Ukuthi Ukutholwa Kwe-Reformer Pilates Kwagcina Kusize Kanjani Ubuhlungu Bami Beqolo

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NgoLwesihlanu ojwayelekile wasehlobo ngo-2019, ngibuya ekhaya ngivela emsebenzini omude, amandla ngihamba etafuleni lokunyathela, ngidle isitsha se-pasta kuvulandi ongaphandle, ngabuya ngazolala ngokungahleli kusofa ngenkathi ngicindezela "isiqephu esilandelayo" kulayini wami weNetflix. Zonke izimpawu zazikhomba ukuqala okujwayelekile kwempelasonto, ngaze ngazama ukusukuma. Ngezwa ubuhlungu bokudubula buqhuma emhlane wami futhi angikwazi ukuma. Ngikhale ngicele ingoduso yami yangaleso sikhathi eyangena igijima ekamelweni izongiphakamisa futhi ingiqondise embhedeni. Ubuhlungu baqhubeka ubusuku bonke, futhi kwacaca ukuthi angilungile. Enye into yaholela kwenye, futhi ngazithola ngingeniswa ngemuva kwi-ambulensi futhi ngilaliswa embhedeni wasesibhedlela ngo-3 ekuseni.

Kuthathe amasonto amabili, imithi eminingi yezinhlungu, nohambo oluya efundweni lwamathambo luqala ukuzwa ukukhululeka ngemuva kwalobo busuku. Okutholakele kukhombisile ukuthi amathambo ami abelungile, futhi izingqinamba zami bezinemisipha. Ngike ngabhekana nezinga elithile lobuhlungu beqolo esikhathini esiningi sempilo yami yokukhula, kepha angikaze ngibe nesimo esangithinta ngokujulile njengalesi. Ngangingaqondi ukuthi isenzakalo esimangalisa kangaka singaba kanjani umphumela wezenzo ezinjalo ezibonakala zingenacala. Yize indlela engangiphila ngayo yayibonakala iyimiqemane, ngangingakaze ngilandele inqubo ephelele noma engaguquguquki yokuzivocavoca, futhi ukuphakamisa izinsimbi nokwelula kwakuhlala kuhlu lwami lwezinto ezizayo. Ngangazi ukuthi izinto kufanele zishintshe, kepha ngenkathi ngiqala ukuzizwa ngincono, ngase ngibe nokwesaba ukunyakaza (into esengiyazi manje ukuthi iyisimo sengqondo esibi kunazo zonke okufanele ngibe naso lapho ngibhekene nezinkinga zangemuva).

Ngichithe izinyanga ezimbalwa ezilandelayo ngigxile emsebenzini wami, ngiya kwezokwelashwa ngokomzimba, futhi ngihlela umshado wami ozayo. Njengomsebenzi wewashi, izinsuku zokuzizwa ujabule zanyamalala ngobusuku bangaphambi komgubho wethu. Ngangazi ocwaningweni lwami ukuthi ukucindezeleka nokukhathazeka kwakuyizici ezibalulekile ezinkingeni ezihlobene nomgogodla, ngakho-ke akumangazi ukuthi isenzakalo esikhulu kunazo zonke empilweni yami sasiyoba isikhathi esiphelele sokuba ubuhlungu bami bubuyele esithombeni.

Ngikwenze ubusuku obumangalisayo nge-surren adrenaline, kepha ngabona ukuthi ngidinga indlela ethe xaxa yokuya phambili. Umngani wami wasikisela ukuthi ngizame amakilasi okuguqula amaqembu amaPilates endaweni yethu yaseBrooklyn, futhi ngakubheka ngokungabaza. Ngingumuntu ozivocavoca kakhulu we-DIY, ngenza izaba zasendle njalo lapho umngane engicela ukuba ngijoyine naye "ekilasini lokuzijabulisa," kepha umvuseleli wavusa intshisekelo. Ngemuva kwamakilasi ambalwa, ngangiluthwe. Ngangingenakho okuhle kuyo, kodwa inqola, iziphethu, izintambo, kanye nezintambo kwangikhanga okungakaze kwenzeke ukuzivocavoca umzimba phambilini. Kwezwakala kuyinselele, kodwa kungenzeki. Abafundisi babegodole, bengaqinile. Futhi ngemva kwezikhathi ezimbalwa, ngangihamba ngezindlela ezintsha ngobunzima obuncane. Ekugcineni, ngithole into engiyithandayo ezosiza futhi ekuvimbeleni ubuhlungu.

