Yadda Yin tuƙi ke Inganta Lafiyar ku, Ƙarfin ku, da Lafiyar Hankali

Key Takeaways

• Yana ɗaukar kashi 86% na tsokar mutum, yana mai da shi tasiri sosai don motsa jiki mai cikakken jiki.
• Halin ƙarancin tasiri na yin tuƙi yana da sauƙi akan haɗin gwiwa yayin da ake ba da ingantaccen motsa jiki na zuciya.
• Yana inganta matsayi, daidaito, da daidaitawa ta hanyar ƙarfafa asali da tsokoki na baya.
• Zai iya rage haɗarin cututtukan zuciya da haɓaka matakan cholesterol sosai.
• Yana ba da fa'idar tunani, yana taimakawa rage damuwa da haɓaka yanayi.

Rowing: Jimlar Jiki

Ana kallon wasan tuƙi a matsayin motsa jiki na sama, amma da gaske wasan motsa jiki ne na jiki duka. Tsarin motsa jiki na Amurka ya bayyana cewa kashi 65-75% na bugun rashi ya sami tsokoki na kafa. Wannan ya shafi mahimman wurare kamar quadriceps, calves, da glutes. Sauran 25-35% suna mayar da hankali ga jiki na sama, shiga tsokoki kamar pectorals, makamai, da ainihin. Wannan cikakkiyar hanya ta ba da damar ƙarfafawa da toning ƙungiyoyin tsoka da yawa a lokaci ɗaya.

Ga waɗanda ke neman ƙona calories, yin tuƙi yana da tasiri sosai. Mutum mai nauyin kilo 125 zai iya ƙone kimanin adadin kuzari 255 a cikin minti 30 mai karfi. Wadanda ke yin nauyin kilo 155 da 185 na iya ƙona kusan adadin kuzari 369 da 440, bi da bi. Wannan ya sa tuƙin jirgin ruwa ya zama babban zaɓi don jimlar motsa jiki na jiki da kuma gagarumin aikin ƙona calories. Ya zarce ellipticals, wanda ke buƙatar ƙarancin ƙoƙari daga babba da kuma ainihin.

Motsin tuƙi yana shiga tsokoki sosai a duk faɗin jiki, yana da fa'ida sosai ga lafiyar zuciya. Yana haɗuwa da horon juriya tare da lokuta masu ƙarfi, ƙyale zuciya ta daidaita da ƙarfafawa. Wannan cakuda mai ƙarfi yana haɓaka ƙarar jini da amincin tsarin zuciya, yana ba da fa'idodi na musamman na zuciya da jijiyoyin jini.

Yin tuƙi yana ɗaya daga cikin ƙwararrun motsa jiki gabaɗaya, yana ɗaukar kusan kashi 86% na tsokoki na jiki. Motsi yana inganta lafiyar zuciya kuma yana ƙarfafa shakatawa na tunani, yana sa shi samun dama da jin dadi ga duk matakan dacewa. Ko kai novice ne ko ƙwararren ɗan wasa, nau'in kwale-kwalen kwale-kwale da inganci sun sa ya zama kyakkyawan zaɓi don motsa jiki gabaɗaya.

Fa'idodi ga Duk Matakan Jiyya

Rowing yana ba da fa'idodi masu mahimmanci ga mutane na kowane matakin motsa jiki, yana tabbatar da samun damarsa da kuma jan hankalin kowa. Aikin motsa jiki ne na mafari wanda za'a iya daidaita shi don dacewa da iyawar mutum ɗaya. Wannan yana nufin canza juriya da taki don dacewa da bukatunku. Halinsa mai ƙarancin tasiri yana sa ya zama mai girma ga waɗanda ke da al'amurran haɗin gwiwa ko kawai farawa. Yana taimakawa wajen ƙarfafa ƙarfi da juriya. Bugu da ƙari, yana inganta sautin tsoka kuma yana ƙone calories yadda ya kamata, yana taimakawa wajen sarrafa nauyi.

Wasannin motsa jiki na motsa jiki sun dace ga waɗanda ke da tsattsauran jadawali, saboda gajeren zaman na iya yin tasiri sosai. Horon tazara mai ƙarfi (HIIT) akan injunan kwale-kwale yana haɓaka ƙona kalori. Wannan ya sa ya zama babban zaɓi ga mutane masu aiki.

Ƙwararren Rowing yana sa ya zama kyakkyawan ƙari ga kowane tsarin motsa jiki. Yana da kyau duka biyu masu farawa da waɗanda ke kan matakan motsa jiki na ci gaba. Wannan yana haifar da yanayi maraba da kowa zai yi nasara.

