Ayyuka mafi kyau don rasa ciki

Wadatacce

• Aerobic motsa jiki yi a gida
• Aerobic motsa jiki yi a kan titi
• Motsa jiki don ƙona kitse da rasa ciki
• Abinci don rasa ciki

Ayyukan motsa jiki sune waɗanda ke aiki da ƙungiyoyin tsoka da yawa, sa huhu da zuciya suyi aiki tuƙuru saboda ƙarin oxygen yana buƙatar isa sel.

Wasu misalai suna tafiya da gudu, wanda ke ƙona kitse a cikin gida kuma yana taimakawa rage ƙwayoyin mai a cikin hanta kuma, sakamakon haka, matakan cholesterol na jini. Babban fa'idar motsa jiki a cikin asarar nauyi sune:

• Burnona kitsen da aka tara a ƙarƙashin fata, tsakanin viscera da cikin hanta;
• Yi yaƙi da damuwa ta rage adadin cortisol - hormone da ke da alaƙa da damuwa;
• Inganta walwala saboda sakin endorphins cikin jini.

Koyaya, don rage nauyi da rashin ciki ya zama dole don ƙara wahalar aikin da aka yi kuma don rage yawan kuzarin da kuke ci ta hanyar abinci.

Aerobic motsa jiki yi a gida

Tsallake igiya, rawa da kiɗan da kuka fi so, bin kwatancen aikace-aikacen a kan wayanku ko DVD na Zumba na iya zama babban zaɓi ga waɗanda ba sa son zuwa dakin motsa jiki. Hakanan zai iya zama da amfani a sami keken motsa jiki a gida ko wasu kayan aikin motsa jiki waɗanda za a iya siyan su a shagunan kayan wasanni.

Wata dama ita ce saka hannun jari a cikin wasannin bidiyo kamar Wii inda zaku iya bin umarnin malamin kama-da-wane ko kuma kawai yi rawa a dandamali a kan wannan na'urar wasan bidiyo.

Aerobic motsa jiki yi a kan titi

Hakanan ana iya yin motsa jiki a kan titi, a wurin shakatawa ko kusa da rairayin bakin teku, misali. A wannan yanayin, ya kamata mutum ya fi son yin atisaye a lokutan da suka fi dacewa a rana, kare fata daga rana, kuma koyaushe yana da ruwa ko isotonics don shayarwa.

Walking, jogging, cycling or rollerblading are wasu kyawawan zaɓuɓɓuka don yin aiki kadai ko a cikin kyakkyawan kamfanin. Ka tuna cewa yayin horo, numfashin ka na buƙatar zama ɗan ƙaramin iska don rage nauyi.

Ga yadda ake motsa jiki don fara kitsen mai.

Motsa jiki don ƙona kitse da rasa ciki

Aikin motsa jiki na motsa jiki don ƙona mai da rasa ciki ya kamata a yi na aƙalla mintuna 30 kuma ya kamata a maimaita shi sau 3 zuwa 5 a mako. Da farko ba lallai ba ne a damu da yawan bugun zuciyar horo, kawai tabbatar cewa numfashin ku a koyaushe ya fi aiki, amma har yanzu kuna iya yin magana, amma yana wajen yankin kwanciyar hankalin ku.

Gano menene ainihin bugun zuciya don rage nauyi.

Idan ba zai yiwu a yi horo na mintina 30 ba, za a iya farawa da mintina 15 a makon farko, amma dole ne a ƙara lokacin horo don a sami damar ƙona ƙarin adadin kuzari kuma ta haka za a iya rasa nauyi. Idan baku motsa jiki kuma kuna tunanin farawa, ana ba da shawarar zuwa likita kafin fara horo don tantance lafiyar zuciyar ku.

Abinci don rasa ciki

Duba muhimman jagororin 3 don ƙona mai da rasa ciki a cikin wannan bidiyo tare da masaniyar abinci mai gina jiki Tatiana Zanin: