Fa'idodi 13 Na Yin Kaɗi Don Lafiyar Jiki da ta Hankali

Wadatacce

• Wannan aikin yana ba da fa'idodi da yawa na jiki da na tunani idan muka yi amfani da shi yayin horo.
• Takaitaccen tarihin juyi
• Horo mai motsa jiki ko anaerobic?
• Amfanin yin kadi
• 1. Low tasiri a kan gidajen abinci
• 2. Yana rage haɗarin rauni
• 3. Yana inganta lafiyar zuciya
• 4. Rage damuwa
• 5. Yana taimakawa rasa kitse
• 6. Kara girman kai
• 7.Yana samar da sinadarai na farin ciki
• 8. Yana taimaka muku bacci mafi kyau
• 9. Yana inganta garkuwar jiki
• 10. Yana inganta ƙarfin hali
• 11. Sautin kafafu, glutes da abs
• 12. Inganta alakar mutane
• 13. Yana karfafa kasusuwa da gabobi

Wannan aikin yana ba da fa'idodi da yawa na jiki da na tunani idan muka yi amfani da shi yayin horo.

Babu wanda ke shakka cewa motsa jiki yana da amfani ga lafiyar mu. A cikin shekaru goma da suka gabata, wuraren motsa jiki suna ƙara samun shahara, kuma duk da cewa burin wasu shine inganta kayan kwalliyar jiki, yin motsa jiki motsa jiki al'ada ce mai lafiya muddin ba ta zama jaraba ba. Shin kun san cewa akwai mutanen da suka kamu da gudu? Kuna iya karanta labarin "Runnorexia": jarabar zamani don gudu "don ƙarin sani.

A cikin cibiyoyin wasanni, sabon salo ya fara gudana kuma aikin sa ya ƙaru a cikin 'yan kwanakin nan: shi yana "juya", hanyar hawan keke na cikin gida wanda ke ba da jerin fa'idodin jiki da tunani.

Takaitaccen tarihin juyi

Kwana uku bayan isa Amurka daga Afirka ta Kudu a 1979, an yi wa Johnny Goldberg fashi a wani otel na Santa Monica inda yake. Kusan rashin kudi saboda abin da ya faru, ba ya aiki. Johnny Goldberg, wanda aka fi sani da Johnny G a yau, ya lallasar da masu wasannin motsa jiki don su ba shi damar yin aiki a matsayin mai koyar da kansa, kasancewar ya kasance mai koyar da kansa na tsawon shekaru a gidan motsa jiki a Johannesburg. An yi sa'a! Kuma jim kadan bayan isa Amurka ya riga ya fara aiki akan abin da yake so.

Lokacin da halinsa ya daidaita, ya ya fara gudanar da ayyukan ƙetare ƙasa, ƙwararriyar hawan keke, kuma sun fafata a cikin abubuwa daban -daban. Goldberg ya shafe awanni da awanni a cikin horo na gareji tare da keken sa a kan abin nadi; duk da haka, wannan hanyar tana da ban sha'awa. Don motsa kansa, ya buga kiɗa don sa motsa jiki ya zama mai daɗi da daɗi. Ya lura cewa yanayin jikinsa ya inganta a daidai lokacin da yake jin daɗi kuma ya gaya wa abokansa, waɗanda suka fara haɗuwa a cikin garejinsa kuma duk sun yi horo tare don kida na kiɗa.

Amma Goldberg ya sami matsala tare da abin nadi, don haka a cikin 1997, yana da keken motsa jiki da aka gina kwatankwacin keken da ya yi amfani da shi don gasa, wanda zai kira shi "ɗan tsere". Wannan shine yadda aka haife wannan sabon abu na dacewa, wanda cikin sauri ya bazu ko'ina cikin Tekun Yammacin Amurka, kuma akan lokaci zuwa sauran duniyar.

Horo mai motsa jiki ko anaerobic?

