Shin kuna son sanin abin da zai faru idan kuna gudu kowace rana, yana da amfani ko, a'a, cutarwa? Bari mu lissafa duk fa'idodi da fa'idodi, bari mu ɗan yi faɗa! A ƙarshen labarin, za mu taƙaita kuma gano ko kuna buƙatar gudu kowace rana ko mafi kyau kowace rana.
Shin ina bukatan gudu kowace rana, me zai faru?
Kowane mutum na kusa yana ihu game da fa'idodi masu ɗorewa na gudu, ana gudanar da maratho a duk faɗin duniya, ana gina wuraren shakatawa na zamani tare da kyawawan kayan more rayuwa ga masu gudu a cikin birane, kuma ya zama na zamani a nuna kansa a kan matattakala a kan hanyoyin sadarwar jama'a. Dangane da asalin wannan farfaganda mai ƙarfi, mutane da yawa sun fara gudu.
Ribobi
Amma ba kowa ke aiki da iyawa ba, bisa ga makircin, yana yin la'akari da ƙwarewa ta zahiri kuma ba daidai yake kwatanta su da manufa ba. Don haka bari mu lissafa fa'idodi na yau da kullun:
- Gudun yana ƙarfafa tsarin zuciya da jijiyoyin jini;
- Yana inganta rage nauyi, mai tasiri wajen yakar kiba;
- Yana daidaita metabolism, yana rage matakan cholesterol na jini;
- Yana taimakawa shakatawa, yana magance baƙin ciki, damuwa;
- Yana da tasiri mai fa'ida ga lafiyar mata da maza, aikin haifuwa;
- Cikakke yana inganta tsarin numfashi;
- Yana karfafa darajar kai, yana kara juriya;
- Hanya ce madaidaiciya don kawar da salon rayuwa.
Ka tuna yin numfashi daidai lokacin gudu. Kada ku yi kasala don karanta wani abu na daban akan wannan batun.
Mun lissafa fa'idodi masu yawa na gudana a kai a kai, amma me yasa yin tsere a kowace rana ke da amfani?
- Za ku inganta lafiyar ku;
- Wararrun athletesan wasa za su shirya tsaf don gasar;
- Koyar da tsokoki;
- Jointsarfafa haɗin gwiwa da jijiyoyi tare da madaidaiciyar hanya;
- Tabbas za ku rasa nauyi (musamman idan kuna bin abincin);
- Ci gaba da babbar al'ada.
Usesananan
Koyaya, menene kuke tsammanin zai faru idan kun fara gudu kowace rana don sawa? Idan kuna da rauni na horo kuma kowane darasi zai azabtar da ku? Har yaushe za ku iya tilasta wa kanku fita kan hanya da ƙarfi?
Shin yana da ma'anar gudu kowace rana idan baku shirya shi ba tukuna? Idan tsokokinku sun ji rauni, baku da isasshen dalili, na'urar numfashin ku ta gaza kuma mai lura da bugun zuciya yana zuwa kowane mizani 200? Wanene kuma me yasa bazai gudu kowace rana ba, bari mu lissafa:
- Ba a ba da shawarar tsofaffi suyi aiki na zuciya na yau da kullun. Idan da gaske kuna son yin gudu kowace rana, madadin tare da tafiya;
- Hakanan za'a iya fada ga mutanen da ke da mummunan yanayin kiwon lafiya. Idan kun sha wahala daga wata irin cuta mai tsanani, tabbatar da tuntubar likita kafin fara horo;
- Amsar tambayar "yana da daraja a kowace rana" idan kun kasance farkon shiga cikin wasanni tabbas zai zama mara kyau. Yana da mahimmanci a shiga hanyar wasanni daidai, lura da daidaituwa. Jikinku a nan gaba zai ce "Na gode" fiye da sau ɗaya don wannan;
- 'Yan wasan da ke murmurewa daga rauni kuma kada su tsunduma cikin wannan yanayin - zai ƙara munana ne kawai;
- Gudun yau da kullun ba'a ba da shawarar ga 'yan wasan da ke son gina tsoka. A yayin motsa jiki na motsa jiki, nauyi zai tafi, wanda ke nufin cewa ƙoƙarin ku zai lalace. Banda wani abu idan burin ku "bushewa".
Gudun sau 3 a mako, me zai faru?
Don haka yanzu kun san ko yana da kyau ko mara kyau don motsa jiki ba tare da hutawa ba, kuma kamar yadda kuke gani, wannan nauyin ya fi dacewa da masu tsere. Sabbi, tsofaffi, da waɗanda ba za su iya fariya da ƙoshin lafiya ba, ya fi kyau su huta tsakanin motsa jiki.
Shin gudu kowace rana yana da lahani idan baku tsinci kanku cikin ɗayan waɗannan rukunin ba? A'a, amma duk da haka, lallai ne ku kiyaye. Saurari jikin ku, kuma musamman yanayin yanayin haɗin gwiwa da jijiyoyi. Me kuke tsammani, daidai ne a yi gudu kowace rana, duk da ciwo da tsokoki masu ciwo? Tabbas ba haka bane! Motsa jiki ba tare da tsattsauran ra'ayi ba, saboda horo ya zama mai daɗi.
