Me yasa motsa jiki yake da matuƙar muhimmanci? (Me yasa motsa jiki yake da hikima) Bari mu yi magana game da wannan!

Wataƙila ka ji cewa motsa jiki yana da 'kyau ga jiki', ko ba haka ba? Gaskiya ne. Amma shin ka san cewa motsa jiki ba wai kawai yana da kyau ga lafiyar jikinka ba, har ma yana da matuƙar amfani ga hankalinka? To, idan ka motsa jiki ta hanyar da ta dace da kai, jikinka zai ji daɗi, yanayinka zai inganta, kuma kuzarinka zai ƙaru. Don haka, bari mu dubi ainihin abin da motsa jiki yake, fa'idodin da yake kawo mana, da kuma yadda za mu iya sanya shi ya zama wani ɓangare na rayuwarmu.

Menene fa'idodin motsa jiki a gare ku?

Masana sun ce ya kamata matashi ya sami akalla mintuna 60 na motsa jiki mai ƙarfi zuwa matsakaici a rana. Me yasa? Ga wasu dalilai:

• Yana da kyau ga dukkan jiki da tunani: Yi tunani game da shi, lokacin da kake motsa jiki, lafiyar kwakwalwarka tana inganta , kuma yana zama da sauƙin tunawa da abin da ka koya. Wasu mutane suna fuskantar matsalolin barci da dare, kuma wannan ma mafita ce mai kyau ga hakan. Lokacin da kake motsa jiki, akwai wasu sinadarai da jikinka ke fitarwa, waɗanda ke sa ka ji daɗi da annashuwa. A takaice dai, yana rage haɗarin baƙin ciki kuma yana taimakawa wajen sarrafa ji kamar damuwa . Bugu da ƙari, lokacin da ka kammala wani buri - ka yi tunani game da wani abu kamar koyon sabon tsarin rawa da kyau - yana ba ka babban jin daɗin gamsuwa da kai, ko ba haka ba? Ana iya cimma wannan jin cikin sauƙi ta hanyar motsa jiki.

• Yana taimakawa wajen kiyaye lafiyayyen nauyi da kuma kariya daga cututtuka: Motsa jiki akai-akai na iya taimakawa wajen hana karuwar nauyi da ba dole ba. Ba wai kawai hakan ba, yana iya taimakawa wajen kare kai daga cututtuka masu tsanani da dama, kamar Ciwon Suga Nau'i na 2 , Ciwon Zuciya , da Hawan Jini . Motsa jiki na ƙarfafa ƙashi - kamar tsalle, gudu, da ɗaga nauyi - na iya taimakawa wajen kiyaye ƙasusuwanku da ƙarfi .

• Yana taimaka maka ka tsufa da kyau: Wannan bazai yi maka kama da babban abu ba yanzu. Amma, saboda motsa jikin da kake yi a yau, jikinka zai gode maka a nan gaba. Ka sani, daidai ne.Motsa jiki zai iya inganta rayuwarka - wato, ikonka na jin daɗin rayuwa - yayin da kake tsufa. Hakanan zai iya taimakawa wajen kiyaye lafiyar kwakwalwa da rage haɗarin kamuwa da cututtuka kamar cutar Alzheimer (cutar kwakwalwa da ke haifar da rashin tunawa). Wasu mutane suna iya faɗuwa yayin da suke tsufa, kuma motsa jiki na iya taimakawa wajen hana faɗuwa da raunuka.

A taƙaice dai, motsa jiki yana ɗaya daga cikin mafi kyawun jarin da za ku iya yi wa jikinku da hankalinku!

Manyan sassa uku na shirin motsa jiki mai daidaito

Idan za ka fara motsa jiki, ya kamata ka yi la'akari da waɗannan fannoni uku:

1. Motsa Jiki Mai Sauri

2. Motsa jiki na ƙarfafa tsoka (Horar da ƙarfi)

3. Ayyukan Sassauci

Bari mu yi magana game da 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 shine kawai duk wani motsa jiki da ke ƙara bugun zuciyarka da kuma ƙara yawan numfashinka. Idan kana yin irin wannan motsa jiki akai-akai, zuciyarka da huhunka suna ƙaruwa kuma suna fara isar da iskar oxygen (ta hanyar ƙwayoyin jini masu iskar oxygen) zuwa dukkan sassan jikinka.

Idan kana buga wasannin ƙungiya - kamar ƙwallon kwando, ƙwallon ƙafa, ko hockey - wataƙila za ka sami aƙalla mintuna 60 na motsa jiki mai kyau a ranakun atisayenka.

Amma idan ba ka buga wasannin ƙungiya ba, kada ka damu. Akwai wasu hanyoyi da yawa na yin motsa jiki na zuciya!

• Keke
• Gudu
• iyo
• Rawa
• Tafiya mai sauri
• Wasan tennis
• Yin yawo a kan duwatsu

Za ka iya zaɓar ɗaya daga cikin waɗannan.

Me game da horar da ƙarfi?

Duba, motsa jiki ba wai kawai yana da kyau ga zuciyarka ba ne. Sauran tsokoki a jikinka ma suna son motsa jiki. Idan ka yi amfani da tsokoki, idan ka yi aiki da su, suna ƙara ƙarfi.

