Gudun matakan a ƙofar don asarar nauyi: sake dubawa, fa'idodi da adadin kuzari

Idan ka shawarta zaka fara yin atisaye a matattakala a ƙofar don asarar nauyi, to kana kan hanya madaidaiciya! Wannan kyakkyawan motsa jiki ne mai araha don asarar nauyi wanda baya buƙatar halartar motsa jiki ko ƙwarewa ta musamman. Nemo madaidaiciyar madaidaiciya, sayi takalmin gudu mai kyau kuma zazzage waƙoƙin da kuka fi so ga mai kunnawa - wannan shine mafi kyawun abubuwa uku don nasarar motsa jiki. Amma, a gabani, don Allah karanta labarinmu!

Zamu binciki sake dubawa na matakalar hawa don rage nauyi, fada muku yadda ake gudanar da daidai da kuma yadda zaku zabi wuri, sannan kuma samar da kyakkyawan shirin motsa jiki ga masu farawa. To, bari mu fara!

Yaya yawan adadin kuzari ke cinye yayin gudu a kan matakala a cikin matakala

Gudun matakan yana ɗayan mafi kyawun nau'ikan motsa jiki na motsa jiki. Waɗannan azuzuwan sun dace don rasa nauyi, saboda cikin rabin sa'a na horo, ɗan wasa zai kashe kusan 550 kcal. Wannan, na minti ɗaya, ɗan giyar cakulan ko yanki na kyakkyawan pizza tare da cuku iri huɗu. Idan aka kwatanta, tsere yana cinye adadin makamashi a cikin awa ɗaya.

Tabbas, ba kowace mace bace zata iya jure rabin rabin motsa jiki na motsa jiki a ƙofar. Bugu da ƙari, idan tana da ƙoshin lafiyar jiki. Koyaya, don farawa, 10-15 zai isa - Abu mafi mahimmanci shine kada a tsaya a can kuma a kullun ƙaruwa kaya.

Duba adadin adadin adadin kuzari masu gudu da ƙasa suna ƙonewa a kan lokaci daban-daban:

• A cikin minti 10 - 200 kcal. Ana kashe wannan adadin na awa 1 na tafiya a hankali cikin nutsuwa;
• A cikin minti 20 - 400 kcal. Matakan tafiya suna cin makamashi iri ɗaya, amma a cikin minti 30;
• A cikin minti 30 - 580 kcal. Don ƙona adadin adadin adadin kuzari, dole ne ku yi jogoron awa ɗaya a wani wurin shakatawa da ke kusa;
• A cikin minti 45 - 750-850 kcal. Amfani daidai yake da yawan kuzarin ƙarfin horo mai kyau a cikin motsa jiki;
• Na awa daya - 1100-1150 kcal. Ba kwa buƙatar yin tsokaci game da komai, daidai?

Menene ƙofar dama?

Don haka, mun tafi cikin nutsuwa zuwa batun gaba - shin zai yuwu ayi aikin asara ta hanyar tsani a kowane wuri?

Da farko dai, dole ne matakalar ta zama madaidaiciya, tare da tsayi ɗaya na dukkan matakan, ba tare da ramuka ba, ramuka da sauran lahani. Yi imani da ni, faɗuwa daga matakalar yana da zafi ƙwarai!

Abu na biyu, yana da kyau cewa ƙofar tana da iska sosai don ku sami isasshen iska. Kamar yadda kuka sani, yayin ayyukan wasanni, yawan cin oxygen na mutum yana ƙaruwa da kusan sau 1.5. Abin da ya sa aka ba da shawarar motsa jiki a cikin wuraren shakatawa na kore, a cikin iska mai tsabta.

Tabbas, ƙofar hayaƙi mai cike da turɓi daga mashigar shara ba zai dace da ku ba. Muna ba da shawarar bincika gidajen maƙwabta, zai fi dacewa sabbin gine-gine, inda ɗaga da matakala suna da hanyoyin shiga daban. Mutane suna amfani da lifta sau da yawa, don haka matakala babu komai, tsafta kuma iska ce.

