Shiga dakin motsa jiki wani zaɓi ne mai kyau don haɓaka aikinku na jiki da haɓaka jikin ku, amma ba shine dalilin yanke shawara ba. Kuna iya yin nau'ikan motsa jiki da yawa a gida ba tare da kashe kuɗi ko tafiya ba. Motsa jiki abu ne wanda ba lallai bane a sanya shi cikin sirri kuma dole ne ya zama yana da 'yanci ga zaɓin kowane ɗayansu. Ofaya daga cikin hanyoyin yin aiki da ƙafafu da ɓoye baya ga na roba band darussan su ne motsa jiki tare da kwallon ƙwallon ƙafa. Zasu iya yin waɗannan tsokoki gwargwadon hali kuma su ba tsokoki ƙarfin da suke buƙata don bunƙasa da kasancewa cikin yanayin jiki mafi kyau.
A cikin wannan labarin muna tattara mafi kyawun atisaye tare da ƙwallon ƙwal don ku iya motsa darussan zuwa gidanku kuma ku sami daidaito mafi girma. Shin kuna son sanin menene su da yadda ake yin su?
Ingancin motsa jiki tare da ƙwallon ƙafa
Kodayake yawancin ɗakunan nauyi da ɗakunan motsa jiki gaba ɗaya suna da ƙwallon ƙwallon ƙwallon ƙafa, ba wani abu ba ne wanda ke da yadu sosai. Ballwallon ƙwallon ƙwallo ce mai girma kuma mai taushi wacce ke taimaka maka aiki da motsi na ɓangarorin jiki da yawa, tsokoki na aiki kamar ƙafafu da ɓoye, da sauransu, da inganta sassauci da kwanciyar hankali. Neman inganta daidaituwa shine mabuɗin ga asali da kuma ayyukan atisaye da yawa. Sabili da haka, ƙwallon ƙafa mabudi ne don aiki wannan ɓangaren azaman kayan haɗi ga sauran.
Mutane da yawa suna ƙara ƙwallon ƙwallon ƙafa ga aikinsu na yau da kullun don ba da ƙarin motsi da aiki a wata hanya daban. Abinda yafi al'ada shine jama'a gaba ɗaya suna haɗa wannan aikin da Pilates. Gaskiya ne cewa ana amfani da ƙwallan ƙwallon ƙafa a cikin Pilates, amma ba ita ce kawai yankin da ake amfani da ita ba.
Gaba, zamuyi nazarin darussa daban-daban gwargwadon ƙungiyar tsoka da ke aiki sosai. Zamuyi bayanin yadda ake yinsu kuma zamu bar bidiyo don zama jagora.
Gwanin kafa
Kodayake mutane da yawa suna barin aikin kafa suna rataye, yana da mahimmanci don cimma burinmu na duka lafiyar da kyan gani. Lowerananan jiki yana da manyan tsokoki waɗanda kuma suke buƙatar haɓaka. Kyakkyawan motsa jiki wanda aka zaba ta babban zaɓi na motsa jiki don ƙafafu na iya taimakawa haɓaka ƙaruwa da ɓoyewar kwayoyi irin su girma da testosterone, mahimmanci ga aikin tsoka samu.
Tsugunnawa tare da tallafi
Wannan shine motsa jiki na farko wanda akafi nunawa kuma anyi amfani dashi tare da ƙwallon ƙwallon ƙafa. Hanya ce don tabbatar da amincin quadriceps yayin tsugunewa da guje wa yuwuwar rauni. Bugu da kari, yana taimakawa cikin koshin lafiya don inganta daidaito. Lokacin cikin shakka ko rashin fasaha, Fitwallon ƙwallon yana taimaka muku wajen daidaita daidaito da daidaita gwiwoyinku daidai.
Ainihin haka, a cikin wannan darasi shine, yayin da kuke samun laulayi, goyon bayan da kuke yi na baya akan ƙwallo yana raguwa har sai ya ɓace. Irin wannan motsa jiki yana taimakawa sosai don samun ƙarfi a cikin tsokoki na sata.
