Idan ka yanke shawarar zuwa yin tsere, ko kuma kuna riga kuna yi, amma baku san duk fasalullan wannan wasan ba, to wannan labarin naku ne.
Kafin yin jogging
Kuna buƙatar shirya don kowane gudu. Wannan, ba shakka, baya nufin wani dogon tsari. Amma har yanzu akwai wasu sifofin shiri. Ana buƙatar su don jin iyakar kwanciyar hankali yayin gudu.
Kari akan haka, musamman ma ga masu karanta shafin na, na yi rikodin jerin shirye-shiryen bidiyo masu gudana wadanda aka tabbatar da su zasu taimaka maka inganta sakamakon aikin ka. Duba koyarwar bidiyo kuma fara aikinku na farko. Wadannan darussan zasu zo da sauki ga duk wanda yake gudu ko kuma ya kusa fara wannan wasan. Kuna iya biyan kuɗi NAN... Ga masu karanta shafin "gudu, lafiya, kyau" koyawa na bidiyo kyauta ne.
Cin abinci kafin a gudu
Ba abu mai kyau ba ne a ci daga baya fiye da awanni 2 kafin gudu (don ƙarin bayani game da ƙa'idodin abinci mai gina jiki kafin gudu, duba labarin: yana yiwuwa a gudu bayan cin abinci). Amma idan saurin gudu da tsawon lokaci basu yi yawa ba, to zaku iya samun abun ciye ciye na rabin sa'a ko awa kafin horo. A matsayin irin wannan abun ciye-ciye, zaku iya shan kopin shayi mai zaki ko toast tare da kofi.
Yadda ake ado don gudu
Kuna buƙatar yin ado don ya zama sauƙi da sauƙi a gare ku. A lokaci guda, baku buƙatar zuwa shagon kamfanin ku sayi suturar da ta fi tsada kafin farawar ku ta farko. Da farko, zai isa a samo gajeren wando da T-shirt don lokacin bazara ko kuma hanya mai sauƙin araha wacce aka yi ta yarn bolognese don lokacin kaka-bazara. Zamuyi magana game da tufafi don lokacin hunturu a cikin wasu labaran.
A lokacin zafi, tabbatar da sanya hat.
Gudun takalma
Kamar yadda lamarin yake tare da tufafi, bai kamata ku sayi takalman samfuran da aka keɓance da kuɗi masu yawa akan wasan motsa jiki na farko ba, koda kuwa kuna iya siyan takalma masu tsada ba tare da cutar da kasafin ku ba.
Yawancin shaguna suna sayarwa takalma masu kyau, wanda ya biya 400-600 rubles, yayin da bai bambanta da takwarorinsu masu tsada ba.
Lokacin zabar takalmin gudu, kalli farkon waje. Ya kamata ya zama mai kauri sosai kuma yana da ƙwarewa a tsakiya don matse kafar. Dangane da wannan, zai fi kyau kada a ɗauke takalman takalmi wanda takalminsa cikakke ne mai santsi. A cikin irin waɗannan takalman, zaku iya bugun ƙafafunku ko ma lalata ƙashin bayanku, tunda ba a tsara su don gudu a kan kwalta ko shimfiɗa shimfiɗa ba. Na gaba, zaɓi takalman takalmanku da nauyi. Ya kamata su zama masu haske sosai kuma ba masu tauri ba.
A lokaci guda, a wasannin motsa jiki na farko, zaku iya gudu a kowane takalmi, gami da masu sikandi. Amma yi ƙoƙarin samun takalmin gudu na al'ada da wuri-wuri.
Farkon gudu
Pulse yayin gudu
Don haka, mun isa ga gudu sosai. Da farko dai, ya kamata ka fahimci ko zaka iya gudu kwata-kwata, ko kuwa zai fi kyau ka fara da saurin tafiya. Tabbatar da hakan bashi da wahala.
Fara gudu. Idan bayan 'yan mintoci ka fara shakewa da yawa, kuma ba ka da isasshen ƙarfin da za ka kara gudu, to ka duba bugun jini. Idan darajarta ta tashi sama da kidan 140, to da farko bai kamata kuyi gudu ba.
