9 atisayen da ya kamata maza su rika yi kowace rana

9 atisayen da ya kamata maza su rika yi kowace rana

Jama'a, ku yi shiri don ku kasance masu dacewa.

Sakamakon cutar ta COVID-19, maza da yawa sun lalace ayyukan motsa jiki na yau da kullun. An rufe wuraren motsa jiki na cikakken hidima, dakunan wasannin yoga da kotunan kwando na cikin gida a farkon rikicin a farkon 2020. Yawancin waɗannan wuraren sun sake buɗewa, kuma maza da yawa suna sake kafa tsarin motsa jiki ko kuma kafa sababbi.

"Mutane da yawa sun kasance masu zaman kansu tun daga COVID-19 kuma sun yi fiye da adadin zama na yau da kullun," in ji Fairfax Hackley, wani mai horar da kai da ke Fairfax, Virginia. Duk da yake da alama mutane fiye da kowane lokaci suna aiki, kiba a Amurka yana kan wani lokaci mafi girma. "Mun fi zama marasa zaman lafiya, tare da ciwo da ciwo da cututtuka fiye da kowace ƙasa."

Manne wa guda ɗaya mai ban sha'awa, tsohuwar al'ada a cikin duhu da duhun dakin motsa jiki ba zai yi ba. Anan akwai atisayen motsa jiki guda tara da yakamata maza suyi la'akari da ƙara akan ayyukan yau da kullun:

1. Jawo motsa jiki

Jawo atisaye hanya ce mai inganci don samun ƙarfin ƙarfi da horon juriya, wanda ya kamata ya zama wani ɓangare na tsarin motsa jiki na kowa, in ji Jonathan Jordan, ƙwararren mai horar da kansa da ke San Francisco. "Ko kuna so ku kasance mai raɗaɗi, toned, tsage ko ƙarfi, horon juriya shine mabuɗin don kiyaye ingantaccen tsarin jiki, motsi da kuzari," in ji Jordan. A wurin motsa jiki, ya ba da shawarar cewa za ku iya amfani da injina waɗanda ke ba ku damar yin motsi, kamar na'urar layin da ke zaune ko lat ja saukar da igiyoyi.

Gina tsoka ba kawai ga masu gina jiki ba ne. Lokacin da kuke yin babban ƙarfin juriya da motsa jiki, kuna ginawa da kiyaye adadin kauri a cikin ƙasusuwanku, in ba haka ba ana kiranta da girman kashi da yawa.

Horon juriya yana da sauƙin matsewa cikin ayyukan yau da kullun, ma, koda kuna kan hanya kuma ba ku da damar yin amfani da kayan ɗaukar nauyi, in ji Nick Balestriere, kocin lafiya a ofishin kula da lafiyar shekaru na Cenegenics da ke Boca Raton. , Florida. Balestriere yana ba da shawarar siyan madaurin dakatarwa mara tsada, waɗanda zaku iya ɗauka a cikin jakar ku. "Kuna da ikon yin bugun ƙirji na hannu ɗaya, murƙushe ƙafafu da ainihin aikin, kuma ba kwa buƙatar barin ɗakin otal ɗin ku," in ji shi. "Babban horon juriya yana da mahimmanci ga duka jinsin biyu don hana osteoporosis."

2. Karba kwando da gudu

Samun kyakkyawan motsa jiki na cardio yana da mahimmanci ga maza a cikin kowane rukuni na shekaru. Yin zufa da shi na tsawon mintuna 20 zuwa 40 a kan injin tuƙi ko elliptical a jinkirin zuwa matsakaicin taki na iya zama nau'in cardio kaɗai da kuka saba da shi, amma ba lallai ba ne ya inganta ƙimar ku - ko yadda jikin ku ke ƙone calories. , Balestriere ya ce.

