Tabbas mutane da yawa sun ji cewa yin motsa jiki don asarar nauyi shine mafi kyawun motsa jiki wanda ba kawai yana rage muku ƙarin fan ba, amma kuma yana warkarwa, inganta yanayi, da inganta sautin. Koyaya, yin tsalle-tsalle cikin tunani lokaci-lokaci, tare da soyayyen yau da kullun da kek don kayan zaki, ba zai taɓa ba ku sakamakon da kuke so ba. Gudun tafiya ba daidai ba - ba tare da shiri ko tsarin ba, ba bin dabaru ba, kuma ba fahimtar al'amuran doka ba - akasin haka, zaku iya cutar da jikinku.
A cikin wannan labarin, za mu bincika batun gudu don rage nauyi, ba da shawarwari, gabatar muku da fasahohi, iri, shirye-shiryen horarwa ga maza da mata. Bari mu binciki fa'idodi, cutarwa da kuma sabani ga wannan aikin motsa jiki. Zamuyi kokarin bayanin yadda ake atisaye ta yadda zaka rage kiba da sauri, kuma kar ka cutar da kanka.
Gudun yana taimaka muku rage nauyi?
Amsa wannan tambayar "yana taimakawa wajen rage nauyi", don farawa, zamuyi bayanin ainihin hanyar rage nauyi. Duk wata kwayar halitta tana bukatar kuzari, wanda take samu daga abinci. Idan mutum yaci abinci fiye da yadda yake buƙata, yawan abin da zai fara tarawa ta hanyar mai. Dangane da haka, don rasa nauyi, dole ne ya fara akasin haka: sanya jiki fuskantar ƙarancin kuzari don haka ya juya zuwa ajiyarta. Duk wani motsa jiki yana buƙatar ƙaruwa da ƙarfi - ma'ana, ta hanyar ɗaukar rikici, kuna tilasta jiki ya karya ƙwayoyin cuta.
A cikin sauƙaƙan lafuzza, rasa nauyi yana buƙatar kashe kuzari fiye da yadda kuke cin abinci. Dangane da haka, gudana babu shakka yana taimakawa rage nauyi, amma yana da mahimmanci la'akari da nuances da yawa. Misali, zaku iya lura da abubuwan kalori na abincin ku kuma gina motsa jiki don ku kashe fiye da yadda kuke cinyewa (zaku iya karanta game da adadin adadin kuzari da kuke ƙonawa yayin guduna a cikin wani labarin daban akan gidan yanar gizon mu). Wannan baya nufin kuna buƙatar yunwa, saboda ta wannan hanyar jiki zai fuskanci damuwa mai tsanani, kuma daga baya tabbas zai "ɗauki fansa" akanku tare da gazawar da ba ku zata ba. Wasanni na da amfani ga rasa nauyi saboda ba ya hana mutum abubuwa masu mahimmanci (abinci), yayin kuma a lokaci guda, yana ƙarfafa shi kuma yana warkar da shi.
Kuna buƙatar gudu daidai: la'akari da matakin horon ku, zaɓi wuraren da ya dace don tsere, ya rarraba kayan daidai. Bari mu ga abin da mutanen da suka zaɓi gudu don asarar nauyi ke faɗi - mun rage sake dubawa da sakamako zuwa adadi ɗaya kuma mun kawo muku mafi mahimmanci da bayani.
Menene bita suka ce, shin akwai sakamako?
- Babu shakka duk masu gudu sun yarda cewa kafin fara motsa jiki, yana da mahimmanci a gano yadda za ayi gudu yadda yakamata don rasa nauyi. Koyi dabarun, koya yin numfashi daidai. Af, juriya, dacewa, da fa'idodi na gaba ɗaya ga jiki sun dogara da na ƙarshe;
- Neman shafin tsere mai dacewa yana da mahimmanci - wurin shakatawa na kore ya dace. Yayin aikin motsa jiki, jiki yana cin ƙarin oxygen, saboda haka iska dole ne ta kasance mai tsabta da lafiya. Don haka manta game da wuraren kwana masu ƙura ko kuma manyan hanyoyi.
