Wadannan motsa jiki marasa tasiri guda 17 sun cancanci matsayi a cikin aikin motsa jiki na yau da kullum saboda suna ƙona calories kuma suna sanya ƙarancin damuwa akan haɗin gwiwa da tsokoki.
Shin motsa jiki marasa tasiri yana da tasiri don cimma burin lafiyar ku da asarar nauyi?
Idan kun damu da samun ingantaccen motsa jiki, kar a yaudare ku da kalmar " motsa jiki mara ƙarfi."
Irin wannan motsa jiki Taimaka muku ƙona kitse da sake fasalin tsarin jikin ku ba tare da damuwa na motsi mai tasiri ba.
Kuma za ku iya motsa jikinku gaba ɗaya ba tare da mai horo na sirri ko kayan motsa jiki ba daga yau.
Kafin ku shiga cikin jerin abubuwan da muka fi shahara da ƙarancin tasiri don gwadawa, yakamata ku fara sanin bambanci tsakanin su da motsa jiki mai tasiri.
Abinda ke ciki
Menene ƙananan tasiri motsa jiki?
Motsa jiki mara ƙarfi yana rage ƙarfin ƙarfi da damuwa da aka sanya akan tsokoki da haɗin gwiwa (kamar kwatangwalo, gwiwoyi, da idon sawu) yayin motsa jiki..
Waɗannan atisayen suna nufin kiyaye ƙafa ɗaya a ƙasa. Ba a yarda da motsin tsalle ba.
Ayyukan motsa jiki masu tasiri suna sanya ƙarin ƙarfi da damuwa akan tsokoki da haɗin gwiwa.
Suna buƙatar duka ƙafafu biyu a ɗaga su daga ƙasa a lokaci guda. Wasu misalan motsa jiki masu tasiri sune jacks masu tsalle-tsalle, CrossFit, da horon tazara mai ƙarfi (HIIT).
Tatsuniya ce cewa ƙarancin tasiri na cardio ko motsa jiki mai ƙarfi yana buƙatar ƙarancin aiki.
Idan kuna yin su daidai, har yanzu za ku buga 40-50% na matsakaicin bugun zuciya da gumi.
Ba ku amfani da na'urar duba bugun zuciya don auna ta? Don haka ku sani ya kamata ku iya yin magana amma ku sha wahalar yin waƙa lokacin da kuke motsa jiki.
Wannan wurin motsa jiki mai ƙarancin tasiri (ƙarfi mafi ƙarancin ƙarfi, matsakaicin bugun zuciya) yana ɗaukar kitse da aka adana don kuzari kuma yana taimaka muku rasa nauyi.
Kuma ƙananan motsa jiki na yau da kullum yana da amfani ga farfadowa, musamman ma idan kun fi son aikin motsa jiki mafi girma.
Yaushe ya kamata ku yi la'akari da motsa jiki mara tasiri?
Akwai sau uku lokacin da yakamata ku zaɓi motsa jiki mai ƙarancin tasiri akan babban tasiri:
# 1. Kuna canzawa zuwa rage cin abinci na ketogenic.
Canjawa daga abinci mai-carbohydrate na iya haifar da ku ga alamun mura kamar mura da aka sani da keto mura.
Ciwon tsoka, rashin kuzari, da ciwon kai na iya shafar ku na makonnin farko yayin da kuke kusanci ketosis.
Maimakon ɗaukar shi cikin sauƙi da hutawa kamar yadda za ku yi tare da mura na gaske, yana iya zama mafi wayo don yin motsa jiki para shawo kan rashin jin daɗi.
Motsa jiki zai sa sauyawa zuwa ketosis da sauri, ƙone glycogen da aka adana da sauri, don haka za ku 'yantar da kanku daga waɗannan illolin a baya.
Musanya ayyukan motsa jiki masu ƙarfi a wannan lokacin don ƙananan motsa jiki.
Za su sa zuciyarka ta zubar da jini, wanda shine inda amfanin lafiyar motsa jiki ke fitowa, ba tare da rage karfin kuzarin da kake da shi ba.
Kada ku damu; Wannan lokacin detox ya kamata ya wuce har sai kun cika cikin ketosis (kimanin makonni biyu zuwa uku).
Da zarar a cikin ketosis, idan kun yanke shawarar ƙara ƙarfin ku, ku tuna cewa waɗannan ƙananan tasirin motsa jiki su ne kyakkyawan zaɓi don kwanakin dawowa.
Kawai ka tabbata ba ka ma'amala da kowane ɗayan sharuɗɗan da ke cikin wannan jeri, kamar wanda ke ƙasa.
# 2. Kuna da matsalolin hormonal da rashin daidaituwa
Akwai dalilai da yawa waɗanda ke shafar ma'aunin hormonal ku.
