Mutane da yawa suna tunani game da fa'idar motsa jiki da rayuwa mai kyau. Suna taimakawa kiyaye jiki da lafiya. Ayan hanyoyin da akafi sani don samun ƙoshin lafiya da lafiya shine ta gudu.
Ana yin tseren cikin gida a kan kankara da kuma cikin iska mai tsabta. Koyaushe, yayin horon wasanni, mutum yana jin ƙishirwa. Mutanen da suka fara yin tsere suna tambayar kansu: shin kuna iya shan ruwa da yawa yayin wasan tsere? Akwai ra'ayoyi daban-daban, don haka yana da ma'ana a yi la'akari da batun daki-daki.
Shin ya kamata ku sha ruwa kafin yin tsalle?
An yi imanin cewa adadi mai yawa na ruwa da aka sha a baya zai taimakawa ƙishirwa yayin horo. Wannan maganar gaskiya ce.
Lallai, kafin yin tsalle, jiki bai kamata ya zama mai ƙarancin ruwa ba don samun ƙarfin horo. A lokaci guda, baku buƙatar ɗauke ko dai, yawan ruwa zai haifar da nauyi da ƙyalli a gefe, da tsoma baki tare da yin tsere.
Yadda ake shan ruwa yadda yakamata kafin gudu:
- Kafin yin jogging, ba daga baya fiye da 3 hours ba, - 0.5 lita (kimanin gilashin 2);
- a cikin minti 15-20 - gilashin ruwa 1;
- idan rashin jin daɗi ya taso yayin tsere, lokaci na gaba zai fi kyau a sha ruwa a cikin minti 25;
- sha a kananan sips.
Wannan yana shirya jiki don horo. Na gaba shine gudanar da kanta.
Zan iya shan ruwa da yawa yayin gudu?
Dole ne a samar da ruwa ga jiki a duk tsawon lokacin gudanarwar. Lokacin da mutum ke gudu, zufarsa na karuwa, tare da gumi, har zuwa lita 3 na ruwa yana fita daga jikin mutum, wanda ke bukatar a cike shi. In ba haka ba, rashin ruwa zai faru.
Idan jiki bai karɓi ƙarin ruwa ba, to ƙarfi zai faɗi, jimiri da gudu ya zama ba shi da amfani. Saboda wannan dalili, ɗan ƙaramin jin ƙishirwa yayin guduna yana buƙatar saurin gaggawa. Yana da kyau a hana fitowar wani babban yunƙuri na shan ruwa ta shan sian ruwa sau uku tsakanin mintuna 15-20.
Don kimanta adadin ruwan da ake buƙata, dole ne ku fara sanin sigogin horo masu zuwa:
- yanayin zafi a inda gudu zai kasance;
- Tsarin nesa da sauƙin ƙasa (kasancewar hawan tudu, zuriya);
- saurin;
- nauyin mutum, tsayi da matakin jiki. shiri;
Gumi yayin gudu yana dogara da waɗannan abubuwan, kuma yawan ruwan da ake buƙata ya dogara da shi. Isididdigar gumi a cikin hanya mai sauƙi.
Kuna buƙatar yin haka:
- yi awo da kanku kafin yin jogging;
- tuna adadin ruwan da kuke sha;
- sake aunawa a ƙarshen motsa jiki, bayan shafe gumin zufa da tawul.
Tsarin dabara na kirga yawan zufa kamar haka: an rage nauyi bayan gudu daga nauyi kafin gudu sannan an kara adadin ruwan da ya bugu.
Valueimar da aka samu tana ƙayyade adadin ruwan da ake buƙata. Kada ya wuce adadin zufa.
Yaushe kuma yaya ruwan da za a sha bayan gudu?
Ta hanyar shiga cikin jiki, ruwa yana taimakawa jiki ya dawo daga aikin motsa jiki. Da farko, an dawo da numfashi. Lokacin cin abinci da yawan ruwan da aka sha zai bambanta dangane da burin mai gudu.
