Duk likitoci da kwararrun likitocin sun yarda cewa yin tafiya shine ɗayan mafi kyawun motsa jiki don rage kiba da rage kiba cikin ƙoshin lafiya ba tare da sanya jikinmu cikin haɗari ba.
A wannan lokacin, muna so mu gaya muku game da Hanyar CaCo, dabara cewa hada gudu da tafiya don komawa ayyukan wasanni na yau da kullun amma cikin natsuwa kuma ba tare da sanya tsokoki ko haɗin gwiwa cikin haɗari ba.
Abu mafi mahimmanci kuma duk abin da ya kamata mu bayyana a sarari shi ne cewa kowane mutum dole ne ya yi aikin motsa jiki gwargwadon aikin da ya yi a baya, tunda ba za mu iya tilasta jiki ba, dole ne mu horar da shi kaɗan kaɗan. Matakan bai kamata a auna su ba kamar yadda aka nuna a lokuta da yawaIdan ba haka ba, lokacin da aka kashe akan wannan aikin ya kamata a auna shi da gangan.
Misali, ga wanda bai dade da motsa jiki ba, abin da yafi dacewa shine bayarwa Tafiyar rabin awa a cikin sauri amma ba tare da rasa numfashi ba, wannan shine, dole ne ya sami damar iya tafiya da magana a lokaci guda.
A gefe guda, ga wanda ya riga yana tafiya ko tafiya, kafin tsarewa, alal misali, suna iya farawa da sa'a guda na ci gaba da tafiya a madaidaicin hanya kuma bayan kamar makonni biyu fara fara saurin, kuma bugun zuciya na iya zama ya ƙaru zuwa 90 o 100 beats a minti ɗaya.
Menene Hanyar CaCo?
Abinda yafi dacewa ga wani ya fara rasa nauyi a lafiyayyen hanya, zai fara hada ayyukan gudu da na tafiya, farawa da ci gaba na motsa jiki na rabin awa amma, la'akari da cewa lokacin tafiya ya ninka na tsere Don haka zai zama kyakkyawan farawa tafiya na mintina 4 da gudu biyu kuma daga can, lokacin da aka keɓe don tsere ya kamata a haɓaka da hankali.
Wannan hanyar CaCo wacce ta hada tafiya da gudu, cikakke ne don rashin haɗarin haɗuwa idan sun daɗe ba motsi. Wannan yana guje wa haɗarin rauni.
Zai fi kyau a hada ayyuka ba tare da tasiri ba, wato, tafiya, tare da kwanakin hutu da kuma kwanakin gudu. Kuma idan kun fita don gudu, yakamata ku haɗa ɓangaren gudu tare da ɓangaren tafiya, kuma a ƙarshen koyaushe ku gama aikin tare da miƙawa.
Kuskure Don Guji
Ofayan manyan kuskuren da za a guji duk lokacin da kake son fara motsa jiki kamar gudu kowace rana, shine samun wasu ƙwarewa kafin gudanar da rabin gudun fanfalaki, misali. Kyakkyawan aiki don cimma wannan shine ta wannan hanyar CaCo.
Guji waɗannan kuskuren don jin daɗin wasanni na waje:
- Ku tafi don gudu don kwana biyu kuma ku sami hutu na rana.
- Ya haɗu hanyar CaCo tare da motsa jiki mai ƙarfi da sauran ayyukan marasa tasiri.
- Kuna iya yin kwana biyu na gudu, wata rana ta hawan keke ko fitarwa da kuma wata ranar ƙarfi.
- Muna ba da shawara kada a auna komai daga farko, a manta GPS da agogo masu kyau.
- Ji daɗin weeksan makonnin farko na tafiya da gudu a waje da sauraron sigina na jikinku.
- Hydrate yayin aikin kuma kar a manta da amfani da kariyar rana.
- Tsanani da tsawon lokaci sune maɓalli.
Yi aikin hanyar CaCo
Ga waɗanda suka fara shiga wannan wasan, yana da mahimmanci a fara tare da ci gaba da motsa jiki na rabin awa, inda ake samun duka lokacin tafiya da lokacin gudu, kuma koyaushe a tuna cewa tafiya ta ninka yadda ake gudu.
Babban ka'idojin tafiya na mintina 30 a rana, wanda yakamata a rage zuwa mintuna 20 idan kuna da nauyi ko kiba, shine ayi hakan a matsakaiciyar-sauri. Kamar yadda muka ce, ya kamata ka yi tafiya a hanzarin da zai ba ka damar tafiya da magana a lokaci guda, amma cewa a wasu lokuta, al'ada ne numfashi ya ɗan gajerta.
Daga can, lokacin da aka keɓe don tseren ya kamata a ƙara ƙaruwa, kuma yin hakan yayin da muke inganta yanayin jikinmu.
Za a iya kara motsa jikin a kowace rana na kimanin minti biyu, don haka a cikin ‘yan kwanaki za ku iya tafiya na mintina 30, zuwa minti 40 a rana da sauransu. Abin da ake nema tare da wannan dabara shi ne cewa jiki ya dace da motsa jiki kuma haɗin gwiwa da tsokoki ba sa wahala.
Tafiya da gudu a kullum
Don samun mafi kyawun adadi, ya dace a haɗa da motsa jiki tare da motsa jiki waɗanda ke motsa jiki duka, saboda wannan zai ba da damar mafi amfani da caloric, kamar jerin zaman-zama, burpees, squats, ko tsalle igiya. Kuna iya yin wasu ayyukan motsa jiki muddin kun haɗa da ayyuka masu sauƙi kamar kwance a ƙasa, tashi daga ƙasa, ko tashi daga kujera.
Abin da kuke so shi ne ku ci gaba da aiki na tsawon lokacin da zai yiwu, kuma ɗayan mafi kyawun motsa jiki shine tafiya da gudu, kuma mafi kyau shine haɗin duka.
Kula da abincinka
Ya kamata ku ci da kyau, ba batun cin ƙasa ba ne, amma mafi kyau, kula da abincin da muka zaɓa da kuma neman kyakkyawan ƙarfin kuzari. Dokar rasa nauyi mai sauki ce, dole ne ku ciyar da adadin kuzari fiye da yadda kuke cinyewa, kuma sanya wannan a zuciya tare da motsa jiki, zaku sami mafi kyawun adadi muddin kuna da wasu juriya da ƙarfin zuciya.
Guji kayan abinci da aka sarrafa, mai wadataccen sikari ko kuma mai mai ƙanshi, inganta kayan lambu, mahimman mai da hatsi, wannan zai samar muku da kuzari kuma zai ci muku ƙoshin abinci na dogon lokaci.
Zai fi kyau a shirya duka motsa jiki da abinci kowane mako, yi ƙoƙarin amfani da kowane lokaci don kula da kanka, kuma sadaukar da aƙalla rabin sa'a a rana don motsa jiki kuma zaka ga yadda zaka sami cikakkiyar lafiya cikin nutsuwa da koshin lafiya gwargwadon shekarun ka, jinsi da tsayin ka.