Ka Ƙirƙiri Al'ada don Ka Hutu da Kuma Warkewa a Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan W

Me Ya Sa Hutu da Warkewa Ya Dace ga Masu Wasa da Ƙananan Ƙasa

Ƙananan ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙarfe na ƙar

Halin da Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan

Fahimtar abin da ke faruwa a matakin tsokoki yana bayyana dalilin da yasa hutawa ba ta da ma'amala. Lokacin da kake wasa da ƙananan ƙarfe, kuna shiga cikin ƙarancin orbicularis oris, buccinator, da sauran tsokoki na fuska cikin raguwa mai ɗorewa. Waɗannan ƙananan tsokoki suna fuskantar ƙananan hawaye kamar waɗanda suke cikin manyan tsokoki na kashin bayan horo na juriya. Ba tare da lokutan dawowa ba, kumburi yana tarawa, kwararar jini tana raguwa, da kuma haɓakar aiki. Hakanan mahimmancin tsokoki na numfashi ne - diaphragm, intercostals, da abdominalswanda ke fuskantar aiki mai yawa, maimaitawa. Mai da hankali yana ba waɗannan tsokoki damar gyarawa, dawo da kwanciyar hankali, da haɓaka jimiri. Bincike ya nuna cewa ƙwancin ƙwayoyin tsoka yana ƙaruwa yayin hutawa, musamman bayan barci, yana sa dawo da ƙarfi ya zama dole ga masu wasa da ƙwayoyin da ke aiki da ƙarfi da kuma samun nasara. Ga windows, hutawa ba ta da ƙarfi; ba ta da ƙarfi; sake dawowa.

Muhimman Abubuwan da Za Su Sa Ka Yi Hutu da Kuma Farin Ciki

Yin aikin da zai taimaka wa mutum ya huta kuma ya warke ya ƙunshi fiye da yin hutu a lokacin horo.

Aikin motsa jiki na tsari: Aikin motsa jiki na tsari: Aikin motsa jiki na yau da kullum yana da mahimmanci.
]An tsara hutu: Gajere, hutu na ganganci yayin motsa jiki don kauce wa gajiya. Yi amfani da lokaci don tabbatar da daidaito.
FLT:0]] Bayan-Wasan Cool-Down: Ayyuka masu laushi ko fasahar numfashi waɗanda ke kwantar da tsokoki bayan wasa. Wannan yana ba da siginar jikinka don canzawa daga motsa jiki zuwa yanayin dawowa.
Halin bacci mai kyau yana da mahimmanci don gyara tsokoki, ƙarfafa ƙwaƙwalwar ajiya, da kuma tsabta ta hankali.
Hidrating and Nutrition: Taimaka wa jikinka ya dawo ta hanyar daidaitaccen abinci mai wadataccen furotin, abinci mai hana kumburi, da isasshen shan ruwa.
FLT:0]]Kayan jiki: Ƙarfafa tsokoki masu tallafawa da inganta lafiyar jijiyoyin jini. Ƙarfin core da kuma dacewa ta aerobic kai tsaye suna tasiri ga ƙarancin ƙarfin ƙarfe da ƙarfin farfadowa.
Ranakun farfadowa da aiki: Ayyuka masu sauƙi a ranakun hutu kamar tafiya, shimfiɗa, ko motsa jiki na numfashi mai laushi suna haɓaka gudanawar jini ba tare da yin amfani da tsokoki ba.

Tsarin Ayyukan Ayyuka don Mafi Girma Cirewa

Ya kamata a raba zaman motsa jiki mai tasiri don ƙananan ƙarfe zuwa dumi, aikin fasaha, wasan kwaikwayo, da sanyaya. Warm-up yana shirya tsokoki tare da sautin sanyi, sautin dogon, da kuma motsa jiki na numfashi. Tsarin fasahar yana nufin ƙwarewa na takamaiman lokaci (2030 minti). Ya kamata a rarraba aikin wasan kwaikwayon zuwa gajerun sassa tare da hutu tsakanin. Cool-down shine keɓaɓɓen lokacin minti 5 na wasa mai laushi, jinkirin ko numfashi don dawo da jiki zuwa yanayin hutawa. Ta hanyar raba waɗannan matakan a fili, kuna guje wa tarkon ci gaba, ba tare da katsewa ba wanda ke gajiyar da hankali ba.

