Tafiya a kan matakala ana yin ta a duk duniya kamar motsa jiki mai tasiri don ƙona kitse da ƙarfafa ƙarfin tsoka. Abun takaici, a yau mutane da yawa suna rayuwa mai cike da nutsuwa. Suna tafiya cikin mota, suna zaune a ofis duk rana, suna ɗan tafiya kaɗan. Babu sauran lokaci don dacewa ko wasanni. A sakamakon haka, cututtukan zuciya suna tasowa, tsokoki sun zama masu jujjuyawa, nauyi mai yawa kuma cellulite ya bayyana.
Tafiya a kan matakala don rasa nauyi ko kawai don kiyaye lafiyar wata hanya ce ga mutanen da ke neman keta mummunar layin. Ana iya yin amfani da shi ko'ina, misali, a cikin ofishi, maimakon lif, amfani da matakala. Gidaje kuma suna tafiya har zuwa bene. Kada kayi amfani da masu haɓaka a shagunan, metro, cibiyoyin cin kasuwa, amma amfani da ƙafafun ka don shawo kan zuriya da hawa. Don haka, mutum zai fara rayuwa mai ma'ana ba tare da ɓata lokaci ba a cikin motsa jiki.
Tabbas, hawa kan matakala ba zai maye gurbin cikakken zaman motsa jiki ba. Koyaya, zai bayar da kyakkyawan sakamako ga waɗanda suke son matse tsokar ƙafafu da firistoci, ƙarfafa zuciya da huhu, da rage nauyi.
Waɗanne tsokoki ke motsawa yayin hawa matakan?
Bari mu gano wane tsokoki ake amfani dasu yayin hawa sama da sauka. Wannan zai taimaka muku fahimtar darasin da kansa, da kuma yadda yake aiki.
Kamar yadda zaku iya tunani, hawa da sauka ba abu ɗaya bane. Za ku yi mamaki, amma duk da cewa zuriya tana ƙone ƙananan adadin kuzari, ƙwayoyin suna aiki da ƙarfi. Gaskiyar ita ce lokacin da mutum ya tashi, yana motsa ƙafarsa zuwa wani maɗaukaki, yana lasafta ƙididdigar haɓakar ta gaba. Yayin gangarowar, kowane mataki ƙaramin tsoma ne, duk da zuwa zurfin zurfin. Kwakwalwa da tsokoki suna aiki tare, a koyaushe suna sarrafa matsayin jiki a sarari, suna fuskantar wani irin damuwa. Sabili da haka, sauka, kuna ƙarfafawa da narkar da jijiyoyin ku, kuma yayin hawa, kuna ciyar da kuzari sosai, wanda ke nufin ku rasa nauyi.
Hawan matakala ya haɗa da:
- Gyaran gwiwoyi;
- Musclesan maraƙi;
- Hip biceps;
- Tsokoki.
A lokacin saukowa, ban da kungiyoyin tsoka da aka nuna, quadriceps (gaban farjin cinya) suna cikin aikin.
Yanzu kun san wane tsokoki ke aiki yayin hawa matakala, wanda ke nufin kun fahimci dalilin da yasa motsa jiki yake da fa'ida ga tsokoki na ƙananan jiki. A hanyar, irin wannan horarwar ya ƙunshi motsi, wanda ke nufin cewa wasu ƙungiyoyin tsoka da yawa suna da hannu - baya, makamai, ciki, da ɗamarar kafaɗa. Bugu da kari, jijiyoyi, gabobi da jijiyoyi suna da hannu.
Fasahar aiwatarwa
Don farawa, bincika jagororin taimako.
- Da farko dai, tabbatar da yin dumi - dumama tsokoki na kafafu da baya. Yi jujjuyawar juyawa na haɗin gwiwa na aiki, tsalle a wuri, shimfiɗa da kyau;
- Yi aiki a cikin kayan motsa jiki masu kyau, kada ku tsallake kan manyan sneakers masu ƙafafun bazara;
- Fara farawa a hankali, sannu a hankali a gina zuwa tsakiyar. Sannu a hankali rage 10% na ƙarshe na lokaci. Gama aikin motsa jiki tare da karamin karamin aiki da motsa jiki;
- Numfashi a kai a kai yayin tafiya, numfasawa a zurfin zurfin. Sha iska ta hanci, fitar da iska ta bakinka.
- Yankin bugun zuciyar da aka ba da shawara shi ne ƙaddara 130-140. / min. Zaka iya sauke aikace-aikacen motsa jiki ta musamman zuwa wayarka ko siyan agogon motsa jiki;
- Ga waɗanda suke so su hau matakala don asarar nauyi, don sakamako mai sauri, sake dubawa suna ba da shawarar motsa jiki a cikin saurin da za ku iya.
