Gudun tazara tsaka-tsalle wani nau'i ne na gudu tare da saurin sauyawa na sauri: ana maye gurbin motsa jiki mai ƙarfi ta hanyar lokacin hutawa mai ƙarfi. Wannan hanya ce mai kyau don inganta ƙoshin lafiyar ku a cikin ɗan gajeren lokaci, ƙara ja adadi, kuma ku rasa ƙarin fam. A lokaci guda, ɗan wasa ba ya buƙatar dakin motsa jiki ko ƙwararren mai horaswa - idan ka zaɓi shirin horo na gaskiya, yi nazarin nuances kuma ka tabbata cewa babu masu nuna adawa, za ka iya yin tazarar tazara a kan ka.
Slimming tazarar gudu
Idan kuna so, zaku iya yin wasan motsa jiki na lokaci don kona mai a kan mashin, amma har yanzu yafi kyau motsa jiki a waje. Gidan motsa jiki yana da fa'idodi: akwai masu horarwa daga waɗanda zaku iya neman shawara daga gare su, yana da sauƙi don saita saitunan da ake buƙata da na'urori masu auna sigina a kan na'urar kwaikwayo, kuma har ila yau, kiɗa yana wasa a can kuma yanayin yana da kyau koyaushe. Amma a kan titi zaka yi gudu a cikin iska mai kyau, wanda ya fi lafiya. Zaku iya fadowa daga kan mashin din kuma ba dadi sosai ga mutanen da suke da tsayi da yawa - wasu injina sunyi gajere. Kowane mutum yana da 'yanci ya zaɓi yanayin da ya dace don horar da kansa, amma har yanzu muna ba da shawara, koda kuwa kuna da membobin motsa jiki, wani lokacin ma shiga cikin yanayi.
Matsakaicin gudu don asarar nauyi a cikin tebur don amfani da kalori ya mamaye layin sama - a cikin mintuna 20 na irin wannan motsa jiki, zaku kashe kimanin 180 kcal. Don kwatantawa, ƙarfin horo a cikin dakin motsa jiki na lokaci ɗaya zai taimaka muku rasa kawai 100 kcal. Tare da tsere na tsaka, zaka iya rasa har zuwa kilogiram 1 a mako, ba shakka, idan har kana da abincin da ya dace.
Wasu mutane da gaske basu fahimci dalilin da yasa koda bayan watanni uku na horo na yau da kullun, babu wani sakamako mai bayyane. A lokaci guda, suna mantawa da irin wannan muhimmin al'amari don rasa nauyi kamar abinci mai gina jiki.
Yana da mahimmanci a ci abinci mai ƙoshin lafiya da abinci mai gina jiki masu wadataccen furotin da bitamin, amma ya kamata a kiyaye cin abinci mai cike da carbohydrates da mai. A lokaci guda, ba za ku iya jin yunwa ba, kuna buƙatar cin abinci sau da yawa, amma kaɗan kaɗan. Abincin wasanni shine batun daban wanda ke da wahalar rufewa a cikin jimloli biyu, don haka idan kuna nufin rage nauyi mai kyau da lafiya, muna ba da shawarar kuyi nazarin wannan batun dalla-dalla.
Bari muyi la'akari da dalilin da yasa tsere tsalle a kan na'urar motsa jiki yana da matukar tasiri ga asarar nauyi ta hanyar nazarin wadannan bayanan:
- Yayin canje-canje akai-akai a cikin ƙarfin aikin motsa jiki, metabolism yana ƙaruwa a cikin jiki;
- Bugu da ari, akwai rarrabuwa mai aiki na glycogen da aka tara a cikin hanta, sannan kuma kyallen kitse;
- Yawancin lokaci kuma mafi tsayi saurin yana canzawa, mafi yawan adadin kuzari za ku rasa. Kuna iya samun bayanai kan adadin adadin kuzari da kuka ƙona yayin guduna akan rukunin yanar gizon mu;
- Hakanan, yayin irin waɗannan ayyukan, zaku rasa nauyi ba kawai a lokacin wahala mai wahala ba, har ma yayin kwanciyar hankali (tsere) - yayin da hanyoyin ci gaba ke ci gaba da aiki. Don haka, jiki ya rasa nauyi koda a lokacin hutu;
- Idan kayi tsalle mai sauƙi, jiki daga ƙarshe zai saba da kayan kuma zai daina kashe ƙarin kuzari a kansa, koda kuwa ka ƙara nisa. Gudun tazara ba zai taɓa zama mai jaraba ba - koyaushe zai tilasta muku kuyi aiki a iyakar ƙarfinku.
