Hanya mafi shahara kuma mafi sauƙi don rasa nauyi yana gudana. Don haka yadda za a gudu, a rasa nauyi?
Tsawon Lokaci
Za a fara kona kitse kafin a fara minti 30 bayan fara motsa jiki. Sabili da haka, don gudu don zama mai fa'ida, tsawon lokacin gudu ya zama aƙalla mintuna 30-40, kuma zai fi dacewa awa ɗaya.
Wannan yana faruwa ne saboda a farkon rabin sa'a na gudu, jiki baya amfani da mai a matsayin kuzari, amma glycogen, wanda aka adana daga carbohydrates. Sai bayan glycogen ya kare ne jiki zai fara neman wata hanyar samar da makamashi, fara kona kitse. Bugu da ƙari, ƙwayoyi suna konewa ta hanyar enzymes masu samar da sunadarai. Saboda haka, idan kun ɗan ci nama mara laushi da kayayyakin kiwo, to rashin furotin shima zai shafi ƙarfin ƙona mai.
Girma
Da saurin tafiyar ku, da sauri kuna ƙona kitse. Wannan shine dalilin da ya sa sauƙin tafiya ba shi da tasiri a kan nauyi. A lokaci guda, sauƙin gudu, wanda saurin sa ya ma fi hankali fiye da mataki, har yanzu yana ƙona kitse mafi kyau saboda abin da ake kira "yanayin jirgin". Guduna koyaushe yana da ƙarfi fiye da tafiya, ba tare da la'akari da saurin ba.
Uniformity
Yana da matukar mahimmanci kuyi gudu ba tsayawa a duk lokacin aikinku. Babban kuskuren da yawancin masu farawa sukeyi shine basu san yadda zasu gudu don rasa nauyi ba, farawa da sauri, sannan suyi tafiya wani bangare na hanyar. Wannan bai cancanci a yi ba. Zai fi kyau a fara sannu a hankali kuma a tafiyar da dukkan nisan a dai-dai lokacin da ba a ɗauki mataki ba
Jarabawar jiki
Idan kuna tafiya nesa guda ɗaya kowace rana, to a farkon kitsen zai fara tafiya. Kuma a sa'an nan za su daina, saboda jiki zai saba da irin wannan nauyin kuma ya koyi yin amfani da makamashi ta hanyar tattalin arziki ba tare da ɓarnatar da mai ba. Sabili da haka, nesa da saurin dole ne a canza su akai-akai. Gudun mintuna 30 a cikin saurin sauri yau. Kuma gobe minti 50 a hankali. Don haka jiki ba zai iya yin amfani da kayan ba, kuma koyaushe zai ɓata mai.
Fartlek ko ragged gudu
Mafi ingancin nau'in gudu shine fartlek... Jigon irin wannan gudu shine ka yi ɗan saurin gudu, bayan haka sai ka fara gudu da gudu mai sauƙi, sannan ka sake hanzarta. Za'a iya maye gurbin gudu mai sauƙi tare da tafiya idan bakada ƙarfi sosai.
Da farko kayi amfani da tsari 200 mita haske gudu, 100 mita hanzari, 100 mita mataki, sannan kuma mita 200 tare da gudu mai haske. Lokacin da kake da ƙarfin ƙarfi, maye gurbin matakin tare da sauƙi mai sauƙi.