Kwabe sekuhlasela ubhadane.

Ngibuyele emuva ezinsukwini zami ngisosofeni, kulokhu kuphela bekuyihhovisi lami, futhi bengilapho 24/7. Umhlaba uvaliwe futhi ukungasebenzi kwaba yinjwayelo. Ngezwa ubuhlungu buyabuya, futhi ngangikhathazeka ukuthi yonke inqubekelaphambili ebengiyenzile isisuliwe.

Ngemuva kwezinyanga ezifanayo, senza ushintsho lwedolobha langakithi e-Indianapolis, futhi ngathola isitudiyo esizimele kanye nesibili se-Pilates, i-Era Pilates, lapho kugxilwe ekuqeqesheni umuntu ngamunye kanye nozakwethu. Lapho, ngaqala uhambo lwami lokuqeda lo mjikelezo unomphela.

Ngalesi sikhathi, ukuze ngilaphe izinhlungu zami ngqo, ngacabanga okwakwenzeka empilweni yami okwangiholela kuleli qophelo. Amanye amaphuzu asobala engingawalandela ekuqhamukeni: izinsuku zokunganyakazi, ukukhuluphala, ukucindezeleka okungakaze kwenzeke ngaphambili, nokwesaba okungaziwa okuphathelene nobhadane lomhlaba wonke olungakaze lube khona.

"Izici zendabuko engozini [yobuhlungu beqolo] yizinto ezifana nokubhema, ukukhuluphala ngokweqile, ukuguga, nokusebenza kanzima. Futhi-ke kunezici ezingokwengqondo ezinjengokukhathazeka nokudangala. Ngobhadane, izinga lokucindezeleka kuwo wonke umuntu lenyuke kakhulu," kuchaza uShashank Davé, INGABE, umuthi wokwelashwa nodokotela wokuvuselela e-Indiana University Health. Njengoba kunikezwe abantu abaningi ababhekene nakho njengamanje, "cishe lesi siphepho esiphelele sezinto ezinjengokuzuza kwesisindo kanye nengcindezi okwenza izinhlungu zasemhlane zingagwemeki," uyanezela.

Ukukhula kwesisindo kubangela ukuthi isikhungo sakho samandla adonsela phansi sishintshe, okuholela "ekuntulekeni komshini" emisipha ewumgogodla, kusho uDkt. Davé. FYI, imisipha yakho eyinhloko ayiyona nje i-abs yakho. Kunalokho, le misipha ihlanganisa inani elikhulu lempahla engokoqobo emzimbeni wakho: phezulu kune-diaphragm (imisipha eyisisekelo esetshenziselwa ukuphefumula); ezansi kukhona imisipha yomgogodla; ngaphambili nangasemaceleni kunemisipha yesisu; ngemuva kukhona imisipha emide futhi emifushane extensor. Ukuzuza kwesisindo okukhulunywe ngakho ngenhla, kubhangqwe nezindawo zokusebenza ezifana, nombhede noma itafula legumbi lokudlela, lapho i-ergonomics ingabekwa phambili phambili, ibeka umzimba wami endleleni embi.

Isici sokugcina kulesi "siphepho esiphelele" sobuhlungu: ukuntuleka kokuzivocavoca. Imisipha ekuphumuleni okuphelele kombhede ingalahlekelwa amandla ayo ngamaphesenti ayi-15 isonto ngalinye, okuyinani elingaba likhulu ngokwengeziwe lapho libhekene "nemisipha elwa namandla adonsela phansi" njengaleyo esemhlane ongezansi, kusho uDkt Davé.Njengoba lokhu kwenzeka, abantu "bangalahlekelwa ukulawula okukhethiwe kwemisipha eyinhloko," lapho izinkinga zivela khona. Njengoba uqala ukuhlala kude nokunyakaza ukugwema ukukhulisa ubuhlungu beqolo, indlela ejwayelekile yokuphendula phakathi kobuchopho nezicubu zomgogodla iqala ukwehluleka futhi, ezinye izingxenye zomzimba zimunce amandla noma umsebenzi obe wenzelwe imisipha yomongo . (Bheka: Ungawugcina Kanjani Imisipha Ngisho Nalapho Ungeke Usebenze)