Tazarar tazara: shirye-shirye
Ya danganta da matakin shiri da kuma burin dan wasan da ya yanke shawarar tsunduma cikin tazara, a koyaushe ana shirya shirin horar da asarar nauyi daban-daban. Yana da mahimmanci a zaɓi mafi kyawun tsari wanda ba zai cutar da lafiyarku ba, zai ba ku damar cimma matsakaicin sakamako kuma ya ba ku farin ciki daga aikinku.
Mun kalli shahararrun tazara masu shirye-shiryen rage nauyi, bita da sakamako, kuma mun gano mafi inganci:
- Ga 'yan wasa na farawa, muna ba da shawarar zaɓin tsari mai sauƙi wanda ya dogara da tsere da daidaito na zamani. Wato, yin tsalle na mintina, na dakika 60 na gaba, yana hanzarta saurin, sannan kuma sake juyawa zuwa yanayin nutsuwa. A wannan yanayin, yakamata kuyi aƙalla na mintina 30 (zagaye 15 na mintina 2 kowannensu, madadin).
- Makirci mai zuwa ya dace da mutanen da ke da ƙoshin lafiya ta jiki. Jigonsa ya ta'allaka ne a cikin ƙaruwa sannu-sannu cikin rarar lokaci, sannan, a kan raguwar hankali.
- Jog na minti daya da sauri don minti daya;
- Sannan a huta na mintina 2 - yi gudu a kalla na mintina 3;
- Ci gaba na minti 3 a cikin kwanciyar hankali - minti 3 tare da hanzari;
- 2 minti a hankali - 1 da sauri;
- Minti 3 a hankali - 1 da sauri.
- Bada kanka mintuna biyar ka huta, a lokacin da ya kamata ka dawo da numfashin ka, kayi shimfidawa, fitar da numfashi (amma kar ka manta da yin numfashi daidai koda a wannan lokacin), sannan kuma maimaita makircin wani lokaci.
- A nan akwai shiri ɗaya wanda zai dace da masu farawa, zai dace da mutanen da suka san takamaiman mita nawa suka gudu. Makircin ya hada da matakai guda uku: tafiya a hanzari, gudu, kara - dole ne ku yi tafiyar mita 150 kowannensu.
- Runwararrun masu gudu zasu iya amintar da shirin da ya gabata da haɓaka nesa dangane da ƙarfin su.
Don sauƙaƙa lura da alamomi (lokaci, nesa, sauri, bugun zuciya), muna ba da shawarar sauke aikace-aikace na musamman don tazarar da ke gudana zuwa wayarku ta zamani. Zai taimaka muku gano yawan abin da za ku fara a farkon.
Gudun tazara: fa'ida da cutarwa
Idan kana son yin tsaka-tsalle tare da fa'idodin kiwon lafiya, ka tabbata cewa ba ka da wata damuwa, kuma ka yi nazarin waɗannan shawarwarin:
- Kafin fara motsa jiki, tabbatar da dumi - tsokoki ya kamata suyi dumi sosai;
- Sanya tufafi masu kyau, ba da kulawa ta musamman ga kyawawan takalmin gudu;
- Farawa da ƙare aikinku ta hanyar tafiya cikin nutsuwa;
- Yayin motsa jiki, sha iska ta hanci da kuma fitar da iska ta baki;
- Sha isasshen ruwa cikin yini (kuma zaku iya zazzage aikin don saka idanu akan wannan mai nuna alama);
- Kada ku ci aƙalla awa ɗaya da rabi kafin aji;
- Kar a kwashe ku - ana gudanar da irin wannan motsa jiki sama da sau 3 a mako.