Karancin Tasirin Motsa jiki

Yin tuƙi ƙaramin motsa jiki ne wanda aka san shi da santsi, motsin rhythmic. Yana rage girman damuwa akan gidajen abinci yadda yakamata. Wannan ya sa tuƙin jirgin ruwa ya zama kyakkyawan zaɓi ga waɗanda ke neman haɗin gwiwa, motsa jiki mai aminci wanda ke ba da sakamako mai ban sha'awa.

Ɗaya daga cikin fitattun fasalulluka na kwale-kwale shine ikonsa na ba da damar daidaita ayyukan motsa jiki tare da ƙarancin haɗarin ciwon haɗin gwiwa ko ciwon tsoka. Ba kamar motsa jiki mai tasiri ba, tuƙi yana aiki azaman kayan aikin horarwa. Yana taimakawa hana raunuka kuma yana taimakawa wajen farfadowa. Wannan ya sa tuƙi ya zama babban zaɓi ga waɗanda suka damu da ayyuka masu tasiri.

Ƙwararren Rowing yana ba da damar yin amfani da shi don horarwa mai ƙarfi na tazara, horon juriya, ƙarfi, da manyan motsa jiki. Ga waɗanda ke da niyyar haɓaka aikin motsa jiki yayin da suke rage tasiri, tuƙi hanya ce ta musamman. Yana wadatar kowane tsarin motsa jiki, yana mai da shi babban zaɓi don ƙwarewar motsa jiki mai aminci.

Tasirin Tunani na Rowing

Rowing motsa jiki ne na tunani wanda ke amfani da motsin rhythmic don haɗa hankali da jiki sosai. Nazarin ya nuna yana da tasirin kwantar da hankali, fiye da haka idan an yi a waje. Yana haɗuwa da tsabtar tunani tare da aikin jiki, ƙirƙirar yanayi na musamman na mayar da hankali da shakatawa.

Zaman kwale-kwalen da suka haɗa da dabarun tunani, kamar shirin mako 6 don gasa na masu tuƙi, suna nuna fa'idodi masu mahimmanci. Waɗannan sun haɗa da ingantaccen kwarara da rage damuwa. Numfashi mai hankali da motsa jiki na tsakiya yana taimaka wa masu tuƙi su danganta motsin jikinsu zuwa yanayin tunaninsu. Wannan yana ƙarfafa taimako na damuwa kuma yana haɓaka jin daɗin rayuwa gaba ɗaya.

Yin tuƙi yana sakin endorphins, yana haɓaka yanayi da rage damuwa. Halinsa mai maimaitawa zai iya haifar da yanayin tunani, yana haifar da ingantacciyar lafiyar tunani da juriya na tunani. Ta ƙara ayyuka masu hankali ga yin tuƙi, daidaikun mutane za su iya zama mafi sani kuma su fi dacewa da damuwa na yau da kullun, inganta yanayin rayuwarsu.

Lafiyar Zuciya da Huhu

Rowing yana ba da fa'idodi masu yawa don lafiyar zuciya da ƙarfin huhu. Motsa jiki ne na motsa jiki wanda ke ƙarfafa tsokar zuciya, haɓaka wurare dabam dabam. Nazarin ya nuna yin tuƙi yana haɓaka motsa jiki na motsa jiki na zuciya, tare da haɓakar ƙimar iskar oxygen sama da makonni 12, yana nuna tasirinsa wajen haɓaka ƙarfin iska.

Amfanin Rowing ya wuce zuciya. Hakanan yana inganta lafiyar jijiyoyin jini, tare da diamita na jijiya brachial yana ƙaruwa sosai bayan horo. Wannan yana nuna hawan tuƙin yana haɓaka lafiyar zuciya da jijiyoyin jini, rage haɗarin hauhawar jini, ciwon sukari, da cututtukan zuciya.

Yin tuƙi kuma yana haɓaka ƙarfin huhu. Motsa jiki yana horar da jiki don amfani da iskar oxygen da kyau, inganta isar da iskar oxygen zuwa tsokoki. Ƙarfafa cibiya da baya yayin tuƙi yana tallafawa mafi kyawun matsayi, wanda ke haɓaka aikin numfashi da huhu.

Ingancin Ayyukan Motsa Jiki

Yin kwale-kwale ya yi fice don ingancinsa, yana shiga ƙungiyoyin tsoka da yawa lokaci guda. Yana aiki da quadriceps, hamstrings, glutes, kafadu, babba baya, hannaye, da ainihin. Amfani da injin tuƙi hanya ce mai kyau don haɓaka ƙarfi da haɓaka lafiyar zuciya.