Abincin ku, matakan damuwa, ingancin barci da muhalli duk suna taka muhimmiyar rawa. Amma nau'in motsa jiki da tsawon lokacin motsa jiki na iya taimakawa wajen rushewar hormonal.
Kalli overtraining gwaje-gwaje tsarin garkuwar jiki kuma yana haifar da jikinka don sakin yawan adadin hormones damuwa.
Wannan na iya faruwa idan kuna komawa motsa jiki bayan wasu 'yan watanni ko kuma idan kun kasance ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun masu ƙoƙarin cimma rikodin ku na gaba (PR).
Jikin ku kuma zai iya samun wannan amsa idan ba ku ba shi isasshen hutu da murmurewa tsakanin motsa jiki ba.
Ƙara wannan damuwa ta jiki zuwa damuwa da kuke fama da shi kuma za ku sanya matsi mai yawa a jikin ku.
Wannan zai iya tayar da ma'auni na hormonal kuma ya bar ku da alamun da ba'a so kamar gajiya, jin yunwa a kowane lokaci, da rashin iya rasa nauyi.
Don kauce wa wannan, goma yi hankali da Alamomin Gargaɗi 12 Kuna Ƙarfafa Horarwa kuma yi la'akari da canzawa zuwa motsa jiki marasa tasiri.
Za ku sami duk fa'idodin kiwon lafiya na motsa jiki ba tare da yin lodin jikinku sosai ba.
Shin kun riga kun magance rashin daidaituwa na hormonal ko cututtuka na endocrine?
Wasu yanayi kamar polycystic ovary ciwo, ciwon sukari, adrenal, hypothalamus ko matsalolin kwakwalwa ciwonku suna da matukar damuwa kuma suna shafar tasirin tasirin tasiri.
Dubi yadda kuke ji bayan motsa jiki. Idan kun gaji da cin abinci kuma kun fi son yin barci, horarwarku na iya yin tsanani sosai.
Ya kamata ku ji kuzari kuma wani lokacin euphoric bayan motsa jiki godiya ga kwararar endorphins da motsa jiki ke kawowa.
Abin farin ciki, akwai darussan da ba su da tasiri da yawa masu ban mamaki don samun bugun zuciyar ku ba tare da damuwa da hormones ba.
# 3. Kuna da takamaiman yanayin ko ciwon da ke ciki
Tun da ƙarancin tasiri yana sanya ƙarancin ƙarfi da tashin hankali akan tsokoki da haɗin gwiwa, yana da kyau ga waɗanda:
- Sun ji rauni
- Suna fama da ciwon gwiwa ko ciwon haɗin gwiwa.
- Suna da kiba sosai ko kiba
Har ila yau, mata masu ciki na iya so suyi la'akari da ƙananan motsa jiki, musamman a lokacin daukar ciki.
Kuma idan kwanan nan kun fara motsa jiki bayan ɗaukar lokaci, yana da kyau ku sake fara aikin motsa jiki tare da ƙananan motsi.
Kamar koyaushe, yana da kyau ka fara magana da likitanka, saboda ya san takamaiman yanayinka.
Da zarar kun sami ci gaba, za ku iya gwada duk abubuwan da muka fi so marasa tasiri, da aka jera a ƙasa:
Mafi kyawun motsa jiki 17 mafi ƙarancin tasiri don asarar nauyi
# 1: tafiya ko tafiya
Yin tafiya a waje ko kan injin tuƙi shine mafi sauƙin aiki don rage kiba.
Duk da yake ba za ku ƙona calories masu yawa a kan tafiya ba kamar kuna gudu, tafiya ta sa'a daya zai iya ƙone tsakanin adadin kuzari 200 zuwa 500. 1 ).
Don ƙara ƙona calories, yi tafiya sama da gangara da tuddai (don yin aiki da glutes) kuma ɗauki saurin ku.
Yin tafiya a cikin yashi da dusar ƙanƙara, ko yin aiki da ƙwanƙwasa kaɗan, zai kuma ƙara ƙalubale da ƙona calories.
# 2: iyo
Yin iyo shine mafi kusanci ga tasirin sifili na ƙarancin tasiri.
Wataƙila ma ba za ka ji kamar kana yin abubuwa da yawa ba, amma duk jikinka yana samun daidai abin da yake buƙata.
Juriya na ruwa zai taimaka maka ƙone tsakanin adadin kuzari 300 zuwa 500, ya danganta da yawan nauyin ku da saurin yin iyo ( 2 ).
#3: ruwa aerobic
Yin wasan motsa jiki a cikin ƙananan ƙarshen tafkin yana ba jikin ku juriya don yin aiki da shi.
Kamar ninkaya, hakanan yana sanya zuciyarka ta buga ba tare da tauye gabobi ba.
