Yin tafiya a kan na'urar motsa jiki don asarar nauyi: yadda ake tafiya daidai?

Shin kun san cewa yin tafiya a kan na'urar motsa jiki don asarar nauyi yana da tasiri kamar gudu? Babban abu shine tafiya daidai, lura da dabarun motsawa, kiyaye saurin, kiyaye lokaci da nisan miloli. Ta hanyar motsa jiki a kai a kai, ba za ku iya gina tsoka da inganta lafiya kawai ba, amma ku sami gagarumar nasara a cikin asarar nauyi.

Kowa ya san cewa matan da ke neman raunin kiba na iya yin kuzari sosai, har ma, a wasu lokuta, ba tare da tunani ba, don cimma burin su. A halin yanzu, yin tafiya a kan injin niƙa, ban da fa'idodin da ke bayyane, yana da contraindications. Ka tuna, babu wata hanyar da za ta kasance ta dace da fa'idodi ga jiki. Babu "kyakkyawa" kuma babu asarar nauyi sun cancanci irin waɗannan sadaukarwar!

Yaya za a yi tafiya da kyau a kan na'urar motsa jiki?

Da farko, bari mu bincika yadda za a yi tafiya a kan madaidaiciya yadda yakamata don rage nauyi a gindi, gindi da ciki. Af, lokacin da jiki ya fara ƙona adadin kuzari, abu na farko da yake kashewa shine a waɗancan wurare inda akwai ƙari. Bayan ɗan lokaci kaɗan, aikin ya zama mafi daidaituwa, hannaye suna rage ƙarar, ƙugu na biyu ya ɓace, kuma, rashin alheri, kirji.

Tsawon Lokaci

Saboda menene, gabaɗaya, asarar nauyi ke faruwa? Wuce kima nauyi ne mutum ya karɓa tare da abinci fiye da kima, amma bai ciyar ba. Me yasa ya sha da yawa daga ciki wata tambaya ce, ta hanyar, amsar ta, da fahimtar matsalar, na iya taimakawa nan gaba don kar a sake samun kilogram ɗin da aka ƙi.

Don rasa nauyi, dole ne mace ta kashe kuzarin da take tarawa, ma’ana, ɗorawa jiki jiki, misali, a kan injin niƙa. A lokaci guda, dole ne ta sa ido kan abinci mai gina jiki, kula da cewa adadin kuzari mai shigowa bai wuce cin amfanin su ba. Ilimin halinmu ya kasance kamar farkon mintuna 30-40 na motsa jiki, jiki yana karɓar kuzari daga glycogen, hanta ya tara a hankali. Kawai sai ya juya kai tsaye zuwa mai.

Dangane da haka, shirin tafiya na asarar nauyi mai nauyi ya kamata ya haɗa da matsakaicin lokaci na kowane motsa jiki na aƙalla awa 1.

1 Dokar. Tsawancin motsa jiki na 1 na tafiya a kan mashin don rage nauyi shine awanni 1-1.5.

Daidaitawa

Mata da yawa suna da sha'awar sau nawa ake yin saurin tafiya a kan na'urar rage nauyi? Masu koyar da motsa jiki da masu gina jiki sun yarda cewa motsa jiki ya zama na yau da kullun, kuma zai fi dacewa kowace rana. Koyaya, akwai nuances:

• Masu farawa su ci gaba da taka tsantsan. Farawa ta hanyar motsa jiki sau 2-3 a mako;
• Encouragedarin gogaggun 'yan mata ana ƙarfafa su yin amfani da na'urar motsa jiki kowace rana;
• Lokacin da kaya ya daina zama da kamar wuya - fara canza yanayin saurin, kara lokacin zaman, shirya wa kanku motsa jiki na tafiya a kan abin hawa tare da karkata;
• Idan kana son cin nasara asarar nauyi cikin sauri, muna bada shawara cewa kayi motsa jiki a kowace rana, hada motsa jiki tare da abinci da kuma rayuwa mai kyau.

Dokar 2. Mafi dacewa, yakamata a gudanar da horo na rage nauyi a kowace rana, ƙara ɗaukar kaya a kai a kai.

