Gudun kan tabo wani kyakkyawan motsa jiki ne wanda zai iya ƙarfafawa da warkar da jiki yadda ya kamata, idan har an yi shi daidai. Wannan aikin ya shahara musamman saboda yana da sauƙin yi a gida, ba tare da mai koyarwa ko inji na musamman ba. A lokaci guda, dangane da inganci, aikin motsa jiki a gida kusan ba shi da ƙasa da cikakken titi mai gudu.
Akwai ra'ayi cewa gudana a kan tabo wani nau'i ne na motsa jiki, saboda haka yana da amfani ne kawai ga mutanen da suke da matsalolin lafiya. A zahiri, wannan ba haka bane - idan kayi aikin motsa jiki daidai kuma cikakke, fa'idodin zasu zama daidai da yin tsere a kan ƙasa mara kyau. Hakanan yakamata ku sani cewa kwatankwacin waɗannan nau'ikan ayyukan biyu ba cikakke bane, tunda sun haɗa da ƙungiyoyin tsoka daban-daban.
Yayin gudanar da gida, ana aiwatar da waɗannan matakai a cikin jiki:
- Gudun jini yana ƙaruwa;
- Eningarfafawa da ƙarfafa tsokoki an kafa;
- Aikin tsarin zuciya da jijiyoyin jiki yana kara kuzari;
- Jinin yana cike da iskar oxygen;
Mutum yana fuskantar ƙarfi da kuzari, yana jin daɗin fara'a. Gudun safe yana taimakawa musamman - hanya ce mai kyau don farantawa kanka rai kafin aiki da ƙari.
Gudun tafiya a gida don asarar nauyi: gaskiya ko almara?
Yawancin mata suna da sha'awar ko gudu a kan tabo a gida yana taimaka wajan rage kiba - sake dubawa, ta hanya, suna da sabani sosai. Muna ba da shawarar yin la'akari da wannan batun dalla-dalla kuma gano ko yana da daraja fara wasan motsa jiki don kawar da ƙarin fam.
Da farko, muna jaddada cewa wannan aikin yana gudana har yanzu. Wato, wannan nau'in motsa jiki ne, aiwatar da shi ke haifar da farashin kuzari. Jiki ya yi zafi, an kara saurin tafiyar da rayuwa, matsin lamba ya tashi - a sakamakon haka, ana amfani da kuzari, wanda aka fitar ta hanyar lalacewar mai da carbohydrates. A cikin sauƙaƙan kalmomi - ko ta yaya kuka tilasta jikinku ya ɓata makamashi - gudu a kan tabo, yin shara, yin jima'i, ko kuma hawa hawa matakala, kuna ciyar da adadin kuzari, wanda ke nufin kun rage kiba.
Don matan da ke tsere a gida don asarar nauyi, dabarun aiwatarwa ya kamata ya zama mai kyau, saboda in ba haka ba ba za a sami ma'anar motsa jiki ba. Kuma gabaɗaya, maimakon zama mai fa'ida, gudu ga mata zai koma azaba mai girma da matsaloli.
Hanyar aiwatar da fasaha daidai
- Kada a fara motsa jiki ba tare da dumama tsokoki ba. Yi ɗan dumi, haske mai shimfiɗa;
- A lokacin atisaye, ka miƙe baya, jawo ciki a ciki, tanƙwara hannunka a gwiwar hannu a matakin da ke ƙasa da kirji;
- Shakata kafadun ka;
- Yayin darasin, bi ingantaccen numfashi: sha iska ta hancinka, fitar da bakinka;
- Tsayin gwiwa ana sarrafa shi ne daban-daban - yana da mahimmanci a gudanar da iyakar bugawa da kuma kyakkyawan aikin shin. Matsayin da ya ɗaga ƙafafunku, ƙimar da za ku kashe - mai kyau yayin da cinya ta yi daidai da ƙasan yayin ɗagawa.
- Asa ƙafafunku a kan yatsun kafa.
Shin yin wasan motsa jiki yana da kyau don rage nauyi?
Kamar yadda muka riga muka tabbatar a sama, wannan aikin yana taimakawa sosai don rasa nauyi, amma akwai nuances da yawa, rashin sani wanda yakan haifar da sakamakon sifili.
Idan kuna sha'awar ko gudu akan tabo yana da amfani don rage nauyi, zamu amsa - eh, amma kawai idan dabarar tayi daidai kuma babu masu nuna adawa.
Yanzu bari muyi magana game da mahimman dabaru waɗanda hanyar ɗaukar nauyi zai tafi da sauri da sauri.
Ya kamata ku fahimci cewa asarar nauyi kawai kashi ɗaya bisa uku ne na dogaro da motsa jiki. Abinci mai gina jiki, asalin tunani da kuma rashin matsalolin lafiya suma suna da mahimmanci.
- Ya kamata a tuna cewa kowane nau'in kaya yana da nasa amfani da kalori. Gudun tafiya a wurin na awa ɗaya (tare da gajeren hutu uku) zai cinye kusan 400 kcal. Idan kayi gudu zuwa tsawan lokaci ɗaya - ba da 700 kcal. Sabili da haka, muna ba da shawarar ku kula da amsar tambayar a gaba: "Yaya kuke buƙatar gudu don rasa nauyi?"
