Ɗaukar nauyi hanya ce mai kyau don ƙarfafa ƙarfi, ƙara yawan ƙwayar tsoka, da inganta lafiyar jiki da dacewa.Ga wasu shawarwari don taimaka muku samun mafi kyawun motsa jiki na ɗaga nauyi:
1.Warm up: Koyaushe dumi kafin ɗaga nauyi don shirya tsokoki da rage haɗarin rauni.Dumi-dumin zuciya na minti 5-10 da wasu motsa jiki na motsa jiki na iya taimakawa wajen haɓaka bugun zuciyar ku da sassauta tsokoki.
2. Fara da ma'aunin nauyi: Lokacin da kuka fara farawa, yana da mahimmanci don farawa da ma'aunin nauyi kuma ku mai da hankali kan tsari mai kyau.Yayin da kuke samun ƙarfi, zaku iya ƙara nauyi a hankali don ci gaba da ƙalubalantar tsokoki.
3.Focus on form: Kyakkyawan tsari yana da mahimmanci don ɗaukar nauyi.Tabbatar cewa kuna amfani da dabarar da ta dace don kowane motsa jiki kuma cewa motsinku yana da santsi da sarrafawa.Wannan zai taimaka maka ƙaddamar da tsokoki masu dacewa da kuma rage haɗarin rauni.
4.Vary your motsa jiki: Don kauce wa bugun tudu da kuma kiyaye your motsa jiki da ban sha'awa, yana da muhimmanci a bambanta da atisayen da kuke yi.Gwada motsa jiki daban-daban waɗanda ke kaiwa ƙungiyoyin tsoka daban-daban da haɗa nau'ikan ɗaukar nauyi daban-daban, kamar motsa jiki da motsa jiki na keɓewa.
5.Huta tsakanin saiti: Huta tsakanin saiti yana da mahimmanci kamar ɗaukar nauyi da kansa.Yana ba tsokoki lokaci don murmurewa kuma yana shirya ku don saiti na gaba.Nufin minti 1-2 na hutawa tsakanin saiti.
6.Saurari jikinka: Ka kula da jikinka ka saurari abin da yake gaya maka.Idan kuna jin zafi ko rashin jin daɗi, dakatar da motsa jiki kuma ku huta.Har ila yau, idan kuna jin gajiya ko gajiya, yana iya zama lokaci don ƙare aikinku kuma ku dawo wata rana.
7.Stay hydrated: Ruwa yana da mahimmanci don ɗaukar nauyi, musamman idan kuna ɗaukar nauyi mai nauyi.Tabbatar cewa kuna shan ruwa mai yawa kafin, lokacin, da bayan motsa jiki don kasancewa cikin ruwa da yin aiki mafi kyau.
Ta bin waɗannan shawarwari masu ɗaukar nauyi, za ku iya samun mafi kyawun ayyukan motsa jiki da cimma burin motsa jiki.Ka tuna don ci gaba a hankali, sauraron jikinka, kuma ka mai da hankali kan tsari mai kyau.Murna dagawa!
Lokacin aikawa: Fabrairu-09-2023