Gudun

Dangane da sake dubawa, yawo a cikin zuciya don rage nauyi a kan na'urar motsa jiki yakamata ya kasance a cikin yanki mai kyau na bugun zuciya. Kusan dukkanin injunan motsa jiki na zamani a yau suna dauke da na'urar haska bugun zuciya. Kula da karatunta domin bugun zuciya ba zai wuce buga 130 a minti daya ba.

A wannan saurin, kana iya yin atisaye na tsawon lokaci ba tare da cutar da lafiyar ka ba kuma ba tare da jin kasala sosai ba. Tabbas, baku buƙatar hanzarta kai tsaye, kamar kuna dangin Kevin McCallister, da jinkiri don jirgin sama zuwa Faransa.

• Kowane darasi ya kamata ya fara da dumi - tare da tafiyar hawainiya a kan abin hawa;
• A hankali ƙara saurin na'urar kwaikwayo don kaiwa bugun zuciyar bugun 130 a cikin mintuna 15-20. / min;
• A cikin mintuna 5-10 na ƙarshe na horo, saurin ya sake raguwa, yana ƙoƙari don sauƙaƙe mai sauƙi zuwa yanayin hutu.

Dokar 3. Halin da aka ba da shawarar a lokacin aikin motsa jiki don asarar nauyi shine ƙwanƙwasa 130. / min.

Numfashi

Wannan mahimmin mahimmanci ne wanda ke shafar ba kawai tasirin horo ba, har ma da jimiri na ɗan wasa, da jin daɗin lafiyar sa. Lokacin tafiya a kan waƙar ƙona mai, yana da mahimmanci a numfasa daidai:

• Sha iska ta hanci, fitar da iska ta bakinka;
• Yi ƙoƙari don kula da haɓakar numfashi iri ɗaya;
• Matsakaicin yanayin shaƙar iska don natsuwa ya yi kama da 2/4. Wannan yana nufin cewa suna shaƙar kowane mataki 2, shaƙar kowane 4, ma'ana, don mataki na biyu bayan shaƙa. Idan kuna tafiya sosai, kusan motsawa zuwa gudana, yi amfani da kwatankwacin 3/3;
• Tsaya zuwa matsakaiciyar zurfin numfashi. Tare da shakar iska, da sauri zaka zama ba numfashi, amma idan ka shaƙa sosai, za ka ji jiri saboda yawan iskar oxygen;
• Idan bakada numfashi, ka tsaya ka maida numfashi. To, ci gaba.

Dokar 4. Don mataki mai sauri, yanayin numfashi yayin tafiya a kan mashin don asarar nauyi ya kamata ya dace da makircin: matakai 3 - shaƙa, matakai 3 - shaƙar.

Yin numfashi daidai zai rage haɗarin jiri da hauhawar jini. Yana samar da kyakkyawan natsuwa na dan wasa kuma yana ƙaruwa da haƙuri. Ka tuna, ba za a iya yin tambaya game da bin hanyar fasaha ba idan mutum yana numfashi ba daidai ba.

Fasaha

Kuna buƙatar tafiya tare da madaidaiciya baya, idanunku suna kallon gaba. Tabbatar cewa ƙafafunku sun taka bel ɗin na'urar, kuna mirgina a hankali daga diddige zuwa yatsun kafa. Tanƙwara hannayenka a gwiwar hannu kuma ka ba su hanzarin jagorantar motsin jikinka. Zaba masu horarwa masu kyau da sutura masu kyau.

Bambancin tafiya

Idan kuna sha'awar yadda za ku rasa nauyi a kan injin niƙa yayin tafiya, ku kasance a shirye don sauya bambancin bambancin "tafiya".

1. Tafiya tazara. Asalinsa ya ta'allaka ne da sauyin yanayi na rhythms - daga nutsuwa zuwa azumi da akasin haka. Kuna iya haɓaka ko rage saurin tafiya, canza gangaren bel na aiki na na'urar kwaikwayo.
2. Nordic tafiya. A cikin sauƙi, wannan gudun kan ne, amma ba tare da skis da sandunan igiyoyi ba. Dan wasan yana kwaikwayon fasahar tsere kan aiki tare da sanduna, wanda ke taimaka masa wajen kula da saurin da aka bayar. Yana nufin nau'ikan nau'ikan kaya;
3. Tare da gangare Wannan bambance-bambancen yana ba ku damar amfani da tsokoki masu niyya da ƙarfi sosai, ku fara aikin rage nauyi da sauri;
4. Tare da nauyi. Don ƙara ɗaukar kaya, za ku iya ɗaukar ƙananan dumbbells, rataya nauyi na musamman a ƙafafunku, ko sanya jaka masu nauyi a bel.

