The Pilates Reformer newani yanki na musamman na kayan aikiwanda ke taimaka maka ƙarfafa jikinka, inganta sassauci, da gina kyakkyawan matsayi. Ya dace da kowa, tun daga masu farawa zuwa manyan kwararru. Tare da motsa jiki iri-iri, zaku iya sannu a hankaliƙara ƙarfin ku, sarrafawa, da daidaitawa.
✅ Mafari Sada Zumunta
1. Ƙafafun ƙafa
Yadda Ake YiPilates Reformer:
- Kwanta a bayanka tare da kafadu suna hutawa a kan tubalan kafada da kashin baya a tsaka tsaki.
- Sanya ƙafafunku akan sandar ƙafa a ɗayan wurare masu zuwa:
* Daidaitaccen sheqa: sheqa a kan mashaya, hari da hamstrings da glutes.
* Daidaitaccen Yatsu: kwallaye na ƙafafu a kan mashaya, ƙarfafa quads da calves.
* Karamin Matsayin V: sheqa tare, yatsan yatsan hannu, yana kunna cinyoyin ciki da quads.
- Numfashi don shiryawa, fitar da numfashi don danna abin hawan, numfashi don dawowa tare da sarrafawa.
Babban Amfani:Ƙarfafa quads, glutes, hamstrings, da calves yayin inganta ƙananan jikin jiki ta amfani da juriya na Pilates Reformer.
Kurakurai gama gari:
- Kulle gwiwoyi ko motsi da sauri.
- Bada izinin ƙashin ƙugu don motsawa ko ƙananan baya don ɗagawa.
Nasihu:Ka yi tunanin "latsa cikin maɓuɓɓugan ruwa" don kiyaye motsi sumul da sarrafawa.
2. Kafa a madauri
Yadda za a Yi Pilates Reformer:
- Kwance a bayanka kuma a hankali sanya ƙafafu biyu a cikin madauri, rike da bangarorin abin hawa don kwanciyar hankali.
- Fara daga matsayin hip 90 °, sannan ku aiwatar da bambance-bambancen gama gari:
* Kwadi: sheqa tare, gwiwoyi suna buɗewa, fitar da numfashi don mika ƙafafu waje, shaƙa don lanƙwasa baya.
* Da'irar ƙafafu: Ƙafafun da aka miƙe, da'irar kusa da agogo da agogon agogo yayin da ake kiyaye ƙashin ƙugu.
* Budewa: mika kafafu, bude zuwa tarnaƙi, sannan komawa zuwa tsakiya.
- Yi maimaita 6-10 na kowane bambancin.
Babban Amfani:Yana inganta motsi na hip, yana ƙarfafa ƙwanƙwasa da cinyoyin ciki, dayana haɓaka kwanciyar hankalia kan Pilates Reformer.
Kurakurai gama gari:
- Yin kirfa na baya ko girgiza ƙashin ƙugu.
- Motsi da sauri da rasa iko.
Nasihu:Ka yi tunanin ƙafafunku suna "tafiya ta ruwa" - ruwa kuma a tsaye.
3. Jerin Hannun Jiki
Yadda za a Yi Pilates Reformer:
- Kwanciya a bayanka, ƙafafu ko dai akan sandar ƙafa ko a saman tebur, riƙe madauri ɗaya a kowane hannu.
- Fara da hannaye da aka mika zuwa rufin. Bambance-bambancen gama gari sun haɗa da:
* Makamai Kasa: fitar da numfashi yayin da kake danna hannaye zuwa ga kwatangwalo, shaka don dawowa sama.
* Triceps Press: gwiwar hannu a lankwasa a 90°, fitar da numfashi don mika hannu a mike.
* Da'irar Hannu: ci gaba da kafadu yayin yin ƙananan da'irar sarrafawa.
- Yi maimaita sau 6-8 na kowane motsa jiki.
Babban Amfani:Ƙarfafa kafadu, ƙirji, da triceps yayin haɓaka ainihin kwanciyar hankali tare da juriyar madauri na Pilates Reformer.
Kurakurai gama gari:
- Kafa kafadu da haifar da tashin hankali na wuyansa.
- Yin wuce gona da iri da ɗaga haƙarƙari.
Nasihu:Hoto "zurfafa kafadu a cikin aljihun baya" don kiyaye wuyan ku a natsuwa da jujjuyawa.
Mun himmatu wajen ba da tallafi na musamman da
sabis na sama a duk lokacin da kuke buƙata!
✅ Tsakanin Motsa Jiki
1. Scooter
Yadda za a Yi Pilates Reformer:
- Tsaya a kan Pilates Reformer da ƙafa ɗaya a kan shingen kafada da ɗayan ƙafar a ƙasa kusa da abin hawa.
- Sanya hannaye a hankali akan sandar ƙafa don ma'auni.
