Motsa bugun zuciyababban ma'auni ne don auna ƙarfin motsa jiki, wanda zai iya taimaka mana mu fahimci yanayin jiki a matakai daban-daban na motsa jiki, sannan a tsara horo a kimiyyance. Fahimtar juzu'i na canje-canjen bugun zuciya na iya inganta aiki yadda ya kamata yayin guje wa gajiya mai yawa ko rauni. A yau, za mu kalli yadda zaku inganta shirin motsa jiki ta hanyar motsa jikin ku.
Menene motsa jiki bugun zuciya
Motsa jiki bugun zuciya yana nufin adadin bugun zuciya a minti daya yayin motsa jiki. Yawancin lokaci yana tasowa tare da haɓaka ƙarfin motsa jiki, yana nuna ƙoƙarin zuciya don saduwa da bukatun iskar oxygen na tsokoki. Fahimta da saka idanu bugun zuciya na motsa jiki na iya taimaka mana sarrafa ƙarfin motsa jiki da sanya motsa jiki duka mai inganci da aminci.
Ko wasanni na waje, keke, hawan dutse ko wasanni na nishaɗi, kowannensu yana da fara'a na musamman, zai iya barin mu muyi gumi a lokaci guda, jin daɗin rayuwa.
Matsayin tazarar bugun zuciya daban-daban
A lokacin motsa jiki, bisa ga nau'in zuciya daban-daban, za mu iya rarraba zuwa tazara mai yawa na zuciya, kowane tazara ya dace da tasirin horo daban-daban.
Hasken motsa jiki (50-60% Max bugun zuciya) : Wannan kewayon yawanci ya dace da motsa jiki mai ƙarfi, kamar tafiya ko sauƙi na hawan keke, wanda ke taimakawa wajen inganta yanayin jini, inganta haɓakar basal da dawo da yanayin jiki.
Matsakaicin ƙarfin motsa jiki (60-70% Max bugun zuciya): Wannan shine mafi kyawun kewayon bugun zuciya don motsa jiki na motsa jiki, wanda aka fi gani a matsakaicin matsakaicin ayyuka kamar tsere da keke. Yana taimakawa wajen inganta aikin zuciya da huhu, ƙara juriya, da ƙone mai.
Babban motsa jiki (70-80% na Max zuciya): Ayyukan motsa jiki da aka yi a cikin wannan kewayon, irin su horo na tazara ko gudu gudu, yana taimakawa wajen ƙara ƙarfin zuciya, haɓaka metabolism, da kuma inganta aikin wasanni gaba ɗaya.
Ƙarfin ƙarfi (90-100% Max bugun zuciya): galibi ana amfani dashi don ɗan gajeren lokaci na horo mai ƙarfi, kamar HIIT. Wannan ƙarfin motsa jiki na iya hanzarta haɓaka juriya na anaerobic, amma ya kamata ku guje wa kiyayewa a cikin wannan kewayon na dogon lokaci, don kada ya haifar da gajiya mai yawa ko rauni.
Na'urorin lura da bugun zuciya sun shahara sosai a kwanakin nan, tun daga agogo mai wayo zuwa ƙwararrun ƙungiyoyin bugun zuciya waɗanda za su iya taimaka muku ci gaba da kasancewa a saman bugun zuciyar ku. Ta hanyar saka idanu na lokaci-lokaci, zai iya taimaka maka ka kasance a cikin kewayon bugun zuciya lokacin motsa jiki don tabbatar da cewa tasirin motsa jiki ya fi girma.
Daidaita jadawalin horon ku zuwa bugun zuciyar ku
Don juriya na motsa jiki: Tsawon lokacin horo a yankin motsa jiki na motsa jiki, irin su tsere ko yin iyo, na iya inganta aikin zuciya da huhu da ƙarfafa ƙarfin jiki. Don burin asarar mai: Idan makasudin shine asarar mai, zaku iya zaɓar matsakaicin ƙarfin motsa jiki na 60-70% na matsakaicin ƙimar zuciyar ku fiye da mintuna 30 don haɓaka mai kona. Ƙara sauri da ƙarfi: Babban horo na tazara (HIIT) na iya inganta ƙarfin ƙarfin anaerobic da saurin motsa jiki yadda ya kamata, ta hanyar gajeriyar fashewar motsa jiki don ɗaga bugun zuciya, sannan a hankali ya faɗi zuwa ƙaramin tazara na hutu, maimaita sake zagayowar.
Ta hanyar sa ido sosai akan bugun zuciyar ku da kuma tsara kimiyance tsayi da tsawon lokacin motsa jiki, zaku iya taimaka muku cimma burin motsa jiki mafi kyau, ko don inganta juriya, rasa mai, ko haɓaka lafiyar jiki gabaɗaya. Bari bugun zuciyar ku ya zama kamfas ɗin motsa jiki kuma ku ji daɗin kowane motsa jiki cikin koshin lafiya da inganci!
Lokacin aikawa: Oktoba-24-2024
