Motsa jiki
 motsa jiki | |
|---|---|
 | |
| Bayanai | |
| Ƙaramin ɓangare na |
exercise (en)  , health enhancing physical activity (en) da exertion (en) |
| Bangare na |
physical culture (en) , sport, games, physical exercises (en) da sports training (en) |
| Mabiyi |
warming up (en) |
| Ta biyo baya |
cooling down (en) |
| Yana haddasa |
neurobiological effects of physical exercise (en) |
| Karatun ta |
sports science (en) |
Motsa jiki wani aiki ne na jiki wanda ke habaka ko kiyaye lafiyar jiki da lafiya da kuma lafiya gabadaya.[1]
Ana yin shi don dalilai daban-daban, don taimakawa girma da hadaka karfi, hadaka tsokoki da tsarin zuciya da jijiyoyin jini, kwarewar wasan motsa jiki, asarar nauyi ko kiyayewa, inganta lafiya, ko kawai don jin dadi. Mutane da yawa sun zabi yin motsa jiki a waje inda za su iya taruwa cikin gungiyoyi, 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]
Rabewa
[gyara sashe | gyara masomin]
Gabadayan motsa jiki an hada su zuwa nau'i uku, gwargwadon tasirin da suke da shi ga jikin dan adam:[4]
- motsa jiki shine duk wani aikin jiki wanda ke amfani da manyan gungiyoyin tsoka kuma yana sa jiki yayi amfani da iskar oxygen fiye da yadda zai yi yayin hutawa. Manufar motsa jiki shine don kara karfin zuciya. Misalan motsa jiki sun hada da gudu, keke, ninkaya, tafiya mai karfi, tsallake igiya, tuki, 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, karfafa, da kuma kara tsoka taro, kazalika da inganta da yawa yawa, ma'auni, da daidaitawa. Misalan motsa jiki masu karfi sune tura-ups, ja-up, lunges, squats, latsa benci. Har ila yau, motsa jiki na anaerobic ya hada 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 kara karfin tsoka na gajeren lokaci.
- Motsa jiki yana mikewa da tsawaita tsokoki. Ayyuka irin su shimfidawa suna taimakawa wajen inganta sassaucin hadin gwiwa da kiyaye tsokoki. Manufar ita ce inganta yanayin motsi wanda zai iya rage yiwuwar rauni.
Hakanan motsa jiki na iya hadaawa da horo wanda ke mai da hankali kan daidaito, karfin hali, karfi, da sauri.
Nau'in motsa jiki kuma za'a iya rarraba su azaman mai karfi 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 daukar nauyi) na iya haifar da matsin lamba na systolic ya tashi sosai, ko da yake na dan lokaci, yayin aikin motsa jiki.[5]
Manazarta
[gyara sashe | gyara masomin]- ↑ 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.