A cikin Pilates yawanci muna amfani da nauyin jikin mu, igiyoyin roba da ƙwallon ƙafa. Ba a saba ganin ƙananan ƙwallaye ba, amma ƙarin gyms suna haɗa su. Chi Ball ko karamar ball, wani kayan wasanni ne mai haske da ake amfani da shi don yin motsi mai santsi wanda ke taimakawa sautin tsokar jikin duka. Bayan wannan abu akwai falsafar game da kuzari da ma'auni, ko da yake ba shi da mahimmanci a yi amfani da shi a cikin Pilates.
A yau za mu gaya muku yadda za a yi amfani da wannan ƙaramin ƙwallon, don ku sami ƙarin iri-iri a cikin wannan horo.
Motsa jiki bisa ga sassan jiki
Kafa
Ki kwanta fuska a kasa sannan ki durkusa gwiwowinki. Sanya Chi Ball a tsakanin gwiwoyi kuma sanya danniya a ciki, kamar kuna son fashewa. Za ku yi aiki sosai a gefen cinyoyin ciki na ciki, yayin da za ku ƙarfafa ƙashin ƙugu.
Gindi
A cikin wannan motsa jiki za mu yi sanannen gada, amma muna kwantar da ƙafafunmu a kan karamin ball. Ka tuna cewa rashin kwanciyar hankali na ƙafarka zai buƙaci motsi ya kasance a hankali. Tada kwatangwalo don samar da madaidaiciyar layi tare da kafadu da gwiwoyi.
Abdomen
Don ciki na gabatar da motsa jiki guda biyu. Na farko ya ƙunshi kwanciya a ƙasa, cikakke cikakke kuma tare da ƙwallon tsakanin idon sawu. Tare da dukkan gaɓoɓin madaidaici, ɗaga ƙafafu da hannaye don musayar ƙwallon. A al'ada, motsa jiki ne da ake yi tare da fitball, kodayake yana da wahala sosai saboda girman ƙwallon.
Motsa jiki na biyu yana buƙatar ƙarfin ciki da fasaha. Yana da mahimmanci kada ku ja wuyan ku yayin hawan sama, kuma ku yi motsi ta yadda za ku tashi vertebra ta hanyar vertebra. Kwallon da ke tsakanin hannunka zai sa ka yi ƙoƙarin tallafa musu a ƙasa da kuma kula da matsayi.
https://www.youtube.com/watch?v=Rrr6L4Jfw5I
obliques
Ka kwanta a ƙasa a bayanka kuma sanya ƙwallon a saman gluteus. Ka ɗaga hannunka, lanƙwasa gwiwa ɗaya, kuma ka riƙe ɗayan ƙafar madaidaiciya. Rashin kwanciyar hankali da ƙwallon ƙwallon ya haifar zai sa obliques ɗinku suyi aiki sosai don kula da matsayi lokacin da kuke rage ƙafar madaidaiciya.
https://www.youtube.com/watch?v=rYi_7rgI84Q
ƙashin ƙugu
Pilates yana aiki da yawa akan kula da ƙashin ƙugu da ƙashin ƙugu. Juyawa hips motsa jiki ne mai kyau, kodayake amfani da ƙaramin ƙwallon za mu iya samun fa'idodi masu yawa. Ka kwanta a gefenka sannan ka sanya kwallon a tsakanin idon idonka, don ka yi danniya don kada ta tafi. Yi hawan hip ba tare da rasa matsayi ba kuma ya zama sannu a hankali.
Kuna iya samun Chi Balls don farashi mai arha akan Amazon.
Duba tayin akan Amazon