Sa'a daya na ruwa aerobics na iya haifar da ƙona calories 200 zuwa 350. 3 ).
# 4: rawa da wasan motsa jiki
Azuzuwan raye-raye kamar Zumba da sauran zaɓuɓɓukan wasan motsa jiki iri ɗaya suna samun mummunan rap.
Amma rukunin rawa na aerobic mai ƙarancin tasiri zai ƙone calories 300 zuwa 500 a kowace awa ( 4 ). Kuma sa'a guda na ajin wasan motsa jiki na motsa jiki yana ƙone kaɗan fiye da adadin kuzari 400 zuwa 600+ ( 5 ).
A wani dan karamin bincike da aka gudanar, matan da suke ajin raye-rayen motsa jiki sun yi asarar yawan jiki kamar wadanda suke tsere da keke (keke). 6 ). Sun kuma inganta tsarin jikinsu ta irin wannan hanya.
Saboda haka, za ku sami duk fa'idodin ba tare da kullun kullun da tsokoki iri ɗaya ba.
#5: tukunna
Yin tuƙi, ko a kan injin tuƙi ko a cikin ruwa, yana ƙone adadin kuzari mai ban mamaki kuma yana ƙarfafa babban jikin ku.
Dangane da saurin ku da nauyin ku, zaku iya cinye adadin kuzari 400 zuwa 600+ a kowace awa ( 7 ).
Yin tuƙi yana da kyau kuma idan kuna ɗan gajeren lokaci. Zaman minti 30 yana cinye kusan adadin kuzari 200 ( 8 ).
Kuma waɗannan adadin kuzari suna ƙone tare da matsakaicin adadin ƙoƙari, yana nuna cewa ba lallai ne ku yi aiki tuƙuru ba don cimma ƙona calories mai kyau.
# 6: kaya
Awa daya na kayaking yana ƙone calories 300 zuwa 400, yayin da inganta lafiyar zuciya da ƙarfin tsoka ( 9 ).
Mafi kyawun abu game da kayak shine yana tilasta ku fita waje. Don haka kuna samun duk fa'idodin lafiyar hankali waɗanda ke tattare da kasancewa cikin yanayi.
Za ku sami motsa jiki mai kyau kuma zai iya rage matakan damuwa da inganta lafiyar tunanin ku ta hanyar kasancewa a waje kawai.
# 7: keke (nau'in da ya dace)
Ajin juyi na yau da kullun na iya zama mai tsanani sosai, amma wannan ba yana nufin ba za ku iya yin zagayawa cikin matsakaici lokaci-lokaci ba.
Muddin kana kiyaye taki mai daɗi, babur mai tsayawa ko jinkirin zagayowar za a iya ɗaukarsa ƙarancin tasiri.
A matsakaita taki, zaman hawan keke na tsaye yana ƙone tsakanin adadin kuzari 400 zuwa 600+ a kowace awa ( 10 ).
Idan kun fuskanci ciwon haɗin gwiwa yayin hawa, gwada keken motsa jiki wanda ke zaune ƙasa don ɗaukar wasu matsa lamba daga gwiwoyi.
#8: TRX
Shin kun taɓa yin mamakin menene waɗannan dogayen makada masu rawaya suke don a cikin dakin motsa jiki ko a talabijin?
Wadannan makada na dakatarwa ana kiransu da TRX bands. Wani tsohon kwamandan Navy SEAL, Randy Hetrick ne ya haɓaka su. 11 ).
Ɗayan ƙarshen band ɗin yana haɗe zuwa wani abu mai kayyadaddun, kamar itace ko firam ɗin ƙarfe. Sannan ku kama hannaye a ɗayan ƙarshen don yin motsa jiki.
Ayyukan motsa jiki na TRX suna ba da jimillar toning jiki da haɗa ainihin ku.
Kawai zame hannuwanku da ƙafafu ta cikin madaukai don ayyukan motsa jiki na sama da na ƙasa.
Tun da kuna amfani da nauyin jikin ku da makada na juriya, za ku sami aikin motsa jiki mai wahala ba tare da samun numfashi ba.
Yi amfani da wannan motsa jiki na gaba don shirya don TRX, saboda yana iya ci gaba sosai idan kun fara farawa.
# 9: sauƙin juriya horo
Wani babban zaɓi na horarwa mai ƙarancin tasiri shine kawai amfani da nauyin jikin ku ko maƙallan horo don ƙara juriya mai sauƙi.
Kuna iya yin motsi daban-daban don ƙirƙirar kewayawa, wanda za'a iya maimaita sau biyu ko uku.
Horon da'irar irin wannan na iya ƙone calories 500 zuwa 700+ a kowace awa ( 12 ).
#10: Yoga
Yoga jimlar motsa jiki ne.
