Pilates (otchedwa pih-LAH-tees) ndi mawonekedwe a masewero olimbitsa thupi omwe atchuka kwambiri m'zaka zaposachedwa, makamaka chifukwa chakuti amatha kusintha maonekedwe osiyanasiyana. Zimaperekanso ntchito yopatsa thupi, yopanda thupi, yomaliza yomwe mungathe kuchita pakhomo. Ikuphatikiza zochita zolimbitsa ndi zolimbikitsana kupyolera muzitsogoleredwe zoyendetsedwa ndi zolondola ndi cholinga chochotsa thupi lonse.
Zonsezi zimapangitsa Pilates mtundu wochita masewera olimbitsa thupi kwa anthu omwe ali ndi fibromyalgia (FMS) kapena matenda otupa (CFS kapena ME / CFS ) - koma okha omwe angathe kulekerera msinkhu woyenera . Pilates imalimbikitsidwa kwambiri ndi akatswiri ambiri pankhaniyi, kuphatikizapo bungwe la National Fibromyalgia Association.
Pilates Basics
Pilates yakhazikitsidwa pa mphamvu zazikulu, zomwe zikutanthauza kugogomeza kulimbitsa minofu mumtambo wanu. Minofu yolimba imathandiza kuthandizira thupi lanu lonse, kuchepetsa kupweteka kumbuyo kwanu ndi miyendo. Pilates imagwiritsanso ntchito thupi lanu lonse ndi cholinga chopanga minofu yambiri, yowonda.
Ngati muli otanganidwa ndipo mulibe kuuma kwapamwamba, Pilates angakhale chinthu chotsatira kuti mukhale ndi mphamvu komanso kuti mukhale ndi thanzi labwino.
Zindikirani: Nthawi zonse muziyamba pang'onopang'ono ndikulekanitsa ntchito yanu ndi masiku angapo, ndipo muzindikire kusintha kulikonse kwa zizindikiro zomwe mwazizindikira nthawi imeneyo. Komanso, onetsetsani kuti mukuyankhula ndi dokotala wanu ndi ena a gulu lanu la thanzi musanayambe mtundu uliwonse wa masewero olimbitsa thupi.
Zonsezi zimakhudza mavuto. Mu FMS, ikhoza kutsogolera zizindikiro zamoto. Mu ME / CFS, izi zingayambitse zizindikiro zazikulu zotchedwa post-exertional malaise. Chifukwa cha zinthu izi, tiyenera kusamala makamaka tikamachita khama m'njira iliyonse. Ndikofunika kudziwa malire anu ndikukhala mwa iwo, kungowonjezera pang'onopang'ono pamene thupi lanu liri okonzeka.
Madokotala ena amalimbikitsa motsutsana ndi ntchito iliyonse kwa anthu omwe ali ndi ME / CFS. Ena amanena kuti n'kopindulitsa, bola ngati ali pamagulu oyenerera.
Kafukufuku
Pakalipano, tilibe maphunziro pa Pilates kwa ME / CFS.
Tili ndi phunziro limodzi pa zochitika za FMS, koma maphunziro ambiri asonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuchepetsa zizindikiro za FMS ndikuti kuphunzitsa mphamvu kumapindulitsa kwambiri. Komabe, Pilates ndi masewera olimbitsa thupi ambiri sangakhale oyenera kwa aliyense amene ali ndi matendawa ndipo akhoza kuvulaza ena.
Mu phunziro limodzi (Altan), amayi 25 omwe ali ndi FMS anatenga Pilates kuchokera ku mphunzitsi wovomerezeka. Maphunziro a ola limodzi ankachitika kamodzi pa sabata kwa milungu 12. Gulu lolamulira la amayi omwe ali ndi FMS linapanga machitidwe opangira kunyumba.
Kumapeto kwa masabata 12, gulu la Pilates linasonyeza kusintha kwakukulu kwa ululu ndi ntchito yonse poyerekeza ndi gulu lolamulira, lomwe silinayambe kusintha. Patatha milungu khumi ndi iwiri phunziroli litatha, gulu la Pilates linali likugwira bwino ntchito, koma ululu unali utabwerera.
Izi zikuwoneka kutsimikizira zochitika zina zomwe zochitika zolimbitsa thupi zingakhale zopindulitsa mu FMS. Ndikofunika kukumbukira kuti fungulo sikuti ndilochita masewera olimbitsa thupi, koma kuchita masewero olimbitsa thupi omwe ndi oyenera kwa inu.
Kodi Pilates Ndi Woyenera Kwa Inu?
Ngati simunakhalapo kwa nthawi yaitali, Pilates sangakhale malo oti muyambe. FMS ndi ME / CFS zimatipatsa mavuto apadera pankhani yophunzitsira, ndipo muyenera kuziganizira izi musanayambe kuchita masewera olimbitsa thupi. Mwinamwake mukumverera kwambiri ndi Pilates kusiyana ndi machitidwe ena omwe nthawi zambiri amalimbikitsa, kotero zikhoza kukhala zovuta kumayambitsa moto kapena post-exertional malaise.
Nkhani zotsatirazi zingakuthandizeni kupeza malo abwino oti muyambe:
- Kuyamba: Kuchita FMS & ME / CFS
- Post-Exertional Malaise
- Kuchita masewera olimbitsa thupi
- Yoga
- Tai Chi
Zotsatira:
Altan L, et al. Archives of medicine and remediation. 2009 Dec; 90 (12): 1983-8. Zotsatira za maphunziro a pilates pa anthu omwe ali ndi matenda a fibromyalgia: maphunziro oyendetsa ndege.
Brosseau L, et al. Thandizo la Thupi. 2008 Jul; 88 (7): 873-86. Mipingo ya Ottawa Malangizo Othandizira Otsata Malingaliro Othandizira Othandizira Othandizira Kuchita Zochita mu Ulamuliro wa Fibromyalgia: Gawo 2.
Lloyd AR. Magazini yachipatala ku Australia. 2004; 180 (9): 437-438. Kuchita masewera olimbitsa thupi kapena kusagwiritsa ntchito matenda operewera? Palibe funso.