Kuwana Reformer Pilates Pakupedzisira Kwakabatsira Kurwadza Kwemusana

Zvemukati

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Pane yakajairwa chirimo Chishanu mu2019, ndakadzoka kumba ndichibva kuzuva rakareba rekushanda, simba ndakafamba pachitsiko, ndikadya mbiya yepasta pane patio yekunze, ndikadzoka kuzorara zvisina tsarukano pamubhedha ndichimanikidza "episode inotevera" mumutsara wangu weNetflix. Zviratidzo zvese zvairatidza kutanga kwekupera kwesvondo, kusvika ndaedza kusimuka. Ndakanzwa kurwadziwa kwepfuti kuchipenya nemusana wangu ndikatadza kumira. Ndakashevedzera kuti chikomba changu chaivepo chikapinda mumba chiya chichimhanya kuti andisimudze anditungamirire pamubhedha. Marwadzo akaenderera mberi husiku hwese, uye zvakava pachena kuti ndakanga ndisina kunaka. Chinhu chimwe chakatungamira kune chimwe, uye ini ndakazviwana ndave kutakurwa kumashure kweamburenzi uye pamubhedha wechipatara na3 mangwanani.

Zvakatora mavhiki maviri, yakawanda yemarwadzo ekurapa, uye rwendo kune imwe nzira yemapfupa kutanga kunzwa kuzorora mushure mehusiku ihwohwo. Zvakawanikwa zvakaratidza kuti mapfupa angu aive akanaka, uye nyaya dzangu dzaive tsandanyama. Ndakanga ndawana imwe nhanho yemarwadzo ekumusana kune mazhinji ehupenyu hwangu hwevakuru, asi hapana kana mamiriro akandibata zvakadzama seichi. Ndakatadza kunzwisisa kuti chiitiko chinokatyamadza kudaro chaigona sei kuva mugumisiro wezvinhu zvaiita sezvisina mhosva zvakadaro. Kunyange zvazvo mararamiro angu airatidzika kuva ane hutano hwakakwana, ndakanga ndisati ndambotevera nzira yakakwana kana isingachinjiki yekurovedza muviri, uye kusimudza masimbi uye kutambanudza kwaigara kuri pane ramangwana rangu rekuita runyorwa. Ndaiziva kuti zvinhu zvaifanira kuchinja, asi panguva yandakatanga kunzwa zviri nani, ndakanga ndatangawo kutya kufamba (chimwe chinhu chandinoziva iye zvino ndiyo pfungwa yakaipisisa yekuva nayo kana uchibata nenyaya dzemusana).

Ndakapedza mwedzi mishoma yaitevera ndichifunga nezvebasa rangu, kuenda kunorapwa muviri, uye kuronga muchato wangu uchauya. Kunge wachi wachi, mazuva ekunzwa zvakanaka akanyangarika husiku hwakatangira kupemberera kwedu. Ini ndaive ndaziva kubva kutsvagurudzo yangu kuti kushushikana uye kushushikana ndizvo zvinhu zvakakosha mumatambudziko ane chekuita neshure, saka hazvina kushamisika kuti chiitiko chikuru chehupenyu hwangu ichave inguva yakakwana yekurwadziwa kwangu kuti idzokere mumufananidzo.

Ini ndakazviita kuburikidza neinoshamisa husiku neinowedzera adrenaline, asi ndakaona kuti ini ndaida imwe maoko-pane nzira kuenda kumberi. Shamwari yangu yakandiudza kuti ndiedze mapoka evanoshandura maPilates makirasi munharaunda yedu yeBrooklyn, uye ndakazeza ndakatarisa mariri. Ini ndiri munhu anoverengeka weye DIY yekurovedza munhu, ndichigadzira zvikonzero zvisango pese pese shamwari painondikumbira kuti ndijoinhe naye pa "kunakidzwa kirasi," asi mushanduri akaita kuti vamwe vafarire. Mushure memakirasi mashoma, ndakanga ndapindwa muropa. Ini ndakanga ndisingagone pazviri, asi chingoro, zvitubu, tambo, uye zvishwe zvakandifadza kunge ndisati ndambo rovedza. Zvainzwa zvakaoma, asi kwete zvisingaiti. Varayiridzi vacho vakanga vachitonhorwa, vasinganyanyi kunetseka. Uye mushure mezvikamu zvishomanana, ndakanga ndichifamba nenzira itsva pasina kuoma. Pakupedzisira, ndakawana chimwe chinhu chandaida chaizobatsirawo kudzivirira kurwadziwa.

