Tun daga lokacin fahimtar wanzuwarsa, mutum yana neman ya kawo jikinsa ga wata kyakkyawar manufa da shi ya halicce ta.
Ba abin mamaki bane cewa yanzu ba wakilai ne kawai na kyakkyawan rabin bil'adama ba, har ma maza suna ƙoƙari su sa jiki ta kasance kyakkyawa, kyakkyawa da dacewa daidai gwargwado, suna fuskantar hanyoyi daban-daban na tasiri.
Tabbatacce ne a fili cewa wannan aiki ne na yau da kullun, jiki baya son ana "mantawa da shi", kiyaye kyawawan halaye sakamakon aiki ne, duka tare da motsa jiki, da abinci mai kyau. Ba za a iya kawo siffar jikinku zuwa samfuri da daddare ba, amma yana yiwuwa a hanzarta aikin. Wannan wasa ne - tsananin motsa jiki, abinci - wani lokacin mawuyaci ne.
Shin zaka iya rage ƙarar jikinka ta hanyar gudu?
Matsalar gaggawa koyaushe ita ce yaƙi da ƙima fiye da kima. Maganinta sun bambanta - taƙaita abinci, horo mai gajiyarwa. Daya daga cikin nau'ikan kokawar yana gudana. Zai iya zama daban.
Yana nufin motsa jiki na motsa jiki, yayin da:
- A hankali a hankali yana kashe wasu daga cikin adadin kuzari.
- Ana aiwatar da matakai na rayuwa a cikin jiki.
- Aikin tsarin jijiyoyin zuciya na kara kyau.
Koyaya, gudu yana da amfani da cutarwa. Yana da mahimmanci ayi shi daidai kuma a kai a kai. Mafi yawan nauyi ana kone shi yayin guje-guje.
Yadda ake gudu yadda ya kamata don rage girman kafa da hip?
Daya daga cikin nau'ikan motsa jiki na yau da kullun suna gudana. Yana ba ka damar saurin rasa nauyi, haɗe shi da abinci mai kyau.
Yana da mahimmanci bin ƙa'idodi masu sauƙi don samun fa'ida daga aikin motsa jiki:
- Yi ɗan dumi kafin motsa jiki.
- Yana da mahimmanci a kula da yanayin numfashin ku yayin gudu.
- Ya kamata a ƙara nauyin a hankali.
- Wajibi ne don horarwa cikin kyawawan takalma da tufafi.
Don rage yawan ƙiba a wuraren matsala - a ƙafafu da ƙugu, kuna buƙatar amfani da saurin iska mai saurin motsa jiki. Yana ba ka damar ragargaza adibas, yayin saturating tsokoki tare da oxygen
Amma wannan gaskiyar tana yiwuwa tare da ƙananan ko matsakaicin bugun zuciya - 60-70% na matsakaicin. Tare da ƙaruwarsa, aikin motsa jiki yana haɓaka cikin gudana na anaerobic, tsokoki suna samun matsakaicin nauyi, amma mai bai ƙone ba.
Kuna iya lissafin matsakaicin bugun zuciya ta amfani da dabara:
- rage shekarun ka daga 220, ninka adadin duka da 0.6 (0.70).
Tsawon lokacin aiki
Don asarar nauyi, ya zama dole motsa jiki ya kasance mai sauƙi kamar yadda ya kamata dangane da yawan bugun jini. Tsawanta bazai wuce minti 40 ba.
Da zaran an kai iyakar mitar, gajiya ta bayyana, ya zama dole a canza gudu zuwa mataki na bazara, sannan a koma ga gudu.
Yaya yawan adadin kuzari ke ƙone yayin aiki?
Ba shi yiwuwa a amsa da cikakkiyar tambaya game da yadda sauri da kuma yawan adadin kuzari da aka ƙona yayin gudu. A matsakaici, kimanin adadin kuzari 100, amma wannan yana da nauyin 60 kg.
Rashin ikon cire ainihin adadin kuzari da aka ƙona saboda gaskiyar cewa ya zama dole a kirga saurin motsi, misali - tare da nauyin kilogiram 60 da saurin 8 km / h, za a ƙone calories 480 / awa.
