Tsayawa kan motsa jiki na yau da kullun yana da ƙalubale ga kowa da kowa, wanda shine dalilin da ya sa yana da mahimmanci a sami shawarwarin motsa jiki na tushen shaida da dabarun riko waɗanda aka tabbatar da tasiri wajen haɓaka halayen motsa jiki na dogon lokaci. Motsa jiki na yau da kullun yana rage haɗarin kamuwa da ciwon sukari na 2, cututtukan zuciya, wasu cututtukan daji, damuwa, damuwa da kiba.
Abubuwan da aka fi bayyanawa don rashin shiga motsa jiki shine rashin lokaci (saboda wajibai na iyali ko aiki), rashin dalili, nauyin kulawa, rashin yanayin lafiya don motsa jiki da rashin goyon bayan zamantakewa. Abin sha'awa, yawancin mutanen da suka daina shirin motsa jiki suna yin hakan a cikin watanni shida na farkon fara shirin motsa jiki. Don magance wannan al'amari na janyewar motsa jiki, bincike kan wannan batu ya nuna cewa ya kamata ƙwararrun kiwon lafiya da motsa jiki su yi niyya da halayen haɓakar kai na mutumin da ya fara shirin motsa jiki don taimaka musu ɗaukar shirin motsa jiki na dogon lokaci.
1. Saita Maƙasudin Lafiya da Natsuwa na Gaskiya:Ƙirƙiri maƙasudin dacewa da dacewa waɗanda suka dace da iyawar ku, lafiya da salon rayuwar ku. Yi la'akari da saka su a wani wuri a cikin gidanku, kamar wurin tsayawar dare, don tunatarwa masu kyau ga kanku. Rarraba makasudin ku na ɗan gajeren lokaci (~ wata uku) zuwa ƙarami, gajeriyar gajeruwar lokaci (makonni biyu zuwa uku) da za a iya cimmawa don ci gaba da himma da kuma kan hanya.
2. Fara Slow:Sannu a hankali ku shiga aikin motsa jiki na yau da kullun don guje wa rauni, kyale jikin ku ya dace da sabon buƙatun motsa jiki.
3. Mix Shi Up:Hana gundura ta hanyar rarrabuwa ayyukan motsa jiki tare da sassa daban-daban, gami da bugun zuciya, ƙarfin tsoka, sassauci da motsa jiki / motsa jiki.
4. Bibiyar Ci gabanku:Ajiye rikodin nasarorin da kuka samu da haɓakawa don kasancewa da himma da kuma bin diddigin tafiyarku zuwa ingantacciyar lafiya.
5. Bada Lada:Kafa tsarin lada wanda ba abinci ba (misali, kallon fim, karanta sabon littafi ko ciyar da lokaci mai yawa don yin sha'awa) don isa ga dacewa da maƙasudin ci gaba na kiwon lafiya don ƙarfafa kyawawan halaye na motsa jiki da ci gaba da motsa jikin ku.
6. Nemi Taimakon Wasu Manyan Mutane:Bari abokai da dangi su san burin motsa jiki don su iya ƙarfafawa da goyan bayan ku don cimma su.
7. Nemo Abokin motsa jiki:Don wasu motsa jiki, nemo abokiyar motsa jiki. Yin hulɗa tare da wani na iya ba da lissafi kuma ya sa motsa jiki ya fi jin daɗi. Yana taimakawa idan abokin aikin motsa jiki ya kusan daidai da matakin dacewa da ku.
8. Kula da Alamomin Jikinku:Kula da siginar cikin jikin ku (misali, mai kuzari, gajiya ko ciwo) kuma daidaita ayyukan motsa jiki don hana wuce gona da iri da rauni. kamar na'urori masu auna bugun zuciya, GPS smart watch.
9. Daidaita Tsarin Abincin ku:Daidaita buƙatun horon ku na jiki tare da tsarin abinci mai haɓaka lafiya don ingantaccen aiki da farfadowar motsa jiki. Lura, ba za ku iya fitar da abinci mara kyau ba.
10.Amfani da Fasaha:Yi amfani da aikace-aikacen motsa jiki, wearables ko dandamali na kan layi don saka idanu kan ci gaban ku da samun haske kan yadda ake haɓaka ayyukan motsa jiki.
11. Ka Sanya Shi Al'ada:Daidaituwa shine mabuɗin. Tsaya tare da aikin motsa jiki na yau da kullun har sai ya zama al'ada wanda a dabi'a kuke haɗawa cikin rayuwar yau da kullun.
12. Kasance Mai Kyau:Kasance da tunani mai kyau, mai da hankali kan fa'idodin kiwon lafiya na motsa jiki kuma kada ku bari wani koma baya ya hana ku daga doguwar tafiya ta nasara tare da manufofin motsa jiki.
Lokacin aikawa: Agusta-09-2024