Yin walƙiya wani aiki ne da ake gudanarwa a cikin rukuni kuma mai saka idanu ne ke bada umarni. Ana gudanar da wannan shirin horaswa akan kekuna masu tsayawa, waɗanda suka bambanta da keɓaɓɓen keken, tunda yana da faifan inertia wanda ke sa ya ci gaba da motsawa, koda mun daina tafiya. Wannan fasalin yana taimakawa pedaling ya zama na halitta kuma gwiwa ba ta makale lokacin turawa.

Yana da yawa don yin magana game da juyawa a matsayin aikin wasan motsa jiki; duk da haka, zaman wannan wasan na iya ƙunsar aikin jimrewa na zuciya, horo da sauri, da aikin tazara, don haka horo na anaerobic shima yana cikin wannan hanyar.

Haɗa ƙugiyoyi, galibi saboda kuna gumi kuma kuna aiki da yawa, abin nishaɗi ne kuma mai motsawa, kowannensu yana daidaita juriyarsu gwargwadon yanayin jikinsu kuma motsi yana da inganci da sauƙi, sabanin abin da zai iya zama mataki ko zaman mataki. wasan motsa jiki.

Amfanin yin kadi

Idan kuna tunanin farawa a cikin wannan aikin, kula da layuka masu zuwa. A ƙasa zaku iya samun jerin fa'idodin 13 na yin kadi.

1. Low tasiri a kan gidajen abinci

Ana yin la'akari da juyawar wasanni mara tasiri, don haka yana yiwuwa a amfana daga horo ba tare da haɗin gwiwa ko gwiwoyi sun wahala ba. Har ila yau ana ba da shawarar yin aikin ga waɗanda ke fama da amosanin gabbai, bisa ga binciken da Jami'ar Kimiyya da Fasaha ta Norway (NTNU) ta gudanar.

2. Yana rage haɗarin rauni

Ba kamar, alal misali, gudana akan kwalta ko yin Crossfit, ƙananan hanyoyin da ba su da tasiri ba sa iya haifar da rauni. Nazarin ya nuna cewa waɗannan nau'ikan ayyukan har yanzu suna da fa'ida don haɓaka matakan dacewa, lafiyar zuciya, ko inganta ingancin bacci. Bugu da ƙari, kasancewa motsa jiki tare da tsarin motsi na maimaitawa, shi ya fi aminci fiye da sauran azuzuwan da aka nuna kamar aerobics.

3. Yana inganta lafiyar zuciya

Yin taɗi hanya ce mai kyau don sa zuciyar ku ta yi koshin lafiya. Bincike ya nuna cewa yana taimakawa inganta lafiyar zuciya da yawa kuma, ban da haka, yana ƙarfafa mahimmancin gabobin mu, yana inganta bugun zuciya da rage hawan jini.

4. Rage damuwa

Yin juyayi yana taimakawa rage damuwa da rage tashin hankali, wanda shine me yasa yana da kyau don yin aiki bayan aiki mai wahala. Hakanan, kamar kowane nau'in motsa jiki na jiki, aikin yau da kullun na juyawa yana rage matakan cortisol, hormone wanda aka saki don mayar da martani ga damuwa. Wannan aikin motsa jiki yana inganta ikon jikin mu don magance damuwa da kuma mummunan sakamakon wannan sabon abu.

5. Yana taimakawa rasa kitse

Juyawa shine ingantaccen motsa jiki don ƙona kalori, tunda ya danganta da ƙarfin yana yiwuwa a ƙone har zuwa 700 kcal a cikin zama ɗaya. Bugu da ƙari, horo na tazara yana haifar mana ba kawai don ƙona adadin kuzari yayin zaman ba, har ma bayan motsa jiki.