Dokar 5. Don asarar nauyi mai sauri, yana da mahimmanci a canza bambancin bambancin tafiya - don haka jiki zai karɓi nauyin da ya dace, kuma tsokoki za su ci gaba da kasancewa cikin yanayi mai kyau.

Target musculature

Bari mu gano wane tsokoki suke aiki yayin tafiya a kan na'urar motsa jiki, wannan zai taimaka muku da kyau fahimtar waɗanne yankuna zasu rasa nauyi da sauri.

1. Tsoffin gluteal suna da hannu musamman;
2. Abu na biyu, quadriceps da biceps femoral;
3. Har ila yau, ƙwayoyin maraƙin suna da hannu;
4. Tibials na baya da na baya;
5. Lankwasawa da masu wucewa na yatsun kafa;
6. Musculature na latsawa da baya;
7. Tsokar kafadu da gabanta.

Kamar yadda kake gani, yayin motsa jiki akan na'urar motsa jiki, tsokoki na kusan dukkanin jiki suna aiki. Lura cewa idan ka kara gangaren bel, nauyin da ke kan dan maraki da cinyar cinya zai karu. Idan kuna tafiya tare da nauyi, ba za ku iya tabbatar da asarar nauyi kawai ba, har ma da haɓaka ƙimar tsoka, samar da kyakkyawar taimako, kuma tare da abinci mai dacewa, har ma kuna iya ƙara ƙararta.

Fa'idodi, cutarwa da sabani

Da farko, bari muyi magana game da fa'idodi na tafiya a kan na'urar motsa jiki, saboda akwai ƙarin fursunoni da yawa!

• Ikon kula da yanayin jikin mutum mai sanyi ba tare da damuwa mai wahala ba. Wannan yana da mahimmanci ga matan da suke son rasa nauyi ta hanyar wasanni, amma suna da iyakokin kiwon lafiya;
• Tafiya babbar hanya ce ta karfafa zuciyar ka da numfashin ka, da kuma kara karfin gwiwa.
• Kayan motsawa yana ba da damar daidaita ƙimar kaya, wanda ya dace sosai, saboda kowane mutum yana da matakin farko;
• Irin wannan horarwa, saboda ƙananan kaya a matsakaiciyar saurin, an yarda da shi ga tsofaffi, da kuma yayin ɗaukar ciki;
• Yana bayar da damuwa mai gamsarwa akan haɗin gwiwa da jijiyoyi;

Motsa jiki na iya haifar da illa kawai idan kun motsa jiki ba tare da tsari ba, ba tare da tunani ba, ba tare da kiyaye dokokin da aka lissafa a sama ba. A wannan halin, kuna da haɗarin samun rauni, rikita lafiyarku, da sauri zama cikin damuwa da horo.

Hakanan, zaku iya cutar da kanku idan kuna tafiya tare da sabani:

• Raunin kashin baya;
• Raunin ƙwaƙwalwar ƙwaƙwalwa;
• Cutar zuciya da jijiyoyin jini a cikin mummunan lokaci;
• Farfadiya;
• Yanayi bayan bugun zuciya ko bugun jini;
• Aceraddamar da cututtuka na kullum;
• Neoplasms na Oncological;
• Hanyoyin kumburi, gami da ɗaga yanayin zafin jiki.

Dokar 6. Don kara fa'idodi na tafiya a kan na'urar matakala ga mata da maza, koyaushe motsa jiki cikin ƙoshin lafiya da kyakkyawan yanayi. Idan akwai rashin yarda don dalilai na likita, tabbas ka shawarci likitanka.

