5 Motsa jiki na Solo don Masu farawa

Wadatacce

• 1. Koyi daidai numfashi
• 2. Tada kafa daya a lokaci daya
• 3. Tsara hannunka a gabanka
• 4. Daruruwan
• 5. Tsawan kafa
• Yadda ake cin riba a aji
• Babban fa'idodin Pilates

Kowa na iya yin aikin Pilates, amma atisayen Pilates a ƙasa ya dace da tsoffin mutane waɗanda ke shirye su fara wasu ayyukan motsa jiki, amma galibi ga waɗanda suke da kiba. Ana yin waɗannan motsa jiki a kan katifa, a hankali kuma tare da ƙananan tasiri a kan ɗakunan, wanda ƙari ga sauƙaƙe aikin, yana hana ciwo a gwiwa, baya da idon kafa, misali.

Ayyukan motsa jiki da aka fi badawa don farawa shine motsa jiki na Solo, tare da taimakon elastics da kwallaye masu girma dabam dabam waɗanda basa cika tsoka da haɗin gwiwa da kuma girmama thealibin andarfi da ƙarfi. Tare da inganta yanayin motsa jiki, yana yiwuwa a canza ayyukan zuwa mafi tsananin kuma tare da sauran kayan aikin Pilates, kamar Cadillac, misali.

Don haka, atisayen Pilates na farko don masu farawa na iya zama:

1. Koyi daidai numfashi

Ingantaccen numfashi don aikin motsa jiki na motsa jiki shine numfashi na thoracic ko diaphragmatic, wanda ya ƙunshi barin iska ta shiga ta hanci kuma iska ta tsere ta baki. Hanya mafi kyau ta koyon numfashi ita ce kwanciya a bayanka, sanya bayanka baya da kasa da kafafunku a sunkuye, don ba da damar samun babban masaukin kashin bayanku na lumbar.

Sa'annan ya kamata ka sanya hannayenka a kan ciki ka shaka sosai, amma ba tare da huɗa ciki ba, barin ƙashin haƙarƙarin su ci gaba da rabuwa, musamman a kaikaice. Lokacin da ba zai yuwu a bar iska ta shiga ba, dole ne a fitar da dukkan iska ta baki, a hankali da kuma yadda ake sarrafa shi. Ya kamata ku ɗauki akalla numfashi 5 kamar wannan.

2. Tada kafa daya a lokaci daya

A wuri guda, kowane numfashi ya kamata ya kawo kafa ɗaya kusa da akwatin kuma ya koma wurin farawa duk lokacin da ya fara sakin iska ta bakin. Wannan aikin ya kamata a yi sau 5 a jere, tare da kulawa kada numfashi mai hadewa. Lokacin da kuka gama maimaitawa 5 yi wannan aikin tare da ɗayan kafa.

3. Tsara hannunka a gabanka

A daidai wannan yanayin, kwance a bayanku tare da gwiwoyinku sun lanƙwasa amma sanya ƙwallo a bayanku, kuma riƙe nauyin 0.5 ko 1 a kowace hannu, ya kamata ku miƙa hannuwanku ku taɓa hannuwanku, ɗaya a dayan. Ya kamata ku hada hannayen ku waje daya yayin fitar da numfashi ta bakin ku kuma bari iska ta shiga lokacin da hannayenku suka sake mikewa zuwa bene.

4. Daruruwan

Kwanciya a bayan ka, ninka kafafun ka kamar yadda yake a hoto sannan ka daga gangar jikin ka daga kasa, ka rike hannayen ka tare da jikin ka. Motsa jiki ya kunshi sanya kwankwaso ciki yayin motsa hannaye sama da kasa (koyaushe a shimfida) har sau 10 a jere. Yi maimaitawa sau 9 sau, yana kammala motsi 100, amma an raba kowane goma.

5. Tsawan kafa

Kwanciya a bayan ka, sanya ball tsakanin kafafuwan ka, kusa da idon ka, sannan ka daga kafafun ka tare, kamar yadda aka nuna a hoton, sannan ka sauke kafarka sannan ka juya kafarka sama. Kada kafa ya daga zuwa inda lumbar ta lumbar take daga bene. Yayin wannan motsa jiki, kashin baya ya kamata koyaushe ya kasance cikakke a ƙasa.

Duba sauran motsa jiki na Balltes waɗanda suma na masu farawa ne.

Mai koyarwar zai iya nuna ayyukan sauran motsa jiki don haɓaka ƙimar rayuwa da ba da gudummawa ga rage nauyi. Ana iya gudanar da darussan Pilates sau 2 ko 3 a mako, kuma ana iya gudanar da su shi kadai ko a kungiyance, amma a koyaushe a karkashin jagorancin malamin Pilates wanda zai iya zama kwararren ilimin motsa jiki ko kuma likitan gyaran jiki, saboda idan yayi nauyi, Pilates ya kamata ba za a yi a gida ba, don guje wa haɗarin rauni.

Yadda ake cin riba a aji

Don yin yawancin azuzuwan Pilates yana da kyau a yi atisayen daidai saboda ta wannan hanyar ana ganin sakamakon ƙarfin jiki, daidaito da ƙarfin tsoka da sauri. Wani karin bayani mai fa'ida shi ne maida hankali kan numfashi cikin kulawa kada ka riƙe numfashinka yayin aikin motsa jiki, kiyaye tafiyar iska zuwa ciki da fita, girmama jagororin malamin.

Babban fa'idodin Pilates

Kodayake ba aiki bane wanda ke da kashe kuzari masu yawa, Pilates shima yana taimakawa rage nauyi da kuma haɗa kitsen jiki, da haɓaka lafiyar jiki, inganta walwala da haɓaka girman kai.

Ana iya ganin fa'idar Pilates a makonnin farko na motsa jiki kuma ya ƙunshi sauƙin numfashi, tsayawa da tsayawa tare da raunin ciwo, inganta yanayin jini a ƙafafu da kuma shirye-shiryen motsa jiki.

Baya ga waɗannan fa'idodin, Pilates na taimakawa inganta yanayin aiki, gyara matsayin kai, wanda gabaɗaya ke fuskantar gaba da kuma 'hunchback', wanda yake daidai lokacin da kayi kiba. Wadannan darussan suna taimakawa wajen karfafa tsokoki, kara karfin jiki da rage yawan kitse a cikin jijiyoyin, a sauƙaƙe rage cholesterol.