I-Yoga vs. Pilates: Yikuphi Ukujima Okungcono?

I-yoga nama-pilates kungase kubonakale kufana neso elingaqeqeshiwe, futhi ngokuqinisekile kukhona ukunqwabelana okuningi, kodwa imvelaphi yabo ihluke kancane. Ngokwesibonelo, i-yoga iwumkhuba ophelele owaqala eNdiya yasendulo, kuyilapho isazi sokwakheka komzimba saseJalimane sakhela phezu kwalezo zimfundiso ukuze senze ama-pilates ekhulwini lama-20. Kungakhathalekile ukuhlukana kwazo komlando, kokubili i-yoga nama-pilates aziwa kakhulu ngokuthuthukisa impilo, kungakhathaliseki ukuthi ukuxhumana nomzimba, ukukhulula ingcindezi, noma ukwakha ukuguquguquka, amandla, nokubekezela.

Lesi sihloko sizohlola umehluko nokufana phakathi kwalezi zivivinyo kanye nohlobo lwenzuzo odokotela bazo okungenzeka bayithole kuzo.

Okuqukethwe
Ukubuka konke kwe-yoga nezinhlobo zayo ezahlukene
Ukubuka konke kwama-pilates nezinhlobo zawo ezahlukene
I-Yoga iqhudelana nama-pilates: Izindlela ezimbili zokujima ezihluka ngazo nokuthi zikhanga kubani
I-Yoga vs. pilates: Yiziphi izinto ezidingekayo kulowo nalowo
Isiphetho

Ukubuka konke kwe-yoga nezinhlobo zayo ezahlukene

I-Yoga ingaphezu nje kokuzivocavoca umzimba; kuwumkhuba osuneminyaka engu-5,000 ubudala waseNdiya ophakamisa indlela yokuphila ephelele. Ama-pose, noma ama-asanas, ayingxenye eyodwa kuphela ye-yoga futhi yakhelwe ukusiza abantu ukuba baphumule futhi bazindle isikhathi eside. I-Yoga inezinhlobo eziningi, ezihlanganisa i-vinyasa, i-Hatha, i-yin, i-Bikram, kanye ne-yoga yangaphambi kokubeletha.

Ezinye izinhlobo zigxila kakhulu ekunyakazeni ngokomzimba, kanti ezinye zizindla kakhulu. Nokho, bonke bagcizelela ukuxhumanisa umoya nokunyakaza. I-Yoga kwesinye isikhathi yenziwa emakamelweni ashisayo ukuze kwandiswe uhlobo "lokuhlanza" lokuzivocavoca futhi kusize ukushisa ama-calories engeziwe.

Ukubhekisisa izinhlobo ezahlukene ze-yoga

1. Iyengar yoga

Ku-lyengar yoga, odokotela badinga ama-props ukuze basekele imizimba yabo ngokusebenzisa ukuma ngakunye. Bazobamba ukuma ngakunye ngenani elimisiwe lesikhathi ngaphambi kokudlulela kokulandelayo, ngokugeleza okuncane noma izinguquko phakathi kwabo. Okugxilwe kukho ukunaka kakhulu imininingwane yokuma ngakunye esikhundleni sokuhamba kahle ukusuka kokunye kuya kokulandelayo.

2. IHatha yoga

I-Hatha isho i-yoga “enamandla”, nakuba abaningi bevame ukungayiqondi njengesitayela esithambile. Eqinisweni, ihlanganisa ukunyakaza okugelezayo okumbalwa futhi igxile kakhulu ekumeni okusekelwe phansi.

3. I-yoga eshisayo

I-yoga eshisayo ihlanganisa ukubamba uchungechunge lwezimo ekamelweni elishiselwe cishe ku-40^oC. Ngakho-ke, odokotela kumele balungele ukujuluka - kakhulu!

