Tambayar ta ci gaba da yaduwa a cikin shawarwari da wuraren motsa jiki: Nawa motsa jiki za ku yi rasa nauyi ga gaske? Binciken da aka yi kwanan nan yana ba da ƙididdiga masu mahimmanci kuma, sama da duka, mahimmin ra'ayi: bai isa ya motsa kadan ba, dole ne ku tara isassun mintuna a kowane mako.
Ko da yake duk wani aiki ya fi zama a tsaye, shaidu sun nuna hakan don rage kitsen jiki da kewayen kugu Yana da kyau a cim ma madaidaitan ƙofofin lokaci fiye da ƙa'idodin kiwon lafiya na asali. Waɗannan jagororin suna aiki a Spain da sauran ƙasashen Turai, daidai da shawarwarin ƙasashen duniya.
Menene sabon kimiyya ya ce?
Wani bincike a JAMA Network Bude wanda yayi nazari akan gwaji 116 na asibiti ya nuna haka Haɓaka gani a cikin nauyi da abun da ke ciki na jiki suna bayyana bayan wuce mintuna 225 a kowane mako. na matsakaicin motsa jiki. A ƙasan wancan, canje-canje sun wanzu, amma sun kasance suna da hankali.
Jagororin Hukumar Lafiya ta Duniya sun bayyana aƙalla mintuna 150 a kowane mako na matsakaicin aiki Ga yawan balagaggu, kyakkyawan manufa ce ga lafiyar gaba ɗaya. Duk da haka, lokacin da aka mayar da hankali ga asarar nauyi, Tsarin lokaci mai tasiri yana ƙaruwa zuwa mintuna 225-420 a kowane makokullum daidaita kaya zuwa yanayin jiki da shekaru.
A cikin waɗanda ke motsa jiki ƙasa da mintuna 30 a mako, nazarin ya bayyana ƙananan raguwa a cikin nauyi, kewayen kugu, da yawan kitsen jikiYana da ingantaccen farawa, amma idan makasudin shine don lura da bambanci akan ma'auni, yana da kyau a tara ƙarin lokacin motsi.
Wani tabbataccen ƙarshe shine cewa tsarin yana ci gaba: Daidaitawa ya fi gaggawaBabu gajerun hanyoyin mu'ujiza; Sakamakon yana ƙarfafa lokacin da aka kiyaye na yau da kullun na makonni da watanni da yawa.
Yadda ake saka waɗannan mintuna cikin aiki
Fassara cikin sharuddan yau da kullun, mintuna 225-420 daidai yake da tsakanin minti 45 zuwa 60 a cikin kwanaki 5-7ko kuma zuwa ƴan lokaci mai tsawo bazuwa a cikin ƴan kwanaki. Hakanan za'a iya ƙarawa zuwa tubalan na 10-15 minti idan tsarin ya cika.
Don matsakaicin ƙarfi, ayyuka kamar tafiya cikin gaggauce, hawan keke, iyo, ko amfani da injin elliptical Zaɓuɓɓuka masu araha ne. Waɗanda ke da ƙarin ƙwarewa za su iya ... musanya tare da ɗan ƙaramin tazara mai tsananikullum kula da ci gaba.
Dabarar mai amfani ita ce saita mafi ƙarancin shawarwari (misali, mintuna 30-40 kwanaki biyar) da ƙara ƙarin mintuna idan zai yiwuWannan tafsiri mai sassauƙa yana taimakawa wajen saduwa da ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun tsarin aiki ba tare da faɗuwa cikin tsarin komai-ko-komai ba.
Cardio da ƙarfi: Duo mafi kyawun aiki
Gwaje-gwaje sun yarda cewa haɗuwa da horon motsa jiki da horon ƙarfi Ya fi tasiri don rasa mai da kiyaye yawan tsoka. Tsare tsoka yana inganta kashe kuzarin kuzari kuma yana taimakawa hana tasirin dawowa.
Kawai haɗa 2-3 zaman horon ƙarfi na mako-mako (nauyin jiki, inji, dumbbells ko makada) da Cikakke da cardio a wani jurewa tsanani. Daidaita ƙarar ga kowane mutum shine mabuɗin don kiyaye al'ada.
Bayan motsa jiki: halaye da ke ƙarawa
Rage nauyi yana da yawa: daidaita cin abinci, kyakkyawan hutawa da kula da damuwa ginshikan gini guda ne. Motsa jiki yana tura ma'auni a madaidaiciyar hanya, amma saitin halaye yana kiyaye shi.
Masana sun yi nuni da cewa, tare da daidaito. Canje-canjen sun zama sananne a cikin matsakaicin lokaci.A cikin ƴan watanni, ana iya ganin canji bayyananne a cikin lafiya da kamanni, koyaushe tare da ingantaccen tsari da keɓancewa.
Maƙasudai na gaskiya da daidaito
Fara ƙarami yana da kyau da rashin farawa kwata-kwata: Ci gaba a hankali ya buge fashe ƙoƙariZai fi kyau a yi motsi kadan kusan kowace rana maimakon musanya makwanni masu tsanani tare da makonni na rashin aiki.
Idan ba a cim ma burin ba a cikin mako da aka bayar, to ba komai: Ci gaba da gobe yana da daraja fiye da ramawa tare da wuce gona da iri.Riko da dogon lokaci shine mafi kyawun hasashen nasara.
Littattafan sun yi nuni zuwa ga sako bayyananne: Don rasa adadi mai ƙima, yana da kyau a yi motsa jiki fiye da mintuna 150 a kowane mako. kuma matsawa cikin kewayon mintuna 225-420, haɗa cardio da ƙarfi, ba tare da rasa hangen nesa ba. sauran halaye na rayuwa.