Motsa jiki shine mabuɗin kasancewa cikin ƙoshin lafiya. Ta hanyar motsa jiki mai kyau, za mu iya inganta lafiyar jikinmu, inganta garkuwar jikinmu da kuma hana cututtuka. Wannan labarin zai binciki tasirin motsa jiki ga lafiya da kuma ba da shawarwari masu amfani game da motsa jiki, ta yadda tare za mu iya zama masu cin gajiyar motsa jiki mai kyau!
Na farko: fa'idodin motsa jiki
1: Inganta aikin zuciya da huhu: Motsa jiki na motsa jiki na yau da kullun na iya inganta aikin zuciya da huhu, haɓaka juriyar jiki da kuma ikon hana gajiya.
2：Rage Nauyi: Motsa jiki yana taimakawa wajen ƙona kalori da kuma rage nauyi, yayin da kuma rage haɗarin lafiya da ke tattare da kiba.
3: Ƙarfafa garkuwar jiki: Motsa jiki na iya ƙara garkuwar jiki da kuma rage rashin lafiya.
4：Inganta lafiyar kwakwalwa: Motsa jiki na iya rage damuwa da tashin hankali a jiki, inganta lafiyar kwakwalwa da kuma ƙara farin ciki.
Na biyu: Shawarwari kan motsa jiki masu amfani
1: motsa jiki na aerobic: akalla mintuna 150 na motsa jiki na aerobic a mako, kamar tafiya mai sauri, gudu, iyo, da sauransu, suna taimakawa wajen inganta aikin zuciya da huhu
2：Ana iya amfani da bugun zuciya don auna ƙarfin motsa jiki. Dangane da kashi daban-daban na matsakaicin bugun zuciya, za a iya raba bugun zuciya zuwa sassa biyar, waɗanda za a iya raba su zuwa yankin ɗumi da shakatawa, yankin ƙona kitse, yankin amfani da glycogen, yankin tara lactic acid da yankin iyaka na jiki bi da bi:
①Yankin dumama da shakatawa: Yawan bugun zuciya a wannan yanki shine kashi 50% zuwa 60% na matsakaicin bugun zuciya. Idan matsakaicin bugun zuciyar wani shine bugun 180/min, bugun zuciyar da yake buƙatar dumama da shakatawa ya kamata ya kasance bugun 90 zuwa 108/min.
②Yankin ƙona kitse: Yawan bugun zuciya na wannan yanki shine kashi 60% zuwa 70% na matsakaicin bugun zuciya, kuma wannan yanki shine galibi don samar da kuzari don motsa jiki ta hanyar ƙona kitse, wanda zai iya rage kitse yadda ya kamata kuma yana taimakawa wajen rage nauyi.
③Wurin amfani da sinadarin glucose: Yawan bugun zuciya a wannan yanki ya kamata ya kasance daga kashi 70% zuwa 80% na matsakaicin bugun zuciya, a wannan lokacin yana aiki ne ta hanyar carbohydrates.
④Yankin tarin lactic acid: Yawan bugun zuciya a wannan yanki ya kamata ya kasance daga kashi 80% zuwa 90% na matsakaicin bugun zuciya. Tare da inganta lafiyar jiki na ɗan wasa, ya kamata a ƙara yawan horon daidai gwargwado. A wannan lokacin, horon yana buƙatar shiga yankin tarin lactic acid don ingantawa, don haka ya kamata a canza motsa jiki na aerobic zuwa motsa jiki na anaerobic don taimakawa wajen tara lactic acid.
⑤Yankin iyaka na jiki: Yawan bugun zuciya a wannan yanki shine kashi 90% zuwa 100% na matsakaicin bugun zuciya, kuma wasu 'yan wasa ma zasu iya wuce matsakaicin bugun zuciya na ka'ida.
3：Horar da ƙarfi: Yin motsa jiki mai matsakaicin ƙarfi, kamar ɗaga nauyi, tura-ups, da sauransu, na iya ƙara ƙarfin tsoka da juriya.
4: motsa jiki mai sassauci da daidaitawa: yoga ko tai chi da sauran horo, na iya inganta sassaucin jiki da ƙarfin daidaitawa, hana faɗuwa da sauran raunuka masu haɗari.
5： Wasannin ƙungiya, Shiga cikin wasannin ƙungiya na iya ƙara hulɗar zamantakewa, yin sabbin abokai, da kuma ƙara nishaɗin wasanni.
Motsa jiki shine mabuɗin kasancewa cikin ƙoshin lafiya. Ta hanyar motsa jiki mai kyau, za mu iya inganta lafiyar jikinmu, inganta garkuwar jikinmu da kuma hana cututtuka. Motsa jiki kuma yana inganta lafiyar kwakwalwa da farin ciki. Fara yanzu! Bari mu zama masu cin gajiyar motsin lafiya!
Lokacin Saƙo: Agusta-02-2024
