Mayar da motsa jiki zuwa matakai

Sauƙaƙa mayar da mintunan motsa jikinka zuwa matakai!

Amfanin matakai

An daɗe ana amfani da matakai a matsayin ma'aunin motsa jiki a ko'ina. Suna da sauƙi, suna da sauƙin fahimta, kuma suna ba da ma'auni ɗaya don kwatanta ayyukan motsa jiki na mutane masu matakan ƙoshin lafiya daban-daban. Ko kana yawo a ofis, kana tattaki a tsaunuka, ko kana rawa a falonka, matakai suna ba ka hanyar auna ƙoƙarinka da ma'auni ɗaya.

Buƙatar sassauci

Ko da yake matakai ma'auni ne mai kyau wajen bin diddigin motsa jiki, ba kowane nau'in motsa jiki ne ya shafi taka ƙafa ba. Mutane da yawa suna yin motsa jiki kamar yoga, ɗaga nauyi, ko iyo, waɗanda ba sa fassaruwa kai tsaye zuwa adadin matakai. A nan ne mayar da motsa jiki zuwa matakai yake da amfani, yana samar da sassauci da damar kowa ya shiga ƙalubalen inganta lafiya.

Haɗa nau'o'in motsa jiki

Mayar da motsa jiki zuwa matakai ba wai maye gurbin matakai ba ne, sai dai haɗa ƙalubalen da suka dogara da matakai da sauran nau'o'in motsa jiki. Wannan ya amince cewa ba kowa ne zai iya ko yake son mayar da hankali ga adadin matakai kawai ba, kuma hakan ba laifi ba ne. Manufarsa ita ce ba kowa dama, la'akari da yanayin kowane mutum, da ƙarfafa mutane su ci gaba da motsa jiki ta hanyar da ta dace da su.


