A yau ya zama gaye ga kirga yawan matakan da aka dauka, saboda haka mutane da yawa suna sha'awar yadda suke bukatar tafiya a rana. Mutane suna shigar da aikace-aikace na musamman tare da masu amfani da na'urar a kan wayoyin hannu, suna sayan masu saitin bugun zuciya, mundaye masu dacewa, da na'urori da kansu suna lissafin matakai da kusan nisan miloli. Wannan yana da matukar dacewa da amfani, saboda na'urori, ban da ƙididdigar matakai, suna nuna lokaci, yawan amfani da kalori, suna ƙunshe da ƙididdigar ruwa da aka cinye, abincin da aka ci, da dai sauransu.
Don haka tsawon lokacin da za a ɗauka don tafiya don kammala adadin ku na yau da kullun? Amsar ya dogara da burin ku.
- Sliming;
- Don inganta kiwon lafiya;
- Don ƙara ƙarfin juriya ga danniya, kwantar da hankali, haɓaka yanayi;
- Tafiya hanya ce mai araha ta motsa jiki yayin daukar ciki;
- Don kiyaye dacewa cikin tsufa;
- Gyarawa bayan raunin wasanni, sprains, gidajen abinci.
Nawa kake bukatar tafiya a rana?
Da farko, bari mu gano yawan buqatar yin tafiya a rana don lafiya - don kula da sautin tsoka, qarfafa tsarin jijiyoyin zuciya da na numfashi, da kuma farantawa kanka rai.
Babu wanda zai iya samar muku da ainihin lambobi, tunda ƙimar su ta dogara sosai da halayen mutum na kowace kwayar halitta. Toari da maƙasudi, yana da mahimmanci a kimanta matakin lafiyar jikin ku. Nauyin mutum yana taka muhimmiyar rawa - mafi girman matsayinsa, zai yi masa wuya ya shawo kan nesa.
A matsakaici, don kiwon lafiya, kuna buƙatar tafiya 8000 matakai a rana, yayin da za a iya raba nesa zuwa sassa. Jimlar nisan nisan zai kasance kusan kilomita 4.5. Wadannan bayanan an bayar da su ne daga Hukumar Lafiya ta Duniya.
Tunda burin ku ba shine ku fita daga yankinku na jin daɗi ba don rage nauyi, amma don kula da motsa jiki, burin ku shine motsawa cikin yini. Wannan ya isa ya ƙarfafa tsokoki, zuciya, huhu, da watsa jini.
Kauce wa masu hawa lif da hawa, tafiya zuwa shaguna, yi kiliya daga wuraren da ake so, kuma yi yawo da yamma a cikin wurin shakatawa. Wajibi ne a gwada, idan za ta yiwu, a yi watsi da motoci da jigilar jama'a.
Yaya kuke buƙatar tafiya a lokacin daukar ciki da kuma tsufa
A lokacin daukar ciki, ba lallai ba ne a dakatar da ayyukan wasanni, amma yana da kyawawa don rage kaya. Zaɓi motsa jiki mai sauƙi, wanda, a hanya, ya haɗa da tafiya. Hakanan za'a iya fada game da wasanni a lokacin tsufa.
Ga mutanen da ke buƙatar motsa jiki cikin daidaituwa, WHO na ba da shawarar bin ƙa'idar tafiya a kowace rana - matakai 6,000. Nisan da aka rufe zai kasance kilomita 3-4.
A lokaci guda, idan kun kasance mai aiki a duk rayuwar ku ko kafin ciki, ba kwa buƙatar rage adadin matakai. Kuna buƙatar tafiya kadan kadan kuma ku saurara a hankali ga alamun jikinku.
Yawancin masu karatunmu, mun tabbata, za su tabbatar da cewa a lokacin da suke ciki sun raunana irin kilomita da ba su taɓa mafarkinsu ba kafin matsayi mai ban sha'awa.
Muna sake jaddada cewa batun ka'idar al'ada mutum ne a nan. Mafi mahimmanci, a gaban cututtuka ko haɗarin haɗari, tabbatar da tuntuɓar likitanka mai kulawa.