- Yi hutu kawai bayan saukowa: hau, sauka nan da nan - zaka iya zama na ɗan lokaci.
A yayin motsi, ana sanya kafa a yatsan, yana mirgina kafa a kan diddige, an durƙusa gwiwa zuwa kusurwar digiri 90. Ana ajiye baya a madaidaiciya, za a iya karkatar da jiki gaba kaɗan yayin ɗagawa. Yana da kyau ka tanƙwara hannayenka a gwiwar hannu kuma ka taimaka musu yayin tafiyar. Kada ku kalli ƙafafunku. Sanya belun kunne a cikin kunnenku - yafi nishaɗi!
Fa'idodi, cutarwa da sabani
Abu na gaba, zamuyi la'akari da fa'idodi da cutarwa yayin hawa matakala, saboda wannan aikin, kamar kowane ɗayan, yana da nasa tsarukan. Bari mu fara da dadi:
- Masanan cututtukan zuciya gaba ɗaya suka amsa tambayar "shin yana da amfani a hau kan matakala" a cikin tabbatacce. Motsa jiki yana ƙarfafa tsarin zuciya da jijiyoyin jini, yana daidaita yanayin jini;
- Darasin ya koyar da jimirin 'yan wasa, inganta numfashi;
- Ofarfafa tsokoki da haɗin gwiwa yana faruwa, kyakkyawar taimako ta bayyana, jiki yana ƙara zama mai laushi, fata na roba ne;
- Motsa jiki yana da ƙarfin kuzari, don haka yana haɓaka ƙona mai ƙonawa. A ƙasa za mu gaya muku yadda za ku iya tafiya daidai matakan matakan nauyi saboda sakamakon ya bayyana da wuri-wuri;
- Gudun jini yana aiki, musamman a cikin ƙashin ƙugu, wanda yake da fa'ida daidai ga aikin haifuwa na maza da mata;
- An kafa kyakkyawan matsayi;
- Duk wani aikin motsa jiki yana da tasiri mai tasiri akan yanayin tunanin mutum gabaɗaya - yanayin ya tashi, damuwa da damuwa zuwa bango.
Yaushe hawa matakala zai iya cutar da ɗan wasa?
- Idan kun sanya kanku maɗaukakiyar mashaya kuma fara motsa jiki cikin hanzari da sauri, baƙin ciki mara kyau a cikin zuciya ko haɗin gwiwa na iya faruwa. A wannan yanayin, rage kaya, ba da damar hutawa. Tabbatar ganin likita;
- Idan kayi motsa jiki a cikin takalmin da ba daidai ba, zaka iya cutar da ƙafarka. Haɗarin faɗuwa da karkatar da ƙafa ya kasance tare da masu farawa waɗanda ba su saba da aikin ba tukuna, ko waɗanda ke yin saurin sauri nan da nan;
- Idan kun motsa jiki, idan kun ji ba lafiya, akwai haɗarin ƙarancin numfashi, jiri, rauni. Kada ka taɓa zuwa motsa jiki idan ba ka da lafiya, ko mura, ko ƙarancin barci, ko kuma ka gaji sosai.
Na gaba, zamu lissafa abubuwan da ke nunawa, a gaban abin da ke tafiya a kan matakala an haramta shi sosai:
- Magungunan varicose masu aiki;
- Yanayi bayan bugun zuciya ko bugun jini;
- Rauni ga gwiwa, gwiwa, ko haɗin gwiwa. Lura cewa dole ne gwani ya gano shi. Idan gwiwa ta yi rauni bayan gudu, wannan ba ya nufin komai kuma ya yi wuri don yin magana game da hana mutane;
- Lalacewa ga tsarin musculoskeletal;
- Scoliosis;
- Aceraddamar da cututtuka na kullum;
- Bayan ayyukan ciki;
- Tare da matakan kumburi, gami da yanayin zafi;
- Glaucoma;
- Rashin gani sosai.
Tafiya da matakan ciki
Yawancin uwaye masu jiran tsammani, musamman waɗanda ke jagorantar rayuwar wasanni a baya-bayan nan, suna da sha'awar yadda hawa hawa ke da amfani ga mata. Kuma gaba ɗaya, yana yiwuwa a shirya irin wannan horarwa a cikin yanayi mai ban sha'awa.
Amsar wannan tambayar za ta zama eh, saboda ɗaukar ciki ba yanayin cuta ba ne. Akasin haka, wannan lokaci ne mai ban mamaki yayin da motsa jiki matsakaici zai sami sakamako mai kyau ga mace da jaririnta.
