Amfani da kalori don motsa jiki

Konawar kalori yana faruwa a cikin jiki koyaushe. Don hanzarta wannan aikin, jiki yana buƙatar motsa jiki. Hanya mafi sauki ita ce gudu. Ba ya buƙatar kuɗi mai yawa, kayan aiki na musamman da lokaci mai yawa.

Yaya yawan adadin kuzari ke gudana?

Kuɗin kuzari yayin gudu yana dogara da jinsi na mutum da nau'in gudu:

Maza suna zubar da kuzarinsu, tunda sun fi mata girma kuma sun fi jurewa.

Gudun kan shimfidar ƙasa

Gudun kan shimfidar shimfidar wuri yana inganta yanayin yanayin jiki, yana inganta ƙimar lafiyar jiki da juriya. Lokacin kiyaye tsarin tsere na dogon lokaci, yana warkar da jiki.

Fa'idodi na gudana:

• Warming jiki;
• Taimako don sautin tsoka;
• Thearfafa zuciya da hanyoyin jini;
• Jikewa na gabobin da kyallen takarda tare da iskar oxygen;
• Immarfafa rigakafi;
• Kula da jikinka cikin tsari.

Don yin gudu, dole ne a kiyaye fasali da yawa:

1. Wuraren karatu. Zai fi kyau a zaɓi filin wasa kusa da gidan, hanyoyin tafiya, hanyoyin shakatawa. Lokacin amfani da injin niƙa, yankin ya kamata ya zama da iska mai kyau.
2. Don cimma nasarar da kuke so, dole ne ku yi aiki na aƙalla mintina 30 a rana.
3. Zaɓin tufafi masu kyau da takalma. Kayan wasanni su zama masu daɗi, ba haifar da rashin jin daɗi ba, ba tsunkule ciki, ba shafawa ba.
4. Harshen gudu yana canzawa koyaushe: haɓakawa, raguwa. Wannan zai taimaka muku samun kyakkyawan sakamako.
5. Hakanan ana amfani da gudu azaman ɗumi, wanda ya ɗauki mintuna 15-20. Sannan a yi atisaye mai karfi don karfafa jijiyoyi.

Gudun kan matakala ko hawan dutse

Gudun gudu ko hawa kan bene ya fi wuya. Yana ƙone calories 100 a cikin minti 10. Akwai ƙarin lodi a ƙafafu da jiki.

Yana da kyawawan abubuwa:

• Veloara ƙarfin hali;
• Inganta aikin zuciya, saturates jiki tare da oxygen;
• Veloara ƙarfin ƙarfi;
• Inganta aikin jijiyoyin da ke hade da tsokoki masu aiki;
• Yana ƙone adadin kuzari da yawa;
• Yana ƙarfafa tsokar jiki duka.

Ana amfani da hanyoyi da yawa don irin wannan gudu:

• Gudun kan saman dutse;
• Yin amfani da matakala;
• Amfani da kayan motsa jiki, dagawa sama;
• Dagawa tare da nauyin dumbbells.

Ayyukan horo:

1. Tsawon matakan zai zama ya fi ƙasa da lokacin da yake gudu a kan shimfidar ƙasa;
2. Matakai akai-akai suna taimakawa rage kayan;
3. Dole ne a kiyaye jiki a miƙe tsaye, tabbatar cewa bai faɗi gaba ba;
4. A farkon motsa jiki, yin gudu har ma, a hankali yana kara sauri;
5. Yayin da za ka wuce, sai a sanya ƙafafun a gaba, idan ka sa ƙafarka a ƙafa duka, jiki zai gaji da sauri.

Yadda ake kona adadin kuzari ta hanyar gudu?

Don ƙona adadin kuzari ta hanyar gudu, dole ne ku bi ƙa'idodi da shawarwari da yawa, ƙayyade nau'in gudana, da ƙayyade makasudin horo. Don cimma burin ku, kuna buƙatar gudu akai-akai.

