Ayyukan motsa jiki ba za su iya ɓacewa daga ajanda ba. Kuma shine keɓe fewan awanni a mako yana da mahimmanci don kiyaye dacewa ta jiki da tunani.
San menene motsawar motsa jiki, yadda ake aiwatar da su, menene duk fa'idodin su da sauransu abubuwan da kuke buƙatar sani kafin saka su cikin horo:
Jerin ayyukan motsa jiki
Ayyukan motsa jiki suna da halin kara karfin zuciya da hanzarta numfashi na dogon lokaci (aƙalla minti 30). Ta wannan hanyar, ba kamar anaerobic ba, wannan nau'in motsa jiki yana buƙatar samar da makamashi koyaushe. Jiki yana samun wannan kuzarin daga mai, oxygen, da kuma carbohydrates.
Running
Gudun shine shahararren wasan motsa jiki. Wataƙila saboda ana iya aiwatar dashi kusan ko'ina ko kuma kawai saboda abin yana da jaraba da gaske. Barin salon zama a baya na iya zama da wahala, amma da zarar kun rataye shi, abin yaudara zai tafi ba tare da minti 30 (ko fiye) na gudana na yau da kullun ba.
Tafiya
Don aiwatar da wannan aikin a aikace kawai kuna buƙatar samun takalmin dacewa. Idan nisan aiki ya wadatar, zaku iya tafiya da ƙafa don haka kuyi amfani da tafiyar don motsa jiki. Kuna iya tafiya a waje (duka a cikin ƙauye da cikin birni), amma kuma a kan matattakala. Don zama mai inganci yana da mahimmanci a tabbatar bugun zuciyar ka ya karu. Samun wurin ta hanyar sauƙaƙe saurin tafiyarku da hawa wuraren da ke kan tudu.
Gym inji
Kayan motsa jiki na motsa jiki, motsa jiki na motsa jiki, injin motsa jiki ... Gyms suna ba da zaɓuɓɓuka masu kyau da yawa don yin atisayen motsa jiki a cikin gida. Kyakkyawan ra'ayi don tsari daga sanyi da ruwan sama lokacin hunturu.
Gudun keke
Hawan keke babban motsa jiki ne. Amma tafiya mai sauƙi bazai isa ba don samun bugun zuciyar da kake buƙata. Tafiya cikin sauri ko ta raƙuman wurare. Idan numfashin ka yana tsere yana nufin kana aiki sosai.
Yin iyo
Idan gwiwoyinku ba suyi kyau tare da gudu ba, la'akari da iyo. Dalili kuwa shine ruwa buoyancy ne mafi alheri ga gidajen abinci fiye da wuya kwalta.
Ci gaba ko horo na tazara?
Ci gaba da horo shine wanda ke kula da irin matakin ƙoƙari na mintuna 20-60 ba tare da hutawa ba. Sabanin haka, horarwar tazara ta dabam-dabam na zurfafa aiki da kuma dawo da aiki. Idan sun dauki sifar zane, hanyar da za ta ci gaba za ta kasance madaidaiciya, yayin da tazarar za ta bayyana jerin kololuwa.
Ana la'akari da cewa, godiya ga gaskiyar cewa an sabunta ƙarfi tsakanin ƙoƙari, a cikin horo na tazara kuna aiki da yawa, kuma ta haka ne ake samun cigaba sosai. Misali shi ne yin gudu na mintina uku, tafiya na minti daya, da maimaitawa. Hakanan zaka iya saita lokacin kowane tazara gwargwadon yadda kake ji a kowane lokaci.
ma, hutu cikin doguwar motsa jiki yana hana atisayen motsa jiki zama na iska. Wannan saboda suna ba da damar bugun zuciyar ya dawo zuwa kewayon aerobic.
Amfanin horo na giciye
Me yasa za ku iyakance kan guda ɗaya alhali za ku iya samun su duka? Koyarwar giciye ko horo na giciye yana haɗuwa da ayyukan motsa jiki daban-daban. Misali, iyo a ranakun Litinin, keke a ranar Laraba da kuma yin gudu a ranar Juma'a.
Koyarwar giciye yana taimakawa aiki da tsokoki da kuma cikin ƙarin kwatance. Ta wannan hanyar, ana samun cikakkiyar horo yayin hana rauni. Hakanan, tunda yin wannan motsa jiki koyaushe yakan zama mai banƙyama, ana ɗauka don taimaka muku ci gaba da ƙarfafawa.
Fa'idojin motsa jiki
Aikin motsa jiki yana taimaka muku rayuwa mafi tsayi da kyau. Kuma hakan yana da kyakkyawan tasiri akan mahimman abubuwan kiwon lafiya. Ciki har da aikin motsa jiki da kuka zaɓa a cikin rayuwa mai kyau zai taimaka muku:
- Sarrafa nauyi
- Tsayar da cututtuka (kiba, hauhawar jini, rubuta ciwon sukari na 2 ...)
- Sarrafa cututtukan yau da kullun (hauhawar jini, matakan hawan jini ...)
- Rage matakan cholesterol mara kyau (LDL) da haɓaka kyakkyawan cholesterol (HDL)
- Starfafa zuciya
- Jinkirta fahimi
- Stara ƙarfi
- Inganta yanayi da inganta wasu halaye na tunani, kamar baƙin ciki da damuwa
Frequency
Don jin duk amfaninta, an shawarce ku da karimci tare da yawan mita da kuma tsawon lokacin motsa jiki. Da kyau, ya kamata ku yi atisayen motsa jiki a yawancin ranakun mako. A gefe guda, yana da matukar muhimmanci a hada da ranakun hutu don hana illolin aikin wuce gona da iri.
Haɗa su tare da ƙarfin motsa jiki
Yin aiki a kai a kai kan ƙirƙirawa da ƙarfafa tsokoki (squats, tura-ups, lifting nauyi ...) shine mabuɗin don mafi kyawun mafi dacewa.
Haɗa ayyukan motsa jiki tare da aikin motsa jikin ku (zai iya kasancewa a rana ɗaya ko a ranaku daban-daban). Yourarfafa tsokoki zai taimake ka ka jinkirta farkon farawar gajiya da hana rauni.