Hanyoyi 10 don Tattaunawa da Karfafa Cinyoyin ku

Wadatacce

• 1. Je zuwa aji tseren keke na cikin gida
• 2. Nemi saitin tsani
• 3. Takeauke shi zuwa yashi
• 4. Yi motsa jiki irin na ballet
• 5. ickauki wasanni
• 6. trainingara horo na juriya
• 7. Yi masu matsakaicin jiki
• 8. Aiki cinyoyinku na ciki
• 9. Gwada wani aikin daidaitawa
• 10. HIIT da bugun zuciya
• Bayani game da asarar nauyi
• Layin kasa

Yi canji

Tsara, duri, da karfafa jijiyoyin cinyar ka suna da kyau a gare ka. Tharfin cinya da ƙarfi yana nufin za ku yi sauri, tsalle sama, da haɓaka ƙwarin gwiwar ku gaba ɗaya. Wannan shine dalilin da ya sa ƙarfafa ƙafa ya zama manufa mafi kyau fiye da kawai isa ga ƙananan cinyoyi.

Kuma, yana da mahimmanci a tuna cewa gabaɗaya cututtukan zuciya da lafiyar tsoka shine abin da ke da mahimmanci - ba girman wandonku ba.

Duk da yake ba za ku iya yin motsa jiki guda ɗaya ba don ƙaddamar da takamaiman ɓangaren jiki, akwai wasu atisayen da suka fi mai da hankali kan ƙarfin kafa da jimiri fiye da sauran sassan jiki. Don haka idan kuna neman ƙarfafawa da sautin cinyoyinku, kuyi la'akari da kaɗan daga waɗannan motsa jiki.

Wadannan ayyukan 10 zasu taimaka muku kan tafiyarku ta dacewa zuwa ga cinyoyi masu karfi da rayuwa mafi koshin lafiya!

1. Je zuwa aji tseren keke na cikin gida

Idan kun saba da ajin motsa jiki na cikin gida, kun san yadda irin wannan motsa jiki yake amfani da cinyoyin ku. Wannan shine dalilin da ya sa keken cikin gida shine kyakkyawan zaɓi ba kawai don kunna ƙafafu ba, har ma don lafiyar zuciya da raunin nauyi.

A zahiri, sakamakon shekarar 2010 daya ya nuna raguwar nauyin jiki da kuma kitse a cikin mata masu kan gado, masu kiba bayan zaman 24 na keken cikin gida.

2. Nemi saitin tsani

A matsakaita, a cikin mutumin da ya auna nauyin 154. Idan ka hada da matakala a motsa jiki, sai ka kara amfani da jijiyoyin cinya. Tunda kowane mataki yana buƙatar ka ɗaga jikinka zuwa sama, yana tilasta tsokar ƙafarka zuwa wuta.

3. Takeauke shi zuwa yashi

Idan kun yi sa'a da zama kusa da rairayin bakin teku, tabbataccen mai koyarwa Armen Ghazarians ya ba da shawarar yin tafiya rairayin bakin teku a matsayin wata hanya ta ƙarfafa cinyoyinku. "Tensionarin tashin hankali na tafiya a kan yashi zai taimaka sautin da kuma tabbatar da ƙwayoyin cinya," in ji shi.

Don saba da motsa jiki akan yashi, fara da tafiya cikin yashi na mintina 20 kowace rana. Yayinda jikinku ya saba da motsa jiki a cikin yashi, zaku iya ƙara lokaci zuwa ayyukanku na yau da kullun.

4. Yi motsa jiki irin na ballet

Ba asiri bane cewa masu rawa suna da ƙafafu masu ƙarfi da ƙarfi. "Rawa ta haɗu da ƙwayar zuciya tare da takamaiman motsawar motsi wanda tabbas zai sanya ƙafafunku su zama masu ban mamaki," in ji bokan mai koyarwa Lyuda Bouzinova.

Wannan aikin motsa jiki na YouTube tare da jerin Pilates yana da kyau don tsawaitawa da juji tsokokin cinyar ku. Bouzinova ta ce an tsara takamaiman jerin don jingina cinyoyi da kuma samar da dogayen layuka masu tsayi ta hanyar yin aiki da dukkan tsokokin cinya a cikin tsari na musamman.

5. ickauki wasanni

Saurin sauya alkibla da ake buƙata a cikin wasanni da yawa zai taimaka wajen daidaita ƙafafunku daga kowane bangare, a cewar Ghazaria. Yi la'akari da wasanni waɗanda ke buƙatar kuyi ƙwayoyin cinyar ku ta hanyar motsa jiki, kamar su:

• iyo
• golf
• ƙwallon ƙafa
• a guje
• kwallon raga
• keke
• rawa

6. trainingara horo na juriya

Kasancewa cikin duka jiki, ayyukan ƙarfafa tsoka aƙalla kwana biyu a mako, da ƙarfafa cinyoyin ku. Exercisesara motsa jiki na ƙasa kamar huhun huhu, zaune a bango, ɗaga cinyoyin ciki / na waje, da matakala tare da nauyin jikinka kawai.

Mabuɗin ƙarfafa ƙafafu ba tare da bulking sama ba shine kiyaye reps sama (aƙalla sau 15 a kowane saiti). Yi zagaye uku na kowane motsa jiki tare da ɗan hutawa tsakanin kowane motsi.

