Yin tafiya a kan tabo shine ɗayan mafi arha kuma shahararrun atisayen motsa jiki wanda kusan babu wata takaddama. Babban fa'idarsa shine rashin haɗarin rauni da kuma mafi sauƙi. Duk wani mai farawa zai iya koyon aikin, ba tare da taimakon koci ko ma Google ba. Kuna iya tafiya ko'ina: a gida, kan titi, da cikin ofis, daidai lokacin hutu. Don haka, kowa na iya yin salon rayuwa, ko da waɗanda ba su da lokacin yin wasan motsa jiki ko motsa jiki na safe.
Yaya yawan adadin kuzari ya ƙone
Bari mu amsa babbar tambayar da ke sha'awar duk matan da ke ƙoƙarin tafiya a kan tabo don rage nauyi - yawancin adadin kuzari sun ƙone?
A matsakaita, zaku ciyar da 250-500 kcal a kowace awa na horo. Adadin daidai ya dogara da ƙarfin tafiyarku - saurin saurin motsawa, ƙimar da kuka ciyar. Matsayin da aka ba da shawara ga masu farawa shine matakai 70 a minti ɗaya. 'Yan wasa masu ci gaba su matsa a matakai 90-100 a minti ɗaya. Ga waɗanda suka ƙware, muna ba da shawarar yin matakai 130-150 a cikin lokaci, ma'ana, kusan, gudana a wurin.
Don haka, mun gano yawan adadin kuzari da aka ƙona yayin tafiya a kan tabo, amma idan kuna son ƙara yawan amfanin ku fa? Shin zai yiwu a ɗaga kayan ko ta yaya?
Bambance-bambancen motsa jiki
- Gwada ɗauka dumbbells 3-5 kilogiram kowane. Kuna iya ƙara ƙarin 150 kcal a cikin amfaninta;
- Sanya ƙaramin benci kuyi simintin hawa da sauka. 300ari 300 kcal. Da kyau, ko koyaushe zaku iya fita zuwa matakala kuma ku hau matakala;
- Kuna iya tafiya cikin wuri bisa ga ƙa'idar tazara - sauya madaidaiciyar hanya tare da mai saurin tafiya. A wannan yanayin, yawan kuzarin motsa jiki yana ƙaruwa da 200 kcal;
- Yi babban gwiwa. 200ara 200 kcal.
Yadda za a yi daidai
Yin tafiya a daidai wurin motsa jiki ne na gida; baya buƙatar takamaiman ƙwarewa, kayan aiki, ko tufafi na musamman. Kawai siyan sneakers masu kyau kuma zaɓi siffar da zata dace da ku.
Kafin fara aikin, kaɗa haɗin gwiwa da tsokoki, yi gajeren motsa jiki. Abincin ƙarshe bai kamata ya fi kusa da sa'o'i 2 da suka gabata ba. Matsakaicin lokacin motsa jiki ɗaya minti 40 ne.
- Tsaya madaidaiciya, sanya ƙafafunku kafada kafada baya, lanƙwasa hannayenka a gwiwar hannu, duba gaba;
- Janyo kafadu kadan, kirjin a bude;
- Kneeaga gwiwa ɗaya a lokaci ɗaya har sai cinya ta yi daidai da ƙasan. Kishiyar gwiwar yana gaba, ɗayan, bi da bi, baya;
- Sanya ƙafarka a ƙasa a kan biyu, ɗaga gwiwa na biyu, canza matsayin gwiwar hannu;
- Ci gaba da tsarin. Da farko an sa ƙafa a kan yatsan, sai a hankali a birgice a kan diddige;
- Jiki ya kasance madaidaiciya cikin dukkanin tafiya.
Idan kana kokarin yin dagawa a sama, yi nufin shafa gwiwa a kirjin ka. A lokaci guda, kiyaye bayanku a madaidaiciya, ma'ana, kada ku lanƙwara jikinku zuwa gwiwa.
Mutane da yawa suna tambaya dalilin da yasa tafiya a wuri tare da ɗaga gwiwa yana da amfani - za mu amsa: ta wannan hanya zaku ƙara ɗaukar kaya kuma bugu da useari kuna amfani da tsokoki na ciki.
Yi numfashi daidai, gwargwadon, rhythmically. Abun da aka ba da shawarar shi ne shaƙa da kuma shaƙar ƙafa ɗaya.
Don haka, mun binciko kwatancen motsa jikin da yake tafiya a cikin gida, amma domin mu ƙara fahimtar kimiyyar lissafi, bari mu jera abubuwan tsokokin da yake amfani da su.
Waɗanne tsokoki ne ke lilo?
Waɗanne tsokoki ke aiki yayin tafiya a wurin:
- Hip biceps;
- Quadriceps;
- Musclesan maraƙi;
- Babban farin ciki;
- Tsokar ciki;
- Musculature na baya, jikin kafada, makamai.
Yin tafiya don asarar nauyi
Kowane mutum na da sha'awar ko tafiya a kan tabo ya dace da rasa nauyi, sake dubawa akan hanyar sadarwar suna da matukar damuwa. Za mu amsa muku nan da nan kuma da gaskiya. Tafiya a wuri shi kadai abune mai wuya ya sanya hotonka ya zama cikakke a cikin kankanin lokaci. Koyaya, hakan zai baku damar sautin muryoyin ku, shirya su don ɗaukar nauyi, zai taimaka muku samun ƙarfin tafiya zuwa wurin shakatawa a kan matattakala ko ƙarshe zuwa gidan motsa jiki.
