Nawa ne bugun zuciya ya kamata ka yi?

A cikin duniyar zamani, akwai dama da yawa ga kowa don auna yanayin bugun zuciyarsa na yau da kullun. Wannan yana da mahimmanci, saboda shi ne mai nuna yadda ainihin wannan horon zai shafi lafiyar ku da jikin ku.

Mutanen da suke gudu don samun kyakkyawar taimako da ƙona mai mai yawa suna da bugun zuciya, amma ƙwararrun 'yan wasa suna atisaye a gefen. Baya ga inganci, wannan ma yana da matukar mahimmanci ga lafiyar ɗan adam, saboda ƙima da yawa, rikitarwa na lafiya na iya farawa.

Yaya za a ƙayyade bugun zuciyar ku yayin gudu?

Ga kowane mutum, bugun zuciya daban yake. Ya dogara da dalilai da yawa, daga shekaru zuwa ƙoshin lafiya. Mafi girman tasiri akan yanayin zuciya an ƙirƙiri shi da ƙarfin tsere. Idan kayi sauri, lambobinka zasu tashi. Kowane zamani yana da nasa iyakar, ana lissafin shi ta amfani da dabara 220 - age = iyakar yuwuwar bugun zuciya.

Hakanan zaka iya auna adadin ta amfani da na'urar lura da bugun zuciya yayin bacci, ko kuma kai tsaye ka kirga yawan bugawa a minti daya, yayin da kake cikin annashuwa. Athleteswararrun athletesan wasa suna gudanar da bincike na musamman a cikin dakin gwaje-gwaje.

Duk wani abu da ke sama da wannan ƙimar ba ta da kyau kuma yana iya haifar da sakamakon da ba za a iya sauyawa ba. Bugu da kari, ko da gudu a bakin gabar dama ga mutumin da ba shi da horo a jiki na iya haifar da asibiti.

Bugun zuciya na al'ada yayin gudu

Yawan bugun jini a cikin maza da mata ya bambanta, amma ban da jinsi, akwai wasu abubuwan ban mamaki da yawa waɗanda zasu iya canza ƙimar ƙarshe.

Na maza

Abinda ke faruwa ga maza yana ƙaddara ta ƙididdigar ƙididdiga na matsakaici; don ƙarin cikakken bayani, zai fi kyau ku ci jarabawar da kanku. Akwai nau'ikan nau'ikan kayan aiki da yawa, kuma duk sun bambanta cikin ƙimar ƙarfin zuciya, inganci da sakamakon horo.

Don namiji mai shekaru 30 da yanayin al'ada:

• Dumi - 95 - 115 a cikin minti daya.
• Tafiyar tsere - shanyewar jiki 115 - 134.
• Gudun tafiya - 134 - 153 beats / min.
• Gudun sauri - 153 - 172 beats a minti daya.
• Gudu - 172 - 190 hits.

Duk wani abu da ke sama da wannan alamar ana ɗaukarsa mai wuce gona da iri kuma yana iya shafar yanayin jiki da kyau.

Na mata

Ya bambanta da maza, masu nuna alamun mata a cikin ƙungiyoyin ɗaukar kaya daban-daban a cikin alamun su.

Matsakaiciyar mace 'yar shekara 30 tare da motsa jiki na al'ada tana da bugun jini:

• Warm-up - 97 - 117 ya buge a minti daya.
• Tafiyar tsere - bugun jini 117 - 136.
• Gudun tafiya - 136 - 156 beats / min.
• Gudun sauri - 156 - 175 beats a minti daya.
• Gudu - 175 - 193 hits.

Kamar dai yadda yake a yanayin maza, yin aiki a cikin kari a gaba ko sama zai iya haifar da cikakkiyar walwala da yanayin jiki.

Waɗanne abubuwa ne ke shafar bugun zuciyar ka yayin gudu?

Yayin gudu, abubuwa da yawa suna shafar bugun zuciya, amma, 7 daga cikinsu suna ƙayyade manyan waɗanda suka fi shafar:

1. Shekaru. Yawan shekaru, ƙananan iyakar da mutum zai iya shawo kansa. Idan matashin wasanni na shekaru 20 tare da ƙaruwa da nauyi tare da bugun jini na 195 zai ji daɗi, to ga ɗan shekaru 50 zai zama mai mahimmanci.
2. Nauyin jikin mutum. Girman nauyin mutum, da sauri yawan bugun a minti daya ana samu. Yawancin lokaci, idan matakin cikawa yana da mahimmanci, za a iya samun lambar bugawa a cikin minti ɗaya koda da tsere na dogon lokaci. Dangane da haka, sauƙin mutum shine, ƙimar da zai iya aiki.
3. Horon Jiki. Dan wasa tare da motsi mara motsi na iya samun bugun zuciya na 40 kuma ya ji daɗi. Wannan shi ne saboda gaskiyar cewa jikinsa ya saba da damuwa kuma, a cikin rashirsu, yana aiki cikin nutsuwa. A lokaci guda, a cikin talakawa wanda ba shi da shiri, bugun jini ya fara daga 60-70 beats.
4. Falo. Kamar yadda aka bayyana, aikin zuciyar mata da maza na irin horo da shekarunsu daban. Sau da yawa, bugun jini na mace yana sama da maki da yawa.
5. Munanan halaye. Duk wasu halaye marasa kyau suna shafar zuciya, suna haifar da bugun sauri, daga wannan ne ake samun ƙaruwar aikin zuciya.
6. Yanayin motsin rai. Danniya da farin ciki suma suna shafar yanayin jiki, kuma game da gwajin kowane irin motsin rai, yana da wahala ka hango ƙari ko raguwa, zuciya tana tasiri daban a cikin duka mutane.
7. Yanayin zafin jiki. Da yawa kuma ya dogara da yanayin yanayi, a yanayin sanyi yanayin bugun zuciya zai zama ƙasa da na yau da kullun, kuma misali, zama a cikin sauna zai zama mai kama da saurin gudu ko gudu.

