Rage Hanyoyin Rawanin Harkokin Harkokin Tsaro tare da Brisk Walking & Ƙarfin Ƙarfi
Harkokin motsa jiki zai iya taimakawa wajen rage ƙin jini kamar yadda yawancin magunguna suke. Aikin motsa jiki na yau da kullum kamar brisk tafiya yana bada shawarar ga mutanen da ke dauke da hawan jini ta hanyar kiwon lafiya kamar su Amurka Heart Association.
Abin farin ciki shi ne cewa za ku iya ji dadin aikin koyarwa da yawa, ciki har da gajeren lokaci, brisk tafiya, da kuma ci gaba da tafiya don samun abubuwan da ake so.
Ƙarfafawa ta ƙarfin hali, da aka yi a ban da aikin motsa jiki, yana da amfani ga mutane da cutar hawan jini.
Tattauna da buƙatar aikinka tare da likitan ka kuma tabbatar da duk wani tsarin da ya dace don yanayinka da kuma bukatun kiwon lafiya. Kada ku canza magunguna ba tare da tuntuɓi likitanku ba.
Shirye-shiryen Duka
Litinin: Farawa na mako mai aiki zai iya zama da sauri. Wannan rana ce mai kyau don jin dadin tafiya na brisk na minti 10, sabili da haka ba a cika rana ba. Haske iska a ƙarshen rana tare da sassauci da kuma shimfiɗawa don sauƙaƙe damuwa.
Talata: Gym ranar. Haɗa haɗin motsa jiki na minti 40 a waje ko a kan takaddar tare da zaman horo na tsawon minti 20.
Laraba : Yau rana ne. Rage ƙarfinka ta hanyar shirya wani yunkuri ta wurin wurin shakatawa ko filin sararin samaniya. Zaka iya sa shi tafiya ta brisk ko mai hankali, tafiya mai dadi. Ji dadin sassauci da kuma shimfiɗawa a yau.
Alhamis : Gym rana.
Hanya na motsa jiki na minti 40 da kuma zaman motsa jiki na tsawon minti 20.
Jumma'a: Ƙarshe mako tare da brisk guda 10 na wasanni wasanni. Kuna so ku yi daya kafin aiki, daya a kan aikin hutu, da daya a cin abinci ko bayan aikin. Yanzu za ku iya shakatawa a gida, ku je wata ƙungiya, ko ku fara getaway karshen mako.
Ranar Asabar : Karshen karshen mako shine lokaci na farko don karɓar kwanakin wasanni wanda ba za ku iya yin a cikin mako ba.
Idan kun kasance takaice a kan minti 150 na brisk tafiya, shirya aikin motsa jiki don kammala mako. Idan kun rasa horon ƙarfafawa, ji dadin shi a yanzu.
Lahadi : Shirya tafarkin shakatawa ta wurin wurin shakatawa ko wasu wurare masu sauƙi don rage damuwa. Hanya da saukewa na yau da kullum zai iya taimakawa wajen rage tashin hankali.
Shawarwarin Gwaji
Za ku sami nau'o'i daban-daban na aikin motsa jiki don cutar hawan jini kamar yadda sabon yafi kuma mafi girma binciken gano abin da yake mafi kyau. Matsalar ƙasa ita ce shawarar ta bada shawara, saboda haka kar ka bari hawan jini ya zama uzuri don kusantar da shi.
- Ƙungiyar Zuciya ta Amurka tana bada shawara don rage yawan karfin jini: "Samun daidai da minti 150 (sa'o'i biyu da minti 30) a kowane mako na aikin jiki na tsaka-tsakin, irin su brisk tafiya. Ƙara aiki na ƙarfafa muscle a kalla kwana biyu a kowane mako. Yarda da sassaucin ra'ayi da kuma shimfidawa. "
- CDC yayi shawarar, "Ka kasance aiki. Ka yi ƙoƙarin yin tafiya sau goma a brisk sau uku a rana, kwanaki biyar a mako."