Yaya za a lissafa ƙimar don asarar nauyi?
Yin tafiya don asarar nauyi yana da tasiri sosai, an tabbatar da shi sau ɗari. Yin tafiya iri ɗaya ne na motsa jiki kamar motsa jiki, iyo, ko, misali, yin keke. Koyaya, har yanzu ana ɗaukarta ba motsa jiki mai ƙarfi ba, don haka idan kuna son rasa nauyi, kuna buƙatar la'akari da shawarwarin masu zuwa:
- Komai yawan matakai da kuke ba da shawarar yin tafiya a rana, idan ba ku bi abinci mai matsakaici ba, ba za ku iya rasa nauyi ba. Kuna buƙatar ciyar da adadin kuzari fiye da yadda kuke sha;
- Tsarin ƙona kitse yana farawa ne kawai bayan mintuna 30 na motsa jiki mai aiki. Sabili da haka, don rasa nauyi, kuna buƙatar tafiya aƙalla 6-8 kilomita a rana. Wannan tazarar cikin sauri yana nuna cewa mutum zai ɗauki matakai 10,000, zai ɗauki horo na awa ɗaya.
- Kuna buƙatar motsawa, adana bugun jini a cikin yankin aiki - kimanin ƙira 130. / minti. Wannan hanya ce mai sauƙi don kawai irin wannan motsa jiki.
- Amsar tambayar sau nawa a rana kuke buƙatar tafiya don rage nauyi, muna ƙarfafa cewa abu mafi mahimmanci shine tsayayya da tsawon lokacin shawarar. Idan kun raba al'ada zuwa sassa 2-3, baza ku shawo kan layin ba lokacin da amfani da kalori ya fara daga nama adipose. Haka ne, zaku ƙarfafa ƙwayoyin ku, yi babban tafiya, shaƙar iskar oxygen. Amma kar a rasa nauyi. Don ƙona kitse, dole ne ku fita daga yankinku na ta'aziyya kuma kuyi aiki tuƙuru. Yaya tsawon lokacin da aikin zai ɗauka ya rage naka.
Yaya za a ci gaba da al'adar tafiya?
Don haka, yanzu kun san matakai nawa mutum zai yi tafiya a kowace rana, don zama mafi daidaito, kun saba da ƙananan ƙa'idodi. Babu iyaka a sama, saboda idan kana so, zaka iya tafiya sau biyu ko uku.
- Kula da saurin tafiya, shan ruwa, da hutawa. Yi ƙoƙarin tafiya a duk inda ya dace. Tabbas jiki zai gode maka saboda irin wannan ɗabi'ar.
- Kyakkyawan motsawa ana bayarwa ta na'urori waɗanda ke ba da shawara da sarrafa kilomita kilomita nawa a rana kuke buƙatar tafiya, gwargwadon nauyinku, shekarunku, burin ku da sauran yanayin. Na'urorin zamani za su aika da sanarwar cewa suna bayan shiri, ko kuma, akasin haka, taya su murnar cika shirin. Yana da matukar dacewa don amfani dasu. Kuna iya aika sakamakonku zuwa abokai, raba nasarorinku tare da masu biyan kuɗi a kan hanyoyin sadarwar zamantakewa, don Allah likita, uwa ko miji.
- Marathons masu tafiya iri-iri suna ba da kyakkyawan sakamako game da al'ada. Suna ba ka damar shiga kuma ka ci nasara, nemi mutane masu tunani iri ɗaya, sami sababbin abokai. Google dashi, zakuyi mamakin yawancin marathons masu tafiya da ake gudanarwa koyaushe ko'ina yau!
Don haka, mun gano kilomitoci nawa kuke buƙatar tafiya kowace rana: kilomita 10 ya dace da duka asarar nauyi da lafiya. Yi ƙoƙarin tsayawa kan wannan ƙa'idar gwargwadon iko, kuma kuyi ƙoƙari ku ƙara shi. Ina muku fatan alheri da kuma kyakkyawan yanayi.
