Motsa jiki

Motsa jiki - wanda ya haɗa da salon rayuwa da motsa jiki na yau da kullun - tare da cin abinci mai kyau, ita ce hanya mafi kyau don kasancewa cikin ƙoshin lafiya.

Ingantaccen shirin motsa jiki yana buƙatar zama mai daɗi kuma ya kiyaye ku. Yana taimakawa samun buri.

Burin ku shine:

• Sarrafa yanayin lafiya
• Rage damuwa
• Inganta ƙarfin ku
• Sayi tufafi a cikin ƙarami

Hakanan shirin motsa jiki yana iya zama hanya mai kyau a gare ku don zamantakewa. Yin darasi na motsa jiki ko motsa jiki tare da aboki duka hanyoyi ne masu kyau na zama jama'a.

Wataƙila kuna wahalar fara aikin motsa jiki, amma da zarar kun fara, zaku iya fara lura da wasu fa'idodin, kamar:

• Mafi kyawun iko akan nauyin ku da ci
• Inganta lafiyar jiki, yana sauƙaƙa ayyukan yau da kullun
• Inganta bacci
• Confidencearin amincewa da kanka
• Riskananan haɗari ga cututtukan zuciya, ciwon sukari, da hawan jini

FARA FARAWA

Ba kwa buƙatar shiga gidan motsa jiki don motsa jiki. Idan baku dade ba ku motsa jiki ko motsa jiki, fara a hankali don hana rauni. Yin tafiya mai saurin minti 10 sau biyu a mako kyakkyawan farawa ne.

Gwada shiga rawa, yoga, ko karate idan ya burge ka. Hakanan zaka iya shiga ƙungiyar ƙwallon ƙwallon ƙafa ko ƙungiyar ƙwallon ƙafa, ko ma ƙungiyar masu tafiya cikin kasuwa. Fannonin zamantakewar waɗannan rukunin na iya zama mai bayarwa da motsa rai.

Abu mafi mahimmanci shine yin motsa jiki waɗanda zaku iya kulawa da jin daɗi.

MUHIMMAN SAURARA: Yi magana da mai ba ka kiwon lafiya kafin fara shirin motsa jiki idan:

• Kuna da ciwon sukari, cututtukan zuciya, cutar huhu, ko wani rashin lafiya na dogon lokaci
• Kin yi kiba
• Ba ku da karfi sosai kwanan nan
• Kuna samun ciwon kirji ko ƙarancin numfashi lokacin da kuke aiki
  

KA GINA AYYUKAN JIKI A CIKIN SHARI'ARKA 

Sauƙaƙe canje-canje na rayuwa na iya yin babban canji a kan lokaci.

• A wurin aiki, gwada ƙoƙarin hawa matakala maimakon lif, tafiya ƙasa zauren don tattaunawa da abokin aiki maimakon aika imel, ko ƙara tafiya na minti 10 zuwa 20 lokacin cin abincin rana.
• Lokacin da kake gudanar da ayyukanda, yi kokarin yin kiliya a ƙarshen filin ajiye motocin ko ƙasan titi. Ko mafi kyau, yi tafiya zuwa kantin sayar da kaya ko sauran wuraren da ke kusa.
• A cikin gida, yi wasu ayyuka kamar su sharar gida, wankin mota, aikin lambu, ganyen rake, ko shebur kankara.
• Idan ka hau motar bas ko sauran jigilar jama'a, tashi daga tasha 1 kafin ka tsaya ka saba sauran hanyar.

RAGE LOKACI NA ALBARKA

Halin kwanciyar hankali abubuwa ne da kuke yi yayin da kuke zaune tsaye. Rage halayenka marasa kyau na iya taimaka maka rage nauyi. Ga mafi yawan mutane, hanya mafi kyau ta rage dabi’ar rashin nutsuwa ita ce rage lokacin da suke batawa wajen kallon Talabijin da amfani da kwamfuta da sauran kayan lantarki. Duk waɗannan ayyukan ana kiran su "lokacin allo."

Wasu hanyoyin rage lokacin allo sune:

• Zaɓi shirye-shiryen TV 1 ko 2 don kallo, kuma kashe TV idan sun gama.
• Kada a adana Talabijin a kowane lokaci don amo na bango - ƙila a ƙare ka zauna kana kallon sa. Kunna rediyo maimakon. Kuna iya tashi yin abubuwa a cikin gida kuma har yanzu kuna sauraren rediyo.
• Kada ku ci abinci yayin kallon talabijin.
• Cire baturai daga cikin na'uran nesa na TV ɗinka ka tashi don canza tashar.
• Kafin ka kunna TV, ɗauki kare ko karen maƙwabcinka don yawo. Idan za ku rasa wasan kwaikwayon da kuka fi so, yi rikodin shi.
• Nemo ayyuka don maye gurbin kallon Talabijan. Karanta littafi, yi wasan allo tare da dangi ko abokai, ko daukar darasin girki da yamma.
• Yi aiki a motsa jiki ko yoga ball yayin kallon TV. Za ku ƙone calories. Ko kuma, kafa babur mara motsi ko matattara a gaban TV ɗinka kuma yi amfani da shi yayin kallo.

Idan kana son yin wasan bidiyo, gwada wasannin da ke buƙatar ka motsa duk jikinka, ba kawai manyan yatsun hannunka ba.

NAWA NE KA BUKATAR?

Da Jagororin Ayyukan Jiki ga Amurkawa yana ba da shawarar cewa manya su sami jimlar mintuna 150 zuwa 300 a kowane mako na aiki mai ƙarfi, ko minti 75 zuwa 150 a kowane mako na aiki mai ƙarfi. Hakanan zaka iya haɗuwa da wannan shawarar tare da adadin daidai na aiki mai tsakaitawa da ƙarfi. Strengtheningarfafa tsoka, wanda kuma ake kira horo na ƙarfi, horar da juriya, ko motsa jiki, ya kamata a yi 2 ko fiye da kwanaki a mako.

Yayinda kuka kara dacewa, zaku iya kalubalantar kanku ta hanyar kara karfin aikin ku ta hanyar tafiya daga haske zuwa aiki matsakaici. Hakanan zaka iya ƙara yawan lokacin da kake motsa jiki.

Shawarwarin motsa jiki; Motsa jiki - motsa jiki

• Motsa jiki na iya rage hawan jini
• Motsa jiki mai motsa jiki
• Amfanin motsa jiki na yau da kullun
• Motsa jiki sassauci
• Motsa jiki na Isometric
• Motsa jiki da shekaru
• Motsa jiki tare da abokai
• Darasi - kayan aiki mai ƙarfi
• Motsa jiki - maganin rigakafi
• Motsa jiki da kuma bugun zuciya

Buchner DM, Kraus MU. Motsa jiki. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 13.

Piercy KL, Troiano RP, Ballard RM, et al. Ka'idodin aikin motsa jiki don Amurkawa. JAMA. 2018; 320 (19): 2020-2028. PMID: 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

Ridker PM, Libby P, Buring JE. Alamar haɗari da rigakafin farko na cututtukan zuciya da jijiyoyin jini. A cikin: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 45.