Ikon yoga da kwararar Vinyasa suna haɗa nau'i mai dacewa tare da ƙãra ƙoƙarin jiki. Wasu azuzuwan ma suna ƙara ɗan zafi don ƙona adadin kuzari kuma su sa zuciyar ku bugun sauri.
A hankali ajin Hatha-style yoga na iya taimaka muku shakatawa da yin caji, fa'idodi biyu don ma'aunin hormonal da asarar nauyi.
Azuzuwan hankali suna ƙone calories 240 zuwa 350 a kowace awa, yayin da wutar lantarki ko Vinyasa ke ƙonewa da yawa ( 13 ).
#11: Bilatus
Pilates, ƙaramin motsa jiki wanda Joseph Pilates ya haɓaka, yana mai da hankali kan ƙarfafa ainihin ku don inganta sassauci da matsayi.
Yayin da yawancin wuraren motsa jiki suna da masu gyara da sauran kayan aiki na musamman, masu kama da na'urorin azabtarwa, za ku sami yawancin motsa jiki na tabarma da za ku yi a gida.
Lokacin da kuke yin haka, wani lokaci na tsawon sa'o'i na yau da kullun zai iya ƙone matsakaicin adadin kuzari 360. 14 ).
#12: Bar
Bar, wani ajin motsa jiki mai ƙarancin tasiri wanda ke samun shahara, yana mai da hankali kan haɓaka ƙarfi, sassauci, da ƙarfi ( 15 ).
Ana yin wannan ta hanyar ballet iri-iri da kuma motsin motsin Pilates. Ana iya yin motsa jiki a gidan motsa jiki ko ta hanyar yawo azuzuwan kan layi.
# 13: Elliptical
Na'urar elliptical tana kwaikwayi aikin ƙetare ƙasa, wanda babban motsa jiki ne na zuciya. Shiga na'ura kuma za ku ƙona calories fiye da tafiya a kan injin tuƙi.
Zamewa hannunka da ƙafafu baya da baya yana ba da ingantaccen motsa jiki na sama da na ƙasa don ƙone calories 500 zuwa 800 a kowace awa. 16 ).
#14: mai hawa
Mai hawan hawan zai iya zama ƙananan tasiri idan an yi daidai. Da kyau, bai kamata ku yi sauri da sauri ba ko na dogon lokaci don rage tasirin tasiri.
Dakatar da amfani da matakan hawa idan kun ji wani ciwo a gwiwoyinku. Kuma magana da likitan ku kafin amfani da shi kuma.
Za ku ƙone calories 140 zuwa fiye da 400 a cikin minti 30 a kan matakan hawa, dangane da nauyin ku ( 17 ).
Yana da kyawawa biyu don haɗa tare da zaman horon nauyi na babba-jiki. Za ku sami cikakken aikin motsa jiki wanda ke ƙone calories ba tare da kona kanku ba.
# 15: hawan dutse
Hawan hawan yana tilasta maka amfani da jikinka na sama da na kasa a lokaci guda.
Yanzu da wuraren motsa jiki na hawan dutse suna tashi a ko'ina, ba lallai ne ku fita waje don jin daɗin wannan motsa jiki mai ƙarancin tasiri ba.
# 16: wasan kankara
Gudun kankara, kama da keke, na iya yin tasiri sosai muddin kun ɗauki shi cikin sauƙi kuma kuna jin daɗin hawan.
Zaman awa daya zai iya ƙone tsakanin adadin kuzari 200 zuwa 600 kuma zaku iya fita cikin yanayi, wanda zai iya inganta lafiyar tunanin ku kuma ya rage matakan damuwa. 18 ).
Hakanan za'a iya faɗi don motsa jiki mara ƙarfi mai zuwa.
#17: Golf
Zagayen wasan golf yakan ɗauki kusan awa huɗu. Don haka kuna iya ƙone calories 400-600 a kowane wasa, kuma idan kuna amfani da keken golf ( 19 ).
Ku kawo sandunanku za ku ƙone 600 zuwa kusan 1000 adadin kuzari a kowane zagaye ( 20 )!
Yi wannan kuma za ku sami babban motsa jiki ba tare da wuce gona da iri ba.
Gwada waɗannan atisayen marasa tasiri a yau
Motsa jiki mara ƙarfi zai taimaka maka zubar da mai, ƙone carbohydrates, da sake fasalin tsarin jikin ku. Kuma za ku yi shi tare da ƙarancin haɗin gwiwa da ciwon tsoka.
Samun koren haske daga likitan ku kafin fara motsa jiki. Sannan fara tare da motsa jiki da kuke son gwadawa (hawan dutse, misali?).
Canza zaɓin ƙananan tasirin ku kowane lokaci don sabon ƙalubale da wani abu mai ban sha'awa don sa ido.
Yanzu ba za ku sami matsala ba don kasancewa da himma don motsa jiki.