Tabbas kun ga mutane da yawa a cikin dakin motsa jikinku waɗanda, yayin matakin ma'anar tsoka, bayan aikin nauyi suna tsalle igiya. Tsalle igiya ba wani abu bane wanda aka yi shi a farfajiyar makaranta kawai, amma yana da fa'idodi masu yawa ga lafiyar jiki. Daga cikin manyan fa'idodin da muke gani shine na rage nauyi da samar da ƙwayar tsoka.
A cikin wannan labarin za mu mai da hankali kan bayanin waɗanne ne babba fa'idodin tsalle igiya kuma menene illa.
Fa'idodin tsalle igiya don inganta ma'anar tsoka
Lokacin da muka shiga matakin ma'anar tsoka babban burinmu shine asarar mai. Yayin wannan matakin ma'anar dole ne mu kiyaye rashi na caloric wanda ke taimakawa wajen inganta asarar maiamma amma, bi da bi, dole ne mu bayar da garantin kiyaye ƙwayar tsoka. Don yin wannan, muna buƙatar kafa rashi na ƙarancin makamashi na yau da kullun akan lokaci wanda zai taimaka mana rasa mai a hankali.
Horar da nauyi har yanzu yana da mahimmanci kamar yadda yake a cikin matakin samun tsoka. Dalili ne muke ba jikinmu don ya iya ɗaukar nauyin tsoka yayin da muke cikin ƙarancin ƙarfi. Igiyar tsalle na iya samun wasu fa'idodi kamar su ƙona ƙarin adadin kuzari yayin zaman horo. Motsa jiki ne mai matukar ban sha'awa da tabbatuwa ga lafiyar zuciyarmu wanda ke fifita juriya na tsokoki, juriya ga jijiyoyin zuciya da numfashi.
Akwai wasu mutane, musamman sababbi, waɗanda suma Suna samun ɗan gajiyar tsoka tare da yin wannan aikin koyaushe. Oneaya daga cikin mahimman fa'idodin tsalle igiya shi ne cewa tana aiki da dukkan tsokokin jiki a lokaci guda. A sashin sama na jiki muna da jujjuyawar igiya wanda ke buƙatar ƙoƙari daga duka hannaye, kafadu da pectorals.
A gefe guda, a cikin ƙananan jiki dole ne mu maimaita tsalle don forara ko longasa da lokaci kuma an kafa ƙarancin tsoka. A cikin wadannan maimaitawa, calves suna aiki don tabbatar da kyakkyawan matashi a duk lokacin da ƙarshen ƙafa ya faɗi ƙasa. Tsokoki suna daidaitawa koyaushe kuma suna iya samun sautin tsoka kamar an rasa mai.
Amma ga ɓangaren ciki, mun sami buƙatar ɗaukar kyakkyawan matsayi don mu sami damar kiyaye daidaito yayin aiwatar da wannan aikin. Wannan kadan kenan kadan zaka iya gyara makalolin ka yayin rage girman kugu.
Ilitywarewa da juriya
Ba wai kawai yana da amfani ga waɗancan mutanen da suke cikin matakin hasara mai yawa ba har ma ga waɗanda suke so su haɓaka ayyukan wasanni. Kuma wannan igiyar tana daga cikin kayan motsa jiki wadanda suke taimakawa wajen kona karin adadin kuzari a kowane lokaci.
Ayyukan ci gaba suna ba da fa'idodin igiyar tsalle mai kyau dangane da cellulite. Tunda muna ci gaba da tsalle tsaye, ƙwayoyin tsoka suna yin wani irin tausa wanda ke haɓaka yaduwar jini kuma yana hana bayyanar jijiyoyin varicose da matsalolin jijiya.
Tsalle igiya na iya ƙona calories iri ɗaya kamar awa ɗaya ta gudu a matsakaiciyar gudu. Wato, ga mutum mai nauyin kilo 60, yana iya ƙone kusan adadin kuzari 700 a cikin awa ɗaya.
Samun nutsuwa shima yana daga cikin fa'idar tsalle igiya. Kuma shi ne cewa a farkon ba abu ne mai sauƙi ba iya samun damar daidaita makamai, ƙafa da tsalle, bi da bi, a lokacin da ya dace. Tare da shudewar lokaci da ingantawa a aikace, zaku iya yin wannan aikin tare da inganci mai kyau, don haka inganta ƙwarin gwiwar ku. Hakanan kuna aiki kan wayar da kan jama'a don samun damar haɓaka ruwa da aiki tare na motsinku.
Experiencearin kwarewar da kuke da ita a waɗannan nau'o'in motsa jiki, da ƙari za ku iya inganta matsayinku da daidaito.
Nasihu don samun duk fa'idodin tsalle igiya
Cire igiya da tsalle kamar mahaukaci bai isa ba. Wajibi ne ayi aikin da kyau don inganta sakamakon. Abu na gaba, zamu tsara jerin nasihu don samun damar fa'idodi da igiyar tsalle da kuma kaucewa rauni.
- Dogon igiyar dole ne ya isa. Domin sanin ko wannan igiyar itace wacce ta dace da tsayinka, zamu sanya ƙafa ɗaya a tsakiyar igiyar. Kamun ya kamata ya kai tsayin kafada. Wannan shine yadda muke tabbatar da cewa tsawon igiyar ya isa tsawanmu.
- Dole ne mu sanya kanmu cikin kyakkyawan hali. Wato, ƙashin ƙugu ya zama mai ƙarfi kuma ƙafafu sun ɗan lankwasa a kan haɗin ƙafafun. Ta wannan hanyar, muna guje wa ingantaccen faɗaɗa gwiwoyi.
- Wadanda kawai ke da alhakin motsa igiyoyin sune wuyan hannu. Kada muyi motsi da makamai. Zamu karkatar da motsi ne kawai tare da cika tsoka.
- Dole ne ku ba da fifiko kan ɗaukar ƙananan tsalle kafin manyan tsalle. Wannan shine yadda muke ba da tabbacin cewa zamu iya yin wannan aikin na tsawon lokaci don ƙona calori mafi girma. Da manyan jakuna zaka gajiya da wuri kuma zaka iya rasa daidaituwar ka.
- Don ƙara ɗan wahalar motsa jiki, za mu iya ɗaukar wasu igiyoyi masu tsalle waɗanda suke da ƙuƙuka masu nauyi ko wuyan wuyan hannu.
Wasu daga cikin raunin irin wannan motsa jiki shine yana da tasiri mai ƙarfi idan ya shafi shafar gidajenmu. Wannan na iya haifar mana da rauni a ɓangaren ƙafafu, musamman gwiwoyi ko kwatangwalo. Wajibi ne don sanya takalmin da zai iya ɗaukar tasirin.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da fa'idodi daban-daban na tsalle igiya.