Bayanin Samfura
Muhimman Mahimman Mahimmanci huɗu na Yoga don Ƙarfafa
1. Ƙarfafa tushen tushen asali da haɓaka Sarrafa Jiki
Yoga yana dogara ne akan aikin asana, daidai yake kunna ainihin wuraren kamar abdominis masu jujjuyawa da ƙananan tsokoki na baya ta hanyar jujjuyawar, shimfiɗawa, daidaitawa, da sauran ƙungiyoyi don gina ingantaccen tushe na zahiri. Ba kamar horon ƙarfin al'ada wanda ke mai da hankali kan ƙarfafa tsoka na gida ba, yoga yana jaddada haɗin gwiwar tsoka mai daidaitawa{1}} tsokoki masu ƙarfi mai zurfi suna aiki koyaushe don kula da asanas, haɓaka ma'auni, sassauci, da motsin haɗin gwiwa. Ko yana da ainihin kwanciyar hankali a lokacin squats ko haɗin gwiwar hannu yayin gudu, ƙwarewar tushe da aka haɓaka ta hanyar yoga suna tallafawa ayyukan motsa jiki daban-daban da rage haɗarin raunin wasanni da rashin daidaituwar tsoka ke haifarwa.
2. Rage gajiyawar Horarwa da Haɓaka farfadowar Jiki
Bayan - motsa jiki ciwon tsoka da tashin hankali ƙalubale ne na gama gari, waɗanda yoga ke magance yadda ya kamata ta hanyar haɗaɗɗun mikewa da numfashi. Asana da aka yi niyya yana shimfiɗa ƙungiyoyin tsoka da suka wuce gona da iri, yana sauƙaƙa haɓakar lactic acid, da rage taurin tsoka. Haɗe tare da dabaru kamar numfashi na ciki da madadin numfashi na hanci, yoga yana haɓaka zagayawan jini da isar da iskar oxygen, yana taimakawa jiki da sauri ya cika kuzari. Bugu da ƙari, maidowa asanas (kamar Child's Pose da Gawa Pose) ƙananan matakan cortisol, rage damuwa na jiki daga babban horo{4} da shirya jiki don kyakkyawan aiki a cikin motsa jiki na gaba.
3. Daidaita Jihohin Jiki da Hankali don Haɓaka Ingantacciyar Lafiya
Yoga yana jaddada "haɗin kai na jiki da tunani." Ta hanyar daidaita numfashi tare da motsi, yana taimakawa masu aiki su kasance a wurin, yana rage damuwa da damuwa yayin zaman motsa jiki. A cikin horarwa mai ƙarfi, tunani mai hankali yana haɓaka wayar da kan kunna tsoka, inganta ingancin horo; a cikin motsa jiki na zuciya, tsayayyen yanayin numfashi yana haɓaka juriya da tsawaita lokacin motsa jiki. Bugu da ƙari kuma, tunanin da aka horar da shi ta hanyar yoga yana sa mutane su fi dacewa su saurari siginar jikinsu, da guje wa overtraining da kuma cimma ingantacciyar manufa ta dacewa ta hanyar daidaitaccen tsarin "aiki da hutawa." Ya dace musamman don dogon{4} tsare-tsaren horo na lokaci kamar asarar mai da siffar jiki.
4. Daidaita da Bukatu Daban-daban da Faɗaɗa Iyakokin Yanayin Jiyya
Haɗin kai na Yoga yana ba shi damar haɓaka hanyoyin motsa jiki daban-daban da biyan bukatun ƙungiyoyi daban-daban. Don masu farawa, yoga yana aiki azaman hanyar shiga don dacewa da dacewa, ta amfani da ƙarancin asanas - don tada ayyukan jiki da ƙananan shingen motsi. Ga ƙwararrun masu sha'awar motsa jiki, yana aiki azaman gicciye{3}} kayan aikin horo don ramawa ga rashin sassauci a horon ƙarfi da hana tsaurin tsoka. Ga marasa lafiya na farfadowa ko waɗanda ke da haɗin gwiwa, yoga asanas mai laushi yana ba da damar ƙarfafa ƙarfin tsoka da horon motsi yayin da yake kare haɗin gwiwa. Bugu da ƙari, yoga ba ya buƙatar kayan aiki masu rikitarwa kuma ana iya yin shi a gida, a cikin gyms, a waje, ko wasu saitunan, yana ba da sassauci mafi girma da dorewa ga ayyukan motsa jiki.