Jagora a Mataki na Gina Al'adarka

Ka bi waɗannan matakai don ka yi aiki na yau da kullum da ke haɗa da hutu da kuma warkewa:

Yi nazarin dabi'unku na yanzu: Kula da tsawon lokacin da kuke wasa da kuma yadda kuke wasa a halin yanzu. Yi la'akari da duk wata alama ta gajiya, tashin hankali, ko rashin jin daɗi. Kiyaye rajista na mako guda don gano ƙira.
Saita Manufofin Aiki na Gaskiya: Bayyana abin da kake son cimmawa a kowane zaman ka'idar sauti, magana, juriya, ko wani takamaiman sashe.
Rarraba aikin zuwa sassan: Misali, yi aiki na minti 25 mai da hankali kan fasaha, sannan huta minti 510. Yi amfani da Hanyar Pomodoro ko kuma irin wannan hanyar toshe lokaci.
Yi amfani da Micro-Breaks: Kowane minti 20 30, ka bar kayan aiki. Ka miƙa ƙofar ka, ka mirgine kafadu, ka numfashi a hankali. Ko da na dakika 60 yana taimakawa sake saita gajiya ta neuromuscular.
Sanya Cool-Down bayan motsa jiki: Ƙarshen kowane zaman tare da minti 5 na jinkirin wasa, a hankali, dogon sautin laushi a ƙananan motsi ko numfashi mai zurfi ba tare da murya ba. Wannan yana rage tashin hankali a hankali.
Ci gaba da daidaitaccen jadawalin bacci: Ka yi niyyar yin bacci na awanni 7 a kowace dare. Je ka kwanta ka farka a lokaci guda kowace rana don daidaita sautin rana. Ka guji allon minti 30 kafin ka barci.
FLT:0]] Goyi bayan Jikinka tare da Gina Jiki da Ruwa: Ka mai da hankali kan abinci mai wadataccen furotin, carbohydrates masu rikitarwa, da abinci mai hana kumburi kamar berries, kwayoyi, da ganyayyaki. Ka kasance mai ruwa a duk rana; ka yi niyyar rabin nauyin jikinka a cikin ruwan 'ya'yan itace.
Ya hada da Yanayin Jiki: Shiga cikin motsa jiki wanda ke gina ƙarfin core, inganta jimla, da haɓaka ƙoshin lafiya na zuciya.
Aƙalla rana ɗaya a mako ba tare da wasa ba yana ba da damar dawo da tsokoki gaba ɗaya. Yi amfani da wannan rana don sauraro, nazarin ƙididdiga, ko aikin tunani ba tare da kayan aiki ba.

Nasihu don Yin Hutu Mai Kyau a Lokacin Aikin

Yin hutu da kyau fasaha ce a kanta. Ga wasu shawarwari don ka yi amfani da hutu sosai a lokacin da kake yin horo:

Mataki na farko da za a iya ɗauka a cikin kayan aiki shine a cikin jiki.
Fitar da lebe da tsokoki na fuska: Massages na lebe masu laushi, motsi masu zagaye masu sauƙi tare da yatsunsu, ko shimfiɗa fuska kamar busawa da wuyanku yana rage tashin hankali. Guji tashin hankali.
Aikin numfashi mai zurfi: Slow, deep breaths from the diaphragm oxygenate muscles and calm the mind. Inhale for 4 counts, hold for 4, exhale for 68. Wannan yana kunna tsarin jijiyoyin parasympathetic.
FLT:0: Ka kasance mai ruwa: Ka sha ruwa a lokacin hutu don hana bushewar baki da kuma kiyaye mucous membranes lafiya. Ka guji abubuwan sha masu sukari waɗanda zasu iya haifar da haɗarin kuzari.
Yi amfani da hutu don sake saita matsayinka. Tashi, mirgine kafadu, kuma ka daidaita kashin baya. Matsayi mara kyau da aka tara yayin motsa jiki na iya haifar da matsalolin baya da wuyansa.
Ka guji motsa jiki: Ka guji motsa jiki: Ka guji motsa jiki: Ka guji motsa jiki: Ka guji motsa jiki.

Hanyoyin Gyara Masu Aiki don Masu Wasa da Ƙananan Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Aikin farfadowa ya ƙunshi ayyukan da ke da ƙarancin ƙarfi waɗanda ke kula da yaduwar jini ba tare da ƙara matsa lamba ba. Ga masu wasa da ƙananan ƙarfe, wannan na iya haɗawa da tafiya, yoga mai sauƙi, ko yin kumfa don baya da kafadu. Abu mai sauƙi: bayan motsa jiki, ciyar da minti 10 kuna tafiya cikin kwanciyar hankali yayin da kuke shakatawa da hankali da makogwaro.

