Yadda ake gudu da sauri, zama mai jurewa da kuma ba da gudummawa akan na'urar motsa jiki - idan kuna neman umarni, barka da zuwa shafinmu. A yau muna nufin tattaunawa mai tsawo da cikakke game da wannan batun. Dole ne ku kula - inganta ayyukan mutum a cikin gudummawa baya dogara da cikakkiyar dabara. Jin daɗinku yayin atisaye yana taka rawar gani, kamar takalma, tufafi, abinci, dumama-farkon jiki, kiɗa a cikin mai kunnawa, da sauransu.
Shin kuna son koyon yadda ake koyon yadda ake gudu da sauri ba tare da gajiya ba, yadda ake samun sauƙin shawo kan nesa mai nisa kuma a lokaci guda ba jin kasala da azabtarwa zuwa iyaka? Wasanni su zama masu faranta rai, masu daɗi, in ba haka ba, ba za ku isa ba na dogon lokaci, kuma da wuya fa'idodin horo su kasance. Bari muyi nazarin shawarwarin masana, mu koyi yadda ake koyon yadda ake gudu da sauri sosai a mita 100, haka kuma a mafi tsayi.
Shirye-shiryen farko
Wannan matakin yana da matukar mahimmanci - ya dogara da irin yanayin da mai tsere zai shiga ciki.
- Saurari kalmomin biorhythms ɗin ku kawai don gudana a cikin lokutan da suka fi aiki, lokacin da kuzari. Misali, idan kai mutumin safiya ne, ka sadu da alfijir akan hanya. Muna bada shawara cewa mujiya, akasin haka, ga rana da gudu a faduwar rana. Akwai mutanen da suke da wahalar rarraba kansu a rukunin farko ko na biyu - a wannan yanayin, yi ranarku.
- Idan kana son koyon yadda ake gudu da sauri a cikin horo na tazara, loda waƙar da ka fi so tare da jinkirin da sauri a cikin mai kunnawa. A lokacin waƙoƙin kwantar da hankula, kuna buƙatar yin tsere, kuma lokacin da waƙar daɗaɗa ta fara, yi sauri. Gabaɗaya, an tabbatar da cewa gudana tare da kiɗa yana ƙara ƙarfin hali kuma yana inganta sakamako, saboda haka ba mu ba da shawarar manta belun kunne a gida.
- Idan kana bukatar koyon yadda za ka koya wa ɗanka saurin gudu, saya masa kyawawan tufafi da takalmi mai tsini mai kyau;
- Sha ruwa - har zuwa lita 2 kowace rana a cikin yanayi na yau da kullun, har zuwa lita 2.5 a cikin tsananin zafi;
- Ku ci abinci mai kyau mai wadataccen furotin, bitamin, da abubuwan alamomi. Rage kitse da rage carbohydrates.
- Karka taɓa fita hanya idan kun gaji sosai ko rashin lafiya. Idan a irin wannan lokacin ka loda jiki da motsa jiki, da sauri zaka kamu da rashin lafiya ko ma kara gajiya.
Muna ba da shawarar yin atisaye don saurin gudu a gida, suna taimakawa haɓaka ƙarfin hali da hanzarta miƙar da tsokoki:
- Gudun tafiya tare da ɗaga cinya gaba ko juye ƙafafun ƙafa baya;
- Gudun a wuri a kan na'urar motsa jiki (idan akwai kayan aiki);
- Matakai;
- Igiyar tsalle;
- Squats;
- Yin tsalle a wuri;
- Plank;
- Darasi don latsa;
- Yoga da shimfidawa;
- Kaɗa ƙafafunku gaba, baya da kuma gefe.
Idan kana son koyon yadda ake koyon yadda ake tafiyar kilomita 1 cikin sauri a gida, ga wasu nasihu masu sauki:
- Motsa jiki a kai a kai, kar a rasa darasi;
- Yi amfani da na'urori na musamman ko zazzage aikace-aikace don gudana da lura da jikinka kai tsaye zuwa wayarka, wanda zai bi lambar yawan matakai, nisan tafiya, yawan adadin kuzarin da aka rasa;
- Dakatar da shan taba kuma ku ci abinci mai kyau;
- Tabbatar cewa numfashin da ake yi yayin motsa jiki ya ninka zurfin yadda ake fitar da numfashi - ta wannan hanyar zaka hanzarta cika jikinka da oxygen.
- Kar a manta dumi da sanyaya kafin da bayan gudu.
Abin da za a yi yayin gudu
Kuma yanzu zamu gaya muku yadda ake gudun kilomita 3 cikin sauri kuma kada ku gaji, kasance a shirye da sauri ci gaba da tafiyar ku, saita sabon mafi kyawun mutum.
Tabbas, yana da mahimmanci a bi madaidaiciyar fasaha:
- Rike baya a miƙe, kada ka tanƙwara gaba ko kuma karkatar da gangar jikinka;
- Yayin da ake durƙusa gwiwa, yayin gudanar da aiki, yatsun yatsun ya kamata su kalli ƙasa, kuma lokacin da ba a kwance ba, sai a ja ƙafa - wannan aikin zai ba ku damar “horarwa” kuma ƙari kuma ku shirya haɗin gwiwa don ɗaukar nauyi mai tsayi wanda ke tare da tsere mai nisa;
- Bari hannayenku su taimaka muku yayin guduwa - lanƙwasa su a gwiwar hannu, latsa su zuwa ga jiki, shakatawa ku motsa su zuwa bugun motsi, baya da baya;
- Huta kafadun ka, kar ka ja wuyan ka;
- Yi tafiya a fili - mafi girman mataki, mafi girman nisan da aka rufe. Gwada yunƙurin matsawa daga ƙafa mai tsere don babban ƙoƙarin ya faɗi akan sa. A lokaci guda, yayin mataki na gaba a kafa na biyu, na farko zai huta na ɗan gajeren lokaci. Don haka, wani nau'in biyan kuɗi na kaya tare da gutsuttsarin hutawa yana faruwa.
