Momwe Kuzindikira Omwe Amasinthira Pilato Kumene Kunandithandizira Kupweteka Kwathu

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Lachisanu lililonse la chilimwe ku 2019, ndidabwera kunyumba kuchokera kuntchito tsiku lonse, mphamvu ndikuyenda pa chopondera, ndikudya mbale ya pasitala pakhonde lakunja, ndikubwereranso kokacheza mopanda pake pakama ndikudina "gawo lotsatira" mu mzere wanga wa Netflix. Zizindikiro zonse zimaloza kumayambiriro kwa sabata, mpaka nditayesa kudzuka. Ndinamva ululu wowomberedwa ukudutsa msana wanga ndipo ndinalephera kuima. Ndidakuwa chifukwa cha chibwenzi changa chomwe chidabwera chothamangira mchipindacho kuti andinyamule ndikunditsogolera pabedi. Ululu udapitilira usiku wonse, ndipo zidawonekeratu kuti sindinali bwino. Chinthu chimodzi chinatsogolera ku china, ndipo ndinapezeka kuti ndikunyamulidwa kumbuyo kwa ambulansi ndikukwera pabedi lachipatala nthawi ya 3 koloko m'mawa.

Zinatenga milungu iwiri, mankhwala opweteka ambiri, ndi ulendo wopita kwa dokotala wa mafupa kuti ayambe kumva mpumulo pambuyo pa usiku umenewo. Zotsatirazo zinasonyeza kuti mafupa anga anali abwino, ndipo nkhani zanga zinali zamphamvu. Ndidakhala ndikumva kupweteka kwakumbuyo m'moyo wanga wonse wachikulire, koma palibe zomwe zidandikhudza kwambiri monga izi. Sindinamvetsetse kuti chochitika chochititsa chidwi choterocho chikanatheka bwanji chifukwa cha zochita zooneka ngati zopanda vuto. Ngakhale moyo wanga udawoneka wathanzi kwathunthu, sindinayambe ndachita masewera olimbitsa thupi mosasinthasintha kapena mosasinthasintha, ndipo kukweza zolemera ndikutambasula nthawi zonse kumakhala pamndandanda woti ndichite mtsogolo. Ndinadziwa kuti zinthu ziyenera kusintha, koma pamene ndinayamba kumva bwino, ndinali ndi mantha oyendayenda (chinthu chomwe ndikudziwa tsopano kuti ndi maganizo oipa kwambiri omwe ndimakhala nawo polimbana ndi nkhani zam'mbuyo).

Ndinakhala miyezi ingapo yotsatira ndikuika maganizo anga pa ntchito yanga, kupita kuchipatala, ndi kukonzekera ukwati wanga womwe ukubwera. Monga wotchi, masiku akumva bwino adatha usiku usanachitike chikondwerero chathu. Ndidadziwa kuchokera kufukufuku wanga kuti kupsinjika ndi kuda nkhawa ndizofunikira kwambiri pamavuto obwerera m'mbuyo, motero sizinadabwe kuti chochitika chachikulu kwambiri pamoyo wanga chidzakhala nthawi yabwino kuti ululu wanga ubwererenso pachithunzichi.

Ndinakwanitsa kupyola usiku wodabwitsa ndikuwonjezera adrenaline, koma ndinazindikira kuti ndikufunika kuyandikira kwambiri. Mnzanga anandiuza kuti ndiyesere makalasi a Pilates okonzanso gulu m'dera lathu la Brooklyn, ndipo ndinayang'ana monyinyirika. Ndine wokonda kuchita masewera olimbitsa thupi a DIY, ndimapanga zifukwa zopanda pake nthawi iliyonse mnzanga akandipempha kuti ndipite naye ku "kalasi yosangalatsa," koma wokonzansoyo adayambitsa chidwi. Pambuyo pa makalasi angapo, ndinakopeka. Sindinali wokhoza kutero, koma ngolo, akasupe, zingwe, ndi malupu zidandichititsa chidwi kwambiri ngati sindinachite masewera olimbitsa thupi kale. Zinkawoneka zovuta, koma zosatheka. Ophunzitsawo anali ozizira, osakhala achangu. Ndipo pambuyo pa magawo angapo, ndinali kuyenda m'njira zatsopano mosavutikira. Pomaliza, ndinapeza chinthu chomwe ndimakonda chomwe chingathandizenso kupewa kupweteka.

