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A kan shafukan yanar gizon mu mun riga munyi magana game da tasirin hanyar Pilates don rage nauyi da haɓaka ƙimar jiki.
A cikin wannan labarin muna ba ku zaɓi na motsa jiki daga Pilates don yankunan matsala, wanda zai taimake ku don ƙarfafa tsokoki, ƙara ƙarfafa ciki, inganta siffar gindi da ƙafafu.
Pilates: tasiri, fa'ida da fasali
Pilates: fasali
A kan motsa jiki daga Pilates musamman kula da waɗanda ba za su iya yin tasiri mai yawa ba saboda matsaloli tare da haɗin gwiwa da jijiyoyin jini. Pilates na yau da kullun suna taimakawa wajen kawar da matsalolin baya, ƙarfafa kashin baya, inganta matsayi da ƙarfafa murfin tsoka.
Fa'idodi na Pilates:
- Thearfafa tsokoki da tsarin ƙashi
- Inganta ingancin jiki
- Yin kawar da ciwon baya da ƙananan baya
- Yin watsi da ciwo a cikin gidajen abinci
- Rigakafin raunuka na tsarin musculoskeletal
- Samuwar kyakkyawan matsayi
- Inganta sassauci da motsi na haɗin gwiwa
- Inganta daidaituwa
- Yin watsi da damuwa, rashin barci da damuwa
- Ci gaban maida hankali
- Pilates na iya magance kowace
Muna ba ku motsa jiki 60 na Pilates don yankuna masu matsala, wanda hakan zai taimaka muku don yin aiki a kan jijiyoyin ciki, baya, cinya da gindi. Dukkanin motsa jiki sun kasu kashi biyu manyan kungiyoyi: don masu farawa da kuma wadanda zasu cigaba. A cikin wannan harhada dukkanin abubuwan motsa jiki na Pilates, da kuma shahararrun abubuwa da ingantattun canje-canje. Wannan kunshin zai taimaka muku yadda yakamata kuma kuyi aiki sosai akan dukkan ƙungiyoyin tsoka.
Ga masu farawa da wadanda suka ci gaba, mun raba atisayen Pilates zuwa kungiyoyi uku:
- Motsa jiki don ciki, baya da kuma murdede tsarin
- Motsa jiki don cinyoyi da duwawu
- Darasi don jiki na sama
Kamar yadda ka sani, rabo yana da matukar sharaɗi. Misali, atisaye da yawa don ciki da baya suna amfani da tsokoki na ƙafafu da gindi. Ko kuma yawan motsa jiki na jikin sama, ba ya haɗa da tsokoki na hannu da kafaɗa kawai, amma ciki, gindi da ƙafafu.
Saboda yawancin darussan, da haddace su bayan karantawa ɗaya ba zai yiwu ba, muna ba ku shawara ku ƙara wannan labarin zuwa alamunku (don karawa zuwa alamun shafi danna CTRL + D)don komawa ga zaɓin motsa jiki daga Pilates a daidai lokacin.
Fasalin ayyukan motsa jiki:
- Atisayen Pilates suna ƙoƙarin daidaita bayanku, ku daidaita kafadu ku ja da baya. Kiyaye jiki ya haɗu, bai kamata ya zama mai annashuwa ba.
- A cikin sandar matsayi baya tanƙwara, kada a sauke kuma kada a daga ƙashin ƙugu sama. Jiki ya zama madaidaiciya layi ɗaya.
- Lokacin yin motsa jiki daga Pilates akan baya kasan baya kamata ya sauko daga bene ya tanƙwara a baya yana ƙoƙarin ƙulla ta a ƙasan ba. Ja ciki zuwa ga kashin baya kar ka sassauta shi.
- A lokacin darasi bamu taimakawa kanmu ta wuyan ba, kawai muna aiki ne da jijiyoyin jiki. Kan ya mika baya da sama.
- Ayyukan motsa jiki ana yin su ne akan inganci, ba yawa da sauri ba. Maimaita kowane motsa jiki bai fi sau 15-20 ba, amma yi shi a hankali da tunani.
- Lokacin yin Pilates dole ne ku mai da hankali kan tsokoki da aikinsu. Don masu farawa, kada kuyi Pilates fiye da mintuna 20, saboda haka hankalinku baya lalacewa, kamar yadda yake faruwa yayin tsawan motsa jiki.
- Ba a ba da shawarar yin Pilates a cikin mummunan tashin hankali na cututtuka na tsarin musculoskeletal.
