Abantu abaningi bahlambalaza ngePilates, bathi bawusindise emuva noma baphuthukisa ukuhamba kwabo ngendlela enkulu. Abanye bashada kakhulu ne-yoga, bathi akukho lutho olusondela ngokubanika ukukhululeka kobuhlungu abafuna.
Ikuphi? Ingabe enye indlela engcono kunemuva wakho kunomunye?
Yoga Joe
Ukukholelwa noma cha, uJoe Pilates, umsunguli wePirates, waqala umsebenzi wakhe kusuka e-yoga (kanye nobuciko bokulwa nokulwa nezinye izigwegwe ezingokomzimba).
Wazalwa ngasekupheleni kweminyaka ye-1800 futhi ephakathi nekhulu lama-20, uPilates waqala ukuphila njengomntwana ogulayo, ngokusho kwewebhusayithi kaJillian Hessel Pilates.
UJoe waqala ukwakha umzimba, yoga, ukulwa, ukuvocavoca kanye nobuciko bokulwa njengendlela yokunqoba izindaba zakhe zempilo. Phakathi nobuntwana bakhe nangaphesheya, uJoe washiya lezi zenzo ndawonye, kanye nokufunda kwe-anatomy, ukwakha indlela yakhe yokuphulukisa.
Kodwa kuJoe, lezi ziyala zonke izinto ezingekho ebalulekile: Iqoqo eliqinile lemisipha yomzimba. Ngakho waqala ukuthola nokuthuthukisa indlela yokufaka ingqikithi emsebenzini wakhe. Indlela yakhe, eyayibizwa ngokuthi "Contrology," yabangela.
Ngesikhathi seMpi Yezwe I wasebenza neziboshwa zempi - abaningi babo belimale futhi bebuthakathaka kakhulu - ukuze bahambe. Wagxuma imithombo yamabhedi ngendlela eyahlinzeka lezi "iziguli" kokubili ukusekelwa, futhi ukumelana nokunyakaza. Ukusebenzisa lokhu kwakhiwe, iziboshwa zazi ngcono.
Yile indlela uPilates esazi ngayo namuhla, ikakhulukazi leso sici somsebenzi esenziwa esiteshini somshini onomshini oqhutshwa entwasahlobo.
Ukusuka ku-Yoga kuya ku-Pilates - Uhambo lweNdlovu
Isibonelo sokuhlelwa kwe-yoga okungenzeka ukuthi kulungiselelwe i-Pilates yindlovu. Indlovu yenziwa ku-reformer, okuyingxenye ekhethekile yemishini yama-Pilates eqhutshwa entwasahlobo.
Ukunyakaza kwezindlovu kubheka okuningi njenge-Downward Facing Dog yoga pose.
Nakuba indlovu ithatha indawo efanayo ne- Down Dog , ingazizwa ihluke kakhulu ngenkathi uyayenza. Ngenxa yokuthi kuhilelekile ukunyakaza komkhawulo ophansi, indlovu inkulu ngokukhulula ukuhlukunyezwa kwemisipha ephansi emuva, ukuqwashisa kwamajoyini ezinyosi kanye nebhande lehlombe. Futhi ngokweqiniso embusweni wePilates, indlovu ingakusiza ukuba uhambe ngezinhlungu zomzimba ezinzima kakhulu.
Lokho akusho ukuthi i-yoga ayiqinise imisipha yomzimba wokugcina. Kodwa ukusebenza komgomo kuyinhloko eyinhloko yePilates, kuyilapho i- yoga ingenye yezinzuzo eziningana. Zombili izinhlelo zingase zandise ukuguquguquka, amandla, ukulinganisela nokusebenzisana; kokubili kungasiza ekunciphiseni noma ekuvimbeleni ubuhlungu emuva noma entanyeni.
