Ga mutane da yawa, ana nuna ƙarfin horo ga mutanen da ke neman ayyana tsokokin su. Koyaya, aikin motsa jiki ne na yau da kullun ga duk waɗanda suke son rasa nauyi ta hanyar lafiya. Trainingarfafa ƙarfi yana ƙaruwa da kashe kuzari, saboda hakan ne wani motsa jiki wanda ke ɗaukar ƙungiyoyin tsoka da yawa a lokaci guda
Ana yin aiki tare gabaɗaya tare da kowane takamaiman ƙarfin motsa jiki, wanda ya haɗa da motsi da yawan tsoka. Don haka horo ne mai kyau ga duka mutanen da suke nema kara karfi da ayyana musculaturekazalika ga duk waɗanda suke so su rasa nauyi. Tun, jimillar ƙarfin horo tare da motsa jiki na zuciya da jijiyoyin jini, shine cikakken hadin kai don rasa nauyi a lafiyayyar hanya.
Menene ƙarfin horo?
Za'a iya bayyana ƙarfin motsa jiki azaman wanda ke buƙatar yin amfani da juriya don yin kwangilar tsoka. Wato, game da karfi ne na aiki da wani sinadari da ke samar da juriyaKamar nauyi ko roba, misali. Fa'idodin ƙarfin horo suna da yawa, saboda shine cikakken motsa jiki don ƙarfafa ƙasusuwa, tsokoki, jijiyoyi da haɓaka ƙarfin hali.
A gefe guda kuma, idan ba kwa son tsoka ta bayyana, dole ne ku mallaki abincinku kuma ku zaɓi ƙarfin ƙarfin da kuke son yi. Duk da haka, bayyana tsokoki yana buƙatar aiki da ƙoƙari akai-akai, don haka bai kamata ku damu da shi ba idan kuna neman rage nauyi ko inganta ƙirarku ta zahiri.
Horar da ƙarfi ya dace da kowane irin mutane, mata, maza, masu kiba, a cikin girma, da dai sauransu. Fa'idodin wannan nau'in motsa jiki suna cikin wasu:
- Inganta tsarin zuciya da jijiyoyin jini: Exercisesarfin motsa jiki yana inganta a ƙara yawan jini, wanda ke ba da gudummawa wajen inganta tsarin zuciya.
- Hana ciwon sukari: A lokacin ƙarfin motsa jiki, jiki yana samun kuzari ta hanyar ƙona sugars na jini.
- Yana haɓaka metabolism: Kuma ba kawai a lokacin lokacin aikin ba, amma yana ɗorewa har zuwa awanni 2 daga baya. Wanne yana taimakawa ƙona mai, cikakken motsa jiki ga waɗanda ke neman rasa nauyi.
- Hana kiba: A kashe kuzarin da ya fi girma koda a huta ne, shine cikakken motsa jiki dan rage kiba dan haka hana kiba.
- Riskananan haɗarin karaya: Darasi na ƙarfi yana taimakawa kara yawan kashi, abin da ke kara musu karfi.
Ayyukan motsa jiki da za a yi a gida
Idan baku taɓa yin wasanni ba, yana da kyau ku fara ƙarƙashin kulawar ƙwararren masani. Ta wannan hanyar, za su iya sanya muku shirin da zai dace da bukatunku don haka guje wa rauni. Duk da haka, yana yiwuwa a yi ƙarfin horo a gida a cikin hanya mai sauƙi da sauƙi. Koyaushe fara kadan da kadan, da zarar kun inganta juriya da ƙarfi, zaku iya yin wasu samfuran masu rikitarwa.
Waɗannan wasu ƙarfin motsa jiki zaka iya yi a gida:
- Farantin gaba ko na gefe: Ba minti ɗaya ya fi tsayi ba yayin yin katako na ciki, gwada kuma za ku fahimta.
- Burpees: Workedarfi, juriya da daidaitawa ana aiki tare a lokaci guda. Ya ƙunshi iko haɗin squat, tsalle da turawa.
- Squats: Za ka iya kara juriya ta amfani da nauyi, kettlebells, ko mafi yawan abubuwa na yau da kullun kamar tukunyar ruwa mai lita 5.
- Strides: Wani ƙarfin motsa jiki zaka iya haɓaka tare da abubuwan da kuke da su a gida ko tare da takamaiman abu, duk abin da kuka fi so.
Motsa jiki yana da mahimmanci don haɓaka ƙoshin lafiya na jiki, don rage nauyi cikin lafiyayyar hanya kuma sama da duka, don kiyaye lafiyar jiki. Horar da ƙarfi zai ba ka damar inganta ƙirarka ta jiki, amma kuma a ciki. Don haka, duk jikinku yana amfanuwa da wannan ƙoƙari, aikin motsa jiki wanda ya cancanci hakan tunda tare da motsa jiki guda ɗaya, zaku iya ƙarfafa jikinku duka.