Kowace rana mutane suna yin wasu nisan tafiya a ƙafa. Wannan yana faruwa koyaushe, koda lokacin tafiye tafiye yau da kullun zuwa shaguna, makarantu, zuwa aiki. Sau da yawa mutane suna amfani da tafiya, suna fassara shi a matsayin wasa. Yana da mahimmanci la'akari da nisan da mutum yayi shirin tafiya.
Nisan mafi kyau zai zama kilomita 1-3 kowace rana a matsakaicin gudu. Dogaro da sakamakon da ake so, saurin zai iya ƙaruwa ko raguwa. Fa'idodi na irin wannan yawo ba kawai a cikin asarar nauyi ba, har ma a cikin haɓakar jiki mai haɗari da iskar oxygen. Hakanan, yin tafiya yana da tasiri mai amfani akan yanayin jikin gaba ɗaya.
Yaya yawan adadin kuzari ke tafiya?
Anan akwai dangantaka kai tsaye da tazara. Lokacin da mutum yayi niyyar ƙona fiye da adadin kuzari 1000, to dole ne suyi tafiya aƙalla awanni 5, kuma a matsakaiciyar tafiya. Ta hanyar haɗa motsa jiki tare da isasshen abinci mai gina jiki, ana iya samun kyakkyawan sakamako bayan makon farko.
Ana amfani da adadin kalori cikin amfani da tebur na musamman. Amma ba lallai bane a nemi taimakon su. Don lissafin adadin kuzarin da ya ƙone, kawai kuna buƙatar samun ra'ayin nauyin ku da nisan da aka rufe. Tebur yakan ɓatar da mutane ta hanyar bayanan da ba daidai ba.
Don ƙididdige yawan amfani da kalori, kuna buƙatar sanin ainihin nauyin ku. Bugu da ƙari, ba nauyi ba tare da tufafi ba, amma ɗayan da kuke da shi yayin tafiya, tare da jakunkunan ratayoyi da sauran nauyi masu taimako. Rabin wannan nauyin za a kashe kowane kilomitoci.
Don haka, don lissafin adadin kuzari, kuna buƙatar lissafin rabin nauyin kuma ninka shi ta nisan tafiya.
Yaya za a yi tafiya don rasa nauyi?
Ya kamata ku fara daga kilomita 1. Idan mutum bai daɗe da shiga kowane irin wasanni ba kuma duk wani aikin motsa jiki baƙon abu ne a gareshi, to wannan nisan zai zama mafi kyau duka. In ba haka ba, matsaloli game da tsarin zuciya da jijiyoyin jiki, na iya tashi.
Irin wannan nishaɗin zai zama azaba a gare ku kuma wataƙila za ku iya jurewa fiye da mako guda. Don asarar nauyi mara lahani, dole ne a ƙara saurin a hankali, kuma a daɗa shi da kilomita kowane kwana biyu. Yana da kyau a lura cewa tafiya tseren zai kwashe makamashi da yawa na kilomita 5 a awa daya, mutum zai kashe kimanin kalori 400.
Matsakaicin saurin tafiya 5 km / h. A wannan yanayin, mitar mataki na iya bambanta kuma yawan kuzarin da yake cinyewa yana canzawa tare da shi. Amma a lokaci guda, yawan amfani da kilomita bai canza ba.
Wannan sananne ne musamman yayin tafiya cikin sauri. Zai zama alama cewa irin wannan tafiya ta fi dacewa don maye gurbin ta da jogging mai haske. Amma ya cancanci sanin cewa yayin gudu, yawan amfani da kalori ya fi tattalin arziki, kuma ya fi tattalin arziƙi lokacin hawa keke.
Yadda ake tafiya daidai?
Zai zama da alama dukkanmu mun san yadda ake tafiya da kuma yadda ake yin sa. Kuna buƙatar kawo ƙafarku a gaba, sauya tsakiyar ƙarfin nauyi, mataki, yayin rage girman tsakar tsakiyar ƙarfin, wanda yake matakin matakin ƙarshen sacral vertebra.
Wadannan motsi za a iya bayyana su ta amfani da alwatika na isosceles, wanda kowa ya tuna daga tsarin ilimin lissafi na makaranta. Tsawon bangarorin sun fi girman tsawo. Faɗin mataki shi ne tushe na alwatika, kuma ƙafafun kansu su ne tarnaƙi.
