Babban Fa'idodin Gudun Hijira na Ƙasa, A cewar wani ɗan wasan Olympian

Wadatacce

• Yana da sauri, cikakken motsa jiki.
• Yana inganta lafiyar zuciyar ku.
• Yana da sauƙi akan haɗin gwiwa kuma yana da kyau ga ƙasusuwan ku.
• Yana inganta daidaituwa da kuzari.
• Kuna iya shiga ciki a kowane zamani.
• Yana kara lafiyar kwakwalwarka.
• Bita don

Tun daga lokacin da foda na farko ya kwanta a kan daskararre har zuwa narkewar kakar wasa ta ƙarshe, ƴan kankara da masu hawan dusar ƙanƙara suna tattara gangara don nishaɗi mai cike da dusar ƙanƙara. Kuma yayin da waɗancan wasannin na yanayin sanyi za su taimaka muku karya gumi da share kan ku, tseren ƙetare-wanda ake iya ganin rashin nasarar kakar-ya dace da lokacin ku.

Ba kamar gudun kan tsaunuka ba, ƙetare ƙetare ya haɗa da yin tafiya a cikin ƙasa mai faɗi, dogaro da ƙarfin kanku da ƙarfin ku - ba faɗuwar tudu ba - don samun ku daga aya A zuwa B. Nau'in salon ƙetare-ƙasa, wanda galibi Skiers yawanci suna farawa da, ya haɗa da motsa ƙafafunku gaba da baya kamar kuna gudu tare da skis, yayin da mafi rikitarwa hanyar skating ya ƙunshi motsa kafafunku gefe zuwa gefe a cikin motsi mai kama da kankara. Sakamakon duka salo guda biyu: Babban motsa jiki mai wahala, in ji Rosie Brennan, mai tseren ƙwallon ƙafa na Olympics na 2018 kuma wanda ya ci nasara sau biyu a zagayen gasar cin kofin duniya.

Anan, ta rushe manyan fa'idodin lafiyar jiki da tunani na tsallake-tsallaken ƙasa. Kuma idan kun kasance da gamsuwa sosai don ɗaure wasu skis ɗin kuma kama sanduna biyu a wannan lokacin hunturu, Brennan ya ba da shawarar nemo cibiyar Nordic na gida, inda zaku iya hayan kayan aiki, ɗaukar darussa, kuma ku shiga hanyoyin.

Yana da sauri, cikakken motsa jiki.

Zamewa a kan hanyoyin da dusar ƙanƙara ta rufe bazai yi kama da mai ƙonawa ba, amma amincewa, yana da ƙarfi fiye da yadda yake gani. Brennan ya ce: "A gare ni, mafi kyawun sashi game da tseren ƙetare na ƙasa shine cewa a zahiri yana aiki da kowane tsoka da kuke da ita," in ji Brennan. "Yana kama da daya daga cikin wasanni mafi wahala saboda wannan." Ƙafafun ƙafafunku da latsanku suna fitar da sandunan ku cikin ƙasa kuma suna tura ku gaba; Ƙafafunku suna kiyaye jikin ku da skis suna motsawa; hips da glutes suna aiki don kiyaye ku da kwanciyar hankali; kuma zuciyar ku tana taimakawa canja wurin ikon da kuke samarwa daga jikin sama ta kafafu da cikin siket, in ji ta. (Mai alaƙa: Me yasa Duk Masu Gudu ke Bukatar Ma'auni da Horarwa)

Kuma tun da kuna kiran kowace tsoka guda don magance hanyar, kuna kuma ƙone "yawan adadin kuzari," yana mai da shi aikin motsa jiki mai inganci, in ji Brennan. A gaskiya ma, binciken da aka buga a cikin Jaridar Kimiyyar Wasanni & Magunguna ya gano cewa sa'a guda na wasan tseren kan iyaka yana ƙone adadin kuzari kamar sa'o'i biyu da rabi na tsalle-tsalle masu tsayi. (Ko da yake, motsi jikinka ya fi ƙona calories kawai.)

Yana inganta lafiyar zuciyar ku.