Kenako, mliri unagunda.

Ndinabwereranso masiku anga pabedi, koma nthawi ino inalinso ofesi yanga, ndipo ndinali komweko 24/7. Dziko latsekedwa ndipo kusagwira ntchito kunakhala chizolowezi. Ndinamva ululu ukubwerera, ndipo ndinada nkhaŵa kuti kupita patsogolo konse kumene ndinapanga kunachotsedwa.

Pambuyo pa miyezi ingapo, tidasinthiratu kwathu ku Indianapolis, ndipo ndidapeza studio yoyeserera komanso yoyeserera ya Pilates, Era Pilates, pomwe tikulingalira za maphunziro aumwini ndi othandizana nawo. Pamenepo, ndidayamba ulendo wanga wothana ndi zochitikazi kamodzi kokha.

Pa nthawiyi, pofuna kuthana ndi ululu wanga m'mutu, ndinaganizira zomwe zinkachitika pamoyo wanga zomwe zinandipangitsa kuti ndifike pamenepa. Zina mwazidziwikiratu zomwe nditha kuzipeza: masiku osayenda, kunenepa, kupsinjika ngati kale, ndikuopa zosadziwika zokhudzana ndi mliri wapadziko lonse lapansi.

"Zomwe zimayambitsa chiopsezo [cha ululu wammbuyo] ndi zinthu monga kusuta, kunenepa kwambiri, ukalamba, komanso kugwira ntchito yolemetsa. Ndipo palinso zifukwa zamaganizidwe monga nkhawa komanso kukhumudwa. Ndi mliriwu, nkhawa za aliyense zawonjezeka kwambiri," akufotokoza a Shashank Davé, DO, mankhwala akuthupi ndi konzanso ku Indiana University Health. Popeza zomwe anthu ambiri akukumana nazo pakadali pano, "ndi mphepo yamkuntho yangwiro monga kunenepa komanso kupsinjika komwe kumapangitsa kupweteka kwakumbuyo kosapeweka," akuwonjezera.

Kunenepa kumapangitsa kuti mphamvu yanu yokoka isinthe, zomwe zimapangitsa "kusokonekera kwamakina" mu minofu yayikulu, atero Dr. Davé. FYI, minofu yanu yayikulu simangokhala chabe. M'malo mwake, minofu imeneyi imakhala ndi malo ambiri mthupi lanu: pamwamba pake pali chifundiro (minofu yoyamba yomwe imagwiritsidwa ntchito popuma); pansi pake pali minofu ya m'chiuno; kutsogolo ndi mbali kuli minofu ya m'mimba; kumbuyo kwake kuli minofu yayitali komanso yayifupi yotulutsa. Zomwe tatchulazi, zophatikizika ndi malo ogwirira ntchito monga, titi, bedi kapena tebulo lodyeramo, pomwe ma ergonomics sanayikidwe patsogolo, ikani thupi langa panjira yoyipa.

Chomaliza mu "mkuntho wangwiro" uwu wa ululu: kusachita masewera olimbitsa thupi. Minofu yogona mokwanira imatha kutaya mphamvu ya 15% sabata iliyonse, nambala yomwe imatha kukhala yayikulu kwambiri polimbana ndi "minofu yotsutsana ndi mphamvu yokoka" monga yomwe ili kumunsi kumbuyo, atero Dr. Davé.Izi zikachitika, anthu amatha "kutaya mphamvu yoyang'anira minofu yamkati," ndipamene mavuto amayamba. Mukayamba kukhala kutali ndi mayendedwe kuti muchepetse kupweteka kwakumbuyo, mayendedwe abwinobwino pakati paubongo ndi minofu yayikulu amayamba kulephera ndipo, mbali zina za thupi zimayamwa mphamvu kapena ntchito yomwe idapangidwira minofu yapakati . (Onani: Momwe Mungasungire Mitsempha Ngakhale Simungathe Kuchita Nawo)

