Ayyukan motsa jiki yana da kyau duk da haka, ko kuna buƙatar ƙona adadin kuzari ko a'a. Zai taimaka maka ka ji daɗi.
Rarraba aikin ku shine mafi inganci da ingantacciyar hanya don tabbatar da jikin ku yana ƙona calories. Motsa jiki mai tsayi da na yau da kullun shine mabuɗin don ƙona adadin kuzari da rage nauyi. Hawan keke wani nau'i ne mai kyau na motsa jiki, wanda ya dace da waɗanda suke cikin ƙoshin lafiya ko kuma ƙoshin lafiya. Wannan babban motsa jiki ne ga zuciya; yana ƙarfafa ƙwayoyin ƙafa, yana ƙaruwa da kuzari, yana ƙona adadin kuzari don haka yana inganta rage nauyi.
Lokacin hawan keke da nufin ƙona kitse, yana da kyawawa cewa waƙar ta kasance daidai a cikin wahala da tsawo. Babu buƙatar dogaye masu tsayi da dogayen wurare. Hanya mai santsi ba tare da bambance-bambancen hawa ba yana da kyau. Kada ya kasance akwai ramuka da ramuka, a lokacin hayewa wanda za ku sauka daga kan babur ɗinku ko kuma, cikin haɗarin lafiyarku, “yi iyo” a kansu. Saurin da ke kan shimfidar wuri ya zama kilomita 15-20 a kowace awa (na mata, 'yan mata). Idan kana da matakin kasa kadan na shiri kuma cikin sauri na 15 km / h bugun zuciyar ka ya fi 150 bugu / min, to sai ka rage saurin motsi domin zuciyar ta kasance cikin kewayon 120-150 beats / min. Akasin haka, idan kuna tuƙi cikin saurin 20 km / h kuma bugun zuciyar ku bai kai ga doke 120 ba / min, ƙara saurin ku. Yanayin tantancewa shine PULSE, ba saurin motsi ba, don haka maida hankali akan shi.
Don ƙayyade saurin motsi, zaku buƙaci kwamfutar keke kuma idan baku da ɗaya, kada ku damu, babban abin shine ku sami agogo tare da hannu na biyu, wanda zaku auna bugun zuciyar ku da lokacin horo. A lokacin nesa, yi ƙoƙari kada ka daina (kawai idan za a auna bugun zuciya) tare da irin wannan horo, za ka ci gaba da haɓaka jimiri na gaba ɗaya, za a ƙone kitse musamman a ƙashin ƙugu, saboda a can ne tsokoki ke aiki sosai . A wasu wurare, ba za a sami wadataccen mai wadataccen abu ba. Jirgin keke ya kamata ya kwashe mintuna 90-120. Sai kawai tare da irin wannan dogon lokacin na motsa jiki, waɗannan hanyoyin samar da makamashi na aerobic waɗanda ke faruwa tare da ƙonewa (ƙonewa) na ƙwayoyi suna cikin aikin. Idan kayi motsa jiki sau 2 a rana, to lokacin motsa jiki ya ragu zuwa mintuna 60-90. Amma don irin wannan lokacin karatun ya zama dole a bar shi a hankali.
Kuna buƙatar farawa, gwargwadon shirin ku, daga mintuna 15-30 a rana. Sannan ana kara lokacin da kusan minti 5 a rana. Idan a wani lokaci, ka ƙara wasu mintuna biyar, ka ji cewa ya yi maka wuya (ƙafafu, gabobin sun ji ciwo, bugun zuciya ya fi yadda yake a al'ada), to ka tsaya a darasin da ya gabata na wasu kwanaki 2-5. Idan kun kasance kuna aiki tare da wasu nau'ikan motsa jiki tsawon shekara guda (ko sama da haka) kuma kuna jin cewa kuna cikin yanayin jiki mai kyau, to kuna iya farawa da mintuna 60. Kuma ka tuna, ba lallai bane ka motsa jiki daidai bayan cin abinci da kuma kafin hakan.
Kuma don sanya motsa jiki aikinku mai ban sha'awa, sami mutane masu tunani ɗaya kuma ku hau cikin farin ciki!