Kasan layi akan motsa jiki
Motsa jiki da motsa jiki hanyoyi ne masu kyau don jin daɗi, inganta lafiya, da jin daɗi.Akwai jagororin motsa jiki iri biyu don yawancin manya masu lafiya:
• Horon Cardio
Samun aƙalla mintuna 150 na motsa jiki mai matsakaicin ƙarfi ko mintuna 75 na motsa jiki mai ƙarfi a kowane mako ko musanya tsakanin su biyun.Ana ba da shawarar daidaita ƙarfin motsa jiki na mako-mako na rabin sa'a a rana.Don samar da fa'idodin kiwon lafiya mafi girma da taimako tare da asarar nauyi ko kiyayewa, ana ba da shawarar mafi ƙarancin mintuna 300 a kowane mako.Duk da haka, ko da ƙaramin motsa jiki yana da kyau ga lafiyar ku kuma bai kamata ya zama nauyi a rayuwar ku ba.
• Ƙarfafa Horarwa
Ƙarfi-horas da duk manyan ƙungiyoyin tsoka aƙalla sau biyu a mako.Manufar ita ce a yi aƙalla saiti ɗaya na motsa jiki don kowace ƙungiyar tsoka ta amfani da isasshen nauyi ko matakin juriya.Gaji da tsokoki bayan kusan maimaita 12 zuwa 15.
Matsakaicin-tsarin motsa jiki na motsa jiki ya haɗa da ayyuka irin su tafiya mai ƙarfi, keke, da iyo.Babban ƙarfin zuciya ya haɗa da ayyuka kamar gudu, dambe, da rawar cardio.Ƙarfafa horo na iya haɗawa da ayyuka kamar amfani da ma'auni, kyauta kyauta, jakunkuna masu nauyi, nauyin kansa, ko hawan dutse.
Idan kana so ka rasa nauyi, kai takamaiman maƙasudin dacewa, ko samun ƙari daga ciki, ƙila ka buƙaci ƙara matsakaicin cardio.
Tuntuɓi likitan ku kafin fara sabon shirin motsa jiki, musamman idan ba ku da tabbas game da yanayin lafiyar ku, ba ku daɗe da motsa jiki ba, ko kuma kuna da matsalolin kiwon lafiya na yau da kullun kamar cututtukan zuciya, ciwon sukari ko haɗin gwiwa Kumburi, da dai sauransu. yanayin da ke sama yana faruwa, don Allah motsa jiki a ƙarƙashin jagorancin likita.Manufarmu ita ce sanya jiki ya fi koshin lafiya.
1. Motsa jiki don sarrafa nauyi
Motsa jiki zai iya taimakawa wajen hana yawan kiba ko kuma taimakawa wajen kula da asarar nauyi.Lokacin da kuke yin aikin jiki, kuna ƙone calories.Mafi tsananin motsa jiki, yawan adadin kuzari da kuke ƙonewa.
Yana daidaita aikin rayuwa ta hanyar gina tsoka kuma yana inganta rushewar mai da amfani.Muscle yana haɓaka ɗauka da amfani da fatty acids kyauta a cikin jini.Gine-ginen tsoka kuma yana ƙara yawan amfani da glucose a cikin jini, yana hana jujjuya yawan sukari zuwa mai, ta yadda zai rage samuwar mai.Motsa jiki yana ƙara yawan adadin kuzari na hutawa (RMR), wanda zai iya rinjayar metabolism na mai ta hanyar rinjayar tsarin tsarin neuro-humoral na jiki.Motsa jiki na iya shafar metabolism na mai ta hanyar inganta lafiyar zuciya.
2. Motsa jiki yana taimakawa wajen yaƙar yanayin lafiya da cututtuka
• Rage haɗarin cututtukan zuciya.Motsa jiki yana ƙarfafa zuciyar ku kuma yana inganta zagayawa.Ƙara yawan jini yana ɗaga matakan oxygen na jinin ku.Wannan yana taimakawa rage haɗarin cututtukan zuciya kamar hawan cholesterol, cututtukan jijiyoyin jini da bugun zuciya.Motsa jiki na yau da kullun na iya rage hawan jini da matakan triglyceride.
• Yana taimakawa jikin ku sarrafa sukarin jini da matakan insulin.Motsa jiki zai iya rage matakan sukari na jini kuma ya taimaka wa insulin ɗinku yayi aiki mafi kyau.Wannan zai iya rage haɗarin ku na ciwo na rayuwa da nau'in ciwon sukari na 2.Idan kun riga kuna da ɗayan waɗannan sharuɗɗan, motsa jiki na iya taimaka muku sarrafa shi.
3. Motsa jiki yana taimakawa inganta yanayi
Mutanen da suke motsa jiki akai-akai sun fi samun kwanciyar hankali, suna samun kuzari a tsawon yini, suna samun ƙarin barci da daddare, suna da kyakkyawan tunani, kuma suna jin daɗin kwanciyar hankali da inganci game da kansu da rayuwarsu.
Ayyukan motsa jiki na yau da kullum na iya samun tasiri mai kyau akan ciki, damuwa, da ADHD.Hakanan yana kawar da damuwa, yana inganta ƙwaƙwalwar ajiya, yana taimaka muku barci mafi kyau, kuma yana haɓaka yanayin ku gaba ɗaya.Bincike ya nuna cewa kawai yawan motsa jiki na iya kawo canji na gaske, kuma ba kwa buƙatar sanya motsa jiki ya zama nauyi ga rayuwar ku.Komai shekarun ku ko matakin dacewa, zaku iya koyan amfani da motsa jiki azaman kayan aiki mai ƙarfi don magance lamuran lafiyar hankali, haɓaka kuzarinku, haɓaka yanayin ku, da samun ƙarin rayuwa.
4. Yin aiki na iya zama mai daɗi ... da zamantakewa!
Motsa jiki da motsa jiki na iya zama mai daɗi.Suna ba ku zarafi don shakatawa, jin daɗin waje ko kuma kawai shiga ayyukan da ke faranta muku rai.Har ila yau, motsa jiki na iya taimaka muku haɗi tare da dangi ko abokai a cikin yanayin zamantakewa mai daɗi.
Don haka, ɗauki ajin rukuni, yi yawo, ko buga gidan motsa jiki don nemo abokai masu tunani iri ɗaya.Nemo aikin motsa jiki da kuke jin daɗi kuma kuyi shi.m?Gwada sabon abu ko yi wani abu tare da abokai ko dangi.
Lokacin aikawa: Oktoba-14-2022