Motsa jiki shine mabuɗin don kiyaye dacewa. Ta hanyar motsa jiki da kyau, zamu iya inganta lafiyarmu ta jiki, inganta rigakafinmu da hana cututtuka. Wannan talifin zai bincika tasirin motsa jiki da lafiya kuma samar da shawarwari na motsa jiki na yau da kullun, don haka tare za mu iya zama da fa'idodin motsi mai kyau!
Na farko: Amfanin motsa jiki
1: Ingancin zuciya da huhu aiki: motsa jiki na yau da kullun na iya inganta zuciya da aikin huhu, haɓaka ƙarfin hali da ikon mallaka da kuma ikon mallaka.
2: Kayayyakin nauyi: motsa jiki yana taimakawa ƙona adadin kuzari da kuma nauyin sarrafawa, yayin da kuma rage haɗarin kiwon lafiya da ke da alaƙa da kiba.
3: Rijimi rigakafi: motsa jiki na iya inganta rigakafin jikin kuma rage rashin lafiya.
4: Inganta lafiyar kwakwalwa: motsa jiki na iya saki damuwa da tashin hankali a cikin jiki, inganta lafiyar kwakwalwa da ƙara farin ciki.
Na biyu: Shawarar motsa jiki mai amfani
1: Darasi na Aerobic: Akalla mintuna 150 na motsa jiki na Aerobic a mako, kamar tafiya mai sauri, yana aiki, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu, da sauransu.
2: Za'a iya amfani da farashin zuciya don auna ƙarfin motsa jiki. A cewar kashi daban-daban na iyakar zuciya, za a iya raba nauyin zuciya zuwa sassa biyar, wanda za'a iya raba shi zuwa cikin dumama da yanki mai shinge na Glycogen da yankin iyaka na Glycogen a cikin Baka:
Tsarin shakatawa da Zuciya: Kudin Zuciya a cikin wannan yanki shine kashi 50% zuwa 60% na iyakar bugun zuciya. Idan matsakaicin bugun zuciya shine 180 beats 10 ya kasance 10, Zuciyar ta zartar da cewa yana buƙatar dumama da annashuwa ya kamata 90 ya zama 90 zuwa 108 Beats / Min.
Yankin Burning yankin: Zuciyar da zuciyar wannan yanki shine 60% na iyakar matsakaicin zuciya, wanda zai iya rage kitse na ƙona kitse, wanda zai iya rage kitse da ci gaba da rage nauyi.
Yankin amfani da amfani: Zuciya ta wannan fannin ya zama kashi 70% zuwa 80% na matsakaicin zuciya, a wannan lokacin ana amfani da shi ta hanyar carbohydrates.
Parfin tarin kayan aiki na acid: Kudin zuciya a cikin wannan yankin ya zama 80% zuwa 90% na iyakar bugun zuciya. Tare da haɓaka dacewa da motsa jiki na ɗan wasa, ya kamata adadin horarwar da aka horar da shi gwargwado. A wannan lokacin, horar tana buƙatar shigar da yankin tarin lactic don inganta, don haka ya kamata a canza motsa jiki aerobic zuwa Motsa na Ananobic don taimakawa tara lactic acid.
Iyaka iyaka iyaka: darajar zuciya a cikin wannan yanki shine 90% zuwa 100% na iyakar bugun zuciya, kuma wasu 'yan wasa na iya wuce iyakar ƙarshen zuciya.
3: horar da horar da: yin adadin horo na ƙarfi, kamar ɗaga kaya masu nauyi, turawa, da sauransu, na iya haɓaka ƙarfin tsoka da juriya.
4: sassauci da daidaitawa: yoga ko tai chi da sauran horo, na iya inganta sassauci da kuma ikon daidaitawa, yana hana faduwa da kuma wasu raunin da ba haɗari.
5: Wasannin motsa jiki, wanda ya shiga wasanni na kungiyoyi na iya haɓaka hulɗa tsakanin zamantakewa, sanya sabbin abokai, da kuma haɓaka nishaɗin wasanni.
Motsa jiki shine mabuɗin don kiyaye dacewa. Ta hanyar motsa jiki da kyau, zamu iya inganta lafiyarmu ta jiki, inganta rigakafinmu da hana cututtuka. Motsa jiki ya inganta lafiyar kwakwalwa da farin ciki. Fara yanzu! Bari mu zama mai cinikin lafiyar lafiyar!
Lokaci: Aug-02-2024