- Bi tsarin abinci - kawar da abinci mai ƙanshi da abinci mai ƙarancin abinci mai gina jiki. Mayar da hankali kan abinci mai wadataccen furotin, 'ya'yan itatuwa, kayan lambu, da hatsi. Ka manta abinci mai sauri, soyayyen abinci, kayan zaki, soda, kwakwalwan kwamfuta, sukari, kayan kara dandano (biredi, ketchups, mayonnaise). Yi kokarin rage shan gishirinka. Sha ruwa mai tsafta.
Shawara mai amfani daga bita. Ba kwa buƙatar tuka kanku cikin tsayayyen tsari kuma ku rasa abubuwan da kuka saba da su gaba ɗaya - ta wannan hanyar zaku ƙone da sauri. Idan rayuwa ba tare da juzuwar man shanu ko cakulan ba ta daɗaɗa muku, to ku shagaltar da kanku da abin da kuka fi so a kalla sau ɗaya a mako. Kar a ba da soyayyen cutlets ko taliya tare da cuku, amma yi ƙoƙarin cin su da ƙyar kuma zai fi dacewa da safe.
- Ya kamata koyaushe haɓaka kaya don hana jaraba. Da zaran jiki ya koya don shawo kan nauyin da aka ba shi, zai daina juyawa zuwa ƙwayoyin mai mai ƙwanƙwasawa, kuma rage nauyi zai daina.
- Don haka aikin ba zai gundura ba, an shawarci mutane da wasu nau'ikan tsere-gudu - tafiya cikin sauri, gudu a hankali, gudu, tseren gudu, tazarar hawa, hawa kan matsaloli.
- Sayi sikelin kuma ci gaba da lura da aikinsa. Ba zaku iya tunanin irin farincikin da yake ciki don lura da yadda nauyi ke tafi ba: ko da debe 100 g ya zama biki ga zuciya da rai. Hakanan, wannan motsawa ce mai ƙarfi don ci gaba da rasa nauyi - bayan duk, zaku ga cewa bakayi hakan a banza ba!
Ga waɗanda ba su san yadda za su fara fara yadda ya kamata ba daga ɓarna don asarar nauyi, an shawarci masu gudu su san kansu da manyan abubuwan da za su mai da hankali a kansu kafin fara karatun.
Yadda ake gudu yadda ya kamata don rasa nauyi
- Idan kana mamakin zaka iya rasa nauyi ta gudu, zamu amsa eh, amma fa idan tsawan motsa jiki daya yafi minti 40. Sai kawai bayan wannan lokacin taɗi mai zai fara lalacewa, kuma kafin hakan jiki zai juya zuwa glycogen da aka tara cikin ƙwayoyin hanta da tsokoki. Zaiyi wuya yan wasa na farko su jimre da irin wannan dogon motsa jiki, saboda haka masana sun bada shawarar sauya gudu a matsakaiciyar tafiya tare da tafiya mara kyau;
- Ku ci da kyau kuma ku tabbata ku ci bayan motsa jiki (kimanin awa ɗaya daga baya);
- Motsa jiki a kai a kai, kan kari. Mafi kyawun zaɓi shine gudana kowace rana, yayin da zama 2-3 a kowane mako yakamata a bada gudummawar tazara. Masu farawa zasu iya yin tsere kowace rana don jiki ya sami lokacin dawowa;
- Motsa jiki ya kamata ya zama mai daɗi, yi ƙoƙari ya fita cikin kyakkyawan yanayi. Sayi kanka da kayan wasanni masu kyau, sayi na'urori masu amfani (saka idanu na zuciya, belun kunne mara waya, kwalban ruwa mai dacewa), sauke kiɗa mai sanyi ga mai kunna ka;
- Lura da bugun zuciyar ka - a mafi yawan lokuta, ka rage shekarun ka daga 220 don lissafin darajar mafi kyau. Yawan bugun zuciyar ka yayin yin tsere ya zama 10-20% ƙasa da adadi da aka samu kuma ba ta wuce haka ba. Tabbatar kiyaye ajiyar zuciyarka ƙasa da 170 bpm yayin dogon gudu.