Horon tazara mai ƙarfi (HIIT) yana haɓaka haɓakar motsa jiki na motsa jiki. Tsarin motsa jiki na pyramid yana haifar da saurin dacewa. Misali, motsa jiki na pyramid zai iya haɗawa da ƙoƙari na mita 200-500 sannan kuma mintuna 1:30-3 na hutawa. Ayyukan motsa jiki na tushen lokaci na iya wucewa daga mintuna 1-4, tare da lokutan hutu iri ɗaya.

Zaɓin saitin damper mai kyau akan injinan tuƙi shine mabuɗin don dacewa. Ya kamata masu farawa su fara da saitunan 3 zuwa 5, suna tabbatar da bugun jini ba tare da gajiyawar tsoka da wuri ba. Saitunan damp ɗin da ba daidai ba na iya sa tuƙin jirgin ruwa ya yi tsayi sosai, yana hana ingantaccen horo na zuciya.

Sigar da ta dace tana da mahimmanci don aminci da inganci. Kyakkyawan bugun jini ya haɗa 60% tuƙi na ƙafa, 20% kunnawa mai mahimmanci, da 20% jan hannu. Komawa daga wannan na iya haifar da rashin aiki da rauni. Don inganta aikin, kiyaye ma'aunin bugun jini na 1:2, mai da hankali kan santsi, ƙungiyoyi masu daidaitawa.

Ƙara kwale-kwale zuwa aikin motsa jiki na yau da kullun na iya ba da sakamako mai ban sha'awa, koda tare da jadawali mai aiki. Haɗin ƙarfi da fa'idodin cardio ya sa ya zama abin fi so a tsakanin masu sha'awar motsa jiki.

Madadin Injin Cardio na Gargajiya

Injin kwale-kwale sun fito a matsayin babban zaɓi ga waɗanda ke neman madadin cardio fiye da injin tuƙi da kekunan tsaye. Suna ba da fa'ida ta musamman ta hanyar shiga duka biyun babba da ƙananan jiki, suna ba da aikin motsa jiki mai kyau. Ba kamar injin tuƙi ba, waɗanda galibi ke mai da hankali ga ƙasan jiki, injinan tuƙi suna aiki ga duka jiki. Wannan yana haifar da ingantaccen ci gaban tsoka gabaɗaya.

Waɗannan injunan suna goyan bayan salon motsa jiki iri-iri, gami da horon tazara mai ƙarfi (HIIT). Misali, zaku iya yin layi na mita 250 a 70% ƙoƙari sannan kuma gajeriyar lokacin hutu. Wannan tsarin yana ba da matakan dacewa daban-daban, yana mai da tuƙin jirgin ruwa zaɓi mai sassauƙa don ayyukan horo daban-daban.

Yin tuƙi yana da fa'ida a cikin saitunan gida inda sarari ya iyakance. Yawancin injunan tuhume-tuhume ne kuma masu naɗewa, suna adana sarari a gida ko a wuraren jama'a. Ayyukan su na shiru yana da ƙari, ba kamar hayaniyar injinan motsa jiki na gargajiya ba. Nazarin ya nuna cewa hada tuƙi tare da horar da nauyi na iya haɓaka asarar mai, gami da kitsen visceral. Wannan yana goyan bayan yin tuƙi azaman zaɓin motsa jiki mai ƙarfi.

A ƙarshe, tuƙin jirgin ruwa ya haɗu da fa'idodin lafiyar zuciya da jijiyoyin jini tare da haɗin gwiwa mai cikakken jiki. Yana da kyakkyawan madadin injunan cardio na gargajiya ga waɗanda ke neman ƙwaƙƙwaran zaɓin dacewa.

Dacewar Aikin Motsa Gida

Injin tuƙi sun dace don motsa jiki na gida, manufa ga waɗanda ke son motsa jiki na gida. Yawancin samfura suna ninka kuma suna ɗaukar sarari kaɗan, yana sa su girma ga ƙananan yankuna. Wannan yana sauƙaƙa zama mai dacewa ba tare da buƙatar babban dakin motsa jiki ba.

