Karfafa zuciya, huhu, da tsokoki tare da motsa jiki na zuciya.
Ayyukan motsa jiki na kwakwalwa na gwadawa da kuma inganta ikon jiki don cigaba da aikin motsa jiki, ta yin amfani da tsofaffin ƙwayoyin tsoka, a tsawon lokaci. A lokacin wannan matsayi na matsakaici zuwa mataki mai tsanani, motsin jikin jiki da kuma numfashi na numfashi-zuciya da huhu-dole ne samar da man fetur da oxygen zuwa tsokoki.
Ayyuka irin su gujewa , iyo, da kuma bike-bike suna inganta halayen zuciya.
Yawancin lokaci mu saurari kalmar ta rage ga kawai "cardio," ko "aerobic".
Hakanan zaka iya ji wadannan ayyukan da ake kira lafiyar cardiorespiratory, dacewa na mairobic, jaraba mairobic, dacewa na cardiopulmonary ko wasan motsa jiki na cardio. Waɗannan sharuɗɗa suna nufin wannan jigon motsa jiki, wanda shine manufar farko ita ce ta ƙarfafa zuciya. Ya bambanta, wasu nau'o'in motsa jiki kamar gwajin gwagwarmaya na farko shine gina ƙarfin tsoka da ƙashi. Ayyukan da suka sa hankalin sassauci da daidaitawa suna da mahimmanci.
Yawancin Kwalejin Cardio Ina Bukata?
Cibiyoyin Kula da Cututtuka da Cututtuka na Amurka suna bada shawarar ci gaba da motsa jiki da kuma jituwa ga mafi yawan jama'ar Amirka. Musamman, sashen ya bada shawarar cewa yara da matasa su sami akalla minti 60 na aiki na jiki a kowace rana, kuma mafi yawansu ya kamata su kasance matsakaici ga aikin motsa jiki na mairobic.
Ga tsofaffi, CDC yana nuna cewa "manya ya kamata ya yi akalla minti 150 (2 hours da minti 30) a mako mai tsanani, ko minti 75 (sa'a daya da mintina 15) a mako na aikin jiki mai karfi mai karfi, ko kuma wani nau'in haɗakaccen aiki mai tsaka-tsaka da tsaka-tsaka. "
Amma ba buƙatar ka-kuma a hakika kada ku yi duk wannan aikin a lokaci guda: "Ya kamata a yi aiki na maganin maganin maganin maganin ta'addanci a cikin wani yanayi na akalla minti 10, kuma zai fi dacewa, ya kamata a yada a cikin mako," a cewar jagororin.
Ayyukan Binciko na Cutar Kunawa Kuna Yin tare da Yara
Gudun tafiya, iyo, da biking na gina kullun zuciya.
Haka yake don brisk tafiya da hawa matakan. Amma idan kuna yin aiki tare da yara, kuna so ku juya wasan motsa jiki ku a wasan. Ayyukan irin waɗannan zasu iya taimaka maka duka tattara da kuma jin dadin aikinka na yau da kullum:
- Wasanni: Yin wasa a kwallon ko wani dan wasa shine babban motsa jiki. Ka yi tunanin kickball , basketball, lacrosse, ƙwallon ƙafa, wasan tennis da sauran wasannin wasan racquet. Wasanni na hunturu kamar walƙiyar kankara, tseren ketare, shinge na shinge ko ma sledding (sashi na "tafiya") yana buƙatar maƙasudin zuciya.
- Wasan wasanni: Yawancin fina-finai, wasan kwaikwayo na yara, wadanda suka fi so, musamman tag (a cikin siffofinsa da yawa) yana buƙatar yalwa da yawa, wanda ya sa zukatan zukata.
- Dancing: Ka tuna dakunan wasan motsa jiki? Yi amfani da calorie tare da kiɗa da fina-finan ka. Ba'a buƙatar daidaitawa; motsi shi ne abin da yake da gaske.
- Gudun tafiya, tsallewa, da kuma kullun: Kashe igiyoyi masu tsalle da hula hoops don aikin motsa jiki na yara wanda yake da yarinya-yarinya da yawa, amma yana kalubalanci zuciya da huhu.