Ba wai kawai ƙetare ƙetare ke gina tsoka ba, amma kullun ƙafafunku gaba da tuki sandunan ku cikin dusar ƙanƙara kuma yana sa zuciyar ku ta motsa, wanda shine dalilin da ya sa ake ɗaukar wasan a matsayin "ma'auni na zinariya" na motsa jiki na motsa jiki na hunturu. Ƙwararrun ƙwallon ƙafa na duniya suna da wasu mafi girman ƙimar VO₂ max da aka taɓa bayar da rahoto, bisa ga wani bincike a cikin mujallar. Magunguna da Kimiyya a Wasanni da Motsa Jiki. ICYDK, VO₂ max (mafi girman yawan iskar oxygen) shine mafi girman adadin iskar oxygen da mutum zai iya amfani da shi yayin motsa jiki mai tsanani. Yawan iskar oxygen da mutum zai iya amfani da shi, yawan kuzarin da zai iya samarwa, kuma tsawon lokacin da zai iya yi, a cewar Makarantar Magunguna ta Jami'ar Virginia. (FYI, zaku iya ƙara VO₂ max tare da waɗannan shawarwari.)

Menene ƙari, babban VO₂ max alama ce ta ƙarfin motsa jiki na zuciya, ko ikon zuciya, huhu, da tasoshin jini don zubar da jini mai wadatar oxygen zuwa tsokoki a cikin dogon lokaci na motsa jiki na motsa jiki. Kuma kiyaye wannan motsa jiki na zuciya yana da mahimmanci, musamman tun da ƙananan matakan na iya ƙara haɗarin kamuwa da cututtukan zuciya, bisa ga Ma'aikatar Lafiya da Ayyukan Dan Adam. Brennan ya kara da cewa "Lokacin da kuke amfani da kowace tsoka da kuke da ita, zuciyar ku tana zubar da jini da yawa don ɗaukar iskar oxygen zuwa tsokokin ku, don haka zuciya ta yi ƙarfi kuma huhun ku ya yi ƙarfi," in ji Brennan. "Ina tsammanin lafiyar zuciya da jijiyoyin jini tabbas ita ce babbar fa'ida ga wasanni."

Yana da sauƙi akan haɗin gwiwa kuma yana da kyau ga ƙasusuwan ku.

Kamar gudu, rawa, da hawan matakala, ƙetare ƙetare motsa jiki ne mai nauyin motsa jiki, ma'ana kuna kan ƙafafunku - kuma ƙasusuwanku suna tallafawa nauyin ku - gaba ɗaya. Irin wannan aikin ba wai kawai yana taimakawa wajen gina tsoka ba, in ji Brennan, amma kuma yana iya rage asarar ma'adinai - al'amarin da ke raunana kasusuwa da kuma kara hadarin karya daya - a cikin kafafunku, hips, da ƙananan spine, a cewar Mayo Clinic.

Cikakkun foda da kuke zazzagewa shima yana zuwa da ƴan fa'ida. Brennan ya ce "Saboda kuna kan dusar ƙanƙara, ɗaukar nauyi ba shi da mummunan tasirin bugun gidajenku da yake yi da gudu," in ji Brennan. A gaskiya ma, karamin binciken da aka buga a cikin jarida Medicine & Kimiyya a Wasanni & Motsa Jiki gano cewa ƙetare-ƙasa yana sanya ƙasa da ƙarfi akan haɗin gwiwa na hip fiye da gudu. Kuma a lokacin ayyukan da ba su da tasiri, jiki yana da ƙananan damuwa, wanda ya rage haɗarin rauni, musamman a cikin wadanda ke fama da ciwon huhu, a cewar Ma'aikatar Lafiya da Ayyukan Dan Adam. (Mai alaƙa: Wannan Wutar Wuta ta Hannah Davis Ba Ta da Tasiri, Amma Har Yanzu Zai Sa Ku Gumi)

A gare ni, mafi kyawun sashi game da tseren ƙetare na ƙasa shine cewa a zahiri yana aiki kowane tsoka da kuke da ita. Yana kama da ɗaya daga cikin wasanni mafi wahala saboda wannan dalili.

Rosie Brennan

Yana inganta daidaituwa da kuzari.

