7 Kula yayin motsa jiki kai kadai

Wadatacce

• 1. Kimanta lafiyar ku
• 2. Zabar tufafi da takalmi masu dacewa
• 3. Yi zafi da sanyi
• 4. Zabi wurin
• 5. Tsanani, lokaci da yawan horo
• 6. Tsayawa
• 7. Kasance mai jin zafi

Motsa jiki na yau da kullun yana da fa'idodin kiwon lafiya da yawa, kamar sarrafa nauyi, rage glucose na jini, hana cututtukan zuciya, hana osteoporosis da sarrafa cholesterol.

Yakamata, mai motsa jiki yakamata ya jagoranci kuma ya kula dashi ta hanyar mai ilmantarwa na zahiri, amma kuma zai yuwu a fara atisayen shi kadai, muddin kuna bin mahimman hanyoyin kiyayewa don kaucewa rauni da inganta lafiyar jiki ba tare da haɗarin haɗarin lafiya ba.

Anan akwai shawarwari 7 don motsa jiki kadai.

1. Kimanta lafiyar ku

Kafin fara kowane motsa jiki, koda tare da jagorar ƙwararru, yana da mahimmanci a je likita don auna lafiya da gano matsalolin haɗin gwiwa da kuma cututtuka kamar hawan jini da ciwon sukari.

A yayin da matsalolin lafiya suka kasance, abin da ya fi dacewa shi ne cewa motsawar tana ƙarƙashin ƙwararren masani, wanda zai nuna nau'ikan da ƙarfin horo, gwargwadon yanayin lafiya da manufofin kowane ɗayan.

2. Zabar tufafi da takalmi masu dacewa

Ya kamata ku zaɓi haske da tufafi masu kyau don motsa jiki, wanda zai ba da izinin motsi na gabbai da haɗin gwiwa kuma hakan zai ba da gumi damar yin kumburi, wanda ke da mahimmanci don kiyaye isasshen yanayin jiki.

Yana da mahimmanci a tuna cewa sanya tufafi da yawa don yawan zufa ba zai taimaka muku rage nauyi ba, kawai yana shayar da jikinku kuma yana rage aikin horo. Bugu da kari, nauyin da aka rasa a zufa ana dawo dashi cikin sauri daga baya, tare da ruwa mai kyau da kuma shan abinci.

Yakamata a zabi takalmi gwargwadon aikin da za a yi, kuma ya fi dacewa ya zama mai haske, tare da masu jan hankali don ɗaukar tasirin da kuma yin su gwargwadon nau'in matakin, wanda ya dogara da surar ƙafa da yadda yake taɓa ƙasa. Duba Yadda za a zabi mafi kyawun takalma.

3. Yi zafi da sanyi

Yin dumi-dumi kafin fara horo yana da mahimmanci don shirya tsokoki don ƙarin aiki mai ƙarfi, ta hanyar ƙara zafin jiki da zagawar jini, hana raunin da ƙara ƙarfin horo.

Ya kamata dumin ya kasance tsakanin mintuna 5 zuwa 10, kuma wasu misalai na ayyukan da za'a iya yi don kunna dukkan jiki shine tafiya, hawan keke, tsalle igiya ko yin ƙura mai ƙyalli, yana da mahimmanci a fara motsa jiki mafi ƙarfi kai tsaye bayan, ba tare da barin jiki ya sake yin sanyi ba.

Bayan kammala duk horo, yakamata kuyi shimfidawa don rage ƙwanƙwasawa da zafi bayan motsa jiki. Don haka, ya kamata ka miƙa dukkan jiki, musamman hannuwa, ƙafafu, kafadu da wuya don ƙare ranar aikin jiki. Dubi Motsa jiki don yin kafin da bayan tafiyar ku.

4. Zabi wurin

Ga masu farawa waɗanda zasu motsa jiki akan titi kuma suyi abubuwa kamar tafiya ko gudu, abin da ya dace shine neman filaye da filaye na yau da kullun, wanda ke ba da damar kyakkyawan mataki don kauce wa rauni a diddige da gwiwoyi.

Ga waɗanda suke son yin ayyukan ɗaga nauyi, abin da ya fi dacewa shi ne a sami kayan aiki masu inganci kuma a mai da hankali ga yanayin motsi da haɗin gwiwa.

5. Tsanani, lokaci da yawan horo

Yana da mahimmanci cewa a cikin kwanakin farko aikin yana da ƙarfin haske, wanda yakamata ya ƙaruwa sannu a hankali gwargwadon ƙarfin juriya. Farawa tare da yin amfani da nauyin jikinku a cikin motsa jiki mai ƙarfi ko tare da saurin tafiya yana taimakawa ƙarfafa ƙwayoyin ku kuma shirya jikin ku don ƙaruwa da ƙarfi a hankali.

Bugu da kari, fara horo ya kamata ya kasance kamar minti 20 zuwa 30, sau 3 a mako, a wasu ranakun don tsoka ta sami lokacin murmurewa. Kowane mako, ya kamata ka ƙara lokaci har sai ka isa motsa jiki na aƙalla mintuna 30, sau 5 a mako, ko horo na minti 50, sau 3 a mako.

6. Tsayawa

Kasancewa cikin nutsuwa yana taimaka wajan kauce wa rauni, musamman ma a ƙafafun kafa da gwiwowi, kuma yana da muhimmanci a kiyaye kashin baya madaidaici, musamman yayin motsa jiki na ɗaukar nauyi.

A cikin gudu da tafiya, ya kamata ku wuce ta taɓa ƙasa da diddige ku matsa ƙafarku zuwa yatsun ƙafarku, yayin da ya kamata bayanku ya miƙe, amma ya ɗan karkata gaba.

7. Kasance mai jin zafi

Biyan hankali ga ciwo yana da mahimmanci don kauce wa mummunan rauni, kuma ya kamata ka rage saurin ko nauyin motsa jiki ka lura idan ciwon ya tafi. Idan babu sauki, ya kamata ka tsayar da aikin ka ga likita don tantancewa idan akwai wani rauni da tsananin sa.

Kari kan hakan, ya kamata a kula da zuciya da kuma bugun numfashi, kuma a cikin yanayi na karancin numfashi ko bugun zuciya mai karfin gaske, ana ba da shawarar dakatar da aikin. Wasu aikace-aikacen wayar hannu suna da fasaha don kimanta bugun zuciyar ku kuma su ba ku shawarwari don ci gaba da horo na yau da kullun, waɗanda sune madaidaitan madadin don taimakawa tare da motsa jiki mai kyau.

Duba ƙarin nasihu a:

• Gudun - San manyan dalilan ciwo
• Yin motsa jiki don rasa nauyi