Lokacin da yazo da dacewa, motsa jiki na yau da kullum yana da mahimmanci don cimma rayuwa mai kyau.Shahararren zaɓi don motsa jiki na cikin gida shine injin tuƙi, wanda ke bawa mutane damar yin motsa jiki a cikin jin daɗin kansu.Duk da haka, wata tambaya na kowa da yawancin novice har ma da ƙwararrun 'yan wasa sukan tambayi ita ce "Yaya yaushe zan motsa jiki a kan tudu?"A cikin wannan rukunin yanar gizon, za mu bincika abubuwan da ke ƙayyade tsawon lokacin motsa jiki da kuma samar da wasu Nasihu don taimaka muku samun ingantaccen lokacin motsa jiki don burin ku na dacewa.
1. Fara da tunani-mataki-mataki:
Ko kun kasance sababbi ga injin tuƙi ko ƙwararren mai gudu, yana da mahimmanci ku kusanci ayyukan motsa jiki tare da ra'ayi mai ci gaba.Farawa sannu a hankali kuma a hankali ƙara lokacin motsa jiki zai taimaka hana rauni kuma ya ba da damar jikinka ya daidaita.Fara tare da gajerun motsa jiki kuma a hankali haɓaka har zuwa tsayin motsa jiki na tsawon lokaci.
2. Yi la'akari da matakin lafiyar ku:
Matsayin dacewarka na yanzu yana taka muhimmiyar rawa wajen tantance madaidaicin lokacin motsa jiki na teadmill.Idan kuna farawa ne kawai ko kuma kuna da ƙarancin motsa jiki, yi nufin kusan mintuna 20-30 a kowane zama.A hankali ƙara tsawon lokacin zuwa mintuna 45-60 yayin da kuke ci gaba da haɓaka ƙarfin gwiwa.Koyaya, tuna cewa kowa ya bambanta, don haka sauraron jikin ku kuma daidaita daidai.
3. Kafa takamaiman manufa:
Ƙirƙirar takamaiman maƙasudi zai ba ku damar tsara ayyukan motsa jikin ku yadda ya kamata.Ko burin ku shine asarar nauyi, juriya na zuciya, ko inganta lafiyar gaba ɗaya, samun maƙasudin maƙasudi zai taimaka ƙayyade lokacin da ya dace.Don asarar nauyi, matsakaicin ƙarfi, tsayin daka na motsa jiki (kimanin mintuna 45-60) na iya zama fa'ida.Koyaya, don juriyar cututtukan zuciya, guntuwar horon tazara mai ƙarfi (HIIT) (kusan mintuna 20-30) suna da tasiri.
4. Fahimtar mahimmancin ƙarfi:
Ƙarfin aikin motsa jikin ku shima yana tasiri kai tsaye lokacin da ya dace.Ayyukan motsa jiki masu ƙarfi, irin su sprints ko motsa jiki na HIIT, na iya zama mafi tasiri a cikin ɗan gajeren lokaci.Waɗannan ayyukan motsa jiki yawanci suna ɗaukar mintuna 20-30 kuma suna canzawa tsakanin matsananciyar motsa jiki da murmurewa.A gefe guda, ana iya yin motsa jiki na ƙasa zuwa matsakaici na tsayi na lokaci mai tsawo, ko'ina daga minti 30 zuwa sa'a guda.
5. Daidaita jadawalin ku:
Wani abu da za a yi la'akari da lokacin da aka ƙayyade tsawon lokacin motsa jiki shine jadawalin ku.Duk da yake yana da mahimmanci a ba da fifikon motsa jiki, gano tsawon lokacin da ke aiki daidai da abubuwan yau da kullun zai ƙara yuwuwar tsayawa tare da shi.Gwaji tare da lokuta daban-daban har sai kun sami wuri mai dadi wanda zai ba ku damar ci gaba da aikin motsa jiki na yau da kullum ba tare da jin gaggawa ko damuwa ba.
a ƙarshe:
Don haka, har yaushe ya kamata ku motsa jiki a kan injin tuƙi?Daga karshe, babu amsa daya dace da duka.Madaidaicin tsawon lokaci ya dogara da dalilai iri-iri, gami da matakin dacewanku, burinku, ƙarfi, da jadawalin.Ka tuna don farawa a hankali, a hankali ƙara lokacin motsa jiki akan lokaci, kuma sanya daidaito shine fifiko.Ta hanyar nemo lokacin da ya dace don ayyukan motsa jiki na motsa jiki, za ku kasance kan hanya don cimma burin motsa jiki da jin daɗin fa'idodin motsa jiki na yau da kullun.Gudu mai daɗi!
Lokacin aikawa: Jul-12-2023