Jogging babbar hanya ce ta rage kiba. A cikin labarin, zamuyi la'akari da tambayar nawa, sau nawa, da kuma yadda daidai kuke buƙatar gudu don kar ku sami ƙarin fam.
Daidaitawa
Kowa ya san wannan batun. Amma ba kowa ke lura da shi ba. Idan kuna son kula da sifar ku, to ba za ku iya gudu sau ɗaya a mako ba, amma don ƙafafunku su faɗi. Wajibi ne ayi aiki aƙalla sau 3 a mako, aƙalla sau 5, amma a cikin matsakaici, ba tare da tsattsauran ra'ayi ba.
Daidai sau 3 ya isa kiyaye nauyi na al'ada. Koyaya, akwai dalilai da yawa anan, waɗanda zamu tattauna dalla-dalla a ƙasa, wato, yawan abinci da ingancin abincin da kuke ci, adadin da ingancin wasan motsa jiki, da kuma yanayinku na jiki, wanda bazai ba ku damar daidaita cinyewa da ɓarnatar da makamashi a cikin motsa jiki 3 ba.
Yaya tsawon lokacin motsa jiki ɗaya zai ɗore?
Da kyau, motsa jiki ya kamata ya wuce tsakanin awa 1 da 1.5. Wannan lokacin ya hada da dumi-dumi, gudu da sanyin-sanyi.
Koyaya, idan baku iya gudu koda 30 mintuna ba tsayawa, to girmamawa ya kamata ya kasance kan dumama-dumu da motsa jiki gabaɗaya kafin gudu. Wato, mun yi cikakken dumi. Bayan haka, mun yi atisayen ƙarfi da yawa don ƙungiyoyin tsoka daban-daban, ba tare da ƙarin nauyi ba, maimaita ɗaya kowannensu. Darasi 7-8 zasu isa. Bayan haka, fara gudu, canzawa tsakanin gudu da tafiya, idan kawai gudu har yanzu yana da wahala a gare ku.
Idan kuna da ikon ci gaba 10 km, sa'annan a riƙa gudunawa lokaci-lokaci a matakai daban-daban da a nesa daban-daban. Misali, idan kayi gudu sau 3 a sati, to wata rana kana bukatar gudanar da wani abu mai tsayi, misali kilomita 12-15, amma a hankali. Kashegari, matsakaicin tsaka-tsaki da matsakaita tazara, daidai gwargwado 7-8 km. Kuma a rana ta uku a cikin sauri, amma tuni 6 km. Wannan zai isa fiye da yadda zai dace da ku, har ma don inganta ayyukan ku na gudana, irin waɗannan wasannin motsa jiki za su kasance masu amfani.
Articlesarin labarai daga abin da zaku koya wasu ƙa'idodin asarar nauyi mai tasiri:
1. Zan iya cin abinci bayan 6 na yamma?
2. Shin yana yiwuwa a rasa nauyi har abada
3. Gudun tazara ko "fartlek" don raunin nauyi
4. Har yaushe ya kamata ku gudu
Yadda ake cin abinci
A bayyane yake cewa idan kun rasa nauyi tare da taimakon abinci mai gina jiki, to ba kwa son ci gaba da taƙaita kanku cikin abinci bayan kai nauyin da ake so, kuma kuna son rama komai ta hanyar gudu.
Amma a kowane hali, idan kuka ci da yawa, to sau 3 a mako bazai isa ba. Kuma dole ne kuyi gudu sau 4 ko ma sau 5 a mako don kuyi dacewa. Sabili da haka, kun zaɓi, ko dai ku ci gwargwadon abin da jikinku yake buƙata don kiyaye rayuwa da gudu sau 3 a mako. Ko kuma akwai duk abin da ke cikin firiji, duk da fa'idodi da yawan samfurin, amma a lokaci guda ya biya adadin kuzari da aka karɓa tare da motsa jiki na kwanaki 5.
Yadda ake nemo dalili
Lokacin da ka tambayi kanka nawa za ka yi gudu don rasa nauyi, galibi ba ka tunanin yadda za ka iza kanka don gudu aƙalla sau 3 a mako.
Sabili da haka, kuna buƙatar neman babban burin duniya a cikin gudana fiye da tallafawa adadi kawai. Mutane 9 cikin 10, idan sun fara gudu don kar su kara kiba, zasu daina yin hakan cikin wata daya. Kuma duk saboda dole ne mutum ya ga ci gaba. Sabili da haka, lokacin da kuke rasa nauyi, kuna ganin ci gaba a cikin kilogram ɗin da kuka ɓace. Amma lokacin da kuka yi wani abu kawai don kulawa, wato, ba tare da ci gaba ba, to zai yi saurin gundura.
Saboda haka, kuna buƙatar saita maƙasudi - don tafiyar da wani tazara a cikin wani lokaci, yi tafiyar rabin marathon, ko ma juyawa mita 42,195. Kawai kar a manta cewa kuna buƙatar yin gudun fanfalaki ba a baya ba bayan rabin shekara na horo na yau da kullun. In ba haka ba, cutarwa daga irin wannan obalodi ga jiki zai fi amfanin amfani. Haka ne, kuma maimakon gudu, dole ne ku yi tafiya rabin nisan a ƙafa.
Wannan burin shine zai taimaka muku kada kuyi tunanin kilogram, amma kuyi tunani akan wata, manufa mafi ban sha'awa. A sakamakon haka, zaku kashe tsuntsaye biyu da dutse daya - zaku iya kula da adonku, har ma ku inganta shi, kuma za ku ci gaba a cikin gudu.
Don inganta sakamakon ku a tsere a matsakaici da kuma nesa, kuna buƙatar sanin abubuwan da ke gudana na gudu, kamar su numfashi daidai, fasaha, ɗumi-ɗumi, ikon yin ƙyallen ido na dama don ranar gasar, yi aikin ƙarfin da ya dace don gudu da sauransu. Sabili da haka, Ina ba ku shawara da ku san irin koyarwar bidiyo na musamman kan waɗannan da sauran batutuwa daga marubucin shafin scfoton.ru, inda kuke yanzu. Ga masu karanta shafin, koyarwar bidiyo kyauta ne. Don samin su, kawai kuyi rijista da wasiƙar, kuma a cikin aan daƙiƙoƙi zaku karɓi darasi na farko a cikin jigo akan asalin numfashi mai dacewa yayin gudu. Biya a nan: Gudun koyon bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
