Ciki wani mataki ne na manyan canje-canje na jiki da na tunani ga mata. Tsaya aiki kuma yi takamaiman darasi na iya yin babban bambanci, musamman a cikin shirye-shiryen haihuwa da kuma dawo da haihuwa. Daga cikin mafi kyawun zaɓuɓɓuka don karfafa da ƙashin ƙugu, An gabatar da ƙwallon pilates ko fitball azaman kayan aiki mai kyau.
Amfanin motsa jiki na ball ga mata masu juna biyu
Yi motsa jiki na ball A lokacin daukar ciki ba kawai inganta ba Motsi, amma kuma yana taimakawa kwanciyar hankali y ma'auni. Wasu manyan fa'idodinsa sun haɗa da:
- Ƙarfafa ƙashin ƙashin ƙugu: yana taimakawa wajen hana yoyon fitsari da saukaka aiki.
- Rage ciwon baya: yana inganta matsayi kuma yana sauƙaƙe tashin hankali na baya.
- Mafi girman sassauci da motsin pelvic: mai mahimmanci ga dilation da tsarin haihuwa.
- Inganta yanayin jini: yana hana kumburin ƙafafu da ƙafafu.
- Yana inganta shakatawa: Kwallon yana ba da izinin motsi mai laushi wanda ke rage damuwa da damuwa.
Yadda za a zabi kwallon Pilates daidai?
Zaɓin girman ƙwallon daidai shine mabuɗin yin aiki mai nasara. tabbata y tasiri:
- 55 cm diamita: ga mata masu tsayi kasa da 1.60 m.
- 65 cm diamita: don tsayi tsakanin 1.60 m zuwa 1.75 m.
- 75 cm diamita: manufa ga waɗanda suka fi tsayi fiye da 1.75 m.
Yana da kyau a zabi kwallon da tsarin tabbatar da fashewa domin kara tsaro.
Darasi na ƙasan farji tare da ƙwallo don mata masu ciki
Wadannan gwaje-gwaje an tsara don ƙarfafa ƙashin ƙugu, inganta matsayi da inganta motsi na pelvic.
1. Girgiza kai
Zaune akan ƙwallon tare da madaidaiciyar baya kuma ƙafafunku sun dasa a ƙasa, a hankali motsa ƙashin ku baya da gaba. Wannan motsi yana taimakawa rage matsa lamba a kan ƙananan baya kuma ya sa yankin ƙashin ƙugu ya fi sauƙi.
2. Motsin madauwari
Daga wuri ɗaya, yi motsi madauwari tare da ƙashin ƙugu a cikin sassan biyu. Wannan yana inganta motsin hip kuma yana shirya ƙashin ƙugu don haihuwa.
3. Gada motsa jiki
Kwanciya a bayanka tare da ƙafafu a kan ƙwallon, a hankali ɗaga ƙashin ƙugu, kunna ƙashin ƙashin ƙugu da tsokoki na ciki. Riƙe matsayin na ɗan daƙiƙa kaɗan kuma ƙasa da iko.
4. Taimakawa squats
Sanya kwallon a tsakanin bayanka da bango, durƙusa gwiwoyi kuma sannu a hankali, tabbatar da cewa baya yana zamewa akan ƙwallon. Wannan motsa jiki yana ƙarfafa ƙafafu, glutes da ƙwanƙwasa.
5. Ƙafa yana ɗagawa tare da goyon baya akan ƙwallon
Kwanciya a gefen ku tare da ƙafa ɗaya akan ƙwallon, ɗaga ɗayan ƙafar ku a hankali. Wannan motsa jiki yana ƙarfafa tsokoki na ƙashin ƙugu da cinya.
6. Lankwasa matsayi tare da shimfiɗa hip
Sanya hannuwanku akan ƙwallon yayin da kuke jingina gaba, kiyaye kashin bayanku a daidaitacce. Shin excelente don shimfiɗa ƙananan baya da kuma shakatawa ƙashin ƙugu.
Ƙwallon ƙafa don jawo aiki
A cikin makonni na ƙarshe na ciki, ƙwallon Pilates zai iya sauƙaƙe matsayi na jariri kuma ya motsa tsarin dilation.
- Bounces masu laushi: Zauna a kan ƙwallon, billa dan kadan don tada ƙashin ƙugu da sauƙaƙe haɗin gwiwar jariri.
- Faɗin motsin madauwari: Suna inganta budewa na ƙashin ƙugu, suna taimakawa a dilation.
- Juyawa na gefe: inganta motsin pelvic da kuma kawar da ciwon baya.
Nasihu don horarwa mai aminci
- Tuntuɓi likitan ku kafin fara kowane shirin motsa jiki.
- Yi motsi a cikin tsari mai sarrafawa kuma guje wa motsa jiki wanda ke haifar da rashin jin daɗi.
- Yi aiki a kan barga mai ƙarfi kuma a cikin yanayi mai aminci.
- Yi ruwa da kyau kuma ku saurari jikin ku a kowane lokaci.
Yin motsa jiki na ƙwallon pilates a lokacin daukar ciki hanya ce mai kyau don ci gaba da aiki, ƙarfafa ƙashin ƙashin ku da kuma shirya don haihuwa. Bin a dace na yau da kullum, kulawar a profesional Idan ya cancanta, ana iya samun fa'idodi da yawa waɗanda zasu taimaka duka yayin ciki da haihuwa.
