Fa'idodi masu mahimmanci na motsa jiki na mintina 10

Wadatacce

• Babban fa'idodi
• Yadda za a yi motsa jiki na minti 10
• 10-motsa jiki na motsa jiki

Ayyukan motsa jiki na ɗan lokaci na iya samun sakamako iri ɗaya kamar na atisaye na lokaci mai tsawo idan aka yi su da ƙarfi sosai, saboda mafi girman ƙarfin horo, yawancin jiki yana buƙatar aiki, yana fifita kashe kuzari koda bayan motsa jiki. Don haka, motsa jiki da aka yi a cikin minti 10 a babban ƙarfi na iya samun sakamako iri ɗaya ko tasiri mafi kyau kamar aikin motsa jiki da aka yi a cikin minti 40 zuwa 50 kuma a matsakaici zuwa ƙananan hanzari, misali.

Ana kiran manyan motsa jiki HIIT, a Turanci Babban Taron Tazarar Tazara, wanda za a iya yi tare da motsa jiki mai motsa jiki, wanda ke amfani da nauyin jiki kanta ko cikin aiki ko horo na kewaya. Duba wasu zaɓukan horo na aiki.

Duk da samun fa'idodi, ba za a iya yin motsa jiki mai sauri da motsa jiki ba ta kowa kuma ana ba da shawarar su kasance tare da ƙwararren masani yayin horon. Wannan saboda a irin wannan motsa jiki, akwai babban buƙatar zuciya, wanda zai iya haifar da ciwon zuciya ko bugun jini ga mutanen da ke da matsalolin zuciya, ko haifar da rauni. Bugu da kari, mutane marasa nutsuwa na iya yin irin wannan motsa jiki, amma ya kamata a gabatar da su ne kawai lokacin da mutumin ya riga ya samu yanayin.

Babban fa'idodi

Motsa jiki na mintuna 10 na iya samun fa'idodi da yawa yayin aiwatar da su daidai, a tsananin ƙarfi kuma tare da ƙwararren masani, ban da alaƙa da lafiyayyen abinci mai daidaito bisa ga makasudin. Babban fa'idodin motsa jiki na mintina 10 sune:

• Expara yawan kuɗin caloric;
• Resistancearfin ƙarfin jijiyoyin jiki;
• Kyakkyawan yanayin kwantar da zuciya;
• Rashin hasara da riba na tsoka;
• Sensara ƙarfin insulin;
• Yana yaƙi da damuwa, inganta yanayi da tabbatar da jin daɗin rayuwa.

Don samun fa'idodi mafi girma, ya zama dole irin wannan horon ya kasance tare da daidaitaccen abinci kuma ya dace da manufar, kuma ya kamata a ba da shawara, mafi dacewa, ta hanyar masanin abinci. San abin da za a ci don samun tsoka da rasa mai.

Yadda za a yi motsa jiki na minti 10

Yin motsa jiki na motsa jiki na aƙalla mintuna 10 a kowace rana ya isa ya fita daga rayuwar rayuwa da rage haɗarin cututtukan zuciya da jijiyoyin jini, amma don haka yana buƙatar yin aiki sosai da kuma kula da ƙwararru.

Za a iya yin atisayen tare da nauyin jikinku, motsa jiki na motsa jiki ko motsa jiki na motsa jiki, kamar su gudu, hawan keke, igiyar tsalle, hawa matakala da iyo, misali.

10-motsa jiki na motsa jiki

Za'a iya zaɓar zaɓin motsa jiki na mintina 10 a kan na'urar motsa jiki, yana gudana na 30 zuwa 50 sakan a cikin ƙarfi sosai kuma yana hutawa a kusa da dakika 20 zuwa 30, wanda za'a iya tsayawa ko tafiya a cikin saurin tafiya. Wajibi ne a ɗauki waɗannan hotunan har tsawon minti 10 ko kuma bisa ga jagorar ƙwararren, amma dole ne ya zama mai tsananin ƙarfi don bugun zuciya da kumburi su haɓaka.

Baya ga tazarar da ke gudana a kan na'urar motsa jiki, wata hanyar da za a kara karfin gudu ita ce yin ta a cikin yashi mai laushi, tunda yana da wahala kuma yana bukatar karin karfi daga jiki, yana kara bugun zuciya kuma, sakamakon haka, caloric kashe kudi.

Duba kuɗaɗen kashe kuɗin kowane motsa jiki:

Haka kuma yana yiwuwa a yi motsa jiki na mintina 30 a gida, wanda kuma ya inganta haɓaka kuzari da kashe kuzari lokacin da ake aiki da ƙarfi sosai. Anan ne yadda ake yin atisaye mai zurfi don rasa mai.