Wataƙila kun taɓa jin labarin cewa motsa jiki "yana da kyau a gare ku." Wannan gaskiya ne. Amma shin kun san cewa motsa jiki ba wai kawai yana da alaƙa da lafiyar jikinku ba ne - yana kuma da matuƙar amfani ga hankalinku? Idan kun ga ayyukan da suka yi muku aiki, za ku sami kuzari da kuzari, kuma yanayinku ya fara haske. Don haka, bari mu bincika abin da motsa jiki yake nufi da gaske, fa'idodin da yake bayarwa, da kuma yadda za ku iya sanya shi ya zama wani ɓangare na rayuwarku ta yau da kullun ba tare da wata matsala ba.
Menene Manyan Fa'idodin Motsa Jiki?
Masana kiwon lafiya sun ba da shawarar cewa matasa su yi ƙoƙarin yin motsa jiki na matsakaici zuwa mai ƙarfi aƙalla mintuna 60 kowace rana. Me yasa? Ga manyan dalilan:
- Fa'idodi ga jiki da tunani: Yi tunani game da shi: lokacin da kake motsa jiki, lafiyar kwakwalwarka tana inganta , wanda ke sauƙaƙa koya da riƙe bayanai. Idan kana fama da barci, motsa jiki akai-akai na iya zama mafita mai kyau. Yayin da kake motsa jiki, jikinka yana fitar da takamaiman sinadarai waɗanda ke haɓaka yanayinka kuma suna taimaka maka jin annashuwa. A takaice, yana taimakawa rage haɗarin baƙin ciki kuma yana taimaka maka wajen sarrafa damuwa da sauran abubuwan da ke haifar da damuwa . Bugu da ƙari, cimma burin motsa jiki na mutum - kamar koyon sabon salon rawa - yana ba ka kyakkyawan jin daɗin alfahari da nasara.
- Kiyaye lafiyayyen nauyi da hana cututtuka: Motsa jiki akai-akai yana taimakawa wajen hana karuwar nauyi da ba a so. Bayan haka, kayan aiki ne mai ƙarfi wajen kare kanka daga cututtuka masu tsanani kamar Ciwon suga na Type 2 , cututtukan zuciya , da hawan jini . Ayyukan ƙarfafa ƙashi - kamar tsalle, gudu, ko ɗaga nauyi - suna taimakawa wajen kiyaye ƙasusuwanku da ƙarfi .
- Tsufa cikin ladabi: Wataƙila ba abu ne mai muhimmanci a yanzu ba, amma a nan gaba za ku gode muku da motsa jikin da kuke yi a yau. Motsa jiki akai-akai yana inganta rayuwarku sosai yayin da kuke tsufa. Yana tallafawa lafiyar kwakwalwa na dogon lokaci kuma yana taimakawa rage haɗarin kamuwa da cututtuka kamar cutar Alzheimer . Kasancewa cikin aiki kuma yana inganta daidaito da haɗin kai, wanda ke taimakawa hana faɗuwa da raunuka daga baya a rayuwa.
A taƙaice dai, motsa jiki shine mafi kyawun jarin da za ka iya yi a jikinka da kuma hankalinka!
Muhimman Abubuwa Uku Na Motsa Jiki Mai Daidaituwa
Idan kana fara aiki ne kawai, ka tuna da waɗannan fannoni uku:
1. Motsa Jiki Mai Sauri
2. Horar da Ƙarfi
3. Ayyukan Sassauci
Bari mu duba kowanne daga cikin waɗannan dalla-dalla .
Yaya zan yi motsa jiki na Aerobic?
Kamar sauran tsokoki, zuciyarka tana son motsa jiki mai kyau. Motsa jiki mai motsa jiki a zahiri duk wani aiki ne da ke ƙara bugun zuciyarka kuma yana sa ka numfashi da ƙarfi. Yayin da kake ci gaba da waɗannan ayyukan, zuciyarka da huhunka suna ƙaruwa, wanda ke ba su damar isar da iskar oxygen ga kowane ɓangare na jikinka yadda ya kamata.
Idan kana cikin wasannin ƙungiya—kamar ƙwallon kwando, ƙwallon ƙafa, ko wasan hockey—za ka iya samun aƙalla mintuna 60 na motsa jiki mai inganci a lokacin zaman horonka.
Idan ba ka buga wasannin ƙungiya ba, kada ka damu! Akwai hanyoyi da yawa don ƙara bugun zuciyarka:
- Keke
- Gudu
- iyo
- Rawa
- Tafiya mai sauri
- Yin wasan tennis
- Yin yawo a kan duwatsu
Za ka iya zaɓar duk wani aiki da ka fi jin daɗinsa.
