Jerin nau'ikan motsa jiki na 14 na Cardio don Samun Motsi

Wadatacce

• Me yasa kuke Bukatar Cardio a Farko?
• Zaɓuɓɓukan Motsa Jikinku na Cardio
• 1. Tsalle Igiya
• 2. Rawa
• 3. Tsararren Wasanni
• 4. Walking Power
• 5. Yin iyo
• 6. Dambe
• 7. Sanadin trampoline
• 8. Hawan keke
• 9. Yin yawo
• 10. Jere
• 11. Hula-Hooping
• 12. Tafiya
• 13. Tsalle Jaka
• 14. Matakai
• Takeaway

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Lokacin da yawancin mutane ke tunanin motsa jiki (cardio) motsa jiki, ayyukan farko da suka zo hankali shine gudu, hawan keke, ko iyo.

Haka ne, waɗannan hanyoyi ne masu kyau don haɓaka bugun zuciyar ku, amma ba kowa ke jin daɗin su ba. Cardio ya zama babban ɓangare na rayuwar lafiya. Sa'ar al'amarin shine, babu wata hanyar "ziri daya-da-duka".

Idan kana neman hada karin cardio a jikinka na motsa jiki, to kar kaji tsoron masu tsere na gudun fanfalaki wadanda kake gani a makwabtaka. Ayyukan motsa jiki masu ƙoshin lafiya ba lallai ne su haɗa da ciyar da awanni a kan matattara ba. Akwai wadatattun nishaɗi da hanyoyi don ƙirƙirar zuciyar ku kuma daɗin jin daɗin shi.

Me yasa kuke Bukatar Cardio a Farko?

Cardio an bayyana shi azaman kowane irin motsa jiki wanda yake sanya zuciyar ka tashi da kuma kiyaye shi na dogon lokaci. Tsarin numfashin ku zai fara aiki tukuru yayin da kuka fara numfashi da sauri da zurfi. Jijiyoyin jininka zasu fadada don kawo karin iskar oxygen a cikin jijiyoyinka, kuma jikinka zai saki cututtukan ciwo na jiki (endorphins).

Fa'idodi na zahiri da na kwakwalwa na irin wannan motsa jiki kamar ba su da iyaka.

• Sarrafa nauyinku: Cewar akwai shaidun kimiyya masu yawa da suka nuna cewa minti na 150 na matsakaicin-ƙarfi na mako a kowane mako zai taimaka muku don kiyaye nauyin ku akan lokaci.
• Ward kashe cututtukan zuciya: Bincike ya nuna cewa samun bugun zuciyar ka tare da motsa jiki na yau da kullun na iya taimakawa rigakafin cututtukan zuciya da jijiyoyin jini, wanda ya yi sanadin mutuwar duniya a shekarar 2012.
• Inganta yanayi: Mai yiwuwa ba abin mamaki bane a gare ku, amma bincike yana tallafawa rawar da aikin motsa jiki ke takawa don haɓaka yanayin ku da haɓaka farin cikin ku. Cardio ya haɓaka samar da waɗanda ke jin daɗin jin zafi mai zafi waɗanda ake kira endorphins.
• Rayuwa mafi tsawo: Mayo Clinic ya ba da shawarar cewa mutanen da ke yin motsa jiki a kai a kai za su daɗe. / Li>

Zaɓuɓɓukan Motsa Jikinku na Cardio

Yi tunani a waje da akwatin kuma gwada sabon abu tare da waɗannan zaɓuɓɓukan fun na cardio. Mabuɗin mannewa tare da kowane shirin motsa jiki mai nasara shine gano wani aiki da kuke so.

Da zarar ka sami motsa jiki da kake so, za ka kasance cikin nishaɗi sosai da za a tuna maka cewa kana inganta lafiyar ka, kai ma!

1. Tsalle Igiya

Dama, ba ku yi tsalle igiya ba tun lokacin hutu na 4. Idan haka ne, tafi samun kanka igiyar tsalle a yau! Wannan nau'i na cardio ana iya yin shi kusan ko'ina. Juya waƙoƙin da kuka fi so kuma tsalle zuwa kidan. Jifa da igiyar tsalle a cikin jaka, akwati, ko jaka zai taimaka maka matsi a cikin mintina 150 na motsa jiki a kowane mako duk lokacin da kake da ɗan ɗan lokaci.

2. Rawa

Ko ko a'a kuna tsammanin kuna da ƙafafun hagu biyu, rawa babbar hanya ce ta hura wasu tururi yayin da kuma samun bugun zuciyar ku. Kuna iya tunanin cewa takaita rawa ga azuzuwan Zumba, amma menene ke hana ku rawa cikin dakin ku? Sanya waƙoƙin kuma yi rawa da wauta.

3. Tsararren Wasanni

Wataƙila ba za ku yi tunanin kanku a matsayin "mutum mai wasa ba," amma akwai tarin wasannin wasanni na manya a can waɗanda ke cike da mutane kamar ku - mutanen da ke son yin nishaɗi da ƙoshin lafiya. Yi rajista don ƙwallon ƙafa, ƙwallon ƙafa, ƙwallon kwando, ko duk abin da ya dace da sha'awar ku. Gudun zagaye filin ko kotu tabbatacce ne don haɓaka bugun zuciyar ku. Bincika al'ummarku don wasannin wasanni marasa gasa. Wataƙila har ma za ku sami sabon aboki yayin da kuke ciki!

