Hanyoyi 4 don Rage Nauyi tare da Motsa Jirgin Kaɗa

Wadatacce

• 1. Babban horo na tazara (HIIT)
• 2. Nemi yankin mai cin mai
• 3. Fita daga cikin mawuyacin hali
• 4. Add tuddai
• Fa'idodi bayan asarar nauyi
• Layin kasa

Treadmill babban mashahurin aikin motsa jiki ne. Baya ga zama na’urar bugun zuciya mai amfani, abin taka leda na iya taimaka maka ka rasa nauyi idan wannan shine burin ka.

Baya ga taimaka muku rasa nauyi, yin aiki a kan tarko yana da sauran fa'idodi. Misali:

• Zaka iya amfani da na'urar motsa jiki shekara-shekara.
• Zai yiwu a kalli wasan TV da kuka fi so yayin motsa jiki.
• Tafaffen mashin yana da kayan hannu, wanda ya dace idan kuna murmurewa daga rauni.
• Kamar kowane motsa jiki na motsa jiki na zuciya, yana iya taimakawa rage haɗarinka na cututtukan zuciya da sauran cututtuka na yau da kullun, inganta bacci, haɓaka yanayinka, da haɓaka aikin kwakwalwa.

Ana samun mashinan motsa jiki a kusan kowane gidan motsa jiki, yana mai da shi zaɓi mai sauƙi ga duk matakan motsa jiki. Ari da haka, idan kun fi son yin aiki a gida, mashinan motsa jiki na iya zama ɓangare na gidan motsa jikin ku, suma.

Bari mu binciko abubuwan asara na asarar nauyi, tare da yiwuwar shirin motsa jiki da nasihu.

1. Babban horo na tazara (HIIT)

Horarwar tazara mai ƙarfi (HIIT) ya haɗa da sauya tsarin motsa jiki mai ƙarfi da hutawa.

A cewar wani, motsa jiki na HIIT na iya zama hanya mai tasiri ta rage kitsen jiki da kona adadin kuzari a cikin karamin lokaci.

Manufar ita ce a yi aiki tuƙuru na ɗan gajeren lokaci kuma a huta tsakanin manyan motsa jiki na motsa jiki. Wannan yana ƙone yawancin adadin kuzari, wanda ke taimakawa wajen rage nauyi.

Ari, bayan aikin HIIT na yau da kullun, jikinku yana ƙoƙari ya koma wurin hutawa na yau da kullun. Yana yin hakan ta hanyar narkewar mai don kuzari.

Anan ga yadda ake yin HIIT akan na'urar motsa jiki:

1. Saita injin motsawa don yayi shimfida. Yi tafiya a 2 mph na mintina 5 don dumama.
2. Gudu a 9 zuwa 10 mph don 30 seconds.
3. Tafiya a 3 zuwa 4 mph na dakika 60.
4. Maimaita sau 5 zuwa 10.
5. Yi tafiya a 2 mph na mintina 5 don kwantar da hankali.

Don motsa jiki mafi haɓaka, madadin tsakanin tsere da guje guje. Hakanan zaka iya ƙara ƙarin mintuna a kowane saiti mai ƙarfi. Da kyau, lokutan hutunku su zama sau biyu idan tsawan lokacinku ne.

2. Nemi yankin mai cin mai

A yayin motsa jiki na motsa jiki, motsa jiki a cikin bugun zuciyar da ke ƙona mai na iya taimakawa haɓaka ƙimar nauyi. Wannan yankin shine inda kuka ƙona yawancin adadin kuzari a minti ɗaya.

Don neman yankin mai ƙona kitse, zaku buƙaci ƙididdige yawan bugun zuciyarku da farko. Wannan shine adadi mafi yawa na lokutan da zuciyar ku zata iya bugawa yayin motsa jiki na minti 1.

Matsakaicin bugun zuciyar ka ya ragu da shekaru 220. Misali, idan kai ɗan shekara 40 ne, iyakar bugun zuciyarka ita ce ta doke 180 a minti ɗaya (220 - 40 = 180).

Gabaɗaya, yankin mai ƙona kitse ya kai kashi 70 na yawan bugun zuciyar ku. Idan yawan bugun zuciyar ka ya buge 180 a minti daya, yankin mai kona kitso kaso 70 cikin dari na 180, ko kuma 126 ya buge a minti daya (180 x 0.70 = 126).

Tare da wannan lambar, zaku san irin wahalar da ya kamata kuyi don tallafawa asarar nauyi. Ga hanya daya da za a yi:

1. Sanye na'urar sa bugun zuciya a wuyanka ko kirjinka. Sanya matattarar motar ya daidaita. Yi tafiya a 2 mph na mintina 5 don dumama.
2. Saita karkatar zuwa kashi 2. Jog a 4 mph na minti 1.
3. Gudu a 8 zuwa 10 mph, ko har sai kun shiga yankin mai ƙona kitse. Gudu na mintina 15 zuwa 30 a wannan bugun zuciyar.
4. Jog a 4 mph na minti 1.
5. Yi tafiya a 2 mph na mintina 5 don kwantar da hankali.