Wani fa'idar samun tsokoki masu ƙarfi shine suna ba da tallafi mai kyau ga gidajenku kuma suna rage haɗarin rauni . Ayyukan da ke ƙarfafa tsokoki suma suna ƙarfafa ƙasusuwanku.

Ba koyaushe sai ka ɗaga nauyi don ƙarfafa tsokoki da ƙasusuwan ka ba. Motsa jiki daban-daban yana ƙarfafa ƙungiyoyin tsoka daban-daban. Misali:

• Ƙarfafa hannuwanka: Yin kwale-kwale, jan-up, da tura-up suna da kyau. Ka tuna da waɗannan motsa jiki da ka saba yi a lokacin wasanni a makaranta? Waɗannan su ne.
• Ƙarfafa ƙafafunka: Za ka iya yin abubuwa kamar gudu, hawa keke, yin kwale-kwale, yin tsere a kan dusar ƙanƙara, da sauransu. Haka kuma, motsa jiki kamar su durƙusa da ɗaga ƙafafu suna da kyau sosai ga ƙafafunka.
• Ƙarfafa tsokoki na ciki da na tsakiya: Yana da wuya a sami wani abu mafi kyau fiye da yin iyo a kan kwale-kwale, motsa jiki na yoga ko Pilates , sandunan motsa jiki , da kuma yin crunches.

Yadda ake haɓaka sassauci?

Motsa jiki ba wai kawai yana ƙarfafa zuciyarka, tsokoki, da ƙasusuwanka ba, har ma yana taimakawa wajen sa jikinka ya zama mai sassauci. Sassauci shine ikon shimfiɗawa da lanƙwasa tsokoki da haɗin gwiwa cikin sauƙi.

Kasancewa mai sassauci zai iya taimakawa wajen inganta wasan motsa jiki. Akwai wasu ayyuka, kamar rawa da wasannin fada, waɗanda ke buƙatar sassauci mai yawa. Duk da haka, ƙarin sassauci na iya taimaka wa mutum ya yi aiki mafi kyau a wasu wasanni, kamar ƙwallon ƙafa.

Yana da sauƙi a sami wasanni da ayyukan da ke haɓaka sassauci:

• Na yi yaƙi kamar karate
• Rawar Ballet
• Gymnastics
• Yoga

Waɗannan kyawawan zaɓuɓɓuka ne. Miƙewa bayan ka gama motsa jiki na iya taimakawa wajen inganta sassaucinka.

Ta yaya za ku ci gaba da wannan tsarin motsa jiki?

Babban dalilin da ya sa mutane da yawa ke daina motsa jiki bayan 'yan kwanaki shine saboda sun rasa sha'awa . Idan abin da kake yi ba shi da daɗi, yana da wuya a ci gaba, ko ba haka ba? Amma ka yi ƙoƙarin gano nau'ikan wasanni da ayyuka daban-daban da ke akwai, ka sami wani abu da ya dace da kai kuma wanda kake so. Ka yi tunanin cewa abokinka Nimali tana zuwa ajin rawa kowace maraice. Tana jin daɗinsa sosai, kuma ta sami damar sarrafa nauyinta. Hakanan zaka iya zaɓar wani abu da kake so.

Idan kana buƙatar ƙarin kwarin gwiwa , ka ɗauki darasi, ka shiga ƙungiya, ko kuma ka nemi aboki da zai motsa jiki tare da kai. To ba za ka rasa ko da wasa ba.

Idan kana buƙatar taimako wajen fara shirin motsa jiki wanda ya dace da kai da kuma matakin motsa jikinka, yi magana da koci ko ƙwararren mai motsa jiki a wurin motsa jiki.

A gaskiya ma, yin motsi da yawa da kuma rage zama yana da kyau ga kowa. Wannan gaskiya ne musamman ga mutanen da ke da nakasa ko kuma yanayin lafiya kamar asma . Duk da haka, idan kuna da wata matsala ta lafiya (misali, idan ba ku saba da motsa jiki ba), yana da mahimmanci ku yi magana da likitan ku kafin fara shirin motsa jiki.

Saƙon Ɗauka Gida

Don haka, idan aka haɗa duk waɗannan, wataƙila yanzu kun fahimci yadda motsa jiki yake da hikima da kuma amfani, ko ba haka ba?

Abu mafi kyau shine, ba a makara ba a fara motsa jiki!

Ko da ƙananan abubuwa za a iya ɗauka a matsayin motsa jiki - yi tunanin ɗan gajeren tafiya a keke, tafiya tare da karenka, ko kuma wasu ganye a lambu. Idan kai sabon shiga ne a motsa jiki, fara da 'yan mintuna a rana kuma a hankali ka yi aiki har zuwa mafi ƙarancin mintuna 60 da aka ambata a sama. Ka ƙaunaci jikinka kuma ka ba shi motsa jiki da yake buƙata. Sannan za ka iya rayuwa mai kyau da farin ciki!

Motsa jiki, motsa jiki, lafiya, rayuwa mai kyau, motsa jiki na numfashi na zuciya, ƙarfin tsoka, sassauci