Brisk Walking
Don yin tafiya da za a yi la'akari da motsa jiki na tsaka-tsaka, yunkurinka dole ne ya isa ya isa ya zubar da kututtukanka kuma zaka iya lura cewa kana numfasawa sauri.
Ƙiƙiri don karɓo tafiya cikin sauri don cimma wannan matakin. Kuna iya haɗawa da tsaunuka da matakai don tada zuciyar ku. Idan ka ɗauki bugunanka ko ka yi amfani da na'urar da ta fi dacewa ta smartwatch ko kuma dacewa wanda yake nuna ƙaunar zuciyarka, to amma yana nufin kashi 50 zuwa 70 bisa dari na ƙimar zuciyarka.
Yin amfani da Farin Walƙiƙa mai kyau
Fara kowace motsa jiki tafiya tare da 'yan mintoci kaɗan a sauƙin sauƙi kamar yadda yake dumi. Samun mafi yawan tafiye-tafiye ta hanyar yin tafiya mai kyau da matsayi mai karfi. Za ku iya numfasawa zurfi, kuma za ku ga kanka iya tafiya sauri.
Gear Up don Walking
Bi da kanka ga takalma na wasan kwaikwayo na dace da tafiya mai kyau.
Yawancin takalman fararen takalma masu dacewa ne, kuma ma'aikata a cikin kantin takalma mai kayatarwa suna iya tabbatar da kai dacewa. Bincika takalma da suke ɗakin kwana da m. Idan kun shirya yin tafiya a lokacin aikin aiki, ku zo da takalma na takalma ko takalma takalma wanda zai ba ku damar tafiya briskly.
Dress in tufafi masu laushi wanda zai ba ka damar ji dadin tafiya ba tare da ci gaba ko gyaran motsi ba. Zaɓi fasaha na fasaha wanda zai wick away gumi kuma kiyaye ku sanyi da bushe. Kuna iya ci gaba da sa tufafi na kayan aiki a aiki ko a cikin motarka don sauyawa.
Hydration
Yana da muhimmanci a zauna hydrated. Samun raguwa zai shafar kawanin jini kuma zai iya tsananta yanayinka. Sha ƙoƙo na ruwa a gaban kowace tafiya da kuma karamin ruwa na kowane mil da kake tafiya, kimanin kowane minti 20. Babbar shawarwarin ita ce bari yardarwa ta zama jagoran ku. Duk da haka, idan kun kasance a kan magunguna asirin siginar ku bazai dogara ba. Kila iya buƙatar ɗaukar kwalban ruwa don samun damar shiga ruwa kamar yadda kake tafiya.
Yi Time don Aiki
An samu dukkan lokuttan da suka fi tsayi da kuma yin aikin motsa jiki don yin amfani da nazarin kuma ana bada shawara daga hukumomin kiwon lafiya. Idan kana da wuya a ajiye babban babban lokaci na motsa jiki, sami lokacin brisk tafiya na goma zuwa mintina 15. Ayyukan ƙarfafawa ba dole ba ne su zama cin lokaci. Saya wasu kamfanonin juriya ko dumbbells don ci gaba da yin amfani da sauri, ko yin amfani da motsa jiki wanda ba ya buƙatar kayan aiki.
> Sources:
> Park S, Rink LD, Wallace JP. Hadawa na aikin jiki yana haifar da rage yawan rage karfin jini fiye da ci gaba daya, a cikin ƙin jini. Journal of hauhawar jini . 2006; 24: 9.
> Pescatello LS, MacDonald HV, Lamberti L, Johnson BT. Ƙarawa don Tattalin Arziki: Dokar Shafin Farko da Haɓaka Shawarar da ke faruwa a yanzu tare da Neman Bincike. Curr Hypertens Rep. 2015; 17 (11): 87.
> "Ayyuka na jiki da Ruwan jini," Ƙungiyar Zuciya ta Amurka, 8/4/14.