Motsa jiki shine mabuɗin don kiyaye dacewa. Ta hanyar motsa jiki mai kyau, za mu iya inganta lafiyar jiki, inganta rigakafi da kuma hana cututtuka. Wannan labarin zai bincika tasirin motsa jiki akan lafiya kuma ya ba da shawarar motsa jiki mai amfani, ta yadda tare zamu iya zama masu cin gajiyar motsi lafiya!
Na farko: amfanin motsa jiki
1: Haɓaka aikin zuciya da huhu: motsa jiki na yau da kullun na iya inganta aikin zuciya da huhu, haɓaka juriyar jiki da ƙarfin gajiya.
2: Kayyade nauyi: Motsa jiki yana taimakawa wajen ƙona calories da kuma sarrafa nauyi, tare da rage haɗarin lafiya da ke tattare da kiba.
3:Karfafa rigakafi: Motsa jiki na iya inganta garkuwar jiki da rage rashin lafiya.
4: Inganta lafiyar kwakwalwa: Motsa jiki na iya sakin damuwa da tashin hankali a cikin jiki, inganta lafiyar kwakwalwa da kuma kara farin ciki.
Na biyu: Nasihar motsa jiki
1: motsa jiki na motsa jiki: akalla minti 150 na motsa jiki na motsa jiki a mako guda, kamar tafiya mai sauri, gudu, iyo, da dai sauransu, yana taimakawa wajen inganta aikin zuciya da huhu.
2: Za a iya amfani da bugun zuciya don auna ƙarfin motsa jiki. Dangane da kaso daban-daban na matsakaicin bugun zuciya, ana iya raba bugun zuciya zuwa sassa biyar, wanda za'a iya raba shi zuwa yankin dumi da shakatawa, yankin mai kona, yankin amfani da glycogen, yankin tarawar lactic acid da yankin iyaka na jiki bi da bi:
①Yankin dumamawa da annashuwa: Yawan bugun zuciya a wannan yanki shine 50% zuwa 60% na matsakaicin bugun zuciya. Idan madaidaicin bugun zuciyar wani ya kasance bugun 180/min, ƙimar zuciyar da yake buƙatar dumama da shakatawa ya zama 90 zuwa 108 bugun/min.
② Yanki mai ƙona kitse: Ƙunƙarar zuciya na wannan yanki shine 60% zuwa 70% na matsakaicin bugun zuciya, kuma wannan yanki yafi samar da makamashi don motsa jiki ta hanyar kona mai, wanda zai iya rage mai da kyau kuma yana taimakawa wajen rage nauyi.
③ Wurin amfani da Glycogen: Yawan bugun zuciya a wannan yanki yakamata ya zama 70% zuwa 80% na matsakaicin bugun zuciya, a wannan lokacin ana samun kuzari ta hanyar carbohydrates.
④ Yankin tarawa na lactic acid: Yawan zuciya a cikin wannan yanki yakamata ya zama 80% zuwa 90% na matsakaicin bugun zuciya. Tare da inganta lafiyar jiki na dan wasan, ya kamata a kara yawan adadin horo daidai. A wannan lokacin, horarwar yana buƙatar shiga yankin tarawar lactic acid don haɓakawa, don haka yakamata a canza motsa jiki na motsa jiki zuwa motsa jiki na anaerobic don taimakawa tarin lactic acid.
⑤ Yanki iyaka na jiki: Yawan zuciya a wannan yanki shine 90% zuwa 100% na matsakaicin bugun zuciya, kuma wasu 'yan wasa na iya wuce matsakaicin matsakaicin bugun zuciya.
3:Karfafa horo: Yin matsakaicin adadin horon ƙarfi, kamar ɗaga nauyi, turawa, da sauransu, na iya ƙara ƙarfin tsoka da juriya.
4: sassauci da horo na daidaitawa: yoga ko tai chi da sauran horo, na iya inganta sassaucin jiki da ikon daidaitawa, hana fadowa da sauran raunin haɗari.
5: Wasannin kungiya, Shiga wasannin kungiya na iya kara mu'amalar jama'a, samun sabbin abokai, da kara nishadantarwa na wasanni.
Motsa jiki shine mabuɗin don kiyaye dacewa. Ta hanyar motsa jiki mai kyau, za mu iya inganta lafiyar jiki, inganta rigakafi da kuma hana cututtuka. Motsa jiki kuma yana inganta lafiyar kwakwalwa da farin ciki. Fara yanzu! Mu zama masu cin gajiyar harkar lafiya!
Lokacin aikawa: Agusta-02-2024
