Babu musun cewa injin tuƙi babban dandamalin horo ne, komai matakin dacewarka.Lokacin da muke tunanin wasan motsa jiki, yana da sauƙi a kwatanta wani yana chugging away a akai-akai, matsakaicin sauri.Ba wai kawai wannan zai iya zama ɗan rashin jin daɗi ba, amma kuma baya yin adalcin tsohuwar tuƙi!Akwai dalili kowane gidan motsa jiki yana ƙunshe da kayan motsa jiki a matsayin ma'auni - kuma ba wai kawai saboda gudu shine mafi "bayyane" motsa jiki.Anan akwai manyan shawarwarina don samun mafi kyawun ayyukan motsa jiki na teadmill.
1. Nishadantar da hankali da jiki
Kamar kowane abu a rayuwa, yana da kyau a haɗa abubuwa sama.Ba mu karanta littafi guda akai-akai ba, don haka yin irin wannan tsohon wasan tuƙi shima ba zai sami sakamako mafi kyau ba.Domin samun ci gaba - gina juriya da juriya, sauri da dacewa gabaɗaya - yana da mahimmanci a canza abin da kuke yi.Yi wasa da sauri, karkata da lokaci don kiyaye abubuwa masu ban sha'awa.Misali, zaku iya kunna wutar lantarki akan ƙaramin karkata na minti ɗaya, sannan kuyi sauri da lebur na 30 seconds, maimaita sannan kuyi tafiya akan mafi girman karkata, da sauransu. Duk yana ba da ƙarin nishaɗi da motsa jiki mai inganci!
2. Tafi kama-da-wane
Yawancin tukwane suna zuwa tare da kewayon shirye-shirye ko apps, kamarDAPOW B5-440wanda ke buɗe duniyar shirye-shirye masu ban sha'awa - kuma zaku iya gudanar da hanyoyin rayuwa na gaske don kiyaye abubuwa masu ban sha'awa.Ƙwallon ƙafa zai canza saurin ku kuma ya karkata don yin koyi da hanya don ku sami wannan jin a waje, amma ba tare da tasiri ba.Shirye-shiryen za su haɗu da ƙarfi ta yadda ba za ku taɓa gudana a ci gaba da tafiya ba.Sakamakon shine aikin motsa jiki mafi inganci, kiyaye jikin ku da zato da yin aiki tuƙuru.
3. Tafiya
Kuna iya tunanin cewa hawa kan injin tuƙi ba gudu ko gudu ba zaman banza ne.Ina rokon a (karfi) bambanta.Ɗaya daga cikin mafi kyawun motsa jiki da za ku iya sanya jikin ku shine tafiya.Tabbas, akwai ɗan abin da ya fi haka, kuma a nan ne aikin karkata ya shigo. Ta hanyar ƙara karkata, kuna sa ƙananan jikin ku yayi aiki sosai, da wahala.Bugu da ƙari, a ƙaƙƙarfan gradient, za ku sami cikakkiyar ƙarfin bugun zuciya, amma a hankali, mafi saurin sarrafawa.Kyakkyawan wannan shine zaku iya farawa tare da ƙananan karkata da sauri kuma a hankali (ko da sauri idan kuna farin ciki) ƙara waɗannan.Hakanan zaka iya ɗaukar waɗannan saitunan sama da ƙasa a duk lokacin motsa jiki don samun tazara, ƙyale wasu lokutan dawowa.
4. Yi aiki a cikin yankin bugun zuciya da aka yi niyya
Sanin cewa kuna horarwa a yankin da ya dace a gare ku hanya ce mai kyau don samun mafi kyawun motsa jiki.Yawancin tukwane suna zuwa tare da ginannun na'urori masu auna bugun zuciya.Ko da mafi inganci kuma daidai shine agogon duban bugun zuciya ko madauri.Don aiwatar da ƙimar bugun zuciyar ku, da farko kuna buƙatar matsakaicin bugun zuciyar ku.Lissafi mai sauƙi.Kawai rage shekarun ku daga 220. Don haka, idan kun kasance shekaru 40, matsakaicin bugun zuciya zai zama bugun 180 a minti daya.Gabaɗaya, an ba da shawarar yin aiki tsakanin kashi 50 zuwa 85 na MHR ɗin ku, don haka matakin 50% na ɗan shekara 40 zai zama rabin 180 – 90bpm.Zai iya zama taimako don sanin inda kuke domin ku tabbatar da cewa kuna ƙalubalantar kanku sosai.Hakanan zai taimake ka ka koyi lokacin da wataƙila kana matsawa kanka da nisa kuma!Wannan ya ce, yin amfani da ma'auni na RPE (Rate of Perceived Exertion) yana aiki da kyau.Yawancin lokaci, wannan yana daga 1-10, tare da 1 yana ƙasa.Yayin da kuke motsa jiki, kuna tambayar kanku lokaci-lokaci a kan sikelin ku.Idan kun ji kuna kusa da 10, wannan wata alama ce don ragewa kaɗan!
5. Haɓaka aikin motsa jiki tare da horo mai ƙarfi
Yi farin ciki da motsa jikin ku, amma ku tabbata kun kawo jimlar ƙarfin ƙarfin jiki sau 3 a mako kuma.Waɗannan na iya zama mintuna 20 kawai ta amfani da wasu ma'aunin nauyi na kyauta kamar dumbbells, injin juriya ko motsa jiki.Za ku ƙara metabolism kuma ku ƙarfafa ƙarfi da sauti.
Lokacin aikawa: Satumba-05-2023