Aya daga cikin tambayoyi mafi sauƙi a cikin gudana ya kasance mai rikici cikin dogon lokaci kuma yana ci gaba har zuwa yau. A zahiri, yana yiwuwa a gudu da safe, yana da lahani kuma yana yiwuwa a yi gudu a kan komai a ciki - tambayoyin suna da sauƙi da bayyane.
Gudun asuba ba shi da bambanci da gudu a wasu lokuta na yini
Akwai ra'ayoyi da yawa waɗanda ke gudana da safe yana haɓaka zuciya da kyau, ko kuma akasin haka, ya fi ƙarfinsa sosai. A zahiri, babu wata maƙasudin maƙasudin maƙasudin waɗannan ka'idojin. Koyaya, akwai karatun da yawa da suka tabbatar da cewa gudu a lokuta daban-daban na rana yana da tasiri iri ɗaya a jiki dangane da ci gaban zuciya da kuma batun ƙona kitse.
Misali, a cikin binciken 2019, mutane 20 masu kiba sun kasu kashi biyu. Yayin lokacin da aka ba su, mahalarta binciken sun tsunduma cikin motsa jiki, gami da gudu. Bayan gwajin ya ƙare, sai aka gano cewa ci gaban dukkan mahalarta kusan iri ɗaya ne. A lokaci guda, ba a lura da sakamako masu illa ba, ba tare da la'akari da lokacin ranar karatun ba.
Don haka, zamu iya cewa amintacciyar motsa jiki da safe zai kawo muku fa'ida irin ta tsere a wasu lokuta na yau. Koyaya, yin aiki da safe yana da wasu fasalulluka waɗanda kuke buƙatar sani don wasan motsa jikinku ya zama mai fa'ida.
Gudun kan komai a ciki
Yawancin lokaci da safe kafin a gudu, babu damar cin cikakken abinci. Tunda abincin bazai sami lokacin dacewa ba. Gudun tare da cikakken ciki mummunan ra'ayi ne. Sabili da haka, tambaya mafi mahimmanci ta taso - shin zai yuwu a gudu da safe akan komai a ciki? Ee, zaka iya. Amma saboda wannan kuna buƙatar cin abincin dare na yau da kullun. Ma'anar ita ce, idan kun ci abinci da yamma, kun adana carbohydrates a cikin nau'in glycogen. Dukansu ba za a yi amfani da su dare ɗaya ba. Sabili da haka, akan ƙwayoyin carbohydrates da aka adana, zaku iya tafiyar da safiyarku lafiya.
Wannan gaskiyane ga waɗanda ke neman rasa nauyi ta hanyar yin jogging da safe. Idan kuna gudu da safe akan glycogen da aka adana da yamma, to zai fita da sauri, kuma zaku sami damar horar da mai ƙoshin lafiya. Wato, don koyar da jiki don ragargaza ƙwayoyin mai.
Koyaya, idan baku ci abinci da yamma ba kuma baku da glycogen ba, to akwai yuwuwar motsa jiki da safe a kan komai a ciki na iya haifar muku da yanayin aiki da yawa. Kuma wannan ba zai haifar da sakamako mai kyau a jikinku ba.
M motsa jiki da tsayi da safe
Idan kuna shirin yin motsa jiki mai tsanani da safe, to mintuna 20-30 kafin fara farawa kuna buƙatar shan shayi mai zaki tare da sukari ko zuma ku ci bun ko sandar carbohydrate. Wannan abincin zai narke da sauri. Ba zai haifar da nauyi ba. Kuma hakan zai baku damar samarda makamashi. Idan baku ci abinci da yamma ba, zai fi kyau kada kuyi aikin motsa jiki da safe. Tunda zaiyi matukar wahala ayi amfani da shayi daya da Bun. Kuma tasirin irin wannan horon zai zama mara ƙasa.
Idan kuna shirin dogon gudu da safe, daga awowi 1.5 ko fiye, to ɗauki gels ko sanduna tare da ku. Tunda glycogen da aka ajiye shi da yamma zai kare da sauri. Kuma yin aiki akan mai daya na dogon lokaci yana da wahala. Kuma ba koyaushe yake dacewa ba, tunda irin wannan horon zai ɗauki ƙarfi sosai. Hakanan ba za a yi dogon gudu ba idan ba ku ci abincin dare ba jiya.
Sauran fasalulluka na gudana da safe
Yi kokarin shan gilashin ruwa bayan farkawa.
Koyaushe fara gudu tare da jinkirin gudu. Kuma kawai bayan mintuna 15-20 zaka iya canzawa zuwa saurin sauri.
Yi dumu-dumu idan kun shirya yin atisaye mai nauyi, mai karfi. Kuma sadaukar da akalla minti 20 a kai. Sannan zaku iya fara horo.
Tabbatar cin abinci da kyau bayan gudu. Kuna buƙatar sake cika makamashin da kuka kashe. Idan ba a yi haka ba, gajiya na iya tasowa. Musamman idan kayi gudu kafin aiki. Kuma koda kuna gudu don asarar nauyi.
A ƙarshe, zamu iya cewa gudu da safe yana yiwuwa kuma ya zama dole. Yana da fa'ida kamar kowane gudu. Amma kuna buƙatar kula da halaye na gina jiki. Kuma a sa'an nan ba za a sami matsaloli ba.
