Gudun hanya ce da ta dace kuma don dacewa da lafiya da kyau. Yin tsere yana iya zama mai amfani da cutarwa. Mutane da yawa za su yi mamakin jin irin wannan bayanin.
Bayan duk wannan, sau da yawa zaka iya jin labarin fa'idodin kiwon lafiya da ba za a iya musu ba. Tabbas wannan gaskiyane. Amma akwai wasu iyakokin da bai kamata a yi watsi da su ba. Sannan gudanar da horo zai zama dalilin inganta walwala da bayyana, da rashin samun matsaloli da cutarwa a bayyane.
Menene amfanin gudu?
Gudun yana nufin aikin motsa jiki kamar iyo da hawa keke. Bayanai na horo na Cardio, ba tare da wata shakka ba, suna da tasiri mai amfani akan yanayin jikin duka.
Waɗanda suke son rasa nauyi, ƙarfafa ƙarfin zuciya, sa sauƙin tsoka na jiki ya zama kyakkyawa, da haɓaka yanayin halayyar mutum na iya cin gajiyar gudu. Hakanan, yin tsere yana da amfani ga maza da mata, yana ba ku damar daidaita aikin haihuwa.
Yanayin halayyar dan adam
Gudun yana sarrafa yanayin halayyar mutum, yanayin motsin rai. Abin da ya kamata ku yi shi ne sanya kayan wasanku kuma fara gudu a wurin shakatawa ko filin wasa.
Jogging yana sa mutane su zama marasa saurin fushi, yanayin halayyar su yana daidaita, kuma yanayinsu ya inganta. Tsarin juyayi yana shakatawa. Fa'idodin gudu a cikin irin waɗannan halaye bayyane suke - yana iya tsayayya da baƙin ciki, cire mutane daga damuwa.
Masana kimiyya da suka yi gwaji tare da marasa lafiya da ke fama da nakasa da tunani iri daban-daban sun kai ga ƙarshe: masu gudu suna zama masu haƙuri, irascibility ɗinsu ya ɓace.
Ya juya cewa motsa jiki na motsa jiki (wanda ya haɗa da gudu) yana rage damuwa na hankali. Tasiri da fa'idodi na motsa jiki: nutsuwa ya bayyana, ya zama da sauƙi a mai da hankali kan wani abu.
Saukakkiyar hankali
Gudun yana da sakamako mai kyau ba kawai a jiki ba, har ma yana iya sauke ƙwaƙwalwar:
- Yayin gudu, tunani ya bayyana.
- Idan ana amfani da motsa jikin aerobic cikin tsari, rayuwar mutum a hankali tana canzawa, wani lokacin kuma tunani. Ya zama mai tarin yawa, yana da sha'awar sanya buri da cimma su.
- Tare da ƙarfafa jimiri, ƙarfin ruhu kuma yana ƙaruwa, amincewa da ƙarfin mutum yana bayyana. Gajiyawar Ilimin halin dan adam ta ragu.
- Masu gudu suna sakin endorphins. Yana taimaka wajan ɗaga halinka. A ƙarshen gudu, zaku iya jin daɗin aikin jiki da aka yi. Kuma wannan fa'ida ce wacce babu kokwanto ga kwakwalwar kowa.
Maganin ciki
Yin wasa yana sa gabobin narkewar abinci suyi aiki mafi kyau, yana kawo fa'idodi ga jiki duka. Bayan duk, yawancin rigakafi ya dogara da yanayin ɓangaren gastrointestinal tract.
Ya kamata kawai a yi la'akari da cewa kuna buƙatar gudu koyaushe. Sannan sautin hanjin ya fara inganta. Akwai wani tausa na gabobin tsarin narkewar abinci. Rage su daidai kuma a kan lokaci yana haifar da bacewar maƙarƙashiya, da gudawa.
Ba za ku iya ɗaukar abinci ba kafin farawar. Wannan na iya haifar da rashin narkewar abinci. Yayin tsalle-tsalle, jini yana gudu zuwa sassan jikin da suka fi ɗaukar nauyi. Sabili da haka, tsarin narkewa zai zama da wahala. Zai fi kyau a ci ba a baya ba fiye da awanni 2 - 1.5 kafin wasan tsere.
Wani lokaci masu farawa suna da ciwon ciki. Kada ku daina karatu. Ya zama dole a kyale hanji ya saba da sabon yanayi. Ya kamata ku fara motsa jiki a hankali, yin hutu, sauyawa zuwa jogging ko tafiya. Yawancin lokaci, tsarin narkewa yana daidaitawa zuwa canje-canje da fa'idodi - ɗakunan lafiya na yau da kullun, fata mai tsabta, ƙara rigakafi.