Akwai wurare da yawa a cikin gida inda waɗannan injunan zasu iya dacewa da kyau. Ga wasu ra'ayoyi:

• Garage: Yana da kyau ga waɗanda ke da ƙarin ɗaki, saboda yana nisantar hayaniya daga wuraren zama kuma yana iya ɗaukar ƙarin kayan motsa jiki.
• Wuraren daki/Ofis: Cikakke don wuraren da ba a yi amfani da su ba, amma kuna buƙatar yin tunani game da girman injin da hayaniyar.
• Zaure: Yana ba da ɗaki da yawa, amma ana iya katse ku; yana da kyau kuma don amfani da faifan TV da tsarin sauti.
• Bedroom: Yana da kyau don motsa jiki na solo, amma kuna buƙatar hanyar da za ku adana shi lokacin da ba a amfani da ku.
• Waje: Yana ba da motsa jiki na musamman, amma kuna buƙatar la'akari da yanayi da saman.

Yin tuƙi na cikin gida yana aiki 86% na jiki, yana ba da cikakken motsa jiki. Yana da ƙananan tasiri, wanda yake da kyau ga waɗanda ke da al'amurran haɗin gwiwa ko kuma waɗanda suke sababbin motsa jiki. Samun injin tuƙi a gida ya fi dacewa fiye da membobin motsa jiki, har ma fiye da haka bayan cutar.

Amfanin Lafiya da Bincike ke Tallafawa

Nazarin kimiyya ya bayyana fa'idodin kiwon lafiya da yawa na tuƙi a matsayin motsa jiki. Wani muhimmin bincike ya gano cewa yin tuƙi sau uku a mako na tsawon makonni takwas yana ƙarfafa ƙarfin haɗin gwiwa da kashi 30%. An ga wannan ci gaba a cikin gwiwar hannu, kafadu, gwiwoyi, da yankin lumbar. Ya tabbatar da yin tuƙi yana haɓaka lafiyar zuciya da jijiyoyin jini kuma yana ƙara ƙarfin jiki.

Ƙarin bincike ya nuna raguwar kitsen jiki da LDL cholesterol bayan makonni shida na yin tuƙi. Mahalarta taron sun yi tuhume-tuhume na mintuna 40, kwana biyar a mako. Wannan yana nuna yin tuƙi kayan aiki ne mai ƙarfi don sarrafa nauyi.

Tasirin Rowing a matsayin aikin motsa jiki gabaɗaya ya bayyana. Yana shiga 65-75% na tsokoki na ƙafafu da 25-35% na tsokoki na jiki. Wannan ya sa ya zama daidaitaccen tsarin motsa jiki. Yin tuƙi yana ƙone adadin kuzari kama da sauran injunan cardio, tare da adadin kuzari 210-294 da aka ƙone a cikin mintuna 30 a matsakaicin ƙarfi. A cikin ƙarfi mai ƙarfi, yana ƙone calories 255-440.

Yin tuƙi yana haɗa horon ƙarfi tare da fa'idodin motsa jiki. Yana inganta lafiyar zuciya da jijiyoyin jini kuma yana ƙarfafa babba na baya, kafadu, biceps, triceps, da kirji. Har ila yau, motsa jiki yana haɓaka ƙimar MET a cikin tafiya da ayyuka masu ƙarfi, yana nuna fa'idodinsa na zahiri.

Yin tuƙi kuma yana haɓaka lafiyar hankali, tare da haɓaka kuzari da ayyukan zamantakewa. Yana rage zafin jiki kuma yana haɓaka yanayin jiki gaba ɗaya. Waɗannan binciken suna nuna ƙimar tuƙi a matsayin motsa jiki mai fa'ida wanda binciken kimiyya ke goyan bayansa.

Gudanar da tuƙi da nauyi

Yin tuƙi ya fito a matsayin babban zaɓi don sarrafa nauyi da rage kitsen jiki. Yana aiki har zuwa 86% na tsokoki na jiki, yana haifar da ƙona calories mai yawa da gina tsoka. Ga waɗanda ke neman rasa nauyi, ƙara yin tuƙi zuwa aikin motsa jiki na yau da kullun na iya haifar da sakamako mai ban sha'awa. Wannan gaskiya ne idan an haɗa shi da daidaitaccen abinci.

Daidaitaccen matsayi da ƙaƙƙarfan tuƙi na ƙafa shine maɓalli lokacin tuƙi. Wadannan hanyoyin suna haɓaka haɗin tsoka da ƙona calories. Injin tuƙi suna ba da cikakken motsa jiki, ƙona adadin kuzari yadda ya kamata yayin kare haɗin gwiwa. Ƙara horarwar tazara yana ƙara ƙona calories. Canjawa tsakanin nau'ikan bugun jini daban-daban yayin yin tuƙi ba kawai yana taimakawa ga asarar mai ba har ma yana kiyaye ƙalubalen jiki.

