A zamanin yau, kalmar 'Damuwa' wani abu ne da muke ji a kowane lokaci, kuma da alama ya zama wani ɓangare na rayuwarmu, ko ba haka ba? Da duk wannan, aiki a ofis, matsaloli a gida, ilimin yara, matsalolin kuɗi ... Ya zama al'ada a ji babban nauyi a kanmu da kuma babban matsin lamba a zukatanmu. Lokacin da wannan damuwa ta hankali ta ƙaru, ba wai kawai ta ƙare ba. Hakanan yana fara haifar da cututtuka daban-daban a jikinmu. Kullum muna fama da ciwon kai, muna jin kamar ba mu da rai, ba za mu iya yin barci mai kyau ba, kuma mu yi fushi. A wasu lokutan kamar waɗannan, da yawa daga cikinmu suna tunanin za mu iya rage wannan ta hanyar shan magani ko yin barci. Amma shin kun san cewa mafi kyawun mafita, mafi kyau, kuma mafi dorewa ga wannan damuwa ta hankali yana cikin jikinmu? Wannan shine motsa jiki.
Ta yaya motsa jiki ke rage damuwa da gaske?
Duk mun san cewa motsa jiki yana da kyau a gare mu. Amma ta yaya yake rage damuwa? Kimiyyar da ke bayansa abu ne mai sauƙi.
Ka yi tunani a kai, idan muka motsa jiki, wato, idan muka yi tafiya, muka gudu, ko muka yi rawa har sai mun yi gumi, kwakwalwarmu tana samar da wasu sinadarai na musamman. Muna kiran waɗannan endorphins . Ana kiran waɗannan 'hormones masu daɗi' . Kamar maganin rage zafi, waɗannan endorphins suna rage damuwa da baƙin ciki a cikin zukatanmu kuma suna kawo farin ciki da annashuwa ga zukatanmu. Shin ka tuna yadda kake jin annashuwa sosai bayan motsa jiki mai wahala? Wannan saboda waɗannan endorphins ne.
Hakazalika, motsa jiki yana taimakawa wajen rage yawan 'hormone na damuwa' da ake kira cortisol, wanda shine babban abin da ke haifar da damuwa. Don haka, yayin da ake ƙara hormones na farin ciki a gefe guda, yana kuma rage hormones na damuwa a gefe guda, wanda hakan ke sanya motsa jiki ya zama babban makami don yaƙar damuwa.
Wasu manyan fa'idodi na motsa jiki!
Baya ga rage damuwa, motsa jiki akai-akai yana da fa'idodi da yawa ga jikinmu da hankalinmu. Bari mu dubi wasu daga cikin mafi mahimmanci.
| fa'ida | A cikin sauƙi... |
|---|---|
| Barka da dare. | Shin kana fuskantar matsalar barci da daddare saboda damuwa? Motsa jiki akai-akai zai iya taimaka maka samun barci mai zurfi da natsuwa. |
| Lafiyar Zuciya | Yana rage hawan jini da kuma yawan sinadarin cholesterol, sannan yana rage barazanar kamuwa da cututtukan zuciya. |
| Ƙarfin jiki ya ƙaru | Ko da yake yana iya zama kamar gajiya da farko, idan ka ci gaba da yin sa, za ka ji wartsakewa da kuzari a duk tsawon yini. |
| Kula da nauyin jiki | Yana taimakawa wajen kiyaye nauyin jiki mai kyau, wanda kuma yana da matukar muhimmanci ga lafiyar kwakwalwa. |
| Ƙarfafa garkuwar jiki | Yana ƙarfafa garkuwar jiki don kare shi daga mura da tari akai-akai. |
| Ƙara ƙarfin gwiwa | Idan jikinka yana cikin koshin lafiya kuma ka ji kamar za ka iya yin wani abu, za ka ji daɗi game da kanka kuma ka sami kwarin gwiwa. |
| Ikon yarda | Motsa jiki kamar bimbini ne a cikin motsi, wanda ke inganta ikon mayar da hankali da kuma mai da hankali. |
Menene alaƙar da ke tsakanin gumi da garkuwar jiki?
Wasu mutane suna tunanin cewa yin gumi da yawa shine mafi kyawun motsa jiki kuma yana ƙona kitse mai yawa. Wannan ba gaskiya bane gaba ɗaya. Babban aikin gumi shine sanyaya jiki, wanda ke dumama yayin motsa jiki. Yawan gumin da kake fitarwa ya dogara da abubuwa kamar nau'in jikinka da yanayin zafi na muhalli.
