Lokacin bazara yana kanmu kuma lokaci ne mafi kyau don samun siffar da samun jikin da kuke mafarkin koyaushe.Amma tare da cutar ta tilasta mana zama a gida na tsawon watanni, yana da sauƙin zamewa cikin halaye marasa kyau da haɓaka jiki mai laushi.Idan har yanzu kuna cikin damuwa da siffar ku, kada ku ƙara damuwa.A cikin wannan labarin, za mu rufe ƴan shawarwari kan yadda za ku zauna lafiya da kuma cimma burin ku a lokacin rani.
1. Kafa maƙasudin dacewa na gaskiya
Dole ne a saita maƙasudin dacewa na gaskiya kafin fara kowane shirin motsa jiki.Ba za ku iya tsammanin rasa fam 20 a cikin mako guda ba ko samun fakiti shida na dare.Madadin haka, yi niyya ga ƙanana, maƙasudai da za a iya cimmawa don ƙarfafa ku a duk lokacin tafiyar ku ta motsa jiki.
Misali, zaku iya farawa ta hanyar saita burin rasa fam ɗaya zuwa biyu a mako, ko samun mintuna 30 na ayyukan motsa jiki na yau da kullun.Da zarar kun cim ma waɗannan buƙatun, saka wa kanku da wani abu da kuke jin daɗi, kamar abinci mai kyau ko daren fim.
2. Kasance cikin al'adar motsa jiki
Makullin dacewa shine sanya motsa jiki ya zama al'ada.Kuna buƙatar zama daidai da ayyukanku kuma ku haɗa su cikin ayyukanku na yau da kullun.Keɓe aƙalla mintuna 30 zuwa sa'a ɗaya don motsa jiki kowace rana kuma la'akari da shi alƙawari mara sulhu.
Idan kun saba yin motsa jiki, fara da motsa jiki masu sauƙi kamar tafiya, keke, ko yoga.Sannu a hankali ƙara ƙarfi da tsawon lokacin ayyukanku yayin da ƙarfinku da ƙarfinku ke haɓaka.
3. Cin abinci daidai gwargwado
Motsa jiki kadai ba zai taimaka muku cimma yanayin mafarkin ku ba.Hakanan kuna buƙatar daidaitaccen abinci wanda ke ba ku abubuwan gina jiki da kuke buƙatar motsa jiki da haɓaka tsoka.Nufin abinci mai wadatar furotin maras nauyi, hadaddun carbohydrates, mai mai lafiya da fiber.
A guji sarrafa abinci mai yawan kalori da ƙarancin gina jiki, abubuwan sha masu sukari, da kayan ciye-ciye.Maimakon haka, zaɓi abinci gabaɗaya kamar 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, da nama maras kyau.A sha ruwa mai yawa don kasancewa cikin ruwa kuma a guji abubuwan sha masu zaki kamar soda da ruwan 'ya'yan itace.
4. Samun hutawa mai yawa
Samun isasshen hutu yana da mahimmanci don gyara tsokoki da ba su damar girma bayan motsa jiki.Tabbatar samun barci na sa'o'i bakwai zuwa takwas a kowane dare don ba jikinka isasshen lokaci don murmurewa daga motsa jiki.
Idan kuna fuskantar matsalar faɗuwa barci, gwada yin dabarun shakatawa kamar tunani ko yoga.Ka guji maganin kafeyin ko barasa kafin kwanciya barci, kuma ka ɗauki kwanciyar hankali na yau da kullun don sanar da jikinka cewa lokaci ya yi da za a huta.
5. Nemo abokin motsa jiki
Motsa jiki tare da abokai na iya sa motsa jiki ya fi jin daɗi kuma ya sa ka ci gaba da motsa jiki.Nemo abokin aikin motsa jiki mai irin wannan burin motsa jiki da jadawalin don ku iya sa ido kan juna kuma ku sanya ayyukanku su zama masu daɗi.
Kuna iya yin aiki tare ko shiga cikin aji ko aikin motsa jiki da kuke jin daɗi.Samun abokiyar motsa jiki na iya taimaka muku kasancewa mai da hankali, kammala ayyukan motsa jiki masu wahala da yin bikin kowane ci gaba tare.
a takaice
Samun dacewa wannan lokacin rani ba lallai bane ya zama mai wahala.Ta hanyar kafa maƙasudin dacewa na zahiri, ƙirƙirar motsa jiki na yau da kullun, cin abinci daidaitaccen abinci, samun isasshen hutu, da samun abokin motsa jiki, zaku iya cimma jikin mafarkinku, komai matakin dacewarku na yanzu.Don haka fara yau kuma ku shirya don nuna sabon kuma ingantattun jikin ku a wannan lokacin rani!
Lokacin aikawa: Afrilu-20-2023