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Yayinda kake kan lokacinka, yana da mahimmanci don motsa jikinka. Kuna iya jin rauni da gajiya har ma da ƙoƙari ku tashi daga gado, amma masana kiwon lafiya sun ba da shawara cewa motsa jiki a lokutanku na iya samun fa'idodin kiwon lafiya da yawa.
Kodayake yana iya zama kamar abu ne na rashin nasara a yi amma motsa jiki yayin lokutanku na iya taimakawa wajen sauƙaƙe alamomin kamar ciwo, raɗaɗin ciki, kumburin ciki, sauyin yanayi, haushi, gajiya da tashin zuciya [1] .
Ban da waɗannan, motsa jiki yayin da kuke al'ada yana da amfani ga lafiyar jikin mutum gabaɗaya kuma zai iya taimakawa wajen rage haɗari da farawa na batutuwa daban-daban na kiwon lafiya da matsalolin lafiya kamar ciwon zuciya, bugun jini, amosanin gabbai, cututtukan osteoporosis, ciwon sukari da sauransu [biyu] .
Motsa jiki A Lokacin Wannan Wata: Shin Da Gaske Yana Taimakawa?
Motsa jiki yayin lokaci yana da amfani, saboda yana shafar matakan hormone kuma yana taimakawa sarrafa alamun lokaci [3] . Lokacin da jikinka ya motsa (yayin motsa jiki) yana samar da endorphins, wanda yake aiki azaman mai ba da ciwo na halitta. Koyaya, ka tuna kada ka tursasa kanka idan kana fuskantar wahala mai yawa da ma'amala da ciwo mai raɗaɗi.
Amfanin motsa jiki yayin lokutanku:
- Taimaka haɓaka yanayin ku ta hanyar shiga cikin endorphins ku kuma hana farkon saurin canjin yanayi
- Ya doke gajiya da ciwon kai
- Yana sauƙaƙe ciwon mara ta hanyar inganta yanayin jini
- Yana taimakawa sarrafa dysmenorrhea (lokaci mai raɗaɗi)
Yin atisaye na zuciya da jijiyoyin jini kamar gudu, tsere, yin-saurin-tafiya, hawa-hawa, da sauransu, yayin lokutanku (bayan kwarararku ta ragu) na iya zama lafiya shi ne abin da masana suka nuna. Ayyukan motsa jiki na iya haifar da homonin endorphin don taimakawa sauƙaƙa wasu alamun alamun maras kyau kuma suna iya daidaita yanayin zafin jikinka, wanda yake da ɗan kaɗan a lokacin, saboda yanayin canjin yanayi na hormonal [4] [5] .
mafi kyawun fina-finai akan tafiya lokaci
Wane Motsa jiki ne Mafi Kyawu yayin Lokacinku?
Motsa jiki ba kawai yana nufin motsa jiki na motsa jiki ba. Kuna iya fita yawo ko yin jogging na fewan mintoci. Hakanan zaka iya gwada motsa jiki mai sauƙi na yoga, motsa jiki mai sauƙi ko motsa jiki a gida. A ƙarshen rana, yana da mahimmanci a saurara da fahimtar jikin ku.
Yayinda kuke jin ciwo, yawanci kuna jin saurin fushi da kumbura. Don haka, kada ku yi tsalle daidai a kan matakarku ta motsawa da sauri [6] . Fara a hankali kuma dumama ta miƙa. Motsa jiki mara nauyi zai rage alamun alamomin jinin haila kuma zai baku damar tafiyar da al'amuranku na yau da kullun [7] . Aerobics babbar hanya ce ta karya zufa kuma ku more lokacin lokutanku. Ba za ku yi asara ba a motsa jiki kuma tabbas za ku ji daɗi a matakan ƙarfin ku tare da wannan motsa jiki mai ƙarancin ƙarfi. Anan ga wasu motsa jiki na mata a lokacin da suke al'ada.
(1) Tafiyar gaggawa : Motsawar da aka fi bada shawarar don sauƙaƙewar matsi shine ƙananan ƙarfin zuciya wanda ke motsa tsokoki kuma yana ƙaruwa da bugun zuciyar ku. Babban misalin wannan shi ne ka yi tafiya cikin sauri a cikin unguwarku na aƙalla minti 30 [8] .