Dokokin Gudun Ka'ida don Kona Kalori

Don ƙona adadin kuzari sosai yayin gudu, dole ne ku bi dokoki da yawa:

• Tsawan lokacin gudun aƙalla mintina 40, bayan wannan lokacin jiki yana fara cin mai;
• Kada ku ci awanni 2 kafin horo;
• Kafin yin tsere, yana da amfani a ɗauki shawa mai banbanci don sautin tsokoki, bayan haka jiki zai iya jure damuwa cikin sauƙi;
• Ana ba da shawarar yin ɗan dumi kaɗan kafin a guje don guje wa rauni;
• Don ƙona adadin kuzari da sauri, kuna buƙatar saka idanu akan abincinku tsakanin motsa jiki. Banda daga abincin: soyayyen, zaki, gari, abinci mai sauri;
• Bayan yin jogging, an bada shawarar yin tafiya na mintina 10-15;
• Sanya tufafi don yanayin don gujewa yin sanyi bayan gudu;
• An ƙara nauyi a jiki a hankali, yana ƙara tsawon lokacin gudu kowane mako;
• Don ingantaccen sakamako, ana ba da shawarar yin aiki sau 3-5 a mako.

Amfani da kalori da nisa

Dogaro da nisa, ana ƙona adadin kuzari a ƙimar 250 kcal a cikin kilomita 1. Tsawon lokacin gudu shine minti 7.

Mafi girman nisa, yawancin cinye adadin kuzari yake, amma akwai iyakancewa:

• Don masu farawa, ya kamata a auna su. Nisa ba shi da mahimmanci sosai kamar tsawon lokacin motsa jiki;
• Nisa yana ƙaruwa sannu a hankali, yana mai da hankali kan yanayin kiwon lafiya;
• Nisan kilomita 4-5 zai iya shawo kan mutane ta hanyar samun horo na jiki mai kyau;
• Idan adadin jikin ya fi 35, to ba za a iya shawo kan tazarar kilomita 2 ba. Wannan zai haifar da matsalolin zuciya da haɗin gwiwa;
• Lokacin shawo kan nesa na kilomita 3, ana ƙona calories 450-500 a cikin mintina 15. Ba a ba da shawarar irin wannan horon ga mutanen da ke da alamomin nauyin jiki sama da 30 ba.

Amfani da Calori ta Hanyar Gudun

Rashin adadin kuzari ya dogara da tsananin gudu, nauyin jikin mutum da tsawon lokacin motsa jiki:

Weightaramin nauyi yana nufin ƙasa da yawan kuzari.

Daidaita cin abincin kalori da kashe kudi

Idan kana son rage kiba, kana bukatar kirkirar guntun calorie ga jiki ta yadda jiki zai kashe kitsen mai.

Lokacin samun ƙwayar tsoka, ya zama dole don haɓaka abun cikin kalori na abinci. Tushen abincin ya zama abincin da ke cike da furotin. Don kiyaye jiki cikin sifa, dole ne a kashe yawan amfani da kalori.

Yadda za'a kirga abun cikin kalori na abinci:

1. Ana yin lissafin don gram 100 na samfurin;
2. Yana da kyau a auna abinci kafin a dauke shi, wannan zai bayar da hoto karara;
3. Yana da mahimmanci don kiyaye daidaitattun sunadarai, mai da carbohydrates, rabon su shine 1: 1: 3;
4. Kuna iya adana littafin abinci a cikin aikace-aikacen kayan aiki, ko rubuta komai da hannu;
5. Don ƙididdige adadin adadin kuzari kowace rana, zaku iya tuntuɓar masanin abinci, ko yin lissafi ta hanyar shirin Intanet.

Kalori mai ƙona yayin gudu yana dogara da ƙarfin horo, nesa, nauyi, jinsuna. A matsakaita, ana kone 250 kcal a cikin kilomita 1 na gudu. Wajibi ne a horar da sau da yawa a mako don aƙalla mintina 40. Yi amfani da kayan wasanni da aka sanya daga yadudduka na al'ada, sanya sutura don yanayi, sa ido akan abincinku.

Kalli bidiyon: Maganin Matsalar gaba Mai faruwa dalilin istimnai? Kankancewa,saurin INZALI ko rashin karfi (Mayu 2025).