Mafi Kyawun Ayyuka don Lafiyayyan Rayuwa

Ƙungiyoyin mutane na ninkaya, gudu, kekuna, da motsa jiki a waje a cikin ƙwaƙƙwaran, saitunan yanayi. Danna ko danna hoton don ƙarin bayani.

Yadda Muka Sanya Waɗannan Ayyukan Motsa Jiki a Matsayinsu

Domin tantance mafi kyawun ayyukan motsa jiki don rayuwa mai kyau, mun kimanta kowace motsa jiki bisa ga muhimman abubuwa da dama. Cikakken bincikenmu ya yi la'akari da ba kawai ƙona kalori ba, har ma da tasirin lafiya gabaɗaya, samun dama, da dorewa.

Fa'idodin Jiki

Ƙona kalori, haɗakar tsoka, inganta zuciya da jijiyoyin jini, da kuma fa'idodin lafiyar jiki gaba ɗaya.

Jin Daɗin Hankali

Rage damuwa, haɓaka yanayi, fa'idodin fahimta, da yuwuwar tunani.

Samun dama

Kuɗi, buƙatun kayan aiki, buƙatun sarari, da kuma samuwar matakan motsa jiki daban-daban.

Ayyuka 10 Mafi Kyau Don Motsa Jiki Don Rayuwa Mai Kyau

Mun sanya waɗannan ayyukan a cikin jerin gwanon bisa ga gudummawar da suke bayarwa ga rayuwa mai kyau. Kowannensu yana ba da fa'idodi na musamman waɗanda zasu iya taimaka muku cimma takamaiman burin motsa jiki.

1. Yin iyo: Motsa Jiki Mafi Kyau

Yin iyo a saman jerin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau saboda kyawun haɗin jiki da kuma yanayin haɗin gwiwa. Yawan ruwa yana tallafawa nauyin jikinka, wanda hakan ya sa ya dace da mutanen kowane zamani da matakin motsa jiki, gami da waɗanda ke da matsalar gaɓoɓi ko raunuka.

Ruwan da ke fitowa daga cikin ruwan yana tallafawa jikinka kuma yana rage matsin lamba daga gaɓoɓi masu ciwo don haka za ka iya motsa su cikin ruwa.

Fa'idodi

• Yana shiga kusan dukkan manyan ƙungiyoyin tsoka a lokaci guda
• Inganta lafiyar zuciya da jijiyoyin jini ba tare da damuwa a gaɓɓai ba
• Yana ƙara sassauci da kewayon motsi
• Yana inganta hanyoyin numfashi da kuma ƙarfin huhu
• Yana inganta yanayin tunani kuma yana rage damuwa

La'akari

• Yana buƙatar samun damar zuwa wurin waha ko wurin ruwa
• Yana iya buƙatar koyon dabarun da suka dace don samun fa'ida mafi girma
• Ana buƙatar kula da gashi da fata saboda fallasa sinadarin chlorine
• Ya danganta da yanayi don yin iyo a waje

Farawa da Yin iyo

Fara da zaman motsa jiki na mintuna 20-30 sau 2-3 a mako. Idan kai sabon shiga ne a ninkaya, yi la'akari da ɗaukar darussa don koyon dabarun da suka dace ko kuma fara da tafiya a cikin ruwa a cikin ƙaramin ƙarshen. A hankali ƙara tsawon lokacin yayin da juriyarka ke ƙaruwa.

Swimmer a cikin rigar ninkaya mai duhu yana yawo ta cikin wani tafkin shuɗi mai haske mai haske da hasken rana. Danna ko danna hoton don ƙarin bayani.

2. Horar da Ƙarfi: Gina Tsoka da Ƙona Kalori

Horar da ƙarfi tana matsayi na biyu a jerin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau saboda tana gina tsoka, tana ƙara yawan metabolism, kuma tana inganta ƙarfin aiki. Sabanin ra'ayin da aka saba da shi, horar da ƙarfi ba wai kawai ga masu gina jiki ba ne - yana da mahimmanci ga lafiyar kowa na dogon lokaci. Idan ba ku yi amfani da tsokoki ba, za su rasa ƙarfinsu akan lokaci. Yawan tsoka da kuke da ita, ƙarin adadin kuzari da kuke ƙonawa, don haka yana da sauƙi a kula da nauyin ku.