Ba shi da wuya a duba bugun jini. Duk abin da kake buƙatar yi shine samun agogon awon gudu ko agogo na yau da kullun. Ji bugun jini a wuyanka ko wuyanka. Lokaci 10 ya cika kuma ƙidaya adadin bugawa a wannan lokacin. Sannan kuma rubanya lambar da aka samu da 6. Wannan zai zama ƙimar bugun zuciyar ku.
Don haka, idan bugun jini bayan minti 2 na walƙiyar haske ya tsallake zuwa bugun 140 har ma mafi girma, to ya fi kyau maye gurbin gudu tare da mataki. Kuma makonnin farko sun fara tafiyar mintina 30-60 a cikin sauri. A lokaci guda, kowane lokaci duba idan zaka iya gudu, kuma har sai bugun zuciyar ka bayan mintina 2 na gudu bai kai abin da ake so ba 140, ci gaba da tafiya.
Koyaya, wannan dokar ba ta shafi mutane masu cutar tachycardia ba. Matsakaicin bugun bugun bugunsu da kuma cikin nutsuwa zai iya kaiwa 120. Shawara daya tak ce ga irin wadannan mutane - ku zama masu jagora ta hanyar walwala. Idan zaka iya gudu, to ka gudu. A cikin wata guda kawai, zaka iya warkar da tachycardia kawai ta hanyar gudu, idan ka sanya nauyin daidai.
Gudun dabara
Duk wani dan tsere da zai fara tuna doka mai matukar muhimmanci game da dabarar gudu - BABU WATA FASAHA. Yana da ban mamaki, amma hakan ne. Akwai cikakkun jagororin da za a bi yayin gudu. Amma waɗannan ƙa'idodin baza'a iya amfani dasu ba idan kuna iya tafiya cikin sauƙi da sauƙi ba tare da su ba.
Babban misali shine dan tseren Habasha kuma zakaran tseren Olympic Haile Gebreselassie, wanda ya kafa tarihin duniya da yawa kuma ya lashe Olympiads biyu a nisan kilomita 10, yana gudu da hannu daya an danne shi a jikinsa, wanda hakan ba daidai bane idan ka karanta game da dabarun tsere.
To wannan kenan. Manufofin yau da kullun kamar haka.
1. Babu buƙatar tsunkulewa da ɗaga kafaɗunku. Wannan ba zai taimaka ba, amma dole ne ku ciyar da kuzari don kula da kafadu a cikin yanayi mai ƙarfi. Huta kuma kar ya tsunkule. Babban dokar da duk masu tsere suke bi. Wannan bai shafi tsere ba. Gudu 100 mita a cikin rikodin lokaci a cikin annashuwa ba zai yi aiki ba.
2. Ana iya sanya tashar ta hanyoyi da yawa... Ga mai tsere, zai fi kyau a gudu bisa ka'idar mirgine kafa daga diddige zuwa kafa. Wato, da farko ka sa ƙafarka a kan diddige, sannan kuma, saboda rashin motsawar motsa jiki, ƙafafun na birgima a kan yatsan. Kuma tunkuɗuwa daga ƙasa yana faruwa daidai da yatsan. Akwai wani zaɓi na gudu kawai a ƙafafun kafa, ba tare da taɓa ƙasa da diddige ba. Don yin wannan, kuna buƙatar samun ƙwayoyin maraƙi masu ƙarfi da ƙarfi. Kuma zaka iya gudanar da juye juye. Mun sanya ƙafafun a kan yatsan sannan kuma kasan diddige. Hakanan zaku iya yin gudu kamar wannan, amma ga mutane da yawa ba shi da sauƙi fiye da zaɓi na farko. Akwai wani zaɓi da ake kira Chi-Beg. A wannan halin, ana sanya kafa a kan dukkan ƙafa a lokaci ɗaya. Amma wannan nau'in gudu yana buƙatar yin nazari na dogon lokaci don aiwatarwa, tunda ba tare da sani ba, zaku iya cutar da ƙafafunku da kashin baya, ta amfani da wannan dabarar.
3. Kada a saukar da kai. Ba lallai bane ku kalli ƙafafunku - kada ku ji tsoro, ba za ku faɗi ba. Duba ko'ina, ko a gabanka. Sannan matsayin kan zai zama daidai.
