Gudun, a kallon farko, kamar wasa ne mai sauƙin gaske, amma a zahiri, don gudu don zama mai fa'ida, kuna buƙatar sanin yadda ake gudu daidai.
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 idanu na dama don ranar gasar, yi ƙarfin ƙarfin aiki 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.
1. Gudun dabara
Matsayi daidai na jiki yayin gudu, matsayin ƙafa, aikin hannu da ƙafafu yayin gudu ba kawai zai rage yiwuwar rauni ba, amma kuma zai ba da damar jin daɗin gudu, kashe kuɗi kaɗan kamar yadda zai yiwu yayin wannan wasan.
Don haka, bari muyi la’akari da manyan fasalolin aikin gudu.
Sanya kafa
Tambaya mafi yawan lokuta da ake yawan tambaya ga masu tsere a rayuwa shine yadda ake gudu daidai, diddige ko yatsun kafa? Babu wanda zai iya baku amsar da babu shakka a kan wannan tambayar. Gaskiyar magana ita ce, akwai manyan hanyoyi guda huɗu na sanya ƙafa yayin gudu: a kan diddige, biye da mirgina zuwa yatsan, a kan yatsan, sannan biye da sanya ƙafa a kan dukkan farfajiyar, barci a kan yatsan da kuma a kan cikakken ƙafa. Kuma kowane ɗayansu yana da haƙƙin wanzuwa.
Don tabbatar da hakan, kalli rukunin shugabannin da ke gudana a duk wani babban marathon na duniya. 'Yan Kenya da Habasha yawanci suna shiga cikin wannan ƙungiyar. Kuma yanzu wasu daga cikinsu suna gudu, suna sanya ƙafafunsu kawai a kan yatsun kafa, wasu kuma suna gudu daga diddige zuwa ƙafa.
Dabarar sanya kafa a yatsan yatsan kafa, biye da sanyawa a kan dukkan farfajiyar, ana ɗaukarta mafi inganci yayin tafiyar nisa. Wannan shine yadda sanannen ɗan wasan tseren Haile Gebreselasie ya gudu. Koyaya, don koyon gudu ta wannan hanyar. Wajibi ne a sami tsokoki mai ƙarfi na ƙananan ƙafa kuma ba kyawawa bane ga masu farawa su yi amfani da shi.
Nisa har zuwa kilomita 10 ya hada, yawancin masu sana'a suna gudu da kafafunsu a kan yatsun kafa kawai. Wannan dabarar ta fi wahalar sarrafawa. fiye da mirgina daga yatsun kafa zuwa diddige. Sabili da haka, yakamata ayi amfani dashi a hankali yayin gudana. Kadan ne daga cikin masu gudu za su iya tsayayya ko da kilomita da yawa ta wannan hanyar. Ba tare da ambaton gudu a cikin saurin sauri don matsakaici zuwa nesa mai nisa ba.
Mafi sauƙin koya da samun dama ga kusan duk wani mai gudu sabon hanya shine dabarar sanya ƙafa a kan diddige. Tare da irin wannan saitin, dole ne mutum yayi la'akari da gaskiyar cewa, da farko, tasirin irin wannan fasaha ba shine mafi girma ba, kuma abu na biyu, idan kun gudu daga diddige zuwa ƙafa, kula da takalman da suka dace don wannan nau'in gudu. In ba haka ba, yiwuwar rauni zai yi yawa sosai.
Dabarar kafa duka ƙafa tana tsaye dabam. Irin wannan fasaha ta gudu ana amfani da ita ne ga mabiyan abin da ake kira Chi-run. Idan ba daidai bane ayi amfani da irin wannan dabarar, kuma ba tare da tunani ba, a sanya kafarka a saman fili, to tabbas an tabbatar maka da rauni. Koda kuwa bai bayyana nan take ba, zai bayyana tabbatacce bayan wani lokaci. Amma idan kunyi amfani da wannan dabara daidai, to zata iya biya. Idan kana so ka mallaki wannan fasaha ta musamman, to sai ka nemi wani littafi a Intanet mai suna QI-running - littafi ne mai nishadi, duk da cewa ba na kowa bane.
