Tabbas, kowane mai tsere mai fara'a yana da sha'awar yawan abin da kuke buƙatar gudu don rasa nauyi, saboda bayyananniya da takamammen bayani na taimakawa ƙirƙirar tsarin horo na mutum. A cikin wannan labarin, zamu bincika dalla-dalla duk shahararrun tambayoyin akan wannan batun, muna fatan cewa bayan karantawa zaku fahimci inda yakamata ku matsa!
Na farko, muna ba da shawarar nazarin bayanin kan gudu don asarar nauyi bisa ga tebur: nawa kuke buƙatar gudu don rasa daga kilogram 3 zuwa 30
| Burin (nawa za a rasa kg) | Kwanaki nawa za ayi (duka) | Tsawon darasi daya |
| 3 | 20-30 | 30 min |
| 5-10 | 90-100 | 30-60 mintuna |
| 15-20 | 180-250 | 1,5 awa |
| 20-30 | 300-500 | 1,5 awa |
Teburin yana nuna kimar matsakaita, dole ne ku fahimci cewa kowace kwayar halitta tana da halaye irin nata - wani yakan rasa nauyi da sauri, wani ya ɗauki tsawon lokaci. Hakanan, a lokaci guda kamar yin tsere, yana da mahimmanci a lura da abincinku, samun isasshen bacci, ba damuwa, shan ruwa da yawa, numfashi daidai. Hakanan kuma, kuna buƙatar kula da lafiyar ku, saboda ba kowane mutum ne yake da izinin yin yawa ba.
Kafin fara karatun horo, tabbas ka tabbata cewa baka da wata takaddama don gudu. Idan kuna fama da cututtuka na yau da kullun, ziyarci likitan da ke lura da ku kuma ku tambaya nawa kuke buƙatar gudu.
Shawara tsawon lokacin motsa jiki
Bari mu duba yadda kuke buƙatar gudu don rasa nauyi - musamman, bari muyi la'akari da mafi kyawun lokacin motsa jiki. Shin kun san cewa a farkon mintuna 40 na motsa jiki, jiki yana kashe kuzari daga glycogen da ke cikin hanta (carbohydrates), sannan kawai sai ya fara farfasa mai? Wannan yana nufin cewa don rasa nauyi, tsawon lokacin zaman ya zama aƙalla awa 1, yayin da ya kamata a tsayar da mintuna 20 na ƙarshe don gudana.
Muna ba da shawarar wannan makircin mai zuwa, wanda ya tabbatar da kansa sosai tsakanin masu farawa masu farawa waɗanda ke ƙoƙarin zubar da waɗancan ƙarin fam ɗin:
- An ba da minti 10 don dumi - motsa jiki mai sauƙi ga dukkanin rukunin tsoka bisa ga ƙa'idar daga sama zuwa ƙasa;
- Gudun mintuna 20 ko tafiya cikin sauri. A madadin, zaku iya canzawa tsakanin waɗannan darussan guda biyu;
- 28 mintuna suna gudana akan shirin mai zuwa: 2 min. gudu / 2 min. tafiya mai saurin tafiya - hanyoyi 7 .;
- A lokacin mintuna 2-5 na ƙarshe, ana yin sanyi - miƙawa, jinkirin tafiya, motsa jiki na numfashi.
Idan kuna mamakin kilomitoci nawa a rana kuna buƙatar gudu don rasa nauyi, da wuya kowa zai iya amsa muku tabbas. Gaskiyar ita ce, amsar ta dogara da dalilai da yawa kuma, da farko, akan dabarar gudu.
- Misali, mutumin da yake yin gudu yana kiyaye matsakaicin gudun 8 km / h. Wato, don aikin motsa jiki na sa'a guda, ya shawo kan kilomita 8 a matsakaiciyar tafiya, kuma wannan isasshen kayan aikin yau da kullun ne;
- Dan wasan da ya zabi tsaka-tsakin gudu zai yi mintuna 20-30 ne kawai kuma ya yi tafiyar kusan kilomita 2, amma a lokaci guda ya ninka karin makamashi har sau uku;
- Motsa jiki da aka keɓe don saurin tafiya shine mafi laushi, yana buƙatar ƙarancin kuɗaɗen jiki, don haka tafiya don rasa nauyi yana ɗaukar mai yawa kuma na dogon lokaci;
- Gudun ketare shima motsa jiki ne mai tsananin gaske, don haka kamar yadda ake yin tazarar tazara, ba nisa bane yake da mahimmanci, amma inganci ne.
