Yin tsere yana da amfani ba wai kawai a lokacin bazara ba har ma a lokacin hunturu. Abinda kawai ga irin waɗannan azuzuwan shine zaɓin takalmin da ya dace da tufafi don gudu ya zama mai kyau, amma ba mai sanyi ba, kazalika da lura da numfashinka, yin dumi na musamman da kuma ba da kulawa ta musamman ga zaɓar wurin horo.
A wannan halin, yin gudu ba zai shafi lafiyar ba, kuma za a tuhumi mutum da kuzari mai ƙarfi kuma ya sami ƙarfin ƙarfi sosai.
Amfanin hunturu mai gudana
A cewar galibin masu horar da wasanni, wasan guje-guje na hunturu ya fi lafiya fiye da gudu a lokacin watanni masu zafi.
A wannan lokacin ne irin wannan horon:
- Suna ƙarfafa garkuwar jiki da rage haɗarin kamuwa da mura da kowane mura sau 2.5 - 3.
Dangane da labaran mutanen da ke gudu a lokacin hunturu, suna iya sauƙaƙa saurin jurewar sanyi kuma a duk shekara ba sa yin rashin lafiya da sanyi.
- Suna inganta aikin huhu kuma suna da sakamako mai kyau akan dukkanin tsarin numfashi.
- Yana ƙarfafa tsokoki na zuciya kuma yana rage haɗarin thrombosis har ma da bugun zuciya.
Gudun cikin iska mai sanyi yana sanya jini ya zama yana aiki sosai tare da isar da iskar oxygen ga dukkan ƙwayoyin da sauri.
- Hadarin toshewar jijiyoyin jiki ya ragu da sau 2.
- Yana haɓaka ƙarfin ƙarfi mai ƙarfi.
- Suna da tasiri mai fa'ida akan yanayin fata, mutum yana da ƙoshin lafiya akan kunci.
- Inganta ƙarfin jimrewa.
- Suna taimakawa wajen shawo kan damuwa da sauƙin damuwa.
Hakanan, duk mutumin da yake gudu a lokacin hunturu yana ƙarfafa halaye da ƙarfi.
Yadda ake gudu yadda ya kamata a cikin hunturu?
Don guje-guje na hunturu kada ya cutar da lafiyarku, dole ne a ɗauki waɗannan ayyukan da mahimmanci kamar yadda zai yiwu.
A wannan lokacin na shekara, kuna buƙatar sanin ƙa'idodin ƙa'idodin gudana:
- Zaɓi takalma masu dacewa da kyau.
Yi tunani game da tufafi wanda:
- da dumi-dumi;
- sauki don motsawa;
- akwai amintaccen kariya daga iska da hazo.
Kayan wasanni da aka saya daga shagunan musamman an rarrabe su ta waɗannan ayyukan.
- Buga numfashi daidai yayin gudanarwar gabaɗaya.
- Yi dumi mai tilas.
- Gudu sosai a wani saurin.
- Kada ku gaji da tsere mai tsayi da yawa.
- Zaɓi wurin da ya dace don horarwa.
- Toin motsa jiki lokacin da akwai rashin lafiya ta jiki ko tsananin sanyi a waje.
Bin kawai duk ƙa'idodi zai ba ka damar samun kyawawan halaye masu kyau, kuma mafi mahimmanci, ba cutar da lafiyar ka ba.
Zaɓin takalma masu dacewa
Takaliman zaɓaɓɓun takalmin don hunturu mai gudana kai tsaye ya dogara da:
- ko mutum zai iya cin nasara nesa zuwa ƙarshe, yayin da yake ba daskarewa;
- ko da gudu zai zama abin dariya;
- ko za a sami haɗarin rauni, alal misali, ta faɗuwa ba zato ba tsammani.
Ya kamata a tuna cewa a lokacin hunturu mutum ba ya da ƙarfi a ƙafafunsa kamar lokacin rani a bazara da kaka, don haka ya kamata takalma su hana faduwa gwargwadon iko.
Masu ba da horo na wasanni sun ɓullo da ƙa'idodi na asali don zaɓar takalma don gudu a lokacin hunturu.
Gudun yana buƙatar takalmin gudu
- tsara don hunturu;
- iya tsayayya da sanyi;
- kar a fasa a yanayin zafi na subzero;
- da takalmin lankwasawa;
A cikin sneakers, tafin kada ya zama itacen oak ko da kuwa ya wuce digiri 25 a waje.
- Girma 1.5 ya fi kafa.
Shoesananan takalmi kaɗan za su ba ka damar yin ɗamara akan sock mai dumi, kuma sararin da ke akwai zai ba da ƙarin takamaiman iska.
Huntuna masu gudu tufafi
An ba da gudummawa ta musamman ga zaɓin sutura.
