Mikewa da motsa jiki don yi kafin da bayan tafiya

Wadatacce

• Darasi 1
• Darasi 2
• Darasi 3
• Shawarwari don tafiya mai kyau

Yin atisaye don tafiya ya kamata a yi kafin tafiya saboda suna shirya tsokoki da haɗin gwiwa don motsa jiki da inganta yanayin jini, amma kuma ya kamata a yi su daidai bayan tafiya saboda suna taimakawa cire ƙarancin lactic acid daga tsokoki, rage raunin da zai iya tashi bayan motsa jiki .

Yin atisaye don tafiya ya kamata a yi tare da dukkan manyan ƙungiyoyin tsoka, kamar ƙafafu, hannu da wuya, na aƙalla sakan 20.

Darasi 1

Lanƙwasa jikinka gaba kamar yadda aka nuna a hoton, ba tare da durƙusa gwiwowinka ba.

Darasi 2

Kasance a matsayin da ke nuna hoto na biyu tsawon dakika 20.

Darasi 3

Tsaya a matsayin da aka nuna a hoto na 3, har sai kun ji maraƙinku yana miƙa.

Don yin waɗannan shimfidawa, kawai kasance cikin samfurin kowane hoto na dakika 20, kowane lokaci.

Yana da matukar muhimmanci ka miqe da qafafunka kafin ka fara tafiya, amma bayan tafiya mai kyau zaka iya yin atisayen miqewa da muka nuna a bidiyo mai zuwa saboda suna sassauta dukkan jikinka kuma zaka ji daxi sosai:

Shawarwari don tafiya mai kyau

Shawarwarin yin tafiya daidai shine:

• Yi waɗannan motsa jiki kafin da bayan tafiya;
• Duk lokacin da kuka yi miƙawa da ƙafa ɗaya, ku yi shi da ɗayan, kafin ku wuce zuwa wata ƙungiyar tsoka;
• Lokacin yin shimfiɗa, bai kamata mutum ya ji zafi ba, kawai jijiyar tsoka;
• Fara tafiya a hankali kuma kawai bayan minti 5 ƙara saurin tafiyar. A cikin minti 10 na ƙarshe na tafiya, rage gudu;
• Ara lokacin tafiya a hankali.

Kafin fara tafiya, shawarwarin likita yana da mahimmanci saboda idan akwai cututtukan zuciya likita na iya hana wannan aikin.