Don ciyar da kanku ta hanyar tsallake-tsallake na ƙetare, kuna buƙatar kiyaye kowane sandar a daidaita tare da kishiyar ski, duk yayin da gaba ɗaya za ku canza nauyin ku daga wannan ski zuwa ɗayan tare da kowane mataki, in ji Brennan. (Alal misali, yayin da kuke ɗaukar mataki da ƙafar dama, kuna tura ƙasa da sandar hagunku kuma ku canza duk nauyin ku zuwa ƙafar dama.) Kuma waɗannan ayyukan biyu suna buƙatar daidaitawa sosai, in ji ta. "Ina tsammanin wani ya sami ci gaba daga fara sanya siki don isa ga wannan matakin [canza duk nauyin ku] babban nasara ne kuma tabbas zai taimaka a duk fannonin wasanni da rayuwa," in ji ta.

Ƙari ga haka, ƙetare-ƙasa yana gwada gwaje-gwaje akai-akai da inganta ƙarfin ku. Yayin da kuke zagayawa akan skis mai tsawon ƙafa shida, kuna buƙatar zama mai hankali kuma ku yi sauri, musamman lokacin da kuke zagayawa a kusurwa ko kuma zagayawa gungun mutane, in ji Brennan. "Ba kamar kankara mai tsayi ba, ba mu da gefuna na ƙarfe, don haka lokacin da kuke buƙatar zagaya kusurwa, ba za ku iya jingina kawai da shi ba kuma ku sassaka wannan kyakkyawan juyi, in ji ta. "A zahiri muna taka shi, kuna ɗaukar waɗannan ƙananan matakai, masu kama da ɗan wasan hockey ko wani abu. Wannan duk karfin hali ne."

Kuna iya shiga ciki a kowane zamani.

Ba kamar wasan motsa jiki da kankara ba, wasannin da galibi za ku fara horo don ƙuruciya, tseren ƙetare ƙasa yana da sauƙin ɗauka a kowane lokaci a rayuwar ku. Misali, mahaifiyar Brennan ta fara gwada wasan ne lokacin da ta kai shekaru 30, kuma Brennan da kanta ba ta shiga ciki ba har sai da ta kai shekaru 14, in ji ta. "Yana da kyau a saka lokaci don koyon fasaha saboda za ku iya yin shi gaba ɗaya rayuwar ku," in ji ta. "Kuma saboda ƙarancin tasirin da yake da shi a kan gidajenku da abubuwa makamancin haka, kakata ta fita kan kankara - kuma ta cika shekara 90." (Mai alaƙa: Yadda Yin Wasa Zai Taimaka muku Nasara a Rayuwa)

Yana kara lafiyar kwakwalwarka.

Ta hanyar ɗaure kan skis ɗinku da nutsewa cikin yanayi, zaku iya samun sauƙin damuwa da haɓaka yanayin da kuke buƙata. Bincike ya nuna cewa motsa jiki a cikin dazuzzuka - har ma da zama kawai da kallon bishiyoyi - na iya rage hawan jini da matakan hormones cortisol da adrenaline masu alaka da damuwa, a cewar Ma'aikatar Kula da Muhalli ta Jihar New York. Brennan ya kara da cewa "Saki ne kawai daga wahalar rayuwar yau da kullun, na makale a ciki, aiki daga gida, ko duk abin da mutane ke kokawa da kwanakin nan," in ji Brennan. "Yana da rauni sosai kuma yana da fa'ida. Idan kana da sa'a guda kawai, amfanin fita waje don kwakwalwarka ya fi kyau zuwa wurin motsa jiki ko ƙoƙarin yin motsa jiki a garejin ku." (Kana buƙatar ƙarin gamsarwa don ɗaukar motsa jiki a waje? Kawai duba waɗannan fa'idodin.)

Tsallake-tsallake-tsallake-tsallake da kanta yana ba da nasa fa'idodin lafiyar kwakwalwa na musamman. "Abin da nake so game da wasan tseren shine kawai zan iya sanya skis ɗina, in fita cikin dazuzzuka, in sami wannan kyakkyawan, jin daɗin motsa jiki a kan dusar ƙanƙara, wanda irin wannan yana ba ku 'yanci kaɗan," in ji ta. "Yana da nau'i na rhythmic, don haka za ku iya samun damar aiwatar da tunanin ku kuma ku ji dadin iska, yanayi, da duk kyawawan abubuwan da ke kewaye da ku."

Bita don