Farawa da Horar da Ƙarfi

Fara da motsa jiki na nauyin jiki kamar squat, push-ups, da lunges. Yayin da kake ci gaba, ƙara nauyi mai sauƙi (fam 1-2) sannan a hankali a ƙara. Yi niyya don yin zaman motsa jiki na ƙarfi sau 2-3 a kowane mako, wanda ke ba ƙungiyoyin tsoka damar murmurewa tsakanin motsa jiki.

Ka mai da hankali kan tsari mai kyau maimakon nauyi mai nauyi yayin fara wasa. Wannan yana rage haɗarin rauni kuma yana tabbatar da cewa kana mai da hankali kan tsokoki masu dacewa.

Mutumin dan wasa yana yin wasan barbell a cikin dakin motsa jiki na zamani tare da squat rat da kettlebells. Danna ko danna hoton don ƙarin bayani.

3. Tafiya: Mai Sauƙi, Mai Inganci, kuma Mai Sauƙi

Tafiya tana samun matsayi mafi girma a cikin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau saboda sauƙin amfani da ita, inganci, da ƙarancin buƙatun kayan aiki. Wannan motsa jiki mai ƙarancin tasiri yana ba da fa'idodi masu ban sha'awa ga lafiya yayin da ya dace da kusan kowa.

Fa'idodin Jiki

• Yana inganta lafiyar zuciya da jijiyoyin jini
• Yana ƙarfafa ƙasusuwa da tsokoki
• Yana taimakawa wajen kula da lafiyayyen nauyi
• Yana ƙara daidaito da daidaito
• Rage haɗarin kamuwa da cututtuka masu tsanani

Fa'idodin Tunani

• Rage damuwa da damuwa
• Inganta yanayi ta hanyar sakin endorphins
• Yana ƙara wa tunani mai ƙirƙira
• Inganta ƙwaƙwalwa da aikin fahimi
• Yana ba da lokaci don yin aikin tunani

Fara Tafiya da Tafiya

Fara da tafiya ta mintuna 10-15 sannan a hankali a ƙara zuwa mintuna 30-60 a mafi yawan kwanakin mako. Don ƙarin fa'idodi, haɗa tazara na tafiya mai sauri ko nemo hanyoyin da ke da tuddai ko matakala don ƙara ƙarfi.

Kana neman hanyoyin tafiya a yankinka? Mai nemo hanyar tafiya yana taimaka maka gano hanyoyin tafiya masu kyau da aminci dangane da wurin da kake.

Rukunin mutane takwas ne ke tsere tare a kan titin bishiya a wani wurin shakatawa da ke kewaye da ciyayi. Danna ko danna hoton don ƙarin bayani.

4. Keke: Cardio mai ƙarancin tasiri tare da manyan fa'idodi

Keke yana cikin jerin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau saboda yana haɗa fa'idodin zuciya da jijiyoyin jini tare da motsa jiki mai dacewa da haɗin gwiwa. Ko a waje ko a kan keke mai tsayawa, kekuna suna ƙarfafa tsokoki yadda ya kamata yayin da suke da laushi ga jiki.

Fa'idodi

• Yana gina ƙarfi a ƙafa da kuma a tsakiya
• Inganta lafiyar zuciya da jijiyoyin jini
• Ƙananan tasiri akan gidajen abinci
• Ana iya daidaita shi don matakan motsa jiki daban-daban
• Keke a waje yana samar da bitamin D da iska mai kyau

La'akari

• Ana buƙatar kayan aiki (kekuna, kwalkwali)
• Ya danganta da yanayi don hawan keke a waje
• Ana buƙatar dacewa da keke mai kyau don hana rashin jin daɗi
• Damuwa game da tsaron zirga-zirgar ababen hawa ga masu keke a kan hanya

Fara Keke

Fara da tafiya ta mintuna 20-30 a kan ƙasa mai faɗi ko kuma ƙaramin juriya a kan babur mai tsayawa. A hankali ƙara tsawon lokaci kuma ƙara tuddai ko juriya yayin da lafiyar jiki ke inganta. Yi niyya don yin zaman hawa keke sau 2-3 a kowane mako.

