Shin kun gaji da wasan motsa jiki na dunƙulewa wanda bai isa gare ku ƙalubale ba?Idan haka ne, to lokaci yayi da za a buɗe sirrin aikin karkatarwa.A cikin wannan gidan yanar gizon, muna ba ku jagora kan yadda zaku ƙididdige karkatar da injin ku don haɓaka ƙarfin motsa jiki, ƙaddamar da ƙungiyoyin tsoka daban-daban, da cimma manyan burin motsa jiki.Shirya don ɗaukar horon wasan tuƙi zuwa sabon matakin!
Koyi game da karkata a kan injin tuƙi:
Kafin mu nutse cikin lissafin, bari mu fahimci ma'anar karkatar da tuƙi.gangara yana nufin kusurwar da saman gudu ya tashi, yana kwaikwayon filin sama.Ta hanyar haɓaka karkata, kuna ƙalubalanci jikin ku kuma ku shiga ƙungiyoyin tsoka daban-daban, waɗanda ke ƙara ƙarfin zuciya, ƙona calories, da ƙarfin ƙafa.Gabatar da karkata zuwa aikin motsa jiki na yau da kullun shine kyakkyawar hanya don ƙara iri-iri, ƙarfi, da tasiri ga ayyukan motsa jiki.
Ƙididdige adadin gangare:
Don ƙididdige kaso na karkata akan injin tuƙi, kuna buƙatar ma'auni na asali guda biyu: tsayin tsaye da tsayin tuƙa.Na farko, auna tsayin tsayin tsaye ta hanyar nemo madaidaicin wurin karkata lokacin da injin tuƙi yana cikin saiti.Rage mafi ƙasƙanci daga wannan ma'aunin don nemo tsayin tsaye.Bayan haka, auna tsawon mashin ɗin daga na baya zuwa na gaba.Yi amfani da waɗannan ma'auni a cikin ma'auni masu zuwa:
Kashi na Ƙaƙwalwa = (Tsawon Tsayi / Tsawon Tsawon Tara) x 100
Da zarar an ƙididdige yawan karkata kashi, za ku iya shigar da wannan ƙimar a cikin saitunan kayan aiki kuma ku fara tafiyar ku.
Fa'idodin Horon Koyarwa:
Haɗa horon karkata zuwa aikin motsa jiki na motsa jiki na iya samun fa'idodi masu yawa na jiki da na hankali.Yayin da kake ƙara karkata, kuna aiki da glutes, hamstrings, da calves mafi tsanani, gina ƙarfin tsoka da sassaka.Har ila yau, yana inganta ƙona calories, wanda zai iya taimakawa wajen asarar nauyi.Bukatun motsa jiki na zuciya da jijiyoyin jini na motsa jiki na iya inganta lafiyar zuciya da juriya.Bugu da kari, horar da karkata yana yin niyya ga tsarin kunna tsoka daban-daban, yana wargaza yanayin shimfidar wuri da kuma kula da hankali a duk lokacin aikinku.
Nasihu don Ingantacciyar Matsala:
Don samun fa'ida daga ayyukan motsa jiki na karkata, la'akari da shawarwari masu zuwa.Sannu a hankali ƙara yawan karkata don guje wa raunin tsoka kwatsam.Fara tare da ƙananan karkata na kusan 1-2% kuma kuyi aikin ku yayin da matakin lafiyar ku ya inganta.Haɗa tazara ta hanyar musanya tsakanin lokutan tudu mai ƙarfi da lokutan dawowa akan ƙananan gangara ko saman ƙasa.Wannan tsarin yana ɗaga bugun zuciyar ku kuma yana ƙara ƙalubale.Bambance tsawon lokaci da ƙarfin motsa jiki don hana faranti da kiyaye jikin ku ya daidaita.A ƙarshe, kula da sigar da ta dace kuma shigar da ainihin ku yayin motsa jiki.Wannan yana tabbatar da haɗin gwiwar tsoka mai tasiri kuma yana rage haɗarin rauni.
Ƙarshe:
Ta hanyar fahimtar yadda ake ƙididdige ƙididdige ƙididdiga a kan tudu, yanzu kuna da abin da ake buƙata don ɗaukar ayyukanku sama da daraja.Horon karkata yana da fa'idodi da yawa, daga inganta ƙarfin ƙafafu zuwa inganta lafiyar zuciya.Don haka lokaci na gaba da kuka taka kan mashin ɗin, tabbatar kun kunna aikin karkata kuma ku ɗauki ƙalubalen da ke gaba.Yi shiri don canza yadda kuke motsa jiki kuma ku cimma sakamakon da kuke so.
Lokacin aikawa: Yuli-15-2023