Matsayin jiki, aikin hannu yayin gudu
Jiki dole ne a sa shi matakin ko karkata shi kaɗan gaba. Babban kuskure lokacinda jiki ya fadi. Ka tuna amfani da nauyi a hanyar da zata taimaka, ba zai hana ka tsira ba.
Kirjin an dan tura shi gaba. Kafadu suna runtsewa da annashuwa. Wannan lamari ne mai matukar muhimmanci. Kar ka dafa kafadun ka. Ba zai kawo muku wani fa'ida ba yayin guduna, amma zaku ciyar da karin kuzari a kai.
Lokacin gudu makamai za a iya lankwasawa zuwa kowane kusurwar da ta fi dacewa da kai. Bugu da ƙari, idan ya fi sauƙi a gare ku, yayin gudu yayin motsa hannayenku, wannan kusurwa na iya canzawa.
Bugu da ƙari, don kada ku tsinkaye bayanin ba shi da tushe, ku kalli yadda shugabannin gudu na duniya ke gudu. Hannun hannaye a gwiwar hannu ya banbanta ga kowa. Wani abu kuma yana tafiyar da tazara mai nisa har zuwa mita 400. A can, kusurwar hannu yana da mahimmanci. Amma ba mu rufe zane-zane a cikin wannan labarin ba.
Ya kamata makamai su yi aiki tare da gangar jikin domin kada su tsallake tsakiyar layin jikin. In ba haka ba, wannan zai haifar da daɗa karkatar da jiki, wanda kuma ƙarin kuzari ne na kuzari.
2. Yawan gudu
Duk abin da kyau a cikin matsakaici. Dole ne a yi amfani da wannan ƙa'idar yayin aiki kuma. Ga masu tsere na farawa, tseren minti 20-30 shine mafi kyau duka. A hankali, wannan lokacin za'a iya haɓaka, amma idan kun fuskanci aikin tsere na lafiya kawai, to babu amfanin yin gudu sama da awa ɗaya.
Kuma kada kuyi gudu kowace rana idan kuna kawai fara wannan aikin motsa jiki. Ya isa a yi tafiyar wata ɗaya ko biyu a kowace rana, ma’ana, sau 3-4 a mako. A hankali, zaku iya canzawa zuwa tsere na yau da kullun, idan kuna so. Amma a lokaci guda, yakamata a sami hutun kwana ɗaya da rana ɗaya tare da ɗaukar nauyi a mako.
Don ƙarin bayani game da yadda kuke buƙatar gudu, gwargwadon maƙasudin, karanta labarin: har yaushe ya kamata ku gudu
3. Yaushe da kuma wurin gudu
Kuna iya gudu a kowane lokaci na rana. Amma yana da kyau a sanya yanayin tare da agogo na ciki. Wato, idan kai mutum ne na '' wayewar gari '' kuma ka saba da tashi da wuri, to gudu shine mafi alkhairi a gareka da safe. Kuma akasin haka, idan kai "mujiya" ne kuma ayyukanka sun zo da yamma, to ya fi kyau ka gudu da yamma.
Kuna iya gudu da rana, amma, rashin alheri, yawanci yana da zafi sosai da rana, don haka a cikin matsanancin zafi, ba kowa ke son yin tsere ba. Kuma jikin da ba shi da shiri ba ya buƙatar fuskantar ƙarin damuwa a cikin yanayin zafin jiki mai zafi.
Amfanin gudan yamma da safe shine koda yaushe kuna iya cin awanni 2 kafin motsa jikinku da yamma saboda abincin yana da lokacin narkewa. Da safe, ba koyaushe zai yiwu a tashi awanni 2 kafin a yi jogging a ci abinci ba. Sabili da haka, da safe, mafi yawan lokuta, dole ne kuyi gudu a kan komai a ciki, ko kuma da sauri ku sha gilashin shayi mai daɗi.