Mai keke sanye da jajayen kaya masu launin toka yana hawa kan titin dutse mai jujjuyawa tare da gandun daji da tsaunuka. Danna ko danna hoton don ƙarin bayani.

5. Yoga: Ƙarfi, Sassauci, da Hankali da Aka Haɗa

Yoga ta sami matsayi a cikin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau ta hanyar haɗa yanayin motsa jiki da lafiyar kwakwalwa ta musamman. Wannan tsohuwar aikin yana inganta sassauci, yana gina ƙarfi, kuma yana haɓaka tunani a lokaci guda.

Fa'idodin Jiki

Yana inganta sassauci, yana gina ƙarfin tsoka, yana daidaita yanayin jiki, yana kare kashin baya, kuma yana ƙara lafiyar ƙashi.

Fa'idodin Tunani

Yana rage damuwa, yana inganta mayar da hankali, yana inganta tunani, yana ƙara wayar da kan jama'a game da jiki, kuma yana ƙarfafa kula da kai.

Salo Masu Shahara

Hatha (mai sauƙin farawa), Vinyasa (mai gudana), Yin (miƙawa mai zurfi), Ƙarfi (mai mai da hankali kan ƙarfi), Maidowa (mai shakatawa).

Farawa da Yoga

Fara da azuzuwan da suka dace da masu farawa waɗanda ke mai da hankali kan daidaito mai kyau. Fara da zaman mintuna 20-30 sau 2-3 a mako, a hankali yana ƙara tsawon lokaci yayin da jin daɗi ke inganta. Yi la'akari da amfani da bidiyo ko manhajoji na kan layi idan darussan da ake yi a zahiri ba za a iya samu ba.

Mace sanye da baƙaƙen kaya tana aikin Jarumi I yoga tana tsaye akan baƙar tabarma a cikin kwanciyar hankali, ɗaki mai haske. Danna ko danna hoton don ƙarin bayani.

6. HIIT: Matsakaicin Sakamako a Mafi ƙarancin Lokaci

Horarwa Mai Tsanani Mai Tsanani (HIIT) tana cikin manyan ayyukan motsa jiki don rayuwa mai kyau saboda ingancinta da kuma ingancinta. Wannan salon motsa jiki yana canzawa tsakanin motsa jiki mai ƙarfi da kuma lokacin murmurewa, wanda ke ƙara yawan ƙona kalori cikin ɗan gajeren lokaci.

Samfurin Motsa Jiki na HIIT ga Masu Farawa

Gwada wannan motsa jiki mai sauƙi na mintuna 20: daƙiƙa 30 na tsalle-tsalle, hutu na daƙiƙa 30, daƙiƙa 30 na squats, hutawa na daƙiƙa 30, hutawa na daƙiƙa 30, tura-ups, hutawa na daƙiƙa 30, daƙiƙa 30 na gwiwoyi masu tsayi. Maimaita sau 4.

Kullum a yi ɗumi kafin HIIT sannan a huce bayan haka. Fara da hutawa mai tsawo (daƙiƙa 45-60) idan baku saba da motsa jiki mai ƙarfi ba.

Ƙungiya na mutane suna yin babban motsa jiki na motsa jiki a cikin dakin motsa jiki mai haske tare da hasken halitta. Danna ko danna hoton don ƙarin bayani.

7. Rawa: Motsa Jiki Mai Nishaɗi, Mai Bayyanawa, kuma Mai Inganci

Rawa tana samun matsayi a cikin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau ta hanyar haɗa motsa jiki mai inganci tare da jin daɗi da bayyana kai. Wannan aikin mai amfani yana inganta lafiyar zuciya, daidaituwa, da yanayi yayin da ba kasafai ake jin kamar motsa jiki ba.