Yi la'akari da ƙara motsa jiki na anaerobic - kamar sprinting ko tsalle - lokacin da kuka gama aikin motsa jiki, wanda ke kawo aikin motsa jiki zuwa matsayi mai tsanani kuma yana ƙarfafa metabolism a cikin tsari. Sa'a mai ƙarfi ko makamancin ƙwallon kwando ko ƙwallon ƙafa na iya yin dabarar. "Ku yi tunanin zuciyar ku da tsarin jinin ku a matsayin injiniya," in ji shi. “Ta hanyar yin duka motsa jiki da motsa jiki na anaerobic, kuna daidaita jikin ku don taron rayuwa. Wani lokaci idan bas ɗin kuna ɓacewa kuma kuna buƙatar yin gudu don kama ta, kuna buƙatar ikon yin hakan ba tare da yin ƙarancin numfashi ko kamuwa da bugun zuciya ba. Kuma kuna son samun damar yin doguwar tafiya kamar lokacin da za ku yi tafiya 12 blocks saboda an rufe hanyar karkashin kasa. Wani lokaci dole ne ku yi sauri, wani lokacin kuma kuna tafiya a hankali.”

Kulawa akai-akai da mayar da hankali yana da mahimmanci don kula da kyakkyawan matakin dacewa na cardio. Ko da ƴan wasa masu ƙoshin lafiya na iya rasa mafi kyawun ƙarfin aikinsu idan ba su kula da tsarin motsa jiki na yau da kullun na cardio ba.

3. Kwance

Squats suna da yawa, kuma zaka iya yin su ba tare da kayan aiki ba. "Abu mafi mahimmanci tare da squat shine tsari mai kyau," in ji Jim White, mai Jim White Fitness & Nutrition Studios a Virginia Beach da Norfolk, Virginia.

Tsaya tsayi tare da ƙafafu a nesa da nisa-kwatanci, kafadu suna annashuwa. Duba gaba don kiyaye wuyan ku a layi tare da kashin baya, kuma ku riƙe hannayenku madaidaiciya a gabanku ko a kan kwatangwalo. A hankali kiyi tsuguno kamar kina shirin zama a kujeran ofis din dake bayanki, kina dasa duga-duganki a kasa sannan kike tsaye. Nufi takwas zuwa 12 maimaitawa.

4. Huhu

Lunges wani motsa jiki ne wanda zai kiyaye zuciyar ku da kafafun ku, in ji White. Tabbatar cewa jikinka na sama ya mike, kafadu sun dawo da annashuwa kuma haƙar ku ta tashi. Yi gaba da ƙafa ɗaya, kuma ku rage kwatangwalo har sai gwiwoyi biyu sun durƙusa a kusurwar digiri 90. Ya kamata gwiwa ta gaba ta kasance kai tsaye sama da idon sawun; kada sauran gwiwa ta taba kasa. Kula da nauyi akan diddige lokacin da kuka tura baya sama zuwa matsayin ku.

Kuna son kalubale? Fari yana ba da shawarar ƙara bicep curl tare da dumbbells ko tafiya gaba yayin lunges don kiyaye abubuwa masu ban sha'awa. Takwas zuwa 12 reps zai yi abin zamba.

5. Yoga

Yi dogon numfashi: namaste. "Rashin numfashi mai zurfi yana fara kara tsananta wasu matsalolin da ke cikin jikin mutum," in ji Hackley. Don inganta numfashi da sassauci, la'akari da ɗaukar ajin yoga. A lokacin matsanancin motsa jiki na yoga, numfashi yana raguwa, sabanin saurin gudu kamar yadda zai yi yayin aikin motsa jiki na zuciya. Baya ga horar da jikin ku don yin numfashi, za ku kuma shimfiɗa tsokoki ko tsokoki marasa amfani, in ji White. Wannan yana da mahimmanci saboda tsokoki marasa sassauci na iya haifar da matsalolin ƙananan baya, matsa lamba da hawaye na tsoka, in ji shi.

