Yadda za a rasa nauyi tare da motsa jiki?

Wani salon rayuwa, rashin cin abinci mara kyau, damuwa - wannan yana haifar da saitin ƙarin fam.

Kiba matsala ce ta gama gari kuma shine ke haifar da cututtukan da yawa na yau da kullun: ciwon sukari, cututtukan jijiyoyin zuciya, cututtukan pancreatitis, da cututtukan cututtukan daji. Yadda ake saurin rasa nauyi a gida?

Shin zai yiwu a rasa nauyi ta gudu?

Tare da abinci, wasu adadin adadin kuzari suna shiga jikin mutum kowace rana. Ya kamata a fahimci abun cikin kalori na abinci azaman kimar sa ta makamashi.

Ana buƙatar makamashi don rayuwar dukkanin kwayoyin halitta. Daban-daban abinci sun ƙunshi adadin kuzari daban-daban Ba su da yawa a cikinsu cikin kayan lambu da 'ya'yan itatuwa, amma yawancinsu suna cikin kayan nama, da zaki da abinci mai sauri.

Matsakaicin adadin kuzari na mutum kusan 2200 kcal ne a kowace rana, ya danganta da shekarunsa, jinsi da kuma matakin motsa jiki. Idan yawan kuzarin da aka bayar ya fi wanda jiki yake cinyewa, to wannan yana haifar da samuwar kiba. A takaice dai, yawan adadin kuzari ya juye zuwa mai.

Don asarar nauyi, ya zama dole adadin calories da aka cinye ya zarce adadin da aka sha. Sabili da haka, ba shi yiwuwa a jimre wa nauyi mai yawa tare da taimakon abinci shi kaɗai.

Motsa jiki shima ya zama dole. Gudun a wannan yanayin shine aiki mafi sauki kuma mafi inganci wanda ke taimakawa wajen kawar da ƙarin fam.

Ta yaya gudu ke shafar asarar nauyi?

Amfanin Motsa jiki:

• kashe yawan adadin kuzari;
• dawo da metabolism zuwa al'ada;
• inganta bayyanar da dacewa da adadi;
• ƙarfafa tsokoki da tsarin musculoskeletal;
• inganta kiwon lafiya da ingancin rayuwa gaba daya.

Yadda ake saurin rasa nauyi a gida ta hanyar gudu?

Akwai fasahohin gudu da yawa daban-daban (gudu, hanzartawa, haske). Suna da siffofin halayyar su kuma ana iya amfani dasu don asarar nauyi da wuri a yankuna daban-daban da horo takamaiman tsokoki.

Don masu farawa, haske, sake dawowa ba tare da jerks da hanzari sun dace ba. Experiencedarin gogaggun masu gudu zasu iya zaɓar fasahar su bisa ga burin su.

An yi imanin cewa gudu na iya haifar da mummunan sakamako ga lafiyar jiki - nakasawar abin da ke cikin guringuntsi kuma, sakamakon haka, cututtukan haɗin gwiwa. Wannan gaskiya ne kawai.

Duk wani motsa jiki dole ne ayi shi daidai.

Wannan shine abin da ya tabbatar da cewa gudu kawai zai kawo fa'idar kiwon lafiya kuma zai taimaka muku kawar da ƙarin fam ba tare da sakamako ba:

• dosing lodi;
• gyara numfashi;
• zaɓi na kayan aiki mai yiwuwa;
• tufafi masu kyau da takalma.

Yadda ake numfashi daidai?

Numfashi yayin guje guje yana da banbanci da yadda mutum yake numfashi a kullun. Amfanin horo ya dogara da yanayinta.

Anan akwai ka'idoji masu mahimmanci don saurin numfashi mai gudana:

• Numfashi ta hancinka.

Ya kamata ku numfasa ta hanci, musamman a lokacin sanyi. Wannan ya faru ne saboda yadda a lokacin motsa jiki, numfashi yana da zurfin gaske kuma idan ana aiwatar da shi ta bakin, to akwai babban haɗarin kamuwa da cutar mashako ko ma ciwon huhu. Idan ba za ku iya numfasawa ta hancinku nan da nan ba, ana ba da shawarar sanya abin rufe fuska a lokacin atisaye a lokacin sanyi.

• Kula da saurin numfashi.

Numfashi ya zama mai saurin motsawa yadda ya kamata. Don yin wannan, yana da mahimmanci a kula da saurin yayin da shaƙa ɗaya ke da matsakaita na matakai 4 da kuma adadin kuɗi don fitar da numfashi.

• Numfashi yakamata yayi zurfi.

Sabbin sababbin lokuta galibi suna fuskantar tashin zuciya da jiri yayin gudu. Wannan saboda hypoxia ne na nama saboda shakar iska yayin motsa jiki. Lokacin gudu, ya kamata kuyi ƙoƙari ku numfasawa sosai, saturating jini da oxygen.

• Bai kamata ka riƙe numfashin ka ba.

Duk wani riƙewar numfashi zai haifar da keta ƙa'idar tafiyar sa, wanda hakan zai shafi tasirin horo.

Yadda ake gudu yadda yakamata don rasa nauyi?

Domin waɗancan ƙarin fam ɗin sun fara tafiya, ya kamata ku riƙa yin hakan a kai a kai kuma na dogon lokaci. Wannan ya faru ne saboda gaskiyar cewa an kashe mintuna 30 na farko akan tanadin makamashi na yanzu a cikin sigar glucose. Kuma kawai bayan ƙarewarsa, aikin ƙona kayan mai mai farawa.

Dokokin Gudun Safiya?

