Yawancin sababbin shiga duniya na wasanni suna da sha'awar yadda zasuyi aiki yadda yakamata a kan na'urar motsa jiki. Kayan kwaikwayo yana da sauƙi a waje, amma nuni mai ban sha'awa tare da maɓallan, kayan aiki da sauran halayen shine ɗan firgita. Duk da wannan, na'urar motsa jiki watakila ita ce mafi mashahuri inji a dakin motsa jiki. Yana ba ka damar saita nauyin kode mai inganci wanda ya dace da wata kwayar halitta.
Kuna iya daidaita saurin, saurin, tsawon lokacin aikin, duba yawan cin abincin kalori, nisan tafiya, bugun zuciya, da kuma sakamakon da aka samu. Gudun kan mashin din yana da fa'ida da cutarwa, kuma girmansu basu misaltuwa (a kan na farkon). Shin kana son ka gamsu da wannan?
Amfana da cutarwa
- Dukan kwarangwal na muscular sun ƙarfafa, saboda irin wannan motsa jiki ya ƙunshi tsokoki, kusan dukkanin jiki;
- Na'urar tana ba da damar daidaita girman nauyin, don haka mutane masu matakan horo daban-daban na iya amfani da shi;
- Lallai 'yan mata za su yaba da fa'idodi na na'urar kwaikwayo don adadi, saboda yin atisaye yayin motsa jiki yana ba ka damar ƙona calories 600-800 a kowace awa;
- Me kuke tsammani fa'idodi da ke gudana a kan na'urar motsa jiki ga jiki? Hakan yayi daidai - wannan babban motsa jiki ne ga huhu, zuciya da kuma jijiyoyin jini. Jirgin jinin ɗan wasa ya daidaita, jini ya cika da oxygen, huhu ya ƙara ƙarfi. A sakamakon haka, kiwon lafiya ya inganta, juriya yana ƙaruwa;
- Amfani da metabolism ya inganta, fatar jiki ta zama ta roba, ƙarfin kwayar halitta yana raguwa;
- Hakanan, injin motsa jiki yana taimakawa wajen sauƙaƙe fushin da aka tara, kawar da damuwa, shagaltar da tunani mai yawan gaske.
Matattarar mashin din ba zai iya haifar da lahani ba, tabbas, idan kun gudu daidai, kuna lura da dabarar kuma kuna tambayar kanku isassun kaya. Daga cikin rashin dacewar na'urar, zamu lura da masu zuwa:
- Gudun tafiya a wurin shakatawa koyaushe zai zama mafi daidaito da koshin lafiya, saboda a nan kuna shaƙar iska mai kyau. Babu wani dakin motsa jiki, koda tare da iska mai inganci mafi kyau, da zai iya ba ku irin waɗannan halaye;
- Kodayake dabarun aiki a kan na'urar motsa jiki ba ya bambanta da dabarar a cikin yanayin yanayi, amma duk da haka na'urar tana haifar da yanayi mai wucin gadi. Idan kayi gudu a kan titi, kan yashi, tsakuwa, kwalta ko ma abin motsa jiki, gabobinka da tsokoki zasu sami '' 'yan qasar' 'da yawa.
- Don samun damar tsere a kan abin hawa, dole ne ku sayi membobin gidan motsa jiki, wanda galibi ke da tsada. Hakanan, zaku daidaita zuwa jadawalin cibiyar motsa jiki.
- Don gudu daidai, dole ne ku fahimci saitunan kayan, nemi taimako daga ƙwararrun athletesan wasa. Kuna iya gudu akan titi da kanku, a kowane lokaci na yini ko dare.
- 'Yan wasa dole ne su bi matakan kariya, kamar yadda na'urar motsa jiki take rike da tarihin yawan hadura a dakin motsa jiki. Ga takaitattun ka'idoji don aiki tare da na'urar: baza ku iya riƙe hannun hannu ba (idan na'urar tana sanye da su), kalli zane a ƙafafunku, ku tsalle da sauri, kuma kuyi atisaye a takalmin da ba ayi niyyar gudu ba.
