A cikin shekarun motsa jiki na ƙasa, motsa jiki abu ne da za a ƙarfafa shi. Kula da al'adar motsa jiki na iya ƙarfafa jiki, inganta rigakafi, tsawaita rayuwa, inganta kiba, da haifar da kyakkyawan layin jiki.

Yawancin mutanen da suka rasa nauyi za su zaɓi guje-guje, tafiya mai sauri, wasan motsa jiki da sauran wasanni don inganta haɓakar aiki da haɓaka raguwar kitsen jiki. Duk da haka, wasu mutane sun ce: riko da motsa jiki na wani lokaci, amma tasirin asarar nauyi ba a bayyane yake ba, har ma da karuwa, me yasa wannan? Har yaushe motsa jiki zai iya cinye kitsen jiki, buƙatar nace fiye da rabin sa'a?

Wani bincike ya nuna cewa a farkon motsa jiki na motsa jiki, jiki ya fi shiga cikin shan glycogen a cikin tsokoki, kuma yawan kitsen yana da yawa.

Motsa jiki na fiye da minti 30, amfani da glycogen ya fara raguwa, shigar da mai ya fara karuwa, dukansu sun kai 50%. A wasu kalmomi, motsa jiki ƙasa da mintuna 30, ingantaccen kona mai ba a bayyane yake ba. Idan kuna son cimma sakamako mai ƙona kitse, tsawon lokacin motsa jiki ya fi mintuna 30.

Ƙarfafa horo don amfani da mai ya fi ƙasa, squat, ja-up, benci press, hard ja da sauran ƙarfin horo shine yafi don motsa jiki na tsoka (cinyewar glycogen tushen) motsa jiki na anaerobic, na iya inganta ƙwayar tsoka, don haka jiki ya kula da wani abu. karfi na asali darajar metabolism, game da shi kara yawan adadin kuzari.

A lokacin lokacin motsa jiki, mutanen da kawai ke yin horon ƙarfi kuma ba su yin motsa jiki na motsa jiki za su ga cewa nauyin zai karu a cikin ɗan gajeren lokaci, wanda shine saboda ƙwayar tsoka ya karu.

Mutanen da ke bin horon ƙarfi na dogon lokaci, tare da haɓakar haɓakar haɓakar ƙwayar cuta, za a kuma sha mai, kuma ci gaban ginin tsoka da raguwar mai za su sami kyau a hankali.

 Duk da haka, ko da yake an ce motsa jiki na fiye da rabin sa'a zai zama mafi kyawun ƙona kitsen mai, ba yana nufin cewa motsa jiki na kasa da minti 30 ba zai sami wani tasiri na asarar nauyi ba.

Domin idan aka kwatanta da masu zaman kansu, ko da za ku yi motsa jiki na minti 10, minti 20 na amfani da zafi zai fi masu zaman kansu, duk da cewa lokacin motsa jiki yana da gajeren lokaci, aikin konawa ba a bayyane yake ba, amma a cikin dogon lokaci, hade tare da sarrafa abinci. , jiki zai zama siriri a hankali.

Idan kana so ka inganta ingantaccen mai kona ta hanyar motsa jiki da ƙirƙirar jiki mai laushi, ban da tabbatar da tsawon lokacin motsa jiki, zaka iya ƙara ƙarfin horo. Ƙarfafa horarwa na iya gina tsoka, inganta darajar rayuwa ta basal, kauce wa wuce kima aerobic motsa jiki zuwa tsoka hasara.

Idan ana maganar lafiyar jiki, da farko a yi minti 30 na horon ƙarfi don cinye glycogen, sannan a shirya motsa jiki na motsa jiki (minti 30-40) a wannan lokacin, wanda zai iya ba da damar jiki ya shiga yanayin kitse da sauri, kuma jiki zai iya. kula da metabolism mai ƙarfi bayan horo, ci gaba da cinye adadin kuzari, da rasa nauyi.