Tsarin ZuciyaBabban jigogi ne don auna ƙarfin motsa jiki, wanda zai iya taimaka mana mu fahimci yanayin jikin mutum a matakai na motsa jiki, sannan kuma horarwa ta kimiyya. Fahimtar karin canje-canjen zuciya na zuciya zai iya inganta aiki sosai yayin guje wa hadin gwiwa ko rauni. A yau, za mu kalli yadda zaku iya inganta shirin motsa jiki ta hanyar amfani da ƙimar zuciya.
Abin da ke motsa jiki na motsa jiki
Motsa Zuciyar Zuciya tana nufin yawan Zuciya ya doke mintuna a lokacin motsa jiki. Yawancin lokaci yakan tashi tare da haɓaka ƙarfin motsa jiki, yin ƙoƙarin ƙoƙarin zuciya don saduwa da buƙatun oxygen na tsokoki. Fahimtar da saka idanu na zuciya na zuciya na iya taimaka mana ikon sarrafa motsa jiki kuma kuyi motsa jiki duka da lafiya.
Ko kuwa wasanni na waje, keke, tsaunin tsauni, kowannensu yana da fara'a na musamman, yana iya barin mu a lokaci guda, jin kyawun rayuwa.
Aikin daban-daban
A yayin motsa jiki, bisa ga tsarin zuciya daban-daban, zamu iya raba su cikin tsaka-tsakin lokaci da yawa, kowane tazari ya dace da tasirin horo daban-daban.
Motsa jiki (50-60% Microƙwalwar Zuciya): Wannan kewayon yawanci yana dacewa da motsa jiki mai ƙarfi, kamar tafiya ko sauƙin haɗarin jini, wanda ke taimaka wajan inganta yanayin jini da kuma dawo da yanayin jiki.
Matsakaicin matsakaici mai ƙarfi (60-70% Max Zuciya): Wannan shine mafi kyawun ƙimar zuciya na motsa jiki, wanda aka saba gani a cikin ayyukan ƙarfin matsakaici kamar yawo. Yana taimaka wajan inganta zuciya da aikin huhu, ƙara ƙarfin hali, da ƙona mai.
Babban motsa jiki mai ƙarfi (70-80% na Max Zuciya): Aiwatar da Metabolism na Metabolism, kuma Inganta Metabolism.
Matsanancin ƙarfi (90-100%% mafifi karuwa): galibi ana amfani da gajeren lokaci na horon aiki mai ƙarfi, kamar hiit. Wannan tsananin motsa jiki na iya saurin haifar da saurin maye, amma ya kamata ka guji kula da wannan kewayon na dogon lokaci, don kada ya haifar da karuwa ko rauni.
Na'urar zuciya suna sanyaya na'urorin da suka shahara sosai, daga Watches masu kaifin zuciya wanda zai iya taimaka maka ka kasance a saman zuciyarka. Ta hanyar kulawa ta gaske, zai iya taimaka maka ka kasance a cikin matakan zuciya mai manufa yayin motsa jiki don tabbatar da cewa an inganta aikin motsa jiki.
Daidaita jadawalin horo na Zuciyarka
Don jimrar iska mai ƙarfi: tsawon lokaci na horo a cikin motsa jiki na motsa jiki, kamar kuzari ko yin iyo da aikin huhu da kuma ƙarfafa ƙarfin jiki. Don burin asarar mai: idan makasudin shine asarar mai, zaka iya zaɓar motsa jiki na matsakaici na tsawon mintuna 30 don ƙara ƙimar mai. Stringara gudu da ƙarfi: Horarfin Matsakaicin Hiit (HIIT) na iya inganta ƙarfin maye da saurin motsa jiki, ta hanyar gajeriyar hanyar motsa jiki, sai a hankali ya ragu zuwa ɗan lokaci-lokaci, sannan a maimaita zagayowar.
Ta hanyar saka idanu na zuciyarka da kuma kimiyyar motsa jiki da kimiyyar motsa jiki, zaku iya taimaka muku mafi kyawun cimma burin motsa jiki, ko inganta mai, ko haɓaka gabaɗaya yanayin motsa jiki. Bari zuciyarka ta zama komawar ku ta motsa jiki kuma ku more kowane motsa jiki da lafiya!
Lokaci: Oktoba-24-2024
