An nuna cewa motsa jiki akai-akai yana taimakawa wajen ƙara kuzari da kuma inganta yanayin jikin mutum. Hakanan yana iya alaƙa da wasu fa'idodi da yawa na lafiya, gami da rage haɗarin kamuwa da cututtuka masu tsanani.
Motsa jiki ana bayyana shi a matsayin kowace motsi da ke sa tsokoki su yi aiki kuma yana buƙatar jikinka ya ƙona kalori.
An nuna cewa yin aiki tukuru yana da fa'idodi da yawa ga lafiya, a zahiri da kuma a hankali. Yana iya ma taimaka maka ka daɗe kana rayuwa.
A yau za mu yi magana game da motsa jiki guda 10 na motsa jiki na zuciya da za ku iya yi a dakin motsa jiki.
Sanin asali game da motsa jiki na aerobic: babban ƙarfi da ƙarancin ƙarfi
Motsa jiki na zuciya da jijiyoyin jini gabaɗaya an raba su zuwa rukuni biyu: motsa jiki na tsawon lokaci mai ƙarfi (HIIT) ko motsa jiki na motsa jiki mai ƙarfi (LISS). Manufofin motsa jiki naka zasu tantance irin motsa jiki na motsa jiki da za ka yi amfani da shi a cikin shirin motsa jiki naka.
Horarwa ta Tazara Mai Tsanani (HIIT)
- HIIT ya ƙunshi gajerun lokutan motsa jiki mai ƙarfi sannan kuma a bi shi da ƙarancin motsa jiki. Motsa jiki na HIIT gajeru ne, yawanci tsakanin mintuna 10 zuwa 30, kuma ya haɗa da lokacin ɗumi da lokacin hutawa. 85-95% na matsakaicin bugun zuciya, sai kuma 65-75% na matsakaicin bugun zuciya.
- Amfanin yana ƙona kalori/kitse, yana inganta lafiyar zuciya da jijiyoyin jini, kuma yana ƙara yawan metabolism.
- Idan ka ci isasshen furotin/kalori, za ka iya riƙewa har ma da gina tsoka. Gabaɗaya, ƙona kitse ya fi LISS, kodayake har yanzu yana ci gaba da zama abin cece-kuce a cikin al'ummar motsa jiki saboda bincike masu karo da juna.
- Yawanci ga masu motsa jiki masu ƙwarewa, amma masu farawa suma za su iya amfana
Ƙarfin yanayi mai ƙarfi (LISS)
- LISS wani nau'in motsa jiki ne na motsa jiki wanda ya ƙunshi mintuna 30 zuwa 60 na motsa jiki mai ƙarancin ƙarfi a hankali, mai ƙarancin ƙarfi. Yawanci ana yin waɗannan a kan na'urorin motsa jiki na zuciya.
- 65-75% na matsakaicin bugun zuciya
- Yana da amfani wajen inganta juriya, murmurewa/gyara bayan rauni, da kuma ƙona kalori na dogon lokaci.
- Cikakke ga masu farawa ko waɗanda ke da matsalolin haɗin gwiwa.
- Masu gina jiki galibi suna amfani da darussan LISS (kamar tafiya) don ƙona kalori ta hanyar motsa jiki mai ƙarancin ƙarfi, ta haka ne hana haɓakar cortisol.
Wani bincike ya kwatanta yawan kuzarin da ake kashewa wajen motsa jiki, horo mai tsanani, da kuma motsa jiki mai ƙarancin ƙarfi a kan na'urar motsa jiki da kuma keke na tsawon lokaci ɗaya. Sakamakon ya nuna cewa motsa jiki na HIIT yana ƙona adadin kuzari fiye da motsa jiki mai ƙarfi, gudu, da kuma keke. Motsa jiki mai ƙarfi da hutawa sune hanya mafi inganci don ƙona adadin kuzari cikin sauri.
Manyan Motsa Jiki 10 na Aerobic: daga haske zuwa ƙarfi
Ya kamata motsa jiki mai inganci na zuciya ya haɗa da ɗumi-ɗumi, babban motsa jiki, da kuma sashen shakatawa.
1. Tafiya mai sauri ko kuma hawa keke mai sauƙi (ƙarancin ƙarfi)
Wataƙila motsa jiki mafi sauƙi na zuciya shine tafiya! Za ku iya maye gurbin keke mai sauƙi, yin iyo cikin nishaɗi, ko wasu motsa jiki masu ƙarancin tasiri da tafiya mai sauri. Ga mutumin da ke da nauyin kilo 150, tafiya mai sauri, wanda ke da nisan mil 3.5 a kowace awa, yana ƙone kimanin adadin kuzari 260 a kowace awa.
- Yi tafiya cikin sauri (ko kuma a yi keke a hankali) a waje ko kuma a kan na'urar motsa jiki (ko keke) a daidai gwargwado.