- Wani rashin amfani, ba ma ambaton abin da ba daidai ba, shi ne ɗoki da rashin nishaɗi. Ka yi tunanin cewa za ku ciyar da sa'a ɗaya a wuri ɗaya, kuna yin maimaita ayyuka. Muna baku shawara da cewa kuyi ajiya a jerin waƙoƙi masu kyau.
Amsa tambayar ko cutarwa ne gudu a kan na'urar motsa jiki, za mu ce "a'a", amma muna jaddada cewa bai kamata ku sami masu nuna adawa ba:
- A gaban kiba, daidai ne farawa tare da tafiya akan waƙa, kawai sai a canza zuwa gudu;
- Ba za ku iya gudu tare da ƙara matsa lamba ba;
- Cututtuka na tsarin musculoskeletal;
- Hanyoyin kumburi, tare da ciwo, ƙarar zafin jiki;
- Cututtukan zuciya, tsarin numfashi;
- Bayan ciwon zuciya ko bugun jini;
- Tare da glaucoma;
- Bayan ayyukan ciki;
- Tare da rauni;
- A lokacin daukar ciki (an bada shawarar yin tafiya).
Don haka, mun lissafa fa'idodi da fa'idodi na gudana a kan na'urar motsa jiki, yanzu bari muyi magana game da dabarar.
Yadda ake gudu daidai?
Idan kana mamakin yadda zaka fara gudu a kan na'urar nike daidai, mataki na farko shine ka koyi dokoki.
- Duk wani motsa jiki koyaushe yana farawa da dumi - yi ƙananan motsa jiki don dumama gidajenku da tsokoki. Bends, swings, squats, mikewa, motsi zagaye sun dace;
- Dangane da dabarar gudu a kan na'urar motsa jiki, fara darasin dai dai da tafiya, bayan 'yan mintoci kaɗan, sauyawa zuwa jogging;
- Ba zaku iya saita jiki nan da nan zuwa babban nauyi ba, sabili da haka yana da mahimmanci a lura da ƙimar bugun jini domin koyaushe suna cikin yankin na al'ada (120-130 beats / min);
- Kowarewar da aka tsara da kyau koyaushe ana dogara ne akan ƙara nauyi. Yi ƙoƙari don haɓaka aikinku ta hanyar 5-7% kowane mako;
- Mutane da yawa suna da sha'awar tsawon lokacin da zasu fara aiki a kan kan kari, kuma zamu amsa cewa mafi karancin tazara ya zama aƙalla mintuna 30. Ba shi da ma'ana don yin ƙasa, yana da kyau a kashe wannan lokacin a kan wasu masu kwaikwayon. Af, idan kana so ka san tsawon lokacin da kake buƙatar gudu a kan na'urar motsa jiki don asarar nauyi, kasance a shirye don ɓatar da aƙalla mintuna 50 a bel. Gaskiyar ita ce, kawai mintuna 40-45 bayan fara aikin motsa jiki, jiki yana fara samun kuzari daga tarin kitse. A baya can, yana aiki akan glycogen, a hankali an adana shi a cikin hanta.
- Don kara tasirin aikin, daidai ne a sauya saurin gudu daga sauri zuwa jinkiri, ko a bai wa bel bel dan gangaren sama. Idan kuna mamakin saurin gudu a kan na'urar motsa jiki, muna baku shawara da farko da farko ku saurari abubuwan da kuke ji. An ba da shawarar yin gudu ba fiye da 300 m tare da iyakar hanzari, sa'annan ku yi tsalle. Gudun gudu mafi kyau akan na'urar motsa jiki shine 6-8 km / h;
- Sun gama motsa jiki tare da raɗaɗi - suna yin motsa jiki, haɗa ƙwayoyin jijiyoyi, shimfiɗa.
Hanyar gudu: koya don motsawa daidai
Gyara aiki a kan na'urar motsa jiki don masu farawa ya dogara ne akan daidaitattun bin hanyoyin motsi. Thearshen ya haɗa da abubuwa masu zuwa:
- Motsa hannu;
- Matsayin jiki;
- Workafafun kafa.
Makamai
Suna motsa aiki tare tare da kafafu, a cikin wani tsari daban. Hannun suna dafe cikin dunkulallen hannu, hannayen suna lankwasa a gwiwar gwiwa a kusurwar dama. Lokacin da saurin motsi ya karu, yawan juyawar hannu shima yana karuwa.