Idan babu ƙofar da ta dace a kusa, nemi filin wasa mafi kusa da wurin zama. Wannan shine madaidaicin tsarin bazara don rage nauyi - a nan zaku iya hawa sama da sauka daga matakala, kuma ku kunna wasu zagaye na zagaye, kuma girgiza ɓacin ranku.

Wanene don

1. Azuzuwan zaure sun dace da mutanen da ba su da damar zuwa dakin motsa jiki.
2. Hakanan, ga matan da ke neman ɗaukar nauyin wasanni mafi kyau don ƙimar nauyi.
3. Ga ƙananan mata waɗanda ba za su iya kasancewa ba daga jariransu na dogon lokaci. Bayan duk wannan, koda yin tsere a cikin wurin shakatawa mafi kusa zai ɗauki aƙalla awa 1.5.
4. Ga 'yan wasa masu neman haɓaka ƙoshin lafiyar jiki, zaɓar ingantaccen ƙwayoyin cuta.
5. Mutanen da suke kan aiki da suke son nemo hanyar sadaukar da ɗan lokaci kaɗan don wasanni. Ofar tana koyaushe a hannu, ya isa farka minti 20 da sassafe kuma ana ba ku kuɗin minti 10 na yau da kullun.

Fa'idodi da illolin gudu a cikin matakala don rage nauyi

Gudun matakala motsa jiki ne mai ƙarfin gaske wanda ke ɗora kaya mai nauyi a jiki. Saboda haka, da rashin alheri, ba a nuna wa kowa ba. Komai girman tasirin rage nauyi, dole ne ka ƙi daga darasi a ƙofar idan akwai waɗancan masu rikitarwa:

• Tare da kiba (bayanan jikin mutum sama da 30);
• Tare da jijiyoyin varicose masu aiki;
• Tare da hauhawar jini;
• Bayan bugun zuciya da bugun jini;
• Cututtuka na tsarin zuciya;
• Tare da scoliosis;
• Yayin daukar ciki;
• Bayan aiki;
• A gaban kowane irin matakan kumburi (gami da yanayin zafi);
• Don cututtuka ko raunin haɗin gwiwa, musamman gwiwa da ƙafa.

Fa'idodi da illolin gudu sama da matakala a ƙofar, ba shakka, ba za a iya kwatanta su ba. Akwai abubuwa da yawa da yawa fiye da marasa kyau. Daga baya zamu kawo muku fa'idodin gudu da sauka, amma da farko zamu rarrabe tsakanin waɗannan nau'ikan nau'ikan kaya biyu.

Gudun Shiga: Bambanci Tsakanin Hawan Dawowa

A lokacin hawan, tsokoki na cinya da idon sawun suna aiki sosai, yayin saukowa, ɗakunan sun fi ɗaukar nauyi, musamman gwiwa. Amfani da kalori a lokacin hawan yana da yawa fiye da lokacin gangarowa, saboda ɗan wasa a lokaci guda dole ne ya kashe kuzari don shawo kan ƙarfin duniya. Saukawa, yana amfani da ƙarin ƙarfi don mai da hankali da kiyaye iko akan matsayin jiki a sarari. A wasu kalmomin, tsokoki suna aiki sosai yayin hawan, da kwakwalwa yayin hawan.

Sabili da haka, fa'idar lokacin ɗagawa tana cikin aiki na tsokoki, ikon iya kwalliyar cinya da tsokoki masu motsa jiki. Ofarin zuriya shine ikon haɓaka ƙarar hankali, haɓaka iko akan aikin hanyoyin haɓaka, da ƙarfafa ma'anar daidaito da daidaituwa.

Muna la'akari da fa'idodi da lahani na tserewa matakala, bi da bi, dole ne mu nuna fa'idodi. A lokacin hawan, akwai babban nauyi a kan tsarin zuciya da jijiyoyin jini. Lokacin saukowa, haɗarin rauni saboda faɗuwa yana ƙaruwa, kazalika da lalata haɗuwa idan ba saukar da nasara ba a mataki na gaba.