Wokonzanso Pilates amagwiritsa ntchito chipangizo—wokonzanso—chomwe “chimasintha thupi mofanana,” anatero Dr. Davé. Wokonzanso ndi nsanja yokhala ndi tebulo lopindika, kapena "ngolo," yomwe imayenda cham'mbuyo ndi mawilo. Zimagwirizanitsidwa ndi akasupe omwe amakulolani kuti musinthe kukana. Imakhalanso ndi phazi lamiyendo ndi zingwe zamanja, zomwe zimakupatsani mwayi wolimbitsa thupi. Zochita zambiri zaku Pilates zimakukakamizani kuti mukhale nawo pachimake, "mainjini amkati mwa mafupa," akuwonjezera.

"Zomwe tikuyesera kuchita ndi Pilates wokonzanso ndikuyambitsanso minyewa yopumirayi mwadongosolo," akutero. "Ndi wokonzanso ndi Pilates, pamakhala kuphatikiza, kupuma, ndi kuwongolera, zomwe zimapereka zovuta pakuchita masewera olimbitsa thupi, komanso kuthandizira zolimbitsa thupi." Onse okonzanso komanso a Pilates amayang'ana kwambiri pakulimbitsa kenako ndikukula kuchokera pamenepo. Ngakhale ndizotheka kupeza phindu lofananalo kuchokera kuma Pilates onse, wokonzanso akhoza kupereka zosankha zina mwanjira zina, monga kukana kosiyanasiyana, ndipo amatha kusintha kuti akwaniritse zokumana nazo. (Chidziwitso: Pamenepo ndi okonzanso omwe mungagule kuti mugwiritse ntchito kunyumba, ndipo mutha kugwiritsanso ntchito zotsetsereka kuti mukonzenso mayendedwe enieni osintha.)

Ndimagawo anga aliwonse obisika (obisika) ndi a Mary K. Herrera, aphunzitsi ovomerezeka a Pilates komanso eni ake a Era Pilates, ndimamva kupweteka kwanga kwakumbuyo kumachepa pang'ono pang'ono, ndipo, ndimatha kudziwa momwe maziko anga amalimbikira. Ndidawonanso minyewa ya ab ikuwoneka m'malo omwe sindimaganiza kuti ndizotheka.

Maphunziro angapo akuluakulu apeza kuti "masewera olimbitsa thupi ndi opindulitsa popewa kupweteka kwa msana, ndipo njira zodalirika kwambiri zimaphatikizapo kusinthasintha kwa msana ndi kulimbikitsa," malinga ndi Dr. Davé. Mukamva kuwawa msana, mukulimbana ndi "kuchepa mphamvu kupirira ndi kufooka kwa minofu (aka kuwonongeka) ndikuchita masewera olimbitsa thupi kumasintha izi," akutero. Mwa kulunjika pachimake chanu, mumachotsa kupsinjika kwa minofu yanu yakumbuyo, ma disc, ndi mafupa. Ma pilate amathandizira kumanganso maziko ndi zina zambiri: "Tikufuna makasitomala awa azisunthira msana wawo mbali zonse (kupindika, kutembenuka, kutembenuka, ndi kutambasula) kuti akhale ndi mphamvu pakati, kumbuyo, m'mapewa, ndi m'chiuno. Izi ndizomwe zimachitika kumayambitsa kupweteka kwakumbuyo komanso mawonekedwe abwinoko, "akufotokoza Herrera.

Ndinadzipeza ndikuyembekezera maulendo anga a Lachiwiri ndi Loweruka kupita ku studio. Mtima wanga unakwera, ndipo ndinamva kukhala ndi cholinga chatsopano: Ndinasangalaladi kukhala wamphamvu ndi vuto lodzikakamiza. "Pali mgwirizano wamphamvu pakati pa kupweteka kwakumbuyo kosalekeza ndi kukhumudwa," akutero Dr. Davé. Pamene ndimasunthira kwambiri ndipo mzimu wanga umasintha kukhala wabwino, ululu wanga udachepa. Ndinayambanso chibwenzi changa - lingaliro lomwe sindimadziwa linali ndi dzina mpaka nditalankhula ndi Dr. Davé. "Kinesiophobia ndi mantha oyendayenda. Odwala ambiri opweteka m'mbuyo amakhala ndi nkhawa za kuyenda chifukwa safuna kuonjezera ululu wawo. Kuchita masewera olimbitsa thupi, makamaka pamene akuyandikira pang'onopang'ono, kungakhale njira yoti odwala azitha kulimbana nawo ndi kulamulira kinesiophobia, " akutero. Sindinazindikire kuti kuwopa kwanga kochita masewera olimbitsa thupi komanso chizolowezi changa chogona pakama ndikumva kuwawa zimandipweteketsa.

