Yadda Ake Farawa da Lafiyar Dace?

Yadda za a fara da dacewa da dacewa?

Da kyau, idan kuna buƙatar haɓaka daidaitaccen lafiyar ku da lafiyar ku, kuna buƙatar yin niyyar motsa jiki kusan kwanaki 5 a mako, King Hancock, ACSM-CPT, gumi 2 Mai horar da Nasara akan.NEOU, sabis na yawo lafiya, in ji Lafiya. Wannan zai yiwu yayi kama da yawa, amma yanzu ba kowace rana ba ta buƙatar zama mai ƙarfi, kuma ayyukan motsa jiki na iya zama na ƙarshe na ƙasa da mintuna 30.
Yadda kuke gano akai-akai ya dogara da ku don jin daɗin lafiya da lokacin da kuka samu, ma. Idan kun kasance sababbi don motsa jiki, alal misali, fara da ƙaramin buri, kamar ƙafar matakai 10,000 a rana aƙalla kwanaki 5 a mako. Ko kuma, idan tsarin jadawalin ku kawai bai ba da izinin yin kwanaki 5 na motsa jiki a mako ba, manufa don kwanaki 3 kuma ku lura idan za ku iya sanya azuzuwan su ɗan fi girma.
Hakanan kuna buƙatar musanya nau'ikan tsarin motsa jiki da kuke yi a cikin kwanaki 5. Idan za ku iya, yi nufin kwanaki 2 ko 3 na motsa jiki kuma ku ciyar da akasin haka ko kwana 3 akan karatun wutar lantarki.
Idan kuna yin ƙarancin motsa jiki na tsawon mako, zaku iya haɗa wutar lantarki da motsa jiki a ranakun ɗaya (tunanin: jog na mintuna 20 da aka lura ta hanyar 25 mins na karatun nauyi). Babban zurfin karatun harshen c (HIIT) ko ayyukan motsa jiki na da'ira kuma na iya taimakawa rage dawowa akan lokaci, duk da haka yana ba firam ɗinku babban zaman gumi, Kristian Flores, CSCS, NYC-gabaɗaya tushen wutar lantarki da kocin kwantar da hankali, in ji Lafiya. .
Kuma ko da yake yana da jaraba don amincewa da cewa mafarkin lafiya ɗaya-na-nau'i ya dogara ne akan ɗaya daga cikin ayyukan motsa jiki na yau da kullun, kiyaye wannan a hankali: ko kuna da manufar rage nauyi ko gina wutar lantarki, yana da mahimmanci don haɗa kowane karatun motsa jiki da nauyi ko wutar lantarki a cikin tsarin motsa jiki.
Daga ƙarshe, ko da yake, yadda kuke tsara jadawalin ayyukanku na motsa jiki da abin da kuke yi don ayyukan motsa jiki na ɗaya ya zo daidai har zuwa abin da kuka fi sha'awa, in ji Flores. Idan kun ƙi HIIT, wuce shi. Idan kuna sha'awar rawa da keke, wuce don shi. Samun jin daɗin motsa jiki zai sa ku dawo don ƙarin gumi da haifar da sakamako.

Abin da za a yi don motsa jiki na cardio:
Bari mu ga abin da ƙwararrun gyms ke amfani da kayan aiki don gina yankin Cardio!

Ƙungiyar Zuciya ta Amirka ta ba da shawarar minti ɗari da hamsin na tsaka-tsaki mai zurfi wanda ya dace da mako (wannan shi ne ayyukan motsa jiki na biyar, na minti 30), ko minti saba'in da biyar na cike da abubuwan sha'awa na rayuwa daidai da mako. Yin aiki a wannan matakin yana ba da damar riƙe zuciyar ku ta jiki lafiya a lokaci guda tare da taimaka muku yaƙi da yanayi daban-daban kamar ciwon sukari. Bugu da ƙari, yana ba da damar ɗaga tunanin ku halayen da fushi kuma yana inganta lafiyar ƙashin ku.
Idan kuna aiki kwanaki 3 a mako, burin kan ayyukan motsa jiki na motsa jiki ya zama mafi tsanani, in ji Hancock. "Mafi zurfin zurfin, guntun lokacin motsa jiki," in ji shi. "Idan kana buƙatar zane-zane na tsawon lokaci, wuce a zurfin raguwa."
Daidai abin da kuke yi don motsa jiki sau ɗaya ya zo daidai har zuwa abin da kuke son yi, in ji Hancock. Ko wannan rawa ne, hawan keke, gudu, hawa, ko da ƙafa sama da ƙasa matakan ginin kwarjin ku-idan yana ƙara kuɗin kuɗaɗɗen zuciya to yana ƙidaya azaman mai motsa jiki.
Hancock da Flores sun yarda cewa matsakaicin kore da ƙarfin motsa jiki shine HIIT da Tabata. Tabata shine mafi girman samfurin HIIT wanda za'a iya kammala shi ba tare da ma'auni ba. Ya haɗa da yin aiki na daƙiƙa 20, hutawa na 10, da maimaitawa na gabaɗaya 8.
’Yan wasa fitattu sun yi amfani da ilimin yaren shirye-shirye na shekaru da yawa don haɓaka aikinsu gabaɗaya tare da takamaiman dalili. Yayin da ƙafar ƙafa ke ci gaba da kasancewa babban motsa jiki na motsa jiki, c ilimin harshe na shirye-shiryen yana yin abin da ƙafar ƙafa ba zai iya ba: yana ba kowane motsa jiki na zuciya da anaerobic. A cikin kalmomi daban-daban, Tabata da HIIT na iya ƙona kitse, haɓaka halayen zuciya na zuciya da huhu, da gina tsoka gaba ɗaya.
Saboda kuna aiki da wahala ta hanyar ayyukan motsa jiki na HIIT, ba tare da wahala ba kuna iya yin zanen gumi mai ƙarfi a cikin mintuna 25 zuwa 30. "Mafi mahimmanci, kuna buƙatar yin la'akari da la'akari da HIIT kamar yadda ake yin aiki a cikin yunƙurin ƙoƙarin da ya kai ku ga wannan jin daɗin jin daɗi bayan haka kuna ba da wadataccen warkarwa don kwafi ƙoƙarin," in ji Hancock.

