Jogging kuma ana kiransa "shuffling", "annashuwa" gudu ko "jogging" daga Ingilishi. "Jog" - "jogging, tura." Idan ka duba kamus din Ozhegov, kalmar "jogging" na nufin jinkirin, nutsuwa. A taƙaice, mun kammala cewa jogging gudu ne a cikin sauri, tare da annashuwa. Matsakaicin matsakaicin mai gudu bai wuce kilomita 8 / h ba, wanda hakan ke ba shi sauƙi tsayayya da tsere na dogon lokaci.
Sliming
Idan ka yanke shawara cewa yin gudu don asarar nauyi ba zai taimaka maka cimma burin ka ba, kana cikin sauri don yanke shawara! A zahiri, wannan shine ɗayan mafi kyawun nau'ikan motsa jiki wanda ke ba ku damar saurin rasa nauyi ba mai yuwuwa. Tabbas, idan yin wasan motsa jiki ya zama al'ada, kuma tare da ingantaccen abinci mai gina jiki. Idan kun tuna, lokacin yin tsere, gudun a km / h shine 8 km / h kawai, wanda ke nufin cewa mai gudu baya gajiya sosai kuma yana iya tsayayya da doguwar motsa jiki.
A halin yanzu, sananne ne cewa minti 40 na farko na motsa jiki, jiki yana samun ƙarfi daga glycogen da aka tara a cikin ƙwayoyin hanta, sannan kawai zai fara juyawa zuwa mai. Don haka, don rasa nauyi, kuna buƙatar gudu aƙalla fiye da minti 40, kuma zai fi dacewa awa ɗaya da rabi. Don haka ya zama cewa irin wannan gudu ne yake baiwa mutum damar jure dogon lokaci a cikin matsi na zahiri.
Kula da cewa aikin rage nauyi da sauri yana farawa kuma yana ci gaba yadda yakamata, yana da mahimmanci don sarrafa abinci mai gina jiki. Ya kamata abinci ya ba ku ƙasa da ƙarfi fiye da yadda ake buƙata don rayuwa ta yau da kullun (wanda, ta hanya, tsalle-tsalle mai ƙarfi yana nan). A wannan yanayin, jiki zai fara ƙone tarin gaskiya - mai, kuma a ƙarshe zaku shiga cikin wandon da kuka fi so.
Motsa jiki a kalla motsa jiki 3 a kowane mako, kiyaye shi akai-akai kuma sha ruwa da yawa.
Menene yin gudu kuma menene don?
Nan gaba kadan, za mu gano ko yin wasa yana da wani amfani ko cutarwa ga maza da mata, amma yanzu, bari mu yi nazari sosai kan wannan ra'ayi da kuma dalilin da ya sa ya shahara haka. Don haka menene ainihin alamun tsere?
- Gudun gudu - 6-8 km / h;
- Kwantar da hankali da saurin auna;
- Matsakaicin tsayin tafiya - bai fi 80 cm ba;
- Kafa ya sauka gaba daya a saman ko ya mirgine a hankali daga diddige zuwa yatsun kafa;
- Movementsungiyoyin suna da haske, bazara, ba gaggawa.
Ba za a iya danganta irin wannan gudu ga wasanni ba - mutum kawai yana gudu ne don jin daɗinsa, ba tare da lura da wata fasaha ta musamman ba a farkon farawa, ƙarewa ko kan aiwatarwa. Yayin tseren, mai gudu ba ya gajiya sosai, yana jin daɗin ra'ayoyin da ke kewaye da shi, yana kwantar da hankali, yana sauƙaƙa kwakwalwa. Yana da kyakkyawar maganin ƙwaƙwalwa kuma hanya ce mai kyau don sauƙaƙa damuwa. Da safe, yin guje-guje zai taimake ka ka faranta zuciyar ka kuma saita ka don aiki mai amfani, kuma da yamma, akasin haka, hakan zai yaye maka duk wata damuwa da damuwa a ranar wucewar.
Don taƙaita abin da ke sama: abin da ake nufi da tsere shi ne motsawa a hankali tare da na'urar motsa jiki a mafi kyawun saurin a daidai wannan saurin. Idan har yanzu ba ku fahimta ba, kalli bidiyon "abin da tsalle-tsalle yake nufi", kawai ku buga wannan tambayar a cikin sandar bincike na duk wani tallata bidiyo.
Yadda ake gudu daidai: dabarun motsa jiki
Bari muyi la'akari da dabarar da ta dace don yin wannan aikin, zamuyi nazari a wane matsayi ne mafi kyau don riƙe gangar jiki, hannaye, ƙafafu da kai.
A cikin gudu, dabarar aiwatar da hukuncin ba ta da rikitarwa, ba ta da tsauraran matakai da takunkumi - kowa na gudanar da yadda yake so. Koyaya, akwai jagororin gabaɗaya, bin wanda zai taimaka haɓaka ƙarfin hali da ba da ƙarancin gajiya.
- Ana riƙe jikin a tsaye, kai tsaye, idanu suna duban gaba;
- Afafu suna taushi a hankali yayin motsi, matakai suna yawaita, da sauri. Da zaran kafa daya ya tashi daga kasa, dayar nan take take sauka. Kafafuwan suna sauka karkashin jiki, ba a gabanta ba;
- A sama akwai saurin matsakaicin motsi, tsayin tafiya;
- Yi numfashi daidai: sha iska tare da hanci, fitar da bakinka;
- Hannun sun tanƙwara a gwiwar hannu, an danƙaɗa shi a jiki, yana motsawa a hankali gaba da baya cikin lokaci tare da motsi;
- Kafadu suna da annashuwa, an saukar da su (kar a daga su zuwa wuya), ana manne hannaye cikin naushi;
- Matsakaicin lokacin motsa jiki shine minti 60.
