Ma'anar Sharuɗɗan Kiwan lafiya: Fitness

Wadatacce

• Countidaya Ayyuka
• Motsa Jiki
• Matsakaicin Tsarin Basal
• Fihirisar Jikin Jiki
• Kwantar da hankali
• Balance Makamashi
• Arfi ya cinye
• Sassauci (Horarwa)
• Yawan Zuciya
• Matsakaicin Heartimar Zuciya
• Gumi
• Juriya / Trainingarfin Horarwa
• Nufar Heartimar Zuciya
• Dumama
• Shan Ruwa
• Nauyin jiki (Mass Mass)

Kula da lafiyarka abu ne mai mahimmanci da zaka iya yi domin lafiyar ka. Akwai ayyukan motsa jiki da yawa da zaku iya yi don dacewa. Fahimtar waɗannan sharuɗɗan lafiyar zai iya taimaka muku don yin amfani da mafi kyawun aikinku na yau da kullun.

Nemi karin ma'anar akan Fitness | Janar Lafiya | Ma'adanai | Gina Jiki | Vitamin

Countidaya Ayyuka

Motsa jiki shine duk wani motsi na jiki wanda yake aiki da tsokoki kuma yana buƙatar kuzari fiye da hutawa. Tafiya, gudu, rawa, iyo, yoga, da aikin lambu wasu 'yan misalai ne na motsa jiki.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Motsa Jiki

Motsa jiki na motsa jiki motsawa ne wanda ke motsa manyan tsokoki, kamar waɗanda suke cikin hannuwanku da ƙafafunku. Yana sanya muku numfashi da ƙarfi kuma zuciyar ku ta buga da sauri. Misalan sun hada da gudu, iyo, iyo, da kuma keke. Bayan lokaci, aikin motsa jiki na yau da kullun yana sa zuciyarka da huhu su zama masu ƙarfi kuma su iya aiki da kyau.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Matsakaicin Tsarin Basal

Basal metabolic rate shine ma'aunin kuzarin da ake buƙata don kiyaye ayyuka na asali, kamar numfashi, bugun zuciya, da narkewar abinci.
Source: NIH MedlinePlus

Fihirisar Jikin Jiki

Fihirisar Jikin Jiki (BMI) kimantawa ce ta jikin ki. Ana lissafta daga tsayinku da nauyinku. Zai iya gaya muku ko kuna da nauyi, al'ada, kiba, ko kiba. Zai iya taimaka maka ka auna haɗarinka game da cututtukan da zasu iya faruwa tare da ƙarin kiba na jiki.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Kwantar da hankali

Ya kamata aikin motsa jikin ku ya ƙare ta hanyar rage gudu a hankali. Hakanan zaka iya kwantar da hankali ta hanyar canzawa zuwa wani aiki mai ƙarancin ƙarfi, kamar motsawa daga jogging zuwa tafiya. Wannan tsari yana bawa jikinka nutsuwa a hankali. Jin sanyi zai iya wuce minti 5 ko fiye.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Balance Makamashi

Daidaitawa tsakanin adadin kuzari da kuke samu daga ci da sha da waɗanda kuke amfani dasu ta hanyar motsa jiki da tsarin jiki kamar numfashi, narkewar abinci, kuma, a cikin yara, suna girma.
Source: Cibiyar Nazarin Ciwon Suga ta Duniya da Cututtukan narkewar abinci da Koda

Arfi ya cinye

Makamashi wata kalma ce ta adadin kuzari. Abin da kuke ci da abin sha shine "makamashi a ciki." Abin da kuka ƙona ta hanyar motsa jiki shine "ƙarancin ƙarfi."
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Sassauci (Horarwa)

Horar da sassauci shine motsa jiki wanda ke shimfidawa da tsawaita tsokoki. Zai iya taimakawa haɓaka sassauƙan haɗin gwiwa kuma kiyaye tsokoki. Wannan na iya taimakawa wajen hana rauni. Wasu misalai sune yoga, tai chi, da pilates.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Yawan Zuciya

Bugun zuciya, ko bugun jini, sau nawa zuciyarka ke bugawa a cikin wani lokaci - galibi minti daya. Bugun bugun jini na manya ga 60 zuwa 100 a kowane minti bayan ya huta na aƙalla mintina 10.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Matsakaicin Heartimar Zuciya

Matsakaicin bugun zuciya shine mafi saurin zuciyarka zata iya bugawa.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Gumi

Gumi, ko gumi, wani ruwa ne mai ɗanɗano, mai gishiri wanda gland ke fitarwa a cikin fata. Yadda jikin ku yake sanyaya kanta kenan. Yawan yin gumi al'ada ce lokacin zafi ko lokacin motsa jiki, jin damuwa, ko zazzabi. Hakanan yana iya faruwa yayin al'ada.
Source: NIH MedlinePlus

Juriya / Trainingarfin Horarwa

Horar da juriya, ko horo mai ƙarfi, motsa jiki ne wanda yake sanya tsoffin tsokoki. Zai iya inganta ƙashin kashin ku, daidaito, da daidaituwa. Wasu misalai sune turawa, huhu, da curry bicep ta amfani da dumbbells.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Nufar Heartimar Zuciya

Bugun zuciyar ka shine kaso mafi yawa na bugun zuciyar ka, wanda shine mafi sauri zuciyar ka zata iya bugawa. Ya dogara ne da shekarunka. Matsayin aiki wanda yafi dacewa da lafiyar ku yana amfani da kashi 50-75 na mafi girman bugun zuciyar ku. Wannan zangon shine yankin zuciyar bugun zuciyar ku.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Dumama

Ya kamata aikin motsa jikin ku ya fara a hankali-zuwa-matsakaici don bawa jikin ku dama don yin shiri don ƙarin ƙarfin motsi. A dumama ya kamata ya kai kimanin minti 5 zuwa 10.
Source: Zuciyar Kasa, Huhu, da Cibiyar Jini

Shan Ruwa

Dukanmu muna buƙatar shan ruwa. Yaya yawan abin da kuke buƙata ya dogara da girmanku, matakin aikinku, da yanayin inda kuke zama. Kulawa da shan ruwanka yana taimakawa ka tabbata cewa ka isa. Abincin ku ya hada da ruwan da kuke sha, da ruwan da kuke samu daga abinci.
Source: NIH MedlinePlus

Nauyin jiki (Mass Mass)

Nauyin ki shine yawan nauyin ki. Ana bayyana ta raka'a fam ko kilogram.
Source: NIH MedlinePlus