Fa'idodin Aikin motsa jiki na Minti 5

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Muna son yin aiki, amma samun sa'a don ciyarwa a dakin motsa jiki-da kuma dalilin yin hakan shine gwagwarmaya a wannan shekarar. Kuma lokacin da kuka saba da darussan motsa jiki na mintuna 60 ko gudu mai nisan mil shida, daidaitawa don motsa jiki mai sauri, kamar gudu a kusa da toshe ko minti biyar na burpees, na iya jin sanyin gwiwa-ko ma mara ma'ana. Amma takaitaccen atisaye da gaske su ne yana da daraja idan dai kuna ciyar da lokacinku cikin hikima (tare da motsa jiki kamar wannan 6-Minute Workout don Ƙarfafa Core!). A haƙiƙa, ɗimbin sabbin bincike ya nuna cewa ko da gajere ko ƙarancin lokacin motsa jiki yana ba da wasu fa'idodin kiwon lafiya masu kyau. Anan akwai manyan dalilai guda uku don yin ƙidaya kowane minti daya.

Gudun Minti 7 a Rana Yana Kare Zuciya

Ba asiri ba ne cewa gudu yana da kyau ga tsarin zuciya na zuciya. Duk da haka, yana da wuya a yarda cewa jog na minti bakwai da kuka gudanar don dacewa da shi yayin da pies mai sanyi yana da kyau ga wani abu fiye da haɓakar yanayi mai sauƙi da calorie mai ƙonewa. Amma gaskiya ne, in ji masu bincike a cikin Jaridar Cibiyar Nazarin Zuciya ta Amirka. Idan aka kwatanta da waɗanda ba su taɓa yin gudu ba, mutanen da ke gudu na minti 51 kawai a mako, ko minti bakwai kawai a rana, kashi 45 cikin ɗari sun yi ƙasa da mutuwa saboda cututtukan zuciya. Gina ɗabi'a: Masu tsere masu ɗorewa-waɗanda ke yin tsere akai-akai na kusan shekaru shida sun sami fa'ida mafi girma.

Keken keke na mintuna 10 yana haɓaka ƙarfin kwakwalwa

Yawancin masu son motsa jiki na iya dangantawa: ofaya daga cikin manyan dalilan da muke ƙoƙarin neman lokaci don cire takalmin mu ko da mun shagala sosai don samun cikakken aikin motsa jiki shine saboda mun san gumi mai kyau shine hanya mafi sauƙi don ƙona wasu. damuwa. Kuma tabbas ya isa, masu sa kai a cikin binciken Jafananci sun yi farin ciki sosai bayan mintuna 10 kawai akan keken motsa jiki. Takaitaccen aikin motsa jiki na keke ya kuma inganta lokacin amsawar mahalarta da aikin zartarwa, sashe na fasaha masu alaƙa da ƙwaƙwalwa, tsari, da tsarawa. (Baya ga waɗancan, waɗannan fa'idodin Kiwon Lafiyar Lafiya na 13 na motsa jiki tabbas za su yi wahayi zuwa gare ku don matsawa cikin saurin motsa jiki a duk lokacin hutu!).

Gajere, Tsananin Fashewar Ayyukan Har yanzu Yana Gina Ƙarfi

Ba ko da yaushe rashin lokaci ba ne ke rage gajeriyar zaman motsa jiki. Lokacin da kake ƙoƙarin haɓaka ƙarfin motsa jiki (kamar ƙara sprints a cikin gudu), za ku iya samun kanku da sauri, kuna juya minti 45 na horon da kuka saba zuwa 30. Kada ku damu da yawa. Binciken da aka yi bayan nazari ya nuna cewa guntun zaman horo mai tsanani (HIIT) ko motsa jiki na Tabata na iya yin tasiri sosai wajen gina lafiyar jiki kamar horo na gargajiya-idan ba haka ba. Amma don samun fa'ida, dole ne ku gaske tura kanku yayin tsaka -tsaki, kuma kiyaye su daidai. (Idan kuna sha'awar, gwada ɗayan waɗannan Sabbin Fat-Blasting Tabata Workouts.)

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