Yadda Ake Fara Motsa Jiki: Jagora Mai farawa don Yin Aiki

Wadatacce

• Me yasa motsa jiki?
• Nau'in Motsa Jiki
• Yadda Ake Farawa
• 1. Binciki Lafiyar ku
• 2. Yi Tsara da Tsara Manufa
• 3. Sanya Shi Zama Lafiya
• Motsa Jiki Nawa Ya Kamata Ku Yi?
• Shirin Motsa Jiki na Mako guda
• Fean Tipsan Tukwici don Masu farawa
• 1. Kasance cikin ruwa
• 2. Inganta Abincinku
• 3. Dumi-dumi
• 4. Sanya Kasa
• 5. Saurari Jikin ku
• Yadda Ake Kasancewa
• Layin .asa
• Motsa Jiki Nawa Ya Kamata Ku Yi?
• Shirin Motsa Jiki na Mako guda
• Fean Tipsan Tukwici don Masu farawa
• 1. Kasance cikin ruwa
• 2. Inganta Abincinku
• 3. Dumi-dumi
• 4. Sanya Kasa
• 5. Saurari Jikin ku
• Yadda Ake Kasancewa
• Layin .asa

Motsa jiki a kai a kai na daga cikin kyawawan abubuwan da za ku iya yi don lafiyar ku.

Ba da daɗewa ba bayan fara motsa jiki, zaku fara gani da jin fa'idar da motsa jiki zai iya samu a jikinku da lafiyarku.

Koyaya, motsa jiki a cikin aikinku yana ɗaukan himma sosai, kuma manne shi a cikin dogon lokaci yana buƙatar horo.

Idan kuna tunanin fara motsa jiki amma baku san inda zaku fara ba, wannan labarin naku ne. Anan duk abin da kuke buƙatar sani game da fara al'ada da tsayawa kan sa.

Me yasa motsa jiki?

An nuna motsa jiki na yau da kullun don inganta lafiyar ku sosai ().

Babban fa'idodi sun haɗa da taimaka maka cimmawa da kiyaye nauyin jiki mai kyau, kiyaye ƙwayar tsoka da rage haɗarin kamuwa da cuta mai ɗorewa (,,,).

Bugu da ƙari, bincike ya nuna cewa motsa jiki na iya ɗaga halinka, ya haɓaka lafiyar hankalinku, ya taimaka muku yin barci mafi kyau har ma da haɓaka rayuwar jima'i (,,,).

Kuma wannan ba duka bane - yana iya taimaka maka kiyaye matakan makamashi mai kyau ().

A takaice, motsa jiki na da karfi kuma yana iya canza rayuwar ka.

Motsa jiki na iya inganta aikin ƙwaƙwalwa, rage haɗarin kamuwa da cutar da kuma taimaka muku rage nauyi.

Nau'in Motsa Jiki

Akwai motsa jiki iri daban-daban, gami da:

• Aerobic: Yawancin lokaci jigon kowane shirin motsa jiki, ya haɗa da lokutan ci gaba da motsi. Misalan sun hada da iyo, gudu da rawa.
• :Arfi: Yana taimaka ƙara ƙarfin tsoka da ƙarfi. Misalan sun haɗa da horarwar juriya, kayan kwalliya, ɗaga nauyi da gudu.
• Calisthenics: Movementsungiyoyin motsa jiki na asali an yi su ba tare da kayan aikin motsa jiki ba kuma a matsakaiciyar yanayin aerobic. Misalan sun hada da huhun huhu, zaune-sama, turawa da jawowa.
• Babban horo na tazara (HIIT): Ya hada da maimaitattun gajerun bursts na motsa jiki mai ƙarfi wanda ke biye da ƙananan atisaye ko lokutan hutu.
• Campsungiyoyin taya: Lokaci-lokaci, da'ira masu ƙarfi masu haɗuwa da motsa jiki da motsa jiki na juriya.
• Balance ko kwanciyar hankali: Yana ƙarfafa tsokoki kuma yana inganta daidaito na jiki. Misalan sun hada da Pilates, wasan kwaikwayon tai chi da motsa jiki.
• Sassauci: Aides dawo da tsoka, yana riƙe da kewayon motsi kuma yana hana rauni. Misalan sun haɗa da yoga ko motsawar tsoka-mutum.