- Rike ƙafar da ke tsaye dan lankwasa, sannan danna karusar baya ta hanyar mika kwatangwalo na kafar akan dandamali.
- Exhale don turawa, shaƙa don dawowa tare da sarrafawa.
Babban Amfani:Yana ƙarfafa glutes, hamstrings, da quads yayin inganta daidaiton ƙafafu ɗaya da daidaitawa akan Mai gyarawa.
Kurakurai gama gari:
- Jingine da nauyi akan sandar ƙafa.
- Ƙarfafa ƙafar ƙafar ƙafa maimakon sarrafa kewayon.
Nasihu:Rike nauyi a tsakiya akan ƙafar tsaye kuma kuyi tunanin "zamewar karusar a hankali" maimakon harba shi.
2. Mikewar guiwa
Yadda za a Yi Pilates Reformer:
- Durkusawa akan abin hawa da hannaye akan sandar ƙafa, kafaɗun da aka jera akan wuyan hannu, da gwiwoyi a kan shingen kafaɗa.
- Zana cikin ciki, kewaya baya zuwa jujjuyawar.
- Tura karusar baya ta hanyar mika gwiwoyi da kwatangwalo, sannan a ja shi gaba yayin da yake kiyaye siffar zagaye.
- Bambance-bambancen sun haɗa da Flat Baya (tsakiyar kashin baya) da Arched Back (tsawo).
Babban Amfani:Yana gina ainihin kwanciyar hankali, motsi na hip, da ƙarfin ƙafa yayin da yake ƙalubalantar jimiri a kan Pilates Reformer.
Kurakurai gama gari:
- Motsa kashin baya maimakonkiyaye shi karko.
- Amfani da kuzari maimakon sarrafa tsoka.
Nasihu:Rike jigon "daskararre a sarari" yayin da kafafu ke motsa motsi. Ci gaba da numfashi don guje wa tashin hankali.
3. Jerin Hannun Gwiwa (Fuskar Gaba)
- Ku durkusa kan abin hawan mai gyarawa yana fuskantar tururuwa, rike da madauri daya a kowane hannu.
- Rike dogon kashin baya da tsaka tsaki a tsaka.
- Daga hannun da aka mika gaba, aiwatar da bambancin kamar:
* Fadada Kirji: ja hannaye kai tsaye baya, sannan ku dawo tare da sarrafawa.
* Biceps Curls: lanƙwasa gwiwar hannu, kawo hannaye zuwa ga kafadu.
* Rungumar Itace: hannaye suna buɗewa zuwa tarnaƙi, sannan komawa gaba.
- Yi maimaita 6-10 na kowane bambancin.
Babban Amfani:Yana ƙarfafa kafadu, hannaye, da baya na sama, yayin da yake haɓaka daidaitawa a baya da ainihin haɗin kai tare da juriya na Reformer.
Kurakurai gama gari:
- Juyawa baya ko jingina baya.
- Juya kafadu sama zuwa kunnuwa.
Nasihu:Ka yi tunanin "girma tsayi ta cikin rawanin kan ka" don tsayawa tsayin daka da kwanciyar hankali.
✅ Nagartaccen Motsa jiki
1. Jigilar Ciki
Yadda za a Yi Pilates Reformer:
- Kwanta a baya a kanPilates Reformer karusar, ƙafafu a madauri ko riƙon igiyoyi dangane da bambancin.
- Kawo kafafu zuwa saman tebur ko mika kai tsaye zuwa kusurwa 45°.
- Yi jerin abubuwan ciki na gargajiya kamar:
* dari: Juya hannaye da ƙarfi yayin riƙe ƙafafu a 45°.
* Miƙewar Ƙafa ɗaya: kafa ɗaya yana lanƙwasa yayin da ɗayan kuma ya shimfiɗa, yana canzawa tare da sarrafawa.
* Ƙafa Biyu: kafafu biyu suna mika waje yayin da hannaye suka kai sama, sannan a zagaye hannayensu zuwa gwiwoyi.
- Ajiye kai, wuya, da kafadu gabaɗayan lokaci.
Babban Amfani:Yana gina ƙarfi mai ƙarfi, juriya, da daidaitawa, yayin da yake ƙalubalantar kwanciyar hankali na kashin baya akan Mai gyara Pilates.
Kurakurai gama gari:
- Bada baya baya zuwa baka nesa da abin hawa.
- Ja a wuyansa da hannaye yayin curls.
Nasihu:Ajiye haƙarƙari kuma a haɗe cikin ciki, yana riƙe da tsayayyen yanayin numfashi.
2. Dogon Miqewa
Yadda za a Yi Pilates Reformer:
- Fara a cikin matsayi mai ƙarfi a kan Pilates Reformer: an ɗora hannaye da tabbaci akan sandar ƙafa, ƙafafu a kan madaidaicin kai ko tubalan kafada.