Ipapo, denda rakarova.

Ndakadzokera kumazuva angu ndiri pamubhedha, panguva ino chete raive hofisi yangu, uye ndaive ndiripo 24/7. Nyika yakavharwa uye kusaita basa kwakave kwakajairika. Ndakanzwa kurwadziwa kudzoka, uye ndakanetseka kuti kufambira mberi kwose kwandakanga ndaita kwakanga kwadzimwa.

Mushure memwedzi yakafanana, takachinja nzvimbo kuenda kuguta rangu reIndianapolis, uye ndakawana yakavanzika uye duet Pilates situdiyo, Era Pilates, uko kunotariswa kuri pakudzidziswa kwemunhu uye shamwari. Ikoko, ini ndakatanga rwendo rwangu rwekupedzisa kutenderera uku zvachose uye zvachose.

Ino nguva kutenderera, kuitira kuti ndigadzirise kurwadziwa kwangu musoro-mberi, ndakafunga izvo zvaiitika muhupenyu hwangu zvakanditungamira kusvika apa. Mamwe mapoinzi aripachena andaigona kutsvaga kune kutsva: mazuva ekusafamba, kurema, kushushikana zvisina kumbobvira zvaitika, uye kutya kwekusazivikanwa zvine chekuita nedenda repasirese risati ramboitika.

"Zvinowanzoitika panjodzi [yekurwadziwa nemusana] zvinhu zvakaita sekusvuta, kufutisa, zera, uye basa rinonetesa. Uyezve kune zvinhu zvepfungwa senge kushushikana uye kushushikana. Nedenda, munhu wese kushungurudzika kwawedzera zvakanyanya," anotsanangura Shashank Davé, ITA, mushonga wemuviri uye chiremba wekudzoreredza paIndiana University Health. Tichifunga izvo zviri kutarisana nevanhu vazhinji izvozvi, "rinenge iri dutu rakakwana rezvinhu sekurema uye kushushikana kunoita kuti marwadzo ekumusana asadziviriki," anowedzera.

Kuwedzera uremu kunoita kuti nzvimbo yako yegiravhiti ichinje, zvichiita kuti pave ne "mechanical disadvantage" mumhasuru dzepakati, anodaro Dr. Davé. FYI, mhasuru dzako dzepakati haisi yako abs chete. Asi, mhasuru idzi dzinotambanudza huwandu hwakawanda hwezvivakwa mumuviri wako: kumusoro ndiyo diaphragm (yekutanga mhasuru inoshandiswa mukufema); nechepazasi pane tsandanyama dzechiuno dzechiuno; pamwe kumberi nekumativi kune mhasuru dzemudumbu; kumusana kune mhasuru refu uye ipfupi inokwenenzvera. Izvo zvambotaurwa kuwedzera uremu, zvakapetwa nemabasa ekushanda senge, toti, mubhedha kana tafura yekudyira, uko ergonomics isingakosheswe, isa muviri wangu munzira yakaipa.

Chinhu chekupedzisira mune ino "dutu rakakwana" rekurwadziwa: kushomeka kwekurovedza muviri. Misumbu pazororo rakakwana remubhedha inogona kurasikirwa ne15 muzana yesimba rayo vhiki rega rega, nhamba inogona kuve yakatokura kana uchibata ne "anti-giravhiti mhasuru" seiya ari muzasi kumashure, anodaro Dr. Davé.Sezvinoitika izvi, vanhu vanogona "kurasikirwa nesarudzo yekudzora tsandanyama dzemukati," ndipo panowanda matambudziko. Sezvo iwe paunotanga kugara kure nekufamba kuti usanyanya kuwedzera marwadzo ekudzokera shure, yakajairika mhinduro maitiro pakati pehuropi uye mhasuru mhasuru inotanga kutadza uye, zvakare, zvimwe zvikamu zvemuviri zvinotora simba kana basa raiitirwa mhasuru dzemukati . (Ona: Maitiro Ekuchengetedza Musuru Nyangwe Iwe Usinga Gone Kunze)