4. Dole ne a kiyaye jiki dan karkatarwa gaba. Ana yin wannan don sauƙaƙe baya kuma ƙyale nauyi yayi mana aiki. Akasin haka, idan jiki ya karkata, to ƙarfin nauyi zai yi aiki a kanmu. Ilimin kimiyyar lissafi na makaranta - za mu ƙara, ta haka, wani ƙarfin ƙarfi wanda zai jawo mu ba kawai ƙasa ba, har ma da baya. Saboda haka, karkata baya kuskure ne babba.
5. Hannun sun fi kyau kiyaye gwiwar hannu kadan an lankwasa, kuma yayin motsi ya zama dole ayi don kada hannu ya tsallake tsakiyar layin jikin.
Anan akwai ka'idojin yau da kullun na dabarun gudu. Amma, na maimaita. Ban da saitin jiki daidai, duk wasu ƙa'idodin ƙa'idodin duniya ne. Sabili da haka, gwada farko don gudana kamar yadda aka rubuta, sannan kuma nemi dabarun ku wanda yafi sauƙin ku motsawa a ciki.
Yadda ake numfashi yayin gudu
Yawancin masu son gudu suna kulawa gyara dabarar numfashi yayin gudu... Kuma a banza. Saboda haka, fasaha mai gudana BA TA wanzu. Kada ka yi imani idan aka ce maka ka shaka ta hancinka. Wannan ya zama dole ga masu tsere, tunda basa buƙatar oxygen yayin gudu, kuma ana amfani da wannan hanyar don horar da huhun ƙwararrun athletesan wasa don su iya aiki akan mafi ƙarancin iskar oxygen.
Ba mu buƙatar tsere ko saurin rikodi. Sabili da haka, yayin gudu, yi numfashi da duk abin da zaka iya - da bakinka, hanci, idan zaka iya numfashi da kunnuwanka, numfashi da kunnuwanka. Babban abu ba shine iyakance damar iskar oxygen ga jiki ba. Kwararrun 'yan wasa har ma suna da wata na'urar da aka sanya a hanci don bude hancin ya fi fadi, ta inda karin iska zai gudana a wannan yanayin.
Nawa za'a gudu
Zaba lokaci ko nisa don gudanar da kanka. Idan zaka iya yin minti 30 ba tare da wahala ba, ka gudu. Idan za ku iya gudu na mintina 10 kawai, to ku yi minti 10. Ya kamata ku ji daɗin gudu, ba ƙoƙarin karya rikodin duniya ba. Yanzu muna magana ne game da sababbin abubuwa. Idan kun kasance kuna aiki na dogon lokaci, to wannan labarin ba zai taimaka muku ba ta kowace hanya - ku da kanku ya kamata ku san duk wannan.
Koyaya, gudu don asarar nauyi ba zai yi aiki ba idan ƙasa da mintuna 30. Amma don fa'idodin kiwon lafiya da kiyaye rigakafi, gudanar kowace rana na mintina 15-20 sun isa.
Kyakkyawan zaɓi don ƙarfafa lafiyarku zai zama kullun kowace rana don kilomita 5-8. Don ƙarin horar da athletesan wasa, wasu lokuta zaka iya tafiyar kilomita 20. Idan kana son yin gudu kowace rana, to fara karanta labarin: Zan iya gudu kowace rana
Inda zan gudu
Kuna iya gudu a kowane wuri. Idan kuna sha'awar inda yafi kyau, to karanta dalla-dalla game da kowane nau'i na saman a cikin labarin: Ina zaka gudu?
Don inganta sakamakonka a guje a matsakaici da kuma nesa, kana bukatar sanin asalin gudu, kamar su numfashi daidai, fasaha, dumi-dumi, ikon yin kwalliyar ido daidai don ranar jarabawa, da sauransu. Sabili da haka, ina ba da shawarar cewa ka fahimtar da kanka koyaswar bidiyo ta musamman akan waɗannan batutuwa daga marubucin blog ɗin "gudana, lafiya, kyau", inda kake yanzu. Kuna iya samun ƙarin bayani game da marubucin da koyarwar bidiyo akan shafin: Koyarwar bidiyo mai gudana kyauta ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
