Tafiya: fasahar aiwatarwa, fa'idodi da cutarwar tafiya

Gudun tsere horo ne na tilas na wasannin Olympics. Kamar gudu, yana ba da cikakkiyar nauyin zuciya a jiki, yana inganta ƙimar nauyi, kuma yana inganta lafiya. Idan kunyi nazarin dabarun yin wasan motsa jiki sosai, zai zama a fili yake cewa ya sha bamban da yadda aka saba. Akwai fasali da dama wadanda suka banbanta shi daga gudu ko tafiya.

Doctors bayar da shawarar yin irin wannan tafiya don mutane masu kiba, tunda duk wasu nau'ikan motsa jiki an hana su. Duk da alamun sakamako mai laushi, waɗannan wasan motsa jiki suna ba da cikakkiyar sakamako na inganta lafiyar kuma suna da kyau wajen taimaka muku rage nauyi.

Bambanci tsakanin tafiya da gudu

A cikin labarin, zamuyi la'akari dalla-dalla kan fa'idodi da cutarwa ga jiki yayin yin wasanni, amma da farko, zamu gano yadda ya bambanta da gudu.

1. Fasaha don yin aikin. A yayin motsin, kafa daya na dan wasan koyaushe yana taba farfajiyar kasa, kuma an gindaya wannan yanayin a cikin dokoki, kuma keta shi a yayin gasar zai haifar da rashin cancanta. A yayin gudu, bayan turawa, kafafu biyu na wani dan karamin lokaci, kamar a tashi, kar a taba bene.
2. Matsayin farawa na mai gudu ya bambanta - a cikin sigarmu, ana kiyaye jiki a tsaye, kuma lokacin da yake gudana, an ba da izinin farawa kaɗan;
3. Matsayin ƙafafu ya canza yayin motsa jiki - a cikin gudu, ƙafafu sun durƙusa a gwiwoyi, lokacin tafiya, dole ne ɗan wasa ya hau kan madaidaiciya;
4. Tabbas, saurin motsi ya banbanta - ƙwararrun masu tsere sun kai iyakar gudu na 30 km / h, yayin da matsakaicin gudu na matakin wasanni ya zama 10-12 km / h.

Muna ba da shawarar kallon darussan bidiyo akan dabarun tafiya - ana iya samun su akan Youtube ko duk wani shafin yanar gizon bidiyo. Wannan hanyar zaku sami damar ganin yadda ƙwararrun walkan wasa ke tafiya.

Fasahar aiwatarwa

A cikin tseren gudu, saurin mutum a cikin km cikin awa kamar 10 km / h, kuma ƙwararrun athletesan wasa zasu iya saurin zuwa 16 km / h. Galibi ana gudanar da gasa a cikin buɗaɗɗɗen wuri, kuma idan yanayin yanayi bai yarda ba, a cikin filin wasa na cikin gida ko filin wasa. Idan kuna da sha'awar ko yana yiwuwa a yi tseren asara mai tafiya a gida, za mu amsa cewa yana da kyau a yi shi a waje. Dole ne ku fahimci cewa dole ne ku sami isasshen sarari don hanzarta, amma idan hotunan murabba'inku ya kyale shi - tafi da shi. Bayan duk wannan, wannan babban zaɓi ne don gudu don asarar nauyi.

Don haka, yanzu kun san yadda tseren tsere ya bambanta da tafiya ta yau da kullun, kuma yanzu, bari mu kalli manyan mahimman hanyoyin da ta dace don aiwatar da ita:

1. A farkon farawa, ana kiyaye jiki a tsaye, ana duban gaba;
2. Hannun sun tanƙwara a gwiwar hannu a kusurwar dama kuma an riƙe su da yardar kaina, ba tare da tashin hankali ba. Yayin motsi, hannaye suna taimaka wa dan wasa, suna motsawa zuwa bugun matakaloli, baya da baya;
3. Yana da mahimmanci a kiyaye dokar ta taɓa ƙasa da ƙafa ɗaya - idan an gyara rabuwa da ƙafafun biyu, za a cire ku daga gasar;
4. Kafa wanda kake shirin takawa yakamata ya miƙe tsaye har sai ƙafafun ya taɓa ƙasa. Kaifi gwiwoyi yayin tafiya babban keta fasaha ne.

Waɗannan duka buƙatun asali ne na fasaha. Za mu ci gaba da nazarin wasannin motsa jiki tare da dabarun rage nauyi ga masu farawa, wato, yadda za a rasa nauyi ta amfani da wannan horo.

Shin tafiya kayan rage nauyi ne?

Wannan wasanni kayan aiki ne mai tasiri wajen yaƙi da ƙarin fam, ƙari ma, yana ɗaya daga cikin mafi yawan tashin hankali. Kuma har ila yau, an yarda wa mutane masu ƙiba sosai. Tushen dabaru da ka'idojin yin wasanni, idan burin shine a rage kiba, sun yi daidai da na mutanen da ke cikin wannan wasan a fannoni na sana'a, don haka ku yi nazarin sashin da ya gabata sosai.