Me Game da Horar da Ƙarfi?
Fa'idodin motsa jiki ba su tsaya a zuciyarka ba. Tsokokinka suna bunƙasa idan aka yi amfani da su wajen juriya. Idan ka yi amfani da tsokokinka, suna ƙara ƙarfi da juriya.
Tsokoki masu ƙarfi kuma suna ba da tallafi mafi kyau ga gidajenku kuma suna rage haɗarin rauni sosai. Horar da ƙarfi kuma yana taka muhimmiyar rawa wajen kiyaye yawan ƙashi.
Ba koyaushe kake buƙatar nauyi mai nauyi don gina ƙarfi ba. Motsa jiki daban-daban yana kai hari ga ƙungiyoyin tsoka daban-daban. Misali:
- Don ƙarfafa hannuwanku: Yin kwale-kwale, ja-da ...
- Don ƙarfafa ƙafafunku: Gudun gudu, hawan keke, kwale-kwale, da kuma yin tsere a kan dusar ƙanƙara suna da kyau. Haka kuma, yin tsalle-tsalle da ɗaga ƙafafu suna da tasiri sosai.
- Don ƙarfafa zuciyarka da kuma cikinka: Yin kwale-kwale, Yoga , Pilates , alluna, da kuma yin crunches suna da wuyar shawo kansu.
Yadda Ake Inganta Sauƙin Sauƙi?
Motsa jiki ba wai kawai yana da ƙarfi da lafiyar zuciya ba ne, har ma yana da alaƙa da kasancewa mai laushi. Sassauci yana nufin ikon tsokoki da gidajenku na motsawa cikin dukkan motsinsu.
Ƙarin sassauci zai iya inganta wasanka. Duk da cewa ayyuka kamar rawa ko fasahar yaƙi suna buƙatar babban sassauci, samun jiki mai laushi yana taimakawa a kusan kowace wasanni ko ayyukan yau da kullun. Hanyoyi na yau da kullun don inganta sassauci sun haɗa da:
- Fannin faɗa kamar Karate
- Ballet
- Gymnastics
- Yoga
Duk waɗannan zaɓuɓɓuka ne masu kyau. Miƙewa bayan motsa jiki kuma hanya ce mai kyau ta kiyaye da kuma inganta sassaucin jikinka.
Yaya Za Ku Ci Gaba Da Yin Motsa Jiki?
Babban dalilin da ya sa mutane ke daina motsa jiki shine rashin sha'awa . Idan ba abin sha'awa ba ne, yana da wuya a ci gaba da yin hakan! Bincika wasanni da ayyuka daban-daban har sai kun sami wani abu da kuke so da gaske. Idan kuna buƙatar ƙarin kwarin gwiwa , yi la'akari da shiga aji, ƙungiya, ko neman "abokin hulɗa mai ɗaukar nauyi" don yin motsa jiki tare da ku.
Idan kana buƙatar taimako wajen ƙirƙirar tsarin da ya dace da matakin motsa jikinka, kada ka yi jinkirin yin magana da koci ko ƙwararren masanin motsa jiki a wani wurin motsa jiki na gida.
A ƙarshe, yin motsi da yawa da kuma rage zama yana da amfani ga kowa. Wannan ya shafi ko da kuna da ƙalubalen motsi ko yanayin lafiya kamar asma . Duk da haka, idan kuna da wata damuwa ta likita, yana da mahimmanci ku tuntuɓi likitan ku kafin fara sabon tsarin motsa jiki mai ƙarfi.
Saƙon Ɗauka Gida
Idan ka haɗa komai, a bayyane yake cewa motsa jiki akai-akai yana ɗaya daga cikin mafi wayo da daraja da za ka iya yi wa kanka.
Mafi kyawun ɓangaren shine, ba a taɓa makara ba don farawa!
Ko da ƙananan ayyuka suna da mahimmanci—yin keke na ɗan lokaci, yin tafiya da karenka, ko yin ayyukan gida. Idan kai sabon shiga ne a motsa jiki, fara da mintuna kaɗan a rana kuma a hankali ka yi aiki har zuwa ga wannan burin na mintuna 60. Ka ƙaunaci jikinka, kuma ka ba shi motsin da ya cancanta. Za ka kasance a kan hanyarka ta zuwa rayuwa mai koshin lafiya da farin ciki!
Motsa Jiki, Motsa Jiki, Lafiya, Rayuwa Mai Kyau, Motsa Jiki Mai Sauƙi, Ƙarfin Tsoka, Sassauci
