4 Ayyuka na Kyauta na Kyau don Kyau Mafi Kyau

Ka ba da sakonka a matsayin matsala wanda ke da farin ciki sosai

Zuciyar zuciya ita ce ainihin. Kuma a kowane lokaci, gaskiya ne ka sani. Wataƙila kun ji labarin, kamar cutar ta zuciya ita ce lambar kisan mata, da'awar rayuwar mace daya a kowane minti daya, ko kuma game da mutane 790,000 a Amurka suna da ciwon zuciya a kowace shekara, suna lissafin kimanin mutane 114,000 , ko watakila cututtukan zuciya sun kamu da kanka a wasu hanyoyi.

Duk da fadakar da wannan matsala, rahoton Janairu 2017 daga kungiyar 'yan tawayen Amurka, ya nuna cewa abubuwa suna ci gaba ne kawai, tare da ciwon rashin lafiya na zuciya da ake tsammani zai karu da kashi 46 cikin 100 a shekara ta 2030. A cewar rahoton, wani ɓangare na karuwa za a iya ƙaddamar da ci gaba da nunawa da kuma ci gaba da kiwon lafiya, amma ba zai yiwu a yi watsi da tasirin da kiba ba kuma masu ciwon sukari suna da nasaba da cututtukan zuciya da cutar.

Yayinda cututtukan zuciya ya zama wani abu mai rikitarwa wanda yake buƙatar tsarin kula da rigakafi da magani, akwai dalili da kungiyar Amurkan ta Amurka ta ba da jagorancin motsa jiki ga Amurkan-an riga an tabbatar da aikin likita a tasiri don taimakawa wajen hana cututtukan zuciya. Duk da haka, bisa ga rahoton kamfanin AHA na watan Janairun 2017, kashi 22 cikin 100 na manya na Amurka a shekarar 2015 ya sadu da jagoran da aka ba da shawara don tattara akalla minti 150 na aikin motsa jiki a kowane mako.

Menene ke gudana?

Idan cutar cututtuka ta kashe mutane (abin da yake aikatawa), kuma akwai hanyoyi masu sauƙi don taimakawa wajen hana cututtukan zuciya (wanda akwai), me ya sa ba mutane da yawa ke biye?

Tabbas, akwai amsoshin da yawa ga wannan tambaya, ba za'a iya magance wannan ba a nan, amma idan kun kasance kuna yin kullun don yin amfani da lokaci a kan takaddama yana jin dadi. to, uzuri ku dakatar da yanzu. Kula da kaskantarka ta hanyar yin amfani da ayyukan cardio kamar abubuwan da suka faru a cikin wadannan abubuwa masu tasowa.

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Break a Sweat tare da Pon de FLO

Babu ƙaryatãwa cewa irin rawa na wasan kwaikwayo na zahiri kamar Zumba zai iya saita rawar zuciya, kuma idan kana neman sabon tuba zuwa gajin katin ka na so, yi la'akari da ƙoƙari na Pon de FLO. Ba kamar Zumba ba, wannan rawa na rawa yana amfani da magungunan ba tare da magana ba kuma tsarin horarwa mai tsanani don taimakawa mahalarta aiki sama da gumi. Abin da ke bambanta shine cewa Pon-FLO ya ƙunshi fasikanjoji na Caribbean Reggae da kuma rawa na motsawa wanda ke sa ka ji kamar kana a wani kulob a tsibirin.

A halin yanzu ana koyarwa kawai a New York, amma wurare suna fadadawa.

Ba a New York ba? Kwafa jerin waƙoƙin da kuka fi so kuma ku yi rawa a kusa da gidanku na sa'a ɗaya. Kwarewar ba za ta ji dadi ba game da hotunan Pon de FLO, amma har yanzu za ta tayar da zuciyarka yayin taimaka maka ka tara waɗannan minutun da suka buƙata na aikin jiki.

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Samun Kwace tare da LIFTONIC

Kuna iya tunanin ƙarfin horo kamar aikin aikin cardio, amma duk yana cikin bayarwa. LIFTONIC, wani ɗakunan ajiya mai nauyin ma'auni wanda aka buɗe a Manhattan a watan Disamban 2016, ya hada da horarwa na gargajiya da shirye-shirye na kundin tsarin waya, da kuma yanayin ɗakin shakatawa, wannan yana tabbatar da zuciyarka da tsokoki.

