Samun tsarin motsa jiki na zuciya muhimmin bangare ne na kowane tsarin motsa jiki.
Kyakkyawan lafiyar zuciya da jijiyoyin jini yana rage haɗarin kamuwa da cututtukan zuciya, yana rage haɗarin kamuwa da ciwon suga da kashi 50%, har ma yana haɓaka barci mai kyau a dare.
Haka kuma yana aiki mai kyau wajen kiyaye lafiyar jiki ga duk wanda ya fara aiki, tun daga uwaye masu tasowa har zuwa manyan jami'ai da ke aiki a ofis, waɗanda ke ɗaukar lokaci mai tsawo suna aiki a tebur. Motsa jiki akai-akai yana rage damuwa, yana ƙara kuzari, kuma yana inganta lafiyar mutane gaba ɗaya.
Amma mun fahimci cewa jadawalin ku yana tafiya da mil miliyan ɗaya a kowace awa - kuma dabarun motsa jikin ku ba koyaushe yake tafiya daidai da wannan saurin ba. Kimanin kashi 50% na mutanen da suka fara shirin motsa jiki sun daina aiki cikin watanni 6, kuma ƙasa da kashi 25% na manya a Amurka sun cika shawarwarin motsa jiki na mako-mako.
Wannan rashin kwarin gwiwa yakan samo asali ne daga wasu muhimman dalilai:
- Za ka yi girma da wuri sosai, ba sai ka fara da motsa jiki ga masu farawa ba
- Motsa jikinka ba shi da daɗi
- Za ka gaji da motsa jiki marasa amfani
- Kana mai da hankali ne kawai kan fannin motsa jiki guda ɗaya amma ba ka ga sakamako ba
Wani lokaci rayuwa da kanta kawai tana kawo cikas. Amma ta hanyar gina tsarin da zai yi maka aiki, kana samar da dabi'a da za ta iya jure wa jadawalinka mai cike da aiki.
Motsa jiki na Mafari na Treadmill
Injin motsa jiki na gida shine kayan aiki mai sauƙi ga masu farawa don haɓaka burin motsa jiki saboda:
- Motocin motsa jiki na Treadmills sun dace da motsa jiki na farko
- Za ka iya motsa jiki kai tsaye daga ɗakin zama, dare ko rana, ko ruwan sama ko haske
- Motsa jiki na Treadmill suna da sauƙin daidaitawa, don haka zaku iya haɗa da daidaita motsa jiki na farko da kuma ƙara wahalar yayin da kuke ci gaba
- Ba wai kawai hanya ce ta shiga cikin matakan yau da kullun ba, har ma suna iya ba da fa'idodi ga jiki gaba ɗaya.
Waɗannan nau'ikan motsa jiki guda uku na na'urorin motsa jiki na treadmill za su taimaka muku fara da burin motsa jikinku na gida. Sun dace da kowane mataki, ana iya ƙara su da zarar kun fara ganin sakamako, kuma suna da iyawa iri-iri don ci gaba da ƙarfafa gwiwa - ko da ba kwa son gudu.
Mafi kyawun Motsa Jiki na Treadmill don Rage Nauyi
Ba sai ka yi aiki tukuru ba har sai ka gaji - a gaskiya ma, idan ana maganar mafi kyawun motsa jiki na rage nauyi, rabin wannan ƙoƙarin ne kawai kake buƙata.
Masana sun ce muna samun mafi kyawun fa'idodin rage kiba bisa ga bugun zuciyarmu. Wannan "yankin ƙona kitse" shine kashi 50 zuwa 70% na matsakaicin bugun zuciyarka. Ga yawancin mutane, wannan yana nufin cewa numfashinka yana ƙaruwa amma har yanzu kana iya yin tattaunawa.
Rage nauyi a kan na'urar motsa jiki ta hanyar waɗannan matakai masu sauƙi:
- Ka kasance mai daidaito: motsa jiki na yau da kullun yana ƙara yawan adadin kuzari da ake ƙonawa fiye da yin gudu sau ɗaya ko sau biyu kawai a mako.
- Fara da kimanin mintuna 20 a rana: Saurin da ka saita zai dogara da kai - tare da dabarun motsa jiki marasa ƙarfi, ya kamata ka iya numfashi ta hancinka yayin motsa jiki.
- Ƙara girman jiki: Yi tafiya har zuwa mintuna 60 kuma ƙara saurin motsa jiki don kiyaye bugun zuciyarka a yankin da ke ƙona kitse.
Yayin da lafiyarka ke inganta, motsa jikinka ya kamata ya zama mai wahala. Ta hanyar ƙara ƙarfi, za ka guji kaiwa ga wani matsayi a ci gabanka.
Inganta motsa jikinka mai ƙarancin ƙarfi ta hanyar ƙara kayan aiki masu sauƙi ga tafiyarka, kamar:
- Riga mai nauyi wanda zai iya taimaka maka ƙona har zuwa 12% ƙarin adadin kuzari
- Nauyin ƙwallon magani ko ƙafar idon sawu
- Makada masu juriya don motsa jiki na gyaran jiki na sama
Mafi kyawun Motsa Jiki na HIIT ga Masu Farawa
Duk muna son mu ƙara yawan lokaci don cimma burin motsa jikinmu, amma sau da yawa, jadawalinmu ba ya goyon bayanmu. Tsarin horo mai ƙarfi (HIIT) yana ƙara tasirin motsa jikin injin motsa jiki, yana ƙona ƙarin kalori cikin ɗan lokaci.
DAPOW Mr. Bao Yu Lambar Waya:+8618679903133 Email : baoyu@ynnpoosports.com
Lokacin Saƙo: Satumba-23-2024