Kayan Aikin Lafiyar Pilates:
Kayan aikin motsa jiki na Pilates kayan aikin horo ne na ƙwararru wanda aka tsara bisa tushen ka'idodin Pilates na "Control, Core, Breath, and Precision." Ta hanyar juriya mai sarrafawa, tsayayyiyar goyan baya, da hanyoyin motsi masu girma dabam{1}, yana samun daidaitaccen kunna tsoka, haɓaka ƙarfin ainihin, da gyaran yanayin jiki. Ya dace da buƙatu daban-daban-daga mafari zuwa ci gaban ƙwararru, kuma daga gyaran jiki na yau da kullun zuwa horon gyarawa{4}}ana amfani da shi sosai a wuraren motsa jiki na kasuwanci, dakunan horo na sirri, cibiyoyin gyarawa, da yanayin yanayin motsa jiki na gida. A ƙasa akwai cikakken bayani daga mahimmin ma'auni guda huɗu: rarrabuwar kayan aiki mai mahimmanci, ƙa'idodin ƙira, fa'idodin aiki, da yanayin yanayi:
I. Rarraba Maɓalli na Kayan Aiki & Babban Fasalolin
1. Mai gyarawa:Babban Tsarin:
Ya ƙunshi firam ɗin gado mai zamewa, tsarin juriya na bazara, sandar ƙafa, garun kafaɗa, hannaye, da sauran abubuwan haɗin gwiwa. An yi firam ɗin da ƙarfe mai ƙarfi{1}, saman gadon zamewa sanye yake da na'urorin nadi shiru, kuma maɓuɓɓugan ruwa suna ba da gyare-gyaren juriya da yawa (yawanci matakan 3-5), yana barin ƙarfin juriya ya ƙaru ko rage gwargwadon buƙatun horo.
Babban Ayyuka:
Ta hanyar haɗin kai na zamewar gado da juriya na bazara, yana ba da damar takamaiman horo na cikakken{0} ƙungiyoyin tsokar jiki. Yana goyan bayan motsi irin su ƙafar ƙafa, ƙuƙwalwar ƙira, da kuma mayar da baya, yana mai da hankali kan haɓaka kwanciyar hankali, kula da tsoka, da haɗin gwiwa tare da rage tasirin haɗin gwiwa, yana sa ya dace da mutane na matakan dacewa daban-daban.
Abubuwan Tsara:
Wasu samfuran kasuwanci suna tallafawa daidaita kusurwar gado da faɗaɗa kayan haɗi. Gida{1}}amfani da nau'ikan suna ɗaukar ƙira mai ninkawa, wanda ke rufe kawai 0.8-1.2㎡ na yanki don sauƙin ajiya.
Teburin trapeze:Babban Tsarin:
Gina shi akan firam ɗin ƙarfe mai tsayi, sanye take da saman trapeze, rails na gefe, saitin bazara, madaidaitan hannu, tallafin ƙafa, da sauran abubuwan haɗin gwiwa. Firam ɗin yana da nauyi mai ɗaukar nauyi sama da 300kg, tare da ingantaccen juriya na bazara da goyan baya ga hanyoyin motsi masu yawa-.
Babban Ayyuka:
Haɗuwa da ƙarfin horo da halayen horarwa na gyare-gyare, yana ba da damar ƙaddamarwa na dakatarwa, ƙwanƙwasa ƙwanƙwasa, da sauran motsi ta hanyar trapeze don ƙarfafa kafada, baya, mahimmanci, da ƙananan ƙwayoyin tsoka. Taimako na gefen gefe da ƙafafu suna taimakawa wajen shimfidar kashin baya, ayyukan haɗin gwiwa na hip, da sauran horarwa, daidai da inganta al'amurran da suka shafi baya kamar zagaye kafadu, hunchback, da karkatar pelvic.
Abubuwan Tsara:
Wadancan na'urorin haɗi (ciki har da maɗaurin juriya, hannaye, hannayen ƙafa, da sauransu), yana goyan bayan horon matsayi da yawa (tsaye, zama, kwance, da sauransu). A cikin yanayin kasuwanci, galibi ana amfani da shi azaman ainihin kayan aiki don jagora ɗaya na keɓaɓɓen jagora ta masu horarwa na sirri.