A yayin da mutum ya lulluɓe kansa fiye da kima ko, alal misali, ya sanya wando da yawa, wando da jaket mai girma, ba zai iya:
- sauki gudu;
- numfasawa cikakke kuma daidai;
- rufe nesa ba tare da fasa gumi ba.
Kwararrun 'yan wasa da masu horarwa suna ba da shawara don gudu a lokacin sanyi don zaɓar:
- Musamman tufafi na zafin jiki, wanda aka siyar a cikin shagunan wasanni kuma amintacce yana riƙe da zafin jikin, yayin ƙin barin mai gudu yayi gumi.
- Hannun hunturu, wanda ya kunshi wando ko riga-da-ruwa da rigar shadda.
- Jaket mai nauyi mara nauyi, baya barin iska ta shiga, baya yin ruwa, kuma yana ba da cikakken motsi.
Hakanan kuna buƙatar tunawa da sanya hular hat, mafi dacewa na wasanni, safofin hannu, kuma idan yana da sanyi sosai, to rufe fuskarka da gyale mai dumi.
Dumi sosai kafin a fara
Ba shi yiwuwa a fita don tsere don hunturu ba tare da dumama-tsaren farko ba, yana da sauƙi ga motsa jiki mai sauƙi da mutum ke yi:
- shiri na dukkan jiki don tsere;
- yanayi kan shawo kan nesa;
- dumama tsokoki.
Ya kamata a yi dumi a gida kuma ya kamata a yi shi lokacin da mutum ya yi cikakken ado don yin tsere.
An ba shi izinin zaɓar atisaye da kansa don dumama tsokoki, amma masu horarwa suna ba da shawara ga mutane duka su yi:
- Swing ƙafafunku a cikin hanyoyi daban-daban.
- Gangara
- Yin tsalle a wuri.
- Jiki ya juya.
- Kai yana lanƙwasa gaba da baya.
- Squats.
Ba kwa buƙatar ciyar da fiye da minti 5-6 akan ɗumi, kuma ya kamata ku ma kada ku wuce gona da iri.
Gyara numfashi
Lokacin aiki a lokacin sanyi, yana da mahimmanci a numfasa daidai, in ba haka ba mutum na iya:
- sanyaya bronchi;
- samun ciwon makogwaro;
- sami mura;
- kasa kaiwa layin karshe saboda rashin numfashi.
Don hana lokuta mara kyau, dole ne a bi fasaha ta musamman ta numfashi:
- Numfasawa ta hancin ku duk cikin aikinku.
- Fitowa cikin sauki da kuma ta bakin.
Idan kana da isasshen ƙarfin jiki, to ya fi kyau ka fitar da iska ta cikin hanci kuma.
- Gwada numfasawa iri ɗaya a cikin motsa jiki.
Ya kamata ku himmatu don yin numfashi a ciki da fita ta yadda za ta yiwu ta baki, tun da numfashi kawai ta hanci yana hana iska mai sanyi shiga iska da huhu.
Tsawon lokacin aiki
A lokacin hunturu, ba shi yiwuwa a shirya tsere mai tsayi, saboda yana da haɗari ga lafiya kuma yana iya haifar da sanyi ko ƙarancin sanyi. An lura cewa mafi kyawu lokacin ciyarwa akan horo a lokacin sanyi shine mintuna 10 - 20.
Ga 'yan wasan da aka horar, an yarda su ƙara lokaci zuwa minti 40, amma idan ba ta ƙasa da digiri 15 na sanyi a waje ba, kuma babu iska ko dusar ƙanƙara mai nauyi.
Gudun gudu
A lokacin sanyi, kuna buƙatar gudu cikin kwanciyar hankali, a wannan lokacin na shekara bai kamata kuyi ƙoƙari don saita bayananku ba ko dakatar da tsere don hanzari, tunda akwai haɗari masu mahimmanci:
- faɗuwa;
- raba kafa ko rauni idan ba haka ba;
- huɗa huhu da bronchi;
- samu sanyi.
Masu horar da 'yan wasa sun ba da shawarar cewa duk mutanen da ke yin wasan tsere na hunturu suna gudu a matsakaici, tare da:
- fara horo tare da mataki mai sauri, juya zuwa cikin kwanciyar hankali;
- m tsakanin jinkirin da matsakaici taki;
- ƙare aikin motsa jiki tare da tafiya mai sauri.
Ana buƙatar kammala darasi da zarar mutumin ya ji cewa ya yi sanyi, bugun jini ya zama da sauri kuma a lokaci guda numfashinsa yana da wuya sosai, sannan kuma ya ji tsananin gajiya ko ciwo na tsoka.
Zabar wurin gudu
Ya kamata a ba da muhimmiyar rawa ga zaɓin wuri don gudu.
