Ya kamata motsa jiki na aerobic da kuma na anaerobic su zama muhimmin ?angare na tsarin motsa jikinka. Suna iya samar da fa'idodi ga lafiya kuma su taimaka maka ka kasance cikin koshin lafiya. Bambancin da ke tsakaninsu shine yadda jikinka ke amfani da makamashi don yin su.

Menene Motsa Jiki Mai Sau?i?

Motsa jiki mai motsa jiki yana mai da hankali kan inganta aikin huhu. Kalmar "aerobic" tana nufin "tare da iskar oxygen", domin wannan nau'in motsa jiki yana samun kuzari daga iskar oxygen da kake samu daga numfashi.
Idan kana motsa jiki, tsokokinka suna bu?atar ?arin iskar oxygen don ci gaba da motsi, kuma ?arfin ?aukar iskar oxygen na jininka yana ?aruwa a hankali don daidaita ?arfin motsa jikinka, wanda ke sa bugun zuciyarka ya tashi kuma numfashinka ya zurfafa da sauri. A lokaci guda, motsa jiki na motsa jiki yana fa?a?a ?ananan jijiyoyin jini don isar da ?arin iskar oxygen ga manyan ?ungiyoyin tsoka, kamar hannuwanka, ?afafunka, da kugu.
Lokacin yin motsa jiki na motsa jiki, ya kamata ka yi niyya na akalla minti 30 ko fiye na aiki. Wannan aikin ya ha?a da motsa jiki mai maimaitawa da ci gaba.

Nau'ikan Motsa Jiki Mai Sau?i

Akwai yiwuwar kun riga kun saba da wasu misalan motsa jiki na aerobic. Masana sun ba da shawarar yin irin wa?annan motsa jiki na akalla rabin sa'a, sau uku zuwa bakwai a kowane mako. Motsa jiki na aerobic sun ha?a da:

?Gudu ko gudu
?Tafiya, musamman a cikin sauri
?iyo
?Yin kwale-kwale
?Keke ko keke
?Igiya mai tsalle
?Matakin motsa jiki na aerobics
?Yin tsere kan dusar ?an?ara
?Hawan matakala
?Rawa
?Amfani da na'urorin motsa jiki na cardio kamar na'urar motsa jiki ko na'urar motsa jiki ta elliptical

Idan kana fara motsa jiki ne kawai, ko kuma idan ba ka yi motsa jiki ba da da?ewa ba, fara a hankali. Yi ?umi na minti 5 zuwa 10, ka ?ara saurin yayin da kake tafiya. Bayan ?umi, yi niyya a?alla mintuna 5 na ayyukan da aka za?a. Kowace rana, ?ara ?an lokaci a cikin tsarin motsa jikinka, ?ara saurin yayin da kake tafiya. Tabbatar ka ha?a da lokutan hutawa, kamar tafiya ko shimfi?awa.

Menene Motsa Jiki Mai Tsanani?

Motsa jiki na anaerobic ya dogara ne akan rushewar kuzarin da aka adana a cikin tsokoki maimakon samar da iskar oxygen yayin motsa jiki. Ba kamar motsa jiki na aerobic ba, wanda shine motsa jiki akai-akai, motsa jiki na anaerobic ba ya da?ewa a matakan ?arfi mai yawa, kuma sau da yawa yana amfani da zaruruwan tsoka wa?anda zasu iya yin ?unci da sauri don ?an gajeren lokacin motsa jiki mai ?arfi.
Motsa jiki na anaerobic ya dogara ne akan rushewar kuzarin da aka adana a cikin tsokoki maimakon samar da iskar oxygen yayin motsa jiki. Ba kamar motsa jiki na aerobic akai-akai ba, motsa jiki na anaerobic ba ya da?ewa a matakan ?arfi mai yawa, kuma sau da yawa yana amfani da zaruruwan tsoka wa?anda zasu iya yin ?unci da sauri don ?an gajeren lokacin motsa jiki mai ?arfi.
Gaba?aya, motsa jiki na anaerobic bai kamata ya wuce mintuna biyu zuwa uku ba, domin tsokoki za su gaji, su raunana, kuma su bu?aci hutu. Tsawon lokacin da ake ?auka yana ba tsokoki damar hutawa kuma yana ba masu motsa jiki damar daidaita numfashinsu. Da zarar an kammala, za ku iya canzawa daga lokacin hutawa zuwa motsa jiki na aerobic.
Motsa jiki na anaerobic da za a gwada, gami da gudu, ?aga nauyi, tsalle mai tsayi, da kuma motsa jiki mai ?arfi. Ana ba da shawarar wa?annan motsa jiki don ?ara girman tsoka da ?arfi yayin da suke ?ir?irar "tasirin ?onewa." An san shi da Excessive Post-Exercise Oxygen Consumption (EPOC), afterburning yana taimakawa wajen ?ona ?arin adadin kuzari bayan aiki mai tsanani.