- Mayar da hankali kan kasancewa a daidai wannan gudu a kowane lokaci.
- Minti 30-60
- Ƙara wani gangara (ko wani juriya) ga na'urar motsa jiki, ko kuma zaɓi hanyar tafiya mai ƙalubale tare da tuddai/zurfafa don zaɓuɓɓuka masu ci gaba ko masu wahala.
2. Sake saita madauki
Akwai wasu madaukai masu ci gaba a ƙasa, amma wannan motsa jiki na motsa jiki na motsa jiki na kai ga masu farawa yana da sauƙi kuma mai tasiri. Babban abin da ke tattare da motsa jiki na motsa jiki na kai shine cewa za ku iya yin su a ko'ina, ba kawai a cikin dakin motsa jiki ba. Bayan ɗumi, kammala saiti ɗaya na kowane motsa jiki, sannan maimaita sau biyu don jimillar zagaye uku. Don sa shirin ya zama mai ƙalubale, gwada ƙara nauyi a cikin motsa jiki, ƙara ƙarin motsa jiki, ko ƙara zagaye a cikin zagayowar ku.
- Dumama ta hanyar tafiya cikin sauri a kan na'urar motsa jiki na minti 5 (2-3 MPH)
- Motsa Jiki (zagaye 3): Tsalle-tsalle: Sau 10-15; Squat na Indiya: Sau 10-15; Masu Tsauni: Sau 10-15; Burpees: Sau 5
- Shakatawa: Minti 5 na miƙewa a tsaye (dukkan jiki)
3. Tazarar injin niƙa
Horar da tazara ta hanyar motsa jiki na treadmill babban gabatarwa ne ga HIIT. Wannan nau'i ne na motsa jiki na HIIT kai tsaye wanda ke canza tafiya mai sauƙi tare da cikakken gudu mai ƙarfi.
Don na'urar motsa jiki ta yau da kullun, ya kamata a yi amfani da waɗannan saurin:
- 2-3 MPH = Saurin dumamawa da sanyaya
- 4-6 MPH = Gudun gudu matsakaici
- 6-8 MPH = Gudun gudu matsakaici/sauri, kimanin mintuna 8-10 mil
- 8-10 MPH = gudun manufa na HIIT
- 10-12 MPH = Sauri sosai, ya dace da masu gudu na ci gaba
- Dumama jiki: Yi gudu a hankali a kan na'urar motsa jiki na minti 5 (2-3 MPH); mintuna 2 na miƙewa mai ƙarfi (harbi, taɓa ƙafafu yayin tafiya, riƙe gwiwoyi, juyawar jiki, da sauransu)
- Motsa Jiki (2-3 MPH): Yi gudu na minti 2 a saurin da zaka iya gudu cikin sauƙi na minti 5; Yi tafiya cikin sauƙi na minti 1, riƙe kugu a tamke, sannan ka yi numfashi sosai don rage bugun zuciyarka; Maimaita zagaye biyar, ƙara gudunka da digiri 2-3 (2-3 MPH) a kowane zagaye.
- Hutu: Minti 5 cikin sauƙi tafiya
4.10-20-30
Motsa jiki na 10-20-30 tsari ne na motsa jiki na yau da kullun wanda za'a iya daidaita shi don matakan wahala daban-daban. Ya ƙunshi daƙiƙa 30 na motsa jiki mai ƙarancin ƙarfi, daƙiƙa 20 na motsa jiki mai matsakaicin ƙarfi, daƙiƙa 10 na motsa jiki mai matsakaicin ƙarfi, don haka "10-20-30".
5. Horar da juriya X cardio
Haɗa motsa jiki na kai da motsa jiki na aerobic zai iya cimma sakamako mai kyau na motsa jiki. Binciken da muka ambata a sama ya nuna cewa haɗa motsa jiki na juriya da motsa jiki na aerobic shine hanya mafi kyau don ƙona kalori. Za ku iya sa wannan motsa jiki na matakin farko ya zama mai ƙalubale ta hanyar ƙara ƙarin motsa jiki, amfani da nauyi, ko yin ƙarin zagaye. Yi kowane motsa jiki na tsawon daƙiƙa 30 zuwa 60, tare da ɗan hutawa tsakanin motsa jiki gwargwadon iko. Maimaita zagaye da yawa. Zaɓin 30-30 shine sigar HIIT ta wannan motsa jiki.
Shirin 30-30 ya ƙunshi daƙiƙa 30 na ƙoƙari mafi girma a kowane motsa jiki, sai kuma daƙiƙa 30 na hutawa mai aiki, kamar yin gudu a wurin aiki ko zama a bango. Maimaita zagaye da dama.