Jadawalin mayarwa zuwa matakai

Motsa jiki Mai sauƙi* Matsakaicin ƙarfi* Mai tsanani*
Motsa jikin aerobik 80 100 120
Wasannin tsalle da jujjuyawa 80 100 120
Aikido 70 90 110
Airsoft 60 80 100
Motsa jiki a ruwa 70 90 110
Harbin kibiya 40 60 80
Badminton 60 80 100
Rawar bale 60 80 100
Motsa jikin barre 50 70 90
Ƙwallon baseball 70 90 110
Ƙwallon kwando 90 110 130
Ƙwallon raga a bakin teku 70 90 110
Ƙwallon biliyad 30 40 50
Hawan keke 70 90 110
BodyPump 80 100 120
Kwanciya kan allo a raƙuman ruwa 50 70 90
Hawan ƙananan duwatsu ba tare da igiya ba 70 90 110
Bowling 30 40 50
Dambe 110 130 150
Dambe (da buhu mai nauyi) 90 110 130
Jiu-Jitsu na Brazil 70 90 110
Motsa jiki da nauyin jiki 60 80 100
Tuƙa kwalekwale 50 70 90
Capoeira 80 100 120
Ƙwallon kurket 60 80 100
Tafiya mai nisa da siket ɗin ƙanƙara 75 95 115
Crossfit 110 130 150
Curling 40 60 80
Rawa 70 90 110
Nutsewa 30 40 50
Golf da faifai 40 60 80
Wasan kauce wa ƙwallo 70 90 110
Motsa jiki da na'urar elliptical 80 100 120
Hawan doki (tsallake shinge) 60 80 100
Fafatawa da takobi 60 80 100
Fafatawa da takobi (foil) 60 80 100
Kamun kifi 40 60 80
Ƙwallon Amurka na tutoci 70 90 110
Kamun kifi da ƙugiyar ƙuda 40 60 80
Ƙwallon tebur mai sanduna 30 40 50
Ƙwallon ƙafa 90 110 130
Wasan jefa faifai 40 60 80
Aikin lambu 40 60 80
Golf 40 60 80
Wasannin jimnastik 70 90 110
Ƙwallon hannu 90 110 130
Yoga na Hatha 30 40 50
Tsalle mai tsayi 80 100 120
Tattaki 70 90 110
Hoki 85 105 125
Hawan doki 60 80 100
Hoki a kan ƙanƙara 80 100 120
Gudun siket a kan ƙanƙara 70 90 110
Hawan keke a cikin ɗaki 60 80 100
Tuƙa jirgin motsa jiki a cikin ɗaki 80 100 120
Yawo a iska a cikin ɗaki 60 80 100
Jazzercise 70 90 110
Jiu-Jitsu 70 90 110
Wasan jefa abubuwa ana cafewa 40 60 80
Waƙar karaoke 30 40 50
Karate 90 110 130
Tuƙa kayak 60 80 100
Hawan allo da laima a ruwa 80 100 120
Krav Maga 90 110 130
Lacrosse 80 100 120
Tafiya tare da ƙungiyar makaɗa 60 80 100
Ƙaramin golf 30 40 50
Hawan keke a tsaunuka 75 95 115
Tafiya da sandunan Nordic 60 80 100
Neman hanya da taswira da kamfas 60 80 100
Tenis na paddle 60 80 100
Tuƙa allo a ruwa da kwale 50 70 90
Wasan harbin ƙwallon fenti 60 80 100
Parkour 90 110 130
Pilates 60 80 100
Ƙwallon tebur 40 60 80
Wasa da yara 50 70 90
Tsalle da sandar pogo 60 80 100
Rawa a kan sanda 70 90 110
Polo 80 100 120
Ɗaga nauyi na ƙarfin jiki 40 60 80
Racketball 70 90 110
Racquetball 70 90 110
Jimnastik tare da kiɗa 70 90 110
Roller Derby 70 90 110
Gudun siket mai tayoyi 60 80 100
Hawan duwatsu 90 110 130
Tsallake tangarɗa da igiyoyi 70 90 110
Tuƙa jirgin kwale 80 100 120
Rugby 90 110 130
Gudu 100 120 140
Tuƙa jirgin ruwa mai tuta 50 70 90
Nutsewa da kayan shaƙar iska 40 60 80
Gudun siket ɗin ƙanƙara irin na skate 75 95 115
Hawan allo mai tayoyi 60 80 100
Tsalle da siket ɗin ƙanƙara 80 100 120
Gudun siket ɗin ƙanƙara 75 95 115
Tafiya a kan igiya mai sassauci 50 70 90
Snooker 30 40 50
Iyo da bututun shaƙar iska 40 60 80
Hawan allo a kan ƙanƙara 70 90 110
Tuƙa babur ɗin ƙanƙara 60 80 100
Hawan keken motsa jiki 60 80 100
Squash 90 110 130
Hawan matakala 80 100 120
Atisayen ƙara ƙarfi 40 60 80
Miƙa jiki 30 40 50
Hawan allo a raƙuman ruwa 60 80 100
Iyo 80 100 120
Ƙwallon tebur 40 60 80
Tai Chi 40 60 80
Tenis 70 90 110
Wasannin guje-guje da tsalle-tsalle 90 110 130
Tsalle a kan trampoline 60 80 100
Ƙwallon raga 60 80 100
Hawan allo da jirgin ruwa ke ja 70 90 110
Tafiya 60 80 100
Polo na ruwa 80 100 120
Ɗaga nauyi 40 60 80
Tafiya da keken guragu 80 100 120
Yoga (mai sauƙi) 30 40 50
Yoga (mai kuzari) 80 100 120
Zumba 70 90 110

* adadin matakai a minti ɗaya
 

Muhimmancin mayar da motsa jiki zuwa matakai

1. Daidaita nau'o'in motsa jiki

Ɗaya daga cikin manyan dalilan da suka sa mayar da motsa jiki zuwa matakai yake da amfani shi ne yana ba nau'o'in motsa jiki daban-daban ma'auni ɗaya. A ƙalubalen matakai na gargajiya, ayyuka kamar hawan keke ko iyo na iya zama ba sa shiga lissafin burin matakai, hakan ya sa masu son waɗannan ayyuka su ji an ware su. Ta hanyar mayar da motsa jiki zuwa matakai, kowa zai iya ba da gudummawa ga ƙalubalen, yana mai da shi adalci kuma mai ba kowa dama.

