Motsa jiki

motsa jiki
Bayanai
Ƙaramin ɓangare na	exercise (en) , health enhancing physical activity (en) , exertion (en) da lafiyar jiki
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)

Gudun ruwa (aquarunning)

Horon nauyi

Motsa jiki wani aiki ne na jiki wanda ke habaka ko kiyaye lafiyar jiki, da lafiya da kuma lafiya gaba daya.

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.

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.

Rabewa

Wata mai koyar da motsa jiki a Amurka tana koyar da ajinta.

Gabadayan motsa jiki an hada su zuwa nau'i uku, gwargwadon tasirin da suke da shi ga jikin dan adam:

• 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.
• 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.

Wannan motsa jiki ne

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.

Exercise trends

Worldwide there has been a large shift toward less physically demanding work. This has been accompanied by increasing use of mechanized transportation, a greater prevalence of labor-saving technology in the home, and fewer active recreational pursuits. Personal lifestyle changes, however, can correct the lack of physical exercise. 

Binciken da aka buga a shekarar 2015 ya nuna cewa hada hankali a cikin motsa jiki yana kara bin motsa jiki da ingancin kai, kuma yana da sakamako mai kyau a cikin tunani da kuma ilimin jiki.[1]

• Sports activities for exercising
• 
  Running helps in achieving physical fitness.
• 
  Skateboarding is good for cardiovascular health. 
• 
  Swimming as an exercise tones muscles and builds strength.
• 
  Athletics (ex. pole vault) as a form of exercise
• 
  Football as an exercise

Bambancin zamantakewa da al'adu

Yin motsa jiki ya bambanta a kowace ƙasa, kamar yadda motsa jiki ke yi. A wasu ƙasashe, mutane suna motsa jiki da farko a cikin gida (kamar a gida ko kulob din kiwon lafiya), yayin da a wasu, mutane suna yin motsa jiki a waje. Mutane na iya motsa jiki don jin daɗin kansu, kiwon lafiya da jin daɗi, hulɗar zamantakewa, gasa ko horo, da dai sauransu. Wadannan bambance-bambance za a iya danganta su da dalilai da yawa ciki har da wurin ƙasa da yanayin zamantakewa.

A Colombia, alal misali, 'yan ƙasa suna daraja da kuma murna da yanayin waje na ƙasarsu. A lokuta da yawa, suna amfani da ayyukan waje a matsayin tarurruka na zamantakewa don jin daɗin yanayi da al'ummominsu. A Bogotá, Colombia, ana rufe hanyar da ke da nisan kilomita 70 da aka sani da Ciclovía kowace Lahadi don masu tuka keke, masu gudu, masu tuka keke da sauran masu motsa jiki don yin aiki da jin daɗin kewayenta.

Hakazalika da Colombia, 'yan ƙasa na Kambodiya suna yin motsa jiki a waje. A cikin wannan ƙasar, wuraren motsa jiki na jama'a sun zama sanannun. Mutane za su taru a waɗannan wuraren motsa jiki na waje ba kawai don amfani da wuraren jama'a ba, har ma da shirya wasan motsa jiki da rawa, waɗanda ke buɗewa ga jama'a.

Sweden kuma ta fara bunkasa wuraren motsa jiki na waje, wanda ake kira utegym . Wadannan wuraren motsa jiki kyauta ne ga jama'a kuma galibi ana sanya su a cikin kyawawan wurare masu kyau. Mutane za su yi iyo a cikin koguna, su yi amfani da jiragen ruwa, kuma su yi gudu a cikin gandun daji don su kasance lafiya kuma su ji daɗin duniyar da ke kewaye da su. Wannan yana aiki sosai a Sweden saboda wurin da yake.

Yin motsa jiki a wasu yankuna na kasar Sin, musamman tsakanin wadanda suka yi ritaya, da alama yana da tushe ga jama'a. Da safe, ana gudanar da raye-raye a wuraren shakatawa na jama'a; waɗannan tarurruka na iya haɗawa da rawa na Latin, rawa na ballroom, tango, ko ma jitterbug. Yin rawa a cikin jama'a yana bawa mutane damar yin hulɗa da waɗanda ba za su yi hulɗa da su ba, suna ba da damar lafiyar jiki da fa'idodin zamantakewa.

Wadannan bambance-bambance na zamantakewa da al'adu a cikin motsa jiki suna nuna yadda mutane a wurare daban-daban da yanayin zamantakewa suna da dalilai daban-daban na motsa jiki da hanyoyin motsa jiki. Jiki na jiki na iya inganta kiwon lafiya da jin daɗi, da kuma inganta dangantakar al'umma da godiya ga kyawawan dabi'u.

Biya ko kasancewa daidai da shirin motsa jiki na iya zama ƙalubale ga mutane da yawa. Bincike ya gano dalilai daban-daban da yawa. Wasu dalilai sun haɗa da dalilin da ya sa mutum ke motsa jiki (misali, kiwon lafiya, zamantakewa), waɗanne nau'ikan motsa jiki ko kuma yadda aka tsara shirin motsa jiki, ko masu sana'a suna da hannu a cikin shirin, ilimi da ke da alaƙa da motsa jiki da kiwon lafiya، saka idanu da ci gaban da aka yi a cikin shirin motsa jiki.