30 ayyukan motsa jiki don masu farawa
Motsa jiki daga Pilates don ciki da baya
1. dari
2. Murɗawa
3. Komawa crunches
4. Tsawan kafafu
5. legsananan kafafu
6. karkatarwa zuwa gefe
7. Gyaran jiki
8. Jan kafa daya
9. Janyo qafarka madaidaiciya
10. Gyaran jiki
11. Shafar dunduniya
12. Karkatar da pleated
13. Tsayuwar hannaye da kafafu akan dukkan hudu
14. Hawan jini
15. Tsayuwa ta baya da hannayen kiwo
16. Yin iyo
Atisayen Pilates na ƙafa da gindi
1. Gluteal gada
2. Yunƙurin ƙafafu a cikin gada mai ƙyalƙyali
3. Kafa ya daga dukkan kafafu hudu
4. Yunƙurin kafafu lu'u-lu'u
Ko a nan irin wannan bambancin:
5. Kafa ya daga a gefe
Ko a nan irin wannan bambancin:
6. Kafa yana daga cinyar ciki
7. iftaga ƙafa akan gwiwoyin sa
Darasi daga Pilates don babban jiki:
1. Madauri
2. Kafa na daga cikin katako
3. Yar kasuwa
4. Ya juya zuwa gefe a cikin madauri
5. Gyara katako
6. Tura-UPS akan gwiwoyi + Sanya kafa
30 motsa jiki na Pilates zuwa ci gaba
Motsa jiki daga Pilates don ciki da baya
1. "Hundredari" tare da madaidaiciya ƙafa
2. Mai daga kafa sau biyu
3. Jan kafa sau biyu
4. Cikakken karkatarwa
5. Gyaran jiki
6. Rolls a baya
7. Jirgin ruwa
8. Gyaran Jiki a cikin jirgin ruwan
9. Keke
10. Almakashi
11. Juyawa kafafu
12. Side roko
13. Yunƙurin ƙafafun kafa
14. Superman
15. Ingantaccen iyo
Atisayen Pilates na ƙafa da gindi
1. Gluteal gada a ƙafa ɗaya
2. Gluteal gada tare da juyawar kafa
3. Gada a yatsun kafa
4. Juyawar kafa a dukkan kafa hudu
5. Shura a gefe
6. Rufe ƙafafu a gefe
7. movementsunƙarar madauwari na kafa a cikin baya
8. Yi dagawa kafa kwance a ciki
9. iftaga ƙafafunku don glles a gefen
Motsa jiki daga Pilates don babban jiki
1. Classic tura-UPS
2. dogasan kare + tura-UPS
3. Shafar gwiwa zuwa gwiwar hannu a cikin katako
4. lifafa yana ɗagawa a cikin allo
5. Twist zuwa side plank
6. Jiki ya karkace zuwa gefe plank
7. Pwanƙwasa ƙafafun kafa a cikin katako
Godiya ga gifs tashoshin youtube: Yarinyar Da Ta Fi Rayuwa, Kathryn Morgan, FitnessType, Linda Wooldridge.
Shirye-shiryen motsa jiki don Pilates don masu farawa
Kawai fara yin Pilates? Sannan muna ba ku shirye-shiryen darasi da aka shirya tare da tsari na yau da kullun na Pilates. Idan kowane motsa jiki ba za ku iya samu ko haifar da rashin jin daɗi ba, ku tsallake shi ko gyara wani zaɓi mafi sauƙi.
- daruruwan: 30 sau
- Twisting: 15 sau
- Legafan kafa: Sau 15 akan kowace kafa
- Jan kafa daya: Sau 10 akan kowace kafa
- Tashin baya da hannayen kiwo: 10 sau
- iyo: Sau 10 a kowane bangare
- Armsaga hannaye da ƙafafu a kowane ƙafa: Sau 10 a kowane bangare
- Gadar mara kyau: 15 sau
- Lifafa yana ɗaga kan dukkan ƙafa huɗu: Sau 15 akan kowace kafa
- Yunƙurin kafafu lu'u-lu'u: Sau 15 akan kowace kafa
- Kafa ya daga a gefe: Sau 10 akan kowace kafa
- Kafa ya daga cinya na ciki: Sau 10 akan kowace kafa
- Plank: 30 seconds
- Mermaid: Sau 10 a kowane bangare
- Koma baya plank: Sau 10 a kowace kafa
A matsakaici, wannan aikin zai dauke ku kimanin minti 20. Za'a iya canza motsa jiki, amma wannan zaɓin yana wakiltar tsarin gargajiya na al'ada na motsa jiki a cikin Pilates.
Tabbataccen shawarar karatu:
- Manyan atisaye 25 na gwatso da ƙafafu ba tare da squats, huhu da tsalle ba
- Manyan atisaye guda 50 don tsokoki na ciki: rage kiba da danne danniya
- Manyan darussan 20 don inganta hali da daidaita baya
Don asarar nauyi, motsawar ƙananan tasirin ciki