Yayinda kashi 70 cikin ɗari ne yanki mai ƙona kitse, kowa ya bambanta. Wasu mutane na iya shiga yankin mai ƙona kitse a kashi 55 cikin ɗari na iyakar ƙarfin bugun zuciyarsu, yayin da wasu na iya buƙatar isa 80 bisa ɗari. Ya dogara da dalilai daban-daban kamar jima'i, shekaru, matakin dacewa, da yanayin kiwon lafiya.

Hakanan kuna iya shigar da yankinku mai ƙona kitse a ƙananan matattarar matattakala.

Mai ba da horo na sirri na iya taimaka ƙayyade saurin saurin ku da bugun zuciya don ƙimar nauyi mafi kyau duka.

3. Fita daga cikin mawuyacin hali

Wata dabarar rage nauyi asara ita ce sauya kayan aikinku. Ta yin motsa jiki daban daban kowane lokaci, zaka iya:

• Rage haɗarinku don rauni. Maimaita aikin motsa jiki iri ɗaya yana daɗaɗa akan gidajenku. Yana ƙara haɗarin rauni fiye da kima, wanda zai iya sanya ku baya.
• Guji tudun horo. Da zarar kun yi wani motsa jiki, da ƙarancin za ku ga sakamako. Jikinku yana buƙatar ƙalubalanci don ci gaba.
• Hana gundura. Kusan zaku iya kasancewa tare da ku na yau da kullun idan kun haɗu da aikinku a kai a kai.

Anan ga tsarin motsa jiki samfurin, inda aka haɗa motsa jiki daban-daban a cikin tsarin motsa jiki na yau da kullun:

• Lahadi: hutawa, hutun shakatawa, ko yoga mai taushi
• Litinin: Kayan aikin motsa jiki na HIIT na tsawan minti 20 zuwa 30
• Talata: wasan motsa jiki mai haske da ƙarfin horo
• Laraba: hutawa, hutun shakatawa, ko yoga mai taushi
• Alhamis: wasan motsa jiki mai haske da ƙarfin horo
• Juma'a: Kayan aikin motsa jiki na HIIT na tsawan minti 20 zuwa 30
• Asabar: barre class ko nauyin jiki

4. Add tuddai

Don sanya matattara ta motsa jiki ta zama mafi ƙalubale, ƙara tuddai. Yin tafiya cikin sauri ko gudu a karkata yana ƙona ƙarin adadin kuzari saboda jikinku dole yayi aiki da ƙarfi.

Hakanan yana kunna ƙarin tsokoki, wanda ke taimakawa wajen gina ƙwayar tsoka mai taushi. Wannan yana taimaka maka rage nauyi, tunda tsoka tana ƙona adadin kuzari fiye da mai.

Idan kana son motsa jiki a kan karkata, gwada wannan jerin matattakalar:

1. Sanya matattarar motar ya daidaita. Yi tafiya a 2 mph na mintina 5 don dumama.
2. Saita karkatar zuwa kashi 1. Jog a 4 zuwa 6 mph na minti 1.
3. Theara karkatar da kashi 1 cikin kowane minti. Maimaita har sai kun isa ga kashi 8 zuwa 10 bisa dari.
4. Rage karkatarwar da kashi 1 cikin kowane minti. Maimaita har sai kun kasance a 0 zuwa 1 kashi karkata.
5. Yi tafiya a 2 mph na mintina 5 don kwantar da hankali.

Kullum, 4 zuwa 6 mph shine matsakaicin tseren gudu. Kuna iya ƙara saurin ko ƙara ƙarin mintoci don sa wannan motsa jiki ta yi wuya.

Don sauƙaƙan sifa, ƙara karkata da kashi 0.5 cikin kowane minti. Maimaita har sai kun isa karkatar da kashi 4 zuwa 5, sannan kuyi aiki baya.

Fa'idodi bayan asarar nauyi

Baya ga asara, aikin zuciya kamar motsa jiki yana ba da fa'idodi da yawa. Yana iya taimaka:

• inganta haƙuri
• sarrafa sukarin jini
• kara matakan HDL (mai kyau) na cholesterol
• inganta ƙwaƙwalwar ajiya da cognition
• kariya daga cutar Alzheimer
• inganta koshin lafiya fata
• ƙarfafa tsokoki
• rage gajiya
• rage taurin gwiwa
• sauƙaƙa damuwa da damuwa
• inganta mafi kyau barci
• kara yawan kuzari
• bunkasa garkuwar ku
• inganta sha'awar jima'i

Layin kasa

A matsayin wani nau'i na motsa jiki na cardio, amfani da matattarar matattara hanya ce mai kyau ta ƙona adadin kuzari da rage nauyi.

Idan baku da tabbacin irin wasan motsa jiki wanda yafi dacewa da ku, yi magana da ƙwararren mai koyar da aikin. Zasu iya aiki tare da ku don ƙirƙirar shirin rage nauyin nauyi na takaddama.

Don kyakkyawan sakamako, haɗa motsa jiki na motsa jiki tare da ƙarfin horo. Duk nau'ikan motsa jiki na iya taimakawa tallafawa asarar nauyi da ƙoshin lafiya.

Idan kun kasance sabon motsa jiki, ko kuma idan ba ku yi aiki ba cikin ɗan lokaci, yi magana da likitanku kafin ku fara sabon tsarin motsa jiki.