Shahararrun Salon Motsa Jiki na Rawa

• Zumba (wanda aka yi wahayi zuwa Latin)
• Tsarin motsa jiki na hip-hop dance
• Motsa jiki da aka yi da ballet
• Motsa jiki na rawa na Bollywood
• Rawar lilo da ballroom

Muhimman Fa'idodi

• Yana inganta lafiyar zuciya da jijiyoyin jini
• Yana ƙara daidaito da daidaito
• Yana ƙara yanayi kuma yana rage damuwa
• Yana ba da hulɗar zamantakewa
• Inganta ƙwaƙwalwa ta hanyar ayyukan koyo

Farawa da Motsa Jiki na Dance

Fara da azuzuwan da suka dace da masu farawa ko bidiyo na kan layi. Mayar da hankali kan jin daɗin motsi maimakon kammala kowane mataki. Fara da zaman mintuna 20-30 sau 2-3 a mako kuma ƙara yayin da juriya ke ƙaruwa.

Kungiyar mata sanye da kaya kala-kala suna murmushi da rawa cikin kuzari a cikin dakin motsa jiki mai haske. Danna ko danna hoton don ƙarin bayani.

8. Tai Chi

Sau da yawa ana kiranta "bimbini a cikin motsi," tai chi yana haɗa motsi mai laushi da numfashi mai zurfi. Wannan tsohuwar hanyar Sinawa tana inganta daidaito, sassauci, da kuma mai da hankali kan tunani yayin da ake samun damar zuwa ga dukkan matakan motsa jiki.

• Ƙarancin Tasiri
• Mayar da Hankali Kan Daidaito

Ƙungiya masu yin Tai Chi a cikin fararen riguna masu jajayen lafazi a waje yayin fitowar rana ko faɗuwar rana. Danna ko danna hoton don ƙarin bayani.

9. Yin kwale-kwale

Yin kwale-kwale yana ba da motsa jiki na musamman na dukkan jiki wanda ke jan hankalin kashi 86% na tsokoki. Ko da a kan ruwa ne ko ta amfani da injina, wannan motsa jiki mai ƙarancin tasiri yana ƙarfafa ƙarfi da lafiyar zuciya a lokaci guda.

• Cikakken Jiki
• Ƙarancin Tasiri

Mace a cikin kayan wasan motsa jiki ta amfani da injin tuƙi a wurin motsa jiki, tana jan hannu a cikin motsi. Danna ko danna hoton don ƙarin bayani.

10. Pilates

Pilates yana mai da hankali kan ƙarfin zuciya, daidaiton da ya dace, da kuma motsa jiki da aka sarrafa. Wannan hanyar tana inganta yanayin jiki, sassauci, da kuma sanin jiki yayin da take daidaitawa da matakan motsa jiki daban-daban da yanayin jiki.

• Mai da hankali kan Core
• Dangane da Daidaito

Mace sanye da saman tanki mai shuɗi mai riƙe da V-sit Pilates ta tsaya akan tabarma a cikin ɗakin studio mai hasken rana mai bangon bulo. Danna ko danna hoton don ƙarin bayani.

Kwatanta Ayyuka don Manufofi daban-daban

Ayyukan motsa jiki daban-daban sun fi kyau wajen magance takamaiman manufofin lafiya da motsa jiki. Ga yadda manyan ayyukanmu guda 10 ke kwatantawa yayin da ake niyya ga takamaiman sakamako:

Mafi Kyau Don Rage Nauyi

• HIIT (ƙarin ƙona kalori mai yawa, tasirin bayan ƙonewa)
• Yin iyo (zumunci ga dukkan jiki)
• Yin kwale-kwale (yana haɗa motsa jiki da juriya)
• Keke (ƙarfin da za a iya daidaitawa, mai dorewa)
• Horar da ƙarfi (yana ƙara metabolism)

