Ayyuka a kan goshi na slimming

Jirgin da ke ciki da damuwa shine matsala wanda yake da wuya a jimre ta kawai ta hanyar cin abinci. Yi wannan matsala wani ɓangare na jiki mai kyau zai taimaka motsa jiki don rasa nauyi ciki.

Gymnastics a kan ball don wanke ciki

Jirgin da ke cikin ciki yana motsa jiki , wasan motsa jiki . Ba kamar yuwuwar kunnawa ba, gymnastics a kan baka jiki na taimakawa wajen wanke ciki da jin dadi. Duk da sauki, wannan na'urar kwaikwayo ne mai mahimmanci kuma yana ƙunshe da dukkan ƙungiyoyi masu tsoka.

Ayyuka na asarar nauyi na ciki a kan ball yana da yawa. Za a iya inganta su da kuma gyara su. Ana amfani da tasirin waɗannan ƙwarewa mai sauki ta hanyar gaskiyar cewa jiki dole ne ya dame don kiyaye ma'auni ko kada ya rasa ball marar biyayya.

1. I.p. - A baya, an sanya hannun a ƙarƙashin kai. Yi matashi tare da ƙafafunku a matakin ƙananan maraƙi kuma ya dauke shi har zuwa ga tarnaƙi.
2. I.p. kamar yadda a cikin motsawar da ta gabata. Raga kafafun da ke kusa da ƙasa kuma ka daɗa tsalle. Sauke kwallon zuwa gefen hagu da dama, adana layin kafadu tare da bene.
3. I.p. - zaune a kan ball. Komawa baya ka kwanta, keta hannunka a gaban ka fara farawa dan jarida.
4. I.p. - kafafu suna karya a kan fitil, hannayensu suna hutawa a ƙasa. Yi tura-ups.
5. I.p. - Fitball a karkashin ciki, hannayensu suna huta a kasa. Gudu kwallon daga cikin ciki zuwa ƙafafun (ko zuwa ga calves) da kuma a cikin kishiyar shugabanci.
6. I.p. - A baya, kafafu suna motsawa akan kwallon. Raga hannuwanku kuma mirgine ball a karkashin baya, sannan ku dawo.
7. I.p. - durƙusa, ciki kwance a kan ball, hannun a baya da kai. Ɗaga saman jiki.
8. I.p. - tsaye a bango, tsakanin bangon da baya fitball. Squat, mirgina da fitball.

Pilates da ball don ɗakin kwana

Pilates a kan ball ya sa adadi ba kawai m da sirri, amma har ma m, mobile. Wannan dakin motsa jiki yana koyar da motsin motsa jiki. Babban fasalinsa shi ne cewa dukkanin gwaje-gwajen Pilates suna da matukar jinkirin. Saboda haka, saboda wasan kwaikwayo na pilates-gymnastics da kuma ayyukan da aka yi a sama, kawai don yin hakan bazai bukaci gaggawa ba, jinkirta don 'yan kaɗan a ƙarshen maki. Bugawa a lokacin horo yana da muhimmanci sosai, ba tare da jinkirtawa ko kuma hanzarin hanzarin numfashi ba.

A nan akwai wasu misalai na kayan aiki na pilates tare da kwallon, yana taimakawa wajen samar da launi mai ciki:

1. I.p. - a baya, jiki yana tasowa a kan gefuna, an yi amfani da kwando a cikin idon kafa. Tada kuma rage kwallon.
2. I.p. - Ƙananan makamai suna hutawa a ƙasa (fuskar ƙasa), kafa ɗaya yana kan kwallon. Tada samfurinka kyauta sama da ƙasa, sannan ka canza kafarka.
3. I.p. - Faɗakarwa kan ɗayan hannu guda (a gefen), kafafun kafa suna kwance a kan ball (matsayi ya zama barga). Ɗaga kafa ɗaya kafa, sa'an nan kuma canja matsayi, na biyu.