- Tambayi idan gudu a kan tabo yana taimaka maka rage nauyi a gida, cikin begen tabbataccen Ee, ba tare da ƙarin masu canji ba? Alas, don asarar nauyi yana da mahimmanci a tuna game da daidaitaccen abinci mai ƙarancin kalori. Misali, idan, bayan kayi gudu a wurin, ka faranta wa kanka rai, mai hankali, tare da wani yanki mai kyau na pizza, nan take za ku dawo da adadin kuzarin da kuka kashe kuma ku sami karin 200 kcal daga sama.
- Ba za ku iya jin yunwa ba ko dai, saboda don samun ƙarfi don horo, dole ne da farko ku sami tushen makamashi, wato, ku ci. Ku ci abinci mai ƙoshin lafiya da lafiyayye ku bincika shahararrun abincin wasanni.
- Shin yin gudu a wurin yana da tasiri don rage nauyi idan mace ta ci daidai, motsa jiki akai-akai kuma tana lura da dabarar? Tabbas, ee, a wannan yanayin zaku lura da sakamako a cikin wata guda - tsokoki za su ƙara ƙarfi, jimiri zai ƙaru, kuma nauyi zai fara raguwa.
Hakanan, yakamata ku tuna cewa wannan aikin yana koyar da wasu ƙungiyoyin tsoka ne kawai:
- Quadriceps;
- Hip biceps;
- Gluteal da tsokoki na gastrocnemius;
- Tsokoki da hannaye na baya, diaphragm.
Don samun kyakkyawa siriri, dole ne ku kula da sauran tsokoki kuma. Don tabbatar da motsa jiki kake yi, ka tabbata ka nemi shawara daga ƙwararrun mai horarwa ko ka kalli bidiyon yadda ake yin tsere a wurin.
Menene guduna akan tabo yake bayarwa?
Bari mu duba fa'idodin gudu a kan tabo ga jiki, dangane da fa'idodin da ke tattare da shaida da kuma cutarwa mai yiwuwa.
Amfanin motsa jiki
- Motsa jiki da ke gudana a yatsun kafa yana horar da zuciya da jijiyoyin jini;
- Saboda zufa, an cire slags da gubobi;
- A lokacin karatuna, yanayi ya tashi, sautin kuzari ya inganta;
- Aikin kodan yana sauƙaƙawa, saboda an saki mahimmin adadin ruwa ta zufa;
- Babu kaya a kan kashin baya;
- Rushewar ƙwayoyin mai yana faruwa.
Idan muka tabo kan dalilin da yasa guduwa a wurin yake da amfani, ban da fa'idodi na likitanci, za mu kira rashi farashin kayan aiki don kayan ɗamara ko membobin gidan motsa jiki, 'yanci daga yanayin yanayi, da kuma rashin haɗarin gudu zuwa cikin' yan kwaya a wurin shakatawa.
Mun bincika fasalin gudu a wurin, tasirin aikin, dabarar aiwatar da shi, yanzu kuma zamu tabo batun cutarwarsa. Shin akwai wasu abubuwan da ke hana wadannan ayyukan, shin za su iya yin illa ga lafiya kuma wane rukuni ne na cikin mutanen da aka hana su takurawa?
Rashin amfani
- Gudun kan tabo yana da karancin fa'ida don rage nauyi fiye da tsere na gargajiya ko takwararsa ta tazara saboda rauni mai nauyi a kan tsokoki, saboda a lokacin darasin babu wani motsi a kwance;
- Irin wannan aikin da sauri yakan zama m, saboda yana da banbanci da ban dariya;
- Saboda tsere cikin gida, jinin bai cika cika da iskar oxygen ba;
- Nauyin kan ƙwayoyin ɗan maraƙin da haɗin gwiwar idon sawu yana ƙaruwa. Idan baku horar da jijiyoyin ƙafa kwata-kwata ba, zaku iya samun cutar hawan jini.
Don kawar da rashin dacewar, muna ba da shawarar guduwa a cikin iska mai iska mai kyau ko a baranda. Sauran motsa jiki: tare da daga gwiwowi zuwa sama don rufe shins baya. Kunna kida mai kyau ko TV mai ban sha'awa don sanya shi mafi nishaɗin karatu.
Da fatan za a lura, sabawa duk wani tashin hankali ne na cututtuka na yau da kullun, jijiyoyin jini, ciki, cututtukan ƙwayoyin cuta ko zuciya, kodan. Muna ba da shawarar cewa ku maye gurbin gudu a wurin ba tare da tsananin tafiya ba.
Bayani
Gudun tafiya a wuri mai guiwa da cinyoyi da mutane ke ɗauka a matsayin ɗayan motsa jiki masu tasiri don inganta bayyanar ƙafafu da gindi. Tare da shi, amfani mafi ƙarfi na ƙarfin jikin jiki yana faruwa, wanda ke nufin cewa horon ya fi kyau, aikin rasa nauyi yana da sauri.
Babban rashin ingancin motsawar shine rashin nutsuwarsa, domin domin ganin sakamakon aƙalla bayan wata, kuna buƙatar gudanar da mintuna 20 a kowace rana, a cikin muhalli ɗaya.
Masu koyar da wasanni suna ba da shawarar ku shiga wannan nau'in aikin a haɗe tare da sauran atisaye - saboda haka sakamakon zai zama mafi bayyana. Haka ne, da gaske ba ku buƙatar na'urar tsere ta yanar gizo, amma ba tare da yanayi mai kyau ba, dalili mai ƙarfi, da ƙuduri mara ƙarfi, ba za ku sami damar zuwa ko'ina tare da gwajin TRP ba. Wasanni ya zama wani ɓangare na rayuwar ku - fara da ƙanana kuma ku
