Atisaye 6 na mata masu ciki

Wadatacce

• 1. raunƙuntar abin da yake a ciki
• 2. Madaidaicin kafa kafa
• 3. Gada
• 4. Creepy kyanwa
• 5. Yin sallama ga rana
• 6. Miƙe kafa
• Shin Pilates na taimaka maka ka rage kiba?

Ayyukan motsa jiki suna kawo fa'idodi kamar inganta wayar da kan mutane, ƙarfafa tsokoki da taimakawa wajen hanawa da yaƙi da matsalar rashin fitsari, wanda yake gama gari a ƙarshen ciki. Bugu da kari, wadannan darussan suna kara yawan iskar oxygen da ke kaiwa ga jariri kuma suna taimakawa wajen kwantar da hankali da kwantar da shi.

Wadannan atisayen zasu iya farawa daga watanni biyu na ciki, amma, dole ne a kula wasu yayin yin atisayen, saboda wasu na iya zama ba a daidaita ba, suna son faduwa ko kuma kara karfin ciki. Wadanda ba su da dabi'ar yin aikin Pilates ya kamata su fi son Pilates Matwork saboda sun fi sauki kuma sun fi motsa jiki motsa jiki, ana yin su a kasa tare da taimakon kwallaye ko robobin roba.

Gano lokacin da bai kamata a aikata Pilates a cikin ciki ba ta latsa nan.

1. raunƙuntar abin da yake a ciki

Kwanciya a bayanka, tare da ɗora hannu a jikinka ko a hankali a tsaye a kan ciki da ƙafafu a hankali ko a saman ƙwallon Pilates, kiyaye matsayin tsaka tsaki, barin wuri don fis a ƙasan bayanku da ƙafafun kafaɗa da kyau a tsaye a kan bene, tare da kafaɗun daga kunnuwa da tunanin cewa akwai hasken fitila guda 2 a ƙwanƙwan ku, wanda ke buƙatar ci gaba da nuna shi sama.

Daga wannan matsayin ya kamata ku shaka kuma idan kuna fitar da numfashi, kuyi kwanyar tsokoki na ƙashin ƙugu, kamar kuna son tsotse fis da farjinku. Dole ne a kiyaye wannan ragin yayin numfashi a ciki da fita a hankali. Yi wannan raguwa sau 10 a jere, kiyaye numfashi da madaidaicin matsayi.

2. Madaidaicin kafa kafa

Kwance a bayan ka, lanƙwasa ƙafa ɗaya ka ɗaga ɗayan yayin miƙawa. Yi ɗagawa 5 da kowane ƙafa yayin kwangilar ƙwanjin ƙashin ƙugu, yin tafiyar hawainiya, motsawa mai kyau, ba tare da ɗaga ƙugu daga bene a kowane lokaci ba.

3. Gada

Kwance a bayan ka, ɗaga kwatangwalo daga ƙasa, kamar yadda aka nuna a hoton. Yi dagawa 5 yayin kwangilar jijiyoyin ƙugu.

4. Creepy kyanwa

A matsayin mai tallafi guda hudu, yi kokarin kwantar da goshin ka a kirjin ka yayin kawo kwankwason ka a gaba da kuma mike bayan ka, kamar yadda aka nuna a hoton. Yi maimaitawa 5 yayin kwangilar jijiyoyin ƙugu.

5. Yin sallama ga rana

Sanya gwiwoyin ka sannan ka zauna a kan dugadugan ka, ka miqa hannayen ka gaba ka karkata jikin ka, kamar yadda aka nuna a hoton, har sai ka ji motsin a cikin tsokokin ka na baya. Tsaya a wannan matsayin na akalla dakika 20.

6. Miƙe kafa

Kasance a matsayin da ke nuna hoton na akalla dakika 20. Yi wannan motsa jiki tare da kafafu biyu.

Musamman a lokacin daukar ciki, dole ne a gudanar da atisayen Pilates tare da samun nutsuwa, jinkiri da daidaituwar motsi. Yin kwangila da tsokoki na ƙashin ƙugu yayin yin atisayen yana da mahimmanci saboda suna inganta wadatar jini da inganta sautin, yaƙi da zubar fitsari.

Shin Pilates na taimaka maka ka rage kiba?

Pilates a cikin ciki ba su da kashe kuzari masu yawa saboda haka mata masu ciki ba za su rasa nauyi da yawa da shi ba, amma zai iya taimakawa wajen kiyaye kyakkyawan yanayin jiki da hana karɓar nauyi mai yawa yayin ciki. Wasu misalai na ayyukan motsa jiki da za'a iya aiwatarwa yayin ciki sune:

Ayyukan motsa jiki a cikin ciki na iya jagorantar ta hanyar kwantar da hankali ta jiki ko ƙwararren ilimin ilimin motsa jiki muddin duka biyun masu koyarwar ne.

Duba kuma:

• Ayyuka mafi kyau don yin aiki a ciki
• 5 kyawawan dalilai don motsa jiki a ciki