Shawarwari masu sauri
- Ease off for five to ten minutes before you fully stop.
- Stretch while you're still warm, holding each for 10 to 30 seconds.
- Keep breathing and never stretch into sharp pain.
Ka gama motsi na karshe, ko zagaye na karshe, kuma kowane bangare naka yana son ya gama. Kama tawul, kama waya, tafi. Sanyaya jiki shi ne abu na farko da ake yankewa, saboda a wannan lokacin ka riga ka yanke shawarar cewa motsa jiki ya kare.
Mayar mata da mintuna biyar. Ba don za ka rushe ba tare da su ba, amma saboda wadannan mintuna biyar su ne inda kokarin ke natsuwa zuwa wani abu da ke jin dadi maimakon firgita. Tsayar da motsa jiki mai karfi gaba daya kamar danna birki ne na mota mai tafiya. Sanyaya jiki yana barin ka gangare zuwa tsayawa.
Me ya sa tsayawa kwatsam ke jin wuya
Sa'ad da kake aiki tukuru, zuciyarka tana bugawa da sauri kuma jijiyoyin jininka a bude domin ciyar da tsokokinka. Idan ka tsaya kwatsam, duk wannan jinin na iya tarawa a kafafunka maimakon ya zagaya zuwa sama. Bugun zuciyarka da hawan jininka suna sauka da sauri, kuma hakan ne ke barin wasu mutane suna jin juwa ko ma suma daidai bayan sun tsaya.
Sanyaya jiki yana ci gaba da motsa abubuwa yayin da komai ke saukowa a hankali. Cibiyar Zuciya ta Amurka ta fadi shi a sauki: sassautawa na mintuna biyar zuwa goma yana kiyaye gudanar jini kuma yana barin bugun zuciyarka ya sauka a hankali maimakon faduwa daga kan dutse. Numfashinka na rage gudu. Jikinka na fita daga yanayin aiki. Kana jin kamar kanka kuma.
Wannan irin saukowar ce kamar yadda tafiya sannu-sannu ke ba ka a karshen rana mai wuya. Canjin gudun shi ne dukkan manufar.
Mene ne ainihin sanyaya jiki
Ba abu mai rikitarwa ba ne, kuma ba motsa jiki na biyu ba ne. Sanyaya jiki shi ne ainihin aikin da kake yi, an saukar da shi sosai.
- Ka gama gudu? Yi tafiya na 'yan mintuna. Da sauri da farko, sannan a hankali.
- Ka gama hawan keke mai karfi? Ci gaba da takawa, amma a sauke da sako.
- Ka gama aikin karfi? 'Yan mintuna na tafiya mai sauki ko motsi sannu-sannu masu cikakken fadi suna yin aikin.
Mintuna biyar zuwa goma sun isa. Kana nufin mayar da numfashinka da bugun zuciyarka zuwa daidaito kafin ka tsaya gaba daya. Sa'ad da za ka iya yin tattaunawa cikin natsuwa kuma, ka kusan isa.
Sannan, mikewa na hankali
Karshen motsa jiki shi ne lokaci mafi kyau na mikewa, kuma dalilinsa dan sabani ne. Tsokokinka suna da zafi. Tsoko masu zafi sun fi sako kuma sun fi shirin mikewa, kamar yadda roba ke mikewa cikin sauki sa'ad da ba ta sanyi ba. Saboda haka wannan ne taga inda 'yan mikewa sannu-sannu ke yin alheri mafi yawa da cuta mafi kankanta.
A rike shi a hankali. Manufa ba tilasta wani abu ba ce.
- Motsa zuwa cikin kowane mikewa sannu-sannu har sai ka ji jan jiki mai dadi, ba taba zafi mai kaifi ba.
- Rike shi a tsaye tsakanin dakikoki 10 zuwa 30.
- Kada ka yi tsalle. Tsalle yana fada da mikewar maimakon shiga ciki a hankali.
- Ci gaba da numfashi a duk lokacin. Fitar da numfashi yayin da kake shiga zurfi, shaka yayin da kake rikewa.
Zabi 'yan mikewa don duk abin da ka yi aiki. Maruru da tsokokin baya na cinya bayan gudu. Kafadu da kirji bayan aikin saman jiki. Ba ka bukatar dogon tsari. Mikewa hudu ko biyar masu kyau, dan lokaci a kan kowanne, sai ka gama.
Abin da yake mayar maka
Idan aka yi shi akai-akai, wannan karamar dabi'a tana biyan kuɗi ta hanyoyin da za ka lura. Mikewa yayin da kake da zafi yana taimaka wa sassautakar jikinka da lokaci, saboda haka aikin yau da kullum na kaiwa, lankwasawa, da murguda na zama mai sauki. Yana iya sauke wannan kuncin da taurin gobe, kuma ga mutane da yawa kawai yana jin dadi, alama mai natsuwa, mai dadi ga jiki cewa sashin wuya ya kare.
Akwai bangaren tunani ma. Wadannan 'yan mintuna na saukowa da gangan karamin sake farawa ne. Bugun zuciyarka na natsuwa, numfashinka na daidaita, kuma kana samun lokaci ka lura cewa ka yi abin da ka niyya. Hanya ce mai natsuwa ta rufe motsa jiki maimakon gudu daga gare shi.
'Yan gargadi na gaskiya
Mikewa ya kamata ya ji kamar jan jiki mai dadi, ba zafi ba. Rashin jin dadi mai kaifi ko mai harba alama ce ta dakatarwa, ba ta tursasawa ba. Kada ka miƙe tsoka da ya ji rauni ko da yake ciwo ta hanyar da ke damunka, kuma idan kana da matsalar gabobi, rauni na kwanan nan, ko yanayin lafiya, ya dace ka tambayi likita ko mai jinya na jiki wadanne mikewa suka dace da kai. Babu lada don tilasta wa jikinka siffa da bai shirya gareta ba.
Kuma idan kana da mintuna kalilan kawai? Rike sanyaya jiki ka rage mikewa. Barin bugun zuciyarka ya sauka a hankali shi ne mafi muhimmanci. Mikewa shi ne karin abu mai kyau.
Motsa jiki shi ne sashin mai surutu. Sanyaya jiki shi ne mai natsuwa, kuma shi ne sashin da ke barin ka tafi kana da kwanciyar hankali, dan sako, kana farin ciki cewa ka je.
Madogarai
- American Heart Association, Warm Up, Cool Down
- Mayo Clinic, Aerobic exercise: How to warm up and cool down
- Cleveland Clinic, Why You Shouldn't Skip Cool-Down Exercises
- NHS, How to stretch after exercising