Sha'awar rasa nauyi yana faruwa a kusan kowane mutum na biyu. Koyaya, ba kowa bane ke da dama da lokaci don motsa jiki a wuraren motsa jiki ko gudu zuwa waje. Gudun wuri ɗaya a gida yana da tasiri don rage nauyi da ƙarfafa tsokoki.
Shin yin tsere a gida yana da tasiri don raunin nauyi?
Mutane da yawa suna da shakka game da irin wannan motsa jiki kamar gudu a gida a wuri ɗaya don asarar nauyi. Koyaya, amfani da irin wannan motsa jiki na iya taimaka muku rage nauyi da ƙarfafa tsokoki a cikin jikinku duka.
Hakanan, gudana a gida yana da nauyin zuciya mai kyau don haɓaka aikin dukkan gabobin ciki. Mafi sau da yawa, gudanar da gida yana haɗuwa tare da sauran motsa jiki, wanda a cikin ɗan gajeren lokaci zai ba ka damar cimma sakamako mai bayyane cikin asarar nauyi.
Ribobi da fursunoni na gudana a wurin
Yin amfani da motsa jiki na gida zai iya samun fa'idodi masu zuwa:
- inganta aikin zuciya;
- yana ƙarfafa saurin jini na gudana ta cikin tasoshin;
- ƙara metabolism, wanda sakamakon haka ya haifar da ƙona kitse na jiki;
- ƙara haɓakar fata, gami da kawar da cellulite;
- ingantaccen gumi, wanda ke ba ka damar cire gubobi da gubobi;
- rage yawan ci;
- ƙona calories;
- rage yanayin damuwa na mutum.
Hakanan ya zama dole a nuna jin daɗin horon. Don cimma sakamako, babu buƙatar ziyarci cibiyoyi na musamman. Ana iya gudanar da aji a kowane lokaci na rana; wannan baya buƙatar sarari da yawa.
Rashin dacewar gudu a gida:
- sabanin sauran hanyoyin, irin wannan tsere yana motsa konewar adadin kuzari a hankali, ya zama dole a kiyaye horo na yau da kullun don rage nauyi;
- tsokoki suna aiki a daidai wannan hanzari, wanda ya rage tasirin horo;
- yin jogging a gida bai dace da mutanen da ke da cutar ƙashi ba.
Hakanan, rashin ingancin aji dole ne a danganta shi da ƙarancin hanyoyin, saboda haka, don cimma sakamakon da ya dace, ya kamata ku sami ƙarfi da sha'awa.
Waɗanne tsokoki suke aiki?
Duk tsokoki suna cikin aikin horo. Koyaya, girmamawa yazo akan ƙananan jiki. Don horar da dukkanin kungiyoyin tsoka, kuna buƙatar madadin dabaru masu gudana.
Yaya tsawon lokacin da za a ɗauka don gudu?
Domin sakamako mai ganuwa daga horo ya bayyana, ya zama dole a kiyaye daidaitattun ayyukan motsa jiki. An ba da shawarar yin aiki na aƙalla minti 20-30 a kowace rana, a hankali yana ƙara tsawon lokacin zaman. Ana ba da kwanaki 5-6 horo a kowane mako.
Don samun sakamako mai sauri, ya halatta a horar da sau biyu a rana, haɗuwa da wasu nau'ikan motsa jiki.
Yaya adadin adadin kuzari masu gudana a wurin ya ƙone?
Adadin adadin kuzari da ya ɓace a cikin motsa jiki ɗaya ya dogara da nauyin mai gudu, mafi girman nauyi, mafi girman adadin adadin kuzari da aka ƙona.
A matsakaici, na mintina 40 na gudana a kan tabo, mutumin da nauyinsa yakai kilogiram 60 zai iya rasa adadin kuzari 450. Tare da ƙarin motsa jiki, adadin ya ɗaga zuwa adadin kuzari 600 ta kowane motsa jiki.
Gudun fasaha a wuri
Yayin horo, zaku iya sauya dabaru masu gudana da haɗa ƙarin ƙungiyoyin tsoka. Motsa jiki mai dacewa ya kamata farawa tare da dumi wanda ke shirya tsokoki don ɗaukar kaya kuma yana rage haɗarin ciwon haɗin gwiwa.
Gudun tare da gwiwoyi masu tsayi
Wannan hanyar horarwar tana kara ingancin zaman kuma yana hanzarta aiwatar da rashin nauyi. A lokacin atisaye, kayan da ke gwuiwar gwiwa da jijiyoyi suna ƙaruwa sosai. Irin wannan motsa jiki ya kamata a fara bayan dumi.
