Rebekah Rotstein rau Kev Tiv Thaiv thiab Txhaum Cai Pilates Ze Rau Cov Kab Mob Osteoporosis
Kev xyaum ua kom muaj tus mob txha yog ib qho ruam. Muaj kev ua haujlwm rau kev tivthaiv, kev ua haujlwm rau kev khomob, thiab kev txhawj xeeb txog kev qoj ib ce yog tias koj muaj mob txha. Pilates yog ib hom kev ua haujlwm uas feem ntau hais txog kev mob txhav. Tab sis hauv Pilates, muaj kev tsis meej kom deb li deb li cas ce yog tsim nyog rau kev txha.
Koj yuav tsum muaj cov pob txha muaj zog uas tuaj yeem ua rau koj qhov hnyav thiab pub koj mus. Tab sis koj yeej xav paub seb koj ua dab tsi thaum koj siv ce los tiv thaiv los yog nyob nrog txha. Rebekah Rotstein pab qhia meej txog lub luag haujlwm ntawm ce, Pilates, thiab Pilates cov cuab yeej siv rau kev txha thiab txha txha.
Rebekah Rotstein yog ib tug kws tshaj lij nyob rau hauv osteoporosis, mob pob txha, thiab Pilates. Nws yog tus founder ntawm Incorporating Movement, ib lub koom haum Pilates thiab lub koom txoos, thiab tus qauv ntawm tus Pilates rau Buff Bones workout. Rebekah tseem yog ib tug kws qhia ntawv rau lub Foundation rau Kev Tshawb Fawb Txog Kev Tiv Thaiv thiab Kev Kawm Txuj Ci.
Mob hnyav-Xyaum Ua Cuab Yeej Pab Txhaj Tshuaj Tiv Thaiv
Rotstein piav qhia txog kev hnyav hnyav li cas ua tau lub luag haujlwm hauv kev tiv thaiv kev txha. "Lub pob txha yog cov tawv nqaij, zoo li cov nqaij, uas ua rau lub cev muaj zog tuaj yeem tiv thaiv, thiab kev ua haujlwm ntawm lub ntiajteb txawj nqus yog qhov peb hais txog thaum hais txog kev hnyav hnyav."
Tab sis nws tau sau ntau dua ntawm kev ua haujlwm dua, "Kev sib txeeb thiab nruj ntawm kev mob ntawm lub cev thiab ntawm koj cov leeg nqaij yog ib txoj haujlwm tseem ceeb hauv pob txha txhim kho .. Tab sis kev tiv thaiv osteoporosis kuj yog los ntawm kev cuam tshuam xws li dhia lossis khiav ntawm tus pob txha rau ib qho twg uas nws tau kom haum rau cov rog no, yeej txhawb nqa nws tus kheej kom txhawb nqa yav tom ntej zog. " Nws kuj taw tau hais tias yog tias koj muaj pob txha tsis tshua muaj pob txha los sis koj twb tau muaj kev pob txha lawm, qhov kev cuam tshuam muaj peev xwm yuav raug tiv thaiv.
Kev hnyav-Bearing Exercise vs. Resistance Exercises
Kev hnyav hnyav li cas yog technically txhua yam ua tau sawv ntsug. Rotstein kuj yuav muaj xws li kev ua haujlwm ntawm Pilates quadruped, uas yog ua rau ntawm txhais tes thiab hauv caug txij li thaum koj dais phaus ntawm koj lub cev ntawm koj ob txhais tes thiab xa tawm ntawm koj lub dab teg. "Lub dab teg khov kho yog qhov chaw tseem ceeb heev vim lawv yog qhov chaw ntawm cov pob txha txhaws pob txha, nrog rau qaum thiab lub duav," hais tias Rotstein.