Ka San Lokacin da Kana Bukatar Ƙarin Hutu

A wasu lokatai, jikinka yana nuna cewa kana bukatar ka yi hutu sosai, amma ka mai da hankali ga waɗannan alamun da za su nuna cewa kana bukatar ka ƙara yawan lokacin hutu ko kuma ka nemi likita:

Jin zafi ko ciwo a lebe, a baki, ko a tsokoki na fuska da ba ya ragewa cikin sa'o'i kaɗan
Rage motsi ko kuma sauƙin motsawa a cikin bakin, kamar wahalar kafafu ko sauya rajista
Rashin ƙarancin sauti ko ƙarfin sauti duk da yin aiki da shi a kai a kai
Jin gajiya a hankali, rashin jin daɗi, ko kuma rashin dalili na yin aiki fiye da kwana biyu a jere
Gajiya ta gaba ɗaya, rashin barci, ko alamun rauni na amfani da shi sosai kamar kumburi ko jin daɗin bakin

Idan waɗannan alamun sun faru, ka yi la'akari da rage yawan aikin da kashi 50% na tsawon kwanaki kaɗan, ka ɗauki hutu na yini ɗaya, ko kuma ka koma sauraron sauraro da kuma nazarin ƙimar. Idan ciwo ya ci gaba har fiye da mako guda, ka nemi shawara daga mai koyar da kayan aiki ko kuma mai kula da lafiya da ke da kwarewa a aikin aikin fasaha.

Matsayin Barci a Gyara Kasusuwa da Kuma Kula da Ƙwarewa

Barci shine kayan aikin farfadowa mafi ƙarfi da kowane mawaƙa ke da shi. A lokacin barci mai zurfi, jiki yana sakin hormone na girma, wanda ke motsa gyaran tsoka da sake farfadowa da ƙwayoyin tsoka. Bugu da ƙari, barci yana ƙarfafa ƙwaƙwalwar motsi - ilmantarwa na tsari wanda ke ƙarƙashin fasaha ta tagulla. Nazarin ya nuna cewa bayan yin sabon ƙwarewa, bacci mai kyau na dare zai iya inganta aikin a rana ta gaba fiye da ƙarin horo. Ga masu wasan ƙarancin tagulla, waɗanda ke dogaro da sarrafa motsi mai kyau na ƙugiya, barci shine lokacin da kwakwalwa ke tsara sabbin yatsun hannu, ƙirar haɗin kai, da jerin abubuwan tallafi na iska. fifiko na tsabta daidaitaccen jadawalin, ɗakin duhu, babu maganin kafeyin bayan 2 PM kai tsaye yana fassara zuwa ci gaba mai sauri da raunin ƙasa.

Ka'idojin Abinci don Ƙaramin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Abin da kake ci da sha yana shafan yadda kake wasa da kuma murmurewa. Yin wasa da ƙaramin ƙarfe aiki ne na iska tare da fashewar ƙarfin anaerobic, musamman a lokacin da kake tafiya mai ƙarfi ko kuma lokacin da kake yin ƙarfi.

Flatness: 1. {Abincin gina jiki: {Abincin da ke cikin {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abincin} {Abin} {Abin}} {Abin} {Abin} {Abin} {Abin}} {Abin} {Abin} {Abin}} {Abin} {Abin} {Abin}} {Abin} {Abin} {Abin}} {Abin} {Abin} {A
Karfin carb yana da amfani da shi don motsa jiki. Oats, shinkafa ruwan kasa, dankali mai dadi, da hatsi mai cikakken hatsi suna ba da makamashi mai ɗorewa. Guji sukari mai sauƙi wanda ke haifar da ƙaruwa da haɗari.
Abincin da ke hana kumburi: Kifi mai kitse (salmon, sardines), turmeric, ginger, berries, da kore mai duhu suna taimakawa rage ƙarancin kumburi wanda ke tarawa daga wasa na yau da kullun.
Lokacin Ruwa: FLT:1 Shan ruwa a duk tsawon rana, ba kawai yayin motsa jiki ba. Ruwa yana rage yawan jini zuwa tsokoki kuma yana haɓaka ƙarfin aiki. Ƙarin 500 ml kafin motsa jiki na iya inganta ƙarfin hali.
Electrolytes: A lokacin dogon zaman horo ko wasan kwaikwayo, la'akari da abubuwan sha masu yawan electrolyte (ba tare da ƙarin sukari ba) don sake cika sodium da potassium da aka rasa ta hanyar gumi.

Ka guji cin abinci mai yawa nan da nan kafin ka yi wasa, domin narkewa tana janye jini daga tsokoki na numfashi. Maimakon haka, ka ci wani karamin abincin da ya dace da minti 6090 kafin ka yi motsa jikikamar banana tare da man almond ko yogurt tare da berries.

Ka Mai da Hankali da Kuma Ka Mai da Hankali

Maimaitawa ba kawai na jiki ba ne. Bukatar tunanin mutum na wasa mai ƙarancin ƙarfe ƙwararru mai yawa akan intonation, magana, goyon bayan numfashi, da kuma kiɗana iya haifar da gajiya ta hankali.

