5 tukwici don inganta aikin ku

Don inganta aikin gudana, yana da mahimmanci a saka haske, mai dadi, mai sassauci, takalmin iska wanda ya dace da nau'in mataki, wanda za'a iya tantance shi lokacin siyan takalma a shago. Bugu da kari, yakamata a canza takalmin motsa jiki kowace shekara idan ana amfani da su fiye da sau 3 a mako.

Sauran nasihu 5 don inganta aikin gudu sun haɗa da:

1. Shirya motsa jiki: mai koyar da motsa jiki na iya kafa tsarin mutum tare da juriya daban-daban, ƙarfi ko dabaru na sauri a cikin gudu bisa ga manufofin, amma akwai aikace-aikace na wayar hannu waɗanda zasu iya taimakawa duk wanda yake so ya fara gudu akan titi.
2. Numfashi yayi daidai: sha iska don ci gaba 3 sannan ka fitar da numfashi na tafiya biyu (rabon 3: 2). Wannan yana ba da damar amfani da wasu ƙafafu yayin fitarwa, guje wa haɗarin rauni. Bugu da kari, yana da muhimmanci a yi amfani da numfashi na ciki, wanda ke amfani da diaphragm, maimakon numfashin kirji, saboda yana ba da damar daukar karin iskar oxygen;
3. Thearfafa tsokoki na ƙafafu, ciki da baya: yin motsa jiki na ƙarfafa tsoka yana ba da damar shawo kan tasirin kowane mataki, ƙara ƙarfin ku don mataki na gaba da hana raunin da ya faru;
4. Dumi kafin tseren: fara da tafiya, a hankali kara saurin. Wannan yana ƙara yawan zafin jiki kuma yana inganta aikin muscular, yana shirya jiki don tsere;
5. Yi daidai ciyarwa: kafin atisaye, shanye carbohydrates don samarda kuzari ga jiki, yayin horo, shan ruwa, ruwan isotonic ko ruwan kwakwa sannan bayan an gama horo, a sha sunadarai don inganta ci gaban tsoka.

Wata hanyar inganta ingantaccen aiki shine kar a bari wani rauni ya ta'azzara. Ko da ciwon tsoka wanda ya tashi bayan motsa jiki dole ne a yaƙi don rage haɗarin abubuwan da ke haifar da zai haifar da ciwo da rashin jin daɗi, yana haifar da motsa jiki na gaba.

Hanya mafi kyau don magance ciwo bayan motsa jiki shine yin tausa kai a cikin wurare masu zafi. Kuna iya amfani da hannuwanku har ma da kwallon tanis, amma don zurfin tausa, sabili da haka mafi inganci, zaku iya amfani da abin nadi na kumfa, wanda shine abin nadi mai kumfa wanda yake aiki don tausa tsokoki da jijiyoyi, musamman bayan motsa jiki mai nauyi . Dubi daidai abin da wannan abin nadi na kumfa yake kuma mataki-mataki kan yadda ake amfani da shi don yaƙar zafin da iliotibial band da baya ke haifarwa.

Baya ga duk wadannan nasihun, yana da mahimmanci kar a sha taba saboda sigari yana lalata iskar oxygen ta alveoli, yana rage aikin da yake gudana.

Dubi babban girke-girke na isotonic na halitta wanda aka shirya tare da abubuwan haɗin da kuke dashi a gida kuma wanda ke taimakawa shayarwa da kiyaye yanayin don ci gaba da gudana a cikin bidiyo: