Kuma Babbar Motsa Jiki a cikin 2016 Za ta kasance ...

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Fara fara ƙaddamar da ƙudurin Sabuwar Shekara: Kwalejin Wasannin Wasannin Amurka (ACSM) ta ba da sanarwar hasashen yanayin motsa jiki na shekara -shekara kuma, a karon farko, ribar motsa jiki ta ce fasahar da za a iya sanyawa ita ce za ta zama lamba ɗaya a cikin dacewa a cikin 2016. (Ba za a iya ba ka ce labarin ya girgiza mu sosai, ku yi la'akari da yadda Siffa ma'aikata suna son masu bin diddigin lafiyar su!)

Sakamakon binciken, wanda aka buga yau a cikin Jaridar Lafiya & Fitness ta ACSM, sun bayyana cewa fasahar sawa ta mamaye ayyuka kamar horar da nauyin jiki (lamba ɗaya a cikin 2015) da HIIT (lamba 1 a cikin 2014) don ɗaukar matsayi na sama.

"Na'urorin fasaha yanzu sune tsakiyar rayuwar mu ta yau da kullun kuma sun canza yadda muke tsarawa da gudanar da ayyukan mu," in ji marubucin binciken Walter R. Thompson, Ph.D. "Na'urorin da ake sawa suma suna ba da amsa nan take wanda zai iya sa mai suturar ya san matakin aikin su kuma yana iya motsa mai amfani don cimma burin su na dacewa." (Bugu da ƙari, akwai waɗannan Hanyoyi masu Kyau guda 5 don Amfani da Na'urar Kula da Lafiyar ku waɗanda Wataƙila ba ku yi Tunani ba.)

Bayan ƙari na fasahar sawa, hasashen ACSM (yanzu a cikin shekara ta goma) yayi kama da jerin 2015-wanda ke da ma'ana tunda suna bin yanayin da suke tsammanin za su tsaya na ɗan lokaci. Koyaya, ƙarin kanun labarai guda biyu sun bayyana a saman 20: sassauƙa da rollers motsi, gami da aikace -aikacen motsa jiki na wayar hannu. (Waɗannan halaye ne guda biyu da muke tabbas a kan jirgin da. Dubi wurare 5 masu zafi da za a fitar da su kafin kowane motsa jiki.)

Sama da 2,800 ƙwararrun kiwon lafiya da na motsa jiki ne suka kammala binciken a duk duniya waɗanda aka ba su halaye 40 masu yuwuwa a matsayin zaɓi. Anan ga jerin manyan abubuwan motsa jiki guda 10 na 2016.

1. Fasahar sawa. Wataƙila ba ku buƙatar bincike don gaya muku cewa masu kula da motsa jiki, agogo masu hankali, masu lura da bugun zuciya, da na'urorin bin diddigin GPS daga samfuran kamar Jawbone, Fitbit, Apple Watch, Garmin, da ƙari, za su ci gaba da zama babba a cikin 2016. Yanzu , kodayake, ya wuce ƙidaya matakai kawai. Koyi yadda Sabuwar Fasahar Wearable zata Iya Sauya Tsohuwar Mai Binciken FItness Tracker ɗin ku kuma duba waɗannan rigunan Aiki Masu ninki biyu kamar Fasahar Wearable.

2. Horon nauyin jiki.Ba wani sirri bane mu magoya bayan horo ne na jiki-yin amfani da ƙaramin kayan aiki yana sa ya zama mafi dacewa da araha a ko'ina. Kuma ba a iyakance ga turawa da jan hankali kawai ba-sanya sabon juzu'i a kan motsa jiki na jiki tare da wannan aikin: Horon Circuit yana zuwa Tsohon Makarantar don ƙona-Jiki.

3. Horon tazara mai ƙarfi (HIIT). HIIT yana bayyana duk wani motsa jiki da ke canzawa tsakanin tsananin fashewar aiki da tsayayyun lokutan ƙarancin ƙarfi ko ma cikakken hutu, kuma galibi ana iya yin aikin kusan mintuna 30 ko ƙasa da ɗaya daga cikin fa'idodinsa da yawa! (Gwada wannan aikin motsa jiki na HIIT wanda Sautuna a cikin dakika 30.)

4. Horar da ƙarfi. Tabbas, zaku gina tsoka, amma kuma za ku kunna ƙarin kitse na jiki, ƙona ƙarin adadin kuzari, da kare lafiyar ƙashi da ƙwayar tsoka, yin ƙarfin horo ya zama dole don kowane shirin motsa jiki. (Waɗannan horarwar ƙarfi suna aiwatar da su shine Cikakken Jimlar Jiki na Ma'aurata.)

5. Masu ilimin motsa jiki masu ilimi da gogewa. A wannan shekara, mun ga hauhawar mai ba da horo na sirri ya shahara, yana mai jaddada mahimmancin takaddun motsa jiki na ƙasa da takaddun shaida fiye da kowane lokaci.

6. Horon mutum. Ko kuna neman koyan igiyoyi ko cimma sabon burin motsa jiki, masu horar da kanku sun kasance hanya mai wayo don samun mafi kyawun lokacin motsa jiki. (Bincika Tatsuniya Na 1 Game da Zama Mai Horar da Kai.)

7. Aiki dacewa. Dangane da ra'ayin cewa wasannin motsa jiki da muke yi ya kamata su kwaikwayi kuma su goyi bayan ayyukan rayuwar yau da kullun, kamar lanƙwasa ƙasa, ɗaga abubuwa sama, hawa matakala, da jan ko tura ƙofofi, wannan 'yanayin' yana da ma'ana sosai. (Waɗannan Ayyukan motsa jiki 7 na Aiki na iya taimaka muku farawa.)

8. Shirye -shiryen motsa jiki na tsofaffi. Nazarin ya nuna cewa bayan shekaru 40, za mu fara rasa tsoka da ƙarfi, don haka shirye -shiryen motsa jiki waɗanda ke sa tsofaffi lafiya da aiki suna da mahimmanci. Muna farin cikin ganin kwararrun masana kiwon lafiya da motsa jiki za su ci gaba da mai da hankali kan ƙirƙirar shirye-shiryen motsa jiki da suka dace da lafiya a cikin 2016.

9. Motsa jiki da rage kiba. Wannan ƙila ba ze zama wani yanayi na kowane zance ba, amma ban da motsa jiki, abinci mai gina jiki yana ci gaba da zama babban ɓangaren shirye-shiryen asarar nauyi. (Mene ne Mafi Kyau don Rage Nauyi: Abinci ko Motsa jiki?)

10. Yoga. Tare da sabbin abubuwa kamar yoga mai kiba da yoga mai gishiri wanda ke fitowa ta abin da kamar minti ɗaya, yoga ya shahara fiye da kowane lokaci. Kodayake ya faɗi 'yan tabo a jerin wannan shekarar, ba abin mamaki bane cewa aikin-wanda ya haɗa da Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda, da sauransu-ya kasance a cikin manyan halaye 10 na 2016 .

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