Nau'o'in Shanyewar Shafin ninkaya 5 da Amfanin su ga lafiyar su

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Karka Rasa

Gida Lafiya Kiwan lafiya Lafiyar ku oi-Amritha K Ta Amritha K. a kan Maris 27, 2019

Biki yana ɗayan ayyukan motsa jiki mai gamsarwa. Madadin gidan motsa jiki, ɗan ɗan lokaci a cikin wurin waha zai iya amfanar ku ƙwarai da gaske. Ba tare da la'akari da shekaru ko ƙwarewa ba, yin iyo yana ba da fa'idodin kiwon lafiya da yawa. Karatun ya nuna cewa yin iyo yana daya daga cikin magunguna masu tasiri don damuwa da kuma tashin hankali na tsoka. Ya ƙunshi motsin jikinku duka kuma ya ƙunshi nau'ikan motsa jiki masu yawa [1] .





diy gashi mask don bushe gashi
Bugun jini

Yin iyo na awa ɗaya na iya ƙone kusan adadin kuzari 500, saboda gaskiyar cewa yawan ruwa ya ninka narkar da sau 800. Wannan yana buƙatar tsokoki suyi aiki da ƙari, ƙone waɗannan adadin kuzari. Yin iyo na yau da kullun na iya taimakawa wajen kiyaye lafiyar ƙwaƙwalwarka da lafiyarku [biyu] .

Fa'idodin yin iyo

Ingona adadin kuzari da yawa kamar na gudu, iyo yana taimaka muku rage nauyi ba tare da samun wata illa ba akan haɗin gwiwa da ƙashi. Iyo yana da matukar amfani ga lafiyar ku saboda motsa jiki ne mai tasiri ga dukkan jikin ku, yana taimakawa wajen rage nauyi, inganta karfin kashi da jijiyoyi, yana tallafawa lafiyar kwakwalwar ku, kuma yana taimaka muku bacci mai kyau. [3] .

Baya ga waɗannan, aikin yana da amfani ga lafiyar jijiyoyinku, mafi dacewa ga marasa lafiya na cututtukan zuciya, na iya zama da amfani ga mutanen da ke fama da asma kuma yana da kyau ga mata masu juna biyu. Yin iyo na iya taimaka wa yara da cutar ƙwaƙwalwar ƙwaƙwalwa yayin da yake inganta ayyukansu na motsa jiki. Inganta sassaucin ku da daidaiton jiki, yin iyo na iya rage matakan triglyceride, musamman ma tsofaffi. Nazarin ya tabbatar da cewa yin iyo na iya kara kwayar cutar [4] .



Yanzu da aka tanadar muku da hangen nesa game da fa'idar fa'ida ta ninkaya da zata iya yi a lafiyarku da lafiyarku, bari mu bincika fa'idodin da takamaiman nau'in bugun ninkaya ke bayarwa.

Har ila yau karanta: Amfanoni masu kyau 10 na Waha da Ya Kamata Ku Sansu

Nau'o'in Shanyewar Shafin ninkaya da Fa'idodin su

Daga fa'idantar da ƙarfin tsoka ga lafiyar zuciyarku, iyo zai iya taimaka inganta lafiyar ku a cikin halaye daban-daban. A nan, za mu mai da hankali kan nau'ikan shaƙatawa iri biyar da takamaiman fa'idodin kiwon lafiya da ta mallaka. Yankunan ninkaya waɗanda za a bincika a cikin labarin na yanzu su ne bugun ɗanɗano, bugun fuka-fuka, ƙugu na baya, bugun mama da sidestroke [5] .



1. Freestyle bugun jini

Bugun jini

Yadda ake: Mafi yawan nau'in bugun ninkaya, shanyewar mara kyau yana buƙatar ka kiyaye jikinka kai tsaye. Dole ne a sanya numfashinku a lokaci cikin layi zuwa bugun ku, karkatar da kanku gefe domin yin numfashi a tsayayyun wurare. Bayan haka, kuna buƙatar buga ƙafa da ƙafafunku kuma a madadin haka, hannayenku ma - kawo hannu ɗaya cikin ruwa yayin da ɗaya hannun ya tashi a ɗaya gefen [6] .

