6 Pilates motsa jiki tare da Ball don yi a gida

Wadatacce

• 1. Ciki a kan kwalla
• 2. lankwasawa a kan kwallon
• 3. Lumbar Lumbar akan ƙwallo
• 4. Tsugunawa da ball
• 5. Karfafa kafafu da kwalla
• 6. Tada ƙafa da ƙwallo

Babbar hanyar rage nauyi da karfafa jijiyoyin ciki shine yin atisayen Pilates da kwallon Switzerland. An tsara Pilates don dawo da jiki zuwa daidaitaccen lafiya da kuma koyar da sababbin halaye na zaman mutum don mutum ya iya motsawa tare da sassauƙa cikin rayuwarsu ta yau da kullun.

Motsa jiki tare da ball yana karfafa dukkan jiki daga cibiyarsa don samar da kwanciyar hankali, wanda hakan na iya haifar da daidaituwa da rashin karfin hannu da motsin kafa.

Bincika wasu motsa jiki masu sauki waɗanda za'a iya aiwatarwa a gida:

1. Ciki a kan kwalla

Tallafa ƙwallan a bayanku kamar yadda aka nuna a hoton, kuna mai da gwiwoyinku gwiwoyi kuma hannayenku suna kwantar da hankali a bayan wuyanku kuma suna yin kwangilar abubuwan ciki yayin numfashi ta cikin bakinku. Maimaita motsa jiki sau 20.

2. lankwasawa a kan kwallon

Tallafa ƙwallan a ƙafafunku, kamar yadda aka nuna a hoton, kuma kuyi ƙoƙari ku daidaita daidaitarku a wannan matsayin. Lokacin da kuka ji da lafiya, jujjuya hannuwanku gwargwadon iko, kusantar da kirjinku zuwa ƙasa yayin numfashi ta cikin bakinku. Maimaita aikin sau 8.

3. Lumbar Lumbar akan ƙwallo

Taimakawa cikinka akan ball, sanya kafafunka a madaidaiciya, kamar yadda aka nuna a hoton, ka sanya hannayenka a hankali a wuyan wuyanka kuma ka dunƙule tsokoki na baya yayin numfashi ta cikin bakinka. Maimaita aikin sau 8.

4. Tsugunawa da ball

Sanya kwallon a bayan ka, jingina da bango, ka shimfida kafafuwan ka daidai da kafadun ka, lankwasa gwiwoyin ka ka tsugunna yayin da kwallon ke zamewa a bayan ka. Maimaita aikin sau 10.

5. Karfafa kafafu da kwalla

Sanya ƙwallon ƙarƙashin ƙafafun, kamar yadda aka nuna a hoton kuma ɗaga dukkan jiki, danna diddige akan ƙwallon, don kada ya motsa. Lokacin ɗaga dukkan jiki, dole ne ya kasance cikin wannan matsayin na sakan 20 zuwa 30, maimaita aikin sau 3.

6. Tada ƙafa da ƙwallo

Riƙe ƙwallan da ƙafafunku, kamar yadda aka nuna a hoton kuma ɗaga ƙafafun biyu a lokaci guda, har sai kun samar da kusurwa 90. Duk lokacin da ka daga kafafun ka, ya kamata ka fitar da numfashin ka a hankali ta bakin ka kuma duk lokacin da ka runtse kafafun ka, sai ka ja dogon numfashi.

Yana da mahimmanci a jaddada cewa dole ne a gudanar da atisayen tare da daidaito, tare da samun cikakkiyar nutsuwa ta tunani don sarrafa darussan tare da numfashi don a gudanar da ayyukan daidai.