Yawancin masu gudu suna zaɓar motsa jiki da safe. Wannan daidai ne don rasa nauyi, tunda bayan farkawa, raunin ƙwayoyin cuta zai zama mafi inganci.

Dokokin yau da kullun don yin jogging da safe:

• yin motsa jiki na safe kafin horo;
• ya kamata hanyar ta gudu daga manyan titunan mota da yankunan masana'antu;
• lokacin gudu - aƙalla mintina 40;
• tsawon lokacin gudu don masu farawa a kalla minti 10;
• kiyaye daidaitattun ƙira da zurfin numfashi;
• bayan gudu, ya kamata ku yi motsa jiki na motsa jiki kuma ku ɗauki shawa mai banbanci;
• zaka iya karin kumallo bayan horo.

Yadda ake gudu yadda ya kamata a maraice?

Mutane da yawa suna zaɓar yin motsa jiki a cikin maraice saboda ƙimar biorhythms da jadawalin aiki.

Gabaɗaya, dokokinta suna kama da duk shawarwari game da gudummawa gaba ɗaya, amma kuma akwai siffofi masu mahimmanci game da shi:

• yakamata kayi gudu kimanin awanni 3 kafin lokacin bacci;
• kar a ci abinci na awa 1 kafin a gudu;
• bayan gudu, an hana cin abinci, za ku iya sha gilashi 1 ne na abin sha mai madara.

Gudun farawa: motsa jiki daga karce

Idan mutum bai taba gudu ba ko fara shi bayan dogon hutu, to fara a hankali. A hanyoyi da yawa, yayin lokacin daidaitawa, gudu zai zama tafiya mai saurin tafiya.

Da ke ƙasa akwai shirin fara farawa tare da lokacin daidaitawa na mako 9:

A cikin makonni masu zuwa, yakamata ku ƙara lokacin gudu da minti 5 kowanne. Lokaci mafi kyau don guje guje shine awa 1. Masu farawa suma ya kamata su tuna yin cikakken dumi don kauce wa rauni.

Shirin motsa jiki na motsa jiki

Gidan motsa jiki babban kayan aiki ne ga duk wanda ke neman rasa nauyi.

Don masu farawa, shirin maye gurbin kaya mai zuwa ya dace sosai:

1. Sauki mai sauƙi - minti 1.
2. Gudun matsakaici - minti 1.
3. Gudun sauri - minti 1.

Wannan hadadden dole ne a maimaita shi aƙalla sau 5, wanda zai ɗauki minti 15. Yayinda ƙarfin hali ya ƙaru, adadin hawan keke ya kamata a haɓaka da ɗaya a kowane sati 1.

Tufafi da takalmi don karatu

Da farko dai, tufafi da takalmi su zama masu daɗi da girma. Lokacin yin tsere don rasa nauyi, ya kamata ku sa tufa mai kauri don zufa da ƙarfi kuma ku sami ƙarin damuwa. Ba a ba da shawarar suturar roba.

Don takalma, masu horarwa masu sauƙi ko sneakers sun fi kyau. Kada su ɓata ƙafa, amma su kasance da kwanciyar hankali da walwala.

Bayani game da rasa nauyi

Na daɗe ina so in rage kiba kuma in koma siye na na d former a. A saboda wannan na yi kimanin shekara 2 ina takara. Babu shakka, akwai tasiri, amma kawai dangane da inganta ƙoshin lafiya, amma ba a canza matakan ba. Gaba ɗaya, Ba zan ba da shawarar ba idan kun yi nauyi.

Larissa

Bayan ta kai kilogiram 75, 'yar'uwata ta fahimci cewa wannan da yawa. Amma ba ta yi rauni ba kuma ta daina, don haka ta yanke shawarar fara rage nauyi. Don yin wannan, 'yar'uwata tana gudu kowace rana a wurin shakatawa na mintina 40 kuma ta rasa kilo 1.5. Akwai sakamako!

Lesya

Tsayi na ya kai 167 cm kuma nauyi ya kai kilogiram 59, don haka na fara yin tsere don asarar nauyi. Na yi tafiyar kilomita 3 a rana, a zahiri, na canza shi tare da tafiya. Yana da matukar wahala - wannan wasan ba na kowa bane. Amma cikin wata 2 na rasa kilo 4. 'Yan mata, Ina ba da shawara!

Valeria

Tare da taimakon tsere, na rasa kilo 8 cikin sati 3. Ina kuma horarwa a cikin dakin motsa jiki kuma ina cin abinci bisa ga tsarin Ayurvedic. Duk wannan tare yana haifar da kyakkyawan sakamako.

Alexei

A koyaushe ina da shakku game da gudu. Amma da na kai shekara 40, sai na ga ashe surata ba ta dace da ni ba. Dole ne in canza halina game da wannan wasan kuma in hau kan abin hawa. A cikin watanni 3 na rasa nauyi na kilo 5 kuma wannan shine farkon!

Diana

Gudun shine hanya mafi sauki, mafi arha kuma mafi inganci don rasa waɗancan ƙarin fam din na dindindin. A lokaci guda, yana da mahimmanci a tuna game da ingantacciyar hanyar aminci don gujewa rauni.

Masu farawa ya kamata su fara motsa jiki a hankali, la'akari da ƙoshin jikinsu da jimiri. Dangane da dukkan sharuɗɗa, yin gudu zai ba ba kawai asarar nauyi ba, amma har ma da ci gaba mai mahimmanci a cikin lafiyar da yanayi.

Kalli bidiyon: funny jack russell terrier very funny (Janairu 2025).