Amfanin: Har ila yau ana kiransa azaman ja gaban gaba, ana ɗaukar bugun daga kai tsaye a matsayin mafi sauri da ingantaccen salon iyo. Yana ba dukkan jikinka motsa jiki saboda motsin hannu da ƙafafun da yake buƙata. Salon yana amfani da hannuwanku biyu da ƙafafunku kuma juriya daga ruwa yana aiki tsoka da kyau. Yana amfani da zuciyar ku, hannayen ku, wuyan ku, kafadu, kirji, baya na sama, da ƙafafu. Saboda haka, ana iya tabbatar da cewa ja jiki yana taimakawa sautunan tsokoki na baya kuma yana sa haɗin gwiwa ya yi ƙarfi - ta hanyar ba ku motsa jiki da motsa jiki gaba ɗaya [7] .

Idan ka auna tsakanin kilogiram 55-60, da alama za ka ƙona calories 330. Kuma, idan kun auna tsakanin 65-70 kg, zaku iya ƙona adadin kuzari 409 lokacin da kuka bugun jini na rabin awa.

2. Butterfly bugun jini

Bugun jini

Yadda ake: Ofaya daga cikin ƙalubalen shanyewar jiki, bugun malam buɗe ido ana yin sa ne ta ninkaya a kirjinku tare da hannayenku biyu suna motsi yadda ya kamata. Wato, kuna buƙatar ɗaga hannuwanku biyu sama da kanku lokaci guda sannan kuma, tura ƙasa cikin ruwa sannan kuma ciyar da jikinku gaba ta amfani da hannuwanku. Legsafafunku za su motsa a cikin motsi na dabbar dolphin, wanda shine ƙafafunku za su miƙe kuma a riƙe tare yayin da kuke ƙwanƙwasawa tare da su [8] .

Amfanin: Maganin malam buɗe ido yana buƙatar ku yi amfani da ainihin ku. Ta amfani da ƙarfin cikinku, kuna buƙatar daidaita jikin ku don ku sami motsi na motsi. Yayinda jikin ku na sama ya shiga ciki, bugun jini yana taimakawa wajen ɗaga hannuwanku, kirji, ciki, da tsokoki na baya. Kamar yadda wannan yana buƙatar motsi na gabar ku da gangar jikin ku, bugun jini na iya inganta matsayin ku da sassaucin ku. A wasu kalmomin, bugun malam buɗe ido yana taimakawa ƙarfin zuciyarka da na jikinku [9] .

Yin bugun malam buɗe ido na rabin sa'a na iya taimakawa ƙona adadin kuzari 330 idan kun auna tsakanin kilogram 55-60. 409 adadin kuzari na mutum 65-70 na kilogiram da 488 adadin kuzari na mutum 80-85 [9] .

3. Bugun baya

Bugun jini

Yadda ake: Mai kama da ja jiki, bugun baya yana buƙatar ku yi amfani da hannuwanku da ƙafafunku. Bambancin kawai shine ka kwanta a bayanka kana shawagi maimakon fuskantar ƙasa cikin ruwan. Yayin fara bugun jini, huhunku kawai ya kamata ya kasance a farfajiyar kuma komai ya kasance ƙasa da matakin ruwa. Kiyaye jikinka a kwance kamar yadda ya kamata yayin da kake iyo da shuɗa tare da ƙafafunka yayin ɗaga hannu ɗaya a lokaci guda. Mayar da hannayenku cikin ruwa a tsaye a baka domin zai bada damar jan ruwan a jikinku hakan zai baku damar ci gaba [10] .

