Me kuke * Haƙiƙa * kuke yi da Zoben Pilates?

Wadatacce

• Squat da Adductor Matsi
• Karya Adductor Matsi
• Matsin Kirji
• Bita don

Wataƙila kun san abin da zoben Pilates yake, amma kuna da ra'ayin yadda ake amfani da shi a wajen aji na Pilates? Akwai dalili akwai ɗaya ko biyu daga cikinsu suna rataye a cikin tarin kayan aikin motsa jiki; wannan kayan aikin motsa jiki na iya zama cikakke don tsokoki na toning ba tare da ƙara yawan juriya ba.

Kafin ku gwada hula-hopping ko wani abin kunya, duba bidiyo na gaba a cikin namu WKayan Kayan Aiki na TF jerin: yadda ake shiryarwa don zoben Pilates. (ICYMI, mun riga mun rufe Abin da za a Yi da Kwamitin Daidaitawa da Yadda ake Amfani da ViPR.) Mai koyar da Equinox Rachel Mariotti ya nuna motsi uku kuma ya bayyana dalilin da yasa wannan kayan aikin zai iya taimakawa ƙara wani abu mai ban sha'awa ga aikinku: kawai yana buƙatar ƙaramin motsi, amma yana ɗaukar sabbin tsokoki kuma yana haifar da ƙonewa mai yawa.

Ƙara waɗannan motsi cikin abubuwan yau da kullun don kaiwa cinyoyin ku na ciki da tsokar ƙirji. (Wannan daidai ne ka ce gaisuwa ga matattarar cinyoyi da kumburin ciki!)

Squat da Adductor Matsi

A. Tsaya tare da ƙafafunku kaɗan kaɗan fiye da faɗin kwatangwalo kuma sanya zobe tsakanin cinyoyinku. Matse kafafu waje guda don kiyaye tashin hankali akan zobe yayin da ake runtsewa cikin tsugune.

B. Ci gaba da matse gwiwoyi, kuma a hankali ku koma tsaye.

Yi 3 saiti na 10 reps.

Karya Adductor Matsi

A. Kwanta a gefen dama, karkata juzu'in sama akan gwiwar gwiwar dama. Sanya zobe tsakanin cinyoyi tare da kafafu madaidaiciya.

B. Tura ƙasa da ƙafar sama don matse zobe. Ci gaba da kunnawa.

Yi 3 saiti na 15 reps.

Matsin Kirji

A. Tsaya tare da faɗin ƙafar ƙafa. Riƙe zoben Pilates ta hannayen hannu a tsayin kafada tare da miƙa hannu da tafin hannu suna fuskantar ciki.

B. Tura gefen zobe zuwa tsakiyar, matse kirji. Saki.

Yi 3 saiti na 10 reps.

Bita don