Gudun gudu da ƙarfin horo manyan zaɓuɓɓukan motsa jiki ne. Don haɗuwa da waɗannan nau'ikan ayyukan biyu kuma a lokaci guda samun fa'ida mafi girma, ya zama dole a fayyace wasu nuances.
Misali, yin jogging ya zama dole bayan horo? Bari mu duba fa'idodi da rashin amfanin tasirin karfin atisaye a guje, da kuma damar hada su.
Shin za ku iya gudu bayan ƙarfin horo?
Gudun yana da tasiri, hanya mai ɗabi'a don ƙarfafa tsarin zuciya da jijiya.
Bugu da kari, a guje:
- yana taimakawa wajen inganta yanayin yanayin jiki;
- hanzarta tafiyar da rayuwa, don haka bayar da gudummawa ga ƙona mai da rage nauyi;
- yana kara karfin jiki da karfi.
Ayyukan motsa jiki ana nufin inganta sakamakon tare da maimaitawa da yawa tare da ɗaukar nauyi.
Kusan dukkanin fa'idodi na ƙarfin motsa jiki ana iya jin su bayan sati ɗaya na azuzuwan:
- ƙarfin tsoka yana ƙaruwa;
- ƙara yawan aiki;
- daga nauyi, hawa matakala ya fi sauki;
- cikakkiyar sassaucin jiki na inganta.
Game da batun hada tsere da motsa jiki, 'yan wasa sun kasu gida biyu: wasu sun ce gudu bayan atisaye na daukar karfi da kuzari sosai.
A lokaci guda, yin guje-guje ya fi kyau azaman nauyi mai zaman kansa. Wasu kuma sun ce guduwa ingantaccen kari ne ga motsa jiki. Babban abu shine don haɓaka haɗin gwiwa tare da ƙarfin motsa jiki.
Shin gudu zai shiga hanyar samun karfin tsoka?
Sauyin gudu da ƙarfin horo ya dogara da buri da kayan aikin ɗan wasa.
Akwai nau'ikan jiki guda 3:
- endomorph - mai son karkata jiki, a hankali;
- mesomorph - matsakaiciyar nau'in jiki, tare da ƙaramin kashi na mai kitse mai juji.
- ectomorph - na bakin ciki, mai kuzari.
Don endomorphs da mesomorphs, gudana bayan motsa jiki babbar hanya ce don samun sifa. Yana inganta ƙarin damuwa kuma yana ba ka damar cinye carbohydrates waɗanda aka samu a rana, don haka ban da yiwuwar samun ajiyar su a cikin ajiyar jiki.
Don ƙananan ectomorphs waɗanda ke neman samun ƙarfin tsoka, yin motsa jiki bayan motsa jiki ba da shawarar, saboda suna hana wannan aikin. Bugu da kari, akwai yuwuwar asarar aikin dawo da su idan ba a zabi zafin daidai ba.
Tare da haɓakar ƙwayar tsoka, ƙimar jini a cikin jikin ɗan wasan yana ƙaruwa daidai.
Don kiyaye daidaito a cikin jiki, ya zama dole a horar da zuciya ta hanyar yin aikin motsa jiki. Gudun nasu ne.
Ga dan wasa da yake samun nauyi, ya isa ya rage zafin gudu bayan motsa jiki da aka yi. Misali, mintuna 10-15 azaman dumama jiki kafin motsa jiki da kamar minti 10 azaman kwantar da hankali bayan.
Me yasa ya fi kyau a gudu bayan horo?
Ofaya daga cikin fa'idodin gudu bayan ƙarfin horo shine ƙara haɓaka ƙoshin mai. Bayan horo, jiki yana ciyar da duk shagunan glycogen, wanda yake aiki azaman ajiyar kuzari. Sakamakon yin motsa jiki bayan motsa jiki zai kasance amfani da kitsen mai daga jiki, wanda shine babu shakka ƙari ga mutanen da ke ƙoƙari su rasa nauyi.
Glycogen hadadden carbohydrate ne wanda yake ginawa bayan an gama cin abinci kuma enzymes ya karyeshi bayan motsa jiki.
'Yan wasa suna da lokaci na musamman - "bushewar jiki". Wannan ya zama dole don kara girman riƙewar tsoka yayin lokaci ɗaya rage kitsen jiki.
Hanya mafi kyau don bushe jikinka shine haɗuwa da abinci mai gina jiki mai gina jiki, horo mai ƙarfi, da tazara mai gudana. Godiya ga wannan haɗuwa, jiki yana farawa da ƙara yawan jini zuwa tsokoki, wanda ke wadatar da su da iskar oxygen kuma ya sa ba zai yiwu a ƙona ƙwayar tsoka ba.
Fursunoni na gudu bayan ƙarfin horo
Ofaya daga cikin mawuyacin lalacewa don gudana bayan ƙarfin horo shine asarar tsoka. Wannan zaɓin bai dace da mutanen da ke da ƙananan kashi na ƙananan kitse ba, waɗanda suke so su gina tsoka a lokaci guda. Ga irin wannan mutumin, mafi kyawun zaɓi shine canzawa tsakanin tsalle-tsalle da ƙarfin horo kowace rana.