Amfanin: Wannan bugun jini yana taimaka wajan tsawaita kashin bayanku, wanda kuma hakan zai sa kuyi tsayi kuma ku kasance masu dacewa. Hakanan yana taimakawa wajen juya tsokoki a kafaɗunku, ƙafafunku, hannayenku, gindi, da ciki. Kamar yadda bugun baya ke bukatar motsi na kwatangwalo, wannan nau'in bugun jini ya dace da mutane suna zaune na dogon lokaci a wurin aiki ko gida. Bugun baya yana taimakawa cikin ƙona adadin kalori masu yawa [7] .

Yin bugun jini na rabin sa'a yana ƙone adadin kuzari 240 idan ku auna nauyin kilogiram 55-60 da adadin kuzari 355 ga mutumin da nauyinsa ya kai kilogiram 80-85.

apple cider vinegar don amfanin gashi

4. Shanyewar nono

Bugun jini

Yadda ake: Don yin bugun nono, kuna buƙatar matsar da ƙafafunku ta hanyar da ta yi kama da ta ƙwalwar kwado inda gwiwoyinku za su durƙusa kuma ku yi ƙwanƙasa a ƙasa cikin ruwa. Farawa daga matakin nono, hannunka zai motsa a bugi ɗaya kuma zai ture ruwan. Wannan turawar yana sa kanka ya fita daga ruwa, yana ba ka damar numfashi. Bugun nono baya haifar muku da ƙananan rauni da kashin baya [goma sha] .

Amfanin: Kamar yadda salon bugun jini ke buƙatar ku yi amfani da ƙafafunku fiye da hannayenku, yana taimaka wajan inganta ƙwayoyin ƙafafunku. Bugun nono yana taimakawa wajen inganta aikin tsokar ƙafarku kuma sautin muryarku ta baya. Hakanan baya haifar da ciwo a kafaɗarku, sabanin sauran nau'in bugun jini. Shanyewar jiki na da fa'ida ga tsokoki na kirji da sautin sama ta baya da triceps [12] , [13] .

Yin bugun kirji na rabin sa'a na iya ƙone calories 300 zuwa 444 dangane da nauyin ki.

5. Sidestroke

Bugun jini

Yadda ake: Ana buƙatar yin iyo a gefe ɗaya a kwance (a ɓangarorin ku) matsayi. Za a yi amfani da hannayen hannu azaman abin jiwa, tare da dama na kusan hutawa yayin hannun hagu na motsi da akasin haka. Legsafafunku za su yi ta tafiya a cikin kwatance tare da lanƙwashe ƙafafu, kuma miƙe yayin da suka taru. Domin samun saurin tafiya da kafafu, bude kafafu sosai don samar da matsi [14] .

Amfanin: Hannun gefe yana amfani da jikin ku saboda yana ba da damar ƙara ƙarfin hali. Ba zai gajiyar da jijiyoyin ku ba kamar yadda ake yin shi da ƙaramin aiki. Ba ya ƙyale matsin lamba da ya wuce kima a kan kafaɗunku, gwiwoyinku, da ƙananan baya. Yana taimaka inganta numfashin ka da ƙarfin tsoka da jimiri [goma sha biyar] .

Yin bugun gefe na rabin sa'a zai ƙone calories 236 idan nauyinku yakai kilogiram 55-60, adadin kuzari 280 idan kuka auna nauyin 70-75, adadin kuzari 327 idan nauyinku yakai 80-85, da kuma adadin kuzari 372 idan kuka auna nauyin 90-95 .

Nasihu game da Fata Ga Masu iyo | Boldsky

A Bayanin Karshe ...

Haɗa tsakanin nau'ikan nau'ikan bugun jini, don samun cikakken motsa jiki da kuma gujewa yin gundura da hanyar motsa jiki mai motsa jiki. Yin iyo tare da lafiyayyen salon rayuwa wanda ya haɗa da dace da daidaitaccen abinci shine amsar ƙarshe don ƙoshin lafiya. Yanzu tunda kuna sane da fa'idodi masu fa'ida da bugun ruwa daban-daban ke bayarwa, ci gaba da sami kanku wurin waha. Zai amfane ku sau biyu a gare ku, la'akari da tsananin zafi a waje!