I-Pilates ye-Back Pain Research
Kusukela ngo-2015, izifundo ezimbalwa ngezinzuzo zokwenza i-Pilates ngezinhlungu zomhlane zenziwe. Lokho okwenziwe akudingeki ukubika okuningi. Isibonelo, ukubuyekezwa kwezifundo ezinesihloko esithi "Ukusebenza kobuciko be-Pilates ekwelapheni abantu abanezinhlungu ezingapheli emuva emuva: ukubuyekezwa okuhlelekile kokubuyekezwa okuhleliwe," kubika ukuthi inani elincane lezifundo, kanye nekhwalithi embi yezifundo ezitholakala, wavimbela abalobi ukuba batusa uPilates ukunciphisa ubuhlungu nokukhubazeka kubantu abanezinhlungu ezingapheli ezinqolobaneni.
Kodwa khuluma nabafundi basePrates ngokwabo, futhi ungathola umbono ohluke kakhulu.
Futhi i-2015 Cochrane Database Review ayikwazanga ukuthola ubufakazi obucacile bokuthi i-Pilates iphakeme kunezinye izinhlobo zokuzivocavoca ngezinhlungu eziphansi emuva, nakuba futhi abafundi abaningi bendlela babezocela ukuhluka.
Yoga for Research Back Pain Research
Ngo-yoga, ukudwetshwa kwesithombe sithombe kukhanya kancane. Ukubuyekezwa kuka-2015 okushicilelwe kuyi- International Journal Yoga kubheka izifundo ezingu-6 ezibandakanya iziguli ezingu-570. Abacwaningi bathola ukuthi esikhathini esifushane, i-Iyengar ingase iphumelele ekwelapheni ubuhlungu obungapheli bomgogodla.
Ukubuyekezwa akutholanga ubufakazi be-yoga njengokwelapha emuva esikhathini eside, noma kunjalo.
Ngokufanayo (kodwa hhayi ngokufanako,) ngo-2013 eyanyathelisa i- Clinical Journal of Pain ithole ubufakazi obuqinile bokuthi i-yoga iphumelela esikhathini esifushane. Wathola nobufakazi obuningi bokusetshenziswa kwesikhathi eside. Abacwaningi abaphethayo batusa i-yoga ngokuthi "ukwelashwa okwengeziwe ngenxa yobuhlungu obuncane bokubuyela emuva."
Futhi ekugcineni, i-Oklahoma Medical Association igxila kwi-yoga nokuzindla ekucwaningweni kwayo kwe-2017 ukukhishwa kwemibhalo kwanyatheliswa encwadini yabo. Ukubuyekezwa kutholakale ukuthi kubantu abanesifo se-osteoarthritis, isifo se-rheumatoid kanye nobuhlungu obuphansi emuva, i-yoga nokuzindla kuncede kakhulu ukunciphisa ubuhlungu nokungasebenzi.
Uma kufika phansi kuwo, ukukhetha phakathi kwe-yoga ne-Pilates yokunciphisa ubuhlungu obuya emuva kungase kube okuthandayo. Uma ungathanda ukuxuba ukuphulukiswa kwakho ngokomzimba ngolwazi olungokomoya, i-yoga ingaba yakho. Kodwa uma uhlala endaweni yomzimba kanye nokuzivocavoca kwakho kwemisindo ezwakala kakhulu, cabanga ngePilates.
Umthombo:
> Achilefu A., et. al. I-Yoga kanye nezinye izinyathelo zokulwela ukucabangela ukunciphisa ubuhlungu obungapheli. J Okla State Med Assoc. Jan. 2017. https://www.ncbi.nlm.nih.gov/pubmed/28190896
> I-Cramer, H, et. al. Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-yoga yezinhlungu ezibuhlungu emuva. I-Clin J Pain. May 2013.
I-Crow, EM, ne-. al. Ukuphumelela kwe-Yoga Iyengar ekwelapheni ubuhlungu bomgogodla (emuva nangentamo): Ukubuyekezwa okuhlelekile. Int J Yoga. Jan. 2015.
Wells, C., et. al. Ukusebenza kwe-Pilates ukuvivinya abantu abanezinhlungu ezingapheli ezinqolobaneni: ukubuyekezwa okuhlelekile kokubuyekezwa okuhlelekile. BMC Med Res Metolol. Jan 2013 .. http://www.ncbi.nlm.nih.gov/pubmed/23331384
Yamato, TP, futhi. al. I-Pilates yezinhlungu eziphansi emuva. Cochrane Database Syst Rev. Jul 2015.