Lokacin da aka sauke tsakiyar nauyi, ba a kashe kuzari. A lokacin da ake ɗaga ƙafafu, tsayin tsakiyar nauyi yana ƙaruwa, kamar yadda ƙarfin da ya kai kololuwa ya ke ƙaruwa.
Tare da tsayin tafiya a kai a kai, tsakiyar nauyi yana yin maimaitawa iri ɗaya. Kafa yana motsawa sama da kasa. Lokacin da motsi zuwa ƙasa ya auku, ba a kashe kuzari kuma ba a kashe kuzari. Motsawa sama, akasin haka ke faruwa.
Yaya zaka kara yawan kudin kalori yayin tafiya?
Wasu lokuta kuna son samun sakamako da sauri, kuma babu cikakken lokaci don jinkirin rage nauyi. Maimakon gajiyar da kansu da abinci, da yawa sun yanke shawara don yin rawar jiki a wasanni.
Kamar yadda kuka sani, yin tafiya yana ba ku damar rage nauyi sosai, musamman ma idan kuna amfani da ƙarin lodi ko na'urori na musamman. Amfani da kalori zai taimaka wajen ƙaruwa:
Haɗa hannuwanku
- Lokacin tafiya, zaku iya yin saiti na musamman na aikin hannu.
- Ya ƙunshi cikin sauƙin motsi na jiki, wato, ɗaga hannaye sama, yin juwa da hannaye, tara hannayen tare daga baya.
- Tare da jujjuyawar gaba, ana ba da buƙatu ga jiki, su ne cikin hankulan da ke sa ku ci gaba, yayin kashe ƙarin adadin kuzari.
Weightarin nauyi
- Idan mutum ya taɓa yin wasanni kafin kuma yana da ƙarfin murfin murfin ƙarfe, to, ƙarin lodi na iya zama kyakkyawan ƙari ga tafiya.
- Ya kamata a kara nauyi a hankali.
- A matakin farko, saka nauyin kilogram da yawa na kafafu, sa'annan kara makamai da kara nauyi.
- Ana yin aikin a hankali don kawar da jijiyoyin jijiyoyin jini da kuma ciwo mara ƙima a ƙafafu.
Tafiya da sanduna
- In ba haka ba, ana kiran irin wannan tafiya Scandinavian.
- Wannan tafiya yana amfani da manyan tsokoki a jikin mutum kuma yana ba ku damar kashe 50% mafi ƙarfi fiye da tafiya na yau da kullun.
- Saboda gaskiyar cewa yanayin Scandinavia yana ba ka damar amfani da dukkan ƙungiyoyin tsoka, jiki ba kawai yana saurin fasa mai ba, har ma yana karɓar ƙarin toning da rikitaccen tsoka.
- Wannan tafiya tafi tasiri fiye da gudu, tunda baya sanya damuwa sosai a cikin zuciya kuma baya haifar da sauyawar kashin baya a baya da kuma sakin sassan mahaifa a kafafu.
Sauƙi mara daidai
Yin tafiya a kan ƙasa mai wuyar gaske, wato, ravines, duwatsu, yana ba ku damar haɓaka ayyukan tsoka, yayin haɓaka ƙimar kuzari. Irin wannan tafiya bai kamata masu farawa ko tsofaffi suyi aiki da ita ba, saboda baya ware haɗarin rauni.
Amfanin tafiya
Kuna iya magana game da fa'idar yin tafiya na dogon lokaci. Babban fa'idodi shine lafiyar lafiya idan aka kwatanta da sauran wasanni.
Tafiya yana da kyau don ƙona kitse ta hanyar saturating ƙwayoyin rai tare da iskar oxygen da ƙara lalata mai. Tare da ƙuntatawa na abinci da motsa jiki na yau da kullun, zaku iya rasa extraan ƙarin fam.
Akwai bambanci da yawa na tafiya. Kowane mutum ya zaɓi shirin kansa kuma ya horar da shi yadda ya dace. Idan kana son rage kiba, kana bukatar yin tafiya mai yawa. Zai fi kyau a gwada gujewa jigilar jama'a da ɗaga-hawa.
