Manne wa tsarin motsa jiki yana da ƙalubale ga kusan kowa, shi ya sa yake da matuƙar muhimmanci a sami shawarwari masu amfani game da motsa jiki da dabarun bin ƙa'idodi waɗanda aka tabbatar suna da tasiri wajen haɓaka ɗabi'un motsa jiki na dogon lokaci. Motsa jiki akai-akai yana rage haɗarin kamuwa da ciwon suga na nau'in 2, cututtukan zuciya da jijiyoyin jini, wasu cututtukan daji, baƙin ciki, damuwa da kiba.
Dalilan da aka fi bayyanawa na rashin shiga motsa jiki sune rashin lokaci (saboda nauyin iyali ko aiki), rashin kwarin gwiwa, nauyin kulawa, rashin yanayi mai aminci don motsa jiki da kuma rashin tallafin zamantakewa. Abin sha'awa, yawancin mutanen da suka daina zuwa motsa jiki suna yin hakan ne a cikin watanni shida na farko na fara shirin motsa jiki. Don magance wannan matsalar daina motsa jiki, bincike kan wannan batu ya nuna cewa kwararrun lafiya da motsa jiki ya kamata su mayar da hankali kan halayen da suka dace na mutumin da ya fara shirin motsa jiki don taimaka musu su rungumi shirin motsa jiki na dogon lokaci.
1. Kafa Manufofin Lafiya da Motsa Jiki na Gaske:Kafa manufofin motsa jiki masu yiwuwa da kuma na gaske waɗanda suka dace da iyawarka, lafiyarka da salon rayuwarka. Ka yi la'akari da sanya su a wani wuri a cikin gidanka, kamar teburin cin abinci, a matsayin tunatarwa mai kyau ga kanka. Raba manufofinka na ɗan gajeren lokaci (~ watanni uku) zuwa ƙananan manufofin ɗan gajeren lokaci (mako biyu zuwa uku) don ci gaba da ƙarfafa kanka da kuma kan hanya madaidaiciya.
2. Fara a hankali:A hankali ka shiga cikin tsarin motsa jikinka domin gujewa rauni, wanda hakan zai ba jikinka damar daidaitawa da sabbin buƙatun motsa jiki.
3. Haɗa shi:Hana gundura ta hanyar rarraba ayyukan motsa jiki ta sassa daban-daban, ciki har da numfashin zuciya, ƙarfin tsoka, sassauci da kuma motsa jiki na hankali/jiki.
4. Bibiyar Ci gabanka:Ajiye tarihin nasarorin da ka samu a fannin motsa jiki da kuma ci gaban da ka samu domin ci gaba da samun kwarin gwiwa da kuma bin diddigin tafiyarka zuwa ga ingantacciyar lafiya.
5. Ba wa kanka lada:Kafa tsarin bayar da lada ga waɗanda ba abinci ba (misali, kallon fim, karanta sabon littafi ko ɓatar da ƙarin lokaci suna yin abubuwan sha'awa) don cimma burin motsa jiki da lafiya don ƙarfafa kyawawan halayen motsa jiki da kuma ci gaba da ƙarfafa motsa jikinka.
6. Nemi Tallafin Wasu Masu Muhimmanci:Sanar da abokai da 'yan uwa game da manufofin motsa jikinka domin su ƙarfafa ka da kuma tallafa maka wajen cimma su.
7. Nemo Aboki Mai Motsa Jiki:Don wasu motsa jiki, nemi abokiyar motsa jiki. Yin haɗin gwiwa da wani zai iya samar da alhaki da kuma sa motsa jiki ya fi daɗi. Yana taimakawa idan abokin motsa jikinka yana daidai da kai.
8. Kula da Siginar Jikinka:Kula da siginar jikinka (misali, kuzari, gajiya ko ciwo) kuma daidaita motsa jikinka daidai don hana yawan motsa jiki da rauni. Kamar na'urori masu auna bugun zuciya, agogon wasanni na GPS mai wayo
9. Daidaita Tsarin Abincinka:Daidaita buƙatun motsa jiki da tsarin abinci mai inganta lafiya don samun ingantaccen aiki da murmurewa daga motsa jiki. Lura, ba za ka iya wuce cin abinci mara kyau ba.
10. Yi amfani da Fasaha:Yi amfani da manhajojin motsa jiki, kayan sawa ko dandamali na kan layi don sa ido kan ci gabanka da kuma samun fahimtar yadda ake inganta motsa jikinka.
11. Ka sanya shi ya zama al'ada:Daidaito shine mabuɗi. Ka dage da tsarin motsa jikinka har sai ya zama dabi'a da kake amfani da ita a rayuwarka ta yau da kullun.
12. Ka kasance mai kyawawan halaye:Ka kasance mai kyakkyawan tunani, ka mai da hankali kan fa'idodin motsa jiki ga lafiya kuma kada ka bari wani koma-baya ya hana ka tafiya ta dogon lokaci ta samun nasara a burin motsa jikinka.
Lokacin Saƙo: Agusta-09-2024