6. Kara girman kai

Motsa jiki zai iya sa ku ji daɗi kuma ya taimaka muku da kyau, wanda ke nufin cewa tsinkayen ku game da kan ku zai kasance mai kyau kuma, a sakamakon haka, yana iya haɓaka ƙimar ku. Dangane da Barometer na Farko akan Motsawa a Spain wanda 'Rexona ke aiwatarwa, motsa jiki yana sa mu ji daɗin jiki kuma yana ba mu damar samun kwanciyar hankali da kwanciyar hankali. Hakika, ba tare da damuwa ba.

7.Yana samar da sinadarai na farin ciki

Spinning yana fitar da jerin sunadarai a cikin kwakwalwar mu, irin su a matsayin endorphins ko serotonin. Endorphins suna da alhakin sa mu ji kuzari da ruhi bayan mun yi wasanni; da ƙananan matakan serotonin suna da alaƙa da ɓacin rai da mummunan yanayi. Nazarin ya nuna cewa motsa jiki na jiki yana ƙaruwa matakan waɗannan neurochemicals.

8. Yana taimaka muku bacci mafi kyau

Serotonin ba kawai yana inganta yanayi ba, har ma yana inganta samar da melatonin, wanda shine hormone da ke da alaka da barci. Don haka, motsa jiki na motsa jiki shima yana taimaka muku bacci mafi kyau, kamar yadda wani bincike daga Jami'ar Duke ya bayyana. Godiya ga juyawa, muna samun kwanciyar hankali kuma za mu inganta inganci da yawa. Tabbas, bai kamata a yi shi ba da jimawa kafin bacci.

9. Yana inganta garkuwar jiki

Juyawar yana ƙarfafa garkuwar jiki kuma yana kariya daga wasu nau'in cutar kansa. Ƙungiyar masu bincike sun gano cewa wasan motsa jiki yana ƙara yawan sel a cikin garkuwar jiki, kuma kodayake tasirin na ɗan lokaci ne, motsa jiki na yau da kullun yana kare ƙwayoyin cuta da ƙwayoyin cuta waɗanda zasu iya haifar da rikitarwa ga lafiyar mu.

10. Yana inganta ƙarfin hali

Kodayake abubuwa da yawa suna shafar wasan motsa jiki, a bayyane yake cewa jimiri yana taka muhimmiyar rawa a wasanni. Kasancewa horo na tazara, juyawa yana inganta juriya na aerobic da anaerobic. Ko da kai ba ɗan wasa ba ne, za ka lura da wannan a kullun, misali, lokacin hawa matakala ko tafiya zuwa wurin aiki, kamar yadda za ka rage gajiya.

11. Sautin kafafu, glutes da abs

A cikin zaman juyawa ba kawai juriya ake aiki ba, amma yana kuma inganta sautin tsoka, musamman a tsakiya, gindi da kafafu. Lokacin da muka ƙara juriya a kan babur ɗin, ana yin irin wannan ƙoƙarin kamar muna hawa tudu, wanda ke son ci gaban tsokoki a waɗannan yankuna.

12. Inganta alakar mutane

Ana yin kaɗawa a cikin rukuni, wani abu wanda zai iya zama mai motsawa. Hakanan, wannan dama ce mai kyau don saduwa da sababbin mutane da yin sabbin abokai. Yayin da amincewar kanmu ke inganta kuma muna samun ƙarin hulɗa da wasu mutane, haka muke ƙara danganta juna. Kiɗan daga azuzuwan juzu'i da yanayin nishaɗi da aiki yana haɓaka alaƙar zamantakewa.

13. Yana karfafa kasusuwa da gabobi

Juyawar ba kawai zai ƙarfafa wasu tsokoki kamar ƙyallen ƙyalli ko maƙogwaro ba, amma ƙasusuwa, jijiyoyi da jijiyoyin da ke kewaye da waɗannan tsokoki su ma za a ƙarfafa su. Wannan kuma yana da kyau idan ana yin wasu wasanni, kamar yadda yake rage haɗarin rauni.