Shirin Lafiya na Shekara na Ƙungiyar YuMuuv
Sannu, abokin YuMuuv!
Sunana Keitlin, kuma ina cikin ƙungiyar YuMuuv. Kuna son taimaka wa ma'aikatanku su ƙara motsa jiki a sabuwar shekara? Ko ma'aikatanku sun riga sun zama manyan masoyan ƙalubalen YuMuuv, kuma kuna buƙatar sabon shiri don ci gaba da motsa jikinsu da kula da lafiyarsu – amma kuna neman wasu dabaru da farko? Kada ku damu, muna nan don taimaka muku! Ga yadda ƙungiyarmu take yi, da kuma shekarar motsa jiki da muka tsara wa kanmu.
Table of Contents
Mabuɗin rayuwa mai motsa jiki shi ne ɗorewa. Ƙoƙari na ɗan lokaci kaɗai bai isa ya inganta lafiyar ma'aikatanku da jin daɗinsu ba – kuna buƙatar sa mutane su shiga a dama da su a duk shekara. Shi ya sa muka tsara shekarar gaba ɗaya tun da wuri, don mu ƙara gina kyawawan halaye masu taimaka wa lafiya.
1. Janairu: Sabuwar Shekara, Sabon Ni
Aiki: Mintunan motsa jiki mai ƙarfi
Nau'i: Ɗorewa
Buri: Minti 10 a rana × kwanaki 21 cikin 31
Dukanmu mun taɓa jin wannan. Da zarar shekara ta fara, mutane sukan samu ƙwarin gwiwa, su shirya yin iya ƙoƙarinsu – mu ma haka. Amma ba yawan horon da kuke yi a rana ɗaya ne ke da muhimmanci ba; ɗorewa ce ke kawo sakamako mafi kyau. An tsara ƙalubalen ɗorewa ne don gina ɗabi'a, shi ya sa muke fara shekara da shi. Burinmu shi ne yin mintunan motsa jiki mai ƙarfi guda 10 a kwanaki 21 daga cikin kwanaki 31 na Janairu.
2. Fabrairu: Mu Ƙone Kalorin Burodin Nan!
Aiki: Kalori
Nau'i: Na haɗin gwiwa
Buri: 500,000 kcal tare
A yanzu mun saba da tsarinmu kuma muna cike da ƙwarin gwiwa – lokaci mafi dacewa don ƙalubalen haɗin gwiwa. Kalori hanya ce mai kyau ta auna ci gaba wajen saita buri na musamman masu daɗi. A Estonia, muna bikin Shrove Tuesday a Fabrairu, wanda ke nufin cin ƙananan burodi masu kirim da yawa. Ɗaya daga cikin waɗannan burodi yana da kusan kalori 280, don haka burinmu na ƙona kalori 500,000 tare ya yi daidai da kusan burodi 1,785.
3. Maris: Gagarumin Motsin Maris
Aiki: Matakai
Nau'i: Jimilla
Buri: Matakai 10,000 kowace rana
Ƙalubalen matakai mai yiwuwa shi ne mafi sauƙi: ku fita yawo, ku tara matakai, jikinku kuma zai amfana. Yayin da lokacin bazara ke gabatowa a hankali, wannan ne lokacin da ya dace da ƙalubalen matakai da zai sa ƙungiyar ta yi aƙalla matakai 10,000 a rana. Muna gudanar da taro muna tafiya, muna shaƙar iska mai daɗi a lokacin hutun abincin rana, kuma muna amfani da matakala maimakon lif – matakan kuma sukan taru ba tare da mun lura ba.
4. Afirilu: Babban Ƙalubale – Ba Wasa Ba
Aiki: Ma'aunin motsa jiki
Nau'i: Jimilla
Buri: Ma'aunin motsa jiki na 80%
A Afirilu, muna kawo sabon salo da babban ƙalubale na farko a shekarar. Muna son gwada ƙarfinmu, kuma wannan watan dama ce mai kyau: zuwa ƙarshen Afirilu, muna son kaiwa 80% a ma'aunin motsa jiki. A ƙalubalen ma'aunin motsa jiki, kowa yana ƙoƙarin cimma burin matakai na kullum, burin kalori na kansa (bisa jinsi, shekaru, tsawo da nauyinsa), da kuma burin mintunan motsa jiki mai ƙarfi. Ga duk wanda burin ya yi wa wahala sosai, muna ƙara ƙalubalen shigar da bayanai da hannu a gefe – misali, atisayen tsokokin ciki – domin kowa ya iya shiga ya yi ƙoƙari.
5. Mayu: Maraton na Mayu
Aiki: Nisa
Nau'i: Ɗorewa
Buri: 8 km a rana × kwanaki 21 cikin 31
Lokacin zafi yana gabatowa, kuma tara kilomita hanya ce mai kyau ta kula da jiki. Ƙalubalen ɗorewa na wannan watan shi ne yin tafiyar aƙalla kilomita 8 a aƙalla kwanaki 21.
6. Yuni: Mu Ƙara Ƙarfi a Lokacin Zafi
Aiki: Atisayen turawa
Nau'i: Ɗorewa
Buri: Turawa 50 a rana × kwanaki 26 cikin 30
Lokacin zafi lokaci ne na hutu, lokacin da mutane da yawa ke yin tafiye-tafiye, gano sababbin wurare da yawan zirga-zirga. A wannan watan, muna mayar da hankali kan ƙarfafa jiki maimakon haka. Atisayen turawa yana aiki a kan rukunin tsokoki da yawa lokaci guda, kuma ana iya yin sa a ko'ina – a bakin teku, a wani wurin yawon buɗe ido ko a cikin yanayi. Burin shi ne yin aƙalla turawa 50 a rana a aƙalla kwanaki 26. Raba hotunan wuraren da ba a saba yin turawa ba da ƙungiyar a hirar YuMuuv yana da daɗi.