Reformer Pilates anoshandisa chishandiso - musanduki - icho "chinochinja muviri zvakaenzana," anodaro Dr. Davé. Mushanduri ipuratifomu ine tafura yakapetwa, kana kuti “ngoro,” inofamba ichienda mberi ichienda nemavhiri. Iyo yakabatana nezvitubu zvinokutendera iwe kusiyanisa kuramba. Iyo zvakare ine bhara retsoka uye tambo dzemaoko, zvichikutendera iwe kuti uwane yakazara muviri Workout. Zvizhinji zvezviitwa muPilates zvinokumanikidza kuti uite musimboti, "injini yepakati yemusculoskeletal system," anowedzera.

"Zvatiri kuedza kuita neshanduko yePilates ndeyekuita zvakare mhasuru idzi dzakarara nenzira yakarongeka," anodaro. "Nemushanduri uye Pilates, pane kusanganiswa kwekufungisisa, kufema, uye kutonga, izvo zvinopa matambudziko ekurovedza muviri, pamwe nekutsigira kurovedza muviri." Ose maviri ekugadzirisa uye mat Pilates anotarisa pakusimbisa iyo musimboti uyezve kuwedzera kunze kubva ipapo. Kunyangwe zvichikwanisika kuwana mabhenefiti akafanana kubva kumarudzi ese ePilates, mushanduri anogona kupa mamwe maitiro akajairika, akadai sekupa akasiyana siyana ekuramba, uye anogona kugadziriswa kuti agadzirise zviitiko zvemunhu. (Cherechedza: Ikoko vari vashanduri vaunogona kutenga kuti vashandise kumba, uye unogona kutoshandisa masiraidhi kudzoreredza mafambiro akanangana neanochinja.)

Nedzimwe dzega dzega dzakavanzika (dzakavharwa) nguva naMary K. Herrera, muridzi wePilates anozivikanwa uye muridzi weEra Pilates, ndakanzwa kurwadziwa kwandakaita kumusana kwakuregedzwa padiki padiki uye, ndikazonzwisisawo kuti musimboti wangu waisimbisa sei. Ndakatoona ab bhudzi vachioneka munzvimbo dzandisina kumbofunga kuti dzinogona.

Zvidzidzo zvishomanana zvakakura zvakawana kuti "kurovedza muviri kunobatsira pakudzivirira marwadzo ekudzokera shure, uye nzira dzinonyanya kuvimbiswa dzinosanganisira kushanduka shure uye kusimbisa," maererano naDkt Davé. Kana iwe uchinge uchinzwa kurwadziwa musana, iwe uri kubata ne "kuderera kwesimba kutsungirira uye mhasuru atrophy (aka kuputsika) uye kurovedza muviri kunodzosera izvo," anodaro. Nekunongedza musimboti wako, iwe unotora dhiri kubva kune yako yakaderera musana tsandanyama, discs, uye majoini. Pilates inobatsira kuvaka patsva uye zvimwe: "Tinoda kuti vatengi ava vafambise musana wavo munzira dzese (kutenderera, kutenderera kwekufamba, kutenderera, uye kuwedzera) kuvaka simba mukati, musana, mapendekete uye chiuno. Izvi ndizvo zvinowanzoitika. inotungamirira kumarwadzo mashoma ekumusana pamwe nekugadzirisa zviri nani," anotsanangura kudaro Herrera.

