Amfani 4 na Motsa Jiki na Kullum

Babban abin da ke tattare da motsa jiki

Motsa jiki da motsa jiki hanyoyi ne masu kyau don jin daɗi, inganta lafiya, da kuma jin daɗi. Akwai nau'ikan jagororin motsa jiki guda biyu ga yawancin manya masu lafiya:

• Horar da Zuciya
A sami aƙalla minti 150 na motsa jiki mai matsakaicin ƙarfi ko minti 75 na motsa jiki mai ƙarfi a kowane mako ko kuma a canza tsakanin su biyun. Ana ba da shawarar a daidaita ƙarfin motsa jiki na mako-mako na rabin sa'a a rana. Don samar da fa'idodi mafi girma ga lafiya da kuma taimakawa wajen rage kiba ko kiyaye nauyi, ana ba da shawarar aƙalla minti 300 a kowane mako. Duk da haka, ko da ƙaramin adadin motsa jiki yana da kyau ga lafiyarka kuma bai kamata ya zama nauyi ga rayuwarka ba.

• Horar da Ƙarfi
Ƙarfi - horar da dukkan manyan ƙungiyoyin tsoka aƙalla sau biyu a mako. Manufar ita ce a yi aƙalla motsa jiki ɗaya ga kowace ƙungiyar tsoka ta amfani da isasshen nauyi ko matakin juriya. Gajiya tsokoki bayan maimaitawa kamar 12 zuwa 15.

Motsa jiki mai matsakaicin ƙarfi na cardio ya haɗa da ayyuka kamar tafiya mai sauri, hawa keke, da iyo. Motsa jiki mai ƙarfi na cardio ya haɗa da ayyuka kamar gudu, dambe, da rawa ta cardio. Motsa jiki mai ƙarfi na iya haɗawa da ayyuka kamar amfani da nauyi, nauyi mai kyauta, jakunkuna masu nauyi, nauyin kansa, ko hawan dutse.
Idan kana son rage kiba, cimma takamaiman burin motsa jiki, ko kuma samun ƙarin amfani daga gare ta, ƙila kana buƙatar ƙara ƙarin motsa jiki na motsa jiki.
Ka tuna ka tuntuɓi likitanka kafin fara wani sabon shirin motsa jiki, musamman idan ba ka da tabbas game da lafiyarka, ko kuma ba ka daɗe kana motsa jiki ba, ko kuma kana da matsalolin lafiya na yau da kullun kamar cututtukan zuciya, ciwon suga ko gaɓɓai. Kumburi, da sauransu, idan wannan lamari ya faru, don Allah ka yi motsa jiki a ƙarƙashin jagorancin likita. Manufarmu ita ce mu sa jiki ya fi lafiya.

1. Motsa jiki don sarrafa nauyi

Motsa jiki zai iya taimakawa wajen hana yawan kiba ko kuma taimakawa wajen rage kiba. Idan kana yin motsa jiki, kana ƙona kalori. Da yawan motsa jiki, da yawan kalori da kake ƙonawa.

Yana daidaita aikin metabolism ta hanyar gina tsoka kuma yana haɓaka rushewar kitse da cin abinci. Tsoka yana haɓaka sha da amfani da fatty acids kyauta a cikin jini. Gina tsoka kuma yana ƙara amfani da glucose a cikin jini, yana hana canza yawan sukari zuwa kitse, ta haka yana rage samuwar kitse. Motsa jiki yana ƙara yawan metabolism na hutawa (RMR), wanda zai iya shafar metabolism na kitse ta hanyar shafar tsarin kula da neuro-humoral na jiki. Motsa jiki na iya shafar metabolism na kitse ta hanyar inganta lafiyar zuciya da numfashi.

2. Motsa jiki yana taimakawa wajen yaƙi da cututtuka da cututtuka

• Rage haɗarin kamuwa da cututtukan zuciya. Motsa jiki yana ƙarfafa zuciyarka kuma yana inganta zagayawar jini. Ƙara yawan kwararar jini yana ƙara yawan iskar oxygen a cikin jininka. Wannan yana taimakawa rage haɗarin kamuwa da cututtukan zuciya kamar yawan cholesterol, cututtukan jijiyoyin zuciya da bugun zuciya. Motsa jiki akai-akai na iya rage hawan jini da matakan triglyceride.

• Yana taimaka wa jikinka wajen sarrafa sukari da matakan insulin a jini. Motsa jiki na iya rage yawan sukarin jininka kuma yana taimaka wa insulin ɗinka ya yi aiki mafi kyau. Wannan zai iya rage haɗarin kamuwa da cututtukan metabolism da ciwon suga na nau'in 2. Idan kana da ɗaya daga cikin waɗannan yanayi, motsa jiki zai iya taimaka maka ka sarrafa shi.

3. Motsa jiki yana taimakawa wajen inganta yanayi

Mutanen da ke motsa jiki akai-akai suna da kwanciyar hankali a cikin motsin rai, suna jin kuzari a duk tsawon yini, suna samun ƙarin barci da dare, suna da kyawawan tunani, kuma suna jin annashuwa da kuma kyakkyawan fata game da kansu da rayuwarsu.

Motsa jiki akai-akai na iya yin tasiri mai kyau ga baƙin ciki, damuwa, da ADHD. Hakanan yana rage damuwa, yana inganta ƙwaƙwalwa, yana taimaka maka barci mafi kyau, kuma yana ɗaga yanayinka gaba ɗaya. Bincike ya nuna cewa daidai gwargwado na motsa jiki na iya yin babban canji, kuma ba kwa buƙatar sanya motsa jiki ya zama nauyi ga rayuwarka. Komai shekarunka ko matakin motsa jiki, za ka iya koyon amfani da motsa jiki a matsayin kayan aiki mai ƙarfi don magance matsalolin lafiyar kwakwalwa, haɓaka kuzarinka, inganta yanayinka, da kuma samun ƙarin amfani daga rayuwarka.

4. Motsa jiki na iya zama abin nishaɗi... da kuma zamantakewa!

Motsa jiki da motsa jiki na iya zama abin daɗi. Suna ba ku damar shakatawa, jin daɗin waje ko kuma kawai ku shiga cikin ayyukan da ke faranta muku rai. Motsa jiki kuma na iya taimaka muku haɗi da dangi ko abokai a cikin yanayi mai daɗi na zamantakewa.

Don haka, ku ɗauki darasin rukuni, ku yi yawo a kan dutse, ko ku je wurin motsa jiki don neman abokai masu irin ra'ayinsu. Nemo wani motsa jiki da kuke jin daɗi kuma ku yi shi. Abin ban haushi? Gwada wani sabon abu ko ku yi wani abu tare da abokai ko dangi.