Ayyuka 12 don kiyaye ku dacewa kowace rana

Masana motsa jiki sun ba da shawarar cewa manya suna buƙatar motsa jiki na kusan minti 150 kowane mako idan suna son kasancewa cikin ƙoshin lafiya. Saboda haka, yana da kyau a haɗa ayyuka na jiki cikin ayyukan yau da kullun. Bugu da ƙari, kuna buƙatar cin abinci mai ƙoshin lafiya wanda ya ƙunshi sabbin ofa andan itace da vea vean itace, sunadarai marasa ƙarfi, da hatsi gaba ɗaya. Komai yawan lokacin aikinka, kar ka yarda motsa jiki ya zama abu na farko da zai fara daga jadawalin aikin ka. Ya kamata ku koyi yadda ake motsa jikin ku sosai.

1. Motsa jiki a cikin wasu hanzari-gudu

A wani binciken, an lura cewa mutanen da suka tsunduma fantsoki 4 a rana guda, tsawon lokaci na dakika 30 kowannensu ya ji daɗin zuciya ɗaya. kiwon lafiya fa'ida kamar waɗanda suka tsunduma cikin matsakaitan atisaye na tsawan minti 40 zuwa 60. Domin kara bugun zuciyar ka, zaka iya tsalle igiya na mintina 3 ko kuma fantsama a wani yanayi.

Madogarar hoto: https://www.google.com/search?q=12+activities+to+keep+you+fit+every+day&rlz=1C1CHBD_enKE762KE762&source=lnms&tbm=isch&sa=X&ved=0ahUKEwit4I6uhOLbAhWBPo8KHVKhDHA4ChD8BQgKKAE&biw=1920&bih=1067#imgrc=5PnezP4scWm0cM:

2. iyo

Wannan ɗayan mafi kyawun motsa jiki ne wanda zai iya taimakawa don cire damuwa a jikinku kuma don motsa jikin cikin hanyar ruwa. Iyo shine motsa jiki cikakke ga mutanen da ke fama da cututtukan zuciya saboda baya ɗaukar nauyi mai yawa. Dangane da bincike, yin iyo kuma na iya taimakawa inganta yanayin tunanin ku kuma ya bar ku cikin kyakkyawan yanayi. Wani zaɓi mai kyau shine ruwa mai saurin motsa jiki. Azuzuwan na iya taimaka muku don ba kawai ƙona adadin kuzari ba har ma don yin sauti.

3. Ƙarfafa horo

Weightaga nauyi ba zai sa tsokokinku su yi yawa ba amma zai iya ƙarfafa su koyaushe. Idan bakayi amfani da tsokoki ba, zasu ƙare da ƙarfi tsawon lokaci. Tsoka na iya taimaka maka ka ƙona calories. Lokacin da kuke da tsokoki, wannan zai taimaka muku ƙona yawan adadin kuzari kuma sabili da haka ya zama muku da sauƙi ku kiyaye nauyin ku.

Madogarar hoto: https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2017/October/02/5-Common-Strength-Training-Mistakes-Triathletes-Make

4. Walking

Wannan aikin motsa jiki ne mai sauki amma mai karfi wanda zai taimake ka ka ci gaba da datsa yayin inganta matakin cholesterol, karfafa kasusuwa da tabbatar da cewa hawan jininka ya kasance cikin dubawa. Hakanan wannan na iya taimakawa inganta yanayin ku yayin rage haɗarin cututtuka daban-daban kamar cututtukan zuciya da ciwon sukari. Gwani yace cewa tafiya da sauran nau'ikan motsa jiki na iya inganta ƙwaƙwalwarka kuma ka tsayayya da asarar ƙwaƙwalwar da ke da alaƙa da tsufa.

5. Kegel

Waɗannan darasi ne wanda zai iya taimaka maka don ba kawai kyau kawai ba amma don ƙarfafa ƙasan tsokokin ƙashin ƙugu waɗanda ke tallafawa mafitsara. Lokacin da kake da tsokoki na ƙugu masu ƙarfi, wannan na iya taimakawa wajen hana saurin aiki.