Wunda kujera:Babban Tsarin:
Karamin kujera mai tsayayye{0}kamar tsari, sanye take da takalmi masu daidaitawa, na'urar juriyar bazara, da matsugunan hannu. Za a iya daidaita kusurwar ƙafar ƙafa da tashin hankali na bazara, tare da nauyin nauyi gaba ɗaya (kimanin 15-20kg) don sauƙin motsi.
Babban Ayyuka:
Mayar da hankali kan ƙarfin ƙananan gaɓoɓin hannu, kulawar asali, da horar da ma'auni, yana goyan bayan motsi kamar ture-ƙulle, karkatar da kugu na gefe, da gadoji. Yana ƙarfafa tsokoki na gluteal musamman, tsokoki na ciki da na waje, da tsokoki mai zurfi, yayin da inganta daidaituwar jiki da daidaitawar tsoka.
Abubuwan Tsara:
Karamin girman (kimanin 60×40×50cm a tsayi, nisa, da tsayi), ba a buƙatar shigarwa mai rikitarwa. Ya dace da kanana da matsakaita- manyan situdiyo da dacewan gida, kayan aiki ne da ya dace don haɓaka ƙananan layukan hannu da kwanciyar hankali.
Babban Amfanin Aiki
Daidaitaccen Siffar & Gyaran tsoka:
Ta hanyar madaidaicin kunnawar tsoka da ci gaba da horar da juriya, yana ƙarfafa tushen tsokoki, kafada da tsokoki na baya, da ƙananan layin hannu, inganta laxity na tsoka da tara mai. Musamman maƙasudin wurare masu mahimmanci irin su kugu, ciki, gindi, da cinya, yana samun sakamako na "sculpted".
Ƙarfafa Ƙarfafawa & Inganta Matsayi:
Mayar da hankali kan horon kwanciyar hankali na asali, yana haɓaka ƙarfin zurfin tsokoki masu daidaitawa kamar su abdominis masu jujjuyawa da kashin baya, yana daidaita madaidaicin matsayi kamar zagaye kafadu, hunchback, da scoliosis, kuma yana haɓaka daidaiton jiki da kyawawan halaye.
Ƙarƙashin Ƙarƙashin Gyaran Tasiri & Amintaccen Daidaitawa:
Tare da yanayin motsi mai laushi da ƙirar juriya mai sarrafawa, yana rage tasirin haɗin gwiwa. Ana iya amfani da shi don gyaran raunin wasanni bayan{1} (misali, ƙwanƙwasa diski na lumbar, dawo da raunin gwiwa na gwiwa), gyaran ƙwayar ƙwanƙwasa bayan haihuwa, da ƙarfin ƙarfin tsoka ga tsofaffi, yana ba da ƙimar horo biyu da gyarawa.
Ingantattun Sarrafa tsokar tsoka & Ingantattun Ayyukan Wasanni:
Ƙaddamar da "ƙarar da ƙarfi mai sarrafawa," yana haɓaka aikin tsoka mai daidaitawa da haɗin neuromuscular. Ana iya amfani da shi azaman gicciye{1} kayan aikin horo don gujewa, horarwa mai ƙarfi, raye-raye, da sauran wasanni, haɓaka ayyukan wasanni gabaɗaya da rage haɗarin raunin wasanni.
Inganci & Tabbacin Tsaro
Kayan aikin ƙwararrun Pilates sun bi ka'idodin aminci na duniya. An yi firam ɗin daga ƙarfe mai inganci mai inganci{1} Q235 tare da foda{3}}tsatsa mai rufi{4}} surface hujja. Tsarin juriya na bazara yana yin gwajin gajiya 100,000 don tabbatar da dorewa. Sassan da ke hulɗa da jikin ɗan adam suna amfani da soso mai dacewa da muhalli da kuma yadudduka maras ɗorewa, waɗanda ba masu guba da wari ba, suna saduwa da takaddun muhalli na RoHS. Kayan aiki na kasuwanci yawanci suna ba da garantin shekara 1{13}}, yayin da gida{15}} sigar amfani ke ba da kulawa na tsawon rai. Ana iya maye gurbin na'urorin haɗi da suka lalace kyauta don tabbatar da amfani na dogon lokaci.
A matsayin ɗaya daga cikin ƙwararrun masana'antun yoga da masu ba da kaya a China, samfuran inganci da farashin gasa sun nuna mu. Da fatan za a tabbatar da siyan yoga mai arha don siyarwa anan daga masana'antar mu. Tuntube mu don sabis na musamman.