Sauran rashin amfani sun hada da:
- saurin gajiya da dogon dawowa tare da jiki mara shiri don damuwa;
- yiwuwar rauni ga gwiwoyi da haɗin gwiwa;
- tabarbarewa a cikin zaman lafiya gaba ɗaya.
Lokacin aiwatar da jijiyoyin "ƙarfi - gudu", dole ne ku mai da hankali sosai. Dangane da zaɓin da aka zaɓa na rashin karatu yayin aiki, akwai haɗarin rashin samun sakamakon da ake buƙata da rasa himma. Coachwararren ƙwararren mai koyarwa zai taimake ka ka zaɓi dabara kuma ka tsara yadda za a sauya jijiyoyin.
Gudun lokaci da ƙarfi bayan motsa jiki
Don saurin dawo da jiki bayan yin atisayen ƙarfi, ya zama dole a sanyaya ƙasa, wanda zai iya zama minti na 10-15 a cikin yankin tsakiyar bugun zuciya.
Za a iya samun sakamako mai tasiri tare da gudana tazara na yau da kullun. An tsara shi don sauyawa na motsa jiki mai ƙarfi tare da hutawa mai ƙarfi.
Daga fa'idodi, yana da daraja a lura:
- kona karin adadin kuzari a cikin kankanin lokaci;
- saurin gajiya da saurin dawo da jiki;
- ƙananan lokacin farashin.
A matsakaici, ana shirya gogaggun 'yan wasa ta minti 30-40 na tsere mai tsalle tare da matsakaicin bugun zuciya na bugun 140-150. Wadannan motsa jiki na motsa jiki an tsara su don ƙona ƙarin adadin kuzari ban da ƙarfin horo.
'Yan wasa sun sake dubawa
Tun daga farkon horo, tambaya ta tashi a gabana: yadda ake haɗa ƙarfin horo da dogon gudu? Bayan bincike mai yawa a kan yanar gizo da karanta bayanai iri-iri, na yanke shawarar rage yin tsere da kuma samun ƙarin lokaci tare da masu kwaikwayon. Stressara damuwa a baya da kafaɗu. A hankali na fara canzawa tsakanin gudu da motsa jiki kowace rana. Godiya ga irin wannan tazarar, jiki ya warke sosai.
Oleg, 34 shekara
Na fuskanci tambaya game da yanayin gudu da simulators, tunda ina so in haɗu da horo na aerobic tare da ƙarfin ƙarfi kuma a lokaci guda kiyaye tsokoki. Idan ba kwararru bane a hada wadannan ayyukan guda biyu, to akwai hadarin rauni ko yawan aiki. Bayan lokaci, ya kammala cewa kowa ya zaɓi gwargwadon abubuwan da yake so da kuma ƙarfinsu.
Alexander, shekaru 50
Na kan yi tsalle a dai-dai lokacin da na kera injina, amma bayan na karanta wasu bayanai, sai na gano cewa akwai kasadar rasa karfin tsoka. Bana son wannan kwata-kwata, saboda na dauki shekaru tun lokacin da na kawo jikina cikin wani yanayi. Na yanke shawarar yin takara daban da na masu iko. Yanzu ina wasan tsere da safe, da kuma darasi a dakin motsa jiki da rana.
Anna, shekaru 25
Idan burinku shine ku rasa nauyi, to gudu bayan injunan motsa jiki zai zama mataimaki mara sauyawa. Game da kiyaye yawan ƙwayar tsoka, kar a yi amfani da darasi mai ƙarfi da motsa jiki a yayin zama ɗaya.
Alexey, mai koyar da motsa jiki, shekaru 26
Tun makaranta nake son gudu. Yana kawo min farin ciki da tabbatuwa. Bayan lokaci, na yanke shawarar haɗa ajujuwa 2 - a guje da motsa jiki. Bayan nasiha tare da mai koyarwar, sai na tafi gidan motsa jiki sau 3 a mako, kafin motsa jiki na ƙarfi, suna dumama a cikin tsere na mintina 15, sa'annan na yi minti 40 a kan simulators kuma sake yin tsalle cikin haske na mintina 15. Yanayin yana da kyau kwarai, jiki yayi nauyi. Babban abu shine kwanciyar hankali da yarda da kai.
Ekaterina, shekaru 30
Gudun shine ɗayan hanyoyi mafi inganci don samun sifa, ƙarfafa zuciya da ji daɗin lafiyar jiki. Koyaya, yana da mahimmanci a fahimci cewa haɗuwa da gudu da ƙarfin horo yana buƙatar ƙwarewa da tsarin mutum.
Don asarar nauyi, ana ba da shawarar yin tsere mai tsanani bayan ƙarfin horo. A lokaci guda, wannan haɗin bai dace da 'yan wasan da ke son adana ƙwayar tsoka ba.