6. Injinan kwale-kwale mita 1500 nesa da juna
Injin kwale-kwale yana ɗaya daga cikin mafi kyawun injinan motsa jiki na cardio domin yana haɗa motsa jiki na cardio da juriya. Mai amfani yana ɗaukar sandar daga wurin zama (kamar kwale-kwale na kebul) sannan ya ja jiki zuwa ga ƙirji a cikin motsi na kwale-kwale. Wannan yana aiki ga dukkan jiki, gami da hannaye, baya, tsakiya, da ƙafafu. Tabbatar da cewa ƙirjinka ya fita waje, ƙafafuwansu sun rabu, kuma ya jawo dukkan jikinka a duk lokacin motsa jiki. Babban kuskuren da mutane ke yi shine ƙoƙarin amfani da hannayensu kawai.
7. Tsani na Poppy na Keke
Wannan darasin yana bin tsarin tsani inda kake hawa ko sauke nauyi/maida/saukewa sama ko ƙasa. Don wannan darasin, kana farawa daga saman tsani ka motsa nisa, sannan ka rage (faduwa) kowane zagaye. A halin yanzu, kana farawa a ƙasa kana yin burpees, sannan ka hau tsani ta hanyar yin ƙarin maimaitawa.
8. Tabata (HIIT)
Ana iya cewa Tabata ita ce motsa jiki mafi shahara na HIIT, amma ba don masu rauni ba ne. Ya ƙunshi motsa jiki na jiki gaba ɗaya, wanda aka raba zuwa sassan minti huɗu waɗanda suka haɗa ƙarfin motsa jiki da motsa jiki mai ƙarfi tare da lokutan hutawa. Bayan kammala zagayen mintuna huɗu, ku huta na 'yan mintuna sannan ku iya yin wani zagayen Tabata. Matsakaicin motsa jiki na Tabata yana ƙone kimanin kalori 14.5 a minti ɗaya, ko kuma kimanin kalori 280 don motsa jiki na mintuna 20.
9. MATAKAI MAI HIIT
Hawan matakalar Pyramid yana ɗaya daga cikin mafi kyawun injuna a cikin dakin motsa jiki, domin kaɗan ne za su iya daidaita gumin da yake samarwa. Hawan matakalar kuma yana da kyau don gina tsoka ta hanyar yin aiki da ƙugu, quadriceps, hamstrings, glutes da duwawu. Wannan wata hanya ce ta motsa jiki mai zurfi, na yi amfani da ita don yankewa, kuma sakamakon yana da kyau sosai. Gargaɗi mai kyau - ruwa yana diga ta kowace rami na jikinka, har da ƙugu.
10. "Hauka" EMOM
"Motsa jiki mafi ban sha'awa na cardio," wanda ya ƙunshi zagaye mai ƙarfi wanda ya ƙunshi kusan dukkan mafi kyawun motsa jiki na cardio. Kowace motsa jiki a cikin zagayowar tana mai da hankali kan tsoka daban-daban, wanda ke haifar da motsa jiki na jiki gaba ɗaya. Don motsa jiki da suka haɗa da nauyi (ko kettlebells), yi amfani da manyan nauyi waɗanda suke da wahalar kammalawa. Wannan tsari yana amfani da wata dabara ta gama gari da ake kira EMOM (a kowane minti a minti ɗaya). Wannan shine lokacin da za ku fara sabon motsa jiki a farkon kowane minti kuma ku yi amfani da sauran lokacin don hutawa sannan ku maimaita don zagaye da yawa.
Sauran motsa jiki na motsa jiki
Rawa:Rawa tana ɗaya daga cikin hanyoyin da suka fi daɗi don ƙara yawan bugun zuciyarka da kwararar jini. Yawancin wuraren motsa jiki suna ba da nau'ikan darussan rawa masu daɗi a matsayin hanyar haɗa motsa jiki na zuciya a cikin tsarin motsa jiki.
Injin elliptical:Injin elliptical yana ɗaya daga cikin shahararrun injina a cikin dakin motsa jiki kuma madadin gudu ne mai ƙarancin tasiri. An tsara shi don zama motsa jiki mai tasiri gaba ɗaya wanda ba ya sanya nauyi ga gwiwoyi, kwatangwalo da idon sawu. Matsakaicin namiji mai nauyin kilo 180 zai iya rasa kimanin kalori 500-600 a kowace awa a kan elliptical.
Taekwondo:Taekwondo da sauran nau'ikan dambe ko wasan fada hanya ce mai kyau ta ƙona kalori. Waɗannan darussan suna da daɗi kuma suna da amfani domin suna koyar da kare kai yayin rage nauyi!
Don ƙarin bayani game da kayan motsa jiki da cikakkun bayanai game da kundin adireshi, tuntuɓi:
Shenzhen LDK Industrial Co., Ltd
[an kare imel]
www.ldkchina.com
Mai bugawa:
Lokacin Saƙo: Janairu-15-2025
