Babban Fa'idodin Amfani da Keken Motsa Jiki: Me Yasa Ya Kamata Ka Haɗa Shi A Cikin Tsarin Jiyya Naka

Keken motsa jiki ya ga babban koma baya a shahararsa, kuma saboda kyakkyawan dalili. Ba kayan aiki ba ne kawai da aka ɓoye a kusurwar ginin ƙasa; ita ce cibiyar wasannin motsa jiki na zamani.

Amma bayan jin daɗin hawan cikin gida, menene ainihin keken keke ke yi wa jikin ku?

Ko kai ƙwararren ƙwararren motsa jiki ne ko ƙwararren ɗan wasa, fa'idodin physiological na hawan keke yana da zurfi. A cikin wannan labarin, mun bincika fa'idodin da kimiyya ke goyan bayan yin tsalle a kan sirdi, daga ƙarfafa zuciyar ku zuwa haɓaka jin daɗin tunanin ku.

1. Lafiyar Zuciya: Ƙarfin Zuciya

Mafi girman fa'idar amfani da keken motsa jiki shine inganta lafiyar zuciya. Keke keken motsa jiki wani aikin motsa jiki ne wanda ke sa zuciyarku ta tashi, faɗaɗa huhu, da gudana jini.

The Kimiyya

A cewar Ƙungiyar Zuciya ta Amirka, motsa jiki na yau da kullum na motsa jiki na iya rage karfin jini, inganta ƙwayar insulin, da kuma rage haɗarin cututtukan zuciya. Lokacin da kake feda, zuciyarka za ta koyi fitar da jini cikin inganci. A tsawon lokaci, wannan yana haifar da ƙarancin hutawa na zuciya - mahimmin alamar dacewa da tsawon rai.

• Tukwici Mai Aiwatarwa: Nufi don aƙalla mintuna 150 na hawan keke mai matsakaici-wuri a kowane mako don haɓaka fa'idodin lafiyar zuciya.

2. Gudanar da Nauyi da Ƙunar Kalori

Idan burin ku shine asarar nauyi, babur ɗin tsaye yana ɗaya daga cikin ingantattun kayan aikin da ake da su. Yana ba da babban adadin kuzari-ƙona-ƙoƙarce-ƙoƙarce.

Crushing Calories

Dangane da ƙarfin da nauyin jikin ku, kuna iya ƙone ko'ina daga adadin kuzari 400 zuwa 600 a kowace awa..

• Jiha Tsaye: Matsakaicin taki yana ƙone shagunan mai yadda ya kamata.

• HIIT (Tsarin Tsakanin Tsakanin Ƙarfin Ƙarfafawa): Musanya tsakanin sprints da sauran ƙayyadaddun ƙayyadaddun tsarin ku, ƙirƙirar tasirin 'bayan konewa' inda jikin ku ke ci gaba da cinye calories sa'o'i bayan kun gama.

Pro Tukwici: Don haɓaka ƙona kalori, bincika Mafi kyawun Kekunan motsa jiki waɗanda ke ba da matakan juriya masu canzawa. Ƙara ƙarfin juriya yana tilasta tsokoki don yin aiki tuƙuru, ƙara yawan kashe kuzari.

3. Ƙarfin tsoka da Juriya

Mutane da yawa suna ɗauka cewa hawan keke cardio ne kawai, amma kuma yana da ƙarfin juriya ga ƙananan jiki.

Ƙungiyoyin tsoka da aka yi niyya

• Quadriceps: Ƙarƙashin ƙasa na bugun feda yana gina cinyoyi masu ƙarfi.

• Hamstrings & Glutes: Juyin sama (musamman idan ana amfani da kejin yatsan yatsan hannu ko shirye-shiryen bidiyo) yana haɗa sarkar baya.

• Calves: Tabbatar da kafa a duk lokacin juyawa.

Ƙananan Tasiri, Babban Riba

Ba kamar gudu ba, wanda ke aika girgizar girgiza ta gwiwoyi da idon sawu, hawan keke yana da ƙarancin tasiri . Motsi mai santsi na gardama yana kare haɗin gwiwar ku yayin da yake ba ku damar haɓaka ƙarfin tsoka. Wannan ya sa ya zama kyakkyawan motsa jiki ga mutanen da ke murmurewa daga rauni ko ma'amala da cututtukan arthritis.

