Marion V.
Lokacin da aikin motsa jiki ya fara zama mai rauni, igiya tsalle ita ce hanya madaidaiciya don juyar da abubuwa. Yana da babban aikin motsa jiki na cardio inganta lafiyar zuciya da jijiyoyin jini : Nazarin 2019 ya nuna cewa tsallake igiya ba zai iya inganta lafiyar zuciya kawai ba, har ma Vo2 max, wato yawan iskar oxygen da jikinka zai iya sha da isarwa ga tsokarka yayin motsa jiki.
A cikin wannan jagorar, muna gabatar da saman 5 mafi kyawun igiyoyin tsalle don ƙara taɓawar zuciya zuwa ayyukanku
Table na abubuwan ciki
Mafi kyawun igiyoyi masu tsalle don ƙara taɓa zuciya zuwa motsa jiki
Tsallake horon igiya
Shahararren dan dambe Muhammad Ali ya taba cewa:
"Yi iyo kamar malam buɗe ido, kuzari kamar kudan zuma".
Muhammad Ali
Mutane da yawa ba sa gane yana magana ne game da ninki biyu Ok, a zahiri yana nufin salon fadarsa. Amma ina kuke tsammanin waɗannan ƙafafun masu sauri suka fito? Igiyar tsallake, aƙalla a ɓangare.
Horarwa tare da igiyar tsalle na iya inganta ƙarfi, kuzari, daidaitawa (musamman ga matasa, bisa ga bincike), da jimiri na gaba ɗaya.
Hakanan hanya ce mai sauƙi don ƙona adadin adadin kuzari mai yawa. Dangane da onungiyar Motsa Jiki ta Amurka, idan mutum mai fam 150 ya tsallake igiya na mintina 30, za su iya ƙonewa sama da adadin kuzari 400 kawai.
Bincike ya nuna cewa motsa jiki mai tsananin gaske, kamar igiyar tsalle, yana da mahimmanci don narkewar mai. Ari da haka, ana iya ɗaukar igiyar tsalle kusan duk inda kuka je, ko a duk faɗin ƙasar ne don tafiyar kasuwanci, zuwa wurin shakatawa na gida, ko zuwa gidan motsa jikin ku, tare da kawar da duk wani uzuri na ƙetare wani motsa jiki yayin tafiya.
Kuna iya tsalle igiya a cikin gida ko a waje, musamman lokacin da yanayi ya yi zafi. Oneauki ɗaya daga cikin igiyoyin tsalle -tsalle da muke so, yawancinsu ƙwaƙƙwaran saka hannun jari ne dangane dakayan aikin motsa jiki na gida, da yin famfo sama da gumi!
Mafi kyawun igiyoyi a cikin 2020
Ko baku tsallake igiya ba tun CE2 ko kuma kuna CrossFitter a matakin qarshe na gasa, ga wasu daga cikin mafi kyawun igiyoyi masu tsalle waɗanda aka tsara don duk matakan dacewa.
Da zarar kuna da igiyar ku, kalli waɗannan wasannin motsa jiki don tura ƙarfin ku har ma da gaba.
Lura cewa don zabi madaidaiciyar igiyoyi, ofarfin igiyar ya kamata ya kasance a ƙarƙashin hamata, har zuwa yankin kan nono. Kebul ɗin ya isa saman kirjin, ban da abubuwan iyawa. Wata kyakkyawar dokar babban yatsa ita ce, igiyar ta kasance ta fi tsayi tsayi da ƙafa uku, don haka idan dogo shida ne, igiyarku ta zama tsayi ƙafa shida.
Kammalawa: horo tare da tsallake igiya
Mintuna XNUMX kawai na tsalle tsalle yana aiki abubuwan al'ajabi don haɓaka ƙarfi da haɓaka sautin tsoka gaba ɗaya. Kashe rabin sa'a a tsallake igiya motsa jiki ne na motsa jiki da motsa jiki ƙarami kowace rana a cikin ɗaya, musamman don hannuwanku da ƙafafunku, quads, deltoids da hamstrings duk suna amfana daga fa'idodin tsallake igiya. Tsalle.
Dangane da bincike, tsalle tsalle a matsakaicin gudu daidai yake da tafiyar mil mil da rabi. Bugu da ƙari, yana ƙona ƙarin adadin kuzari a minti ɗaya kuma yana amfani da tsoka fiye da iyo ko yin tuƙi, yayin da har yanzu ana ɗaukar ƙaramin aikin motsa jiki.
Kar ka manta raba labarin!
