Yoga bukukuwa, wanda kuma aka sani da wasan motsa jiki, ƙwallon kwanciyar hankali, ko ƙwallon ƙafa na Swiss, sun zama sanannen ƙari ga abubuwan motsa jiki da motsa jiki na gida. Kayan aiki ne masu amfani da yawa waɗanda za a iya amfani da su don motsa jiki iri-iri, daga ƙarfin ƙarfi zuwa daidaituwa da horarwa. Wannan labarin zai shiga cikin duniyar ƙwallon yoga, bincika fa'idodin su, yadda ake amfani da su yadda ya kamata, da kuma samar da kewayon motsa jiki don farawa.
Menene Yoga Ball?
Yoga ball ball ne mai ƙura, wanda aka yi da PVC ko latex, wanda ya zo da girma dabam. Girman da aka fi sani da manya shine 55 cm (inci 22) a diamita, amma suna iya kaiwa daga 45 cm zuwa 85 cm. Diamita da kuka zaɓa ya dogara da tsayinku; gajerun mutane yakamata su zaɓi ƙananan ƙwallo, yayin da masu tsayi yakamata su zaɓi mafi girma.
Fa'idodin Amfani da Kwallon Yoga
Yin amfani da ƙwallon yoga, wanda kuma aka sani da ƙwallon motsa jiki ko ƙwallon kwanciyar hankali, na iya samar da fa'idodi masu yawa ga daidaikun mutane na kowane matakan motsa jiki. Ga wasu mahimman fa'idodin amfani da ƙwallon yoga a cikin aikin motsa jiki na yau da kullun:
1. Ingantattun Ma'auni da Ƙarfin Ƙarfi
Yin amfani da ƙwallon yoga yana ɗaukar tsokoki na asali fiye da na al'ada da ke zaune saboda dole ne ku daidaita akan ƙwallon. Wannan haɓakar haɗin gwiwa yana taimakawa wajen ƙarfafa tsokoki na ciki da na baya.
2. Ingantattun Sauƙaƙe
Kwallan Yoga na iya taimakawa inganta sassaucin ku. Suna ba ku damar shimfiɗa ta hanyoyi waɗanda ba za su yiwu ba tare da matin yoga na gargajiya ko kayan aikin motsa jiki.
3. Karancin Tasirin Motsa jiki
Kwallan Yoga suna ba da aikin motsa jiki mai ƙarancin tasiri, yana sa su dace da mutanen da ke da matsalolin haɗin gwiwa ko waɗanda ke murmurewa daga raunin da ya faru.
4. Yawanci
Ana iya amfani da su don motsa jiki da yawa, daga horarwa mai ƙarfi don daidaitawa da motsa jiki na sassauci.
5. Ajiye sararin samaniya
Kwallan Yoga suna cikin sauƙi da adana su, yana mai da su zaɓi na ceton sarari ga waɗanda ke da ƙayyadaddun ɗaki don kayan motsa jiki.
Yadda za a Zaba Kwallon Yoga Dama?
Lokacin zabar ƙwallon yoga mai dacewa, zamu iya la'akari da waɗannan abubuwan:
1. Girman Al'amura
Kamar yadda aka ambata a baya, girman ƙwallon yoga yana da mahimmanci. Babban ƙa'idar babban yatsan yatsa shine cewa ƙwallon ya kamata ya kasance tsakanin kwatangwalo da kafada lokacin da kuke zaune akanta tare da shimfiɗa ƙafafu a ƙasa.
2. Kayan abu
PVC da latex sune mafi yawan kayan aiki. Kwallan PVC sun fi ɗorewa kuma sun fi sauƙi don tsaftacewa, yayin da ƙwallan latex sun fi laushi kuma suna samar da mafi kyawun riko.
3. Fashe Resistance
Nemo ƙwallon yoga wanda ke da ƙimar juriya mai girma. Wannan yana nuna yawan matsa lamba da ƙwallon zai iya ɗauka kafin ta fito.
Yaya ake amfani da ƙwallon Yoga?
Anan akwai wasu shawarwari kan yadda ake zaɓar da amfani da ƙwallon yoga (wanda kuma aka sani da ƙwallon motsa jiki ko ƙwallon kwanciyar hankali) yadda ya kamata:
1. Tsaro Na Farko
Kafin fara kowane motsa jiki na yau da kullun tare da ƙwallon yoga, tabbatar da cewa an cika shi sosai kuma ba shi da huda ko lalacewa. Yi amfani da ƙwallon yoga koyaushe a sarari bayyananne, nesa da abubuwa masu kaifi da sasanninta.
2. Fara da Ayyukan Asali
Fara da motsa jiki na asali don samun kwanciyar hankali da ƙwallon. Wannan na iya haɗawa da motsi masu sauƙi, kamar ɗaga ƙafafu da karkatar da kai.
3. Ci gaba a hankali
Yayin da kuke samun kwanciyar hankali da kwarin gwiwa, zaku iya ci gaba zuwa ƙarin motsa jiki na ci gaba waɗanda ke buƙatar daidaito da ƙarfi.
Yoga Ball Exercises
Lokacin yin motsa jiki tare da ƙwallon yoga, zaku iya haɗa nau'ikan motsi don cimma tasirin dacewa daban-daban. Anan akwai ƙungiyoyin motsa jiki na yoga na yau da kullun da mahimman abubuwan su:
1. Zaune Maris
- Zauna akan ƙwallon ƙafa tare da shimfiɗa ƙafafu a ƙasa.
- Ka ɗaga gwiwa ɗaya a hankali zuwa ga ƙirjinka yayin da kake daidaita bayanka.
- Rage ƙafarka baya zuwa ƙasa kuma maimaita tare da ɗayan ƙafar.
2. Zauren Ƙafafun Ƙafa
- Zauna akan ƙwallon ƙafa tare da nisa hip-nisa.
- A hankali ɗaga ƙafa ɗaya sama ka riƙe na ɗan daƙiƙa kaɗan.
- Rage ƙafar ku baya kuma maimaita tare da ɗayan ƙafar.
3. Plank on Ball
- Sanya ƙwallon a ƙarƙashin hannun goshinku don katako na gaba.
- Shigar da ainihin ku kuma riƙe matsayin har tsawon lokacin da za ku iya.
4. Kwallon Turawa
- Sanya ƙwallon a ƙarƙashin hannunka don haɓakar haɓakawa.
- Rage jikin ku zuwa ƙasa kuma ku tura baya sama.
5. Zauren Juya
- Zauna akan ƙwallon ƙafa tare da shimfiɗa ƙafafu a ƙasa.
- Sanya hannayenka a bayan kai kuma karkatar da jikinka gefe guda.
- Riƙe na ɗan daƙiƙa kaɗan sannan ka karkata zuwa wancan gefe.
6. Gefe Kafa
- Zauna akan ƙwallon ƙafa tare da ƙafafu tare.
- Ɗaga ƙafa ɗaya zuwa gefe, kiyaye shi madaidaiciya.
- Rage shi baya kuma maimaita tare da ɗayan kafa.
7. Kwallo Jackknife
- Zauna akan ƙwallon ƙafa tare da shimfiɗa ƙafafu a ƙasa.
- Jingina gaba, sanya hannuwanku a ƙasa.
- Ɗaga ƙafafunku da ƙwanƙwasa daga ƙasa, ƙirƙirar siffar V.
- Rage baya ƙasa kuma maimaita.
Lokacin aikawa: Juni-12-2024