Yadda Horon Nauyi ke Inganta Lafiyar Fahimi
Ba asiri bane cewa ɗaukar nauyi yana ba da fa'idodi masu yawa ga lafiyar ku. Sanannun fa'idodin jiki na dagawa nauyi, tun daga tsokar tsoka zuwa ingantacciyar jiki, haɓakar ƙashi, da ƙarfin ƙarfi. Amfanin lafiyar hankali da fahimi daga ɗaukar nauyi ba su da sanannun sanannun amma daidai suke da tasiri. Wannan labarin zai rufe gefen fahimi na amfanin shan motsa jiki na ɗaga nauyi akai-akai.
Rage Bakin Ciki
Abin takaici, yawancin wallafe-wallafen kimiyya da ilimi sun mayar da hankali kan amfanin jiki na motsa jiki da kuma watsi da hankali gefe. Duk da haka, a meta-binciken na gwaje-gwaje na asibiti sama da 30 da ke auna alamun rashin tausayi sun gano cewa horar da motsa jiki na juriya yana da alaƙa da raguwa mai mahimmanci a cikin alamun damuwa. Wannan yana nufin cewa nauyi horarwa da horarwa na juriya suna da tasiri mai tasiri akan taimakawa wajen rage alamomin damuwa da iyawa inganta ƙwaƙwalwar ajiya lafiya. Ga waɗanda a halin yanzu ke fama da baƙin ciki, ɗaukar ko da sauƙaƙan motsa jiki na yau da kullun wanda ya shafi ɗaga nauyi zai iya ba da sauƙi daga baƙin ciki ta hanyar haɓaka aiki na yau da kullun, cimma burin, da motsa jiki.
Abin da ke da ban sha'awa musamman shi ne cewa binciken ya sami fa'idodi mafi mahimmanci a cikin waɗanda ke da alamun rashin ƙarfi na 'ƙasa-zuwa-matsakaici' idan aka kwatanta da waɗanda ba tare da su ba. Wannan yana nuna cewa raguwar alamun damuwa ta hanyar ɗaukar nauyi ya fi bayyana a cikin waɗanda ke da alamun rashin tausayi fiye da waɗanda ba tare da su ba.
Rage damuwa
An kuma danganta motsa jiki na juriya da ɗaukar nauyi da ragewa tashin hankali a cikin matasa manya. Mahalarta da suka shiga cikin motsa jiki na juriya da ɗaukar nauyi sun ba da rahoton raguwa mai yawa a cikin alamun damuwa fiye da ƙungiyar kulawa, waɗanda ba su shiga wani nauyi mai nauyi ba. Me yafi haka mahalarta sun yi motsa jiki sau biyu kawai a mako yayin binciken, yana nuna cewa ba a buƙatar tsarin motsa jiki mai tsanani don girbi amfanin rage damuwa. Kawai shiga cikin ɗaukar nauyi sau biyu a mako ya isa ya sami raguwar damuwa sosai.
Ingantattun yanayi da walwala
Waɗannan haɓakawa na lafiyar fahimi ba'a iyakance ga samari kawai ba - bincike ya nuna cewa tsofaffi waɗanda ke yin motsa jiki na yau da kullun suna girbi fa'ida iri ɗaya ga cikakkiyar fahimi da lafiyar kwakwalwarsu kamar matasa. Binciken ya nuna cewa yayin da nau'ikan motsa jiki daban-daban ke ba da fa'idodi daban-daban, an sami ci gaba gabaɗaya a fahimi kiwon lafiya a cikin mahalarta waɗanda suka shiga cikin aiki idan aka kwatanta da ƙungiyar kulawa, waɗanda ba su shiga kowane motsa jiki ba.
Yadda za a yi aiki daga gida ko ofis
Da fatan, wannan labarin ya nuna lafiyar hankali amfanin horo na yau da kullun da motsa jiki. Musamman ma, yawancin waɗannan binciken sun gano cewa yana da ƙarfi tsarin motsa jiki ba lallai ba ne don samun waɗannan fa'idodin - kamar yadda kaɗan kamar zama biyu a mako ya isa a wasu lokuta. Ga wadanda ke fama da su a halin yanzu Lafiyar tunani al'amurran da suka shafi, matsa lamba na kiyayewa ga daidaito, tsarin mulki mai tsanani na iya zama kashe-kashe, don haka yana da kyau a gane cewa motsa jiki ba dole ba ne ya zama irin wannan aiki mai cin lokaci.
