1. Sannun hawan keke
Halayen wasanni na jinkirin hawan keke sun dace da bukatun wasanni na marasa lafiya da hauhawar jini.Yana iya inganta aikin zuciya, hana hawan jini, hana kiba da sauransu.
Hakanan yana iya kwantar da hankalin hankali yadda ya kamata da sauke motsin rai.Numfashin ƙirji da na ciki zai rage matsi da shakata mutane gaba ɗaya.Wannan yana da matukar amfani ga marasa lafiya da hauhawar jini.
Hakanan ana iya yin keken keke a gida.Keken motsa jiki shine zaɓi na farko don keken gida.Ba ya buƙatar ƙarin manyan wuraren zama.Kuna iya motsa jiki cikin sauƙi a gida.
2. Dumbbells
Matsakaicin motsa jiki na anaerobic na iya rage hawan jini na diastolic a fili, kuma tasirin zai iya zama mafi kyau.
Kuna iya gwada dumbbells.Ga mutanen da ke da siffar "babban ciki", horar da ƙarfi yana da tasiri sosai wajen ƙona mai da kuma taimakawa wajen sarrafa hawan jini na dogon lokaci.
Lura: dole ne a gudanar da horon ƙarfi a ƙarƙashin jagorancin ƙwararru tare da tsayayyen kula da hawan jini don guje wa haɗari.
Duba nan, kuna son motsa jiki?Tsaya!Tabbatar tuna ka'idar farko na wasanni: yi abin da za ku iya.
3 Yoga
Yoga motsa jiki ne na motsa jiki, wanda zai iya motsa jiki, siffar da daidaita motsin zuciyarmu.Yin motsa jiki da ya dace yana da kyau ga jiki, amma kuma akwai wasu tsare-tsare da abubuwan da aka haramta.Rigakafin ya haɗa da ɗumamar yanayi da zabar wurin da ya dace, yayin da haramcin ya haɗa da tashin hankali, azumi, yoga bayan cin abinci, wasu cututtuka, da sauransu.
Matakan kariya:
1. Kula da dumi: kafin motsa jiki na yoga, ana bada shawara don aiwatar da ayyukan dumi masu dacewa da kuma shimfiɗa tsoka da laushi mai laushi, wanda ya dace da shiga cikin jihar da sauri da kuma hana lalacewa a lokacin aikin yoga;
2. Zaɓi yanayi mai dacewa: aikin yoga gabaɗaya yana buƙatar aiwatar da shi cikin nutsuwa da annashuwa, don haka yakamata a mai da hankali kan zaɓin yanayi mai natsuwa.Idan kun zaɓi yin yoga a cikin gida, ya kamata ku kula da kiyaye yanayin iska don hana hypoxia.
Tabo:
1. Tashin hankali: akwai motsin motsi da yawa a cikin yoga.Ya kamata mu mai da hankali don guje wa tashin hankali da aiwatar da shi mataki-mataki.In ba haka ba, yana da sauƙi don haifar da lalacewar nama mai laushi irin su tsokoki da ligaments, wanda zai haifar da ciwo kuma har ma ya haifar da bayyanar cututtuka irin su rashin aikin motsa jiki.
2. Yin yoga a kan komai a ciki da kuma bayan abinci: aikin yoga yana buƙatar cinye zafin jiki.Idan kun kasance a cikin komai a ciki, yana da sauƙi don haifar da hypoglycemia.Kafin yin yoga, ya kamata ku kula da cin abinci yadda ya kamata don ƙarin kuzari.Bugu da ƙari, ba a ba da shawarar motsa jiki na yoga a wannan lokaci ba saboda abincin da ke cikin ciki yana buƙatar narkewa bayan cin abinci, don kada ya shafi aikin narkewar ciki.Idan kun ci abinci sosai, yin motsa jiki da wuri kuma yana da sauƙi don haifar da gastroptosis.Ana ba da shawarar yin yoga motsa jiki bayan sa'a daya ko fiye bayan cin abinci.
Lokacin aikawa: Mayu-19-2022