Gidaje
Karkatar da gaba bai wuce 7 ° ba. Ana ajiye kashin baya madaidaiciya, ba a ba da izinin lanƙwasa baya ba. An daga kai, kallo ya kalli gaba;
Kafafu
Yi la'akari da yadda ake aiki da kyau akan na'urar motsa jiki a matsakaiciyar tazara, ko a babban gudu. A cikin zaɓi na farko, ana amfani da dokar rashin ɗaga gwiwa. Dan wasan yana gudu, yana motsawa kamar yadda yake a cikin motsa jiki "ya rufe shins baya", duk da haka, ba tare da ya taba firistocin da safa ba. A lokacin hanzari, akasin haka, gwiwoyi suna buƙatar kawowa da gaba, kamar lokacin gudu tare da daga ƙwanƙwasa sama. A kowane yanayi, ya kamata a sa ƙafafun farko a kan yatsun kafa, sa'annan a mirgine kan diddige.
Kuskuren masu zaman kansu
Idan kana son sanin yadda ake koyon gudu a kan matattara, duba wadannan kurakurai na yau da kullun da yawa masu farawa keyi:
- Rashin bin matakan kariya. Ciwon da rauni;
- Rushewa cikin jiki. Ya kafa wani nauyi mai mahimmanci a kan kashin baya;
- Yin watsi da dumi da sanyi-sanyi. Musclesarfafa tsokoki da haɗuwa;
- Darasi idan kaji rashin lafiya. Hadari ga lafiya.
- Kuskuren karkatar da waƙar. A matakin farko, bai kamata ya wuce 5 ° ba.
Don haka, mun bincika yadda kuke buƙatar gudu a kan na'urar motsa jiki, kuma munyi nazarin dabarun motsi. A ƙasa akwai shirye-shirye don gudana a kan na'urar motsa jiki wanda kowane ɗan wasa zai iya amfani dashi cikin nasara.
Zaɓuɓɓukan darasi
Kuna iya zaɓar kowane makirci, a lokaci guda, zai zama daidai don fara tantance ƙimar lafiyar jikinku, nauyi, shekaru da yanayin lafiyar ku.
Don haka ta yaya za ku iya motsa jiki a kan na'urar motsa jiki?
- Tafiya. Ana iya aiwatar dashi azaman motsa jiki na ƙaura ko ƙari tare da gudu. Yana ba jiki nauyi mai sauƙi, saboda haka an ba shi izinin mutane masu kiba, mata masu ciki, tare da cututtuka na tsarin zuciya da jijiyoyin jini;
- Saurin tafiya. Yayi daidai don fara darasi dashi, shima zai zama daidai don canzawa zuwa mataki mai sauri don kwantar da bugun jini bayan saurin gudu;
- Brisk tafiya mai hawan dutse. Gangaren ruwan na iya ƙara zuwa 15%. Motsa jiki yana ba ku damar horar da juriya, daidaitawa, ƙarfin tsoka;
- Gudun gudu. Yawancin 'yan wasa suna zuwa don gudu akan injin ta wannan hanyar. Tsarin mulki ne mai tasiri don ƙona mai da inganta ƙarfin juriya;
- Tazarar tazara. Gudun gudu Waɗannan zaɓuɓɓuka guda biyu ana sanya su a matsayin masu rikitarwa, ana ba da shawarar ne kawai ga 'yan wasa masu ƙoshin lafiya. Har yaushe za ku iya gudanar da wannan matattarar? Daidai ne a keɓe wa waɗannan atisayen bai fi minti 20 ba na jimlar lokacin aji. Keɓe sauran lokacin don tafiya ko guje guje a tsaka tsaki.
Sau nawa za ku iya gudu a kan na'urar motsa jiki don samun sakamako da wuri-wuri? Tsarin mafi dacewa da mafi kyau duka don horo na zuciya shine sau 3 a sati. Sai dai idan kuna horo don gudun fanfalaki kuma ba ku da ƙwararren ɗan wasa, ba kwa buƙatar gudu sau da yawa. Ka tuna, duk wani motsa jiki ya zama mai daɗi da jin daɗi. In ba haka ba, ba za ku zauna a zauren ba na dogon lokaci!