4. Yin yoga

I-Yin yoga igxile ekuthuthukiseni ukuhamba nokusiza ukululama. Kulo mkhuba, odokotela babamba ukuma isikhathi eside ukuze balule futhi bandise izicubu ezizungeze imisipha yabo. Bethonywe imithi yamaShayina, abaningi bakholelwa ukuthi i-Yin yoga ingenza imigqa ye-meridian yomzimba (noma iziteshi zamandla) isekele inhlalakahle yonke.

5. I-Ashtanga yoga

I-Ashtanga yoga iwumkhuba osheshayo oxhuma ukuma nge-vinyasa, noma "izinyathelo eziya endaweni ekhethekile." Abasebenzi balandela ukulandelana okuthile futhi badlulele ochungechungeni olulandelayo kuphela ngemva kokuba kahle olwangaphambilini.

6. I-yoga yamandla

I-yoga yamandla igqugquzelwe yi-Ashtanga kodwa ifaka ukuguquguquka okwengeziwe ngokulandelana kwayo. Ukuma okuyinselele okufana nebhalansi yengalo kanye nezinto zokumisa izandla kuvame ukuxutshwa kube izikhathi. Kucabange njengenguqulo "yokufaneleka" ye-yoga, egxile emandleni nasekukhuthazeleni.

7. I-yoga yokubuyisela

I-yoga yokubuyisela idinga ama-props afana nama-bolster, amabhande, namabhande ukusiza ukusekela udokotela ngenkathi ebambe ukuma okuthambile isikhathi eside. Umgomo ukukhulula ukungezwani kwemisipha nokusiza ukwakha kabusha amandla.

Ukubuka konke kwama-pilates nezinhlobo zawo ezahlukene

UJoseph Plates, uchwepheshe wokufaneleka waseJalimane, wenza ama-pilates, ekuqaleni ayebizwa ngokuthi i-Contrology, ekuqaleni kwekhulu lama-20. Lokhu kuvivinya komthelela ophansi kuthuthukisa ukuguquguquka, ukuma, nokulinganisela ngenkathi kuqinisa imisipha. I-Pilates ingakhomba izindawo ezihlukahlukene, njenge-abs, i-hips, i-glutes, ne-pelvic floor.

Okwenza ama-pilates ahluke ku-yoga ukugcizelela kwawo ukunyakaza okunamandla. Kuma-pilates, abathengi bahambisa izingalo noma imilenze yabo ukuze babeke phambili ukuzinza okuyisisekelo nokuqwashisa umzimba, okusiza ukuqinisa imisipha ngaphandle kokwengeza inqwaba. Ngenkathi odokotela bengakwazi ukuzijwayeza ama-pilates kumata ajwayelekile, bangangeza amathuluzi akhethekile kakhulu kumaseshini ukuze bathole ulwazi oluthuthukisiwe lokujima.

Ukubheka ngokucophelela izinhlobo ezahlukene zama-pilates

1. Ama-pilates ajwayelekile

Lolu hlobo lwama-pilates lulandela eduze izivivinyo zangempela ezenziwe nguJoseph Pilates, ukuhlanganisa umsebenzi we-mat kanye nemishini. Abathengi balandela ukulandelana kwesethi yokuzivocavoca, behamba ngokushelela ukusuka kokunye kuya kokulandelayo, kunikeza umzimba uhla oluphelele lokunyakaza.

2. Ama-pilates anamuhla

Ama-pilates esimanje ahlanganisa ukuvivinya umzimba kwendabuko nolwazi lwakamuva mayelana nomzimba, ukulungisa ukunyakaza kwasekuqaleni ukuze kusebenze futhi kufinyeleleke. Imvamisa, othisha basebenzisa amathuluzi e-pilates ahlukahlukene, isisindo somzimba, ukumelana, i-choreography, namanye amasu okuqina, bakhe ukujima okushukumisayo nokwenza kube ngokwakho.

I-Yoga iqhudelana nama-pilates: Izindlela ezimbili zokujima ezihluka ngazo nokuthi zikhanga kubani

1. Gxila

I-yoga nama-pilates womabili ahlose ukuthuthukisa impilo, kodwa njengoba kushiwo ngaphambili, athatha izindlela ezahlukene zokwenza kanjalo. I-Yoga igxile endleleni ebanzi, ehlanganisa ukuma komzimba nokuzivocavoca kokuphefumula nokuzindla ukuze kusekelwe ingqondo nokukhula ngokomoya.