Don rasa nauyi, dole ne ku kiyaye fasali masu zuwa na azuzuwan:
- makamai suna tafiya a layi daya zuwa kafafu;
- yayin gudu, baka kawai na kafa ya taɓa bene;
- gudu a tsaka mai sauri;
- gwiwoyi suna tashi kamar yadda zai yiwu;
- yayin motsa jiki, tsokoki na ciki su zama tsaurara, wannan zai rage haɗarin rauni na baya.
Hakanan yana da mahimmanci a numfasa daidai yayin horo. Numfashi ya zama ko da cike da kirji.
Shin Sweep
Don aiwatar da wannan hanyar ta gudu, ya kamata ka karkatar da gangar jikinka kaɗan gaba da gudu, kana ƙoƙari ka kai gindi tare da diddigenka. Tare da irin wannan motsa jiki, gwatso da ƙafafu suna daɗaɗawa yadda ya kamata. Gudun zai iya zama mai santsi da tsauri.
Don sakamako mai sauri, ya zama dole a canza ƙarfin motsi, fara a sannu a hankali kuma a hankali ƙara nauyin. Hannu yayin motsa jiki ya kamata a lankwasa su a matse cikin jiki
Contraindications
Gudun gida don asarar nauyi na iya samun adadi mai yawa, wanda ya haɗa da:
- ga mutanen da ke fama da cututtukan numfashi, ba a ba da shawarar shiga wannan wasan ba;
- cututtukan zuciya;
- lalacewar tsarin kwarangwal. Ana gudanar da wasanni don wannan rukunin mutane kawai a ƙarƙashin kulawar kwararru;
- raunin gwiwa;
- a farkon makonnin karshe da ciki. Yin aiki sosai zai iya haifar da haihuwa da wuri;
- ga mutanen da suke da kiba, akwai masu hana wannan wasan. Tunda lalacewar haɗin gwiwa na iya faruwa.
Hakanan, ba a yin ajuju don cututtukan gabobin ciki da cututtukan cututtuka na yau da kullun.
Bayani game da rasa nauyi
A cikin hanyoyin sadarwar, na sha fuskantar sake dubawa cewa yin aiki akan tabo ba shi da tasiri kuma yana taimakawa ga rage nauyi. Ina da abubuwan da suka saba wa juna. Tare da taimakon gudu a gida, na rasa kilo 5 cikin kwana 30. Yanzu ina yin wannan darasi a kai a kai.
Ina horarwa sau biyu a rana, a gaban Talabjan, na tsawon minti 30-40. Horarwa baya ɗaukar lokaci mai yawa kuma babu buƙatar kashe kuɗi akan sayan simulators waɗanda ke lalata ɗakin.
Olga
Bayan na haihu, na murmure, babu lokacin ziyarci wuraren motsa jiki. Ina karatu a gida. Sakamakon ya zama sananne, ƙa'idar ƙa'ida ita ce kiyaye daidaiton horo. A hankali na shiga cikin lamarin, yanzu rabin sa'a na gudu abune wanda ya zama tilas safe da yamma.
Alexandra
Ina da nauyin fiye da kilogiram 90, yin motsa jiki a cikin motsa jiki ba dadi a gare ni, na fi son yin aiki a cikin gida ba tare da baƙi ba. A cikin makonni biyu na farko, yana da matukar wahala na tilastawa kaina fara horo, al'amuran gaggawa koyaushe suna bayyana. Koyaya, yanzu zasu iya yin atisaye har zuwa mintuna 30 sau da yawa a rana. Nauyin bai riga ya ragu ba, amma jin daɗin ƙarfi da ƙarin ƙarfin hali ya bayyana.
Igor
Ni ɗan shekara 40 ne, a kan lokaci tsokoki suka fara rauni kuma nauyi ya bayyana. Na kwashe tsawon watanni biyu ina wasan motsa jiki da kuma motsa jiki. Kafin fara horo, sikeli ya nuna kilogiram 60, yanzu 54. Na gamsu da sakamakon, nauyi yana tafiya a hankali ba tare da cutar da lafiya ba. Fatar an matse kuma tayi kyau sosai.
Alyona
Duk wani nau'in motsa jiki, idan aka yi shi a kai a kai, yana haifar da asarar nauyi. Gudun kan tabo ba shi da tasiri kamar ƙetaren fili, duk da haka, idan aka gama shi da tsari, zai iya rage nauyin da ya wuce kima. Ina yin irin wannan horon ne a lokacin sanyi, lokacin da babu damar gudu a cikin iska mai kyau. Rashin dacewa irin wannan horon shine rage sha'awar horarwa.
Maxim
Ana iya gudanar da wasanni a cikin kowane yanayi. Gudun za a iya yi a zaman motsa jiki don ƙarin ƙarfin jiki ko don rage nauyi. Don darasin ba zai haifar da rashin jin daɗi ba, ya zama dole a zaɓi tufafi masu kyau da takalma. Gudun wuri daya ana yi tare da takalmin motsa jiki don rage haɗarin rauni a ƙafa.
