Rebekah Rotstein pa Prevention ndi Safe Pilates Zochita za Mafupa a Mitsempha
Kuchita masewera olimbana ndi matenda a osteoporosis ndi nkhani yosokoneza. Pali masewera olimbitsa thupi, masewero olimbitsa thupi, ndi nkhawa zokhudzana ndi masewera olimbitsa thupi ngati muli ndi matenda ofooka. Pilates ndi mawonekedwe a masewera olimbitsa thupi omwe amatchulidwa kawirikawiri pambali ya matenda otupa mafupa. Koma mu Pilates, palinso magawo enieni oyenerera odwala matenda opatsirana.
Muyenera kukhala ndi mafupa olimbitsa thupi omwe angakulepheretseni kulemera ndi kukulolani kuyenda. Koma mukufunikira kudziwa zomwe mukuchita mukamagwiritsa ntchito masewera olimbitsa thupi kuti mupewe kapena mukhale ndi matenda ofooka. Rebekah Rotstein amathandiza kufotokoza mbali ya maseŵera olimbitsa thupi, Pilates, ndi Pilates zipangizo zothandizira osteoporosis ndi kulimbitsa mafupa.
Rebekah Rotstein ndi katswiri wa matenda a osteoporosis, matenda a mafupa, ndi Pilates. Iye ndiye amene anayambitsa kayendedwe kowonjezera, Pilates ndi kayendetsedwe ka maphunziro, komanso wokonza Pilates wa Buff Bones. Rebekah ndi mphunzitsi wa Foundation for Research Osteoporosis Research and Education.
Kulemera Kwambiri Kulimbitsa Thupi Kumathandiza Kufooketsa Mafupa
Rotstein akulongosola momwe zolimbitsa thupi zimathandizira kuteteza kufooka kwa matenda. "Thupi ndi minofu yambiri, ngati minofu, yomwe imalimbitsa mphamvu zomwe zimayenera kukana. Mphamvu ndi mphamvu imodzi, ndipo kumagwira ntchito motsutsana ndi mphamvu yokoka pamene tikukamba zolemera."
Koma iye akuwona kuti pali zambiri kuntchito kuposa mphamvu yokoka, "Kuphatikizidwa kwa kupanikizika ndi kuthamanga kuchokera ku mphamvu yokoka ndi minofu yanu kumathandiza kwambiri kupumitsa mafupa. Koma kupewa kutsekula kwa m'mimba kumachokera ku zotsatira monga kudumphira kapena kuthamanga kumene mafupa amanyamula mpaka kufika poti ziyenera kugonjetsa mphamvuzi, motero zimadzilimbitsa zokha kuti zikhazikike m'tsogolo. " Amanenanso kuti ngati muli ndi vuto lochepa kwambiri la mafupa kapena kuti mwakhala mukugwidwa kale, zotsatira zake zikhoza kutsutsana.
Zochita Zolimbitsa Thupi vs. Kutsutsana Zochita
Zochita zokhudzana ndi kulemera kwa thupi ndizochitikadi. Rotstein angaphatikizepo ntchito ya Pilato yochita masewera olimbitsa thupi, yomwe imachitidwa m'manja ndi mawondo chifukwa mutenga kulemera kwa thunthu lanu mmanja mwanu ndikutumiza mphamvu kudzera m'magulu anu. Rotstein ndi malo otetezeka kwambiri chifukwa ali malo otchuka kwambiri a osteoporotic fractures, pamodzi ndi msana ndi chiuno, "anatero Rotstein.
" Kukaniza thupi kumaphatikizapo minofu ikukoka pang'onopang'ono kuti ipangitse kupweteka komwe kumalimbikitsanso fupa. Kukanika kungabwere kuchokera kulemera , magulu otsekemera kapena akasupe. -ku. Mu chitsanzo ichi, mukugwiritsa ntchito mphamvu yokoka ndi thupi lanu kuti mupewe kukana ndikuyambitsa minofu. "
Rotstein akufotokoza kuti njira yabwino kwambiri yothandizira fupa, kuphatikizapo machitidwe opindulitsa kwambiri, amapezeka pamene mumagwirizanitsa zolemetsa. Amati masewera olemera , kapena kugwiritsira ntchito gulu la zotupa poyimirira kapena kuchita masewera olimbitsa thupi, zingakhale zowonjezeretsa ku regimen yopuma.
Kodi Pilates N'kwanira Kuteteza Osteoporosis?
Pilates ndi njira zabwino zowonjezera thupi, kukhazikitsa njira zogwirira ntchito, ndikugwirizanitsa ziwalo ndi mafupa axial, malinga ndi Rotstein.
Koma akuwona kuti mafupa anu amafunika kuwonjezereka kuti athe kupewa matenda a osteoporosis komanso mafupa ambiri omwe amapezeka mwachibadwa. "Kutsatsa kumeneku kumachokera ku zolemera, masewera ndi zochitika zapamwamba monga kuthamanga ndi kudumphira. Muyenera kusuntha njira zatsopano ndikudodometsa fupa, monga momwe ofufuza ena akunenera tsopano. Zilonda zake. Tifunika kusuntha maulendo osiyanasiyana komanso mofulumira molimbika kuti fupa lipitirize kulimbitsa. "
Pilates Kuletsa Kutseka
Akuti Pilates ndi chida chamtengo wapatali chothandizira njira zothandizira mafupa komanso kupewa ngozi ndi kugwa.