Nazarin ya nuna mutum 155lb (70kg) zai iya ƙone kusan adadin kuzari 123 a cikin mintuna 15 na matsakaicin tuƙi. Yin tuƙi mai tsanani zai iya ƙone har zuwa adadin kuzari 185 a lokaci guda. Wannan ƙona calories yayi kama da gudu, inda wani 175 lb (79 kg) mutum yana ƙone kusan calories 555 a kowace awa a matsakaicin taki. Duk ayyukan biyu suna da tasiri don ƙona adadin kuzari, yin tuƙi wani zaɓi mai ƙarfi don asarar nauyi.

Yin tuƙi yana kuma taimakawa wajen tattara kitse a cikin jiki, ta yin amfani da su azaman kuzari. Haɗa tuƙi tare da abinci mai wadataccen abinci mai gina jiki da yawan furotin na iya haɓaka asarar nauyi. Bambance-bambancen motsa jiki na motsa jiki na yau da kullun yana ci gaba da ƙona calories, yana tallafawa burin sarrafa nauyi na dogon lokaci.

Kammalawa

Yin kwale-kwale ya yi fice a matsayin motsa jiki mai inganci kuma mai inganci, yana amfanar mutane a duk matakan motsa jiki. Yana aiki har zuwa 86% na tsokoki na jiki, toning da ƙone calories a cikin adadin 400 zuwa 800 a kowace awa. Wannan ya sa yin tuƙi ya zama babban zaɓi ga waɗanda ke da niyyar zubar da fam da haɓaka motsa jiki.

Yin tuƙi na yau da kullun yana ƙarfafa lafiyar zuciya da jijiyoyin jini, ƙara ƙarar zuciya da rage yawan bugun zuciya. Yana da manufa don inganta lafiyar zuciya, ɗaukar matakan dacewa daban-daban da yanayin lafiya. Wannan shine dalilin da ya sa tuƙin jirgin ruwa ke da mahimmanci ga waɗanda ke neman haɓaka aikinsu na bugun jini.

Ƙara kwale-kwale cikin ayyukan yau da kullun na mako-mako na iya inganta lafiyar hankali da ta jiki sosai. Yana ba da yanayin kwantar da hankali don rage damuwa kuma yana haɓaka alaƙar zamantakewa tsakanin al'ummomin masu tuƙi. Wannan motsa jiki mai cikakken jiki shine mai canza wasa don jin daɗin gaba ɗaya.

Rarraba Motsa Jiki

Wannan shafin ya ƙunshi bayani kan nau'ikan motsa jiki ɗaya ko fiye. Kasashe da yawa suna da shawarwarin hukuma don motsa jiki waɗanda yakamata su fifita duk wani abu da kuke karantawa anan. Kada ku taɓa yin watsi da shawarar kwararru saboda wani abu da kuka karanta akan wannan gidan yanar gizon.

Bugu da ƙari, bayanin da aka gabatar akan wannan shafin don dalilai ne na bayanai kawai. Yayin da marubucin ya yi ƙoƙari mai kyau don tabbatar da ingancin bayanin da kuma bincika batutuwan da aka ambata a nan, mai yiwuwa shi ko ita ba ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwararriya wadda ta ba da ilmi game da abin da ke ciki. Yin motsa jiki na jiki na iya zuwa tare da haɗarin lafiya idan akwai sanannun ko yanayin likita wanda ba a san shi ba. Ya kamata koyaushe ku tuntuɓi likitan ku ko wani ƙwararren mai ba da lafiya ko ƙwararren mai horarwa kafin yin manyan canje-canje ga tsarin motsa jiki, ko kuma idan kuna da wata damuwa mai alaƙa.

Maganin rashin lafiya

Duk abubuwan da ke cikin wannan gidan yanar gizon don dalilai ne na bayanai kawai kuma ba a nufin su zama madadin shawara na ƙwararru, ganewar asibiti, ko magani. Babu wani bayani a nan da ya kamata a yi la'akari da shawarar likita. Kuna da alhakin kula da lafiyar ku, jiyya, da yanke shawara. Koyaushe nemi shawarar likitan ku ko wani ƙwararren mai ba da lafiya tare da kowace tambaya da za ku iya yi game da yanayin likita ko damuwa game da ɗaya. Kada ku yi watsi da shawarar likita ko jinkirin neman ta saboda wani abu da kuka karanta akan wannan gidan yanar gizon.