(2) Gudu : Idan kana jin zaka iya rike tsere, to ka zabi daya. Tabbatar da ka guji tura kanka kuma ka san iyakokin ka. Sha ruwa da yawa kafin motsa jiki. Wannan hanya ce mai kyau don samun jinin ku kuma zai haɓaka kumburin ku nan take. Hakanan matakan ku na makamashi zai karu, don haka wannan hanya ce mai tasiri don warkar da cutar lokaci [9] .
...
(3) Yin iyo : Iyo hanya ce mai kyau don shakatawa yayin lokutanku. Maimakon yin tazara mai tayar da hankali, mai da hankali kan ɗaukar jinkiri, sanyin jiki. Tabbas wannan zai kara kwararar jinin ku kuma ya bunkasa matakan kuzarin ku. Ofayan mafi kyawun hanyoyi don shakatawa yayin samun motsa jiki mai kyau shine zaɓi don bugun baya [10] [goma sha] . Yanzu zaku iya tunani, ta yaya a cikin duniya zan yi iyo tare da ambaliyar ruwa da ke faruwa a ƙasa, da kyau, wannan shine dalilin da yasa muke da tampon ko kofuna na al'ada. Pads ba zai yi aiki ba kuma kawai za a cika shi da ruwa.
(4) Yoga : Oneaya daga cikin motsa jiki mafi dacewa, yoga cikakke ne don lokutanku. Kauce wa juyawa (yoga yana sanya inda zuciya ta fi ƙasa daga kai sama da kai) ka kuma mai da hankali kan shimfidawa waɗanda ke niyya ga ciki don sauƙaƙa maka. Yin numfashi da motsa jiki na shakatawa kuma na iya kawar da tashin hankali da ƙara hawan jini [12] .
(5) Yin shiri : Wannan babban motsa jiki ne da za ku yi yayin kwanakinku. Kwanta a ƙasa kai tsaye tare da hannunka da guiwar hannu a ƙasan ƙirjinka. Aga kanka sama ta amfani da yatsun hannunka da kuma gaban hannayenka ka riƙe maƙallin. Maimaita wannan aikin a lokaci-lokaci. Wannan hanya ce mai kyau don bawa dukkan jikinku motsa jiki yayin lokutanku [13] .
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(6) Atisayen ciki : Zaka iya zaɓar yin motsa jiki waɗanda ke mai da hankali kan ƙarfafa rashi. Kuna iya tunanin cewa ba zai haifar da da mai ido ba, la'akari da cewa kuna iya fuskantar ƙuntatawa. Amma wannan hanya ce mai kyau don sassauta jijiyoyin ciki, wanda zai sanyaya maka ciwon mara [14] .
(7) Nauyin nauyi : Laukar nauyi yana gina ƙwayar tsoka wanda ke ƙara yawan kuzari da kuma yawan adadin kuzari mai ƙonawa. Tabbatar kun zaɓi nauyi mai sauƙi kuma ku mai da hankali kan ƙananan reps. Breaksauki hutu akai-akai kuma ka tabbata cewa ba za ka yi aiki tuƙuru da yawa ba [goma sha biyar] .
(8) Rawa : Wannan hanya ce mai kyau don fita daga yanayin al'adar ku kuma ƙona wasu adadin kuzari. Sanya waƙoƙin da kuka fi so ku yi rawa da shi. Tabbatar da guminsa ba tare da yin aiki da kanku ba.
Motsa jiki Ya Kamata Ku Guji Yayin Lokacin
Duk da yake motsa jiki gabaɗaya yana da kyau a gare ku, matsi na ilimin lissafi na motsa jiki mai ƙarfi na iya katse daidaituwar jigidar hypothalamic-pituitary-ovarian axis, wanda ke matsayin cibiyar kula da al'adarku ta al'ada, wanda zai iya haifar da lokutan da ba a rasa ba, zub da jini (farjin jini na farji) a waje lokacinka na yau da kullun) da canzawa a cikin kwararar ka (saboda nauyi / asarar mai da canje-canje na haɗari) [16] .
A Bayanin Karshe…
Motsa motsa jiki yayin kwanakinku yana da haɗari idan kun sami kwanciyar hankali yayin yin hakan. Koyaya, idan kun lura da kwararar mahaukaciya ko tsananin rauni bayan motsa jiki, dole ne a nemi ra'ayi na ƙwararru.
shawarwari don yin ado gida