Ka tuna da waɗannan jagororin:

• Duk wani motsa jiki koyaushe yana farawa da dumi-dumi;
• Kammala darasin tare da miƙawa da motsa jiki (ana iya maye gurbinsu da yin zuzzurfan tunani);
• Fara cikin natsuwa, a hankali ƙara saurin ku;
• Kula da madaidaicin matsayin jiki kuma bi hanyar dabara;
• Sha ruwan a hankali a yayin motsa jiki. Zai fi kyau ka shayar da ƙishirwarka kafin da bayan darasi;
• Zaba kayan wasan motsa jiki masu dacewa da takalmin gudu (mara nauyi, tare da tafin bazara da yatsan hannu, kuma don lokacin sanyi - yanayin hunturu);
• Sha iska ta cikin hancin ka kuma fitar da iska ta bakin ka;
• Tabbatar cewa abincin ƙarshe kafin horo ya kasance aƙalla awanni 2;
• Tsaya kan shirin motsa jiki, kada a tsallake, motsa jiki sosai;
• Matsakaicin lokacin motsa jiki shine minti 50-60; yakamata kayi sau 3-4 a mako.

Ko da kun kware kuma kun sami nasarar aiwatar da nau'ikan wasannin motsa jiki, yi da yawa kuma na dogon lokaci, amma, a lokaci guda, kada ku ci daidai, kada ku yi tsammanin sakamakon. Yana da mahimmanci a tsaya ga ƙananan kalori, amma daidaitaccen abinci - a wannan yanayin, sikelin lalle zai motsa zuwa hagu.

Irin

Munyi nazarin menene tseren tafiya da yadda ake tafiya daidai, amma bamuyi la'akari da nau'ikan sa ba. Bari mu jera su a taƙaice:

1. Rage gudu - sauri, kimanin matakai 80 a minti ɗaya;
2. Matsakaici - Matakai 120 a minti daya;
3. Mai kira - Matakai 150 a minti daya. A wannan saurin, an rufe kilomita ɗaya cikin minti 7. Wannan saurin ne ake ganin ya dace don shiga cikin gasa mai nisa;
4. Saurin sauri - ƙwararrun athletesan wasa ne kawai ke yin sa, matsakaicin saurin su ya kai 10-16 km / h.

Amfana da cutarwa

Ba lallai ba ne a yi aiki da wannan wasa ta hanyar sana'a don cimma sakamako. Da yawa a yau suna yin horo don dalilai na kiwon lafiya, don ƙara adadi, inganta lafiya, da dumi. Bari muyi la'akari da fa'idar yin tsere, koda kuwa bashi da sana'a:

• Yana daidaita ayyukan tsarin zuciya da jijiyoyin jini;
• Jiragen kasa masu shan iska;
• Yana daidaita tsarin narkewa;
• Hutawa, yana taimakawa wajen jimre wa damuwa;
• Na inganta rage nauyi;
• Yana taimaka kula da ƙwayar tsoka.

Tafiyar tsere da wuya ya cutar da shi, saboda ana ɗaukarsa ɗayan wasanni mafi aminci, duk da haka, idan kuna da sabani don dalilai na kiwon lafiya, cutarwa zai yiwu.

A waɗanne lokuta ne aka hana irin wannan motsa jiki? Tare da matsi na jijiyoyin jini, tsanantawar cututtukan yau da kullun, tare da hargitsi a cikin aikin zuciya, tare da ciwon sukari, matsaloli tare da kwayar ido na ido, ƙananan cututtukan ƙwayoyin cuta na numfashi, bayan ciwon zuciya ko bugun jini.

Dokokin shiri

Munyi nazarin manyan sifofin halayyar motsa jiki, kuma yanzu bari muyi magana game da tsarin shiri.

• Da farko dai, kamar yadda aka ambata a sama, ya kamata ku sayi kayan aiki masu kyau waɗanda ba sa hana motsi, dadi da dacewa. An ba da hankali musamman ga takalma masu tsayi masu inganci;
• Abu na biyu, yi tunanin inda za ka yi karatu. Gidan shakatawa tare da yawancin kayan lambu ya dace;
• Abincin ƙarshe kafin horo ya zama awanni 2-3;
• saya na'urori masu amfani don karɓar sigina daga jikinka cikin lokaci. Misali, sayi agogo mai gudana, zai zama mai matukar amfani ga irin wannan aikin.

Don kada ku gundura, ɗauki ɗan kunnawa tare da waƙoƙin da kuka fi so. An tabbatar da cewa ƙarfin ɗan wasa ya ƙaru da kusan kashi 20% lokacin da yake motsa jiki tare da kiɗa!

Don haka, yanzu kun san yadda za ku iya tafiya yadda yakamata a cikin tafiya asarar nauyi kuma kuna sane da dabarun aiwatarwa. Muna fatan cewa horo zai kawo muku farin ciki, saboda ba kamar gudu ba, yana da ɗan sauƙi, saboda ƙarancin damuwa a ƙafafu. Ka tuna game da matakan tafiya - fara a hankali, a hankali hanzarta, kuma kusa da ƙarshen nesa, rage gudu. Idan kun koyi yadda ake tsara azuzuwanku yadda ya kamata, ku bi jadawalin sosai, kuma ku ba da mafi kyawu, sakamakon ba zai daɗe ba. Sa'a mai kyau a kan na'urar motsa jiki!

Kalli bidiyon: Train from Auckland to Wellington, New Zealand (Nuwamba 2024).