Idan yazo da salon rayuwa mafi koshin lafiya, motsa jiki kusan shine mafi mahimmancin sashi. Yadda ake motsa jiki, wane motsa jiki ya fi koshin lafiya kuma mafi tsada, ya zama abin da ake ba da horo.
Zuwa
Nazarin a cikin ƙaramin Jaridar The Lancet ya taimaka mana nazarin bayanan motsa jiki na mutane miliyan 1.2, yana gaya mana wace motsa jiki ce mafi lafiya.
Zuwa
Da yake magana akan wannan binciken, a zahiri yana da nauyi sosai
Jagorancin Oxford da haɗin gwiwa tare da Jami'ar Yale, babu bayanai kan mutane miliyan 1.2, har ma daga CDC da sauran cibiyoyi kamar Cibiyar Kula da Cututtuka da Cututtuka ta Amurka. Sabili da haka, har yanzu akwai wasu darajar ƙima.
Duk da haka, na faɗi wasu jimloli guda biyu a gaba ↓
Na farko, babu horo na juriya a cikin wannan binciken;
Na biyu, mahimmancin wannan bayanan shine "lafiya". Misali, mafi kyawun mitar motsa jiki, mafi kyawun lokacin motsa jiki, da sauransu, na iya bambanta da mafi kyawun horo don samun tsoka da asarar mai.①.
· TOP3 mafi kyawun motsa jiki don lafiyar jiki·
Wasanni uku mafi kyau ga jiki sune: wasannin motsa jiki, iyo da motsa jiki na motsa jiki.
Sakamakon wannan binciken ya fito ne daga binciken shekaru 10 na mutane 80,000 a cikin Burtaniya, kuma babban abin da aka fi mayar da hankali shine akan mace-macen da ke haifar da mutuwa (a cikin sauki, adadin mace-macen ga dukkan abubuwan da ke haifar da mutuwa) ②.
Lambar farko shine wasan tennis, badminton, squash da sauran wasannin kamar raket. A zahiri, yana da sauƙi a fahimci cewa irin wannan motsa jiki kusan tarin juriya ne, aerobic, har ma da tsaka mai tsayi. Kuma shine don fadada wasannin sarkar wutar lantarki.
Rage wasannin motsa jiki yana da mafi girman matakin mace-mace, tare da raguwar kashi 47%. Matsayi na biyu yana iyo 28%, kuma matsayi na uku shine motsa jiki na motsa jiki 27%②.
Yana da kyau a lura cewa gudunmawar gudu don rage yawan mace-macen yara yana da karanci. Idan aka kwatanta da mutanen da basa motsa jiki kwata -kwata, gudu na iya raguwa da kashi 13%kawai. Koyaya, kekuna sun yi ƙasa da ƙasa a wannan batun, tare da raguwar 10%kawai.
Waɗannan ukun sune mafi dacewa ga cututtukan zuciya da na jijiyoyin jini, kuma waɗanda ke rage haɗarin kamuwa da cututtukan zuciya. Za a sami raguwar kashi 56%, 41%, da 36%bi da bi.
· TOP3 mafi kyawun wasanni don lafiyar kwakwalwa·
A cikin al'ummar zamani, lafiyar jiki bangare ɗaya ne kawai. A zahiri, lafiyar kwakwalwa da sarrafa danniya suma suna da mahimmanci. Don haka mafi kyawun wasanni don tunani shine ayyukan ƙungiya (ƙwallon ƙafa, kwando, da sauransu), kekuna da motsa jiki na motsa jiki.
Ita’s a zahiri yana da sauƙin fahimta. Hakika, shi’sa jin daɗin yin wasan ƙwallon ƙafa tare da kowa da kowa, kodayake akwai babban rauni na rauni (karatun da ke da alaƙa→ɗaga ƙarfe cikin sauƙi yana cutar da ku? Za ki iya’t tunanin sakamakon binciken!).
· Mafi kyawun motsa jiki: sau 3-5/mako·
Binciken ya kuma nuna mana mafi kyawun mita na motsa jiki, wanda shine sau 3-5 a mako.
Tsarin ginshiƙi na jadawali yana wakiltar samun kudin shiga, kuma ginshiƙin a kwance shine mita horo. Ana iya ganin cewa ban da tafiya kwanaki 6 a mako, sauran motsa jiki sun fi dacewa sau 3-5 a mako.
Mafi kyau anan yana nufin fa'idar ruhaniya. Dangane da tasirin ribar tsoka da asarar mai, zan yi magana akai daga baya ~
· Mafi kyawun lokacin motsa jiki: 45-60min ·
Da yawa yayi latti, kuma horo mai tsawo shima zai rage tasirin horo.
Nazarin ya nuna cewa mafi kyawun lokacin motsa jiki shine mintuna 45-60. Idan ya yi tsayi sosai, riba za ta ragu. Wannan yana kama da fa'idar jiki. Bayan mintuna 60 na horo na juriya, daidaiton nau'ikan homon a cikin jiki shima zai zama mara kyau.
Daidai da mitar horo na baya, tafiya kawai zata iya wucewa.
Don haka a taƙaice, wasan tennis, badminton, wasan motsa jiki, mintuna 45-60 kowane lokaci, kwana 3-5 a mako, shine mafi kyawun hanyar motsa jiki ~~
Lokacin aikawa: Jul-26-2021