Kodwa-ke, ama-pilates amayelana nokuqinisa umnyombo nokuthuthukisa ukuma ngokunyakaza okulawulwayo, okunembile. Nakuba kokubili ukuvivinya umzimba kunikeza izinzuzo ezinhle kakhulu zomzimba, i-yoga igcizelela ukuxhumana komzimba nomqondo, kuyilapho i-pilates igxile kakhulu ekuqineni ngokomzimba nasekuqondaneni komzimba.

2. Ifilosofi

I-yoga nama-pilates avela ezizindeni ezihlukene, okuwanika amafilosofi ayingqayizivele naphezu kokufana kwawo. I-Yoga isuselwe ezenzweni zokomoya zasendulo zamaNdiya, egxile ekuxhumaneni phakathi kwengqondo, umzimba, nomoya, futhi ikhuthaza ukukhuliswa kokuthula kwangaphakathi, ukulinganisela, nokuzazi.

Ngakolunye uhlangothi, ama-pilates ayindlela yesimanjemanje egcizelela ukuqina komzimba njengesihluthulelo senhlalakahle yonke. Ikhanga abantu abancamela ukugxila ekunyakazeni okulawulwayo namandla ayisisekelo ukuze bathuthukise ukuma kwabo.

I-Yoga vs. pilates: Yiziphi izinto ezidingekayo kulowo nalowo

Ngenkathi abathengi bengazijwayeza i-yoga nama-pilates ngemishini encane, banganquma ukutshala imali ezintweni ezimbalwa ezibalulekile ukuze bathuthukise ukujima kwabo. Nakhu ukuhlolisisa lokho okunikezwayo:

Izingcezu ezi-5 zemishini (uyazikhethela) ye-yoga

1. Izingubo

Abathengi abadingi eqolo i-yoga gear ukuya ekilasini - izingcezu ezimbalwa eziyisisekelo zezingubo zokuzivocavoca zizokwenza. Amabhulukwe e-Yoga, abagijimi abaxegayo, nezikhindi ezinengaphezulu elilingana kahle kusebenza kahle. Amabhizinisi kufanele acabangele ukukhanya kwesitoko, obhodisi bezemidlalo abasekelayo, izibopho zezinwele, kanye negiya le-yoga ongazikhethela lona ukuze uthole ukunethezeka okwengeziwe.

2. Omata beYoga

I-yoga mat (noma umata onamathelayo) isiza abasebenzisi ukuchaza izikhala zabo ngenkathi inikeza ukubamba okwengeziwe ukuvimbela ukushelela kanye nokugudluza phansi okuqinile. Ngenkathi ama-gyms nama-studio ngokuvamile nikeza amacansi ukusebenzisa noma ukuqasha, abathengi bangase bafune eyomuntu siqu ngezizathu zenhlanzeko. Amabhizinisi kufanele abheke ukunikeza izinhlobonhlobo zezinketho ezisekelwe ekunethezekeni, ukuqina, kanye nokudonsa.

3. Izikhwama zamacansi noma izihlilingi

Kubantu abazohlala bephethe amacansi abo ekilasini, izikhwama zamata noma izihlilingi ziyindlela elula yokwenza kanjalo. Lokhu kusiza ukuvikela icansi phezu kwehlombe futhi livimbele ukuthi lingaqaqeki. Nakuba izihlilingi zilula futhi zithengeka, izikhwama zinikeza isitoreji esengeziwe sezinto zomuntu siqu.

4. Amabhulokhi

Amabhulokhi e-Yoga kungase kungadingeki, kodwa kuyindlela enhle yokuthuthukisa induduzo nokuqondanisa - ikakhulukazi ekumeni okumile. Basiza “ukuphakamisa phansi” ukuze bahlangabezane nezandla zikadokotela, bavimbele ukungahambi kahle futhi basekele ukuma okungcono. Amabhulokhi ayathengeka futhi afika ngezinhlobo zegwebu, ukhuni, nokhokho ngosayizi abahlukahlukene.

