Dangane da batun motsa jiki, mutane koyaushe suna cike da sha'awa, amma motsa jiki makaho ba koyaushe yana samun sakamako ba, har ma yana iya haifar da mummunan sakamako.

Domin taimaka muku ingantacciyar motsa jiki, Xiaobian yana ba ku jagororin motsa jiki guda 6 masu zuwa, Ina fatan ba ku motsa jiki a makance?

Na farko, san yanayin jikin ku.

Kafin fara motsa jiki, ya kamata ku yi cikakken gwajin jiki don tabbatar da cewa yanayin jikin ku ya dace da motsa jiki. Bugu da ƙari, yi tsarin dacewa da dacewa daidai da yanayin jikin ku, maimakon yin koyi da tsare-tsaren wasu a makance, don guje wa raunin jiki saboda yawan motsa jiki.

Na biyu, zaɓi hanyar dacewa da dacewa da ku.

Mutane daban-daban suna da bukatun motsa jiki daban-daban, ya kamata su dogara ne akan yanayin su don zaɓar dacewarsu. Misali, idan kuna son gina tsoka, zaku iya zaɓar horon ƙarfi, tare da motsa jiki na motsa jiki; Idan kuna son rasa mai, ya kamata ku zaɓi motsa jiki na motsa jiki, haɗe tare da horon ƙarfi.

Na uku, haɓaka halaye masu kyau na cin abinci.

Kyakkyawan halaye na cin abinci ba wai kawai yana da babban amfani ga lafiyar jiki ba, har ma zai iya inganta tasirin dacewa. Tsarin abinci mai ma'ana zai iya ba da damar jiki don samun isasshen abinci mai gina jiki, ƙara yawan adadin kuzari na jiki, ta haka yana hanzarta ginin tsokar jiki, tasirin ƙona mai.

Ya kamata mutane masu rage kitse su sarrafa abincin kalori kuma su cimma ƙarancin mai, rage cin abinci mai ƙarancin carbohydrate, yayin da samun tsoka ya kamata mutane su ƙara yawan adadin kuzari yadda yakamata kuma su cimma ƙarancin mai, abinci mai gina jiki mai ƙarfi, don haɓaka ƙimar asarar nauyi.

Na hudu, kula da daidai matsayi da motsi.

Lokacin gudanar da horo na motsa jiki, ya kamata a ba da hankali ga daidaitaccen matsayi da motsi don kauce wa rauni na jiki ko sakamako mara kyau saboda matsayi mara kyau da motsi. Lokacin aiki, zaku iya tambayar ƙwararren mai horo don jagora don tabbatar da cewa yanayin ku da motsinku daidai ne.

Na biyar, matsakaicin motsa jiki.

Kodayake dacewa abu ne mai kyau sosai, amma yawan motsa jiki kuma yana iya haifar da mummunan tasiri a jiki. Sabili da haka, lokacin aiwatar da horo na motsa jiki, ya kamata a biya hankali ga ƙarfin motsa jiki da ya dace da lokaci.

Ana ba da shawarar cewa a kula da lokacin motsa jiki fiye da minti 30 da ƙasa da sa'o'i 2 kowane lokaci, don guje wa matsaloli kamar gajiyawar jiki da ciwon tsoka da ke haifar da yawan motsa jiki.

A ƙarshe, a yi haƙuri da dagewa.

Fitness tsari ne na dogon lokaci, ba dare ɗaya ba, kuna son samun dacewa a lokaci guda, dole ne ku tsaya aƙalla watanni 3.

Don haka, yakamata ku kiyaye halayen haƙuri da juriya, kuma ku daidaita tsarin lafiyar ku yadda ya kamata don samun sakamako mai kyau.