Insights Imagery uye Kudzidzira naPat Guyton
Chikamu 1. Kutanga kuFranklin Method
The Franklin Method ndiyo hurongwa hwekushanda nemifananidzo kuti zvive nyore kurongedza zviri nani uye nyore nyore mukufamba. Yakagadzirwa nedhani, kufamba kwemudzidzisi uye munyori Eric Franklin, The Franklin Method inozivikanwa zvikuru muEurope uye ichiwedzera muUnited States.
Kune vashandi vePilates, Franklin Method inogadzira nzira yekusika uye yakasiyana-siyana yekushanda nekunonoka, mifananidzo uye kushandiswa kunoenderana zvikuru nePilates kudzidziswa.
Mifananidzo-based cues inzira dzakakurumbira dzekutaurira ruzivo rwakanyanya nenzira yakakwana, pasina kushandisa mazwi mazhinji. Kana ndine chimiro chakanaka, muviri wangu unongoronga pachawo mukupindura mufananidzo iwoyo uye handifaniri kufunga zvakanyanya pamusoro pemasumbu nemapfupa uye simba ravo rinopindirana. Asi kunzwisiswa kwakanatswa kwakapoteredza zvinyorwa uye mifananidzo yatinoshandisa inodiwa kuti tipe nheyo yepamusoro pekushanda, kana iri muPirates kana chero imwe miviri / pfungwa inoedza.
MuFrenchlin Method, kuitira mufananidzo unobatsira unosangana nezvimwe zviyero. Semuenzaniso, inofanirwa kushanda, inofanirwa kuva inofanirwa uye inofanira kuva nekukurudzira kuishandisa. Chimwe chinhu chinokosha mune iyi nzira ndeyekuti mufananidzo unofanirwa kuva wakashongedzeka . Izvozvo hazvirevi kuti zvinotofanira kutaura zvakananga misungo, mapfupa uye mapurisa ekufambisa, asi inofanirwa kuenzanirana nekushandiswa kwehupenyu hwevanhu uye hunofamba zvakanaka.
Mufananidzo unofanirwa kuve wakakodzera zvakakwana kune munhu achazoshandisa. Kunyange zvazvo mifananidzo yakawanda yakajairika inobatsira kune ruzhinji rwevanhu, zvirevo hazvirevi humwe humwe hunoenderana zvose.
Eric Franklin akashanda basa kubva kune vakawanda vanofamba-famba vaitsvakurudza munyika dze ideokinesiology (ideo - image, kinesiology - kufamba) uye somatic (yemuviri) anorayiridza kukudziridza kunzwisisa kwake kwekugara uye kuti inosangana sei nekufamba.
Izvo zvaanounza ndeye pfungwa yokuti kuenzanirana kuri kutamba kwezviyero uye zviyero zvepamberi, uye kukanganisa uye kuomesa. Ichi chinoratidzika zvakasiyana zvikuru pane zvakawanda "kuisa zvikamu zvemuviri uye kuvabata pamwe chete nemuyerero" maonero. Kubatanidza nzira iyi ine simba yekuenzanirana nekushanda kwakashandiswa kwemifananidzo ndiyo nheyo yeFranklin Method. Bhuku raFranklin rinopinda mune idzi pfungwa mupfungwa. Ndiyo fuma yehuchenjeri pamusoro pekushanda nemifananidzo uye kuenzanirana kune avo vanofarira masangano ekufambisa sePirates.
Chikamu 2. Franklin Method muPilates Studio
Kuti atipe kunzwisisa kwakanakisisa kwokuti Franklin Method inoshandura sei muPilates studio, Pat Guyton, murayiridzi wePirates uye wechitatu-yepamusoro (pane vatatu) Mudzidzisi weFranklin Method akandikoka kuimba yake. Mumusangano wechidiki, Pat akagovera zvimwe zvidzidzo.
Pamwe chete nekodzero yePirates midziyo, studio yaPat yakazara nemafaro ekudzidza. Isu tine bhodhi rokudhiridza nemakori mavara. Isu tine mabhora nemabhanhire emarudzi akasiyana-siyana uye mashizha. Uye isu tine mapfupa. Pane skeleton yakazara, mapepa uye bone femur. Tinotanga sangano redu tichitaura pamusoro pemapapiro. Kana iwe ukatora Franklin Method workshops, yekutanga inonzi "simba replavic."