Ayyukan da ke sama ana iya yin su daban-daban ko haɗe su. Abu mai mahimmanci shine kayi abinda yafi dacewa da kai kuma ka more shi.

Ayyukan motsa jiki na yau da kullun sun haɗa da motsa jiki, ƙarfi, calisthenics, HIIT, sansanonin taya, sassauci da kwanciyar hankali. Kuna iya yin su daban-daban ko a hade.

Yadda Ake Farawa

Yana da mahimmanci la'akari da wasu abubuwa kaɗan kafin fara aikin motsa jiki.

1. Binciki Lafiyar ku

Yana da mahimmanci a tuntuɓi likitanka kuma a sami gwajin likita na jiki kafin fara aikin motsa jiki.

Wannan yana da mahimmanci musamman ga waɗanda ba su saba da ayyukan motsa jiki ba, da kuma mutanen da ke da shekaru 45 zuwa sama.

Bincike da wuri zai iya gano duk wata matsalar lafiya ko yanayin da zai iya sa ku cikin haɗarin rauni yayin motsa jiki.

Hakanan zai iya taimaka muku inganta aikinku, wanda zai sauƙaƙa muku da malamin ku na sirri don fahimtar iyakokin ku da ƙirƙirar shirin motsa jiki wanda ya dace da bukatun ku.

2. Yi Tsara da Tsara Manufa

Da zarar ka yanke shawarar fara motsa jiki a kai a kai, yi ƙoƙari ka ƙirƙiri wani shiri wanda ya haɗa da matakai da manufofin da ake iya cimmawa.

Hanya ɗaya da za a yi wannan ita ce ta farawa tare da shirin matakai masu sauƙi da za a bi. Sannan zaku iya ci gaba da gini akansa yayin da ƙimar lafiyar ku ta inganta.

Misali, idan burin ka shine ka gama tafiyar kilomita biyar, zaka iya farawa da gina wani tsari wanda ya hada da gajeren gudu.

Da zarar kun sami damar gama wadannan gajerun hanyoyin, kara nisan har sai kun iya tafiyar da kilomita biyar baki daya.

Farawa da ƙananan manufofi ba kawai zai haɓaka damar samun nasarar ku ba, zai kuma ƙarfafa ku kowane mataki na hanya.

3. Sanya Shi Zama Lafiya

Wani mahimmin abin nasarar nasarar motsa jiki shine dagewa ga aikinku na yau da kullun.

Da alama ya fi sauƙi ga mutane su kiyaye aikin motsa jiki a cikin dogon lokaci idan sun mai da shi al'ada kuma suna yin sa a kai a kai ().

Binciken nazarin ya kammala cewa maye gurbin ɗabi'a mara kyau tare da sabon ɗabi'a mai ƙoshin lafiya babbar hanya ce ta kiyaye shi a cikin dogon lokaci ().

Bugu da ƙari, yin jadawalin ko motsa jiki a lokaci ɗaya kowace rana hanyoyi ne masu kyau don kiyaye al'amuranku da sanya shi ya dawwama.

Misali, zaku iya sanya motsa jiki ya zama al'ada ta hanyar shirin yin aiki daidai bayan aiki kowace rana.

Kafin fara aiki, samu lafiyar-lafiya kuma kayi shiri mai ma'ana. Bayan haka, sanya motsa jiki ya zama al'ada ta hanyar sanya shi cikin ayyukan yau da kullun.

Motsa Jiki Nawa Ya Kamata Ku Yi?

Ba kwa buƙatar zama babban ɗan wasa ko amfani da ku don yin aiki na awanni don fara motsa jiki a yau.

Kwalejin Kwalejin Wasannin Wasanni ta Amurka shawarwarin da ke gudana yanzu don motsa jiki sun haɗa da aƙalla mintina 150 na motsa jiki na matsakaiciyar motsa jiki a kowane mako (,).

