Dumama tsokoki kafin motsa jiki yana inganta motsi kuma yana hana rauni.
Kirkirar Hoto: PeopleImages/iStock/GettyImages
Kun ji sau miliyan a baya: ɗumi-ɗumi shine mafi mahimmancin ɓangaren motsa jiki.Kuma abin takaici, yawanci shine mafi yawan sakaci.
Jamie Nickerson, CPT, wani mai horar da kai na Boston, ya gaya wa LIVESTRONG.com cewa: "Haɗin ɗumi yana ba tsokoki damar farkawa kafin mu ƙalubalance su da kaya.""Turawar jini zuwa tsokoki kafin motsa jiki ya ba su damar yin aiki da kyau lokacin da aka ɗora su."
Abubuwan dumama suna da mahimmanci ga motsin tsokoki.Shin kun taɓa zama cikin jirgi kuma gwiwoyinku ba sa son motsawa lokacin da kuka tashi?Abin da ke faruwa ga gidajen haɗin gwiwarmu ke nan lokacin da jini ya yi ƙanƙara zuwa tsokar mu - muna samun tauri da tauri.
Shirya tsokoki don motsi a zahiri yana nufin shirya haɗin gwiwa.Kyakkyawan sassauci da kewayon yana ba da fa'idodi da yawa ga jikinmu, gami da rigakafin rauni, ingantaccen aikin fashewa da ƙarancin haɗin gwiwa, a cewar Mayo Clinic.
Don haka, ta yaya za mu horar da motsinmu da dumi-duminmu a lokaci guda?Abin sa'a, duk abin da kuke buƙata shine nauyi ɗaya.Ƙara kaya zuwa tsarin tafiyarku na yau da kullun yana ba da damar nauyi don taimaka muku zurfafa cikin shimfiɗar ku.Idan duk abin da kuke da shi shine kettlebell guda ɗaya da ke kwance, kuna cikin siffa mai kyau don samun ingantaccen yanayin motsi.
"Amfanin kettlebells shine da gaske kuna buƙatar ɗaya kawai, kuma kuna iya yin abubuwa da yawa da shi," in ji Nickerson.Samun haske, kettlebell 5- zuwa 10-laba shine duk abin da kuke buƙatar ƙarawa a cikin ɗan ƙaramin haske zuwa tsarin tafiyarku.
Don haka, gwada wannan sauri na minti 10 jimlar motsi na jiki tare da kettlebell mai haske kafin motsa jiki na gaba.
Yadda Ake Yin Aiki
Yi saiti biyu na kowane motsa jiki na daƙiƙa 45 kowanne, hutawa daƙiƙa 15 tsakanin kowane motsa jiki.Madadin bangarorin inda ake bukata.
Abubuwan Da Za Ku Bukata
● Ƙararrawa mai haske
Tabarmar motsa jiki na zaɓi ne amma an ba da shawarar
Lokacin aikawa: Fabrairu-04-2023