Don rasa nauyi, kuna buƙatar ƙona karin adadin kuzari fiye da yadda kuke cinyewa. Dangane da haka, yana da mahimmanci a kula da tsarin abincinku kuma kuyi rayuwa mai kyau. Yi ƙoƙarin shawo kan aƙalla matakai 10,000 a kowace rana, kuma don sarrafa ƙidayar, sanya kowane aikace-aikacen dacewa akan wayarku ta zamani.
Yin tafiya a kan tabo a gida ba zai ba ka damar rage kiba da sauri ba, amma tare da himma da kwazo, tabbas hakan zai kara maka kyau. Sakamakon ƙarshe ya dogara da sigogin farko, da kuma lokacin da zaku ciyar akan azuzuwan.
Yi ƙoƙari ka keɓe kowane minti kyauta don motsa jiki. Misali, kallon kallon TV da yamma za'a iya hada shi da horo.
Wanene don?
Aikin motsa jiki na kan layi cikakke ne ga 'yan wasan da ba su da ƙwarewa kwata-kwata a fagen wasanni. Ana ɗaukar nauyin ragi (kamar, kamar tafiya ta Scandinavia), sabili da haka, ba a hana shi yayin ciki, haka kuma a lokacin tsufa. Yin tafiya a kan tabo ana aiwatar da shi ta hanyar 'yan wasan da ke murmurewa daga raunin da aka hana su daga wasu nau'ikan lodi. Wannan aikin ana ba da shawarar ga mutane masu kiba, waɗanda aka hana yin gudu da sauran nau'ikan tafiya don dalilai na likita.
Amfana da cutarwa
Lokaci ya yi da za a gano idan tafiya a kan tabo yana da amfani kuma menene manyan fa'idodi!
- Motsa jiki ya shafi kashi 80% na tsokoki a jikin mutum. Bari gindi da ƙafa kawai su karɓi babban kaya, amma duk jiki yana cikin sauti!
- Saboda motsawar aiki, yaduwar jini da iskar oxygen ga kowane sel na jiki sun inganta. Ana haifar da matakai na redox na yau da kullun, inganta metabolism;
- Tsarin zuciya da na numfashi sun karfafa;
- Hanyar ƙona mai yana farawa, an cire gubobi da gubobi;
- Increasedarin ƙarfin ƙarfin ɗan wasa ya ƙaru;
- Yanayin ya tashi kuma damuwar ta tafi.
Yana da wuya wani ya yi nasarar yin barna ta hanyar tafiya nan take. Sai dai idan, zaku fara motsa jiki, kasancewa a cikin irin wannan yanayin inda, saboda dalilai na likita, kawai zaku iya kwanciya. Yi hankali tare da raunin da ya faru, raunin da ya faru ga haɗin gwiwa na ƙafafu ko kashin baya, kuma kada ku taɓa motsa jiki idan kun ji ba shi da lafiya. Wannan kuma ya shafi tsofaffi, da mata masu ciki, da matasa 'yan wasa matasa waɗanda, misali, suna da zazzaɓi ko ciwon ciki.
Don haka, mun yi nazari kan fa'idodi da cutarwa na tafiya a kan tabo, a ƙarshen littafin, za mu ba da shirin horo wanda ya dace da duka masu farawa da 'yan wasa masu ci gaba.
Shirin horo
Don masu farawa, muna ba da shawarar horarwa sau 5-7 a mako don mintina 40 a matsakaicin tafiya. Da zaran kun ji cewa wannan nauyin ba ya tilasta muku yin aiki don lalacewa, matsa zuwa manyan azuzuwan:
- Yi tafiya a matakai 80 a minti ɗaya don minti 10 na farko na aikinka;
- Sannan - mintuna 5 yi matakai tare da daga gwiwa mai karfi;
- Don minti 10 na gaba, ci gaba da tafiya a matakai 100-120 a minti ɗaya;
- Sake minti 5 tare da ɗaga gwiwa mai ƙarfi;
- Minti 10 a saurin matakai 70-80 a minti daya.
Idan kuna sha'awar abin da tafiya a kan tabo tare da tazara, za mu amsa, da farko - ƙara ɗaukar kaya. Za ku ƙona ƙarin adadin kuzari, sa ƙwayoyinku suyi aiki sosai. Dangane da haka, zaku sami kyakkyawan sakamako a cikin ɗan gajeren lokaci.
Ga 'yan wasan da suka sami irin wannan nauyin bai isa ba, muna ba da shawarar saka jaka tare da nauyi a bayansu ko ɗaukar dumbbells. Ko, madadin tafiya tare da yin jogging a wuri. Makircin ya tabbatar da kansa, inda aka saba matakan yau da kullun tare da rabin-squats ko kusantar tsawa.
Abokai, yin tafiya a cikin wuri wani motsa jiki ne mai sanyi wanda zai iya ɗaukar sautin tsoka. Ba ya buƙatar ziyarar gidan motsa jiki, kuma mutum yana koyon motsi kansu da shekara ɗaya. Wannan ita ce hanya mafi sauki kuma mafi dacewa don motsa kanka, koda a cikin mawuyacin yanayi yanayi!