Wadannan mintuna 150 za'a iya saita su ta kowace hanyar da kuke so. Misali, zaka iya yin motsa jiki na minti 30 sau biyar a mako ko kuma motsa jiki na minti 35 zuwa 40 kowace rana.

Koyaya, binciken da aka yi kwanan nan ya nuna cewa shirya wannan mafi ƙarancin buƙata a cikin horo ɗaya ko biyu a kowane mako na iya zama fa'ida kamar yada zaman a cikin mako ().

Gabaɗaya, yana da mahimmanci a fara sannu a hankali kuma ƙara ƙarfin yayin da kake gina matakin lafiyar ku.

Aƙarshe, kodayake ana buƙatar yawan motsa jiki na yau da kullun don lafiyar jiki, ƙyale jikinka ya huta yana da mahimmanci kuma.

Rashin barin jikinka ya dawo daga damuwar motsa jiki yana kara haɗarin raunin da ya faru, kamar ƙwayoyin tsoka da ɓarkewar damuwa, kuma yana iya haifar da ciwo mai tsanani (OTS).

Motsa jiki da yawa yana iya raunana garkuwar ku kuma ƙara haɗarin kamuwa da ku, rashin daidaituwa tsakanin kwayoyin cuta, yanayin baƙin ciki da gajiya mai ƙarfi (,,).

Shawara mafi ƙaranci don motsa jiki shine aƙalla mintina 150 a mako. Koyaya, yana da mahimmanci a fara ahankali dan barin jikinka huta lokaci zuwa lokaci.

Shirin Motsa Jiki na Mako guda

A ƙasa akwai mai sauƙin bin, shirin motsa jiki na mako guda wanda baya buƙatar kayan aiki kuma zai ɗauki ku mintuna 30-45 kawai a rana don kammalawa.

Wannan shirin za a iya daidaita shi zuwa ƙimar lafiyar ku kuma ya zama mai ƙalubale kamar yadda kuke so.

Litinin: Matsakaicin tsaka-tsaka na tsaka-tsaka na minti 40 ko tafiya mai sauri.

Talata: Ranar hutu

Laraba: Tafiya cikin sauri na mintina 10. Bayan haka, kammala wadannan da'irorin, huta 1 min. bayan kowane saiti amma ba tsakanin motsa jiki ba. Mikewa daga baya.

• Circuit # 1: 3 yana canzawa huhu 10 na kowane kafa, turawa 10, 10 zaune
• Circuit # 2: 3 ya kafa canza 10 kujerar-tsoma, 10 tsalle tsalle, 10 iska-squats

Alhamis: Ranar hutu

Juma'a: Gudun keke na mintina 30 ko matsakaicin tsere.

Asabar: Ranar hutu

Lahadi: Gudu, jog ko yi doguwar tafiya na mintina 40.

Shirin mako guda da ke sama samfurin kawai ne mai sauƙi don farawa. Don ƙarin ra'ayoyin motsa jiki da tsare-tsaren, bincika hanyoyin masu zuwa:

• 9 jimlar motsa jiki gabaɗaya wanda zaku iya yi ko'ina (babu kayan aikin da ake buƙata)
• Motsa jiki yana shirin niyya takamaiman sassan jikin mutum da kuma matakan kwarewa daban-daban
• 7 fara motsa jiki don manufofi daban-daban da sassan jiki
• Motsa jiki don nau'in jikin ku

Akwai darasi iri-iri da zaku iya yi, kuma shirin da ke sama misali ɗaya ne kawai don taimaka muku fara aiki.

Fean Tipsan Tukwici don Masu farawa

1. Kasance cikin ruwa

Shan ruwa a cikin yini yana da mahimmanci don kiyaye ƙoshin lafiya mai kyau.

Sake cika ruwa yayin motsa jiki yana da mahimmanci don kiyaye aiki mafi kyau, musamman yayin motsa jiki a yanayin zafi mai zafi (,).