- Ajiye jiki a madaidaiciyar layi daya daga kai zuwa dugadugansa, an zana ciki.
- Numfashi don danna karusar baya, fitar da numfashi don komawa gaba ba tare da rushe kwatangwalo ba.
Babban Amfani:Ƙarfafa ƙarfin jiki na jiki wanda ke kalubalanci mahimmanci, makamai, kafadu, da glutes yayin inganta daidaituwa da kwanciyar hankali a kan Mai gyara Pilates.
Kurakurai gama gari:
- Barin hips sag ko ƙananan baya baka.
- Barin kafadu su ruguje zuwa sandar.
Nasihu:Ka yi tunanin riƙe wani "ɗaɗɗen katako," tsayawa tsayi ta kambin kai da ƙarfi ta cikin sheqa.
3. Jafar
Yadda za a Yi Pilates Reformer:
- Ku durƙusa a kan karusar Pilates Reformer, tare da ɗora hannaye da ƙarfi akan ƙafar ƙafa tare da madaidaiciyar hannaye.
- Zagaye kashin baya cikin zurfin C-curve, tucking ƙwanƙwasa ƙarƙashin.
- Tura karusar baya ta hanyar mika kafafu, sannan a ja shi gaba ta hanyar zurfafa cikin ciki da zurfafa lankwasa.
- Ci gaba da kai tsaye tare da makamai a duk lokacin motsi.
Babban Amfani:Ƙarfafa tsokoki mai zurfi mai zurfi, inganta haɓakar kashin baya, da kumayana gina kwanciyar hankali na sama-jikiamfani da Pilates Reformer.
Kurakurai gama gari:
- Tuki motsi daga kafafu maimakon ciki.
- Rushe kafadu ko tada wuya.
Nasihu:Ka yi tunanin ana "ɗauka da gaba," ba da damar abs su fara dukan motsi.
✅ Kammalawa
Ko kuna farawa ne kawai ko a shirye don ƙalubale, Pilates Reformer yana bayarwahanya mai aminci da ingancidon inganta jikin ku. Ƙwararren mafari, matsakaita, da motsa jiki na ci gaba yana taimaka mukusamun ƙarfi, ƙarin sassauƙa, da ƙarin sanin motsin ku kowace rana.
Yi Magana da Masananmu
Haɗa tare da ƙwararren NQ don tattauna bukatun samfuran ku
kuma fara aikin ku.
✅ Tambayoyi Game da Pilates Reformer
Q1: Menene Mai Gyaran Pilates kuma me yasa zan yi amfani da shi?
A: The Pilates Reformer wani yanki ne na kayan aiki tare da abin hawa mai zamiya, maɓuɓɓuga, da madauri waɗanda ke ba da juriya. Yana taimakawa inganta ƙarfi, sassauci, daidaito, da matsayi yayin da yake ba da ƙarancin tasiri mai tasiri wanda ya dace da kowane matakan.
Q2: Ta yaya zan san ko zan fara da mafari, tsaka-tsaki, ko na ci-gaban darussan gyarawa?
A: Idan kun kasance sababbi ga Pilates ko kuma ba ku yi motsa jiki akai-akai ba, fara da motsa jiki na farko don koyan tsari mai kyau da sarrafawa. Matsakaicin motsa jiki na waɗanda ke da tushe mai ƙarfi, kuma ci-gaba da motsa jiki suna ƙalubalantar ƙarfi, sassauci, da haɗin kai.
Q3: Shin motsa jiki na Pilates Reformer zai iya taimakawa tare da ƙarfin gaske?
A: Iya! Kowane matakin motsa jiki na Reformer yana ɗaukar ainihin. Darasi na farko suna mayar da hankali kan kunnawa da kwanciyar hankali, motsa jiki na tsaka-tsaki suna ƙarfafa ƙarfi da jimiri, da ci-gaba da motsa jiki suna ƙalubalantar sarrafawa da ƙarfi.
Q4: Sau nawa zan yi motsa jiki na Pilates Reformer?
A: Don sakamako mafi kyau, ana ba da shawarar zaman 2-4 a kowane mako. Masu farawa zasu iya farawa da guntun zama, yayin da matsakaita da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru za su iya ɗaukar tsayin daka, ƙarin ƙalubale na yau da kullun.
Q5: Shin ina buƙatar malami don yin motsa jiki na Pilates Reformer lafiya?
A: Yayin da wasu mutane za su iya yin aiki a gida tare da jagora, yin aiki tare da malami mai horarwa yana ba da shawarar sosai, musamman ga masu farawa da waɗanda ke ƙoƙarin ci gaba da motsa jiki, don tabbatar da tsari mai kyau da kuma hana rauni.
Lokacin aikawa: Satumba-15-2025