Radan Sturm, masanin fasaha na Australiya da kuma kwakwalwar da ta biyo baya, ya jaddada cewa kawai saboda LIFTONIC wani nau'in ma'auni ne, wannan ba yana nufin ba daidai ba ne ga cardio, kuma, "Yana da wani ɗan gajeren lokaci, na minti 50 , kuma muna yin mahimmanci da maimaitawa tare da kadan ba tare da hutawa ba tsakanin aikace-aikace, don haka yawancin zuciyarku kullum yana kasancewa a tsakanin 120 zuwa 170 beats a minti daya. Kuma saboda tsarin shirye-shiryen 'yan wasa, zuciyar ku za ta tashi da ƙasa, kawai kamar yadda yake a lokacin lokutan gargajiya. "

Radan yana da mahimmanci lokacin da ya ce, "Ka tuna, ma'aunin da aka yi daidai hanya zai iya kasancewa a zuciya, duk da haka mafi yawan nau'o'in cardio ba zai taba ba ka horo horo ba." A wasu kalmomi, tare da motsa jiki kamar LIFTONIC, kun buga tsuntsaye biyu da dutse daya. Wanene ba ya son haka?

Ba a New York ba? Yi jita a kan waƙoƙi marasa lafiya kuma gwada aikin yau da kullum kamar yadda wannan yake. Duk abin da kake bukata shine saitin dumbbells da kuma lokaci.

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Samun Tashi, Sa'an nan kuma Cikin Cikin Gudu + Gudãna

Wani kwarewa na kwarewa a New York City shi ne Box + Flow, wanda ya fi dacewa da kwantar da hankali na wasan kwaikwayo da yoga. Kowane motsa jiki na minti 55 yana hada da dakin minti biyar, minti 35 na shafukan hoto, aiki mai nauyi, da kuma sauye-sauye, sannan yuwuwar yoga mai mintina 15 ta kwantar da hankali yayin da yake mayar da hankali akan numfashi mai zurfi.

Kyakkyawar wannan haɗuwa ita ce ta amfana zuciya a hanyoyi biyu. Na farko, kuna jin dadin kalubalancin zuciya na babban aikin motsa jiki, sa'an nan kuma kuna jin dadin amfani da yoga. Kamar dai yadda LIFTONIC ya jefa tsuntsaye biyu da dutse ɗaya, haka kuma Box + Flow.

Ba a New York ba? Kada ku sha shi! Kuna iya gwada wannan motsa jiki a cikin gida, da kuma kunsa shi tare da wannan yoga mai sauki da kuma nazarin tunani.

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Saita Zuciya tare da SKATEROBICS

Duniya za ta kasance mafi kyau idan kowa ya yi amfani da ɓangare na kwanakin rollerskating. Gaskiya, ya kamata ya zama dole. Ba wai kawai yin wasa ba ne kawai na aikin motsa jiki (kuma maras tsada), kawai jin dadi ne kawai.

Tanya Dean, mai koyarwa na sirri da kuma wanda ya kafa SKATEROBICS, shi ne Ma'aikatar Corrections a New York City. A wasu kalmomi, idan kowa ya san wani abu ko biyu game da bukatar yin amfani da motsa jiki a matsayin hanyar da za ta damu bayan wahala mai tsanani a aiki, to ita ce! Kuma dukkanin shirin SKATEROBICS shine hada hada da wasanni tare da fun.

Ko da ma ba ka da masaniyar wasan kwaikwayo ba, to ya dace. Ana koya wa ɗalibai muhimmancin wasanni kafin su ci gaba da ƙwarewar ƙalubale. Kuma har ma a ƙananan ƙararrakin, har yanzu za ku ji dadin aikin motsa jiki tare da ƙididdigar calories kimanin 750 a kowace aji. Kamar yadda Dean ya ce, "Koda a saurin gudu, tsalle-tsalle na iya samar da aikin motsa jiki wanda zai inganta lafiyar zuciya."

Ba a New York ba? Kai zuwa rumbun motar ka na gida kuma hayan haɗin magunguna na 'yan sa'o'i. Hanya ce mai kyau don yin aiki tare da dukan iyalinka.

> Sources:

> Ƙungiyar Zuciya ta Amirka. "Cututtuka na jiki da ƙwayar cuta - Go Red For Women". Go Red For Women® . https://www.goredforwomen.org/know-your-risk/factors-that-increase-your-risk-for-heart-disease/physical-inactivity-heart-disease/

> Ƙungiyar Zuciya ta Amirka. "Facts game da cututtukan zuciya a cikin mata - Go Red Women". Go Red For Women® . https://www.goredforwomen.org/fight-heart-disease-women-go-red-women-official-site/about-heart-disease-in-women/facts-about-heart-disease/

> Ƙungiyar Zuciya ta Amirka . " Ƙungiyar Amurkan Cibiyar Harkokin Kasuwancin Amirka don Bayaniyar Ayyuka a cikin Manya." Yuli 2016. Http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Wa'idoji-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WJFWFvk

> Ƙungiyar Zuciya ta Amirka. "Ciwon Zuciyar Shirin Ci Gaba Don Ƙara Mahimmanci, A cewar Sabbin Labaru.". American Heart Association News . Janairu 25, 2017. http://news.heart.org/heart-failure-projected-to-increase-dramatically-according-to-new-statistics/