Bugu da ƙari, shayarwa bayan motsa jiki na iya taimaka muku murmurewa da shirya ku don zamanku na gaba (,).

2. Inganta Abincinku

Tabbatar cinye daidaitaccen abinci don tallafawa shirin lafiyar ku.

Duk ƙungiyoyin abinci sun zama dole don ci gaba da matakan makamashi mai ƙoshin lafiya da kuma samun fa'ida daga aikin motsa jiki. Carbs suna da mahimmanci, kamar yadda zasu iya ciyar da tsokoki kafin motsa jiki ().

Hakanan carbs suna da mahimmanci bayan motsa jiki don sake cika shagunan glycogen da taimakawa sha amino acid a cikin tsokoki yayin murmurewa ().

Bugu da ƙari, furotin yana inganta murmurewar tsoka bayan motsa jiki, yana gyara lalacewar nama kuma yana gina ƙwayar tsoka (,).

Aƙarshe, an nuna shan mai mai kyau koyaushe don taimakawa ƙona kitse na jiki da adana mai na tsoka yayin motsa jiki, yana mai da ƙarfin ku ya daɗe ().

Danna waɗannan hanyoyin don ƙarin bayani game da wasan motsa jiki da abinci mai gina jiki bayan kammala motsa jiki.

3. Dumi-dumi

Yana da mahimmanci a dumama kafin motsa jiki. Yin hakan na iya taimaka wajan hana raunin da kuma inganta kwazon ku (,).

Hakanan zai iya inganta sassaucinku kuma zai taimaka rage rauni bayan aikinku ().

Kawai fara aikin motsa jiki tare da wasu motsa jiki na motsa jiki kamar juyawar hannu, bugun kafa da huhun hanji.

A madadin, zaku iya dumamawa ta hanyar yin sauƙin motsa jiki na aikin da kuke shirin yi. Misali, yi tafiya kafin ka gudu.

4. Sanya Kasa

Sanyin jiki shima yana da mahimmanci domin yana taimakawa jikinka ya koma yadda yake.

Aukar ofan mintuna kaɗan don yin sanyi zai iya taimakawa wajen dawo da zirga-zirgar jini na yau da kullun da yanayin numfashi har ma da rage damar ciwon tsoka (,).

Wasu dabarun kwantar da hankali sun haɗa da tafiya mai sauƙi bayan motsa jiki na motsa jiki ko kuma miƙawa bayan horo juriya.

5. Saurari Jikin ku

Idan baku saba yin aiki ba kullun, ku kula da iyakokin ku.

Idan kun ji zafi ko rashin jin daɗi yayin motsa jiki, tsaya ku huta kafin ci gaba. Turawa cikin ciwo ba kyakkyawan ra'ayi bane, saboda yana iya haifar da rauni.

Hakanan, tuna cewa yin aiki tuƙuru da sauri ba lallai bane ya zama mafi kyau.

Aukar lokaci don ci gaba ta hanyar shirin motsa jiki na iya taimaka muku ci gaba da ayyukanku na dogon lokaci kuma kuyi amfani da shi sosai.

Tabbatar kasancewa cikin ruwa, cin abinci mai daidaito, dumama kafin motsa jiki, sanyaya daga baya kuma saurari jikinku.

Yadda Ake Kasancewa

Mabudin don kasancewa mai himma da sanya motsa jiki al'ada shine jin daɗi yayin yin sa. Wannan yana ba ka damar jin tsoron motsa jiki.

Kamar shirin motsa jiki samfurin da aka nuna a sama, zaku iya haɗuwa da ayyukan yayin kiyaye shi a gare ku.

Haɗuwa da motsa jiki ko aji na motsa jiki kamar yoga ko Pilates, ɗaukar mai horar da kai ko yin wasannin ƙungiya suma ra'ayoyi ne masu kyau don haɓaka ƙwarin gwiwa da jin daɗi ().

Yin aiki tare a rukuni ɗaya ko tare da aboki na iya taimaka wajan riƙe lissafi da motsa ku ci gaba da kyakkyawan aikin ku.