An shawarci gogaggun 'yan wasa su gudu inda:
- motoci ba sa tuƙi;
Hakanan, guji motsa jiki lokacin hawa keke ko skateboard kusa da nan.
- ba cunkosu ba;
- babu kankara da zuriyar da ba safai ba;
Gudun kan kankara cike yake da raunuka daban-daban.
- shimfidar ƙasa;
- rana ba ta haskakawa a idanuwa;
- kada ku yi tafiya da dabbobin gida, musamman karnuka;
Ya kamata a fahimci cewa idan kun yi horo a wuraren da karnuka ke tafiya, to akwai haɗarin cewa maigidan ba zai riƙe dabbarsa ba kuma zai yi tsalle a kan mai gudu ko fara masa haushi.
- kwalta ko dusar ƙanƙara mai kyau ana bayyane.
Gabaɗaya, wasu zaɓuɓɓukan gudu mafi saurin nasara sune:
- filayen wasanni;
- wuraren shakatawa;
- murabba'ai;
- yankin da ke kusa da gidan, amma da sharadin babu motocin da ke zuwa can.
Don haka horon ba zai gundura ba, amma koyaushe abin farin ciki ne, yana da kyau a canza wurare sau da yawa, misali, wata rana don shirya gudu a cikin gida, ɗayan kuma a wurin shakatawa.
Kada ku yi gudu idan kuna da matsalolin lafiya
Kowane mutum ya kamata ya fahimci cewa, duk da fa'idar da ake yi a lokacin wasan motsa jiki na hunturu, suna iya haifar da mummunar illa ga jiki idan mai aikin na da wasu matsalolin lafiya.
Misali, duk mutanen da suke da:
- gazawar zuciya da sauran cututtukan zuciya;
- cutar hawan jini;
- cushe hanci;
- mashako;
- an yi aikin tiyata kwanan nan;
- namoniya;
- tsanantawa na cututtuka na kullum;
- otitis;
- angina;
- rauni a hannu;
- rashin ƙarfi da rashin lafiya;
- yanayin jiki sama da digiri 37.
Hakanan, bai kamata ku fita gudu ba idan akwai ƙoshin lafiya, kuna son yin bacci mai yawa, yawan aiki gaba ɗaya ko jiri.
Ko ba gudu ba a lokacin hunturu kawai likita ne zai iya tantancewa. Yana da kyau a fahimci cewa motsa jiki a waje yayin lokacin sanyi na iya cutar da lafiyarku idan ba a yarda da shi daga masu ilimin kwantar da hankali, masu ilimin zuciya da sauran ƙwararru ba.
Babu buƙatar gudu a cikin tsananin sanyi
Masu horar da wasanni sun tabbatar da cewa gudu a cikin tsananin sanyi yana da matukar hatsari ga lafiyar, tunda mutum na iya samun:
- saurin sanyi na gaɓoɓi;
An lura cewa lokacin da mutum ke gudu a cikin tsananin sanyi, bazai lura cewa yana da hannayen sanyi ko ƙafa ba.
- namoniya;
- mashako;
- hypothermia na jiki;
- acerarfafa kowane cuta mai tsanani.
Don hana mummunan sakamako, ana ba masu horo da gogaggun masu gudu shawara su yi watsi da horo lokacin da suke waje:
- yanayin iska ya sauka kasa da digiri 20 kasa da sifiri;
- iska mai ƙarfi;
- dusar kankara;
- blizzard ko blizzard;
- kankara
An lura cewa mafi kyawun yanayi don tafiyar hunturu shine lokacin daga 0 zuwa - 10 digiri a waje, kuma babu iska ko dusar ƙanƙara.
Gudun lokacin hunturu yana da matukar fa'ida ga lafiya, yana ƙarfafa garkuwar jikin mutum, yana zama rigakafin mura, kuma yana ƙara ƙarfin jiki.
Koyaya, idan baku kusancesu da cikakken ɗawainiya ba, musamman, kada ku zaɓi tufafi, takalma, wuri don tsere, da dai sauransu, zaku iya ji rauni ko cutar da lafiyarku.
Blitz - tukwici:
- yana da mahimmanci ka daina motsa jiki da zaran yatsunka ko yatsunka sun fara daskarewa;
- kada a fara horo ba tare da dumama-farkon shiri ba;
- gudu kawai a cikin sneakers na dumi mai dumi, wanda ke da tsayayyen danshi da sassauƙa;
- yana da mahimmanci a dumama sosai bayan kowane motsa jiki, yana da kyau a dawo gida kai tsaye a ƙarshen tseren, a sha shayi mai dumi ko koko;
- idan, bayan tseren, an fara samun lalacewa cikin walwala, alal misali, wani sanyi ya bayyana, rawar jiki a cikin jiki ba zai tafi ba, ko kuma akwai gizagizai a idanuwa, to buƙatar gaggawa don zuwa likita.