Mafi Kyau Don Rage Damuwa

• Yoga (hankali, mayar da hankali kan numfashi)
• Tai Chi (motsi na tunani)
• Tafiya (musamman a yanayi)
• Yin iyo (mai kyau, mai nutsewa)
• Rawa (mai bayyanawa, mai jawo farin ciki)

Mafi kyau ga Longevity

• Horar da Ƙarfi (yana kiyaye yawan tsoka)
• Tafiya (mai dorewa, mai dacewa da haɗin gwiwa)
• Yin iyo (mai laushi ga jikin tsufa)
• Tai Chi (yana inganta daidaito, yana hana faɗuwa)
• Yoga (sassauci, rage damuwa)

Nasihu Masu Amfani Don Haɗa Ayyukan Motsa Jiki Cikin Salon Rayuwarku

Sanin mafi kyawun ayyukan motsa jiki don rayuwa mai kyau rabin yaƙin ne kawai—haɗa su akai-akai shine inda sakamako na gaske ke faruwa. Ga dabarun aiki don sanya motsa jiki ya zama wani ɓangare mai ɗorewa na yau da kullun:

Fara Ƙarami

Fara da mintuna 10-15 kawai na motsa jiki a kowace rana. Ƙaramin ƙoƙari da aka saba yi ya fi tasiri fiye da motsa jiki mai ƙarfi lokaci-lokaci.

Haɗa Ayyukan

Haɗa nau'ikan motsa jiki daban-daban a cikin mako don yin aiki da ƙungiyoyi daban-daban na tsoka da kuma hana gundura.

Ka Sanya Shi A Zamantakewa

Motsa jiki tare da abokai ko shiga azuzuwan don ƙara yawan alhakin da jin daɗi.

Abokai hudu suna tsere gefe da gefe akan hanyar shakatawa na rana, suna dariya da jin daɗin dacewa tare. Danna ko danna hoton don ƙarin bayani.

Mafi kyawun motsa jiki shine wanda za ku yi akai-akai. Nemo ayyukan da kuke jin daɗinsu, kuma motsa jiki ya zama wani ɓangare na rayuwarku ta halitta maimakon aiki tuƙuru.

Ƙarin Dabaru na Haɗaka

• Shirya ayyukan motsa jiki a matsayin alƙawura marasa sasantawa a cikin kalanda
• Shirya a gaba ta hanyar shimfida tufafin motsa jiki ko shirya jakar motsa jiki
• Bibiyi ci gaban don ci gaba da himma da kuma ganin ci gaba akan lokaci
• Ƙirƙiri abubuwan da ke haifar da muhalli kamar ajiye takalman tafiya a bakin ƙofa
• Yi amfani da ƙa'idar kwana biyu - kada ka taɓa tsallake motsa jiki fiye da kwana biyu a jere

Kammalawa

Mafi kyawun ayyukan motsa jiki don rayuwa mai kyau sune waɗanda kuke jin daɗinsu don yin aiki akai-akai. Duk da cewa matsayinmu yana ba da jagora bisa ga fa'idodi gabaɗaya, hanyar da ta dace ta haɗa ayyukan da ke magance takamaiman manufofinku, abubuwan da kuke so, da ƙuntatawa na salon rayuwa.

Ka yi la'akari da fara da ayyuka 2-3 daga jerinmu waɗanda suka fi burge ka. Gwada zaɓuɓɓuka daban-daban, kula da yadda jikinka ke amsawa da kuma ayyukan da kake fatan yi. Ka tuna cewa bambancin ba wai kawai yana hana gundura ba ne, har ma yana tabbatar da cikakkiyar lafiya ta hanyar shiga ƙungiyoyin tsoka daban-daban da tsarin kuzari.

Kwamfuta tana nuna mutane suna iyo, gudu, hawa keke, da kuma motsa jiki a waje a cikin kyawawan wurare na halitta a ƙarƙashin hasken rana. Danna ko danna hoton don ƙarin bayani.

Karin Karatu

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