6. Tsaki

Planks - kuna iya son su ko ƙi su, amma wannan motsa jiki mai dacewa zai ƙarfafa ainihin ku. "Suna da kyau don haɓaka kwanciyar hankali na kashin baya, wanda zai iya taimakawa tare da rage ciwon baya," in ji Balestriere. Sauƙaƙa ƙasa kamar za ku yi turawa, tare da lanƙwasa gwiwar gwiwar digiri 90 kuma duka gaɓoɓin hannu biyu suna hutawa a ƙasa. Ka kiyaye jikinka a madaidaiciyar layi tun daga saman kai zuwa saman dugaduganka. Kunna wuyan hannu tare idan sun ji rauni daga matsi. "Fara ƙoƙarin yin hakan muddin za ku iya, sannan ku yi ƙoƙarin doke hakan kowace rana," in ji White.

7. Dagawa, tsalle da lankwasawa

Ayyuka kamar tsalle-tsalle, ɗagawa, lankwasawa da karkatarwa - motsa jiki na aiki - na iya taimakawa horar da tsokoki waɗanda ake amfani da su don ayyukan yau da kullun kamar yankan lawn.

Waɗannan tsokoki sun haɗa da:

• Maraƙi.
• Tsokokin ƙirji.
• Hamstrings.
• Triceps.
• Quads.

Balestriere ya ce "Kwayarwar aiki na iya sa ku ƙara ƙarfi don aikinku. "Ta hanyar gudu, tsalle, ɗagawa, karkatarwa da lankwasawa, kuna shirya jikin ku don ayyukan yau da kullun ta hanyar kwaikwayon motsin da suke buƙata." Yayin da wasu daga cikin waɗannan darasi sun yi kama da abin da za ku yi a horon cardio, abin da aka fi mayar da hankali ya bambanta. Horon aiki yana taimaka muku haɓaka ƙarfi da kwanciyar hankali, wanda ke taimakawa sanya ayyukanku na yau da kullun su fi aminci saboda kuna haɓaka kwanciyar hankali. Hakanan kuna haɓaka ingancin jikin ku wajen aiwatar da matsalolin yau da kullun na rayuwa. Kuna iya, alal misali, haɗa karrarawa da ma'auni a cikin huhu don samun damar ɗaukar duk kayan abinci a cikin gida a cikin tafiya ɗaya, ko yin ɗagawa matattu don yin aikin tsokoki da kuke buƙata don aikin yadi.

8. Tafiya, keke da iyo

Ayyukan motsa jiki marasa tasiri na iya zama muhimmin ɓangare na tsarin motsa jiki na yau da kullum na mutum, in ji Jamie Costello, mataimakin shugaban tallace-tallace da kuma dacewa ga Cibiyar Longevity Pritikin a Miami. Ɗaya daga cikin abubuwa masu kyau game da waɗannan darasi shine cewa ana iya yin su tare da ƙananan ƙarfin ƙarfi ko ƙoƙari kuma har yanzu suna da tasiri don gina jimiri yayin kiyaye haɗin gwiwa da lafiya. Wadannan atisayen na iya taimakawa wajen kiyaye lafiyar zuciyarka.

Irin waɗannan ayyukan sun haɗa da:

• Tafiya
• Keke.
• Yin iyo
• Kayaking

"Mafi mahimmancin abu shine cewa kuna motsawa cikin yini da kowace rana," in ji Costello. Yin amfani da agogo mai wayo da na'urar motsa jiki na iya taimaka muku bin diddigin ci gaban ku da samar da kuzari.

9. Buru

"Burpees wani motsa jiki ne mai ban mamaki na jiki tare da fa'idodi iri-iri," in ji White. "Suna shigar da tsokoki na jiki duka, suna ƙone calories mai yawa kuma ba ku buƙatar kowane kayan aiki."

Burpee motsi ɗaya ne, amma kuna iya raba shi cikin sassansa:

• Daga matsayi na tsaye, shiga cikin katako.
• Yi tura-up.
• Yi tsalle-tsalle.
• Maimaita.