Wannan shine dalilin da ya sa ya fi daidai a tambaya ba yawan ranar da kuke buƙatar gudu don rasa nauyi ba, amma yadda kuke buƙatar gudu da sau nawa.
Koarfin motsa jiki
Adadin yawan kuzarin da aka kashe ya dogara da ƙarfi, wanda aka lasafta shi a cikin adadin kuzari. Da zarar ka matsa kanka kan waƙar, yawancin kiba za ka rasa. Koyaya, wannan baya nufin cewa don rasa nauyi da sauri, kuna buƙatar shiga tsalle mai tsalle kowace rana - wannan zai haifar da illa ga jiki.
Idan ka tafi tafiyar kwanaki 5 a mako, da kyau 2 daga cikinsu suna da saurin nutsuwa, yin tazara na tazara 2, 1 yana tafiya mai tsayi a matsakaiciyar tafiya. Tare da jadawalin lokaci-3, kwana 2 yakamata a keɓe don horo mai nutsuwa, 1 mai ƙarfi.
Kamar yadda muka rubuta a sama, yana da wahala ka amsa tsawon lokacin da kake bukatar guduwa don fara rage kiba, saboda kowace kwayar halitta tana da halayenta. Abu mafi mahimmanci shine a hankali kara kaya don kada a sami jaraba.
Don haka, tseren gudu ya dogara da abubuwan da ke tafe:
- Gudun fasaha;
- Jadawalin motsa jiki na mako-mako (sau nawa a mako);
- Jin dadin mai gudu;
- Shirin.
Mahimmanci! Muna ba da shawarar cewa kada ku tsaya kan motsa jiki iri ɗaya, azuzuwan dabam dabam na tsokoki daban-daban. Misali, ƙware da dabarun tafiya akan gindi don zana wannan sashin jiki.
Shirin horo
Idan kuna da sha'awar yawan abin da kuke buƙatar gudu don rasa kilo 1 ko kilogiram 10-15, za mu baku shawara ku zaɓi shirin, sannan ku bi abubuwan nasa a hankali. Irin waɗannan tsare-tsaren suna la'akari da kuɗin kuzari da tsawon lokacin horo, kuma suna karya jadawalin duka cikin adadin kwanakin da ake buƙata (watanni), saboda haka sun dace.
Ga wasu shahararrun shirye-shirye:
Idan baku biye makasudin rage kiba ba, kuma kuna da sha'awar yawan abin da kuke buƙata don tafiyar da rana don lafiya, ƙare motsa jiki lokacin da kuka ji cewa ya daina kawo farin ciki. Koyaushe ku bi hanya a cikin yanayi mai kyau, kuma kada ku tilasta wa kanku motsa jiki.
Slimming madadin zuwa jogging
Don taƙaitawa, ga wasu atisaye waɗanda ake ɗauka manyan zaɓi don gudu kuma suna da kyau don rage nauyi ko maye gurbin gudun ku na ɗan lokaci:
- Mataki na sama Tsayin abin da kuke tafiya a kai bai kamata ya wuce tsakiyar tsinin ka ba. Wannan aikin yana da saukin yi a gida kuma kusan yana da kyau kamar yadda ake yin lodi, musamman idan kayi shi a cikin sauri;
- Tsalle mai tsayi (muna ba da shawarar kuyi nazarin juzu'i daban-daban na wannan darasin, duk suna da fa'ida daidai);
- Igiyar tsalle - mafi wuya kuma mafi yawan lokuta kuna tsalle, ƙwarewar horon ku zai zama mai tasiri.
Idan ka yanke shawarar gudu a kan na'urar motsa jiki ka rasa kilo 10 ko sama da haka, zaka iya samun nasarar amfani da kowane shirye shiryen da aka bayar a cikin labarin, saboda matattarar motar ta maye gurbin waƙar da ta dace. Rashin fa'idar wannan aikin shine ƙwarin gwiwarsa da rashin iska mai tsabta.
Muna fatan kun fahimci cewa babban ra'ayin da muka yi kokarin isar muku, yana bayanin yadda kuke buƙatar gudu don rasa nauyi, shine ba lokacin zaman bane yake da mahimmanci, amma ingancin sa. Energyarin kuzarin da kuka ciyar, da ƙarfi da sauri zaku rasa nauyi kuma ba komai!
