Daya daga cikin manyan nau'ikan kayan aiki shine jinkirin gudu. Yana inganta aikin zuciya, yana kara karfin bugun jini, yana kara yawan kaidoji a jiki kuma yana inganta musayar oxygen. Bugu da kari, yana da kyau kwarai azaman kayan dawo da kaya don dumama jiki. Onari akan wannan a cikin labarinmu na yau.
Menene jinkirin aiki
Saurin gudu da gaske yana gudana ne da karfi irin wanda zuciya ta kai karfin bugun jini, ma'ana, yana tsinkayar iyakar jini a jini daya. Idan ƙarfin ya ƙara ƙaruwa, to wannan ƙarfin bugun ba zai canza ba. Bugun jini kawai zai tashi.
A matsakaici, ana samun wannan matakin tare da bugun zuciyar 120-145 a cikin minti ɗaya ko kuma kashi 60-80 na matsakaici. Idan bugun bugun ya tashi sama, ƙarfin bugun zai kasance ba canzawa ba. Idan kayi aiki a hankali, ƙarar bugun jini ba zata kai matsayinta ba.
Karatun ya nuna cewa gudu ahankali yana bada gudummawa wajen karuwar wannan karfin bugun. Kuma mafi yawan jini da zuciya ke bugawa a bugu daya, da hankali zai zama ya buga, a daidai matakin karfin. Wato, bugun zuciyar ka a hankali zai ragu a daidai wannan matakin. Ko kuma, a daidai bugun zuciyar, saurin ku zai karu.
Baya ga ƙarar bugun bugun jini, jinkirin gudu yana taimakawa don ƙara lamba da girman mitochondria. Mitochondria sune ƙwayoyin da ke canza oxygen da carbohydrates ko mai a cikin makamashin da muke buƙata - ATP. Mitarin mitochondria akwai, mafi kyawun aikin sarrafa makamashi yana gudana, sabili da haka gudu yana zama mafi inganci.
Fa'ida ta uku tabbatacciya sakamakon saurin gudu a jiki shine ƙaruwa da yawan kumburi a jiki. Kamar yadda kuka sani, jini yana yin aikin jigilar kaya. Glycogen, fats, oxygen da sauran enzymes ana isar dasu zuwa ga tsokoki ta hanyar kwalliya. Dangane da haka, mafi kyawun ɓarkewar tsarin jijiyoyin jiki, ana samarda ingantattun abubuwan gina jiki ga tsokoki. Kuma gudana shima yana zama mafi inganci saboda wannan.
Har yaushe ya kamata ku yi gudu a hankali
Ba tare da zagayowar horo ba, sau ɗaya a mako, ban da makonnin dawowa, dole ne ku yi tsere mafi tsayi. Tabbatacce, tsawon lokacin ya kamata ya kasance a cikin yankin na awanni 2-2.5 don rabin gudun fanfalaki da marathon, kuma a cikin yankin na awanni 2 na 3, 5 da 10 km. Nazarin ya nuna cewa karuwar yawan mitochondria na faruwa mafi kyau duka lokacin da tsawan tafiyar jinkiri ya kasance awa 2-2.5. Hakanan gajeren lokaci yana da tasiri, amma mafi ƙarancin sanarwa. A lokaci guda, da yawa basu iya yin tafiyar awanni 2 a kowane motsa jiki ba, banda yawan aiki ba zai ba da komai ba. Sabili da haka, tsawon lokaci ɗaya a kowane mako shine mafi kyau duka. Idan ba za ku iya gudu na tsawon awanni 2 ba tare da tsayawa ba, to fara daga nesa da za ku iya kuma a hankali ku yi aiki har zuwa awanni 2-2.5, kuna ƙara tsawon lokacin mai tsawo da minti 5-10 kowane mako.
Wani gicciye a mako shine maɓallin dawo da minti 30-40. Wato, saurinsa ma yana da jinkiri, amma tsawon lokacin zai zama mafi gajarta. Kasa da mintuna 30 na aiki yana da tasiri kaɗan. Sabili da haka, koda gicciye mafi sauƙi dole ne a yi aƙalla rabin sa'a.
Sauran ragowar, idan kuna da su a cikin shirin, zai fi kyau ku gudana a tsaka-tsakin tsakanin mafi tsayi da gajere. Misali, idan mafi dadewar ka shine awa 1.5 kuma mafi kankanta shine mintuna 30. Wannan yana nufin cewa sauran gicciye 2-3 a kowane mako zasuyi kimanin awa ɗaya.
Idan mafi tsaranku shine awanni 2.5, mafi ƙanƙanta shine minti 30, to sauran ragowar ya kasance a yankin kilomita 12-15 ko awa 1.5. A wannan yanayin, zaku iya bambanta, a ce, daga crosses 5 a kowane mako, ɗaya tsawon awa 2.5, ɗaya gajere 30. Tsawon matsakaici guda, awa 1 40 - awa 1 da minti 50. Daya na kimanin awa daya da daya na kimanin awa daya da rabi.
Wato, kewayon tsakanin mafi tsayi da gajere ya sa ya yiwu ya bambanta. Amma bai kamata ku wuce iyakar ba.
