Kowace shekara, hunturu yana tilasta mana mu ciyar da lokaci mai yawa a gida a kan kujera ba tare da motsi ba. Kashe TV ɗin kuma fita waje, akwai hanyoyi masu daɗi da yawa don jin daɗin wasanni a cikin lokacin sanyi kuma!
Tare da iska mai kyau da ake buƙata, ayyukan hunturu suna ba da dama don gina tsoka kuma su zama masu juriya.
"Mafi kyawun wasan juriya shine wasan tseren kan iyaka," in ji masanin kimiyyar neuroscientist, MD, Stephen Olvey. "Wannan wasan yana ƙone calories fiye da kowane aiki."
Gudun kan iyaka wasa ne na motsa jiki. Wannan yana nufin cewa kuna motsawa ba tare da tsayawa ba na dogon lokaci, kuma zuciyar ku tana tura iskar oxygen zuwa tsokoki, tana cajin su da kuzari. Yayin wasan tsere, tsokoki suna ƙarfafa dangane da salon, amma tsokoki na cinya, gluteal, maraƙi, biceps da triceps dole ne suyi aiki.
Mutum mai nauyin kilogiram 70 yana ƙone calories 500 zuwa 640 a cikin sa'a guda na wasan tseren kan iyaka. Olvi yana ba da shawara ga waɗanda suka zaɓi irin wannan aikin:
- Kar ku wuce gona da iri. Fara da saita ƙananan nisa don kanka.
- Dumi jikinka da farko ta amfani da mai horar da elliptical don kada tsokoki su yi yawa.
- Idan kuna tafiya a wuri mai nisa, kawo abubuwan sha da abubuwan ciye-ciye tare da ku.
- Saka riguna masu yawa waɗanda ba za su hana motsi ba.
- Kar a manta game da aminci. Ka sanar da abokanka inda za ka da kuma lokacin da kake shirin komawa. Olvi ya yi gargaɗi: “Ba a ɗauki lokaci mai tsawo kafin a huce.”
Ba kamar ƙetare ƙetare ba, tsalle-tsalle na tsaunuka yana ba da ɗan gajeren fashewar kuzari. A mafi yawan lokuta, saukowar yana ɗaukar mintuna 2-3.
Lokacin saukar da waƙar, ƙwanƙwasa, cinya da tsokoki na ƙafa suna aiki da yawa. A takaice dai, tsokoki na ciki suna shiga cikin sarrafa jiki kuma hannayen da ke riƙe da sanduna suna ƙarfafawa.
Gudun kan tsaunuka wasa ne da ke inganta daidaito, sassauci, ƙarfi da ƙarfin ƙafafu. Ba kamar gudun kan ruwa ba, gudun kan dutse ba ya dagula tsokoki na baya.
Mutum mai nauyin kilogiram 70 yana ƙone calories 360 zuwa 570 a kowace sa'a a kan tsalle-tsalle.
Olvi ya shawarci masu farawa da su guji wuce gona da iri don guje wa ciwon tsayi. Yawancin wuraren shakatawa suna iyakance tsayin gangaren zuwa kusan mita 3300. Yana da kyau don acclimatize kuma a hankali ɗaga mashaya. Alamomin ciwon tsayi sune ciwon kai, ciwon tsoka, ƙarancin numfashi da gajimare.
Wajibi ne a kula da ma'aunin gajiyar ku. Yawancin raunin raunin da ya faru yana faruwa a ranar da kuka yanke shawarar yin "sarin gudu na ƙarshe." Sakamakon sau da yawa shine raunin idon kafa. Kuma ka tabbata kana shan isassun ruwa, ko da sanyi ne ba mai kishirwa ba.
Snowboarding da farko yana aiki da maruƙa, ƙwanƙwasa, quads, da ƙafafu. Haka kuma tsokoki na ciki suna da hannu sosai wajen kiyaye daidaito. Mutum mai nauyin kilogiram 70 yana ƙone kusan adadin kuzari 480 a cikin sa'a guda yayin hawan dusar ƙanƙara.
Jonathan Chang, MD na Ƙungiyar Orthopedic ta Pacific a California, ya ce fa'idar hawan dusar ƙanƙara ita ce "abin farin ciki yana da kyau ga lafiyar kwakwalwa." Ayyukan waje suna inganta yanayi kuma suna rage matakan damuwa.
Don amincin ku, tabbatar da cewa ba ku sanya kanku maƙasudi sama da iyawarku da iyawarku ba.
Shawarwari na Chang ga masu hawan dusar ƙanƙara:
- Zaɓi filin da ya dace da matakin ƙwarewar ku.
- Don ƙona ƙarin adadin kuzari, nemi ƙarin hanyoyi masu wahala, amma idan kuna da ƙwarewar sarrafa su.
- Doka #1: Saka hular kwano, gadin gwiwar hannu, da masu gadin wuyan hannu.
- Idan kun kasance mafari, yana da kyau ku ɗauki ƴan darussa maimakon gwaji akan gangara
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Likitan Orthopedic Angela Smith ya fi son skate kawai. Ita ce kuma tsohuwar Shugabar Kwamitin Kiwon Lafiyar Hoto ta Amurka.
"Skating ba ya ɗaukar kuzari mai yawa sai dai idan kuna yin tsalle-tsalle waɗanda ke ƙarfafa ƙananan tsokoki na jikin ku, ciki har da kwatangwalo, ƙwanƙwasa da maruƙa," in ji Smith.
Skates kuma suna haɓaka sassauƙa, gudu da ƙarfi, da kuma ikon kiyaye daidaito. Skaters suna haɓaka kwatangwalo, maza a cikin wasan tseren kankara suna da ƙarfi na sama.
Smith ya ce amfanin wasan kankara shi ne ko da mafari na iya ƙona calories. Kuna buƙatar kuzari mai yawa don yin tafkuna biyu kawai. Yayin da kuke samun gogewa, zaku iya yin tsalle-tsalle mai tsayi don haɓaka ƙarfin ku da jimiri.
Mutane da yawa ba su san cewa guje-guje ba ya kamata ya zama ƙanƙanta fiye da takalman titi. "Babu wani abu kamar raunin idon sawu, akwai skates marasa dacewa," in ji Smith.
Idan kuna son wasanni na rukuni, to ku ci gaba - hockey!
Baya ga abokan hulɗa, kyautar wasan hockey tana cikin horar da ƙungiyoyin tsoka iri ɗaya kamar sauran wasannin tsere na gudun kankara. Kuna ƙarfafa ƙananan jiki, abs, kuma jiki na sama yana aiki tare da sanda.
A cikin wasan hockey, 'yan wasa suna motsawa na tsawon mintuna 1-1,5, sannan su huta na mintuna 2-4. Yayin wasa, bugun zuciya zai iya tashi zuwa 190, kuma a lokacin hutu, jiki yana ƙone calories don murmurewa.
Don samun mafi kyawun wasan, ana ba da shawarar ku fita kan kankara sau uku a mako. Duk da haka, mutanen da ke da matsalolin zuciya ko hawan jini suna buƙatar kula da bugun jini kuma su sami karin hutawa. Hakanan ana ba da shawarar tuntuɓar likitan ku kafin fara shiga cikin rayayye a wasan hockey na kankara.
Kamar sauran wasanni, yana da mahimmanci a sha isasshen ruwa. Zai fi kyau a sha kafin wasan da a shayar da ƙishirwa, kuma kada a sha barasa, wanda ke haifar da rashin ruwa.