Umshisekeli wezinguquko uPilates usebenzisa umshini—umshisekeli wenguquko—oguqula umzimba ngendlela efanayo,” kusho uDkt. Davé. Isiguquki siyipulatifomu enetafula eligwedliwe, noma "inqola," elihamba liye phambili nasemasondweni. Ixhumeke emithonjeni evumela ukuthi uguqule ukumelana. Ibuye ifake ibha yonyawo kanye nemichilo yengalo, ekuvumela ukuthi uthole ukuzivocavoca umzimba okuphelele. Ukuzivocavoca okuningi ku-Pilates kukuphoqa ukuthi uhlanganyele umnyombo, "injini emaphakathi yesistimu ye-musculoskeletal," uyanezela.

"Esizama ukukwenza nge-reformer Pilates wukuvuselela le misipha elele ngendlela ehlelekile," usho kanje. "Ngomshintshi wezinguquko kanye namaPilates, kukhona inhlanganisela yokuhlushwa, ukuphefumula, nokulawula, okunikeza izinselelo zokuzivocavoca umzimba, kanye nokwesekwa kokuzivocavoca umzimba." Kokubili i-reformer kanye ne-mat Pilates igxila ekuqiniseni umgogodla bese inweba ngaphandle ukusuka lapho. Yize kungenzeka ukuthola izinzuzo ezifanayo kuzo zombili izinhlobo zama-Pilates, umguquli wezimfanelo anganikeza izinketho ezenziwa ngezifiso eziningi, njengokuhlinzeka ngamazinga ahlukahlukene wokumelana, futhi angalungiswa ukubhekana nokuhlangenwe nakho komuntu siqu. (Qaphela: Lapho kukhona abaguquli ongabathenga ukuze ubasebenzise ekhaya, futhi ungasebenzisa nezilayida ukwenza kabusha izinyathelo eziqondene noshintsho.)

Ngeseshini yami ngayinye yangasese (efakwe imaski) noMary K. Herrera, umqeqeshi we-Pilates oqinisekisiwe kanye nomnikazi we-Era Pilates, ngezwa ubuhlungu bami beqolo bukhuphuka kancane kancane futhi, ngase ngizwa ukuthi umgogodla wami wawuqina kanjani. Ngaze ngabona ab imisipha ivela ezindaweni engingakaze ngicabange ukuthi kungenzeka.

Izifundo ezimbalwa ezinkulu zithole ukuthi "ukuzivocavoca umzimba kunenzuzo ekuvimbeleni ubuhlungu beqolo, futhi izindlela ezethembisayo kakhulu zibandakanya ukuguquguquka emuva nokuqiniswa," ngokusho kukaDkt Davé. Uma uzwa ubuhlungu emuva, ubhekene "nokwehla kwamandla okubekezela kanye ne-muscle atrophy (aka breakdown) nokuzivocavoca kukuguqula lokho," esho. Ngokuqondisa umgogodla wakho, ususa ubunzima emisipha yakho ephansi yasemuva, amadiski, namalunga. I-Pilates isiza ukwakha kabusha umgogodla nokunye okwengeziwe: "Sifuna ukuthi lawa maklayenti ahambise umgogodla wawo kuzo zonke izinhlangothi (i-flexion, i-lateral flexion, i-rotation, nesandiso) ukuze akhe amandla kumgogodla, emuva, emahlombe, nasezinqulwini. Yilokhu okuvamile kuholela ebuhlungwini obuncane beqolo kanye nokuma okungcono,” kuchaza u-Herrera.