Kar a manta dumu dumu kafin fara tseren kuma kar a taka birki kwatsam. Matsar da sauƙi zuwa mataki mai sauri, numfasawa sosai yayin raguwa. Miƙewa da motsa jiki zai zama kyakkyawan ƙarshen aikinku.
Idan kuna sha'awar yawan adadin kuzari da jiki ke ƙonawa yayin gudu, za mu amsa cewa matsakaicin yawan kuzari zai zama 500 kcal (af, za ku kashe kusan adadin yayin yin Walking tare da shirin Leslie Sanson). Idan kayi gudu - 700 kcal.
A hanyar, yin tsere a kan tabo ba shi da tasiri fiye da gudana a cikin yankuna buɗe, yana da ƙari kuma mai ban dariya. Koyaya, idan babu damar zuwa waje, jin daɗin shiga matattarar motsa jiki a cikin dakin motsa jiki ko yin motsa jiki na gida.
Fa'idodi, cutarwa da sabani
Yanzu kuma, bari mu duba fa'idar yin tsere a gida da kan titi, irin fa'idodin da yake bayarwa ga jiki, mace da namiji:
- Yana ƙarfafa tsarin zuciya da jijiyoyin jini;
- Inganta ƙarfin garkuwar jiki;
- Ya taurare jiki;
- Enduranceara jimiri;
- Farin ciki, kuzari da shakatawa a lokaci guda;
- Yana taimaka sarrafa dystonia na jiji-da-jijiya;
- Inganta lafiya idan akwai rashin daidaituwa tsakanin kwayoyin halittu;
- Inganta samar da jini, iskar oxygen;
- Na inganta rage nauyi;
- Yana cire gubobi;
- Yana da tasiri mai amfani akan tsarin endocrine;
- Ceto daga baƙin ciki;
- Sautuna sama, yana inganta yanayin fata.
Anan ga ƙungiyoyin tsoka da ke aiki yayin wasan motsa jiki: gluteus, quadriceps femoris, biceps femur, ƙananan kafa, abs, tsokoki mai ɗamara kafaɗa, baya.
Kamar yadda kake gani, fa'idodin yin gudu a bayyane yake, amma shin akwai wata illa? Da farko dai, zamu lissafa abubuwan da ake nunawa, a gaban wanene, a guje, zaku cutar da kanku:
- Tare da myopia mai tsanani ko glaucoma;
- Tare da tsananta mummunan ciwo;
- Tare da cututtuka na gidajen abinci;
- Idan kana da mura ko SARS;
- Tare da mashako, tarin fuka, asma;
- Idan ka wuce shekaru 50, za ka iya yin aikin kawai bayan izinin mai ilimin;
- Idan kuna da cuta na tsarin zuciya da jijiyoyin jini;
- Yayin daukar ciki;
- Bayan ayyukan ciki.
Don haka, idan kuna da masu nuna adawa, an hana ku yin gudu, a duk sauran al'amuran, azuzuwan ba za su cutar da ku ba. Koyaya, yakamata abi dokoki da jagorori.
Me ya kamata sababbin shiga su nema?
Mun gano menene matsakaicin gudu a cikin km / awa ga maza da mata (babu wani bambanci), munyi nazarin fa'idodi da kuma abubuwan da suke nuna adawa. Don kaucewa yiwuwar cutarwa, ya kamata a kiyaye waɗannan ƙa'idodi masu zuwa:
- Kula da hankali sosai ga zaɓi na kayan wasanni masu kyau kuma, musamman, masu sneakers. Zaɓi nau'i biyu tare da takalmin matashi da lacing mai ƙarfi;
- Kada a taɓa gudu nan da nan bayan cin abinci ko a cikin azumin mai azumi. Mafi kyawun zaɓi idan abincin ƙarshe ya kasance awa 2.5-3 da suka wuce;
- Tabbatar dumi da sanyaya;
- Ku ci daidaitaccen abinci, yakamata a sami wadataccen bitamin da ma'adinai a cikin abincin;
- Sha isasshen ruwa;
- Don horarwa, yana da kyau a sami koren shakatawa ko wata hanyar tsere da keɓaɓɓiyar hanya, nesa da manyan hanyoyi;
- Fara farawa tare da gajeren nisa, a hankali ƙara kaya;
- Kalli numfashin ka.
Koyi ƙa'idodi na yau da kullun na guje-guje: yadda ake gudu yadda ya kamata, yadda ake ado, yadda ake cin abinci, a hankali bi duk shawarwarin - kuma za ku yi farin ciki! Don masu farawa, ba mu ba da shawarar farawa tare da haɗa gwiwa ba - da farko, yi aiki kai kaɗai don haɓaka rawarku. Idan ka rage kiba, ka manta da yadda kake motsa kalori mai kuna - kawai ka more yanayin, ka ji yadda kowace tsoka a jikinka take aiki, kuma ka yi tunanin yadda ta zama mai taushi da kyau. Karka taɓa fita hanya idan kana baƙin ciki, rashin lafiya, ko jin rashin lafiya. Yin jogging ya zama abin dariya, in ba haka ba ba zai zama da wani amfani ba.
A ƙarshe, muna ba da shawarar cewa kuyi nazarin batun numfashi yayin kewa - matakin jimiri da daidaito na aikin motsa jiki ya dogara da wannan lamarin. Muna fatan gaske cewa gudu ya zama mafi ƙarancin ɗabi'arku ta lafiya! Zama lafiya!