Bugu da ƙari, bin diddigin ci gabanku, kamar shigar da ɗaga nauyi ko lura da lokutan gudanarku, na iya taimaka muku ci gaba da haɓaka halayenku na sirri.

Don kula da ƙwarin gwiwa, haɗuwa da wasannin motsa jiki, shiga gidan motsa jiki ko wasanni ƙungiya da bin diddigin ci gaban ku.

Layin .asa

Fara sabon tsarin motsa jiki na iya zama ƙalubale. Koyaya, samun maƙasudin gaske na iya taimaka muku ci gaba da tsarin motsa jiki cikin dogon lokaci.

Akwai nau'ikan motsa jiki daban-daban da za a zaɓa daga. Nemi thatan da suke aiki a gare ku kuma ku tabbata ku bambanta su lokaci-lokaci.

Makasudin shine farawa a hankali, gina ƙimar lafiyar ku kuma bar jikin ku huta lokaci-lokaci don hana raunin da ya faru.

Kula da ci gaban ka ko shiga ƙungiyar motsa jiki na iya taimaka maka kasancewa mai himma da cimma burin ka. Hakanan yana da mahimmanci a ci lafiyayyen abinci kuma a sha ruwa akai-akai.

Don haka, me kuke jira? Fara motsa jiki a yau!

Wani mahimmin abin nasarar nasarar motsa jiki shine dagewa ga aikinku na yau da kullun.

Da alama ya fi sauƙi ga mutane su kiyaye aikin motsa jiki a cikin dogon lokaci idan sun mai da shi al'ada kuma suna yin sa a kai a kai ().

Binciken nazarin ya kammala cewa maye gurbin ɗabi'a mara kyau tare da sabon ɗabi'a mai ƙoshin lafiya babbar hanya ce ta kiyaye shi a cikin dogon lokaci ().

Bugu da ƙari, yin jadawalin ko motsa jiki a lokaci ɗaya kowace rana hanyoyi ne masu kyau don kiyaye al'amuranku da sanya shi ya dawwama.

Misali, zaku iya sanya motsa jiki ya zama al'ada ta hanyar shirin yin aiki daidai bayan aiki kowace rana.

Kafin fara aiki, samu lafiyar-lafiya kuma kayi shiri mai ma'ana. Bayan haka, sanya motsa jiki ya zama al'ada ta hanyar sanya shi cikin ayyukan yau da kullun.

Motsa Jiki Nawa Ya Kamata Ku Yi?

Ba kwa buƙatar zama babban ɗan wasa ko amfani da ku don yin aiki na awanni don fara motsa jiki a yau.

Kwalejin Kwalejin Wasannin Wasanni ta Amurka shawarwarin da ke gudana yanzu don motsa jiki sun haɗa da aƙalla mintina 150 na motsa jiki na matsakaiciyar motsa jiki a kowane mako (,).

Wadannan mintuna 150 za'a iya saita su ta kowace hanyar da kuke so. Misali, zaka iya yin motsa jiki na minti 30 sau biyar a mako ko kuma motsa jiki na minti 35 zuwa 40 kowace rana.

Koyaya, binciken da aka yi kwanan nan ya nuna cewa shirya wannan mafi ƙarancin buƙata a cikin horon horo ɗaya ko biyu a kowane mako na iya zama fa'ida kamar yada zaman a cikin mako ().

Gabaɗaya, yana da mahimmanci a fara sannu a hankali kuma ƙara ƙarfin yayin da kake gina matakin lafiyar ku.

Aƙarshe, kodayake ana buƙatar yawan motsa jiki na yau da kullun don ƙoshin lafiya, barin jikinka ya huta yana da mahimmanci.

Rashin barin jikinka ya dawo daga damuwar motsa jiki yana kara haɗarin raunin da ya faru, kamar ƙwayoyin tsoka da ɓarkewar damuwa, kuma yana iya haifar da ciwo mai tsanani (OTS).

Motsa jiki da yawa yana iya raunana garkuwar ku kuma ƙara haɗarin kamuwa da ku, rashin daidaituwa tsakanin kwayoyin cuta, yanayin baƙin ciki da gajiya mai ƙarfi (,,).