4. Walking Power

Ba lallai bane ku zama kamar ɗayan waɗannan masu tafiya a cikin iko don cin ribar wannan nau'in cardio. Matsa zuwa waje (ko tsayawa kan na'urar motsa jiki idan yanayin yayi mummunan) kuma ɗauki saurin.

5. Yin iyo

Wannan nau'ikan ƙananan tasirin na cardio wata hanya ce mai kyau don haɓaka bugun zuciyar ku yayin kare haɗin ku. Idan ba ku da cikakken tabbaci game da dabarun yin iyo, ɗauki kambi ka yi 'yan tawaye. Wannan ba zai shiga kafafunku kawai ba, harma da rashin ku, suma.

6. Dambe

Dukkanmu ba za mu iya zama Rocky Balboa ba, amma kowa na iya amfani da dambe don samun ƙoshin lafiya. Damben minti 30 kawai na dambe zai iya taimaka muku ƙonawa har zuwa adadin kuzari 400.

7. Sanadin trampoline

Idan kana da katuwar fom, bouncy trampoline a bayan gidan ka, wannan abin birgewa ne. Tsallen wasa da wasa ba alheri ne kawai a gare ku ba, har ma da daɗi!

Idan bakada katuwar kwalba mai girma, kada ka ƙidaya kanka daga wannan. Kuna iya samun karamin sandar motsa jiki a cikin gidan ku. Sanya sautunan da kuka fi so da gudana ko tsalle a wuri na iya zama daidai da tasiri.

8. Hawan keke

Akwai hanyoyi da yawa don dacewa da wannan nau'in zuciya a cikin ranarku. Musanya motarka don keke a tafiyarka ta gaba zuwa shagon kayan masarufi. Sauya shi kuma tsoma matattarar motar don tsayayyar keke a tafiyarku ta gaba zuwa dakin motsa jiki. Cizon harsashi kuma gwada wancan ɗakin motsa jiki na cikin gida da kuke sa ido a cikin watanni shida da suka gabata, ko saya mai ba da horo don ku hau babur ɗinku a cikin gidanku ko garejin.

9. Yin yawo

Loveaunar waje? Yin yawo na iya zama tikiti ne kawai don kara lafiyar kaska. Samun motsawa a waje ba kawai zai karawa zuciyar ku lafiya ba, amma kuma zai bunkasa jin daɗin ku.

10. Jere

Ka yi tunanin cewa injin tuka jirgin ne kawai don waɗanda suke son bulice biceps? Yi tunani sake! Yin matsi cikin kwalejin motsa jiki na iya ba ku ƙarin ƙarfin zuciya, da kuma ƙarfafa tsokarku da bayanku. Idan baku taba gwada shi ba, kalubalanci kanku da sabon abu.

11. Hula-Hooping

Tabbas, tabbas ba ku yi ba tun lokacin bikin ranar haihuwar yara da kuka je, amma me ya sa? Yin lilo da wanna kwatangwalo zai karawa zuciyar ka karfin gwiwa da kuma inganta karfin ka. Kuma kada ku damu - suna sanya su a cikin manya masu girma.

12. Tafiya

Kuna iya yin mamaki idan tafiya tana ƙidaya azaman motsa jiki na zuciya da jijiyoyin jini. I mana! Wannan babban wurin farawa ne ga mutanen da sababbi ke motsa jiki. Ko tafiya na mintina 10 na iya sa ka a kan hanya don inganta lafiyar zuciya. Wararrun masu motsa jiki suna fa'ida daga gare ta, suma.

13. Tsalle Jaka

Idan bakuyi waɗannan ba tun ajin motsa jiki na makarantar sakandare, kuna ɓacewa! Wannan aikin da babu kayan aiki zai iya sanya bugun zuciyar ka cikin lokaci. Ari da, suna da saukin yi daga ko'ina. Fara fara tsalle da safe, lokacin da kake buƙatar hutu daga teburinka, ko yayin da kake jiran abincin dare don gama girki.

14. Matakai

Hawan matakala wata hanyace mai ban sha'awa don samun bugun zuciyarka da kuma gumi. Nemo wurin shakatawa tare da babban saiti, ko kawai matakala a ginin da ke kusa. Duk wani hawa zai yi. Kuma idan kuna buƙatar tsayawa a cikin gida, Mai ba da izini shine abokin ku.

Takeaway

Babu wata muhawara cewa motsa jiki na zuciya shine mahimmin ɓangare na rayuwa mai tsawo da lafiya. Amma wannan ba yana nufin yana da sauƙi don sanya cardio ta yau da kullun ba. Kawai tuna cewa idan kun kasance da budaddiyar zuciya da kirkirar abubuwa, akwai hanyoyi da yawa da zasu sa zuciyar ku ta tashi. Bai kamata ka ji an keɓe ka ga matseken abin hawa ba.

Mafi mahimmancin ɓangare na kowane aikin motsa jiki shine gano abin da kuke jin daɗi. Da alama kuna iya tsayawa tare da al'ada idan wani abu ne da kuke so da gaske. Don haka gwadawa, gwada sabbin abubuwa, kuma gano yadda ake jin daɗin karye gumi.