Mutane da yawa suna yin mafarkin siriri, siffa mai siffa da kyakkyawa, jiki mai sautin murya. Amma sha'awa kadai bai isa ba: sakamakon ba ya zuwa ga waɗanda ba su yi kome ba. Kuma muhawara game da rashin lokaci da kuɗi don ziyartar kulake na motsa jiki kawai uzuri ne. Akwai hanyoyi da yawa don rage kiba a gida. Ɗayan su shine motsa jiki na yau da kullum tare da motsa jiki ga dukan jiki.
Ba tare da ƙarin kayan aiki da kayan aiki masu tsada ba, ta hanyar sadaukar da rabin sa'a a rana don aikin motsa jiki, ba za ku iya inganta siffar ku kawai ba, har ma da inganta lafiyar ku gaba ɗaya.
Muhimmancin horon motsa jiki na safe don asarar nauyi
Motsa jiki na safiya ba wai kawai yana taimaka muku farkawa ba, farin ciki da kawar da bacci. Yana haifar da dukkanin matakai masu mahimmanci a cikin jiki, yana kunna aikin kwakwalwa, yana daidaita karfin jini, yana ƙara yawan aikin mutum da juriya ga damuwa.
Rage nauyi ya fi tasiri da safe. A cikin rabi na farko na rana, jiki yana amsawa da yawa ga kaya: ana kunna tafiyar matakai na rayuwa kuma an ƙone kitsen mai. Horon motsa jiki na safe yana dusar da jin yunwa kuma yana hana ci gaba da cin abinci.
Mahimman dokoki don motsa jiki na safe don asarar nauyi
Domin motsa jiki na safiya don amfanar jiki, haifar da tafiyar matakai na rayuwa da asarar nauyi, da kuma samar da makamashi mai mahimmanci ga dukan yini, dole ne su dogara da waɗannan dokoki.
- Rukunin horo ya kamata ya ƙunshi motsa jiki waɗanda suka haɗa da duk manyan ƙungiyoyin tsoka.
- Ya kamata ku fara horo daga sama zuwa ƙasa: daga kai zuwa ƙafafu.
- Yana da kyau a ƙara nauyi a hankali yayin da ƙarfin jiki da jimiri ke girma.
- Kada ku tsallake aikin jiki: kuna buƙatar motsa jiki kowace rana.
- Tsawon lokacin azuzuwan yakamata ya zama aƙalla mintuna 15 kowace rana.
- Tsakanin hutu tsakanin motsa jiki yakamata ya zama kadan.
- Yana da kyau a canza tsarin horo akai-akai, ƙara shi tare da sababbin motsa jiki da rikitattun gyare-gyare na abubuwan wasanni da aka saba.
- Yana da kyau a horar da yayin sauraron kiɗan da kuka fi so.
- Kada ku ci komai awa daya ko kuma daga baya kafin a fara karatun. Rabin sa'a kafin horo, an yarda ku sha gilashin ruwan dumi. Wannan zai daidaita narkewa kuma zai taimaka cire kayan sharar gida daga jiki.
- Shawa mai ban sha'awa bayan motsa jiki na safe zai ninka tasiri na aikin motsa jiki, ƙara yawan ayyukan rigakafi na jiki, da ƙarfafawa da sautin jini.
- Tabbatar bin tsarin yau da kullun daidai. Barcin dare ya kamata ya ɗauki akalla sa'o'i 6.
- Dole ne dakin horo ya kasance da iska sosai a gaba.
Wani tasiri mai tasiri na motsa jiki don motsa jiki na safe don asarar nauyi
Ayyukan motsa jiki na safiya, kamar kowane motsa jiki, yakamata su ƙunshi ɓangaren dumama, shingen motsa jiki na yau da kullun kuma ya ƙare tare da abubuwa masu shimfiɗa da yawa.