Yeuka, tinoda mifananidzo inowirirana nemararamiro edu, saka tinotora nguva yekuongorora mapepa uye kuenzanisa kwemuviri mumuviri. Pat inodhonza imbwa yakatsvuka nemuswe unogurusa, uye tinobva kubva kumutsoropodhi kuti tifambe rwendo rwakarurama - tichicherechedza zvakagadzirwa nemuswe, ikozvino coccyx, uye kuti iyo pivini yepilvic neyemudzimai inotenderera sei panzvimbo yakarurama.
Tinoongorora kubwinya kwemafupa uye kuiswa kwechikadzi (gumbo gumbo) muchikwata chechiuno. Asi Pat inodonha imwe itsva pamusoro pangu. Ndaiziva masangano emapapiro; iyo pubic symphysis panze uye masangano e sacroiliac kumashure anofungidzirwa sean-movingable joints (pamwe nekusimbiswa kune miviri).
Asi ini ndakanga ndisingazivi kuti kana tikakotamisa makumbo edu tinogara mapfupa ndokuzaruka uye mapfupa edu emuno anoputira mukati, uye patinotinisa makumbo edu, mapfupa akagara akaungana uye mapfupa ehudyu anopera. Ndaifunga nezvebhandi yepilvic sezvakawanda kupfuura iyo. Ndinotanga kunzwa manyawi.
Kuvandudza kunzwisisa kwangu kutsva kwepfungwa yakadzika yemapuranga apo ini ndichifamba, Pat anounza bhodhi rekuwedzera (ona mufananidzo, peji 1). Mhedziso yekunyengedzera inobatanidza pfungwa dzekusagadzikana uye kuvimbika. Izvo zvine chokuita nekuti zvivakirwe zvinotsigirwa sei nemagetsi pakati pekumanikidzwa uye kukanganiswa. Ndizvo zviri kuitika nemapapiro. Kune masumbu uye mapfupa, ligaments uye tendons, nguva dzose kutaurirana kune mumwe mutambo wekutamba kwezvinyorwa, kunyange mumapanga.
Bhora rakanyanyisa ndiro chimiro changu chitsva chevhavha yepilvic. Zvakare, isu takabva pane zvakasikwa kuti tishandise mufananidzo. Ndinoda chete kutora mufananidzo neni mupfungwa dzangu kushanda nemazano aya zvakare. Semuenzaniso wekuti izvi zvinowedzera sei muPilates studio, gare gare muhurukuro yedu Pat ini ndinoshanda pamwe nemapfupa akazaruka akavhara mapfupa mashoma, akagara mapfupa mashoma kuputika mapfupa kurara kuita chimiro chakamira , uye zvino tinochiendesa kumushanduri ine tsoka . Ndiine pfungwa yemapapiro angu sechimiro chakasimbiswa nekunyanya kwemaitiro, ndinowana nzvimbo yakawanda mumapapiro angu kuti ndiparadzanise uye ndinowedzera kufamba muzvigaro zvangu zvechiuno kuti ndipinde.
Heano mumwe muenzaniso wekushanda nemufananidzo muFranklin Method nzira: Tinotanga kushamwaridzana kwemafudzi nyore nyore pamwe chete nemamwe maitiro akajairika emufudzi kunze uko: kushungurudza mafudzi uye kuvasunungura. Pat anobva atanga mufananidzo wandine mabhaloni akasungirirwa kumusoro kwepafudzi rimwe nerimwe. Mavoloni anopinza kusimudza mapepa angu uye azvidzivirira kuti avaderedze. Chikamu chinova chiedza uye chiri nyore. Iwe unogona kuedza iko zvino.