" Kev ua haujlwm ntawm kev tswj tsuas yog siv cov nqaij ntshiv los ntawm cov pob txha kom tsim tau qhov nro uas muaj peev xwm ua kom pob txha muaj peev xwm los ntawm qhov nyhav , qhov nrig ntawm caj dab, los sis cov dej txav .. Tiam sis koj tuaj yeem xav txog koj lub cev qhov hnyav xws li kev qaug hauv qee zaus, Nyob rau hauv qhov kev piv txwv no, koj siv cov kev nqhis thiab koj lub cev hnyav kom muaj zog thiab ua kom cov leeg mob rub tawm. "
Rotstein sau ntawv hais tias qhov zoo tshaj plaws rau tus qauv ntawm pob txha txhim kho, ntxiv nrog rau kev ua kom muaj zog, tshwm sim qhov uas koj muab kabmob ua ke nrog kev kawm ua haujlwm. Nws hais tias qhov muaj hnyav zaum ob , los yog siv ib qho kev qhwv ntsej muag thaum sawv ntsug los yog ua tau zoo ntawm lub lat rub tawm, yuav zoo ntxiv rau pob txha workout txoj cai.
Yog Pilates Txaus Yuav Tiv Thaiv Kab Mob Hlav?
Pilates yog ib txoj hauv kev zoo tshaj plaws rau kev ntxiv dag zog rau lub cev, tsim kom muaj qauv zoo, thiab ua kom cov pob qij txha thiab pob qij txha, raws li Rotstein.
Tab sis nws sau hais tias koj cov pob txha xav tau kev txhim kho ntxiv kom tiv thaiv tau kab mob hauv lub nrog cev thiab cov pob txha ntawm cov pob txha uas muaj hnub nyoog. "Qhov kev xaav no yog los ntawm kev luj, qhov chaw zaum thiab qoj ib ce muaj zog zoo li khiav thiab dhia, Koj yuav tsum tsiv mus nyob rau lwm txoj kev tshiab thiab 'ua kom' pob txha, raws li cov kws tshawb fawb tau hais tam sim no. Peb yuav tsum tau tsiv mus nyob rau hauv cov lus qhia txawv thiab ntawm cov nce siab kom txhawb cov pob txha kom ntxiv dag zog rau. "
Pilates kom tiv thaiv kev ntog
Nws hais tias Pilates yog ib qho txiaj ntsim zoo tshaj plaws uas yuav pab txhawb kev txhim kho cov pob txha-pob txha thiab tiv thaiv kev raug mob thiab ntog.
"Peb yuav tsum nco ntsoov tias qhov kev phom sij ntawm kev mob txhaws xeeb yog qhov kev ua kom muaj kev puas siab ntsws uas yuav ua rau muaj kev puas tsuaj, Pilates, nrog rau kev sib tham, kev sib tw thiab sib npaug, upright), feem cuam tshuam thiab ua haujlwm. " Nws hais tias Pilates kuj tsim tau ib daim ntawv zoo rau kev hnyav kawm kom cov tub rog zoo tshaj plaws los ntawm kev sib kis los ntawm cov leeg txha caj dab thiab lub duav. Lwm cov cwj pwm kev noj qab haus huv txoj kev noj qab haus huv yog muaj cov khoom noj kom zoo rau mineralize cov pob txha.
Pilates Xyaum Haujlwm Kev Tiv Thaiv Kev Tivthaiv Kabmob
Rotstein hais tias lub Pilates osteoporosis-kev tiv thaiv kev pab cuam yuav tsum muaj kev txhawb zog ntxiv (txhab kom txha thiab kev ruaj khov ) thiab nrog lub siab thiab lub dab teg khov kho. Nws ua cov ntsiab lus ntawm nws tus Pilates rau Buff Bones program.
"Kuv tau pom ntau zaus ntawm Pilates cov kev kawm thiab cov kev sib tham hais txog cov leeg ntawm lub xub pwg nyom, rov qab, thiab lub duav, kuv xav rov ntsuas koj qhov kev zov me nyuam kom paub tseeb tias lub nrob qaum xim-thiab tshwj xeeb saum lub hauv siab." Nws hais tias ntau tus neeg dag dag los ntawm kev cia siab rau lawv txoj hlab ntsha rau qhov kev txuas ntxiv.