A lokacin hutu na motsa jiki, ciyar da minti 12 kawai mai da hankali kan numfashin ku ko sautunan yanayi. Wannan yana taimakawa wajen kawar da rikicewar tunani.
Visualisation Without the Instrument: FLT:1 Yi amfani da lokacin waje da kayan aiki don yin aiki a hankali, yin numfashi, ko tunanin sautin da ya dace. Wannan yana motsa kwakwalwa ba tare da gajiyar da tsokoki ba.
Bayan zaman motsa jiki, da gangan ka daina yin tunani game da kiɗa. Ka shiga cikin abin sha'awa ba tare da raira waƙa ba, ba wasa ba, karatu, tafiya, dafa abinci don sake saita makamashi na tunani.
A cikin wannan lokacin, ana iya samun damar yin amfani da fasahar zamani ta zamani don yin amfani da kayan gargajiya.

Kuskuren da Masu Wasa da Ƙananan Ƙungiyoyi Suke Yi Sa'ad da Suke Hutu

Ko da mawaƙa masu kirki suna ɓata rayuwarsu a wasu lokatai.

Aikin motsa jiki ta hanyar ciwo: Ciwo siginar gargadi ne, ba kalubale ba. Tsaya nan da nan idan ka ji ciwo mai kaifi ko ciwo mai ciwo.
Hutu mara daidaituwa: Hutu kawai lokacin da kuka gaji ko damuwa ba shi da tasiri fiye da hutu da aka tsara. Gajiya tana tarawa kafin ku lura da shi.
Sauke Cool-Down: Saukewa ba zato ba tsammani na zama yana sanya tsokoki da ƙaruwa a rana mai zuwa. Cool-down ba zaɓi bane.
Rashin darajar bacci: Rashin ƙona man fetur na tsakar dare don ƙarin motsa jiki yana da ma'ana.
]Bata kula da bukatun ruwa: Dry lebe da wuya hana aiki da kuma kara hadarin rauni. Ka riƙe da kwalban ruwa a wurin aikinka.
] watsi da Fitness na gaba ɗaya: ] Ƙarfin ƙwayar cuta da ciwon zuciya da ciwon zuciya.

Yadda Za a Yi Shirin Farfadowa na Tsawon Lokaci

Gina tsarin ci gaba yana buƙatar kallon bayan jadawalin yau da kullun ko na mako-mako. Yi tunani a cikin yanayi da shekara-shekara. Lokaci-lokacisanda ke canza ƙarfin motsa jiki da ƙarar motsa jiki a cikin makonnisakan taimaka wajen hana motsa jiki. Misali, bayan lokacin aiki mai wuya, tsara mako mai sauƙi tare da rage tsawon lokaci da jaddadawa kan abubuwan asali da hutawa. A madadin haka, sadaukar da wata ɗaya a kowace shekara don farfadowa mai aiki, mai da hankali kan motsa jiki, motsa jiki na tunani, da wasa mai ƙarancin ƙarfi. Shirye-shiryen farfadowa na dogon lokaci ya haɗa da yin rajistar lokaci-lokaci tare da malami ko ƙwararren likita don kimanta lafiyar embouchure, matsayi, da kuma mashin numfashi. Haɗakar waɗannan sake zagayowar yana tabbatar da cewa aikin kunnawa na zama mai daɗi da rashin rauni na shekaru da yawa.

Tunani na Ƙarshe

Gina tsarin da ke daidaita motsa jiki mai ma'ana tare da hutawa da kuma dawowa na yau da kullun yana da mahimmanci ga kowane dan wasan ƙananan ƙarfe don samun nasara da jin daɗin dogon lokaci. Ta hanyar fahimtar ilimin lissafi a bayan dawowa, tsara aikinku da hikima, fifita barci da abinci mai gina jiki, da sauraron siginar jikinku, kun kafa tushe don ci gaba da haɓaka, ingantaccen aiki, da hana rauni. Fara yau ta hanyar yin ƙananan gyare-gyare ga tsarinku ƙara sanyaya, tsara hutu na micro, ko yin aiki don cikakken ranar hutawada kuma lura da tasirin tasiri akan wasanku. Mafi kyawun 'yan wasa ba kawai suna motsa jiki da ƙwazo ba; suna dawo da hankali.

Don ƙarin karatu game da dawo da wasan kwaikwayon ga mawaƙa, duba Labarin Cibiyoyin Kiwon Lafiya na Kasa game da ƙarfafa bacci da ƙwarewar motsa jiki. Don ƙwarewar ƙwarewa da rigakafin rauni, ƙungiyar Trumpet ta Duniya ta ba da albarkatu da za a iya amfani da su ga ƙananan ƙarfe. Don abinci mai gina jiki da ƙa'idodin dawo da wasanni waɗanda ke fassara zuwa wasan ƙarfe, ziyarci Harvard T.H. Chan School of Public Health tushen abinci mai gina jiki.