7. Yuli: Ruwa Yana Sauya Komai!
Aiki: Shan ruwa
Nau'i: Ɗorewa
Buri: Lita 2 a rana × kwanaki 25 cikin 31
Ruwa ne babban abin da ya fi yawa a jikin ɗan Adam kuma yana da muhimmanci ga dukkan jiki, amma duk da haka mutane da yawa ba sa shan isasshe. A wannan watan, muna mayar da hankali kan shan ruwa don gina kyawawan halaye a cikin ƙungiyar gaba ɗaya. Ƙalubalen yana da sauƙi: ku sha aƙalla lita 2 na ruwa a aƙalla kwanaki 25 na watan. A matsayinsa na ƙalubalen ɗorewa, yana taimakawa wajen mayar da shan ruwa akai-akai ɗabi'a – tare da samun ƙarin kuzari a matsayin lada.
8. Agusta: Babban Ƙalubale – Agustan Wasanni
Aiki: Ma'aunin motsa jiki
Nau'i: Jimilla
Buri: Ma'aunin motsa jiki na 90%
Babban ƙalubale na biyu na shekarar. Burin ma'aunin motsa jiki ya ƙaru da maki 10 na kashi ɗari daga na Afirilu, amma zuwa yanzu ƙungiyar tana ƙara motsa jiki sosai, don haka muna da tabbacin kowa zai iya kaiwa 90%. Kamar yadda muka yi a Afirilu, muna ƙara ƙalubalen shigar da bayanai da hannu ga duk wanda burin ya yi wa wahala sosai – a wannan karon, misali, aƙalla tsugunawa 50 a rana na tsawon makonni biyu.
9. Satumba: Mu Zagaya Estonia da Ƙafa!
Aiki: Nisa
Nau'i: Na haɗin gwiwa
Buri: 1,900 km tare
Wani ƙalubalen haɗin gwiwa mai daɗi, a wannan karon ya mayar da hankali kan kilomita. Muna son danganta burin nisa da wurare masu ban sha'awa – a wannan karon, muna son yin tafiyar kilomita 1,900 a matsayin ƙungiya zuwa ƙarshen watan.
10. Oktoba: Watan Natsuwa
Aiki: Mai da hankali ga halin yanzu
Nau'i: Ɗorewa
Buri: Minti 20 don kanku kowace rana
Ranar 10 ga Oktoba ita ce Ranar Lafiyar Ƙwaƙwalwa ta Duniya, don haka a wannan watan muna ba lafiyar ƙwaƙwalwa kulawa ta musamman. Muna ƙoƙarin ware aƙalla minti 20 kowace rana don kanmu da wani abu da muke jin daɗinsa – karanta littafi, yin bimbini ko yawo a cikin iska mai daɗi. Keɓe lokaci don kanku yana da muhimmanci wajen kula da hankalinku.
11. Nuwamba: Nuwamban Motsa Jiki
Aiki: Matakai
Nau'i: Ɗorewa
Buri: Matakai 10,000 a rana × kwanaki 25 cikin 30
Ƙarshen shekara yana gabatowa – dama ta ƙarshe ta gina halaye masu kyau ga lafiya domin shekara mai zuwa. Lokaci ne mai kyau don komawa ga ƙalubalen matakai da muka saba, a wannan karon da burin ɗorewa: matakai 10,000 a aƙalla kwanaki 25 na watan.
12. Disamba: Babban Ƙalubale – Watan Tunawa
Aiki: Ma'aunin motsa jiki
Nau'i: Jimilla
Buri: Ma'aunin motsa jiki na 100%
Babban ƙalubale na ƙarshe a shekarar – ƙoƙari ɗaya na ƙarshe kafin mu kammala mu waiwayi abin da muka yi. Kowane babban ƙalubale ya ƙara burin ma'aunin motsa jiki da maki 10 na kashi ɗari, don haka a Disamba burin shi ne 100%. Yana iya zama kamar da wahala, amma bayan shekara mai cike da motsa jiki, mun shirya don ƙoƙari na ƙarshe kafin kowa ya ɗauki kansa a matsayin zakara. Kamar sauran watannin manyan ƙalubale, muna ƙara ƙalubalen shigar da bayanai da hannu na makonni biyu domin kowa ya iya shiga – misali, riƙe jiki a miƙe a kan gwiwar hannu na minti 5 kowace rana.
13. Kammalawa
Wannan misali ɗaya ne kawai na yadda shekara tare da YuMuuv za ta kasance: mai cike da motsa jiki, ƙalubale masu dacewa da kuma hanya mai daɗi ta kula da lafiya. Kowane kamfani zai iya ƙirƙirar shirin da ya dace da burinsa da buƙatunsa. Idan kuna son adana lokaci, ku yi rajistar zaman nuna manhajar kuma za mu shirya kamfaninku don shekara mai nasara a cikin 'yan mintoci kaɗan. Haka kuma za ku iya kwatanta tsare-tsaren da ya fi bambancin ayyuka, mai mayar da hankali kan motsa jiki da da ya fi ba kowa damar shiga. Ku ci gaba da motsa jiki!
