Zaɓin madaidaicin ƙwanƙwasawa na iya yin tasiri sosai da inganci da ingancin aikin motsa jiki.Ko kai mafari ne ko ƙwararrun ƙwararrun ƙwararrun motsa jiki, fahimtar fa'idodin saitunan karkata daban-daban yana da mahimmanci don cimma burin motsa jiki.A cikin wannan labarin, mun yi zurfin zurfi cikin abubuwan da ke yin tasiri akan zaɓin karkatar da igiya da kuma jagorance ku don nemo mafi kyawun karkata don motsa jiki.
1. Sanin fa'idar motsa jiki:
Tafiya ko guduwani karkata mai tattakiyana da fa'idodi da yawa waɗanda zasu iya haɓaka tafiyar motsa jiki.Na farko, yana ƙara ƙarfi kuma yana ƙalubalanci tsokoki, yana haifar da ƙona calories mafi girma da haɓaka ƙarfin zuciya na zuciya.Bugu da ƙari, horar da karkata yana yin kwafin yanayin waje kamar tuddai ko gangara, yana mai da shi hanya mai inganci don shirya ayyukan waje kamar tafiya ko gudu.Saboda haka, gano madaidaicin saitin karkata yana da mahimmanci don tabbatar da motsa jiki mai tasiri da tasiri.
2. Abubuwan da ya kamata a yi la'akari da su yayin tantance gangara:
a) Matsayin motsa jiki: Idan kun kasance mafari, ana ba da shawarar farawa tare da gangara mai laushi tsakanin 1-3%.Yayin da matakin lafiyar ku ya inganta, zaku iya ƙara karkata a hankali.
b) Manufar motsa jiki: Ƙaƙwalwar ƙima don asarar nauyi bazai zama daidai da ƙaddamar da ginin tsoka ba.Maɗaukaki mafi girma (kimanin 5-10%) yana ɗaukar ƙarin tsokoki, wanda ke taimakawa ƙona karin adadin kuzari kuma yana gina ƙarfin jiki.A gefe guda, ƙananan ƙananan hanyoyi (kimanin 2-4%) da sauri mafi girma suna inganta juriya na zuciya da jijiyoyin jini kuma suna da kyau don horar da nisa.
c) Yanayin jiki: Mutanen da ke da wasu yanayin kiwon lafiya, irin su gwiwa ko matsalolin ƙafar ƙafa, na iya buƙatar zaɓar ƙananan karkata don rage damuwa na haɗin gwiwa.Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin fara kowane shirin motsa jiki, musamman idan kuna da yanayin kiwon lafiya da aka rigaya.
3. Horon ci gaba:
Don kiyaye aikinku daga tsayawa da kuma kalubalanci jikin ku akai-akai, canza karkatar ku yana da mahimmanci.A hankali ƙara haɓaka (a cikin haɓakar 0.5-1%) yayin da kuke ci gaba, tabbatar da cewa jikin ku ya dace da canji kuma ya ci gaba da karɓar ƙalubalen.Wannan tsarin ci gaba na horarwa ba wai kawai yana sa ayyukan motsa jiki su ji daɗi ba, har ma yana taimaka muku cimma daidaiton sakamako.
4. Ji jikinka:
Yi la'akari da yadda jikin ku ke amsawa ga karkata daban-daban.Lokacin da kuka shirya don babban ƙalubale, ƙara karkata, amma kuma ku lura da kowane rashin jin daɗi ko zafi.Yawan wuce gona da iri na iya haifar da rauni, don haka kar a yi jinkirin daidaita karkata ko yin hutu idan ya cancanta.Nemo ma'auni wanda ke ƙalubalantar ku ba tare da tura jikin ku sama da iyakokinsa ba yana da mahimmanci.
a ƙarshe:
Nemo madaidaicin madaidaicin dabara yana da mahimmanci don haɓaka ayyukan motsa jiki da cimma burin motsa jiki.Ta hanyar yin la'akari da dalilai kamar matakin lafiyar ku, burinku, da yanayin jiki, za ku iya zaɓar wani karkata wanda ke ba da ƙalubalen da ya dace yayin rage haɗarin rauni.Ka tuna yin aikin ci gaba da sauraron siginar jikinka don amintaccen motsa jiki mai inganci.Don haka yi tsalle a kan injin tuƙi, daidaita karkata, kuma kallon kanku don yin nasara da sabbin tuddai akan tafiyar motsa jiki.
Lokacin aikawa: Juni-29-2023