Don cikakkiyar fahimta ko yana da amfani a tashi daga matakala zuwa bene, bari mu jera fa'idodi na wannan aikin:

• Kyakkyawan sakamako don asarar nauyi;
• Ikon kiyaye abubuwa masu mahimmanci na jiki cikin sifa mai kyau (numfashi, zuciya, zagawar jini, maye gurbi);
• Musclesarfafa tsokoki mai niyya, samar da kyakkyawar taimako;
• Tightarfafa fata, kawar da kwayar halitta a cikin gindi da cinyoyi;
• Jointsarfafa haɗin gwiwa da jijiyoyi;
• Saboda kyautatuwar yaduwar jini a cikin ƙashin ƙugu, an inganta ayyukan haihuwa a cikin maza da mata. Kuma ta hanyar, wannan ya yi nesa da abin da kawai gudu yake da amfani ga maza.
• Matsayi ya inganta;
• Rigakafin damuwa, inganta yanayi;
• Inganta ikon tunani.

Babban rashin dacewar sun haɗa da babban nauyi, don haka motsa jiki bai dace da kowa ba. Hakanan, a cikin ƙananan mintocin akwai haɗarin rauni da kuma yiwuwar samun wahalar shiga.

Aikin motsa jiki a ƙofar

Koyi yadda ake gudu da matakalai yadda yakamata don rage nauyi, koya dabarun da zuciya:

1. Yi dumi, ba da kulawa ta musamman ga duwawun da gwiwa;
2. Fara motsa jiki ta hanyar tafiya da sauri, a hankali fara gudu;
3. Kiyaye jiki madaidaici, sa ido;
4. Sha iska ta iska ta hancinka; zaka iya fitar da iska ta bakinka;
5. Tanƙwara hannayenka a gwiwar hannu kuma ka taimake su da motsi na asali, a hankali kai tsaye ka kawo gwiwar hannu a gaba da baya;
6. Sanya ƙafafunku a kan yatsun kafa, sa'annan ku canza nauyin jikinku zuwa diddige;
7. Kada ku ɗaga gwiwoyinku sama da yadda ake buƙata don matsawa zuwa mataki na gaba;
8. Kada ku daidaita haɗin gwiwa - a duk tsawon zaman ya kamata ya kasance cikin lankwasawa wuri;
9. Kada ku yi motsi mara amfani a kan juyawa, yi ƙoƙarin gudu kusa da cikin matakalar.
10. Idan ba numfashi kake ba, ɗauki mataki, ka huce numfashin ka, ka ci gaba da motsa jiki.
11. Kada ka tsaya kwatsam.

Waɗannan sune manyan tanadi na dabarun motsa jiki a ƙofar don rage nauyi, to bari mu kalli abin da ke hawa matakala yana bayarwa da yawan adadin kuzari da yake ɗauka.

Waɗanne darussa ne za ku iya hawa tsani don rage nauyi?

Bari muyi magana game da yadda ake hawan matakala don rasa nauyi da sauri.

• Kula da abincinku. Yana da mahimmanci sosai cewa adadin adadin kuzari da aka cinye yayi ƙasa da abin da aka kashe. Abincin ya kamata ya daidaita, amma ƙananan kalori. Ku ci karin furotin, ku rage kitse, ku ɗauki matsakaici zuwa ga carbohydrates.
• Don fara aikin rage nauyi, tsawon lokacin kowane darasi ya zama aƙalla mintina 30. Bayan wannan lokacin ne kawai za'a fara amfani da makamashi daga mai. Dangane da haka, shirya ingantaccen shirin motsa jiki don ya ɗauki kusan awa ɗaya.
• Da wuya matar da ta zo gudu a cikin matakalar don ta rage kiba tana da yanayin jiki wanda zai iya tsayayya da awa ɗaya na nauyin zuciya mai nauyi. Sabili da haka, gudu sama da ƙasa a cikin matakala ya kamata a haɗa shi da sauran motsa jiki.

Gwada fom naku - saka na'urar sa ido a zuciya ka yi tafiyar sau uku sama da sauka ta kofar. Idan bugun zuciyarka ya haura 140 a minti daya, ya yi wuri ka gudu.