Shawara mafi ƙaranci don motsa jiki shine aƙalla mintina 150 a mako. Koyaya, yana da mahimmanci a fara ahankali dan barin jikinka huta lokaci zuwa lokaci.

Shirin Motsa Jiki na Mako guda

A ƙasa akwai mai sauƙin bin, shirin motsa jiki na mako guda wanda baya buƙatar kayan aiki kuma zai ɗauki ku mintuna 30-45 kawai a rana don kammalawa.

Wannan shirin za a iya daidaita shi zuwa ƙimar lafiyar ku kuma ya zama mai ƙalubale kamar yadda kuke so.

Litinin: Matsakaicin tsaka-tsaka na tsaka-tsaka na minti 40 ko tafiya mai sauri.

Talata: Ranar hutu

Laraba: Tafiya cikin sauri na mintina 10. Bayan haka, kammala wadannan da'irorin, huta 1 min. bayan kowane saiti amma ba tsakanin motsa jiki ba. Mikewa daga baya.

• Circuit # 1: 3 yana canzawa huhu 10 na kowane kafa, turawa 10, 10 zaune
• Circuit # 2: 3 ya kafa canza 10 kujerar-tsoma, 10 tsalle tsalle, 10 iska-squats

Alhamis: Ranar hutu

Juma'a: Tafiyar keke na mintina 30 ko matsakaicin tsere.

Asabar: Ranar hutu

Lahadi: Gudu, jog ko yi doguwar tafiya na mintina 40.

Shirin mako guda da ke sama samfurin kawai ne mai sauƙi don farawa. Don ƙarin ra'ayoyin motsa jiki da tsare-tsaren, bincika hanyoyin masu zuwa:

• 9 jimlar motsa jiki gabaɗaya wanda zaku iya yi ko'ina (babu kayan aikin da ake buƙata)
• Shirye-shiryen motsa jiki yana niyya takamaiman sassan jiki da matakan ƙwarewa daban-daban
• 7 fara motsa jiki don manufofi daban-daban da sassan jiki
• Motsa jiki don nau'in jikin ku

Akwai darasi iri-iri da zaku iya yi, kuma shirin da ke sama misali ɗaya ne kawai don taimaka muku fara aiki.

Fean Tipsan Tukwici don Masu farawa

1. Kasance cikin ruwa

Shan ruwa a cikin yini yana da mahimmanci don kiyaye ƙoshin lafiya mai kyau.

Sake cika ruwa yayin motsa jiki yana da mahimmanci don kiyaye aiki mafi kyau, musamman yayin motsa jiki a yanayin zafi mai zafi (,).

Bugu da ƙari, shayarwa bayan motsa jiki na iya taimaka muku murmurewa da shirya ku don zamanku na gaba (,).

2. Inganta Abincinku

Tabbatar cinye daidaitaccen abinci don tallafawa shirin lafiyar ku.

Duk ƙungiyoyin abinci sun zama dole don ci gaba da matakan makamashi mai ƙoshin lafiya da kuma samun fa'ida daga aikin motsa jiki. Carbs suna da mahimmanci, kamar yadda zasu iya ciyar da tsokoki kafin motsa jiki ().

Hakanan carbs suna da mahimmanci bayan motsa jiki don sake cika shagunan glycogen da taimakawa sha amino acid a cikin tsokoki yayin murmurewa ().

Bugu da ƙari, furotin yana inganta murmurewar tsoka bayan motsa jiki, yana gyara lalacewar nama kuma yana gina ƙwayar tsoka (,).

Aƙarshe, an nuna shan mai mai kyau koyaushe don taimakawa ƙona kitse na jiki da adana mai na tsoka yayin motsa jiki, yana mai da ƙarfin ku ya daɗe ().

Danna waɗannan hanyoyin don ƙarin bayani game da wasan motsa jiki da abinci mai gina jiki bayan kammala motsa jiki.