Ini ndakazviwana ndatarisira kutenderera kwangu kweChipiri neMugovera ku studio. Mafungiro angu akasimuka, uye ndakanzwa pfungwa itsva yechinangwa: Ndakanakidzwa chaizvo nekusimba uye dambudziko rekuzvisundira. "Kune hukama hwakasimba pakati pechirwere chisingaperi chisingarware uye kushushikana," anodaro Dr. Davé. Pandaiwedzera kufamba uye mweya wangu wakachinja kuva nani, kurwadziwa kwangu kwakaderera. Ndakarasawo kinesiophobia yangu - pfungwa yandakanga ndisingazivi yakanga ine zita kusvikira ndataura naDr. Davé. "Kinesiophobia inotya kufamba. Varwere vakawanda vanorwadziwa shure vanozvidya mwoyo pamusoro pekufamba nokuti havadi kuwedzera marwadzo avo. Kudzidzira muviri, kunyanya kana kuswededzwa zvishoma nezvishoma, kunogona kuva nzira yevarwere kutarisana uye kudzora kinesiophobia yavo, " anoti. Handina kuziva kuti kutya kwandaiita maekisesaizi uye kuda kurara pamubhedha panguva yandinenge ndichirwadziwa ndizvo zvaitoita kuti zvinhu zvinyanye kuipa.

Ini zvakare ndakadzidza kuti yangu nguva yandakapedza ndichiita cardio pane yekutsika inogona kunge iri imwe yezvikonzero zvekurwadziwa kwangu pakutanga. Kunyange zvazvo Pilates ichionekwa seyakaderera kukanganisa nekuda kwekunonoka kwayo, kufamba kwakadzikama, kumhanya pane treadmill kune simba guru. Nekuti ini ndanga ndisiri kugadzirira muviri wangu nekutambanudza, kushanda pakumira, kana kusimudza masimbi, tsoka yangu yekutsika inofamba, mubatanidzwa wekumhanyisa-kufamba uye kumhanya, zvaive zvakanyanya zvakanyanya kune kwandanga ndiri panguva iyoyo.

"[Kumhanya] kunogona kuumba simba kubva ku1.5 kusvika ku3 nguva yehuremu hwemumhanyi. Saka zvinoreva kuti pakupedzisira misumbu yepakati inoda kusimbiswa kuti igadzirise kuwanda kwekunetseka pamuviri, "anodaro Dr. Davé. Low-impact exercise, kazhinji, inoonekwa seyakachengeteka ine ngozi shoma yekukuvara.

Mukuwedzera pakuisa pfungwa pakuita basa rakaderera, Dr. Davé anokurudzira kufunga nezvekinetic chain, pfungwa inotsanangura kuti mapoka akabatanidzwa ezvikamu zvemuviri, majoini, uye misumbu anoshanda sei pamwe chete kuti aite kufamba. "Kune marudzi maviri emakinetic chain exercises," anodaro. "Imwe yakavhurika kinetic chain; imwe yakavharwa. Open kinetic chain exercises ndeye apo ruoko kana gumbo rakavhurika kumhepo uye rinowanzoonekwa serisina kugadzikana nokuti nhengo pachayo haina kubatanidzwa kune chimwe chinhu chakagadziriswa. Kumhanya muenzaniso weizvi. With yakasungwa kinetic cheni, iyo nhengo yakasimbiswa. Iyo yakachengeteka, nekuti inodzorwa zvakanyanya. Reformer Pilates yakavharwa kinetic cheni yekurovedza muviri. Chikamu chengozi chinodzikira pasi maererano nekukuvara, "anodaro.

Kunyanya kugadzikana kwandakaita pamugadzirisi, ndipo pandakazozviona ndaputsa zvipingamupinyi zvekare kuti zvienzane, kuchinjika, uye huwandu hwekufamba, nzvimbo dzandaigara ndichinetsekana uye dzandaive ndanyora sedzakanyanyisa kuti ndiite. Zvino, ndinoziva kuti anovandudza Pilates anogara ari chikamu chemutemo wangu unoramba uripo wekumisa kurwadziwa. Yakava isingatauriki muhupenyu hwangu. Ehezve, ini ndakaita sarudzo yemararamiro futi. Marwadzo ekumusana haaendi neamwe-uye-akaitwa kugadzirisa-zvese. Ini zvino ndinoshanda padhesiki. Ndinoedza kusatsvedza. Ndinodya zvine utano uye ndinonwa mvura yakawanda. Iniwo ndinoita ma-low-impact free weight workouts kumba. Ini ndakatsunga kuchengetedza marwadzo ekumusana - uye kuwana kurovedza muviri kwandinoda mukuita ingori bhonasi rakawedzerwa.

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