- Yayin ayyukan motsa jiki, jiki yana shan ƙarin oxygen. Don haka, uwa mai ciki tare da taimakon motsa jiki yana ƙin haɗarin ɓarkewar hypoxia a cikin jariri;
- Ilimin motsa jiki yana ƙarfafa tsoka da jijiyoyi, yana inganta jin daɗi, wanda ke nufin cewa zai zama da sauƙi ga uwa ta haihu kuma zai zama da sauƙi a warke bayan haihuwa;
- Tabbas, nauyin mata masu ciki ya kamata su zama masu matsakaici. Babu nauyi, ba sabon rubutu kuma babu jinsi mai gajiyarwa. Idan ka ji ba zato ba tsammani, to ka tsaya nan da nan. Yi aiki a hankali kuma tare da jin daɗi. Za ku rasa nauyi kuma ku jujjuya jakarku daga baya, amma yanzu, kawai kuna buƙatar inganta lafiyar ku, ku farantawa kanku rai da jaririnku.
- Tabbatar tuntuɓi likitanka kafin fara motsa jiki. An haramta yin wasanni a gaban barazanar ɓarna, sautin mahaifa, zub da jini, zafi, da kuma a farkon matakan.
- A cikin watanni uku na ƙarshe, muna ba da shawarar saka rigar matsewa da bandeji.
Kalori nawa aka kona?
Duk matan da suka rasa nauyi suna da sha'awar yawancin adadin kuzari da aka ƙona yayin tafiya a kan matakala. Af, wannan aikin yana ɗaukar ƙarfi fiye da wasan tsere na yau da kullun, saboda a yayin ɗaga ɗan wasan ana tilasta shi ci gaba da shawo kan karfin nauyi.
- A matsakaici, a kowane matakai 10 mutum yana ciyar da 1 kcal;
- Don haka, a matsakaiciyar tafiya, zai cinye 10-15 kcal a minti ɗaya;
- Ta hanyar ƙididdiga masu sauƙi, muna lissafin cewa a cikin awa ɗaya zaku iya rasa 600-900 kcal
Kashe kuzarin makamashi ya dogara da dalilai da yawa, kamar nauyin ɗan wasa. Da zarar mutum ya auna nauyi, to zai yi masa wuya ya ɗaga kilogram ɗinsa a kan matakala, gwargwadon iko, yawancin adadin kuzarin da zai kashe. Hakanan, saurin motsi, tsawon lokacin darasin, har ma da yanayin zafi a yankin suna da tasiri.
Kamar yadda kake gani, yin tafiya a matakala yana da tasiri ga asarar nauyi - ana amfani da adadin kuzari fiye da yadda yake gudana (500-600 kcal a kowace awa). Af, lokacin da lodin farko ya zama sananne a gare ku, yi ƙoƙari don hanzarta saurin ko sauya daga tafiya daga matakala zuwa gudu. A madadin, fara amfani da nauyi. Wannan zai kara wahalar aikin, wanda ke nufin zaku ciyar da karin adadin kuzari da yawa. Idan kuna ƙoƙari ku rasa nauyi, ku tuna ku ci abinci mai kyau, ku sami isasshen bacci ku huta.
Samfurin shirin darasi
Idan kuna farawa, kada kuyi amfani da ma'aunin nauyi. Motsa jiki sau 2-3 a sati na tsawon mintuna 15-30 a sannu a hankali. Bayan makonni biyu, zaka iya haɓaka saurin tafiyarka.
Ga 'yan wasa masu yanayin al'ada, muna ba da shawarar ƙara abubuwan haske na ilimin motsa jiki don tafiya a kan matakala:
- Tsalle zuwa sama - sau 20-30;
- Tashi sau 40-70;
- Wingafa ƙafafunku a gaba, baya da zuwa gefe sau 30;
- Minutesarin mintuna 10-15 suna hawa kan matakala a mizanin tsaka-tsaki;
- 5-10 mintuna na tafiya brisk (kusan gudu);
- Da kyau rage saurin tafiya na mintina 10.
- Yawancin motsa jiki.
Ga gogaggun 'yan wasa, muna ba da shawarar yin wahala ga kansu, misali, rataye jaka tare da nauyi a bayansu, ɗaukar dumbbells. Gwada tazara mai gudana tare da saurin gudu.
Mun yi bitar sake dubawa da sakamako akan tsani na tafiya don asarar nauyi, kuma mun yanke shawarar cewa aikin yana da matukar tasiri. Matan da ke tafiya da gangan zuwa filayen wasa don gudu da sauka daga matakalai sun ce sun sami damar rasa kilo 5 zuwa 10 a cikin wata daya. A lokaci guda, ba shakka, sun bi madaidaiciyar abinci, sun sha ruwa mai yawa kuma sun haɗu da tafiya a kan matakala tare da wasu kaya.
Kamar yadda suke faɗa, hanya za ta mallaki mai tafiya, wanda ke nufin cewa babban abu shine fara horo. Gwada shi a yau, ƙasa tare da lif, tafiya gida!