Fa'idodi na gudana kowace rana da kowace rana gabaɗaya iri ɗaya ne, amma a zaɓi na farko, haƙiƙa, nauyi, ya fi girma. Kowane ɗan wasa dole ne ya yanke wa kansa shawarar irin tsarin da zai horar.
Har yanzu, mun lissafa abubuwan da yakamata a bincika kafin fara jinsi:
- Shekarun 'yan wasa;
- Matakin lafiya;
- Kasancewa ko rashi contraindications;
- Gudun gogewa;
- Matakin shiri;
- Manufa: samun tsoka, bushewa, rage nauyi, shirya gasar, inganta lafiya, don yanayi, da sauransu;
- Shin kuna yin wasu wasanni a layi daya?
Yi nazarin waɗannan batutuwan da kanku, kuma za ku fahimci yadda mafi kyawun gudu don ku: kowace rana ko kowace rana.
Bari mu duba fa'idodi da fa'idodi na yin sau 3 a mako:
- Jikinka zai karbi matsakaicin nauyi;
- Nauyi zai daina girma, kuma a hade tare da abinci mai mai mai mai yawa, zai ma rage;
- Masu farawa farawa zasu gabatar da ɗabi'a mai amfani cikin rayuwar yau da kullun;
- Za ku sami babban yanayi, har ma za ku yi alfahari da kanku!
- Koyaya, idan kun gudu kowace rana, sakamakon zai zama mafi kyau;
- Tare da sau uku a mako, da wuya ku shirya sosai don gasar;
- Wataƙila ba zaku iya rasa nauyi ba don haka ya zama sananne ga wasu.
Don haka, shin ya kamata mu yi gudu kowace rana, ko kuma mu canza ta kowace rana, bari mu yanke shawara. A ra'ayinmu, babu buƙatar buƙata don yawan aiki don masu son mai son. Don kiyaye fasalin ku da lafiyar ku, da kuma jin daɗin yin wasan motsa jiki da gaske, kar ku manta da hutu.
Amma ga gogaggun 'yan wasa da suke son inganta ayyukansu, akasin haka, ba zai cutar da fita a kan hanya ba a kai a kai kuma ba tare da gibi ba. A hanyar, yawancin 'yan wasa suna sha'awar sau nawa za ku iya gudu kowace rana, saboda yawancinsu a shirye suke su motsa jiki safe da yamma. Mun yi imanin cewa wannan yanayin ya cancanci motsa jiki idan kuna shirin yin wasanni na gasa. A duk sauran lokuta, irin wannan ƙarar ba ta da amfani.
Nawa ne lokacin karatu?
Da kyau, yanzu kun san ko cutarwa ko fa'ida wajen gudana a kowace rana, kuma, da fatan, zaku yanke shawara mai kyau da kanku. Duba shawarwarin mu na tsawon aji:
- Lokacin mafi kyau don motsa jiki guda ɗaya shine tazarar minti 40-60 a mizanin tsaka-tsaki;
- Idan kun shirya yin tsere na guje-guje, tsalle-tsalle ko horo na nauyi, zai zama daidai don rage tsawon zuwa minti 25-30;
- Don asarar nauyi, yana da mahimmanci a kai a kai aƙalla mintina 40 a waƙa. Sai kawai bayan wannan lokacin jiki zai kakkarye ƙwayoyi, kafin wannan yayi aiki akan glycogen;
- Yayin lokacin gyarawa bayan raunin da ya faru, yayin murmurewar lafiya bayan cututtukan da suka daɗe, tsofaffi da waɗanda ke cikin ƙoshin lafiya bai kamata su motsa jiki sama da minti 40 ba. A lokaci guda, yi ƙoƙari ka canza zuwa mataki na brisk ko tafiya sau da yawa.
Don haka me kuke tsammani idan kuna gudu kowace rana har tsawon wata guda? Za ku rasa nauyi, ƙarfafa tsokoki kuma ku zama ɗan jurewa kaɗan. Idan wannan ya kawo karshen dangantakarku da wasanni, sakamakon zai lalace a wani watan. Idan yaci gaba, zai ma fi kyau bayan kwana 30. Kamawa shi ne cewa ba kowa ke iya ɗaukar wannan saurin ba. Wannan shine dalilin da ya sa yana da mahimmanci don ba wa kanka isasshen motsa jiki.
A cewar kididdiga, kashi 90% na mutanen da suka daina yin takara da safe sun ce aikin ya yi musu wuya. Oƙarin gamsar da girman kansu (nan da nan suka yanke shawara don tabbatar da sanyinsu ga kowa), sun hana kansu girman kai (wanda koyaushe zai kasance cikin masu nasara masu nasara). Da fatan, dangane da duk abin da aka faɗa a cikin wannan labarin, kun yanke wa kanku wane yanayin ya kamata ku shiga ciki. Yi zabi mai kyau!
