Kasan layi akan motsa jiki

Motsa jiki da motsa jiki hanyoyi ne masu kyau don jin da?i, inganta lafiya, da jin da?i. Akwai jagororin motsa jiki iri biyu don yawancin manya masu lafiya:

? Horon Cardio
Samun a?alla mintuna 150 na motsa jiki mai matsakaicin ?arfi ko mintuna 75 na motsa jiki mai ?arfi a kowane mako ko musanya tsakanin su biyun. Ana ba da shawarar daidaita ?arfin motsa jiki na mako-mako na rabin sa'a a rana. Don samar da fa'idodin kiwon lafiya mafi girma da taimako tare da asarar nauyi ko kiyayewa, ana ba da shawarar mafi ?arancin mintuna 300 a kowane mako. Duk da haka, ko da ?aramin motsa jiki yana da kyau ga lafiyar ku kuma bai kamata ya zama nauyi a rayuwar ku ba.

? ?arfafa Horarwa
?arfi-horas da duk manyan ?ungiyoyin tsoka a?alla sau biyu a mako. Manufar ita ce a yi a?alla saiti ?aya na motsa jiki don kowace ?ungiyar tsoka ta amfani da isasshen nauyi ko matakin juriya. Gaji da tsokoki bayan kusan maimaita 12 zuwa 15.

Matsakaicin-tsarin motsa jiki na motsa jiki ya ha?a da ayyuka irin su tafiya mai ?arfi, keke, da iyo. Babban ?arfin zuciya ya ha?a da ayyuka kamar gudu, dambe, da rawar cardio. ?arfafa horo na iya ha?awa da ayyuka kamar amfani da ma'auni, kyauta kyauta, jakunkuna masu nauyi, nauyin kansa, ko hawan dutse.
Idan kana so ka rasa nauyi, kai takamaiman ma?asudin dacewa, ko samun ?ari daga ciki, ?ila ka bu?aci ?ara matsakaicin cardio.
Ka tuna ka tuntubi likitanka kafin fara sabon tsarin motsa jiki, musamman ma idan ba ka da tabbas game da yanayin lafiyarka, ba ka da?e da motsa jiki ba, ko kuma kana da matsalolin kiwon lafiya na yau da kullum kamar cututtukan zuciya, ciwon sukari ko ha?in gwiwa Kumburi, da dai sauransu. yanayin da ke sama yana faruwa, don Allah motsa jiki a ?ar?ashin jagorancin likita. Manufarmu ita ce sanya jiki ya fi koshin lafiya.

1. Motsa jiki don sarrafa nauyi

Motsa jiki zai iya taimakawa wajen hana yawan kiba ko kuma taimakawa wajen kula da asarar nauyi. Lokacin da kuke yin aikin jiki, kuna ?one calories. Mafi tsananin motsa jiki, yawan adadin kuzari da kuke ?onewa.

Yana daidaita aikin rayuwa ta hanyar gina tsoka kuma yana inganta rushewar mai da amfani. Muscle yana ha?aka ?auka da amfani da fatty acids kyauta a cikin jini. Gine-ginen tsoka kuma yana ?ara yawan amfani da glucose a cikin jini, yana hana jujjuya yawan sukari zuwa mai, ta yadda zai rage samuwar mai. Motsa jiki yana ?ara yawan adadin kuzari (RMR), wanda zai iya shafar metabolism na mai ta hanyar rinjayar tsarin tsarin neuro-humoral na jiki. Motsa jiki na iya shafar metabolism na mai ta hanyar inganta lafiyar zuciya.

2. Motsa jiki yana taimakawa wajen ya?ar yanayin lafiya da cututtuka

? Rage ha?arin cututtukan zuciya. Motsa jiki yana ?arfafa zuciyar ku kuma yana inganta zagayawa. ?ara yawan jini yana ?aga matakan oxygen na jinin ku. Wannan yana taimakawa rage ha?arin cututtukan zuciya kamar hawan cholesterol, cututtukan jijiyoyin jini da bugun zuciya. Motsa jiki na yau da kullun na iya rage hawan jini da matakan triglyceride.

? Yana taimakawa jikin ku sarrafa sukarin jini da matakan insulin. Motsa jiki zai iya rage matakan sukari na jini kuma ya taimaka wa insulin ?inku yayi aiki mafi kyau. Wannan zai iya rage ha?arin ku na ciwo na rayuwa da nau'in ciwon sukari na 2. Idan kun riga kuna da ?ayan wa?annan sharu??an, motsa jiki na iya taimaka muku sarrafa shi.

3. Motsa jiki yana taimakawa inganta yanayi

Mutanen da suke motsa jiki akai-akai sun fi samun kwanciyar hankali, suna samun kuzari a tsawon yini, suna samun ?arin barci da daddare, suna da mafi kyawun tunani, kuma suna jin da?i da kwanciyar hankali game da kansu da rayuwarsu.

Ayyukan motsa jiki na yau da kullum na iya samun tasiri mai kyau akan ciki, damuwa, da ADHD. Hakanan yana kawar da damuwa, yana inganta ?wa?walwar ajiya, yana taimaka muku barci mafi kyau, kuma yana ha?aka yanayin ku gaba ?aya. Bincike ya nuna cewa kawai yawan motsa jiki na iya kawo canji na gaske, kuma ba kwa bu?atar sanya motsa jiki ya zama nauyi ga rayuwar ku. Komai shekarun ku ko matakin dacewa, zaku iya koyon amfani da motsa jiki azaman kayan aiki mai ?arfi don magance lamuran lafiyar hankali, ha?aka kuzarinku, ha?aka yanayin ku, da samun ?arin rayuwa.

4. Yin aiki na iya zama mai da?i ... da zamantakewa!

Motsa jiki da motsa jiki na iya zama mai da?i. Suna ba ku damar shakatawa, jin da?in waje ko kuma kawai shiga ayyukan da ke faranta muku rai. Har ila yau, motsa jiki na iya taimaka muku ha?i tare da dangi ko abokai a cikin yanayin zamantakewa mai da?i.

Don haka, ?auki ajin rukuni, yi yawo, ko buga gidan motsa jiki don nemo abokai masu tunani iri ?aya. Nemo aikin motsa jiki da kuke jin da?i kuma kuyi shi. m? Gwada sabon abu ko yi wani abu tare da abokai ko dangi.