Yadda ake motsa jiki a lokacin "Covid-19" keɓe keɓewa

Ware jama'a na iya haifar da baƙin ciki har mabakin ciki.An san motsa jiki a kimiyyance don yaƙar waɗannan ji, don haka yi amfani da kayan cikin gida kuma nemo motsa jiki akan layi.

Ko da ba ka da yawa daga cikin masu son motsa jiki, za ka iya baulk a kan bege na zama a gida na ƴan makonni yayin da da kyar ƙara your mataki ƙidaya.Motsa jiki yana da mahimmanci ga lafiyar kwakwalwarmu da ta jiki, kuma tabbas yana da mahimmanci fiye da kowane lokaci a lokutan keɓe kai.

Anan ga yadda motsa jiki ke shafar tsarin garkuwar jiki don mayar da martani ga mura da kuma wasu shawarwari masu amfani kan yawan motsa jiki.

Dukansu da yawa da kaɗan suna da kyau yayin da wani wuri a tsakiya ya yi daidai.Masana kimiyya galibi suna yin la'akari da wannan al'amari na ƙididdiga a matsayin lanƙwasa "J-dimbin yawa".Bincike ya nuna motsa jiki na iya tasiri ga tsarin garkuwar jiki.

Wani babban bincike ya nuna cewa motsa jiki mai sauƙi zuwa matsakaici - da ake yin kusan sau uku a mako - ya rage haɗarin mutuwa yayin barkewar cutar mura a Hong Kong, a cikin 1998.

Anan akwai wasu jagororin bisa ga adadin da ya dace - ga yawancin mutane.

Horon nauyin jiki

Ɗaya daga cikin ayyukan motsa jiki mafi inganci, idan ba za ku iya barin gida ba, shine haɗuwa da motsa jiki mai nauyin jiki da kuma horo mai tsanani (HIIT).Ayyukan motsa jiki masu nauyin jiki na HIIT gajeru ne kuma ba sa ɗaukar sarari da yawa.Mafi kyawun duka, ba sa buƙatar kowane kayan aiki.

Motsa jiki mara ƙarfi

Idan kun fi son wani abu mai ƙananan tasiri (ko ba sa so ku dame maƙwabta), yanzu shine lokacin da za ku fitar da tabarma ko tawul da gwada yoga ko Pilates.

Kettlebells ko saitin dumbbells

"Tabbas yana yiwuwa a zauna lafiya a gida, musamman ta hanyar motsa jiki masu tsanani waɗanda ke yin aiki mafi kyau don asarar mai da haɓakar tsoka idan aka kwatanta da cardio na dogon lokaci," in ji Chloe Twist, mai horar da kansa a OriGym."Ƙara kettlebells ko saitin dumbbells a cikin mahaɗin, kuma wannan zai tabbatar da cewa kuna yin isasshen horo don kula da gina tsoka mai laushi daga dakin motsa jiki."

(Amfanin samun abin tsabtace iska:①Ingantacciyar iska tana nufin samun gida mai tsabta;

②Yana kawar da ƙumburi daga iska;③tarkon allergens da dabbobi ke fitarwa;④Suna taimakawa wajen kawar da hayaki.)

Idan ba a keɓe ku ba, yi tafiya akai-akai ko hawan keke, musamman tare da yara.Ina ba da shawarar yin aiki aƙalla sau uku a mako na akalla mintuna 30.Saita na yau da kullun, lokutan da aka tsara don motsa jiki.