4. Lafiyar Hankali: 'Mafi girman hawan keke'

Ƙwararren jiki yana da alaƙa sosai da juriyar tunani. A cikin duniyarmu mai sauri, keken motsa jiki yana ba da gudumawar da ta dace.

Taimakon Danniya

Ayyukan motsa jiki na motsa jiki yana haifar da sakin endorphins da serotonin - sinadarai na 'jin dadi' na jiki. Wani bincike da aka buga a cikin The Lancet ya gano cewa mutanen da suke motsa jiki akai-akai suna da karancin kwanaki 43% na rashin lafiyar kwakwalwa idan aka kwatanta da wadanda ba su yi ba.

Mayar da hankali da Tsara

Yin hawan keke yana buƙatar motsi mai maimaitawa wanda zai iya zama tunani. Yana ba ku damar cire haɗin kai daga fuska (sai dai idan kuna bin hanyar kama-da-wane!) Kuma ku mai da hankali kan numfashinku, yana rage matakan damuwa sosai.

5. Tsawon rai da dawwama

Mafi kyawun motsa jiki shine wanda kuke yi a zahiri. Kekunan motsa jiki suna cire shingen shiga:

• Rashin yanayi: Ruwa ko dusar ƙanƙara ba za su dakatar da hawan ku ba.

• Tsaro: Babu zirga-zirga, babu ramuka, kuma babu kwalkwali da ake buƙata.

• Keɓantawa: Yi motsa jiki a cikin kwanciyar hankali na gidan ku.

Bayanan kula: Don kiyaye tsarin yau da kullun na yau da kullun, tabbatar da cewa kayan aikin ku sun kasance cikin siffa. na yau da kullun Gyaran keken motsa jiki , kamar goge gumi da ƙarfafa fedals, yana tabbatar da cewa babur ɗin a shirye yake a duk lokacin da kuke.

Kammalawa

Haɗa keken motsa jiki cikin ayyukan yau da kullun shine cikakken saka hannun jari a lafiyar ku. Yana ƙarfafa zuciyar ku, ya sassaƙa ƙafafu, sarrafa nauyin ku, kuma ya kawar da tunanin ku-duk ba tare da ciwon haɗin gwiwa da ke hade da wasanni masu tasiri ba.

Ko kun zaɓi keken motsa jiki don jin daɗi ko kuma keken juyi don gudun, maɓalli shine daidaito.

Shirya don fara tafiya? Bincika zaɓin ƙimar mu na Kekunan motsa jiki da aka ƙera don kawo ƙwarewar motsa jiki cikin ɗakin ku.

Tambayoyin da ake yawan yi (FAQ)

Tambaya: Shin hawan keke zai sa kafafuna suyi girma?

A: Gabaɗaya, a'a. Keke keke yana gina juriyar tsoka maimakon girma. Sai dai idan kuna horarwa a juriya mai tsayi kamar ƙwararrun ƙwararrun ƙwararrun waƙa, ƙafafunku za su zama mai sauti da ma'ana, ba mai girma ba.

Tambaya: Shin keken motsa jiki yana da kyau ga kitsen ciki?

A: iya. Duk da yake ba za ku iya rage kitse tabo ba, yawan ƙona kalori na hawan keke yana ba da gudummawa ga raguwar kitsen jiki gabaɗaya, wanda a ƙarshe zai bayyana sashin tsakiya.

Tambaya: Har yaushe zan hau?

A: Don masu farawa, fara da mintuna 20. Yayin da jimirinku ya inganta, yi nufin minti 30-45 a kowane zama, sau 3-5 a mako, don ganin canje-canjen lafiya.

Tambaya: Recumbent vs. Miƙewa: Wanne ya ƙone ƙarin adadin kuzari?

A: Kekunan madaidaitan gabaɗaya suna ƙone ƙarin adadin kuzari kaɗan saboda suna buƙatar ku shigar da tsokoki don kasancewa daidai. Koyaya, kekuna masu jujjuyawa suna ba da damar tsawon lokacin motsa jiki saboda ta'aziyya, wanda zai iya daidaita ƙonawa duka.