Ofaya daga cikin mahimman tambayoyin mutane a keɓe kai shine yadda za'a cika ƙa'idar motsa jiki a gida: a bi ta matakai dubu 10 kuma a kula da sauye-sauye na wasanni - Elena Kalashnikova, jakadan Garmin, CCM ne ke ba da shawarwari, masu rubutun ra'ayin yanar gizo.
Ya kamata a rage kaya a kan abin hawa da 20-30%
A gida, yanayi don gudanar da horo ba mafi dadi bane, tunda babu isashshen iskar oxygen, kuma makanikai na motsi akan waƙa sun banbanta da gudu akan titi, don haka aka rarraba kayan daban: gudu a cikin ƙarar da aka saba zai iya haifar da tsoka. Rage yawan aiki ta hanyar 20 - 30% a gida zai taimaka muku saba da sabon motsi. Koyaya, akwai zaɓuɓɓuka don yin gudu a gida cikin nishaɗi da lada.
A shigar da iska cikin iska sau da yawa
Rashin oxygen, rashin isasshen iska yana haifar da rage garkuwar jiki. Sanya yankin cikin sa'a ɗaya kafin kuma nan da nan bayan horo da sau da yawa a rana.
Sa tafiyarku ta kasance mai ma'amala
Fasahohin zamani suna ba da damar rarraba gudanuwa tare da haɗin mu'amala mai aiki. Misali, ana iya yin hakan ta hanyar haɗa aikace-aikacen Zwift zuwa Garmin smartwatch da mai saka idanu (kwamfutar tafi-da-gidanka, Tallan TV). Kuna gudu tare da hanya ko feda, kuma abin da ke faruwa akan allo yana kama da wasan kwamfuta, kawai kuna aiki ba tare da hannayenku ba, amma tare da ƙafafunku, kuma "ƙananan maza" da ke gudana mutane ne na ainihi daga sassa daban-daban na duniya waɗanda a yau kuma suke aiki tare da ku ...
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Sabili da haka, aikinku a kan na'urar kwaikwayo ya zama tsari mai ban sha'awa, kasancewa cikin keɓewa, zaku iya ƙirƙirar sababbin hanyoyin sadarwa - ku san masu gudu, musayar masu fashin rayuwa, yadda za ku kula da kanku. Ba kamar kallon fim a kan allo ba, wanda galibi abin birgewa ne, gudana a cikin duniya mai ma'amala yana taimaka muku gyara hankalinku da bin ayyukan jikinku akan allon.
Yi amfani da kwasfan kafa
Wannan kayan aiki ne mai amfani wanda zai ba ku damar ƙayyade saurin tafiya ko gudu a kan matattarar jirgi, keke mai tsayayye, mafi ƙayyade nisan tafiya da kuma ƙididdige ƙaddara (yawan da ƙafafun mai gudu yake taɓa farfajiyar), wanda ke ba ku damar bin diddigin tasirin fasahar gudu. Garmin Abincin abincin da aka haɗa tare da Zwift yana ba ka damar bin diddigin saurin tafiyarku daidai da haɗa ku cikin gasa tare da masu tsere daga wasu ƙasashe. Misali, idan Marcello ya riske ka, yana nufin, hakika, wani Marcello a wannan lokacin ya haɓaka saurin sa, yana gudu a gida a Italiya.
OFara OFP
Duk da cewa muna ci gaba da gudu, aikinmu ya ragu sosai tare da ayyukan yau da kullun: ba ma buƙatar zuwa ofis ko sauran wuraren taruwar jama'a. Maimakon matakai dubu 10 a rana, muna tafiya kusan dubu 2-7 ko dubu 10, amma ba kamar yadda ya kamata ba. Rashin motsa jiki dole ne a biya shi. Gara GPP, miƙawa da sauran zuciya zuwa lokacin hutu.
Misali, da safe - motsa jiki, da rana - motsa jiki na minti 20-30, da yamma - motsa jiki a Zwift. Motsa jiki uku a rana zasu ba ka damar ci gaba da aiki kamar yadda yake a cikin lokacin rigakafin kuma kiyaye abubuwan haɓakawa ta hanyar horo. Tare da taimakon wasu Garmins masu wayo, zaka iya sa ido kan ikon keɓe kai.
Kasance mai hankali tare da motsa jiki mai tsananin karfi
A yayin annoba, ba a ba da shawarar yin motsa jiki mai ƙarfi ba, tunda ƙaruwa da yawa yana da ɗan damuwa ga jiki, kuma damuwa yana rage ayyukan kariya na jiki. Gwada matsakaici don haskaka motsa jiki gaba ɗaya. Kuna iya waƙa da matakin motsa jikinku ta amfani da agogon wayo: idan aka nuna bugun zuciyar ku a cikin yanki na 5, wannan yana nufin cewa a halin yanzu kuna yin motsa jiki mai nauyi. Matakin bugun zuciya na 2 akan agogon wayo yana nufin cewa an ɗorawa jiki cikin matsakaici, motsa jiki yana da sauƙi.
Duba bugun jini a kai a kai
Binciki bugun jini da safe, lokacin da kuka farka, da kafin da bayan aikinku. A lokacin keɓe kai, ana sanya mu cikin yanayin hypodynamia, daga abin da muke ƙoƙarin fita ta hanyar shirya wasannin motsa jiki na gida. Amma horo a cikin gida ba shi da tasiri kamar a cikin iska mai kyau, akwai yiwuwar jiki ya rasa wasu canje-canje na wasanni waɗanda aka haɓaka tsawon shekarun horo, don haka ina ba da shawarar kula da alamun man jiki da yin rikodin su. Ana iya yin wannan ta amfani da agogo daban-daban.
A cikin agogo masu kyau na Garmin, duk bayanan, gami da bacci, kalori, zagayen mata, an rubuta su kuma an gina su cikin yanayi mai ƙarfi - saboda haka yana da kyau a bincika alamun da aka samu cikin makonni 2 - wata ɗaya kuma zaku iya bin diddigin matakin da yanayin sautin jikinku yake yayin lokacin keɓance kai. Idan bugun bugun ku ya canza tare da kaya iri ɗaya, misali, ya ƙara girma, to jiki yayi rauni ko saboda rashin motsa jiki ko wasu dalilai, aikin jiki ya ragu.