Ngazithola ngilangazelela uhambo lwami lwangoLwesibili noMgqibelo lokuya estudiyo. Isimo sami sengqondo saphakama, futhi ngezwa umuzwa omusha wenhloso: empeleni ngajabulela ukuba namandla kanye nenselele yokuziphusha. “Kunobudlelwane obuqinile phakathi kobuhlungu obungapheli beqolo nokucindezeleka,” kusho uDkt. Davé. Ngenkathi ngihamba kakhulu nemimoya yami ishintsha yaba ngcono, ubuhlungu bami bancipha. Ngaphinde ngakhahlela i-kinesiophobia yami — umqondo engangingawazi wawunegama ngaze ngakhuluma noDkt. Davé. "I-Kinesiophobia isaba ukunyakaza. Iziguli eziningi ezibuhlungu emuva zikhathazekile ngokunyakaza ngoba azifuni ukukhulisa ubuhlungu babo. Ukuzivocavoca, ikakhulukazi uma kusondela kancane kancane, kungaba yindlela yokuthi iziguli zibhekane nokulawula i-kinesiophobia yazo, " Uthena. Angizange ngiqaphele ukuthi ukwesaba kwami ​​ukuvivinya umzimba nokuthambekela kwami ​​ukulala embhedeni ngezikhathi zobuhlungu empeleni kwakwenza isimo sami sibe sibi kakhulu.

Ngiphinde ngafunda ukuthi isikhathi sami esichithwe ngenza i-cardio kutreadmill kungenzeka kube ngesinye sezimbangela zobuhlungu bami kwasekuqaleni. Nakuba i-Pilates ibhekwa njengethonya eliphansi ngenxa yokunyakaza kwayo okuhamba kancane, okuzinzile, ukugijima ku-treadmill kuwumthelela omkhulu. Ngenxa yokuthi ngangingawulungisi umzimba wami ngokuzelula, ngisebenze ngokuma kwami, noma ngiphakamise izinsimbi, ukunyakaza kwami ​​​​kokunyathela, inhlanganisela yokuhamba ngesivinini nokugijima, kwakunamandla kakhulu lapho ngangikhona ngaleso sikhathi.

"[Ukugijima] kungadala umthelela kusuka ku-1.5 kuya kwezingu-3 isisindo somgijimi. Ngakho lokho kusho ukuthi ekugcineni imisipha eyinhloko idinga ukuqiniswa ukuze ilawule lelo nani lokucindezeleka emzimbeni, "kusho uDkt. Davé. Ukuzivocavoca okunomthelela ophansi, ngokuvamile, kubhekwa njengokuvikelekile ngengozi encane yokulimala.

Ngaphezu kokugxila ekuvivinyweni okunomthelela ophansi, uDkt. Davé uncoma ukucabanga ngeketanga lekinetiki, umqondo ochaza ukuthi amaqembu ahlobene ezigaba zomzimba, amalunga nemisipha asebenza ndawonye ukwenza ukunyakaza. "Kunezinhlobo ezimbili zokuzivocavoca nge-kinetic chain," esho. "Elinye iketango elivulekile le-kinetic; elinye livaliwe. Ukuzivivinya kwe-kinetic chain evulekile yilapho ingalo noma umlenze uvulekele emoyeni futhi ngokuvamile kubhekwa njengokungazinzile ngenxa yokuthi umlenze ngokwawo awunamathele kokuthile okungaguquki. Ukugijima kuyisibonelo salokhu. With iketango elivaliwe le-kinetic, isitho silungisiwe. Kuphephile, ngoba kulawulwa kakhulu. I-Reformer Pilates iwumsebenzi ovaliwe we-kinetic chain. Izinga lobungozi liyehla kakhulu mayelana nokulimala, "usho.

Lapho ngikhululeka ngokwengeziwe kumshicileli, kulapho ngazithola sengidiliza khona izithiyo ezindala zokulinganisela, ukuguquguquka, kanye nohlu lokunyakaza, izindawo engangihlala ngizabalaza kuzo futhi ngangizibhale njengezithuthuke kakhulu ukuba ngibhekane nazo. Manje, ngiyazi ukuthi umguquli u-Pilates uyohlale eyingxenye yemithi yami eqhubekayo yokuqeda ubuhlungu. Kuba yinto engeke ixoxiswane empilweni yami. Yebo, nami ngiye ngenza ukukhetha kwendlela yokuphila. Ubuhlungu beqolo abupheli ngokulungiswa okukodwa nokwenziwe. Manje ngisebenza edeskini. Ngizama ukungashisi. Ngidla ukudla okunempilo futhi ngiphuza amanzi amaningi. Ngenza nokujima kwamahhala okungenamthelela ophansi ekhaya. Ngizimisele ukugcina izinhlungu zami emuva - nokuthola ukuzivocavoca engikuthandayo kule nqubo kumane kuyibhonasi eyengeziwe.

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