Anthu ambiri amakayikira za Pilates, akunena kuti izi zidapulumutsa msana wawo kapena zinawathandiza kuti azikhala patsogolo. Ena ali okwatirana ndi yoga, osanena kuti china chilichonse chimabwera pafupi ndi kuwapatsa kupweteka kumene amapeza.
Ndi chiyani? Kodi njira imodzi ndi yabwino kwa msana wanu kuposa wina?
Yoga Joe
Khulupirirani kapena ayi, Joe Pilates, yemwe anayambitsa Pilates njira, adasintha ntchito yake yoga (kuphatikizapo masewera a mpikisano komanso zida zina zovuta).
Atabadwa chakumapeto kwa zaka za m'ma 1800 ndikufika m'katikati mwa zaka za m'ma 2000, Pilates anayamba moyo monga mwana wodwalayo, malingana ndi tsamba la Jillian Hessel Pilates.
Joe anayamba kumanga thupi, yoga, kumenyana, masewera olimbitsa thupi komanso masewera a mpikisano ngati njira yothetsera mavuto ake. Kuyambira ali mwana mpaka kupitirira, Joe analeka kuchita izi limodzi, pamodzi ndi phunziro la anatomy, kuti adzipangire yekha machiritso.
Koma kwa Joe, zonsezi zinalibe kanthu kofunika: Makhalidwe amphamvu a minofu. Kotero iye anayamba kuyang'ana ndi kukhazikitsa njira yowonjezeramo zoyambirira mu ntchito yake. Njira yake, yomwe poyamba idatchedwa "Contrology," inachokera.
Panthawi ya nkhondo yoyamba ya padziko lapansi adagwira ntchito ndi akaidi a nkhondo - ambiri mwa iwo adavulala ndipo anali ofooka - kuti awasunthe. Anagwedeza akasupe a bedi m'njira yomwe idapatsa "odwala" omwe akuwathandizira, ndi kukana kuyenda. Atagwiritsa ntchito izi, akaidiwo anapeza bwino.
Umu ndi mmene Pilates tikudziwira lero lero, makamaka mbali ya ntchito yomwe imachitika mu studio ndi makina opangidwa ndi kasupe.
Kuyambira Yoga kupita ku Pilates - Ulendo wa Njovu
Chitsanzo cha malo a yoga omwe angasinthidwe kwa Pilates ndi njovu. Njovu yachitidwa pa okonzanso, yomwe ndi chipangizo chapadera cha zipangizo za Pilato zomwe zimatuluka kasupe.
Kusuntha kwa njovu kumawoneka mofanana ndi "Downward Facing Dog" yoga pose.
Ngakhale njovu imachitika chimodzimodzi monga Dog Dog , imatha kumva mosiyana pamene mukuchita. Chifukwa chakuti kuyenda kwa m'munsi kumaphatikizapo, njovu ndi yabwino kwambiri kumasula minofu ya m'mbuyo, kuwonjezereka kwa ziwalo zomangira zamphongo komanso mthunzi wamapewa. Ndipo moona kwa mission ya Pilates, njovu ikhoza kukupangitsani kuti mupite kutali ndi minofu yopweteka kwambiri ya m'mimba .
Izi sizikutanthauza kuti yoga siimalimbitsa mitsempha yambiri yoima. Koma kugwira ntchito pachimake ndi cholinga chachikulu cha Pilates, pamene yoga ndi imodzi mwa mapindu ambiri. Zonsezi zikhoza kuwonjezera kusintha, mphamvu, kulingalira ndi kugwirizana; zonsezi zingathandize kuchepetsa kapena kuchepetsa kupweteka kumbuyo kapena kupweteka.