6. Aikin gida

Yawancin ayyukan gida da muke gudanarwa sun cancanci zama wani nau'i na motsa jiki. Yin yadin gidanku ko share gidan wani nau'i ne na motsa jiki. Hakanan ya shafi rawa a gidan rawa da wasa da yaranku. Abu mafi mahimmanci shine tabbatar da cewa kuna yin irin wannan nau'ikan ayyukan motsa jiki na tsawon minti 30 a rana.

7. Yi amfani da matakala

Maimakon ɗaukar lif, zaka iya amfani da matakala. Wannan ɗan canji ka iya taimaka maka ka kasance cikin ƙoshin lafiya ba tare da keɓe wani takamaiman lokacin motsa jiki ba.

8. Samun karin aiki

Idan ra'ayinku na nishadi abincin dare ne a cikin gidan cin abinci mai kyau, zaku iya yin la'akari da wata hanya mafi inganci ta haɗuwa kamar tafiya, hawa dutse ko ma rawa. Idan kuna neman ƙarin ra'ayoyin da zasu taimaka muku ci gaba da ƙoƙari rubutun rubutu taimaka.

9. Zama koci

Kuna iya bincika ƙungiyar matasa a cikin yankin ku kuma tabbatar da cewa kun yi amfani da tsohuwar ƙwarewar wasan ku. Koyar da dabarun motsa jiki da tsere a guje zasu taimake ka ka kiyaye bugun zuciyar ka. Wannan ma kyakkyawar dabara ce idan baku son guduna a mashin ɗin.

10. Motsa jikin karen ka

Wannan yana daga cikin motsa jiki masu sauki da tasiri cewa zaku iya haɗawa cikin rayuwarku ta yau da kullun. Ta hanyar motsa jiki tare da kareka, zaku kiyaye ƙafafunku da hannayenku yin famfo. A wani binciken da aka gudanar a Kanada, an lura cewa masu karnuka za su kwashe kimanin minti 300 kowane mako a cikin aikin motsa jiki da ya shafi karensu. Kodayake ba ku da katako, za ku iya taimaka wajan kare maƙwabcinku ko ma mai ba da gudummawa a gidan dabbobi.

11. Tsaya a wurin aiki

Wurin aiki yanki ne wanda ya ba da gudummawa sosai ga rayuwarmu ta rashin zaman lafiya. Wannan shine dalilin da yasa kuke buƙatar tunani game da motsa jiki wanda zaku iya shiga yayin aiki. Wannan na iya zama teburin tsaye wanda zai baka damar aiki yayin tsaye. Tsayawa gaba daya zai taimaka maka ƙara ƙarfin ƙafarka da jimiri. Hakanan yana sanya ƙarin damuwa akan jikinku idan aka kwatanta da zama saboda haka, yana taimaka muku ƙona ƙarin adadin kuzari. Hakanan zaka iya maye gurbin kujerar ku da ƙwallon motsa jiki. Kuna iya samun taimakon rubuta aiki idan baka da isasshen lokacin motsa jiki. Da zarar kayi shi a karo na farko, ba za ka so ka zauna duk rana ba kuma tsaye tsaye zama al'ada.

12. Kalli TV yayin motsa jiki

Ba lallai bane ku zauna kan gado akan gado yayin kallon TV da kuka fi so. Kuna iya yin babban ci gaba ta hanyar ci gaba da aiki lokacin kallon Talabijan. Kuna iya shiga cikin turawa, tsalle-tsalle da sauran motsi waɗanda zasu taimaka muku zuwa ƙari.

Tarihin marubucin Marubuci:

Robert Everett marubuci ne wanda ke yin rubutu akai-akai don dandamali na ilimi akan jigogin da suka danganci yanayin abubuwan da yake so. Yana da digiri a fannin adabi daga Jami'ar Cambridge kuma na wani lokaci ya halarci wani horon horo a makarantarsa ​​wanda ya taimaka masa ya fahimci abubuwa da yawa game da ilimi.