Ndinaphunziranso kuti nthawi yanga yomwe ndimakhala ndikuchita Cardio pa chopondera chingakhale chimodzi mwazomwe zimayambitsa zowawa zanga poyamba. Ngakhale kuti Pilates amaonedwa kuti ndi otsika kwambiri chifukwa cha kuyenda pang'onopang'ono, kokhazikika, kuthamanga pa treadmill kumakhala ndi zotsatira zambiri. Chifukwa chakuti sindinali kukonzekeretsa thupi langa mwa kudzitambasula, kugwira ntchito pa kaimidwe kanga, kapena kunyamula zitsulo zolemera, mayendedwe anga opondaponda, kuphatikiza kuyenda mofulumira ndi kuthamanga, kunali koopsa kwambiri kwa kumene ndinali panthawiyo.

"[Kuthamanga] kungapangitse zotsatira kuchokera ku 1.5 mpaka ku 3 kulemera kwa wothamanga. Choncho zikutanthauza kuti pamapeto pake minofu yapakati iyenera kulimbikitsidwa kuti ithetse kupsinjika maganizo kumeneku pa thupi, "akutero Dr. Davé. Kuchita masewera olimbitsa thupi osachita zambiri, kumawerengedwa kuti ndi otetezeka popanda chiopsezo chochepa chovulala.

Kuwonjezera pa kuganizira zolimbitsa thupi zochepa, Dr. Davé amalimbikitsa kuganizira za kinetic chain, lingaliro lomwe limafotokoza momwe magulu ogwirizana a zigawo za thupi, ziwalo, ndi minofu zimagwirira ntchito limodzi kuti zitheke. "Pali mitundu iwiri yochita masewera olimbitsa thupi," akutero. "Limodzi ndi lotseguka la kinetic chain; lina limakhala lotsekedwa. Zochita zotsegula za kinetic chain ndi pamene mkono kapena mwendo uli wotseguka ndipo nthawi zambiri umawoneka wosakhazikika chifukwa chiwalocho sichimangiriridwa ndi chinachake chokhazikika. Kuthamanga ndi chitsanzo cha izi. unyolo wokhotakhota wotsekedwa, chiwalo chimakhazikika. Ndiotetezeka, chifukwa chimayang'aniridwa kwambiri. Reformer Pilates ndimavuto otsekedwa otsekemera.

Ndikakhala womasuka kwambiri pa wokonzanso, ndikamadzipeza ndekha ndikuphwanya zolepheretsa zakale, kusinthasintha, komanso mayendedwe osiyanasiyana, madera omwe ndakhala ndikulimbana nawo nthawi zonse ndikulemba kuti ndizotsogola kwambiri kuti ndithane nawo. Tsopano, ndikudziwa kuti ma Pilates ofuna kusintha zinthu nthawi zonse azikhala gawo la malangizo anga opitilira kupweteka. Zakhala zosakambirana m'moyo wanga. Inde, ndasankhanso zochita pa moyo wanga. Ululu wammbuyo sutha ndi kukonza chimodzi ndi chimodzi. Panopa ndimagwira ntchito pa desiki. Ndimayesetsa kuti ndisatengeke. Ndimadya bwino komanso ndimamwa madzi ambiri. Ndimachitanso masewera olimbitsa thupi opanda zolimbitsa thupi kunyumba. Ndatsimikiza mtima kuchepetsa ululu wanga wam'mbuyo - ndikupeza masewera olimbitsa thupi omwe ndimakonda ndikuwonjeza bonasi.

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