Duba Bayanin Mataki
  1. [1]Weisgerber, M. C., Guill, M., Weisgerber, J. M., & Butler, H. (2003). Fa'idodin iyo a cikin asma: tasirin zaman darasin koyon iyo a kan alamomin cutar da PFT tare da nazarin wallafe-wallafe. Jaridar Asma, 40 (5), 453-464.
  2. [biyu]Berger, B. G., & Owen, D. R. (1988). Rage danniya da haɓaka yanayi a cikin yanayin motsa jiki huɗu: Yin iyo, gyaran jiki, hatha yoga, da shinge. Bincike kowane wata don motsa jiki da wasanni, 59 (2), 148-159.
  3. [3]Bernard, A. (2010). Asthma da iyo: auna fa'idodi da haɗarin. Jornal de pediatria, 86 (5), 350-351.
  4. [4]Matsumoto, I., Araki, H., Tsuda, K., Odajima, H., Nishima, S., Higaki, Y., ... & Shindo, M. (1999). Hanyoyin horon motsa jiki a kan iyawar motsa jiki da motsa jiki sun haifar da cutar shan iska a cikin yara masu fama da asma. Torax, 54 (3), 196-201.
  5. [5]Declerck, M., Feys, H., & Daly, D. (2013). AMFANIN SHIRYAWA GA YARA DA KYAUTATA KALASTA: NAZARI NA KARATUN JARIDAR KIMIYYA TA KASAR SERBIYA, 7 (2).
  6. [6]Evans, M. P., & Cazalet, P. M. (1997). US. Patent No. 5,643,027. Washington, DC: Ofishin Patent da Alamar kasuwanci na Amurka.
  7. [7]Rubin, R. T., & Rahe, R. H. (2010). Hanyoyin tsufa a cikin masu iyo masu ba da ruwa: nazarin shekara 40 da shawarwari don fa'idodin kiwon lafiya mafi kyau.Open Access Journal of Sports Medicine, 1, 39.
  8. [8]Martini, R., Rymal, A., & Ste-Marie, D. M. (2011). Bincike dabarun kai-da-samfurin da kuma hanyoyin da ake bi a hankali ga manya da ke koyon bugun ninkaya. Littafin Labaran Duniya na Kimiyyar Wasanni da Injiniya, 5 (4), 242-256.
  9. [9]Barbosa, T. M., Fernandes, R.J, Morouco, P., & Vilas-Boas, J. P. (2008). Tsinkaya game da bambancin yanayin-saurin yanayin tsakiyar taro daga saurin gudu zuwa bugun malam buɗe ido: Nazarin jirgi. Jaridar kimiyyar wasanni & magani, 7 (2), 201.
  10. [10]Veiga, S., Roig, A., & Gómez-Ruano, M. A. (2016). Shin masu ninkaya da sauri sun fi tsere a cikin ruwa fiye da masu saurin ninkaya a Gasar Duniya? .Jaridar Turai ta kimiyyar wasanni, 16 (8), 919-926.
  11. [goma sha]Schoofs, M. J. (1985). US. Patent No. 4,521,220. Washington, DC: Ofishin Patent da Alamar kasuwanci na Amurka.
  12. [12]Seifert, L., Leblanc, H., Chollet, D., Sanders, R., & Persyn, U. (2011). Littafin Ruwa na Duniya: Daga Kimiyya zuwa Ayyuka, 135-151.
  13. [13]Rodeo, S. (1984). Jerin Wasannin Wasanni: Yin iyo da bugun nono –Bincike na kinesiological da kuma la'akari da ƙarfin horo.Sakamakon Jarida da Yanayi, 6 (4), 4-9.
  14. [14]Thomas, D. G. (2005) Shawagi: matakai don cin nasara (Vol. 1). Mawallafin 'Yan Adam na Kinetics.
  15. [goma sha biyar]Thomas, D. G. (1990) Ingantaccen iyo: matakai don cin nasara. Kayan aikin mutum 1.

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