Motsa jiki
Motsa jiki wani aiki ne na jiki wanda ke haɓaka ko kiyaye lafiyar jiki da lafiya da kuma lafiya gabaɗaya.[1]
 Motsa jiki | |
|---|---|
semantic frame (en)  | |
 | |
| Bayanai | |
| Ƙaramin ɓangare na |
exercise (en) , exertion (en) da health enhancing physical activity (en) |
| Bangare na |
physical culture (en) da sport, games, physical exercises (en) |
| Karatun ta |
exercise science (en) |
| Mabiyi |
warming up (en) |
| Ta biyo baya |
cooling down (en) |
| Yana haddasa |
neurobiological effects of physical exercise (en) |
Ana yin shi don dalilai daban-daban, don taimakawa girma da haɓaka ƙarfi, haɓaka tsokoki da tsarin zuciya da jijiyoyin jini, ƙwarewar wasan motsa jiki, asarar nauyi ko kiyayewa, inganta lafiya, ko kawai don jin daɗi. Mutane da yawa sun zaɓi yin motsa jiki a waje inda za su iya taruwa cikin ƙungiyoyi, zamantakewa, da inganta walwala da lafiyar hankali.[2]
Dangane da fa'idodin kiwon lafiya, adadin shawarar motsa jiki ya dogara da manufa, nau'in motsa jiki, da shekarun mutum. Ko da yin karamin motsa jiki ya fi lafiya fiye da yin komai.[3]
RabewaGyara
Gabaɗayan motsa jiki an haɗa su zuwa nau'i uku, gwargwadon tasirin da suke da shi ga jikin ɗan adam:[4]
- motsa jiki shine duk wani aikin jiki wanda ke amfani da manyan ƙungiyoyin tsoka kuma yana sa jiki yayi amfani da iskar oxygen fiye da yadda zai yi yayin hutawa. Manufar motsa jiki shine don ƙara ƙarfin zuciya. Misalan motsa jiki sun haɗa da gudu, keke, ninkaya, tafiya mai ƙarfi, tsallake igiya, tuƙi, yawo, rawa, wasan tennis, ci gaba da horo, da gudu mai nisa.[4]
- Anaerobic exercise wanda ya hada da karfi da kuma juriya horo, iya, ƙarfafa, da kuma ƙara tsoka taro, kazalika da inganta da yawa yawa, ma'auni, da daidaitawa. Misalan motsa jiki masu ƙarfi sune tura-ups, ja-up, lunges, squats, latsa benci. Har ila yau, motsa jiki na anaerobic ya haɗa da horo na nauyi, horo na aiki, horo na eccentric, horo na tsaka-tsakin, sprinting, da kuma horo na tsawon lokaci mai tsanani wanda ke ƙara ƙarfin tsoka na gajeren lokaci.
- Motsa jiki yana mikewa da tsawaita tsokoki. Ayyuka irin su shimfiɗawa suna taimakawa wajen inganta sassaucin haɗin gwiwa da kiyaye tsokoki. Manufar ita ce inganta yanayin motsi wanda zai iya rage yiwuwar rauni.
Hakanan motsa jiki na iya haɗawa da horo wanda ke mai da hankali kan daidaito, ƙarfin hali, ƙarfi, da sauri.
Nau'in motsa jiki kuma za'a iya rarraba su azaman mai ƙarfi ko a tsaye. Ayyukan motsa jiki na 'Dynamic' irin su tsayuwar gudu, suna haifar da raguwar hawan jini na diastolic yayin motsa jiki, saboda ingantacciyar jini. Akasin haka, motsa jiki na tsaye (kamar ɗaukar nauyi) na iya haifar da matsin lamba na systolic ya tashi sosai, ko da yake na ɗan lokaci, yayin aikin motsa jiki.[5]
ManazartaGyara
- ↑ Kylasov A, Gavrov S (2011). Diversity Of Sport: non-destructive evaluation. Paris: UNESCO: Encyclopedia of Life Support Systems. pp. 462–91. ISBN 978-5-89317-227-0.
- ↑ Deslandes A, Moraes H, Ferreira C, Veiga H, Silveira H, Mouta R, et al. (2009). "Exercise and mental health: many reasons to move". Neuropsychobiology. 59 (4): 191–198. doi:10.1159/000223730. PMID 19521110. S2CID 14580554.
- ↑ "Exercise". UK NHS Live Well. 26 April 2018. Retrieved 13 November 2019.
- ↑ 4.0 4.1 National Institutes of Health, National Heart, Lung, and Blood Institute (June 2006). "Your Guide to Physical Activity and Your Heart" (PDF). U.S. Department of Health and Human Services.
- ↑ de Souza Nery S, Gomides RS, da Silva GV, de Moraes Forjaz CL, Mion D, Tinucci T (March 2010). "Intra-arterial blood pressure response in hypertensive subjects during low- and high-intensity resistance exercise". Clinics. 65 (3): 271–277. doi:10.1590/S1807-59322010000300006. PMC 2845767. PMID 20360917.