Wadanda ke fama da damuwa ko damuwa na iya samun aiki mai ban tsoro ko wahala shiga dakin motsa jiki don fara horar da nauyi. Abin farin ciki, ba dole ba ne ka shiga gidan motsa jiki don fara horar da nauyi. Akwai mai kyau da yawa motsa jiki a gida da za ku iya yi da kayan aiki kaɗan. A ƙasa akwai wasu shawarwarin tsarin horo na nauyi wanda ya dace da masu farawa da sauƙin isa don yin daga home ko ofishi.
Tare da nauyi
Ba kwa buƙatar ma'auni daban-daban ko mafi kyawun kayan aiki don ƙirƙirar tsarin ɗagawa mai kyau. Dumbbells kyakkyawan zaɓi ne don motsa jiki a gida - ƙananan ƙananan ne kuma suna ɗaukar ɗaki kaɗan, saboda haka zaku iya fitar da su cikin sauri don yin aiki a cikin gida. falo da ajiye su lokacin da kuke yi. Tsarin da ke ƙasa shine kyakkyawan motsa jiki ga waɗanda ke da dumbbells:
- 10 goblin squats x 3 sets
- 10 gefen lankwasa x 3 saiti
- 10 maraƙi yana ɗaga x 3 saiti
- 10 lunges na gaba x 3 saiti
- 10 lankwasa akan layuka x 3 saiti
- 10 matattu x 3 saiti
- 10 bicep curls x 3 saiti
Da farko, tafi da naku saurin, amma da zarar kun ji a shirye don ƙalubalantar kanku, yi ƙoƙarin ɗaukar hutu fiye da daƙiƙa 20 tsakanin saiti kuma babu hutawa tsakanin motsa jiki.
Tare da makada juriya
Idan ba ku da damar yin amfani da dumbbells, to, ƙungiyoyin juriya suna ba da kyakkyawan zaɓi wanda ba ya ɗaukar ɗaki da yawa kuma yana iya samar da motsa jiki na irin wannan ƙarfin. A ƙasa akwai motsa jiki wanda za'a iya yin shi cikin sauƙi a gida ko a ofishin:
- Juriya Band Ja-Ta: 12 x 3 saiti
- Squat + Lowarancin Rukunin Hannu Guda: 10 x 3 saiti (kowane gefe)
- Squat + Latsa kafada guda ɗaya: 8 x 3 saiti (kowane gefe)
- Ƙananan-zuwa-High Cable Chop + Pallof Press: 10 x 3 saiti (kowane gefe)
- Barka da Safiya: 15 x 3 saiti
- Plank + Banded Kick Back: 6 x 3 sets (kowane gefe)
- Bicep Curl + Tricep Extension 1: 2: 6-12 x 3 saiti (kowane gefe, curl: rabon tsawo)
Jikin Jiki
Idan ba ku da kayan aikin horar da nauyi, kada ku damu! Har yanzu kuna iya samun motsa jiki mai ƙarfi ta amfani da nauyin jikin ku. Waɗannan darussan suna da sauƙi kuma suna buƙatar komai fiye da ɗakin da aka keɓe. A ƙasa akwai a tsarin motsa jiki na jiki wanda yafi yin sau 2-3 a mako.
- 1 A. Bambancin squat: Ƙunƙarar nauyin jiki, tsalle tsalle
- 1B. Bambancin turawa: Ƙaƙwalwar turawa, turawa sama
- 1C. Motsa jiki guda ɗaya: Juya huhu, huhu na gaba, ko huhu na gefe (Masu daban-daban)
- 1D. Ja bambancin: Jiki IYT ko wani TRX jere, isometric tawul jere, ko za ka iya samun karkashin tebur ko wani barga surface for jujjuya jere.
- 1E. Core: Madayan katako na gefe, masu hawan dutse, ko katako na gaba.
Kowane motsa jiki a cikin lissafin ana ɗaukarsa da'ira ne. Yi tafiya ta kowane horo a cikin jerin sau ɗaya don kammala da'ira sannan kuma kammala da'irori 2-4 don cikakken motsa jiki.
Ko da wane irin motsa jiki da kuka zaɓa, kar ku manta da ɗaukar isasshen lokaci don hutawa! Turawa kanka don yin motsa jiki da yawa ko sau da yawa na iya zama da lahani - hutawa da lokacin dawowa yana da mahimmanci.