ngemuva nangemilenze yakho. I-Pilates iphinda isebenze umzimba wakho wonke ngomgomo wokudala imisipha emide, evulekile.
Uma ususebenza kahle futhi ungenawo amazinga aphezulu wokuqina, i-Pilates ingaba isinyathelo esilandelayo ekuthuthukiseni amandla akho kanye nezinga eliphelele lomzimba.
Qaphela: Hlala uqale kancane futhi uhlukanise ukusebenza kwakho ngezinsuku ezimbalwa, futhi ulandele noma iyiphi izinguquko ezimpawu oziqaphele ngalezo zinsuku. Futhi, qiniseka ukuthi ukhuluma nodokotela wakho kanye namanye amalungu eqembu lakho lezempilo ngaphambi kokuqala noma yiluphi uhlobo lomzimba wokuzivocavoca.
Zombili lezi zimo zihilela izinkinga ngokuzikhandla. Ku-FMS, kungaholela ekukhanyeni kwezimpawu. KuMe / CFS, kungaholela ekukhuleni okukhulu kwezimpawu ezibizwa ngokuthi i-malaise post-exertional. Ngenxa yalezi zingokoqobo, kufanele siqaphele ngokukhethekile uma sizikhandla nganoma iyiphi indlela. Kubalulekile ukwazi imingcele yakho futhi uhlale ngaphakathi kwabo, kuphela ukwandisa kancane kancane futhi ngokucophelela lapho umzimba wakho usulungile.
Abanye odokotela batusa ngokumelene nanoma yikuphi ukuzivocavoca kubantu abane ME / CFS. Abanye bathi kunenzuzo, uma nje kusezingeni elifanele.
Ucwaningo
Kuze kube manje, asikho izifundo ku-Pilates ze-ME / CFS.
Sinesifundo esisodwa kule fomu yokuzivocavoca ye-FMS, kodwa izifundo eziningi zibonise ukuthi ukuvivinya umzimba kungasiza ekunciphiseni izimpawu ze-FMS nokuthi ukuqeqeshwa kwamandla kuyasiza kakhulu. Kodwa-ke, i-Pilates nokuzivocavoca okunamandla ngokuvamile akufanelekile wonke umuntu onalezi zifo futhi angenza umonakalo omkhulu kwabanye.
Esifundweni esisodwa (Altan), abesifazane abangama-25 abane-FMS bathatha uPilates kumqeqeshi oqinisekisiwe. Amakilasi a-awa ayebanjwe kathathu ngeviki amasonto angu-12. Iqembu elilawulayo labesifazane abane-FMS lenza umsebenzi wokulula ekhaya.
Ekupheleni kwamasonto angu-12, iqembu lePilates labonisa ukuthuthukiswa okuphawulekayo ebuhlungu kanye nomsebenzi jikelele uma kuqhathaniswa neqembu lokulawula, elingabonisi ngcono. Ngemva kwamasonto ayishumi nambili isifundo sesiphelile, iqembu lePilates lalisasebenza kahle, kodwa ubuhlungu bubuyile.
Lokhu kubonakala kuqinisekisa ezinye izinto ezitholakalayo ukuthi ukuvivinya umzimba kungasiza ku-FMS. Kubalulekile ukukhumbula ukuthi isihluthulelo akusilo ngempela ukuzivocavoca, kepha ukuvivinywa okuvamile okukufanelekile.
Ingabe I-Pilates Ikulungele Wena?
Uma ungazange usebenze isikhathi eside, i-Pilates kungenzeka ingabi yindawo ozoqala ngayo. I-FMS ne-ME / CFS isinika izinselelo ezikhethekile uma kuziwa ekuzivocavoca, futhi kudingeka uzinake lezo zinto ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca. Kungenzeka uzizwe uzikhandla kakhulu kusuka kuma-Pilates kunamafomu okuncintisana okuvame ukuphakanyiswa ngakho, ngakho-ke kungenzeka ukuthi kuholele ekutheni kube khona ama-flares noma ama-malaise okuthunyelwa phambili.
Izihloko ezilandelayo zingakusiza ukuthi uthole indawo engcono kakhulu yokuqala:
- Ukuqala: Ukuzivocavoca kwe-FMS & ME / CFS
- I-Post-Exertional Malaise
- Ukuzivocavoca kwamanzi afudumele
- Yoga
- Tai Chi
Imithombo:
Altan L, et al. Imithombo yomlando yemithi yokwelashwa nokuvuselelwa. 2009 Dec; 90 (12): 1983-8. Umphumela wokuqeqeshwa kwe-pilates kubantu abane fibromyalgia syndrome: isifundo somqhubi.
U-Brosseau L, et al. Ukwelashwa Kwemvelo. 2008 Jul; 88 (7): 873-86. Imihlahlandlela Yokusebenza Yomtholampilo yase-Ottawa I-Panel Yokuqinisa Ukuqinisa Ukuvivinya Ekuphathweni Kwe-Fibromyalgia: Ingxenye 2.
Lloyd AR. Umagazini wezokwelapha wase-Australia. 2004; 180 (9): 437-438. Ukuzivocavoca noma ukungazivocavoli ngesifo esingapheliyo sokukhathala? Akusekho umbuzo.