Kodayake kunyi karatun ta natsu sosai game da ka'idar tafiyar tazara, yadda ake gudu daidai, kuma harma kun zabi kanku, dole ne ku tabbatar da cewa baku da wata hujja:
- Yawan nauyi;
- Matsalar zuciya;
- Cututtuka na tsarin haihuwar mace;
- Ciki;
- Matsalar kashin baya;
- Cututtukan ƙwayoyin cuta: trainwararrun masu horarwa suna ba da shawarar yin tsalle-tsalle tsakanin motsa jiki bayan ƙarfin horo don haɓaka shi da kyakkyawan tsarin cardio. Muna ba da shawarar sosai cewa da farko ku tabbatar cewa matakin lafiyarku zai iya jure wa irin wannan nauyin.
Shin irin wannan horon zai iya zama illa? Idan kun shiga don wasanni ba daidai ba, ba tare da tunani ba ko kuma bazuwar, zaku iya cutar da ma tafiya ta yau da kullun. Yana da mahimmanci a hankali auna matsayin karatun ku, ku gwada shi da burin ku, kuyi nazarin takamaiman wallafe-wallafen a hankali, ku ziyarci likita kuma ku nemi ƙwararren mai koyar da wasanni. A lokaci guda, muna ba ku shawara ku sami ƙwararren ƙwararren gaske, kuma ba kawai yaro daga gidan motsa jiki tare da manyan tsokoki ba. Idan kun kasance a farkon farkon tafiya, koyaushe ku zaɓi tsarin tsaka-tsakin gudu don masu farawa - yana da mahimmanci a hankali ku ƙara ƙara don gujewa yin tuntuɓe.
Nau'o'in motsa jiki na tazara
Baya ga makirce-makircen, akwai nau'ikan motsa jiki na motsa jiki - ta hanyar zaɓar ɗayansu, ba za ku iya bin shirin ba kwata-kwata, ko amfani da ɗayansu zuwa zaɓaɓɓun ƙasashe.
- Sake kunnawa. Mai koyon aiki yana gudana a kowane yanayi (kwanciyar hankali ko tsanani), yana maye gurbin tare da lokutan hutu. Wannan aikin motsa jiki yakan ɗauki aƙalla awa ɗaya;
- Tazara tana gudana. Wannan hadadden gajeren lokaci ne, yayin aiwatarwar wanda mai koyar da aikin ke canza lokutan jerks a iyakar iyawa tare da yin jogging;
- Gudun gudu. Wannan tsari ne na gogaggun masu gudu, abin da ake buƙata wanda shine ƙaruwar saurin gudu a kowane zagaye na gaba;
- Babu tsarin. Wannan nau'in aiki ne ga 'yan wasa masu son sha'awa, ba ya nufin kowane shiri. Mutumin da kansa yana zaɓar lokaci-lokaci, gudun, adadin hawan keke. Wannan nau'ikan shine mafi dacewa mafi dacewa don tsere a tsaka-tsaka don asarar nauyi, saboda ana ɗaukarsa mai taushi.
Af, a matakin farko, kar ka manta da yanke shawara: "Yaushe ya fi muku kyau ku gudu: da safe ko da yamma?" Ka tuna cewa agogon rayuwarka yana shafar ingancin ayyukanka da sakamako daga garesu.
Bayani
Me mutanen da suke yin aiki a kai a kai suke faɗi? Da farko dai, sun lura cewa irin wannan horon yana kara wa mutum karfi sosai. Suna taimakawa wajen kawar da kwayar halitta da haɓaka lafiyar zuciya. Suna haɓaka ƙarfin tsoka daidai, suna ba wa jiki sauƙi da jituwa.
Wannan wasan ana ɗaukar shi mai wahala saboda yana buƙatar kame kai da ladabi, wanda ke nufin cewa yana horon so da ɗabi'a. Ba za a iya fa'ida fa'idodin irin wannan horarwa ba, saboda haka, muna ba da shawarar saka su cikin shirin wasanninku. A ƙarshe, muna tuna cewa mabuɗin dangantaka ta dogon lokaci tare da wasanni shine nishaɗi yayin motsa jiki, wanda ke nufin cewa kada ku gaji jiki da nauyin da ba za a iya jurewa ba. Yi la'akari da matakin ku kuma kada ku ɗaga shinge kafin ku shirya don shi.