Babban hadadden horo na kowace rana:
- karkatar da kai gaba, baya da kuma tarnaƙi;
- jujjuyawar madauwari na kai, kafadu, hannaye;
- lankwasawa zuwa tarnaƙi da ƙasa zuwa ƙafafu;
- jujjuyawar ƙashin ƙugu;
- Gudun a wuri tare da gwiwoyi masu tsayi;
- kawo hannunka tare da ma'auni zuwa bel don ƙarfafa biceps da latissimus dorsi (zaka iya amfani da dumbbells ko kwalabe da aka cika da ruwa ko yashi a matsayin ma'auni);
- turawa don ƙarfafa makamai, yin aiki da ƙwayoyin tsoka na baya, kirji da kafada;
- jiki yana ɗagawa daga wurin kwance, jujjuyawar nau'in V, ɗaga kafafun madaidaiciya da aka haɗa tare don ƙarfafa latsa ciki;
- squats don yin aiki da gindi da cinya;
- classic gaba lunges don kawar da bayyanar cellulite kuma samar da siffar zagaye na tsokoki na gluteal;
- jujjuya kafafunku daga tsaye kuma a kan kowane hudu don ƙarfafa kwatangwalo da gindinku;
- duk motsa jiki irin na plank don ƙarfafa ainihin tsokoki;
- lankwasawa zuwa ƙafafu daga wurin zama don shimfiɗa tsokoki da kwatangwalo a hankali;
- shimfiɗa kashin baya daga matsayi na tsaye kusa da bango (tare da hannaye sama, haye dabino).
Kowane kashi na motsa jiki ya kamata a maimaita sau 10-20. Zaɓi hanyar da ta fi dacewa a gare ku don guje wa ƙarancin numfashi da gajiya mai tsanani.
Za'a iya ƙara hadadden horo na asali tare da kowane motsa jiki na motsa jiki mai dacewa. Duk ya dogara da burin horo, yankunan matsala da abubuwan da ake so na mai yin wasan kwaikwayo.
Nau'in dacewa mai amfani
Kuna iya bambanta motsa jiki na safe tare da ƙarin zaɓuɓɓukan dacewa daban-daban:
- Juyawar Hula hoop: yana taimakawa kawar da kitse mai yawa akan ciki da kwatangwalo, yana rage girman kugu.
- Tsalle igiya: tasiri don ƙarfafa ƙananan ƙafafu, kawar da bayyanar cellulite akan cinya da gindi, ƙara ƙarfin jiki, da daidaita aikin tsarin zuciya.
- Gymnastics bisa ga ka'idar Tabata: yana ba ku damar inganta jikin ku da inganta lafiyar ku gabaɗaya a cikin ɗan gajeren lokaci mai yuwuwa.
- Numfashin motsa jiki: yana da tasiri mai amfani akan aiki na gabobin jiki da tsarin aiki masu mahimmanci, yana hanzarta tafiyar matakai na rayuwa da mai, yana ƙaruwa da rigakafi, yana daidaita aikin tsarin juyayi na tsakiya, inganta tsarin musayar oxygen tsakanin sel da kyallen takarda.
- Gudun gudu: yana taimakawa wajen ƙarfafa tsarin zuciya da jijiyoyin jini, inganta motsi na na'ura na haɗin gwiwa-ligamentous, yana hanzarta yaduwar jini da kwararar lymph.
- Wasanni ko tafiya ta Nordic: yana da hadadden tasirin ƙarfafawa gabaɗaya da tasirin warkarwa akan jikin ɗan adam.
Motsa jiki na safiya yana da amfani ga kowa da kowa: maza, mata, yara, tsofaffi, ƙwararrun 'yan wasa, masu sha'awar motsa jiki na yau da kullun da waɗanda ba sa buga wasanni kwata-kwata.
Yana sautin zaruruwan tsoka, yana ba da wadatar kuzari da ƙarfi, yana da tasiri mai fa'ida akan aiki na gabobin jiki da tsarin aiki masu mahimmanci, inganta lafiyar jiki gaba ɗaya, haɓaka rigakafi, da haɓaka asarar nauyi a hankali.
Koyarwar motsa jiki ta yau da kullun ita ce al'ada mai kyau wacce za ta ba ku kuzari da yanayi mai kyau ga dukan yini, fara tafiyar matakai na rayuwa a cikin jiki, daidaita jin daɗin ku, da haɓaka ƙwarewar tunani da aiki. Wannan aiki ne mai tasiri rigakafin ci gaban cututtuka na musculoskeletal tsarin, zuciya da jini.