Amfanin lafiyar mata
Babban sakamako mai kyau na gudana yana da halaye irin nasa na mata da maza daban:
- Jikin mata ya '' kaifi '' domin haihuwa. Kuma don haihuwar zuriya mai ƙoshin lafiya, ya zama dole a sami lafiyayyen jiki wanda zai iya ɗauka ya kuma haifi jariri ba tare da ƙwayoyin cuta ba. Don wannan, aikin motsa jiki ya dace. Su ne suke yin sautin jiki, inganta yanayin jini. Ana bayar da adadin jini da ake buƙata ga gabobin, don haka abubuwan gina jiki.
- Ta yin jogging na yau da kullun, zaka iya kawar da edema da cellulite, wanda yake da mahimmanci ga mata.
- Hakanan, an daidaita daidaiton hormonal, yanayin fata, kusoshi, gashi yana haɓaka.
- Gudun yau da kullun yana amfanar da jikin mace duka, shine rigakafin jijiyoyin jini, matsalolin ƙafa. Wannan gaskiya ne game da jima'i na adalci, waɗanda galibi suke son sanya takalmi masu tsini ko kuma kashe mafi yawan lokacinsu a wurin aiki zaune.
Amfanin lafiyar maza
- Mazajen da suke son zama ma'abota jikin taimako suna yin atisaye mai ƙarfi. Kuma kawai suna buƙatar tsere don bushe jikin. Sannan sauƙin tsoka ya zama sananne musamman. Don cimma waɗannan sakamakon, kuna buƙatar gudu a tsaka-tsakin safiya ko maraice. Fa'idodin aikin motsa jiki a wannan yanayin bayyane suke yayin amfani da tazara. Haɗuwa da haɓakawa ba zai cutar ba.
- Tare da taimakon tsalle-tsalle na yau da kullun, yana yiwuwa a ƙara matakin ƙarfin. Nazarin ya nuna cewa aikin haihuwa ya inganta da kashi 70% ta amfani da horo mai gudana.
- Namiji wanda ya hada da gudan yau da kullun a rayuwarsa ya dawo da aikin aikin fitsari zuwa ga al'ada kuma yana kare jiki daga wasu cututtukan cututtukan jijiyoyin jini.
Rashin nauyi
Yin wasan motsa jiki na iya taimaka maka rasa nauyi. Ko da yin tsere yana buƙatar har zuwa 350 kcal / awa daga jiki. Idan ƙungiyoyi sun fi sauri, asarar zuwa 800 kcal / awa zai yiwu.
Yayin gudu, aiki mai ƙarfi yana faruwa a cikin tsokoki ba kawai ƙananan ƙafafu ba, har ma da ramin ciki, ɗamarar kafaɗa da makamai. Fa'idodin wannan nau'in motsa jiki a bayyane suke: akwai tasirin tasirin zahiri akan manyan kungiyoyin tsoka.
Ga waɗanda suke son rasa nauyi, kuna buƙatar zaɓar saurin sauri. Kuna iya gudu a hankali, amma to dole ne a ƙara lokacin motsa jiki. Idan akwai damar haɗuwa da gudu da igiyar tsalle, to duk wanda ya rasa nauyi zai rasa waɗancan ƙarin fam ɗin cikin sauri da inganci.
Gudun cutarwa
Akwai da yawa contraindications ga gudu horo. Da farko dai, wadannan sune cututtukan mahaifa, dukkanin tsarin musculoskeletal, gabobin tsarin zuciya, kiba da tsufa.
Kasancewar yanayin kiwon lafiya na yau da kullun na iya iyakance irin wannan horo. Amma bayyana shawarwari game da cutarwa takamaimai har yanzu ana buƙatar samun daga likita.
Hanyoyi akan gidajen abinci
Yin jogging zai iya lalata gidajenku. Wannan gaskiya ne ga mutanen da ke da kiba sama da digiri na farko, tsofaffi da waɗanda ke da ilimin cuta a cikin matakan ci gaba. Sabili da haka, yana da mahimmanci a tuntuɓi likitanka kafin fara gudanar da horo da kuma gano yanayin tsarin musculoskeletal.
Ga tsofaffi, ya fi kyau a yi cikakken ƙarfafa ilimin motsa jiki. Waɗanda ke son rasa nauyi ta hanyar gudu ana ba da shawarar su fara rage nauyi a kan mashin, ta yin amfani da ƙarin tafiya a cikin watan farko. A kan na'urar kwaikwayo, ya fi sauƙi don sarrafa adadin kuzari da aka ƙona da yanayin kiwon lafiya.