- Sayi inganci da takalmin gudu masu dacewa - wannan zai kiyaye maka haɗarin rauni yayin motsa jiki. Ka tuna cewa don lokacin sanyi da lokacin dusar ƙanƙara, kana buƙatar sneakers na musamman don gudana a lokacin hunturu. Kuma zaɓi na bazara-bazara dole ne a bar shi don ƙungiyar motsa jiki ko har zuwa lokacin da ya dace.
- Bugawa daidai - ci gaba da motsa jiki (yana da kyau a shaƙa da kuma fitar da kowane matakai 2-3), sarrafa zurfin shaƙar iska (ya kamata ya zama matsakaici), yi ƙoƙarin shaƙar iska ta hancin ka kuma fitar da bakinka. Idan ba ku da numfashi, ku tsaya ku dawo da numfashin ku, sannan ku ci gaba da aikin. Sayi abin rufe fuska idan an buƙata;
- Tabbatar da lafiyar lafiyarka ta baka damar yin dogon gudu. Idan kun kasance cikin shakka ko mace ko namiji tare da kowane irin yanayin rashin lafiya na yau da kullun na iya rasa nauyi ta gudu, tabbas ku tuntubi likitan ku.
Contraindications
Idan ka yi kiba, ya kamata ka fara tsere tare da yin saurin tafiya. An haramta ɗaukar lodi da yawa ga mutanen da ke fama da cututtukan yau da kullun na tsarin zuciya, kuma musamman ga marasa lafiya masu hawan jini ko kuma fama da lahani na zuciya daban-daban. Hakanan, guje guje yana gudana a asma, cututtukan ulcer, veins, ciki, bayan tiyata.
Idan kun sha wahala daga kowane irin yanayin rashin lafiya kuma baku tabbas ko fara motsa jiki, duba likitan ku. Kwararren masanin ne kawai zai iya tantance yanayin da idon basira tare da bayar da ra'ayi na karshe.
Idan komai yana cikin tsari tare da lafiyar ku, to ku ci gaba zuwa waƙa! Babban abu shine fara gudu daidai, kuma zamu iya koya muku wannan!
Amfani da jogging don asarar nauyi
Idan baku san yadda ake gudu ba don rasa nauyi da sauri, ku tuna da babban doka: motsa jiki a kai a kai, haka nan kuma, inganta saurin da lokaci mafi kyau don horo. Don zaman ya kasance mai tasiri yadda ya kamata, dole ne ku gudanar dashi cikin yanayi mai dadi. Wannan yana nufin cewa idan kuna son yin gudu a hankali, ba kwa buƙatar shirya gwajin sauri. Loveaunar tafiya da safe - motsa jiki da sassafe; idan ka fi son yin bacci mai tsayi, gudu da yamma. Kun riga kun bar yankinku na ta'aziyya, kada ku yi nisa sosai, in ba haka ba zaku ba da himma mai amfani a rabin lokacin. Don tsere don zama al'ada da aka fi so, dole ne ya zama daɗi. Don haka ba za ku rasa nauyi kawai da sauri ba, amma kuma ku dawo da lafiya.
Shin zai yiwu a rasa nauyi ta hanyar yin tsere kawai?
Idan kuna shirin rasa nauyi gaba ɗaya, yin tsere kaɗai ba zai wadatar ba. Idan kayi nazarin shirye-shiryen farawa nauyi asara mai gudana a cikin teburin, zaku ga cewa wannan wasan bai shafi dukkan kungiyoyin tsoka ba, saboda haka yana da mahimmanci ayi sauran motsa jiki suma. Idan kun yanke shawarar kawai gudu, ku kasance cikin shiri don sakamako mai zuwa. Da farko dai, kitse zai fara barin ciki da kwatangwalo, sa'annan tsokoki za su kara karfi, karfinsu zai karu. Gindi zai fara rasa nauyi (zaka iya hanzarta aiwatarwa ta hanyar tafiya a kan shugaban Kirista), sannan makamai, wuya da fuska. Rage nauyi yana faruwa a hankali, saboda haka kada ku yi tsammanin sakamako mai sauri.