• Fara fara aikin tafiya a tsani, ko kuma a kalla musanya shi da gudu;
• Yin tsere yana da tasiri don rasa nauyi - a cikin sauri, zaka iya yin hakan tsawon minti 30-40. Da kyau, kuma kwata na ƙarshe na sa'a ɗaya ana iya sadaukar dashi don tsere matakan.
• Kar ka manta game da motsa jiki don ɓoyewa, gindi da ƙafafu: tura-ups, squats, lunges, dagawa da jiki ko ƙafa, lilo, tsalle. Sami igiya mai tsalle ko sandunan roba don wasanni, gudu tare da ƙaramin dumbbells.

Wanne ya fi kyau don rage nauyi, tafiya ko gudu?

Kun kusan gamawa tare da labarinmu, yanzu kun san menene sakamakon zai kasance idan kuna hawa matakala akai-akai. Tabbas, aikin rage nauyi zai fara, kuma lafiyar lafiyarku zata inganta. Koyaya, saboda yawan adadin masu rikitarwa, kuma kuma, saboda tsananin rikitarwa irin wannan horo, da yawa suna da sha'awar ko zai yiwu a maye gurbin gudu a ƙofar tare da tafiya.

Yin tafiya a kan matakala ba shi da ƙasa da fa'ida kamar gudu, gami da rage nauyi. Amma, yana buƙatar ƙarancin ƙarfi, wanda ke nufin cewa aikin zai tafi a hankali. A gefe guda, idan kun haɗu da nau'ikan motsa jiki, tafiya da gudu bi da bi, ku ci daidai kuma kuyi rayuwa mai ƙoshin lafiya, har yanzu zaku sami asarar nauyi. A lokaci guda, sauƙaƙa da damuwa mai yawa yayin gudu da sauka daga matakala.

Muna ba da shawarar mata masu rauni da matsakaiciyar ƙarfin jiki, amma, kula da tafiya. A nan gaba, lokacin da jimiri ya ƙaru, kuma wasan motsa jiki ya inganta a bayyane, zaku iya fara gudu. A halin yanzu, rasa nauyi ba tare da cika jiki ba, don haka zai zama da wahala (a zahiri da alama).

Amma ga 'yan wasan da ke tsere a kan matakala don kada su rage kiba, amma don inganta ayyukan jiki, akasin haka, ba mu ba da shawarar tafiya. Me yasa ya rage sandar?

Shirin horo na shiga

To, yanzu kun san abin da ake buƙata don gudu da sauka matakan. Gaba, muna gabatar da ingantaccen shirin rage nauyi:

1. Ya kamata a yi motsa jiki sau 3 a mako, kowace rana, don ba tsokoki isasshen lokaci don murmurewa;
2. Ya kamata masu tsere na farawa su bada yawancin darasi ga tafiya, kuma gogaggen masu gudu su hada da tsaka-tsakin tsaka-tsakin a cikin hadadden tare da sauya saurin dagawa;
3. Idan kuna aiki don asarar nauyi, yi aikin motsa jiki a gida a karshen mako;

Shirin na farkon makonni 4 na azuzuwan ƙofar don asarar nauyi:

• Minti 5 dumi-dumi;
• 30 squats, 20 kicks, 20 jiki lankwasa a kowace hanya;
• Tafiya hawa 20 (sama da kasa);
• Huta minti 2, yayin hutawa, yi tafiya a hankali a gaban ƙofar, yi aikin numfashi;
• Gudun hawa 10 (sama da ƙasa);
• Huta minti 2;
• Tafiya hawa 20;
• Yi sanyi bayan motsa jiki - shimfidawa da motsa jiki.

Wannan hadadden an tsara shi ne na mintina 60. Kimanta shirye-shiryenku, idan ya cancanta, ku ɗan rage adadin benaye ko cire hanya ɗaya.

Bayan wata guda, ko lokacin da kuka ji shiri, canza daga tafiya zuwa gudu. Don kara wa kayan nauyi, yi tazara (saurin gudu) ko kuma kama dumbbells biyu. Muna yi muku fatan asarar nauyi cikin sauri da nasara!

Kalli bidiyon: Ashe ma Mahaddacin Alqurani ne aka rufe shekara 15 Alhamdulillah An kame matar mahaifin sa (Nuwamba 2024).