Asi isu tiri kutsvaga rusununguko rwakawanda rwekufamba-famba pamapfudzi angu. Pat anondipa sarudzo: Ndingada here kuti mapepa angu aputike ari shure kwangu mumafuta anodziya kana chocolate? Mubvunzo unokosha. Iye anozvimiririra mufananidzo uye achiita chokwadi chokuti ndinogamuchira nazvo. Ndinopinda chokoleti. Iye zvino ndinosimudzira mapepa angu nehutano hwakasiyana. Vanongoratidzika nekunzwa kwakanyatsoratidzika uye sezvavanenge vachidzika, vanoderedza musana wangu kunzwa sezvavanokwanisa kuramba vachienda. Ndine zvakawanda zvekufamba ndisingafungi nezvevamiriri vangu scapulae, yangu trapezious kana kuti pasi yepasi serratus anterior - iyo iropi-yakazara yezvinhu zvandisingadi zvakakwana kuti zviitwe. Apo Pat anoti, "Kazhinji kakawanda tinoedza kudzidzisa kuburikidza nechikamu cheuropi chisingaiti kufamba." Kunyange zvazvo mufananidzo, kunyanya uyo wakagamuchirwa kune mutengi, unobatanidza muviri / pfungwa nenzira yakanyanyisa.
Gare gare, tinotora mufananidzo wangu wekukoleti paPilates reformer . Isu tinotamba nemutambo unonzi up-stretch, iyo ndiyo inoita muedzo mukuru wekumutsa mapepa panzvimbo yekusimudza muviri kuburikidza nemapfudzi. Zvinoda kufamba kwakanyanya mumafudzi bhanhire nemaoko. Ndinoita zvishomanana zvishoma nezvishoma uye ipapo Pat anoti: "Kana uchida, iwe unogona kutendera mapepa ako kuisa mushure mako muchokoti inotonhora." "Kana iwe uchida", sezviri, ndine sarudzo uye ini ndirikukokwa kuti ndipinde muchikonzero changu. Ndiri kuda. Ndinofunga nezvechokoti yangu inoshuva, uye iyo yose inotama inobata glide yakazaruka. Mapfudzi angu anogara pasi sezvandinenge ndakanamatira mumabhanhire angu epfudzi mukanaka-kutambanudza. Inogona kunge yakajeka seyaya-kwete mapfupa, kwete misipa, kwete "chengeta mapepa ako pasi."
Izvi zvave kutarisa nokukurumidza kuti iyo Franklin Method inopinda sei mumamiriro ekufamba, asi mifananidzo inoshandiswa nemuviri muhara dzakasununguka, inogamuchira. Zvechokwadi, mifananidzo haifaniri kunge iine maitiro ekutenderera. Mumwe anogona kufungidzira mhepo inotonhorera ichikwira mumumuviri kuti ive yakadzika-pasi panguva inopisa zuva. Mumwe anogona kufungidzira maziso eziso achizorora. Mumwe anogona kufungidzira masero echechi ari kufara uye akabatana pamwe chete sezvandakaita munguva pfupi apo ndakatsemura munwe wangu. Mumwe anogona kufungidzira kutamba kana kutamba mitambo.
Mhedziso iyi yakafanana: Mufananidzo, kana wakafanirwa nemufananidzo, unobvumira muviri kuti uzvigadzirire kuti uite unhu hwechifananidzo kunze kwemwoyo unoziva uchiedza kuuronga. Iyo nzvimbo yekuzorora inokurudzira inowanzokurudzirwa nokuda kwebasa iri remifananidzo.
The Franklin Method yakanyanya kukura kupfuura izvo zvandakakwanisa kubata pano. Asi ini ndinotarisira kuti sumo pfupi iri kuita kuti iwe unofarira simba rezvifananidzo mune sangano rehutano / fitness, uye pamwe pakuona Franklin Method. Kuti udzidze zvakawanda pamusoro penzira iyo, mabhuku aFranklin aripo akawanda uye mazano okudzidzisa uye mudzidzisi-vakadzidzisa vanodzidziswa munyika yose. Ona Franklin-Method.com
Kuvonga kunokosha kuPat Guyton nokundipa sumo yehutano kuFranklin Method sezvinoshandiswa kuna Pilates kuitira kuti ini ndikugoverane newe kubva ipapo. Pat anodzidzisa Pilates uye Franklin Method zvakanyanya muUnited States uye kune dzimwe nyika. Her Pilates Studio, Pat Guyton Pilates, iri muBoulder, Colorado.
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