Abin da bugun jini ya kamata ka gudu a kan?

Kuna iya gudu a kowane matakin bugun zuciya, duk ya dogara da manufar motsa jiki, ƙoshin lafiyar jiki da sauran ƙa'idodi.

Akwai nau'ikan yanayin mutum 5, kowannensu yana da alhakin wani sakamako na aji a wannan saurin:

1. Natsuwa - na al'ada ko dan kara saurin tafiya. Yawancin lokaci kusan 50-60% na matsakaicin bugun zuciya. Da zarar kun motsa a wannan darajar, yawancin nauyi zai ɓace, amma ci gaba zai kasance da dabara.
2. Sauƙi - tseren tafiya, wanda mai nuna alama ya kai 60-70%. Yana shafar asarar nauyi da ƙonewar kitse mai narkewa, tasirin irin waɗannan lodi ya dace da tsofaffi ko mutanen da ba su da horo.
3. Matsakaici - yin gudu, bugun zuciya yana tsakanin kashi 70 zuwa 80% na matsakaicin lamba. Waɗannan ayyukan sune ma'anar zinare ga waɗanda ke cikin kyakkyawan yanayin jiki. Yana da tasiri mai tasiri akan asarar nauyi, ƙona kitse mai narkewa da haɓaka saurin ƙarfi da jimiri.
4. Mai rikitarwa - Gudun mafi ƙarfi a ƙimar 80-90%. Ya dace da horar da athletesan wasan da suke so su matse jikinsu yadda ya kamata, su ƙona kitse kuma a lokaci guda su inganta saurin su.
5. Matsakaicin lodi - Gudu, matsakaicin lodi daga 90 zuwa 100%. Ana ba da shawarar yin aiki a cikin wannan bakan kawai don ƙwararrun 'yan wasa masu horo mai kyau. An tsara waɗannan zaman horon ne don kara girman aikin ku da shirye-shiryen gasar tsere.

Gudun a low zuciya rate

Gudun a ƙananan ƙananan zuciya yana kusan 113-153 beats a minti ɗaya don matsakaicin mutum. Irin wannan lodin sun dace da mutanen da suke son shiga cikin sifa ko kula da yanayin jiki a babban matakin.

Hakanan an ba da shawarar ga waɗanda suka yi kiba, irin waɗannan ayyukan suna da kyau a ƙona mai mai subcutaneous. Lineasan layin waɗannan alamun sun dace sosai da tsofaffi masu aiki, yana ƙarfafa zuciya kuma yana da tasiri mai kyau akan yanayin jiki.

Yawan dawo da ajiyar zuciya bayan gudu

Kusan kowane mutum ba tare da halaye marasa kyau da nauyi mai yawa ba, ƙimar dawo da sakan 60 - 120.

Yawancin 'yan wasa suna ba da shawarar rage ƙarfin motsa jiki da zaran ƙarancin numfashi ya auku. Idan akwai rashin iska ko abubuwan zafi, ya kamata ku daina motsa jiki har sai kun warke.

Har ila yau, ya kamata a lura cewa ba shi yiwuwa a jefa kaya nan da nan, tun da wannan kawai zai iya haifar da tabarbarewa a cikin yanayin saboda kaifin faduwa. Zai fi kyau a hankali a hankali a cikin fewan mintoci kaɗan.

Kulawa da bugun zuciyar ka yayin gudanar da aiki sharadi ne ga waɗanda suke son cimma wasu sakamako daga motsa jiki. Kafin horo a matakai daban-daban na ƙarfi, ya kamata ku ƙayyade matsakaicin ƙimar kuma kada ku wuce shi.

Ana iya yin hakan ta amfani da agogon hannu da mundaye na musamman; a cikin karni na 21, ana samun irin wadannan hanyoyin kusan kowa. Kula da daidaitattun lamura na zuciya da ɗaukar kaya a jiki, zaku iya cimma sakamakon da ake buƙata a cikin ɗan gajeren lokaci ba tare da mummunan tasiri ga lafiyar ba.

Kalli bidiyon: Bugun Zuciya Ta Sabuwar Wakar Umar Faruk Ne Official Audio 2020 (Nuwamba 2024).