Yawan lodi na iya haifar da suturar gabobin jikin tsoka. Babban abu, don kiyaye cutarwa, kar ayi amfani da lodi na damuwa da fasaha mai gudana mara kyau. In ba haka ba, zai iya haifar da bayyanar matsuguni na kashin baya, microtraumas na gidajen abinci da kuma faya-fayen intervertebral.
Hadarin zuciya
Babban kuskuren da ke cutar da masu farawa cikin tafiyar horo shine cikawa. Ya kamata ku fara yin jogging ta hanyar zaɓar ƙaramin taki, ƙara shi, da kuma lokacin horo, a hankali.
Gudun yana iya ƙarfafa zuciyar ku saboda motsa jiki ne mai kyau a cikin kansa. Koyaya, tare da zaɓaɓɓen zaɓaɓɓe da motsa jiki ga mutanen da ke da matsala game da tsarin zuciya, ana yin cutar da ba za a iya gyarawa ba.
Zuciyar da ba ta horo ba na iya samun isasshen lokaci don ɗinka isasshen jini. Wannan yana haifar da ƙarancin numfashi, rauni, jiri, hypoxia (musamman, kwakwalwa). Ci gaban rashin nasarar zuciya ya fara
Babban sakamako: thromboembolism, bugun jini, da bugun zuciya. Yana da mahimmanci likitan zuciya ya bincika shi don kasancewar ɓoyayyun cututtukan zuciya da kuma yin shawara game da haɗari da yuwuwar waɗannan ayyukan.
Rashin lafiyar Biorhythm
Don haka yin wasan motsa jiki ba zai cutar da su ba a cikin yanayin tashin hankali, zai fi kyau ka saurari jikinka. Kowane mutum yana da nasa yanayin na al'ada. Wajibi ne a fahimci wane lokacin karatun za su sami sakamako mai kyau. Idan da wuya a tashi da safe, kuma yin guje-guje yana kawo rashin jin daɗi, zai fi kyau a gudanar da aikin anaerobic a cikin maraice.
Wataƙila zai zama da sauƙi ga wani ya horar da rana. Yana da mahimmanci a zaɓi lokaci yayin rana yayin da jiki zai ji mafi girman kwanciyar hankali. Kuma horarwa masu gudana suna ba da motsin rai kawai.
Tasiri a jikin mace
Duk macen da ta kai wasu shekaru tana fuskantar sakewar jiki. Lokacin hawa sama yana farawa. Saboda canje-canje a cikin yanayin asalin halittar mutum, yanayin saurin rayuwa ya canza, ya rage gudu.
Saboda wannan, jiki yakan fara canzawa a hankali: kirji, sag ciki, wani lokacin nauyi yana ƙaruwa. Mata da yawa suna yanke shawarar magance waɗannan matsalolin tare da taimakon gudu, sun fara aiki tuƙuru a kansu.
Amma a wannan shekarun, kawai ya zama dole a kula da yanayin lafiyar a hankali. M lodi, har ma da ƙari fiye da kima, zai cutar kuma sabili da haka an hana shi.
Ga matan da suka haura 40, ya kamata a ɗauki horo a guje da mahimmanci. Shawarwarin likita bayan sakamakon gwajin da gwajin zasu haifar da hanyar fita daga halin da ake ciki.
Cututtuka na kullum
Game da cututtukan da kuka samu na yau da kullun, kuna iya barin aikin motsa jiki gaba ɗaya:
- Musamman cutarwa ana yiwa tsarin musculoskeletal da zuciya. Yayin tsere, yawancin ayyuka a cikin jiki suna aiki da haɓaka. Halin na yau da kullun ya zama mai saurin gaske, magani wanda sau da yawa yana buƙatar asibiti.
- Koda da duwatsun gall na iya fara motsi, tare da toshe hanyoyin hanyoyin.
- Adnexitis na kullum, pancreatitis, adhesions da sauran cututtuka suna kara tsananta.
Duk wani motsa jiki a cikin irin waɗannan lamuran, haɗe da gudu, zai cutar da mutum. Sabili da haka, mutanen da ke da tarihin cuta ɗaya ko sama da yawa ya kamata su ɗauki umarnin likitanci da mahimmanci.
Kamar yadda kake gani, ba kowa bane zai iya yin tsere. Koyaya, don guje wa shakku da cutarwa, ya zama dole a ga likita. Zai gudanar da gwaje-gwajen da suka dace, bayan haka zai zama a sarari yadda za a inganta lafiya da sanya jikinka kyau - ta hanyar gudu ko ta wata hanyar.
