Hali 1. Motsa jiki a kan komai a ciki

Mutane da yawa don inganta ingantaccen ƙona kitse, za su zaɓi motsa jiki a cikin komai a ciki, kodayake motsa jiki na azumi na iya ba da damar jiki ya ƙone mai da sauri. Amma motsa jiki a kan komai a ciki yana da illa ga lafiyar ku.

motsa jiki na azumi zai haifar da jiki da sauri gaji a cikin motsa jiki, raguwar sukarin jini, gajiya da sauran matsaloli, ƙarfin motsa jiki bai isa ba, kuma zai yi tasiri ga asarar nauyi.

Hanyar da ta dace ita ce a guje wa motsa jiki na azumi, rabin sa'a kafin motsa jiki zai iya dacewa don cin wasu dafaffen ƙwai, gurasar alkama gabaɗaya don ƙara ƙarfin jiki, wanda ke taimakawa wajen inganta lafiyar jiki.

Hali 2. Kada a sha ruwa yayin motsa jiki kuma a sha ruwa mai yawa bayan motsa jiki

A cikin yanayin motsa jiki, jiki yana yin gumi wanda zai haifar da asarar ruwa, yana shafar zagayawa na jiki da metabolism, kuma shan ruwa bayan motsa jiki yana da sauƙi don haifar da rashin daidaituwa na electrolyte a cikin jiki, yana haifar da cututtuka na metabolism, wanda ba ya dace da lafiya.

Za mu iya sha ruwa kaɗan yayin aikin motsa jiki don guje wa bushewa. Bayan motsa jiki, ya kamata mu mallake hanyar da ta dace don shan ruwa, ƙaramar ƙaramar baki, shan ruwan dumi, kada a sha abin sha ko ruwan kankara, ta yadda za a sami tasirin hydration.

Dokar 3: Yi motsa jiki iri ɗaya kowace rana

Wasu don samun manyan tsokar ƙirji, horar da tsokar ƙirji a kowace rana, wasu don samun tsokar ciki, horon cin zarafin ciki a kowace rana, irin wannan hali ba daidai ba ne.

Girman tsoka ba shine lokacin horo ba, amma a lokacin hutawa, ƙungiyar tsoka da aka yi niyya tana buƙatar hutawa kwanaki 2-3 bayan kowane horo, don buɗe zagaye na gaba na horo, in ba haka ba tsoka yana cikin yanayin tsage, wanda ba haka bane. m ga tsoka girma.

Sabili da haka, ba za mu iya yin motsa jiki guda ɗaya a kowace rana ba, amma don rarraba horo na ƙungiyar tsoka, ana iya horar da horo na ciki sau ɗaya a kowace rana, ana iya horar da ƙwayar kirji sau ɗaya a kowace rana 2-3, don inganta ginin tsoka. inganci.

Behavior 4, yawanci ba motsa jiki, mahaukaci motsa jiki a karshen mako

Wasu mutane yawanci suna aiki, ba lokacin motsa jiki ba, amma motsa jiki na hauka a karshen mako, irin wannan hali ba shakka yana da illa ga lafiya, yana iya haifar da ciwon tsoka a cikin tsarin motsa jiki, jiki yana gajiya bayan motsa jiki, yana shafar aikin.

Fitness ba zai iya zama kwana uku kamun kifi kwana biyu rana net, dole ne mu motsa jiki fiye da sau 3 a mako, maimakon mahaukaci motsa jiki a karshen mako. Yawancin lokaci babu lokacin motsa jiki, zamu iya amfani da ɗan ƙaramin lokaci a gida don yin jacks masu tsalle-tsalle, tsalle-tsalle, tsalle-tsalle, burpees da sauran horarwar kula da jiki, sannan motsa jiki na tsari a ƙarshen mako, kowane lokacin motsa jiki bai kamata ya wuce 90 ba. mintuna, don rage haɗarin rauni.