Akasin haka, yin wasan motsa jiki na safiya na iya ba da ƙarfi ga jiki. Gudun tafiya na safe koyaushe yana ba da ƙarfin kuzari a cikin yini duka. Kuma da yamma, akasin haka, ba kowa ke son gudu bayan ranar aiki ba.
Saboda haka, a wane lokaci ne za ku zaba ku zaɓi, ku san fa'ida ko rashin fa'ida.
Game da inda za a yi gudu, ya fi kyau a gudu a cikin wurare daban-daban maimakon da'irori a filin wasa. Zai zama aƙalla mafi ban sha'awa.
Ari da, ba za mu manta cewa yin aiki a saman daban ya ƙunshi ƙarin tsokoki ba. Don haka koyaushe yana da wahalar gudu akan yashi fiye da kwalta.
Mafi kyawun wuri don gudana hanya ce mai datti, saboda yana da laushi ƙwarai don tafiya akan ta kwalta. Amma ba kowa bane yake da damar guduwa a doron kasa, don haka gudu zuwa inda zaku iya. Babban abu shi ne cewa ba ku gundura.
Abin sani kawai shine, yadda saman da kake gudu akansa yake da wuya, da kyau kana bukatar ka kula da dabarar sanya kafar. Wannan gaskiyane don gudana akan kwalta da kankare.
4. Gyara numfashi yayin gudu
Akwai abubuwa da yawa gyara numfashi yayin guduwasu na tabbata baku sani ba.
1. Wajibi ne ayi numfashi ta hanci da ta baki. Wato fitar da iska da shaka a lokaci guda tare da hanci da baki. Abin shine cewa numfashi ta hanci yafi amfani ga jiki, tunda iskar oksijin da ke ratsa kogin hanci ta fi dacewa. Koyaya, don numfasawa kawai ta hanci, ya zama dole a sami numfashin hanci. Bugu da kari, yawan iskar da ake shaka ta hanci bai isa ba wa jiki iskar oxygen yayin gudu. Wato, ya isa tare da jinkirin gudu ko tafiya, amma tare da tsananin ɗumi ba zai isa ba. Sabili da haka, idan kuna numfasawa tare da hanci da bakinku a lokaci guda, to, zaku karɓi wasu oxygen masu saurin sauƙaƙawa ta hanci da kuma wasu masu saurin shaƙar oxygen ta bakin. A sakamakon haka, za a sami isasshen oxygen.
Don jinkirin gudu, zaku iya numfasawa ta hanci kawai. Amma wannan zai ƙara ƙarin matsaloli, tunda har yanzu jiki ba zai sami isasshen oxygen a ƙarshen gudu ba.
2. Numfashi daga mitoci na farko kamar ka riga kayi rabin nisan. Babban kuskuren da yawancin masu gudu sukeyi shine mantawa da numfashi daidai a farkon. Kuma suna tuna shi kawai lokacin da suka fara shaƙewa. Don hana faruwar hakan, fara numfashi da zarar ka gudu.
3. Kada kayi kokarin daidaita yanayin numfashin ka da matakan ka. Kada ayi ƙoƙarin yin numfashi a cikin kowane irin tsari. Numfashi ya zama na halitta. Kamar yadda jikinka yake son shaƙa, haka ma ya kamata. Jikinka yana so ya ɗauki gajeren numfashi biyu da kuma numfashi ɗaya yayin gudu, don haka numfashi kamar haka. Dubi yara daga Kenya da Habasha, waɗanda babu wanda ke koyar da dabarun huɗa daidai, amma suna gudu da kyau. Saboda gaba daya suna mika wuya ga jikinsu. Kuma kamar yadda jiki yake so, haka suke numfashi.