Tukwici da Ra'ayoyi don Rage Nauyin Amfani da Tumaki

Da kyau, yanzu kun san fa'idodi na tafiya a kan mashin, kuma kun saba da manyan ƙa'idojin motsa jiki na rage nauyi. Anan akwai wasu ƙarin nasihu don haɓaka ƙwarewa:

1. Kula da abincin ku kuma ku ci abinci mai ƙananan kalori. A lokaci guda, abincin ya kamata ya daidaita, gami da 'ya'yan itãcen marmari, kayan lambu, furotin, hadadden carbohydrates. Rage kitse, amma kar a yanke shi kwata-kwata. Don rage nauyi, tururi ko abinci na stew, ba da abinci mai sauri, kek da ɗan zaki.
2. Sha ruwa da yawa. Volumearar da aka ba da shawarar ta dogara da nauyin farko, amma farawa daga ƙimar talakawa: mace mai nauyin kilogram 70 tana buƙatar sha kusan lita 2 na tsaftataccen ruwa yayin rana har zuwa 19-20.00;
3. Baya ga na'urar motsa jiki, kar a manta game da wasu injuna da motsa jiki. Shirin rage nauyi ya zama cikakke.
4. Koyaushe ka tuna tsawon lokacin da kake buƙatar tafiya a kan mashin don rage nauyi - aƙalla awa 1 a rana.
5. Don rage darasin ku kuma kada ku gaji, zaɓi jerin waƙoƙi masu kyau ko kunna jerin masu ban sha'awa;
6. Kar ayi kokarin rage kiba da sauri yanzunnan. Kamar yadda aikin yake nunawa, a hankali kilogram ɗin da ke narkewa, ƙila zai zama ba za su taɓa dawowa ba.

Dangane da sake dubawa, tafiya mai kyau na taka yana taimakawa taimakawa danniya. Matar ta saki jiki ta bar damuwarta. Tare da gajiya ta jiki yana zuwa da kwanciyar hankali, ma'anar aikatawa, alfahari da kai. Waɗannan sune mafi kyawun masu motsa nauyi, yi imani da ni!

Mun bincika sake dubawa game da irin wannan asarar nauyi akan Intanet kuma mun tabbata cewa yin tafiya a kan abin hawa yana da matuƙar tasiri. Abu mafi mahimmanci shine bin shawarwarin da kuma bin shirin da aka zaɓa. Motsa jikin ya dace da dukkan mutane - manya da yara, da mata masu ciki, da waɗanda ke murmurewa daga rauni ko rashin lafiya.

Samfurin shirin horo

Don haka, kun san abin da tafiya a kan na'urar motsa jiki ke bayarwa, a ƙarshe, za mu so mu gabatar da horo mai sauƙi da tasiri. Tare da taimakonsu, zaku fara aiwatar da rashin nauyi kuma za ku ci gaba da yatsan ku akan bugun jini a cikin dukkanin aikin:

Shirye-shiryen minti na 60 don farawa da athletesan wasa masu ci gaba.

• Dumi-dumi a hanzarin 3-5 km / h na mintina 5-7;
• 5 mintuna zuwa 5-7 km / h, to mintuna 5 na 7-10 km / h;
• 10 mintuna muna motsawa a gudun 4-6 km / h;
• Tsawon mintuna 15 masu zuwa, zaku iya haɗawa da wani abu mai rikitarwa a cikin hadadden: tsere na tsaka-tsalle, canza gangaren bel ɗin aiki, ko ɗaukar dumbbells. Idan kuna farawa ne, kawai ku ci gaba da miƙaƙƙiyar hanya;
• Tafiyar minti 10 a gudun 6-8 km / h;
• A lokacin mintuna 10 da suka gabata, a hankali rage saurinka, zuwa mataki mai saurin tafiya, har zuwa tasha.

Lokacin shiga cikin asarar nauyi, tuna babban abu - duk ayyukanku zasu lalace idan baku bi shawarwarin ba ko ƙoƙarin cimma abin da kuke so da wuri-wuri. Ka tuna sannu-sannu ka ƙara nauyi, kuma koyaushe ka saurari abubuwan da kake ji. Duk wani aiki yakamata ya ba da farin ciki, in ba haka ba, me yasa ya zama dole kwata-kwata?

Kalli bidiyon: Yadda Ake Sarrafa Lalle Ayi Amfani Dashi Wajen Gyaran Jiki (Nuwamba 2024).