3. Dumi-dumi

Yana da mahimmanci a dumama kafin motsa jiki. Yin hakan na iya taimaka wajan hana raunin da kuma inganta kwazon ku (,).

Hakanan zai iya inganta sassaucinku kuma zai taimaka rage rauni bayan aikinku ().

Kawai fara aikin motsa jiki tare da wasu motsa jiki na motsa jiki kamar juyawar hannu, bugun kafa da huhun hanji.

A madadin, zaku iya dumamawa ta hanyar yin sauƙin motsa jiki na aikin da kuke shirin yi. Misali, yi tafiya kafin ka gudu.

4. Sanya Kasa

Sanyin jiki shima yana da mahimmanci domin yana taimakawa jikinka ya koma yadda yake.

Aukar minutesan mintuna kaɗan don kwantar da hankali na iya taimakawa wajen dawo da zirga-zirgar jini na yau da kullun da yanayin numfashi har ma da rage damar ciwon tsoka (,).

Wasu dabarun kwantar da hankali sun haɗa da tafiya mai sauƙi bayan motsa jiki na motsa jiki ko kuma miƙawa bayan horo juriya.

5. Saurari Jikin ku

Idan baku saba yin aiki ba kullun, ku kula da iyakokin ku.

Idan kun ji zafi ko rashin jin daɗi yayin motsa jiki, tsaya ku huta kafin ci gaba. Turawa cikin ciwo ba kyakkyawan ra'ayi bane, saboda yana iya haifar da rauni.

Hakanan, tuna cewa yin aiki tuƙuru da sauri ba lallai bane ya zama mafi kyau.

Aukar lokaci don ci gaba ta hanyar shirin motsa jiki na iya taimaka muku ci gaba da ayyukanku na dogon lokaci kuma kuyi amfani da shi sosai.

Tabbatar kasancewa cikin ruwa, cin abinci mai daidaito, dumama kafin motsa jiki, sanyaya daga baya kuma saurari jikinku.

Yadda Ake Kasancewa

Mabudin don kasancewa mai himma da sanya motsa jiki al'ada shine jin daɗi yayin yin sa. Wannan yana ba ka damar jin tsoron motsa jiki.

Kamar shirin motsa jiki samfurin da aka nuna a sama, zaku iya haɗuwa da ayyukan yayin kiyaye shi a gare ku.

Haɗuwa da motsa jiki ko aji na motsa jiki kamar yoga ko Pilates, ɗaukar mai horar da kai ko yin wasannin ƙungiya suma ra'ayoyi ne masu kyau don haɓaka ƙwarin gwiwa da jin daɗi ().

Yin aiki tare a rukuni ɗaya ko tare da aboki na iya taimaka wajan riƙe lissafi da motsa ku ci gaba da kyakkyawan aikin ku.

Bugu da ƙari, bin diddigin ci gabanku, kamar shigar da ɗaga nauyi ko lura da lokutan gudanarku, na iya taimaka muku ci gaba da haɓaka halayenku na sirri.

Don kula da ƙwarin gwiwa, haɗuwa da wasannin motsa jiki, shiga gidan motsa jiki ko wasanni ƙungiya da bin diddigin ci gaban ku.

Layin .asa

Fara sabon tsarin motsa jiki na iya zama ƙalubale. Koyaya, samun maƙasudin gaske na iya taimaka muku ci gaba da tsarin motsa jiki cikin dogon lokaci.

Akwai nau'ikan motsa jiki daban-daban da za a zaɓa daga. Nemi thatan da suke aiki a gare ku kuma ku tabbata ku bambanta su lokaci-lokaci.

Makasudin shine farawa a hankali, gina ƙimar lafiyar ku kuma bar jikin ku huta lokaci-lokaci don hana raunin da ya faru.

Kula da ci gaban ka ko shiga ƙungiyar motsa jiki na iya taimaka maka kasancewa mai himma da cimma burin ka. Hakanan yana da mahimmanci a ci lafiyayyen abinci kuma a sha ruwa akai-akai.

Don haka, me kuke jira? Fara motsa jiki a yau!