Af, musamman ma a gare ku, mun shirya labarin kan yadda kuke buƙatar gudu don rasa nauyi! Tabbas muna bada shawarar karanta shi idan da gaske kake game da yaƙi da nauyin nauyi!
Da yawa suna da sha'awar yadda za su fara gudu daidai don rage nauyi a cikin cikin mutum, saboda wannan yanki ne mafi yawan lokuta yake musu matsala. Muna ba da shawarar hada jogging tare da motsa jiki na ciki da kuma haɗa motsa jiki a cikin gudu. Yana buƙatar ƙarin ƙoƙari na jiki, wanda ke nufin yana ƙone adadin kuzari sosai. Amsa tambayar ko gudu yana taimakawa rage nauyi a cikin ciki, sake dubawa ba zai ba ku damar yaudara ba - sakamakon zai kasance, amma, a sake, kawai idan an lura da duk nuances da aka lissafa a sama.
Gudun dabaru
Don haka, mun duba ko gudu yana ba da gudummawa ga asarar nauyi, yanzu kuma bari mu kalli shahararrun dabaru waɗanda wannan aikin zai fi sauri da su:
- Tafiya - ya kamata a ɗaga jikin daga ƙasa na ɗan gajeren lokaci: idan ƙafa ɗaya tana cikin iska, to ɗayan a wannan lokacin dole ne ya ture ƙasa. Saurin yayin wannan aikin bai wuce kilomita 8 / h ba;
- Haske mai gudana (sawu) - tafiya ta hanzari, ta dace da mutane masu kiba;
- Hawan motsa jiki motsa jiki ne na yau da kullun wanda ke da rikitarwa ta hawan dutse. An haɗa shi a cikin jadawalin bai fi sau 2 a mako ba;
- Gudun tazara gudu ne wanda a lokacin yake saurin sauyawa tare da gudana a cikin amintaccen yanayi;
- Tsawon lokaci - idan kuna gudu sama da kilomita 15 a kowace rana, zaku rasa 2-2.5 dubu kcal, wanda shine manufa don rage nauyi. Koyaya, ba kowane mai farawa bane zai iya kaiwa ga irin wannan tazara, sabili da haka, da farko, kimanta iyawar ku;
- Cikin gida - yawo a kan injin niƙa. Gudun daidai don asarar nauyi a gida yana dogara ne akan tsarinta na yau da kullun, ƙimar da aka ba da shawarar irin wannan motsa jiki shine awanni 1-1.5.
- Bugu da kari, akwai shirye-shiryen horo na musamman (misali, "Yin tafiya tare da Leslie Sanson").
Amfana da cutarwa
Mun kalli yadda gudu ke shafar asarar nauyi, yanzu kuma bari mu duba yadda yake da kyau ga lafiya:
- Yana inganta asarar nauyi;
- Yana daidaita canjin yanayi kuma yana saurin saurin metabolism;
- Ngthenarfafa da sautin tsokoki;
- Inganta aikin tsarin narkewa;
- Saturates ƙwayoyin tare da oxygen;
- Inganta yanayi da saukaka damuwa;
- Rage matakan cholesterol;
- Yana karfafa zuciya.
Mun ba da kaddarorin masu amfani, amma ba mu tsaya a kan yiwuwar cutar ba. Don haka, yaushe gudu zai iya cutar da lafiya?
- Idan kuna yin abin da ba daidai ba, ba tare da la'akari da shawarwarin da ke sama ba;
- Idan bakuyi la'akari da abubuwan da ke hana yin hakan ba;
- Idan bakayi laakari da matakin lafiyar jikin ka ba.
A duk sauran al'amuran, wasan tsalle zai amfane ka kawai.
Yadda za a zabi shirin?
A cikin sakin layi na ƙarshe, za mu bincika dalla-dalla yadda za a gudu don rasa nauyi, da kuma yadda za a zaɓi shirin da ya dace, gwargwadon matakin horon ɗan wasan.
