San Amfanin Ayyukan Jiki

Wadatacce

• Amfanin motsa jiki
• Yadda ake fara motsa jiki
• Lokacin da ba a nuna motsa jiki ba

Motsa jiki na yau da kullun yana iya inganta yaduwar jini, ƙarfafa garkuwar jiki, taimaka muku rage nauyi, rage haɗarin cututtukan zuciya da ƙarfafa ƙasusuwa, misali. Ana iya samun waɗannan fa'idodin a cikin kusan wata 1 bayan fara aikin motsa jiki na yau da kullun, kamar tafiya, igiyar tsalle, gudu, rawa ko horon nauyi.

Bugu da kari, yin motsa jiki bayan karatu babbar dabara ce don karfafa ilmantarwa saboda karuwar yaduwar jini a kwakwalwa da kuma karuwar catecholamines masu mahimmanci ga ƙwaƙwalwa.

Wadanda suke da kiba su yi motsa jiki a kalla sau 5 a mako, na mintina 90, domin kona kitse. Tsofaffi suna iya motsa jiki kuma mafi dacewa sune waɗanda suke daidai da aikin jiki. Game da ciwon haɗin gwiwa, ya kamata a ba da fifiko ga motsa jiki a cikin ruwa, kamar iyo ko ruwa na ruwa, misali. Duba idan kuna cikin nauyin nauyi don motsa jiki:

Amfanin motsa jiki

Motsa jiki na yau da kullun yana da mahimmanci don haɓaka ƙimar rayuwa da shirye-shiryen aiwatar da ayyukan yau da kullun kuma, sabili da haka, yana da mahimmanci ga mutane na kowane zamani suyi motsa jiki. Babban fa'idar motsa jiki shine:

• Fama da nauyi;
• Inganta girman kai da inganta jin daɗin rayuwa;
• Rage baƙin ciki;
• Inganta ayyukan makaranta, dangane da yara da matasa;
• Rage damuwa da gajiya;
• Theara yanayin;
• Yana inganta ƙarfafa garkuwar jiki;
• Inganta ƙarfin tsoka da juriya;
• Yana ƙarfafa ƙasusuwa da haɗin gwiwa;
• Inganta matsayi;
• Rage ciwo;
• Rage haɗarin cutar cututtukan zuciya;
• Inganta bayyanar fatar.

An ba da shawarar yin motsa jiki na yau da kullun ga mutane na kowane zamani. Koyaya, yara yan ƙasa da shekaru 12 yakamata su fi son yin wasanni kamar rawa, ƙwallon ƙafa ko karate, misali, saboda su motsa jiki ne da za a iya yi sau 1 ko 2 a mako kuma sun fi dacewa da wannan rukunin shekarun.

Manya da tsofaffi ya kamata su san nauyinsu, saboda lokacin da suke ƙasa da nauyin da ya dace, kada su yi atisaye a kai a kai don guje wa kashe kuɗin kalori mai yawa.

Yana da mahimmanci kafin fara motsa jiki, ana gudanar da gwaje-gwaje don a tabbatar da lafiyar lafiyar mutum gabaɗaya, don haka, yana yiwuwa a nuna mafi kyawun nau'in motsa jiki da ƙarfin da aka nuna, misali. Bugu da ƙari, yana da mahimmanci mutum ya kasance tare da ƙwararren ƙwararren masani don rage haɗarin rauni.

Domin samun duk fa'idodi, yana da mahimmanci aikin motsa jiki ya kasance tare da lafiyayyen abinci mai daidaito. Duba abin da za ku ci kafin da bayan motsa jiki a cikin bidiyo mai zuwa:

Yadda ake fara motsa jiki

Kafin fara motsa jiki, yana da mahimmanci a gudanar da binciken likita domin a duba gabobin jiki da aikin zuciya, musamman idan mutum baya zama. Ta wannan hanyar, likita na iya nuna idan akwai wani motsa jiki da ba a nuna ba, ƙarfin da ya dace don motsa jiki da buƙatar mutum ya kasance tare da malamin motsa jiki ko masanin motsa jiki, misali.

Farkon aikin motsa jiki na iya zama da wahala ga mutanen da ba su saba da shi ba, don haka ana ba da shawarar cewa da farko za a gudanar da atisaye mai sauƙi kuma, zai fi dacewa, a waje, kamar tafiya, misali. Da kyau, ya kamata a yi atisayen sau 3 zuwa 5 a mako, amma zaka iya farawa a hankali, yin kwanaki 2 kawai a mako, na mintina 30 zuwa 60. Daga mako na biyu, zaka iya ƙara mita zuwa kwanaki 3 ko 4, ya danganta da samuwar lokaci.

Lokacin da ba a nuna motsa jiki ba

Aikin motsa jiki ana ba da shawarar ga mutanen kowane zamani, duk da haka mutanen da ke da hauhawar jini ko mata masu ciki da ke da cutar pre-eclampsia, alal misali, dole ne ya kasance tare da ƙwararren masanin ilimin motsa jiki don kauce wa matsaloli. Sabili da haka, yana da mahimmanci a yi gwaji kafin fara motsa jiki, musamman gwaje-gwajen da ke tantance lafiyar zuciya. San manyan jarrabawa na zuciya.

Mutanen da ke da hauhawar jini, alal misali, suna cikin haɗarin samun canje-canje a cikin bugun zuciya yayin motsa jiki mai ƙarfi, suna jin daɗin infarction da bugun jini, misali. Yawancin lokaci, mutane masu hawan jini ba lallai ne su buƙaci sa ido na ƙwararru a yayin atisaye ba, amma suna buƙatar samun ikon matsa lamba kuma su guji ayyukan sosai har sai likita ya ba da shawarar, suna ba da fifiko ga ayyuka masu sauƙi zuwa matsakaici.

Mata masu ciki waɗanda ba su da ikon sarrafa matsa lamba na iya haifar da pre-eclampsia, kuma ba a ba da shawarar yawan motsa jiki ba, saboda hakan na iya haifar da haihuwa da wuri ga jariri. Don haka, yana da mahimmanci mace ta kasance tare da likitan mata kuma suna yin motsa jiki bisa ga jagorancin ta. Fahimci menene cutar sanyin jarirai da yadda za'a gano ta.

Don haka, yana da mahimmanci a san wasu yanayi yayin motsa jiki, kamar ciwon kirji, rashin numfashi mara kyau, raurawa da bugun zuciya, misali. An ba da shawarar dakatar da aikin kuma nemi jagorancin likitan zuciya.