Pilates Kubwereza Kwambiri Kubwerera
Pofika chaka cha 2015, maphunziro owerengeka omwe amapindula ndi Pilates chifukwa cha ululu wammbuyo achitika. Zomwe zinachitikazo ziribe zambiri zoti zipoti. Mwachitsanzo, kafukufuku wa maphunziro omwe ali ndi mutu wakuti "Kuchita bwino kwa ntchito ya Pilates pochiritsa anthu omwe amamva kupweteka kwapweteka kosalekeza: kuwonanso ndondomeko ya ndemanga zowonongeka," adanena kuti kafukufuku wochepa, komanso maphunziro osauka omwe anapezeka, adalepheretsa olembawa kuti apemphe Pilates kuti achepetse ululu ndi kulemala kwa anthu omwe ali ndi ululu wopweteka kwambiri.
Koma kambiranani ndi ophunzira a Pilates okha, ndipo mukhoza kukhala ndi maganizo osiyana kwambiri.
Ndipo Kufufuza kwa Cochrane ya 2015 sikunapeze umboni wosatsutsika wakuti Pilates ndi wapamwamba kuposa mitundu ina ya masewero olimbitsa thupi, ngakhale, ophunzira ambiri a njirayo akanapempha kusiyana.
Yoga Kubwerera Patsogolo Pofufuza
Kwa yoga, kujambulidwa kwa zithunzi kumakhala kowala pang'ono. Kupenda kwa 2015 kolembedwa mu International Journal Yoga kunayang'ana pa maphunziro 6 okhudza odwala 570. Ofufuzawa anapeza kuti posachedwa, Iyengar ikhoza kukhala yothandiza kuthetsa ululu wosapsa msana.
Kubwereza sikupeze umboni wa yoga ngati chithandizo chammbuyo nthawi yaitali, ngakhale.
Mofananamo (koma osati chimodzimodzi,) 2013 adafalitsa Clinical Journal of Pain anapeza umboni wamphamvu wakuti yoga ndi yothandiza mufupikitsa. Inapezanso umboni wogwiritsidwa ntchito kwa nthawi yaitali. Akatswiri omwe amatsimikizira kuti yoga ndi "mankhwala othandizira kupweteka kwapweteka kwambiri."
Ndipo pomalizira pake, bungwe la zachipatala la Oklahoma likulingalira zoga ndi kusinkhasinkha mu kufufuza kwawo kwa 2017 kunafalitsidwa m'magazini yawo. Kuwongolera kunapeza kuti kwa anthu omwe ali ndi matenda a mitsempha, nyamakazi ya nyamakazi ndi zowawa za m'mbuyo, yoga ndi kusinkhasinkha kwamathandiza kwambiri kuchepetsa kupweteka ndi kutayika.
Pakadutsa, kusankha pakati pa yoga ndi Pilates kuchepetsa kupweteka kwa msana kungakhale kukonda kwanu. Ngati mungakonde kusakaniza machiritso anu enieni ndi zochitika za uzimu, yoga ikhoza kukhala yanu. Koma ngati mutakhala ndi zochitika zolimbitsa thupi mukamachita zinthu mwachidwi, ganizirani Pilates.
Chitsime:
> Achilefu A., ndi. al. Yoga ndi zosinkhasinkha zina zimayendetsa mankhwala kuti achepetse ululu wosatha. J Okla State Med Assoc. Jan. 2017. https://www.ncbi.nlm.nih.gov/pubmed/28190896
> Cramer, H, et. al. Kuwongolera mwatsatanetsatane ndi kufotokozera mwachidule yoga kwa ululu wa m'mbuyo. Clin J Pain. May 2013.
Kugwidwa, EM, ndi. al. Kuchita kwa yoga ya Iyengar pochiza ululu wam'mimba (kumbuyo ndi khosi): Kuwongolera mwatsatanetsatane. Int J Yoga. Jan. 2015.
Wells, C., ndi. al. Kugwira ntchito kwa Pilates pochizira anthu ovutika kupweteka kwapadera: kuyang'anitsitsa kachitidwe ka ndemanga zowonongeka. BMC Med Res Methodol. Jan 2013 .. http://www.ncbi.nlm.nih.gov/pubmed/23331384
Yamato, TP, ndi. al. Ma Pilates chifukwa cha ululu wopweteka kwambiri. Cochrane Database Rev Rev Jul 2015.