Amma garkuwar jikiTsarin yana da alaƙa kai tsaye da motsa jiki. Shin ka sani? Motsa jiki mai matsakaici , kamar tafiya mai sauri na 'yan mintuna, yana ƙarfafa ƙwayoyin jikin da ke yaƙi da cututtuka na ɗan lokaci. Wannan zai iya taimaka maka ka rage rashin lafiya akai-akai.
Amma ku tuna, motsa jiki da yawa, fiye da abin da jikinku zai iya yi, na iya yin wani tasiri akasin haka. Yana iya raunana garkuwar jikinku kuma ya ƙara haɗarin kamuwa da rashin lafiya. Don haka ya fi kyau a yi komai a hankali.
Yadda za a zaɓi motsa jiki da ya dace don ku ce 'Bye' ga damuwa?
Wannan ita ce tambaya mafi muhimmanci. "Wane irin motsa jiki ya kamata in yi?" Babu wani motsa jiki mai girma ɗaya da ya dace da kowa. Wasu mutane suna son gudu, wasu kuma suna son rawa. Abu mafi mahimmanci shine zaɓar wani abu da kake jin daɗi kuma za ka iya ci gaba da yi .
Motsa Jiki na Zuciya/Aerobic
Waɗannan motsa jiki ne da ke ƙara bugun zuciyarka da kuma saurin numfashi. Suna da kyau wajen samar da endorphins.
- Tafiya mai sauri
- Yin gudu ko yin jogging
- iyo
- Keke
- Rawa ga waƙa
Horar da Ƙarfi
Waɗannan abubuwa suna ƙarfafa tsokoki. Idan tsokoki suka yi ƙarfi, metabolism ɗin jiki yana ƙaruwa.
- Ɗaga nauyi
- Motsa jiki kamar squats da tura-ups
- Amfani da madaurin juriya
Darussan Jiki da Hankali
Waɗannan suna da kyau musamman don rage damuwa saboda suna haɗa yanayin jiki, numfashi, da kuma bimbini.
- Yoga
- Tai Chi
- Pilates
To, yanzu ina za ka fara?
Kada ka yi tunani mai girma. Ba sai ka je dakin motsa jiki ba. Fara da ƙaramin abu.
1. Fara da ɗan ƙaramin abu: A ware mintuna 15-20 a rana, kwana 3 a mako. Da zarar ya zama al'ada, a hankali a ƙara lokacin.
2. Ka sanya shi ya zama al'ada: Idan zai yiwu, motsa jiki a lokaci guda kowace rana. Yin sa da safe zai taimaka maka ka ci gaba da samun kuzari a duk tsawon yini.
3. Kar ka manta da dumamawa da sanyaya jiki:Yana da mahimmanci a yi ɗumi na kimanin mintuna 5 kafin a fara motsa jiki sannan a huce daga baya. Wannan zai iya taimakawa wajen hana raunuka.
4. Saurari jikinka: Idan kana jin rashin jin daɗi ko ciwo, kada ka tilasta wa kanka . Ka ɗan huta.
5. Nemi shawarar likita: Idan kana da wata cuta mai tsanani, kamar cututtukan zuciya, ciwon suga, ko kiba, ko kuma idan kana da shekaru sama da 40 kuma ba ka taɓa yin motsa jiki ba a da, ya fi kyau kuma mafi aminci ka yi magana da likitanka kafin ka fara wani sabon shirin motsa jiki.
Saƙon Ɗauka Gida
- Damuwa matsala ce ga mutane da yawa a yau. Motsa jiki hanya ce mai ƙarfi ta halitta don magance ta.
- Idan muka motsa jiki, kwakwalwarmu tana samar da 'hormones masu farin ciki' (endorphins) kuma tana rage yawan 'hormones masu damuwa' (cortisol).
- Ba sai ka je wurin motsa jiki ba. Ko da tafiya mai sauri, rawa a gida, ko aikin lambu hanyoyi ne masu kyau na motsa jiki.
- Abu mafi mahimmanci shine ka zaɓi wani abu da kake jin daɗinsa kuma zaka iya ci gaba da yi.
- Fara da ƙanƙanta, saurari jikinka, sannan a hankali ƙara lokacin motsa jikinka.
- Idan kana da wata damuwa game da lafiya, yana da matukar muhimmanci ka yi magana da likitanka kafin ka fara kowane shirin motsa jiki.
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