Ribheka Rotstein pamusoro pekudzivirira uye Safe Pilates Maitiro eOsteoporosis
Kudzidzira maitiro osteoporosis chinhu chinokanganisa. Kune zviito zvekudzivirira, kudzidzira zvekudzoka, nekuchengetedzwa kwekuchengeteka kwekuvhima kana iwe une osteoporosis. Pilates inoratidziro yezvokuvhiya iyo inowanzotaurwa pamusoro pehutachiona. Asi muPirate, kune zvikonzero zvakananga zvakakwana kusvika pane izvo zvinoitwa zvakakodzera osteoporosis.
Unofanirwa kuva nemapfupa akasimba anogona kutakura uremu hwako uye kukubvumira kufamba. Asi iwe unonyatsoda kuziva zvauri kuita apo iwe uchishandisa masangano ekudzivirira kuti udzivise kana kurarama ne osteoporosis. Ribheka Rotstein anobatsira kutsanangura basa rekurovedza muviri, Pilates, uye Pilates midziyo ye osteoporosis uye bone kusimbisa.
Ribheka Rotstein ndiye nyanzvi mune osteoporosis, bone utano, uye Pilates. Iye ndiye nheyo yeIn Incorporating Movement, Pilates uye sangano rekudzidzisa sangano, uye muumbi wePilates yeBuff Bones workout. Rabheka zvakare mudzidzisi weSheyo yeOsteoporosis Research and Education.
Kurema-Kuita Kuita Kuita Zvemwoyo Kunobatsira Osteoporosis
Rotstein anotsanangura kuti kutakura muviri kunobatsira sei pakudzivirira osteoporosis. "Bone ine simba, sezvinoita musimba, iyo inosimbisa mukupindura masimba ayo inofanirwa kurwisa." Girafu ndeimwe simba rakadaro, uye kushanda mukurwisana nemhepo yakajeka ndizvo zvatinotaura patinenge tichitaura nezvekureruka muviri. "
Asi iye anotaura kuti kune zvakawanda zviri kushanda kudarika simba, "Kubatanidzwa kwekumanikidzwa uye kukanganisa kubva mumagetsi uye kubva mumasumbu ako kunobatsira zvikuru mukugadzirisa mapfupa. Asi kudzivirirwa kwehutachiona hunobva kune zvinoitika sekukwira kana kushanda apo pfupa rinotakurwa kusvika kune imwe nzvimbo iyo inofanira kugadzirisa masimba aya, zvichinyanya kuzvisimbisa pachako kutsigira masimba emangwana. " Anotaurawo kuti kana iwe uine uwandu hwemapfupa akawandisa kana iwe watoona kuputsika, unhu hukuru hunogona kupesana.
Kurema-Kubereka Maitiro Okupikisana vs. Kurwisana Kuita
Kuita muviri kunorema kunonyanya kumira. Rotstein inosanganisirawo maPirates ane maitiro matatu, anoshandiswa pamaoko nemabvi sezvo iwe unotakura kuremera kweguru yako nemaoko ako uye kupinza simba kuburikidza nemakumbo ako. "Mahuturo iyi inzvimbo yakakosha yekusimbisa nokuti iyo ndiyo nzvimbo inonyanya kufanana yeasteoporotic fractures, pamwe chete nemutsana uye chiuno," anodaro Rotstein.
" Kupikisa maitiro kunongobatanidza misumbu inokanganisa pfupa kuti iite dambudziko iro rinokurudzira pfupa." Kushorwa kunogona kubva kune zviyereso , zvikwata zvakasununguka, kana matsime asi iwe unogonawo kufunga kuti muviri wako uremu zvakadini sekumanikidzwa mune dzimwe nguva, kufanana -up. Muenzaniso uyu, uri kushandisa simba nekusimudza muviri wako kuti upe kusagadzikana uye kuita kuti musikana utange. "
Rotstein anorondedzera kuti yakanakisisa yekugadzira mapfupa emapfupa, kunze kwekudzidzira kwakanyanya, inowanikwa apo unobatanidza kuwedzera-kutakura nekudzivirira kudzivirira. Anoti zvikwata zvinorema , kana kushandisa bhanhire rakasungirirwa kana rimire kana kuita chimiro chekusimudza lat, zvingava zvakanaka kuwedzera pamutambo wekugadzira mapfupa.
Ko Pilates Inokwana Kuvhara Osteoporosis Here?
Pilates inzira inoshamisa yekusimbisa muviri, kugadzira nzira dzakasimba dzekutenderera, nekugadzirisa masangano uye axial skeleton, maererano naRotstein.
Asi iye anotaura kuti mapfupa ako anoda kuwedzerwa zvimwe zvekudzivirira kudzivirira osteoporosis pamwe chete nekurasikirwa kwesefu kunowanzoitika nezera. "Izvozvi zvinotakura kubva kune zvisikwa, zvikwata uye maitiro ekudzidzira akadai sekumhanya uye kumhanyira." Unofanira kutamira nenzira itsva uye "kushamisika" pfupa, sezvinoita vamwe vatsvakurudzi vari kutaura ikozvino "Bone tissue" inobata saka tinoda kuichengeta zvigunwe zvaro.Tinofanira kufamba nenzira dzakasiyana-siyana uye panguva dzakasiyana-siyana kuti tikurudzire bone kuti ramba richisimbiswa. "
Pilates kuti Prevent Falls
Anoti Pilates ibasa rinokosha rokuzadzisa maitiro ekugadzira mapfupa uye kudzivirira kukuvadzwa uye kunowira.