Af, godiya ga gudu, maza da mata, ban da rage kiba, na iya inganta lafiyarsu a wuraren da suka dace. Misali, maza suna gina ƙwayar tsoka da kyau, ƙara ƙarfin jimiri, kuma kuma, gudana yana da tasiri mai tasiri akan ƙarfin. Kuma a cikin mata, godiya ga kwararar iskar oxygen, yanayin fatar ya inganta - ya zama mai sauƙi kuma mai haske, kazalika da asalin yanayin hormonal an daidaita.
Amfani da gudu don asarar nauyi ya dogara da zaɓin daidai na shirin - tuna, motsa jiki mara motsawa da motsa jiki da wuya suna haifar da sakamakon da ake so. An tsara shirin har tsawon wata ɗaya ko biyu a lokaci ɗaya kuma ya dogara da nau'ikan ƙwarewar mai koyon aikin. Mafi yawanci, ana rarraba makirci zuwa rukuni biyu:
- Ga masu fara gudu;
- Ga gogaggun 'yan wasa.
Hakanan akwai shirye-shirye ga 'yan wasan da ke horar da sana'a, amma ba za mu yi la'akari da su a nan ba, tunda don fara amfani da irin wannan makircin, kuna buƙatar sadaukar da rayuwar ku duka ga wasannin motsa jiki, kuma wannan ba batunmu bane.
Dokokin gudu don asarar nauyi sun tafasa zuwa maki masu zuwa:
- Motsa jiki koyaushe yana farawa tare da dumi kuma ya ƙare tare da matsala;
- M lodi madadin tare da motsa jiki a hankali a hankali;
- Kuna buƙatar shan ruwa da yawa kuma ku ci daidai;
- Idan ba za ku iya yin jadawalin da kanku ba, tuntuɓi kwararru a kowane kulob na wasanni ko zaɓi shirin akan Intanet.
- Lura cewa shirye-shirye na maza sun banbanta da makircin mata, amma ba koyaushe ake buƙatar wannan ƙuntatawa ba.
Anan akwai wasu shirye-shirye masu gudana waɗanda suke da kyau don rasa nauyi. Idan kun bi kayan da aka bayar a cikin zane, zaku iya amsawa da misalin ku ga masu farawa ko gudu zai taimaka muku rage nauyi a ƙafafunku cikin watanni 2.
Sati guda | Lokacin gudu, min | Tsawan lokacin tafiya, min | Yawan maimaitawa | Jimlar lokacin horo, mintuna |
1 | 1 | 2 | 7 | 21 |
2 | 2 | 2 | 5 | 20 |
3 | 3 | 2 | 5 | 20 |
4 | 5 | 2 | 3 | 21 |
5 | 6 | 1,5 | 3 | 22,5 |
6 | 8 | 1,5 | 2 | 19 |
7 | 10 | 1,5 | 2 | 23 |
8 | 12 | 1 | 2 | 26 |
9 | 15 | 1 | 2 | 32 |
10 | 20 | — | 1 | 20 |
Wannan shirin ya dace sosai da masu gudu, wanda ya bada cikakken haske game da inda za'a fara gudu don mai farawa ya rasa nauyi domin kaucewa kuskure da samun sakamako cikin sauri.
Idan ka yanke shawarar fara wasan tsere don rage kiba, shirin horaswa na mata da 'yan mata ana da tabbacin zai taimaka musu samun kafafunsu da gwatansu a cikakke - bayan haka, duk wani aiki da aka yi cikin hikima koyaushe yana bada sakamako.
Bincika ƙarin da'irar da ta fi dacewa da ƙwararrun masu gudu, kamar yadda muke tsammanin yana da wahala sosai:
Kamar yadda kake gani, fa'idodi na gudu don asarar nauyi abune wanda za'a musanta - motsa jiki na yau da kullun ba kawai yana warkar da cututtuka ba, amma kuma yana cire baƙin ciki, yana kore shuɗar. Musamman lokacin da wandon da kuka fi so daga karshe suka zauna a kwankwason ku yadda ya kamata !! Gudun motsa jiki babbar hanya ce don fara canza rayuwarka don mafi kyau!