Don yin motsa jiki, dole ne mu riƙe ƙwallo tsakanin ƙafafunmu kuma mu matsa lamba don su kasance a tsakanin su. Mun riƙe matsin lamba na kimanin daƙiƙa 8 kuma muna shakkar shi. Mun huta 'yan sakan kaɗan kuma sake maimaitawa.
Gyara gwiwa a gaba
A wannan yanayin, dole ne a sanya ƙwallan ƙwallon baya da bango. Itauke shi azaman matsayin tallafi, za mu lanƙwasa gwiwa zuwa wuri gaba ɗaya tsaye tare da ƙasa. A cikin wannan aikin kuma kuna aiki da lats da fannoni don kiyaye daidaito. Dole ne ku guji lanƙwasawa ta baya ko jingina da yawa don kada ku cutar da gwiwa.
Tsugunnar Bulgaria
Ana yin sa kamar dai sauran kujerun Bulgaria. Muna amfani da ƙwallon ƙwallon ƙafa azaman cikakke kuma motsa jiki quadriceps na lanƙwasa kafa. A gefe guda kuma, za mu kuma yi wani yunƙuri wanda zai inganta sassaucin ƙwanƙwasa da masu haɗa ƙafafun da ke kan ƙwallon. Anan muhimmin abu shine tanƙwara gwiwa da kiyaye tsaka tsaki ta baya.
Hip dagawa
Wannan aikin ya dace da annashuwa. A matsayin kayan haɗi Hakanan yana aiki da yankin lumbar da ƙugu. Don samun cikakken kwanciyar hankali yana da kyau ka buɗe hannunka ka huta a ƙasa. Iseaga gangar jikin kamar yadda zaka iya har sai ya samar da abin ɗorawa da jiki, yana tallafawa ƙafafu akan ƙwallon ƙafa.
Motsa jiki na ciki
Kamar yadda muka ambata a baya, fitball shima ana ba da shawarar sosai don yin aiki da abs. Yana da mahimmanci a yi su daidai don su samar da daidaito da kwanciyar hankali. Mun sami motsa jiki kamar katako, QFontDatabase abs, isometric abs da sauran kungiyoyin tsoka wadanda ke kara kunna ciki.
Dynamic farantin
A cikin wannan motsa jiki duk tsokoki na tsakiya suna da hannu. Ta hanyar ƙara motsi da ƙafa na ƙafa, haka nan za mu ƙara daɗaɗa kayan haɗi a kan kyalkyali da satar mutane.
Prone plank
Kamar yadda akwai motsa jiki tare da nutsuwa ko kamun kafa, a cikin fitball suma ana amfani dasu. A wannan yanayin, ana yin katako mai kyau a saman amma zai zama mara ƙarfi. Wannan shine yadda muke saka ƙarin tsokoki akan ciki saboda bukatar da muke da ita na kiyaye kwanciyar hankali yayin lokacin da katako ke wanzuwa. Idan ya wuce tsakanin sakan 15 zuwa 30, to ya wuce haka.
Bangaren gefe
Har ila yau, dole ne ku yi aiki da obliques da ke yin katako na gefe. Balance yana da kuzari kuma yana taimakawa hada da ƙarin aikin kayan haɗi. A cikin wannan darasi dole ne muyi ƙoƙari mu kiyaye jikin mu ya zama abin kwatance dangane da ƙasa. Ba lallai bane mu daga gangar jikinmu sama da kwatangwalo kamar yadda mutane da yawa suke yi. Da kyau, ƙarfe ya kamata ya ƙare tsakanin sakan 15 da 30. Yawancin, mafi yawan tashin hankali za mu yi aiki.
Kamar yadda kuke gani, wasan ƙwallon ƙafa na iya zama da amfani da gaske don ƙarawa zuwa ga aikinku duk burin ku. Yana taimakawa jikinka mai da hankali kan ƙungiyar tsoka da yake aiki kuma zaka sami sakamako mai kyau daga gare ta. Manufa ita ce kafa ƙwallon ƙafa ta yau da kullun tare da jeri da maimaitawa waɗanda aka tsara don inganta aikin.
Ina fatan wadannan atisayen zasu taimaka maku don inganta dattin ku kuma kara daidaituwa da kwanciyar hankali da mahimcin jiki.