Nau'ikan Motsa Jiki na Anaerobic

Babban manufar motsa jiki na anaerobic shine ?ara yawan tsoka. Bayan wani lokaci na ci gaba da horo, ?arfin tsoka da nauyinta za su inganta yadda ya kamata ta hanyar shimfi?awa, matsewa, da lalacewa yayin horo.
Misalan motsa jiki na anaerobic sun ha?a da:

?Horarwa ta lokaci mai ?arfi (HIIT)
??aga nauyi
?Jijiyoyin motsa jiki, kamar tsalle da tsalle-tsalle
?Plyometrics

Idan kana yin motsa jiki na anaerobic, kana tura jikinka zuwa aiki a matakin da ya fi ?arfinka. Duk wani aiki a wannan matakin da ba ya ?auke da iskar oxygen zuwa tsokoki ana ?aukarsa a matsayin rashin isasshen iskar oxygen.
Don fara motsa jiki na anaerobic, kamar ?aga nauyi, yi ?umi na minti 5, ko dai tafiya, mi?ewa, ko kuma gudu. Fara da fara aiki da manyan tsokoki, kamar hannaye da ?afafu.
Yi saiti 1 zuwa 3 na maimaitawa 8 zuwa 15. Nauyin da ka za?a ya kamata ya yi nauyi sosai har ta yadda kafin maimaitawa ta ?arshe, tsokoki za su kasance a shirye su tsaya. Za?i motsa jiki daban-daban guda takwas zuwa goma da za ka yi. Bayan haka, ka huce ta hanyar mi?ewa.
Amfanin Lafiyar Motsa Jiki na Aerobic
Mafi mahimmancin fa'idar motsa jiki na aerobic shine tasirin da ke kan lafiyar zuciya da jijiyoyin jini. Motsa jiki na aerobic akai-akai na iya ?ara ?arfin zuciyarka da huhu kuma an nuna cewa yana hana cututtukan zuciya zuwa wani mataki.
A lokaci guda kuma, motsa jiki na motsa jiki na iya rage damar kamuwa da wasu cututtuka, ciki har da:

?Ciwon daji
?Ciwon suga
?Ciwon ?ashi (osteoporosis)
?Kiba
?Hawan jini
?bugun jini
?Ciwon metabolism

Motsa jiki mai motsa jiki na iya taimaka maka wajen sarrafa nauyinka, yana taimaka maka kiyaye ko rage kiba baya ga abinci mai kyau. Hakanan zai iya inganta yanayinka, kuma lokacin da kake motsa jiki, jikinka yana fitar da endorphins - sinadarai a cikin kwakwalwa wa?anda ke sa ka ji annashuwa, wa?anda zasu iya taimaka maka ka huta kuma wata?ila su kai ga samun barci mai kyau.

Amfanin Lafiya na Motsa Jiki Mai Tsanani

Ko da yake babban fa'idar motsa jiki na anaerobic shine ?ara yawan tsoka, yana kuma ?ona adadin kuzari kuma yana inganta lafiyar zuciya da jijiyoyin jini.
Horar da juriya akai-akai, kamar ?aga nauyi, na iya taimaka maka ?ara yawan ?ashi da yawansa, yana taimaka maka ka ?arfafa ?asusuwanka yayin da kake tsufa. Horar da juriya kuma na iya inganta sarrafa sukarin jini, yana taimaka wa jikinka amfani da insulin da sukarin jini yadda ya kamata. Tabbas, motsa jiki na anaerobic kuma na iya sa ka ji da?i.