- Gwada ba kawai tafiya mai fadi ba, amma kuma sau da yawa. Kada ku daga ƙafafunku sama da ƙasa;
An lura da mafi tsere masu saurin daukar kusan 180 cikin sauri a cikin sakan 60, ma'ana, 90 yakai kowane kafa. Lissafa ƙimomin ku da nufin mai nuna alama a sama.
- Don fahimtar yadda ake koyon gudu kilomita 3 da sauri, ba tare da gajiyawa ba na dogon lokaci, yi tunanin cewa ka tafi abin wasa kowace rana har tsawon wata guda kuma ka yi nisa iri daya. Da farko yana da wahala, bayan makonni biyu ya fi sauki, kuma a karshen wata ka daina yin kokari. Kun saba kuma jiki ya saba da sababbin matsaloli. Ko ta yaya kuka yi ƙoƙarin inganta sakamakon, babu abin da ya same shi. Ka tuna - yana da mahimmanci a ƙara ɗaukar kaya koyaushe don hana jaraba, saboda abin da tsaiko ke faruwa.
- Bayan kun wuce matsayin "mai farawa", to, kada ku ji tsoron shiga cikin rukunin masu "ƙwarewa". A wannan matakin, kuna buƙatar zana shirye-shiryen horarwa, canzawa tsakanin nau'ikan gudu daban-daban, haɗa su cikin shirin horo na mako-mako don tafiyar tazara, jigila, hawa sama, dogon gudu, da dai sauransu.
- Koyi dabarar yin numfashi daidai - shaƙar iska ta hancinka kuma fitar da numfashi ta bakinka. Irƙirari mafi kyau, zurfin zurfin numfashi, sarrafa numfashin ku don kar ku ɓace.
- Kuma ga wata hanya mai sauki kan yadda ake saurin gudu - yayin tseren, kar a kalli kafafunku - kawai a gaba. Kada ku shagala da tattaunawa idan kuna yin hakan tare.
- Yaya sauri za ku iya gudu mita 60 don wuce matsayin ko yayin gasar, kuna tambaya, kuma za mu ba ku shawara "aya": ku sha ƙoƙon kofi mai ƙarfi kafin tseren.
Taimakon magani
Yawancin masu farawa suna da sha'awar tambaya game da abin da tsokoki suke buƙata a tura don gudu da sauri, kuma akwai wasu magunguna da za su iya taimakawa inganta ƙarfin hali? Mun riga mun amsa tambaya ta farko a sama, muna ba da shawarar wani tsari na motsa jiki na motsa jiki na gida, wanda yake “tsotse” jiki duka. Amma zamu tsaya a kan na biyun daki daki.
Lura cewa shan kowane magani koyaushe yana farawa tare da shawarar likita. Kada ka taɓa shan ƙwayoyi ba tare da takardar sayan magani ba - zaka iya cutar da jikinka cikin sauƙi. Akwai labarai masu ban haushi, wasu ma har da mummunan sakamako. Akwai haɗarin gaske na tsokano wani abu na rashin lafiyan jiki, cika nauyin hanta, yana shafar aikin zuciya da sauran mahimman tsari.
Mun riga mun bayyana a sama abin da kuke buƙatar yi don gudu da sauri, kuma yanzu za mu ba da jerin shahararrun magunguna waɗanda za su taimaka ma tare da wannan:
- Mesocarb da maganin kafeyin - suna motsa fitowar makamashi, wanda ya zama dole don gudu da sauri da tsawo;
- Metungiyar rayuwa - steroids, anabolic steroids, nootropics;
- Dexamethasone - wani abu wanda ke motsa samar da glucose;
- Carnitine, Aykar, Sydnocarb da sauran magungunan da ke danne jin kasala, suna haifar da da kuzari.
Ka tuna da abubuwan da ke ƙara ƙarfin hali da sauri kuma ba su da lahani ga jiki: kofi, koren shayi, sabbin ruwan 'ya'yan itace, kwayoyi, busassun' ya'yan itatuwa, sabbin kayan lambu da 'ya'yan itace, zuma, ginger. Tabbas, waɗannan abincin yakamata a cinye su cikin adadi mai ma'ana. Idan ka saka su cikin abincinka na yau da kullun, ba lallai bane ka hau yanar gizo .. Yadda zaka tsoma kafafunka don gudu da sauri, muna bada tabbacin hakan!
Don haka, bari mu taƙaita, kuma mu amsa, shin zai yiwu a koya yin gudu cikin sauri a cikin mako guda?
Me ke tantance saurin gudu?
- Daidaita dabarar gudu;
- Daidaita abinci;
- Horo na yau da kullun;
- Tufafi masu kyau da takalma masu dacewa;
- Hali;
- Dumi-dumi
Ba shi yiwuwa a koya gudu cikin sauri a cikin kwanaki 7, amma yana yiwuwa a inganta sakamakon ku da akalla kwata na minti. Bi shawarwari a cikin labarin, kuma tabbatar da la'akari da duk abin da muka ambata. Kuma bayanin kula, ba MU ba da shawarar shirye-shirye don gudu da sauri ba. Ko ta yaya za a ji daɗi - muna don ƙarfi da juriya ne!
