Binciken kimiyya ya nuna hakatsallake igiyayana ƙone calories 1,300 a cikin sa'a guda, wanda yayi daidai da sa'o'i uku na tsere.Akwai gwaje-gwaje: Kowane Minti Jump sau 140, tsalle minti 10, tasirin motsa jiki daidai da tsere na kusan rabin sa'a.Nace igiya tsallena wata daya, sau 70-80 a minti daya, yin tsalle minti 30-40 kowace rana game da zai iya rasa mai 3kg.Idan kuma tare da bututu rufe, rage tasirin mai zai fi kyau.A lokaci guda kuma.tsallake igiya ba zai iya taimakawa kawai asarar nauyi ba har ma a kan dukkanin tsokar jiki yana da wani tasiri na motsa jiki.Hakanan yana iya ba da damar tsarin numfashi, zuciya, da tsarin jijiyoyin jini don samun isasshen motsa jiki.
Ta wannan hanyar, haƙiƙa tsallake igiya zaɓi ne mai kyau don lafiya mai kyau.Amma kar ka damu, sabodaigiya tsallekamar mai sauƙi, amma kuna buƙatar koya don fahimtar cewa ilimin ba mai sauƙi ba ne.Kwatsam yayi tsalle ba daidai ba, amma tasirin ba shi da kyau oh!
Ga wasu kurakuran da za ku iya yi game da igiya mai tsalle:
1. igiya mai tsalleba game da tsalle kamar yadda zai yiwu ba
Yin tsalle-tsalle koyaushe yana cutar da marukanku ne kawai kuma yana sa su yi kauri a gani.
2. Ku tafi kai tsaye sama da ƙasa ba tare da lanƙwasawa ba
Wannan ya fi kowa a cikin gwanintaigiya tsalle.Don bin saurin igiyar tsalle, kawai ya sauka akan Tiptoe.Koda yayi kyau,igiya tsalle yana sanya matsi mai yawa akan haɗin gwiwar gwiwa kuma yana sa ku fi dacewa ku sami rauni.
3. Tsalle igiyalokacin da kafa a waje adadi takwas tsalle igiya, ciki adadi takwas
Na farko zai haifar da ciwon kafa na gaba, jagorancin ƙafa ba daidai ba ne, da kuma yadda za a yi duk ciwo.Ƙarshen ya ji rauni gwiwa, dogon lokaci na farashin gwiwa.
4.Kada ki rinka murza igiyar da yawa da kafadu
Wannan zai haifar da ciwon kafada kawai washegari, zai fi dacewa tare da manne hannu na sama da hannun gaba da wuyan hannu suna murzawa.igiya.
To yaya ya kamata mu yi amfani da shitsallake igiyaa kimiyyance kuma daidai?
Mataki 1: zaɓi igiya tsalle daidai
1. Igiyar da aka ba da shawarar tana da haske, tana ɗaukar nauyi, zai fi dacewa tare da aikin kirga igiya mai tsalle.
2. Riƙe riƙon da hannaye biyu, ƙafa ɗaya akan igiya, kuma ja datsalle igiyamik'ewa, tsayin kawai ga k'irjinsa.
Mataki na 2: Koyaushe dumama kafinigiya tsalle
Tabbatar cewa kun shimfiɗa maruƙanku da tendons na Achilles, waɗanda sune mafi mahimmanci.Domin datsalle igiyatsari a cikin wadannan wurare guda biyu ko da yaushe yana cikin matsanancin tashin hankali.Abubuwan da aka ba da shawarar dumama motsi kamar jacks masu tsalle-tsalle, ɗaga ƙafafu masu tsayi, bugun baya, da sauransu.Farawa ba tare da dumama sama ba na iya haifar da ciwon tsoka cikin sauƙi.
Mataki na 3: Muhimman Ayyuka
1. Tsaya ta dabi'a tare da hannayenku akantsalle igiya;lankwasa hannuwanku zuwa ɓangarorinku
2. Kar ku yi Tsalle Maɗaukaki, kawai 3 zuwa 5 cm.Mafi kyawun saukowa matashin gwiwa, diddige a cikin dukkan tsari yana kashe ƙasa.
3. Ka kiyaye cikinka sosai, baya madaidaici, kuma ka shaka a dabi'ance.
4. Kada ki dinga jujjuya igiyar da yawa yayin da kuke tsalle, ku matse hannayenku na sama sannan ku karkatar da igiyar da hannayenku da wuyan hannu.
Mataki na 4: Mikewa bayan tsalle
Wannan yana da matukar muhimmanci!Kafin da bayan kowane motsa jiki, matsakaicin mikewa yana da matukar muhimmanci.
Na gaba shinetsalle igiyamatakan kariya:
1. Tsallake igiya kuma rage kiba a hankali
Kada ku saurari intanit koyaushe yana cewa "Motsi, wata siraran kilo 30."Kar a yi tsallen igiya sau 2,000 a rana.Kada ku tafi don gudun, tafi mataki-mataki.Misali, kawai fara 500, bayan daidaitawa don ƙara zuwa 1000, bi da sama.
2. Kada kutsalle igiyaba takalmi kuma a guji yin tsalle a ƙasa mai wuya
Zai fi kyau a sa sneakers tare da maɗaukakiyar insoles.Yi ƙoƙarin kada ku yi tsalle a kan ƙasa mai wuya kamar kankare.Wannan na iya lalata haɗin gwiwa kuma ya haifar da raunin gwiwa.Idan kuna son tsalle a gida, zai fi kyau ku sami matashin matashin kai.Ba za a iya damun ƙasa, amma kuma iya kare kansu.
Bugu da ƙari, ƙasa, ya kamata ku kula da igiya mai tsalle ba duk ƙwallon ƙafa a ƙasa ba, tare da ƙwallon ƙafa.
3. Kar a yi tsalle a kan komai a ciki
Yin tsallake-tsallake a kan komai a ciki yana da kyau ga asarar mai, amma yana iya haifar da raguwar sukarin jini.Kada ku tsallake igiya minti 30 kafin abinci da awa daya bayan cin abinci.Yana iya haifar da matsalolin ciki.
4. Kafa, gwiwa yana da mutumin da ya ji rauni, ƙarfin jiki kansa mai rauni, bai dace da igiya mai tsalle ba.
Tare da babban nauyin babban matsa lamba akan abokin gwiwa,igiya tsallekawai zai kara nauyi akan gwiwa.Na gaba, babban mutum mai ƙirji ya tsalle igiya don so ya lura, dole ne ya shirya tufafin wasanni, in ba haka ba zai iya saboda dalili mai nauyi, ya rushe danyen zafi.
Lokacin aikawa: Satumba-28-2022