Yaushe kuke motsa jiki cikin sauƙi don ƙone mai? Na farko, dole ne mu fahimci dangantakar kimiyya tsakanin motsa jiki da kuma kona mai. Motsa jiki yana motsa jiki don yin amfani da makamashi mai yawa ta hanyar ƙara yawan bugun zuciya da ƙwayar cuta, kuma idan jiki ya yi amfani da makamashi fiye da yadda yake ɗauka, ya fara kona kitsen da aka adana don biyan bukatun makamashi.

Halin yanayin jikin jiki da canjin yanayin rayuwa yana canzawa a lokuta daban-daban na yini, don haka zabar lokacin da ya dace don motsa jiki yana da mahimmanci don ƙone mai.

Da safe, bayan hutun dare, adadin glycogen na jiki yana raguwa, wanda ke nufin lokacin motsa jiki na motsa jiki da safe, jiki yana iya ƙone mai kai tsaye don kuzari. Bugu da ƙari, motsa jiki na safiya yana ƙara yawan adadin kuzari a cikin yini, yana taimaka maka ƙone mai a cikin yini.

Duk da haka, wannan ba yana nufin cewa motsa jiki a wasu lokuta ba shi da kyau don ƙone mai. A gaskiya ma, idan dai ƙarfin da tsawon lokacin motsa jiki ya isa, kowane lokacin motsa jiki na iya inganta ƙona mai. Makullin shine don tabbatar da cewa ƙarfin da tsawon lokacin motsa jiki ya dace da bukatun ƙona mai.

Bugu da ƙari, bambance-bambancen daidaikun mutane ma abubuwan da za a yi la'akari da su. Jikin kowa da agogon jikinsa sun bambanta, don haka yana da mahimmanci a sami lokacin rana wanda ya fi dacewa da ku. Wasu mutane na iya gano cewa suna da ƙarin kuzari da safe, yayin da wasu na iya zama mafi dacewa don motsa jiki da yamma ko yamma.

Yadda ake motsa jiki don haɓaka mai kona?

Da farko, dole ne mu bayyana a fili game da gaskiyar cewa ƙona kitse ba ya dogara ne kawai akan ƙarfin motsa jiki, amma yana da alaƙa da alaƙa da haɗuwa da bugun zuciya, tsawon lokacin motsa jiki da horon ƙarfi.

1, yayin aiwatar da ƙona kitse, yana da mahimmanci a kula da daidaitaccen bugun zuciya mai ƙonewa. Kitse mai zafin zuciya yana nufin kewayon bugun zuciya wanda jiki zai iya ƙone mafi yawan kitse yayin motsa jiki na motsa jiki.

Ta hanyar kiyaye motsa jiki a cikin wannan kewayon bugun zuciya, za mu iya tabbatar da cewa jiki yana ƙone kitse zuwa iyakar da zai yiwu yayin aiwatar da aikin motsa jiki na aerobic. Don haka, lokacin yin motsa jiki, ya kamata mu mai da hankali ga bugun zuciyarmu kuma mu yi ƙoƙarin kiyaye shi cikin wannan kewayon.

2, ban da kiyaye kitsen mai kona bugun zuciya, tsawon lokacin motsa jiki shima muhimmin abu ne da ke shafar tasirin ƙona kitse. Don ƙona kitse mai yawa, muna buƙatar yin motsa jiki tsawon lokaci.

Ci gaba da motsa jiki na motsa jiki, kamar tsere, iyo ko yin keke, na iya taimaka mana mu ƙone calories ci gaba da yin haka, yana haɓaka kona mai. Tabbas, ya kamata kuma a tsara tsawon lokacin motsa jiki gwargwadon ƙarfin jiki da lokaci don guje wa yawan motsa jiki wanda zai haifar da gajiya ta jiki.

3, ƙara ƙarfin horo shima hanya ce mai inganci don haɓaka tasirin kona kitse. Ƙarfafa horo yana gina ƙarfin tsoka kuma yana ƙara yawan adadin kuzari na basal, yana ba ku damar ƙona karin adadin kuzari a hutawa.

Ta hanyar haɗa cardio da horon ƙarfi, za mu iya ƙara yawan ƙona kitse da ƙirƙira mafi koshin lafiya, jiki mai ƙarfi.

Don taƙaitawa, don yin motsa jiki mafi yawan ƙonawa, muna buƙatar kula da daidaitaccen kitse mai ƙona bugun zuciya, tsawaita lokacin motsa jiki, da ƙara ƙarfin horo. Ta irin wannan cikakkiyar hanyar motsa jiki, za mu iya hanzarta ƙona kitse da cimma manufa ta jiki.