"Tiyenera kukumbukira kuti ngozi yeniyeni ndi matenda a mitsempha ndi mvula yowonongeka yomwe ingayambitse kupasuka. Pilates, polimbikitsa kuikapo, kulumikizana ndi kusinthanitsa komanso kayendetsedwe kathunthu ka thupi, amapereka nsanja yokondweretsa pamodzi ndi ntchito zina ( wowongoka), wokhazikika komanso wogwira ntchito. " Akuti Pilates amakhalanso ndi mawonekedwe abwino kuti aphunzitse kulemera kotero kuti mphamvu zitha kupyolera bwino msana ndi m'chiuno. Zizolowezi zina zamakhalidwe abwino zimaphatikizapo zakudya zoyenera kuti thupi lisamalire mafupa.
Pulogalamu Yopangira Mavitamini a Pulotesitanti Kupewa Kutsekula kwa Mafupa
Rotstein akuti pulogalamu ya Pilates yopewera matenda osteoporosis imayenera kuwonjezera kulimbikitsana kokwanira ( kupuma kwa msana ndi kukhazikika kwake ) komanso kuthandizira kulimbitsa thupi. Iye anapanga zinthu izi maziko a Pilates yake ya Buff Bones pulogalamu.
"Nthawi zambiri ndimawona makalasi a Pilates ndi magawo akugogomezera msana, kumbuyo, ndi m'chiuno. Ndikupatsiranso kufufuza mapulogalamu anu kuti mutsimikize kuti kumbuyoko kumamvetsera-makamaka makamaka pamtundu wa thoracic." Amanena kuti anthu ambiri amanyenga mwa kudalira kachipangizo chawo chowonjezera.
Mphamvu ya kumbuyoyi yawonetsedwa kuti ikhale yochepetsetsa komanso kuchepetsa chiwopsezo cha kugwa.Ndipo, ndithudi, kulamulira kwakukulu ndi kofunikira kuti tikwanitse kupititsa patsogolo kumbuyo kwa nsana. ntchito yogwira ntchito, kuphatikiza mapazi, komanso kuwonjezera zolemera. "
Kugwiritsira ntchito Pilates Equipment Pamene Muli ndi Matenda Opaoporosis
Rotstein akuti zipangizo za Pilates ndi zofunika kwa iwo amene ali ndi matenda otupa mafupa chifukwa akasupe amapereka kukana kofunikira kuti mafupa amange kulimbikitsa komanso kupereka mwayi wosasunthika, kuphatikizapo okalamba. Akuti mpando ndi makina akuluakulu opangira zolemera.
Maulendo a Pilato Anthu Odwala Matenda Osteoporosis Ayenera Kupewa
Rotstein akunena kuti omwe ali ndi matenda otupa matendawa ayenera kupeŵa kuthamangira msana (kutsogolo kutsogolo) makamaka makamaka ngati atanyamula ngati kuthamanga ngati mpira ndi msana (komwe kumbuyo kumapita ndi msana wam'mimba wokhala ndi thupi). "Ayeneranso kupeŵa kuthamanga komwe kumaphatikizapo kuthamanga ndi kupindika ndi kutsinjika. Mbali iliyonse yokhotakhota iyenera kugogomezera kutalika kwa msana m'malo mogwedeza mbali yomwe ambiri amachitira mwakachetechete ndi kugwa mozizwitsa komanso popanda kuzindikira. kutsogolo kutsogolo, kapena mbali yapansi, ya thupi lopweteka [msana]. "
Pilates Best Exercises for People With Osteoporosis
Rotstein amalimbikitsa mbali, kutsogolo ndi kumbuyo kugawidwa pa okonzanso (monga momwe zilili pa mlingo wa makasitomala) popeza iwo akulemera ndipo amayenda bwino, monga mapampu oyima miyendo ndi wopita kuphiri pa mpando wachifumu. Akuti kukoka zingwe pa wokonzanso ndi zabwino kumbuyo ndi m'mapewa, monga momwe nyanjayi ikuyendera ndi Cadillac.
Ena amawachitira zabwino omwe ali ndi matenda otupa mitsempha ndi zolemetsa ndipo zina zimaphatikizapo kukana kumbali ya Pilates kapena kuchita masewera olimbitsa thupi. Siphatikizapo kujambulira (kutsogolo kutsogolo) kapena kupindika kumbali. Aliyense amene ali ndi matenda odwala matenda a osteoporosis ayenera kuchita Pilates kapena kuchita masewera olimbitsa thupi ndi wophunzitsa ophunzitsidwa zochita zolimbitsa thupi.
- Zochita zofutukula zakubwerera
- Thupi lapamwamba likulumikizana ndi Pilates ring
- Mzere umodzi wa mwendo ndi gulu la masewero olimbitsa thupi
- Lembani mwendo ndi kutambasula ndi masewera olimbitsa thupi
- Pewani ndi masewera olimbitsa thupi
Rebekah Rotstein amaphunzitsa mwatsatanetsatane wa osteoporosis wotetezedwa pa DVD yake " Pilates for Buff Bones ."
> Chitsime:
> Rotstein, Rebekah. Mafunso. October 2010.