Ire-iren gudu a cikin shirin rage nauyi
Gudun wasa ne mai sauki, tare da taimakon sa zaka iya matse yanayin jikin ka a cikin kankanin lokaci ka kawo adadi zuwa yadda ake so in babu sauran kayan aiki.
Nau'in gudana daban-daban, daga saurin gudu zuwa rubutu. Kowane nau'i na gudana yana buƙatar amfani da hankali, yana haɗa abubuwa da yawa cikin tushenta.
Gudun gudu
Wannan nau'in yana ɗaukar saurin 7-9 km / h. Ba ana nufin ƙona kitse ba, amma don ƙarfafa bangon jijiyoyin jini da aikin tsarin zuciya. Domin ƙona kitse, dole ne a motsa jiki na aƙalla minti 50 zuwa awanni 1.5 a rana.
Tazarar tazara
Ana gane shi azaman hanya mafi inganci don ƙona kitse da sauri. Don mako guda, zaka iya rage nauyi zuwa 1 kilogiram. A lokaci guda, irin wannan gudu yana ba ka damar haɓaka ƙwayar tsoka, ƙarfafa tsarin zuciya da jijiyoyin jini, da rage bayyanar cellulite.
Wannan nau'in gudu yana tattare da saurin sauyawa. Matsakaicin kaya yayin irin wannan gudu bai kamata ya wuce 80-85% na bugun zuciya ba.
Gudun zai iya kewayo daga:
- Sake gudu (na dogon zango)
- Gudu a tazara.
- Gudun gudu (don gajere kaɗan.
- Fartlek. Yana daga cikin shirin horon.
Gudun hawa sama da tsani
Wannan nau'ikan yana taimaka wajan ƙara ƙarfin jiki lokaci guda da ƙona adadin mai. Jiki yana tsinkaya yana gudana akan shimfidar wuri mara kyau kamar yanayin damuwa.
Lokacin ɗagawa, akwai iyakar shakar oxygen, waɗancan tsokoki waɗanda basa aiki a ƙarƙashin lodi akan farfajiya suna aiki. Tsokokin 'yan jarida da dawowa aiki. Irin wannan gudu yana "cin" adadin kuzari 100 a cikin minti 10, wanda ya fi na sauran nau'ikan gudu gudu.
Contraindications zuwa gudu
Babu cikakkiyar lafiyar mutane, kamar yadda babu wani nau'in aikin ɗan adam wanda zai dace daidai da kowa. Gudun yana ɗaya daga cikin mahimman sakamako a jikin ɗan adam, wanda ke sanya buƙatu mai yawa ga huhu, zuciya, tsarin juyayi na tsakiya, da ƙari.
Akwai dokoki da yawa da kuma sabawa don gudana.
Musamman:
- Ba za ku iya yin gudu don mutanen da ke fama da glaucoma, myopia, a gaban cututtukan cututtuka na yau da kullun ba.
- Ba za ku iya motsa jiki don sanyi ba, matsaloli tare da tsarin numfashi, cututtuka na tsarin zuciya da jijiyoyin jini.
- An haramta shi sosai don gudu idan akwai cututtukan haɗin gwiwa saboda nauyi mai nauyi.
- Ba a ba da shawarar yin gudu a cikin shekaru 50 ba.
Babban yanayin gudana shine haɗuwa da ƙarfi da tsawon lokacin lodin lokacin gudu a jiki tare da lafiyar jiki. Rashin bin ƙa'idodi na asali yana haifar da tabarbarewar lafiya, haɓaka rikice-rikice.
Yana da mahimmanci likita ya duba shi kafin fara horo, tunda wannan wasan yana ɗaukar nauyi mai nauyi a kan dukkan gabobin cikin tsarin.
Kowane mutum yana mafarkin kyakkyawan, siriri kuma yana ƙoƙarin cimma wannan ta hanyoyi daban-daban. Gudun ɗayan ɗawainiyar motsa jiki ne wanda ke taimakawa rage girman ƙwanan tsokoki. Yawancin karatu sun nuna cewa tare da motsa jiki masu dacewa, yawan ƙiba yana raguwa da sauri.