"Tias sab nraub qaum zog tau pom tias los txhim kho qhov sib npaug thiab txo qhov kev pheej hmoo ntawm txoj kev poob thiab, ntawm chav kawm, tswj tus kheej yog ib qho tseem ceeb kom ua tiav qhov qaum rov qab ntxiv. ua haujlwm zoo, ua ke ntawm cov taw, thiab rau kev hnyav ntxiv. "
Siv Cov Khoom Siv Phom Thaum Koj Muaj Mob Lawm
Rotstein hais tias cov cuab yeej Pilates yog qhov tseem ceeb rau cov neeg uas muaj kab mob hauv qhov ncauj vim qhov dej yuav pab txhawb kom cov pob txha muaj zog thiab muaj kev txwv tsis pub muaj zog, ob qho tib si hauv cov chav ua hauj lwm repertoire thiab dhau los. Nws hais tias ib lub rooj zaum yog ib lub cav loj rau kev hnyav hnyav ntawm lub cev.
Pilates Movements Cov Neeg Uas Muaj Kev Mob Tshaj Kom Zoo Yuav Tsum Tsis Tau
Rotstein hais tias cov neeg uas muaj kab mob hauv plab yuav tsum tsis txhob txham pob txha (khoov duav) -tshau thaum nws tau ntsaws los zoo li hauv pob thiab luv qaum (qhov twg rov qab rau sab nraud nrog rau nruab nrab qaum qaub ncaug lub cev qhov hnyav). "Lawv yuav tsum tau tsis txhob muaj kev tawm tswv yim ua ke nrog txoj hlua khi thiab kev sib hloov Ib qho kev ntxhib sab nrauv yuav tsum tau hais txog qhov qeeb ntawm qhov qaum ntawm ntau sab qaum sab uas muaj ntau yam ua rau qis thiab vau hlo rau hauv kev zoo li tsis paub nws Lub ntsiab yog tawm mus- ntsaws rau pem hauv ntej, los sis sab nrauv, ntawm lub cev vertebral [qaum]. "
Qhov zoo tshaj plaws Pilates ce rau cov neeg uas muaj kab mob hauv
Daim ntawv tso cai sab sab, sab pem thiab sab nraud rau tus kws kho dua tshiab (raws li qhov tsim nyog rau tus neeg mob) txij li thaum lawv yuag nyhav thiab txhim kho kom zoo, ib yam li lub taw ntaiv thiab roob climber ntawm lub rooj zaum hauv wunda. Nws hais tias rub cov hlua khi rau tus kws kho dua tshiab yog rau sab nraub qaum thiab xub pwg, zoo li cov dej hauv lub rooj zaum thiab Cadillac.
Ib co qoj ib ce zoo rau cov neeg uas muaj kab mob hauv lub cev muaj qhov hnyav thiab muaj qee yam tsis kam los ntawm lub nplhaib Pilates lossis kev ua kom ib ce muaj zog. Lawv tsis yog nyob rau ntawm txoj hlua (tig mus rau sab nraud) los yog sab khoov khawm nrog kev sib hloov. Txhua tus neeg uas muaj kab mob hauv lub cev yuav tsum ua Pilates los yog ib ce muaj zog nrog tus kws qhia xyaum ua kev xyaum kom tsim nyog rau txha.
- Rov qab qoj ib ce ntxiv
- Lub cev siab toning nrog Pilates nplhaib
- Muaj ib lub voj voos ncig nrog ib ce ua ke
- Ntig khoov thiab ncab nrog cov qoj ib ce
- Ncaws rov qab nrog cov qoj ib ce
Rebekah Rotstein qhia ib qho kev ua haujlwm zoo-osteoporosis rau nws daim DVD " Pilates rau Buff Bones ."
> Source:
> Rotstein, Rebekah. Kev Tshaj Tawm. Lub Kaum Hli Ntuj 2010.