Abin da za a yi don ƙarfafa motsa jiki:
Dubi wadanne kayan aiki ake samu a Yankin Ƙarfi na gyms masu sana'a?

Kuna iya yin na sama, ƙasa, ko gabaɗayan mayar da hankali ga ƙarfin horon kwanakinku. Don samun mafi kyawun motsa jiki na ƙarfin ku, Flores yana ba da shawarar motsa jiki na mintuna 30 guda biyu waɗanda ke kaiwa ga jikin gaba ɗaya kuma sun haɗa da motsin fili-waɗanda darussan da ke aiki da tsokoki da yawa a lokaci ɗaya.

"Yayin da kuka samu dacewa, yi nufin ƙara ƙarar zaman ku, wanda ke nufin ƙara nauyin da ake amfani da shi da kuma jimlar maimaita kowane motsa jiki," in ji Flores. Ci gaba da ci gaba ta wannan hanyar zai haifar da samun ingantacciyar ƙarfi da haɓakar tsoka.
Idan kuna da ƙarin kwanaki don ƙarfi kuma kuna son karya ta (musamman idan kuna neman haɓaka tsoka), zaku iya yin rana ta sama da ranar ƙasa, wanda Hancock ya nuna.
A waɗancan kwanakin na sama, yi tunani game da turawa da motsa motsa jiki, in ji Hancock. Matsalolin turawa sun haɗa da turawa, bugun ƙirji, ko kudajen ƙirji. Jawo motsa jiki sun haɗa da layuka, ja-up, lat ja-downs, da masu iyo ko supermen. Hakanan zaka iya haɗuwa cikin motsin bicep da triceps a kwanakin nan, in ji Hancock. Don ƙananan ranar jiki, yi tunani game da yin squats, lunges, da motsa jiki, kamar matattu, ya ba da shawara.

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Lokacin da za a yi hutu:

Ba da izinin aƙalla ɗaya ko kwanaki na shakatawa yana da mahimmanci don ba da damar firam ɗin ku ya inganta da sake ginawa. Hancock yana ba da shawarar yin nazarin kuɗin ajiyar zuciya na zuciya (RHR) ta yadda za ku iya gani yayin da kuke da cikakkiyar murmurewa kuma kun shirya don magance yanayin motsa jiki na gaba.
Yawancin masu bibiyar lafiya da smartwatches za su waƙa da kuɗin ajiyar zuciya kuma su fito da haske game da kuɗin hutun ku. RHR ɗinku shine kewayon lokuta da zuciyar ku na bugun jini ke bugawa yayin da kuke cikin hutu. Ƙarƙashin hanyar RHR wanda zuciyar ku na jini ke fitar da ƙarin jini tare da ƙarancin ƙoƙari. Wannan sigina ce ta musamman wacce kuke samun koshin lafiya, kuma zuciyar ku na jini tana ƙara ƙarfi.
Idan kuna bin RHR ɗin ku akai-akai, zaku iya sanin cewa ya kasance yana ninka na sa'o'i ko wataƙila kwanaki bayan motsa jiki mai kuzari. Wannan ke nan kowace rana, duk da haka idan RHR ɗinku ya buge biyar bisa ga minti (bpm) ko ƙari sama da RHR ɗin ku na yau da kullun, to za ku kasance da ƙari. Ɗauki kowace ranar hutu kuma jira har RHR ɗin ku ya dawo kan kuɗin ku na yau da kullun kafin sake komawa gidan motsa jiki.
Duk da yake kwanakin shakatawa suna ba da shawarar lokaci ba tare da aiki ba daga aerobic da ƙarfi, ba ya ba da shawarar cewa dole ne ku yi ba tare da wata shakka ba. Yi amfani da kwanakin hutu don mirgina kumfa, mikewa, ko yin motsi mai laushi kamar yawo a kan toshe don samun jinin ku yana gudana, in ji Hancock.
"Kusan yana kula da firam ɗin ku ta yadda zaku iya samar da ƙoƙarin da zai jagoranci manufofin ku, ko da gaske yana samun ƙarfi, gina tsokoki, samun dacewa, ko rage nauyi," in ji shi. "Yana da mahimmanci mutane su kula da jikinmu, kuma yana da mahimmanci wanda kuke haɗa shi tare da haɗawa iri-iri."
Idan kuna sha'awar gudu, kuna ci gaba da buƙatar nunawa a cikin 'yan horon giciye. Idan kuna sha'awar ɗaukar nauyi masu nauyi, kuna ci gaba da buƙatar samun kuɗin ku na jijiyoyin jini tare da ƙarin motsa jiki. "Jikinmu ya kamata ya dace da abubuwan damuwa, don haka yana da mahimmanci a haɗa abubuwan da ke damuwa don adana fasalin firam," in ji shi.