Mafi Kyawun Matsala don Mafari

Samun tsarin motsa jiki na cardio wani muhimmin sashi ne na kowane shirin motsa jiki. 

Kyakkyawan lafiyar zuciya da jijiyoyin jini yana rage haɗarin cututtukan zuciya, yana rage haɗarin ciwon sukari da kashi 50%, har ma yana haɓaka babban barcin dare.

Hakanan yana aiki abubuwan al'ajabi don kiyaye tsarin jikin lafiya ga kowa daga sabbin uwaye zuwa masu gudanar da aiki waɗanda ke yin sa'o'i da yawa a tebur. Har ila yau motsa jiki na yau da kullun yana karya damuwa, yana kara kuzari, kuma yana inganta jin daɗin mutane gaba ɗaya.

Amma mun fahimci cewa jadawalin ku yana motsawa a mil miliyan a cikin awa daya - kuma dabarun motsa jiki ba koyaushe suke ci gaba da tafiya ba. Kimanin kashi 50% na mutanen da suka fara shirin motsa jiki sun daina aiki a cikin watanni 6, kuma ƙasa da 25% na manya a Amurka sun cika shawarwarin motsa jiki na mako-mako.

Wannan hasarar ƙwarin gwiwa yakan haifar da wasu mahimman dalilai:

• Za ku yi girma da yawa ba da daɗewa ba, ba farawa da motsa jiki don masu farawa ba
• Ayyukan motsa jiki ba su dace ba
• Kuna gajiya da motsa jiki da yawa
• Kuna mai da hankali kan yankin motsa jiki ɗaya kawai kuma kuna kasa ganin sakamako

Wani lokaci ita kanta rayuwa kawai ta shiga hanya. Amma ta hanyar gina al'ada na yau da kullun da ke aiki a gare ku, kuna samar da ɗabi'ar da za ta iya jure tsarin aikinku.

Mafari Treadmill Workouts

Tumaki na gida shine cikakken kayan aiki mara tasiri ga masu farawa don ci gaba da burin motsa jiki saboda:

• Takalma sun dace da motsa jiki na farko
• Kuna iya yin aiki daidai daga ɗakin ku, dare ko rana, ruwan sama ko haske
• Ayyukan motsa jiki suna daidaitawa, saboda haka zaku iya haɗawa da daidaita wasan motsa jiki na farko kuma ku haɓaka wahala yayin da kuke ci gaba.
• Ba hanya ce kawai don shiga cikin matakanku na yau da kullun ba amma kuma suna iya ba da fa'idodin cikakken jiki

Wadannan nau'ikan motsa jiki guda uku na wasan motsa jiki zasu taimake ka ka fara da burin motsa jiki na gida. Sun dace da kowane mataki, ana iya haɓaka su da zarar kun fara ganin sakamako, kuma suna da iyawa don ci gaba da ƙarfafawa - koda kuwa ba ku son gudu.

Mafi kyawun aikin motsa jiki don Rage nauyi

Ba kwa buƙatar fita gabaɗaya har sai kun ƙone-a zahiri, idan yazo da mafi kyawun motsa jiki na asarar nauyi, kuna buƙatar kusan rabin wannan ƙoƙarin.

Masana sun ce muna samun mafi kyawun fa'idodin rage kiba dangane da bugun zuciyarmu. Wannan "yankin mai-ƙona kitse" shine kashi 50 zuwa 70% na iyakar bugun zuciyar ku. Ga yawancin mutane, wannan yana nufin cewa numfashinka yana ƙaruwa amma har yanzu kuna iya yin magana.

Rage nauyi a kan injin tuƙi ta waɗannan matakai masu sauƙi:

• Kasance da daidaito: Ayyukan motsa jiki na yau da kullun suna ƙara yawan adadin kuzari da aka ƙone fiye da yin gudu sau ɗaya kawai ko sau biyu a mako.
• Fara da kusan mintuna 20 a kowace rana: Takin da kuka saita zai dogara da ku - tare da dabarun motsa jiki marasa ƙarfi, yakamata ku iya shaƙa ta hanci yayin motsa jiki.
• Sikeli: Yi aiki har zuwa mintuna 60 yana tafiya kuma ƙara taki don kiyaye bugun zuciyar ku a yankin mai-ƙona kitse.

Yayin da lafiyar ku ta inganta, aikin motsa jiki ya kamata ya zama mafi ƙalubale. Ta hanyar ƙara ƙarfi, kuna guje wa bugun tudu a cikin ci gaban ku.

Haɓaka ayyukan motsa jiki masu ƙarancin ƙarfi ta ƙara kayan aiki masu sauƙi zuwa tafiyarku, kamar:

• Tufafin nauyi wanda zai iya taimaka muku ƙone har zuwa 12% ƙarin adadin kuzari
• Kwallon magani ko nauyin idon sawu
• Makada na juriya don motsa jiki-toning na sama

Mafi kyawun HIIT Treadmill Workout don Masu farawa

Dukanmu za mu so mu ba da ƙarin lokaci ga burin mu na motsa jiki, amma sau da yawa, jadawalin mu ba ya kan mu. Babban horon tazara (HIIT) na yau da kullun yana haɓaka tasirin motsa jikin ku, yana ƙone ƙarin adadin kuzari a cikin ƙasan lokaci.

DAPOW Mr. Bao Yu                       Tel:+8618679903133                         Email : baoyu@ynnpoosports.com