5. Izintambo

Izintambo ze-Yoga (noma amabhande) mahle ekusizeni ama-yogi ukuthi afinyelele ezinyaweni zawo ngokuma ngokuguquguquka okulinganiselwe. Zisebenza njengezandiso zengalo, zivumela isimo esifanele ngaphandle kokucindezela.

Izingcezu ezi-5 zemishini (uyazikhethela) yama-pilates

1. I-Pilates mat

Ama-Pilates mats ihluke kumata e-yoga ngezindlela eziningi. Zivamise ukuba mkhulu, zibe zikhudlwana, futhi zibe nezindawo ezibushelelezi. Lokhu kusiza ukusekela ukuvivinya umzimba okuhlukahlukene emuva noma kwesisu nokuqondisa umgogodla. Ama-Pilates mats aklanyelwe ukuphatha amasu ahlukahlukene, kusukela kokuyisisekelo kuya kokuphambili.

2. Pilates indandatho

I-Pilates iyakhala (noma “imibuthano yomlingo”) ziyizisetshenziswa zokumelana nendilinga ezingasindi ezisetshenziselwa amakilasi e-mat ne-reformer. Banikeza ukumelana okuguqukayo ekusekeleni noma ekuvivinyeni inselele izivivinyo ezifana nezimbungulu ezifile noma izandiso ze-hip.

3. Amabhande okumelana

Amabhendi okumelana angesinye isixhaso esiwusizo esingeza ukumelana nokuzivocavoca, okuwenza abe inselele noma asekele. Amabhizinisi angawagcina ngobude obuhlukene namazinga okumelana (alula, aphakathi nendawo, nasindayo). Kungcono kakhulu, ukumelana namaqembu ingasiza ukuthuthukisa amandla, ingeze okuhlukile kumikhuba yabathengi, futhi inikeze impendulo ewusizo phakathi nokujima.

4. Pilates reformers

Njengamacansi, abaguquli ziyingxenye eyinhloko yezinye izivivinyo ze-pilates. Izinto zokusebenza zinenqola eshelelayo kuhlaka oluneziphethu ezilungisekayo, imigoqo yezinyawo, nezintambo ezinezibambo. Aguquguquka ngokwanele ukusiza abathengi ngokunyakaza komgogodla, ibhalansi, amandla, nokuguquguquka ngokusekela ukuzivocavoca okuhlukahlukene ezindaweni ezahlukahlukene.

5. Ama-roller amagwebu

Ama-foam rollers alungele ukuhlanganisa ukuzibhucunga nokuzivocavoca. Lezi amashubhu e-cylindrical foam ukusiza ukukhulula ukungezwani kwemisipha ngokusebenzisa ukucindezela kumaphuzu athile, okuhle kakhulu ekuvimbeleni ukulimala nokululama. Zibuye zibe usizo ekuzilolongeni okuhlukahlukene kanye nokunciphisa ukungakhululeki, njengamahlombe abuhlungu noma ubuhlungu obuphansi bomhlane.

Isiphetho

I-yoga nama-pilates womabili anikeza izinzuzo ezinhle, kodwa izindlela zabo zihluke kakhulu. Labo abafuna ukujima ngokunyakaza okusheshayo, okushukumisayo okugxile ekwakheni amandla omzimba cishe bazofuna ukuzama ama-pilates. Ngakolunye uhlangothi, uma bethanda ukunyakaza okucabangelayo, okuhamba kancane kanye nokuxhumana okujulile nomzimba, i-yoga cishe ibafanele kangcono.

Njengoba sesibonile, kunohlu olukhulu lwemishini etholakalayo ekuzilolongeni ngakunye, ngakho kuyakhokha ukwenza ucwaningo ngokuthi yini ekhona ukuze ukwazi ukunikeza amakhasimende akho ubuchwepheshe obungcono kakhulu nobusesikhathini samanje.