Hakanan zaka iya ƙara motsi na sama-sama zuwa ayyukan motsa jiki na ƙasa don babban motsi biyu-cikin-ɗaya don ƙoshin lafiya. Misali, ansu rubuce-rubucen dumbbells kuma yi huhu tare da lanƙwasa, ko squats tare da latsa kafada ta sama.

7. Yi masu matsakaicin jiki

Squungiyoyin jiki masu nauyi, waɗanda suke tsugunewa ta amfani da nauyin jikinku azaman juriya, ƙona adadin kuzari, ƙarfafa ƙwayoyin ƙafarku, da sautin cinyoyinku. Ari da, zaku iya yin su ko'ina, kowane lokaci.

Ghazaria sun ba da shawarar farawa da nauyin jiki 25, sau biyu a kowace rana (jimlar 50). Kuna iya tsugunnawa yayin kallon Talabijan a gida ko bayan hawan matakala a wurin aiki. Idan kun kasance a shirye don ma fiye da ƙalubale, gwada wannan ƙalubalen ƙalubalen kwanaki 30 mai nauyin nauyi.

8. Aiki cinyoyinku na ciki

Bouzinova ta ce cinyar cikin ba sanannen abu bane wanda za'a iya kaiwa hari, kuma atisayen da ke nuna su yanada matukar wahala. Don haka, mutane da yawa suna tsallake su gaba ɗaya. Amma idan kuna jin daɗin yin motsa jiki a dakin motsa jiki, kuyi su cikin kwanciyar hankali na gidanku.

Greataya daga cikin manyan motsawa shine "tafiya platypus" wanda zaku iya gani a cikin wannan motsa jiki na Lean YouTube. Yana aiki cinyoyinku na ciki da na waje da kuma glutes don kallon gaba daya.

9. Gwada wani aikin daidaitawa

Kuna iya yin daidaitaccen aiki a gida ko a dakin motsa jiki. Bouzinova ta ce: "Daidaita aikin sautin duk kankanin tsokoki a kafafuwanku da cinyoyinku, yana matse su da sauri, kuma yana samar da kyawawan kafafu, kafafu mara nauyi."

Ta ce kyakkyawar motsawa don gwadawa shine ɗayan ƙafafun matattu da aka ɗora a kan ƙwallon Bosu ko yin aikinku duka a kan rairayin bakin teku don ya gwada daidaitarku.

10. HIIT da bugun zuciya

Motsa jiki na motsa jijiyoyi na kona adadin kuzari da karfafa zuciyar ka. Yana kuma taimakawa wajen rage kitse a jiki. Ciki har da cikakken horo-tazara-Hanya (HIIT) da kwanciyar hankali a cikin shirin motsa jiki gabaɗaya zai taimaka muku rage ƙimar jikinku duka da sautin cinyoyinku.

Don ƙarin aikin motsa jiki da ƙona calorie, yi la'akari da ƙara zaman ɗaya na yanayin motsa jiki zuwa tsarin lafiyar ku. Waɗannan manya suna samun aƙalla mintuna 150 na aiki mai saurin motsa jiki, ko kuma minti 75 na aiki mai saurin motsa jiki, kowane mako.

Haɗa aikin motsa jiki mai tsaka-tsaki da ƙarfi don samun jimlar motsa jiki.

Bayani game da asarar nauyi

Yana da mahimmanci a lura cewa inganta lafiyar ku ba lallai yana nufin rasa nauyi ba. Amma, idan samun laushi da canza kayan jikin ku shima manufa ce, zaku buƙaci ƙona adadin kuzari fiye da yadda kuke ci.

Yawancin motsa jiki na sama zasu ƙona adadin kuzari da ƙarfafa tsokoki lokaci guda. Ka tuna, rage nauyi a hankali da kwanciyar hankali shine hanya mafi kyau don kiyaye asara akan lokaci.

(CDC) yana ba da shawarar rasa kimanin fam ɗaya zuwa biyu a mako. Mutanen da suke yin haka suna iya kiyaye nauyin.

Yana da mahimmanci a guji yin matsanancin abinci wanda ke yanke rukunin abinci gaba ɗaya, kamar carbs, ko kuma yana da ƙarancin kalori, bayanin kula Bouzinova.

Kuma, fa'idar asarar nauyi tafi hanyar ƙwarewa. Dangane da binciken 2018, rasa inci a cinyoyi, kwatangwalo, da gindi na iya rage wasu abubuwan da ke haifar da cututtukan zuciya.

Anan akwai tipsan dubaru masu tallafawa kimiyya don rage nauyi a hanya mai lafiya:

• Sha ruwa mai yawa, musamman kafin cin abinci.
• Ku ci ƙwai don karin kumallo maimakon hatsi.
• Karanta alamun abinci don yanke karin sukarin.

Ana neman ƙari? Wannan labarin yana da nasihu mai amfani game da yadda za a rasa nauyi.

Layin kasa

Don ƙarfafawa da sautin cinya, kuna buƙatar yin motsa jiki wanda ya ƙunshi ƙafafu. Idan asarar nauyi ma makasudin ne, canje-canje masu cin abinci haɗe da ƙarfi da motsa jiki na motsa jiki zasu taimaka muku rasa mai, samun tsoka, da haɓaka ƙoshin lafiyarku.