"Tinofanira kuyeuka kuti njodzi chaiyo ine osteoporosis ndiyo inoparadza inogona kukonzera kuputsika." Pilates, nekusimbiswa kwaro, kuenzaniswa uye kuenzanisa pamwe chete nemafambiro akazara akabatana, anopa chiitiko chinonakidza kana ichibatanidzwa nemamwe mabasa ( vakarurama), zvinokonzera-zvakagadziriswa uye kupikisa. " Anoti Pilates inogadzirawo maitiro akanaka ekudzidzisa uremu kuitira kuti simba rinopfurikidza nechepamusoro-soro musana uye mahudyu. Mimwe miitiro ine utano hwemararamiro inosanganisira chikafu chakakodzera kuti mineralize mafupa.
Pilates Practice Practice Program for Prevention of Osteoporosis
Rotstein inoti chirongwa chePilates chirongwa chekudzivirira chirwere chinonzi osteoporosis-kudzivirira chinofanira kuisa zvakakwana kusimbiswa kumashure (kugadzirwa kwepagina uye kugadzikana kwezvinyorwa ) uyewo hip uye simba rinowedzera. Akaita zvinhu izvi sechikonzero cheprogram yake yePilates yeBuff Bones.
"Ndinowanzoona makirasi ePirates nemisangano ichinyanya kuratidza mutsara wepamusoro pamapfudzi, kumashure, uye mahudyu. Ndinokurudzira zvakare kuongorora mapurogiramu ako kuti uve nechokwadi chokuti mushure unotarisa-uye kunyanya che thoracic yepamusoro." Anoti vanhu vazhinji vanobiridzira kuburikidza nekuvimba nemakumbo avo ekuwedzera.
"Izvo zvakasimudzira simba zvakaratidzwa kuvandudza kutarisana uye kuderedza dambudziko rekuwira uye, zvechokwadi, kutonga kwakakosha kwakakosha kuitira kuti zvibudirire kumucheto kumashure kwekuwedzera.Umwe huripo hunofanira kuitika pedyo nekumagumo kwekuvhima zvakare kuti uite basa rinoshanda, kubatanidza tsoka, uye kuwedzera kuwedzera-kutakura. "
Kushandisa Pilates Equipment Paunenge Uine Osteoporosis
Rotstein anoti mapirati ePirates anokosha kune avo vane osteoporosis nokuti zvitubu zvinopa kupikisa kunodiwa kufukura mapfupa uye kupa mikana yekufamba kusingagumi, zvose mukati meklasi repertoire uye kupfuura. Anoti chigaro chinhu chikuru chekurema-kutakura maitiro.
Pilates Movements Vanhu vane Osteoporosis Vanofanira Kudzivisa
Rotstein anoti avo vane chirwere chepachirwere vanofanirwa kudzivisa ruvara rwemagunha (kurembera mberi) -kunyanya kana yakatakurwa sekuputika sebhokisi uye pfupi pfupi (apo mushure unopfuurira mberi nemukati wepamusoro unenge uine uremu hwemuviri). "Vanofanirawo kudzivisa kusungurudza kunosanganisira kupenya nechepamusoro nekucheka uye kutenderera.Upi rutivi rwakapetwa runofanira kusimudzira kuwedzerwa kwemupaka panzvimbo yekutsvaira kwakachena-iyo yakawanda inowedzera kuwedzeredza uye inopedzisira ichinyatsogadziriswa uye isina kuzviziva. mutoro wepamberi, kana chikamu chekunze, chemuviri wemhuka [musana]. "
Best Pilates Inobatsira Vanhu Vane Osteoporosis
Rotstein inorumbidza rutivi, mberi uye shure zvinoparadzanisa pamusoro pevashanduri (sezvazvakakodzera kumunharaunda wevatengi) sezvo vachiremerwa uye vachivandudza kuenzanisa, semakumbo emakumbo akamira uye mugomo wekumusoro pachigaro chegunda. Anoti kuvhomora mabhanhire paanoshandura zvinhu zvakakosha kumusana nemapfudzi, sezvakaita sechando pachigaro uye Cadillac.
Vamwe vanoita zvakanaka kune avo vane osteoporosis inorema uye vamwe vanosanganisira kushorwa kubva kumhete yePirates kana yeboka rekuita. Hazvirevi kubhururuka (kutsvaira mberi) kana rutivi rwakakoromora nekudzoka. Ani naani ane osteoporosis anofanirwa kuita Pilates kana chero kurovedza muviri nemudzidzisi akadzidziswa kuita zvekuita zvakakodzera nokuda kwehasteoporosis.
- Kudzokorora kutsvaga maitiro
- Mutumbi wepamusoro unobatana naPilates ring
- Chimwe chikwata chemutsopa nechikwata chekuvhima
- Bhenji yegumbo uye tambanudza neboka rekuita maitiro
- Dzokera shure neboka rekudzidzira
Ribheka Rotstein anodzidzisa hutachiona hwehutachiona hwakachengeteka paDVD yake " Pilates for Buff Bones ."
> Kwakabva:
> Rotstein, Rebekah. Hurukuro. October 2010.