Lokacin rage nauyi, ana bada shawarar a guji shan ruwa mai tsawan mintina 15 bayan ƙarshen motsa jiki. Gudun don asarar nauyi yana da ƙarfi da gajere, duk tsokoki suna aiki zuwa iyakar su. Idan ka fara sha kai tsaye bayan gudu, jikinka ba zai sami lokacin warkewa ba kuma ya ci gaba da aiki. Mintuna 15 sun isa hutu. Sannan a sha dan shan karamin sha. Bayan wani kwata na awa, sake sha.
Idan makasudin gudu shine kula da sautin tsoka, to mitoci na ƙarshe na nesa an rufe su da ƙafa, suna barin jiki ya ɗauki numfashi, bayan haka nan da nan za ku iya shan ruwa. A lokuta biyu, ba za ku iya shan ruwa mai yawa a lokaci guda ba. Zai fi kyau a miƙa shi a kan stepsan matakai kaɗan kaɗan.
'Yan wasan da kawai ke bukatar "bushewa" don shirya gasar sun takaita shan ruwa. Poundsarin fam na ruwa yana barin jiki, wanda mutum ke rasa nauyi. Irin wannan tsari ba shi da aminci ga jiki, kuma kilogram ɗin da aka ɓata zai dawo da sauri.
Abin sha bayan gudu?
Hanya mafi inganci don jimre da ƙishirwar ƙishirwa da dawo da jiki shine tsarkakakken ruwa ba tare da gas ba, ba tare da ƙari da ƙazanta ba. Game da dogon gudu da ƙarfin kuzari, zaku iya amfani da ƙarin abubuwan sha na gyarawa.
Wadannan sun hada da:
- Isotonic shine abin sha wanda yake cike ma'aunin acid-base a jiki. Ya ƙunshi ruwa da salts na lantarki: potassium, magnesium, sodium, calcium;
- Hawan jini shine yawan shan makamashi mai yawa a cikin carbohydrates da ake buƙata don dawo da kuzarin da aka kashe yayin gudu.
Ana sayar da su duka a cikin shagunan wasanni ko ana iya yin su a gida.
Duk wani abin motsa jiki bayan shan motsa jiki ya kasance a cikin zafin jiki na ɗaki. In ba haka ba, maƙogwaro da pancreas na iya wahala.
Ba a ba da shawarar shan kofi ko wasu abubuwan sha da ke ƙunshe da maganin kafeyin ko abubuwan sha da ke ciki bayan gudu. Yana motsa tsarin mai juyayi, wanda tuni ya kasance cikin damuwa yayin gudu.
Me zai faru idan baku shan ruwa yayin aikinku?
Idan jiki ya rasa ruwa, rashin ruwa yana faruwa. Yana haifar da mummunan matsalolin lafiya kuma yana iya haifar da cuta. Rashin ruwa yana shafar jini.
Yana yin kauri da fara motsawa a hankali cikin tasoshin, yayin da tsokoki da ke ƙarƙashin aikin jiki na buƙatar ƙarin iskar oxygen, wanda ke tilasta zuciya yin aiki da sauri. Kuma jini mai kauri yana hana wannan aikin. A sakamakon haka, kwakwalwa da tsokoki ba su da iskar oxygen, kuma ga mutum wannan yana bayyana ne ta hanyar jiri da rashin natsuwa a sarari.
Fa'idodi na gudana abune mai ƙaryatwa ga kowane mutum na zamani. Yana daya daga cikin hanyoyin mafi araha don kiyaye lafiyar jiki da lafiyar jiki. Hanyar da ta dace ga wannan aikin tana tabbatar da iyakar sakamako.
Shan ruwa yayin guduna wani mahimmin al'amari ne da ke buƙatar yin la'akari da hankali game da tasirin horo kuma babu cutarwa ga lafiya. Lokacin da bai dace ba, yawan ruwan da zaka sha zai iya haifar da mummunan tasirin kiwon lafiya.
