Ayyukan motsa jiki na taimakawa jinkirta farkon gajiya a cikin aikin motsa jiki kuma a cikin kowane aiki gaba ɗaya. Watau, kara muku karfi. Hakanan babbar hanya ce don sautin jiki.
Gano yadda zaka ƙara juriya da fa'idodi da yawa da yake kawowa ga lafiya gaskiyar samun hankali da ƙarfi a hankali.
Motsa jiki don inganta ƙarfin hali
Ya kamata a lura cewa akwai juriya iri biyu: aerobic da muscular. Masana sun nuna cewa ya zama dole a hada duka ajuju don samun sakamako.
Juriya aerobic
Ya kamata atisayen gwagwarmaya na motsa jiki ya kara numfashi da bugun zuciya. Wadannan wasu misalai ne:
- Running
- Gudun keke
- Yin iyo
- Tafiya (da sauri)
- Sama matakala
- Tsallake igiya
Fara tare da manufa mai ma'ana (alal misali, zaman sati 5 na mintina 20) kuma a hankali ku daga matsayin. Theara nisa, tsayi, wahala ko yawan zaman mako-mako na aikin da kuka fi so. Anyi la'akari da mafi kyau don ƙara tsawon lokaci da nisa a hankali, sannan kuma ƙara wahala, kamar gudu da sauri ko ta yankuna masu tsayi.
Wani zaɓi don ci gaba da ƙalubalantar jiki shine canza nau'in motsa jiki sau da yawa.. Idan yawanci kuna gudu, fara tsalle igiya zai taimaka muku motsa tsokoki daban kuma zama aan wasa da ya ƙware sosai. Ari, zai iya taimaka muku ci gaba.
Endurancearfin jijiyoyi
Mayar da hankali kawai akan zuciya kuskure ne. Don inganta haɓakar aerobic ya zama dole a kuma yi aiki akan ƙarfin jijiyoyin jiki. Kuma shine cewa tsokoki masu ƙarfi suna taimakawa jinkirta gajiya da hana raunin rauni a cikin gudu ko tuka keke, don faɗan kawai misalan misalai. Koyaya, dole ne ku ba tsokoki lokaci don dawowa tsakanin zaman.
Hakanan ana kiransa horo na ƙarfi, don samun daidaitaccen sakamako, manyan ƙungiyoyin tsoka na jiki dole ne suyi aiki daidai: kirji, baya, makamai, abs da ƙafafu. Zabi darussan da suke aiki da tsokoki da yawa a lokaci guda (squats, chin-ups, step-ups…) akan wadanda suke aiki daya kawai (bicep curls…). Ko mafi kyau duk da haka, fare akan ayyukan motsa jiki. Musclesarin tsokoki da kuke aiki a cikin motsa jiki guda ɗaya, mafi girman motsawar zuciyar ku da ƙaruwa cikin jimiri..
Ya kamata a lura cewa a cikin yanayin irin wannan juriya tsawon lokacin zaman ba shi da mahimmanci kamar tsananin horon. A zahiri, ana nuna motsin fashewa da kuma gajerun zama a matsayin hanyar da za'a samu babban juriya. Yi la'akari da rage lokacin hutunku tsakanin saiti. Misali, yi set uku na jan-kafa 10, squats 10, turawa 10, da kuma zama-10, bada damar lokaci kadan yadda zai yuwu a wuce tsakanin kammalawar motsa jiki daya da farkon na gaba. Manufar ita ce ta ƙare da gumi da numfashi mai nauyi.
Nauyin jiki ko nauyi?
Kuna iya yin ƙarfin ƙarfin tsoka ta amfani da nauyin jikinku ko amfani da nauyi, injunan motsa jiki, da makada na roba da bututu. Babu wata hanyar da ta fi ɗayan kyau, amma kowannensu yana da nasa fa'ida da fa'ida. Mutane da yawa suna zaɓar haɗa nauyin motsa jiki da motsa jiki tare da nauyi da injuna a cikin aikinsu.. Ana iya haɗa su a rana ɗaya ko sadaukar da kowace rana zuwa wata hanyar daban.
Amfanin inganta juriya
Baya ga kara karfin motsa jiki da karfin jiji da jiji da jiki, yin atisayen gwagwarmaya yana da waɗannan sauran fa'idodin:
Rigakafin cutar
Darasi na juriya yana kiyaye zuciyar ku, huhu, da kuma hanyoyin jini. Hadarin kamuwa da cututtuka da dama, kamar su ciwon sukari da cututtukan zuciya, ya ragu. Sakamakon shine mafi kyawun ƙoshin lafiya. Kari akan haka, mutane da yawa sun gano cewa karfin kuzarinsu ya karu, suna bacci sosai kuma akwai cigaba a yanayin su.
Agara saurin aiki
Resistanceara juriya yana ba da izini yi motsi na yau da kullun cikin sauki. Mutanen da suka jagoranci salon rayuwa kafin fara aikin motsa jiki su ne waɗanda suka fi lura da wannan canjin.
Jinkirin tsufa
Bayan 30, tsokoki suna tsufa kamar yadda suka tsufa. Darasi na juriya na iya rage tafiyar tsufa ta hanyar gina ƙwayar tsoka, ƙarfafa ƙasusuwa, da haɓaka ƙarfin gaba ɗaya.
Kalori yana konewa
Muscle yana taimakawa ci gaba da aiki a cikakke. A wasu kalmomin, yana ƙone mafi adadin kuzari fiye da mai. Don haka idan kun gina tsoka kuma kuka rage mai, zaku ƙona ƙarin adadin kuzari a cikin yini..
Rage motsi
Yin aiki a kan juriya a hankali yana rage buguwa a hutawa. Ta wannan hanyar, mutanen da ke yin horo na juriya suna a cikin ƙananan ƙimar matsakaicin tsinkaye a cikin minti ɗaya a hutawa. Wasu fitattun 'yan wasa sun sami nasarar rage su zuwa fiye da rabi.
Wannan fa'ida ce mai mahimmanci, tunda yawan bugun zuciya yana da nasaba sosai da hauhawar jini da kuma babban cholesterol. Yin aiki kada ya wuce ƙwanƙwasa 70 a hutawa ɗayan ɗayan hanyoyi ne mafiya inganci don hana bugun zuciya.
Ya kamata a lura cewa samun tachycardia, bradycardia ko arrhythmia na iya zama lahani yayin aiwatar da horo na juriya. Tunda sakamako masu illa masu haɗari na iya faruwa, ya zama dole a tuntuɓi likita kafin fara shirin.