2. Ƙarfafa yin nau'o'i daban-daban

Ko da yake matakai ma'auni ne mai kyau, mayar da hankali gare su kawai na iya takaita fahimtar motsa jiki. Wasu mutane na iya maƙale wa cimma wani adadin matakai, suna yin watsi da sauran nau'o'in motsa jiki. Mayar da motsa jiki zuwa matakai yana ƙarfafa yin nau'o'i daban-daban, ta hanyar ba mahalarta damar gwada ayyuka iri-iri tare da ci gaba da ba da gudummawa mai ma'ana ga ƙalubalen.

3. Daidaitawa da buƙatun mutum

Ba duk burin ƙoshin lafiya ne iri ɗaya ba. Wasu mutane na iya son ƙara juriyar zuciya da jijiyoyin jini, yayin da wasu ke mayar da hankali ga atisayen ƙara ƙarfi ko sassaucin jiki. Mayar da motsa jiki zuwa matakai yana ba da damar daidaita abubuwa da buƙatun mutum, ta hanyar barin masu amfani su zaɓi ayyukan da suka dace da nasu manufofin ƙoshin lafiya. Wannan sassaucin yana sa mahalarta su ci gaba da sha'awa da himma.

Yadda mayar da motsa jiki zuwa matakai ke aiki

An tsara fasalin mayar da motsa jiki zuwa matakai na YuMuuv ya zama mai sauƙin amfani da fahimta. Ga yadda yake aiki:

  1. Zaɓi motsa jikinka: Yayin shiga ƙalubalen inganta lafiya, masu amfani za su iya zaɓar daga nau'o'in motsa jiki da yawa da ke cikin manhajar. Wannan ya haɗa da komai daga ayyukan da suka dogara da matakai zuwa yoga, ɗaga nauyi, iyo, da sauransu.

  2. Saita tsawon lokaci: Bayyana tsawon lokacin da ka yi kana motsa jiki. Misali, idan ka halarci ajin yoga na mintuna 45, za ka shigar da mintuna 45.

  3. Mayar zuwa matakai: Tsarin lissafin YuMuuv yana ƙididdige adadin matakai da ya yi daidai da nau'in motsa jiki da tsawon lokacinsa. An tsara wannan mayarwar ta zama daidai gwargwadon yiwuwa, domin ta wakilci ƙoƙarinka cikin adalci.

  4. Ba da gudummawa ga ƙalubalen: Daga nan ana ƙara matakan da aka samu ta wannan mayarwar zuwa jimillar matakanka na ƙalubalen. Wannan yana ba ka damar bin diddigin ci gabanka da ganin yadda ayyukan da ka zaɓa ke taimaka maka wajen cimma burinka na inganta lafiya.

Bayan matakai: sauran zaɓuɓɓukan ƙalubale

Ko da yake mayar da motsa jiki zuwa matakai ya kawo babban sauyi ga mutane da yawa, YuMuuv ya fahimci cewa bambancin zaɓuɓɓuka yana ƙara wa rayuwa armashi. Manhajar tana ba da ƙarin zaɓuɓɓukan ƙalubale domin biyan manufofi da zaɓuɓɓukan inganta lafiya iri-iri.

1. Ƙalubalen lokacin motsa jiki

Ga waɗanda suka fi son bin diddigin lokacin da suka yi suna motsa jiki, YuMuuv yana ba da ƙalubalen da suka dogara da lokacin motsa jiki. Ko burin shi ne yin mintuna 150 na motsa jiki mai matsakaicin ƙarfi a mako ko saita burin tsawon lokacin motsa jiki na kullum, waɗannan ƙalubalen suna ƙarfafa motsa jiki akai-akai ba tare da buƙatar mayarwa zuwa matakai ba.

2. Ƙalubalen ma'aunin motsa jiki

Ƙalubalen ma'aunin motsa jiki suna duba lafiyar mutum gaba ɗaya ta hanyar la'akari da nau'o'in motsa jiki daban-daban da tasirinsu ga lafiyar jiki baki ɗaya. Mahalarta suna samun maki bisa nau'in ayyukansu da ƙarfin da suka yi su da shi, suna ƙarfafa hanyar samun ƙoshin lafiya mai daidaito kuma mai kula da kowane ɓangare.