Don kyan gani, kuna buƙatar kula da rayuwa mai kyau. Wasanni kayan aiki ne mai mahimmanci a cikin wannan lamarin. Hanya mafi kyau don ƙona kitse shine tare da haɗuwa da motsa jiki daban-daban (gudu, dacewa, keke, tafiya, da sauransu).
Tare da motsa jiki na yau da kullun, zaka iya saurin ƙona kitse a cikin maza. A wannan yanayin, dole ne ku yi horo a cikin takalman da suka dace. Ingancin azuzuwan ya dogara da yanayin cyclicality da haɓakar tsari a cikin lodi.
Shin yin wasa yana da tasiri don ƙona kitse mai ciki a cikin maza?
Yin kiba yana da haɗari biyu ga maza kamar na mata. Sabili da haka, yana da mahimmanci ga maza su kiyaye jikinsu cikin kyakkyawan yanayi.
Daya daga cikin wurarenda suke da matsala a jikin namiji shine ciki. Kitsen da ake sakawa a ciki yana da haɗari sosai. Wannan kitse daidai likitoci suka zarge ta da kara matakan cholesterol. Bugu da kari, kitse mai ciki na iya taimakawa ga ci gaban cututtuka daban-daban.
Gudun hanya ce mai yuwuwa don rasa mai mai. Da farko dai, abinci mai gina jiki yana da mahimmanci don rage nauyi. Koyaya, motsa jiki na yau da kullun na iya taimakawa rage nauyin jiki gaba ɗaya.
Lokacin gudu, duk tsokoki na mutum suna aiki, ana aiwatar da matakan rayuwa. Motsa jiki yana ƙona adadin kuzari da yawa. Saboda haka, gudu yana da tasiri don ƙona kitse mai ciki a cikin maza.
Fatunƙarar cikin ciki a cikin maza
Gudun hanya ce mai tasiri don ƙona kitse. Amma, koyaushe kuna buƙatar tuna cewa irin wannan horarwar tana da tasiri kawai a haɗe tare da daidaitaccen aikin yau da kullun da abinci mai kyau.
A wannan yanayin, dole ne a yi la'akari da abubuwan da ke tafe:
- Horo na yau da kullun. Regular yana ɗayan abubuwan nasara. Azuzuwan da suka ɓace sun zama babban dalilin da yasa ake samun rikicewar al'amuran yau da kullun.
- Daidaita dabarar gudu. Idan kai ɗan farawa ne kuma ka yanke shawarar fara gudana, to kana buƙatar koyon madaidaiciyar dabara. Kuna iya amfani da sabis na ƙwararren mai koyarwa ko ɗaukar horo da kanku.
- Wuri don wasanni. Wajibi ne a gudanar da darussa daga titunan ƙura da titunan birni. Athleteswararrun athletesan wasa suna ba da shawarar su yi gudu da sassafe. A wannan yanayin, za a iya guje wa kwararar mutane. Mafi kyawun wurare don horarwa: wuraren shakatawa, titunan ƙasa, filin wasa, da dai sauransu.
- Tufafi da takalmi. Don horo, kuna buƙatar amfani da kayan wasanni na musamman. Hakanan kuna buƙatar zaɓar takalma masu dacewa waɗanda zasu ba da ta'aziyya yayin aikinku.
Yadda za a zabi wurin horo?
Da safe za ka ga mutane suna ta yawo a titunan birni. Kuna iya ganin mutane suna gudu a filayen wasa, filayen wasanni, haka kuma a kulab ɗin motsa jiki da wuraren shakatawa.
Kuna iya gudu ko'ina. A lokaci guda, kada ku yi gudu kusa da yankunan masana'antu da hanyoyi masu cunkoso. A irin waɗannan wuraren, iska ba ta da kyau, saboda haka ba a so motsa jiki.
Yi la'akari da shahararrun wuraren motsa jiki:
- Mashin taka. Gidan motsa jiki yana dacewa a lokacin hunturu. Wannan shine wuri mafi aminci don yin wasanni (babu haɗari ko cikas).
- Gandun daji Yana ɗayan mafi kyawun wurare don horo koyaushe. Gudun kan hanyar gandun daji abun farin ciki ne.
- Filin wasa Shin wuri ne mafi kyau don horar da wasanni. Shafin na musamman yana ba da babban matakin ta'aziyya.
- Wuraren shakatawa Zai fi kyau ayi horo da safe. A wannan yanayin, za a sami ƙananan masu wucewa. Dole ne kuyi tafiya tare da hanyoyi, don haka kuna buƙatar zaɓar takalmin da ya dace.
- Titunan garin. Tabbatar zaɓi wuri nesa da manyan titunan birni. Gudun kan kwalta na iya haifar da cututtuka daban-daban. Sabili da haka, kuna buƙatar zaɓar madaidaiciyar takalmin gudu. Kyakkyawan takalmin gudu zai rage damuwa a ƙafafunku da haɗin gwiwa. Tafiya cikin titunan birni yana buƙatar ƙirar da ta dace.
Hakanan kuna buƙatar zaɓar lokacin da ya dace don horo. A wannan yanayin, ya zama dole a yi la’akari da halayen mutum na mutum. Abin da ya dace da mutum ɗaya bai dace da wani ba sam. Wasannin maraice sun dace da mutum ɗaya, motsa jiki na safe na wani.
Daidaita dabarar gudu
Gudun abu ne na halitta ga mutum. Koyaya, masu farawa suna buƙatar koyon madaidaiciyar dabara.
Bari muyi la'akari da manyan shawarwarin:
- Dole ne a ɗaga ƙafafu a kuɗin hip.
- Numfashi mai motsa jiki.
- Wajibi ne a sanya ƙafa daidai.
- Cikin na bukatar jan kadan.
- Kiyaye jiki yayi tsaye.
- Ya kamata a tanƙwara hannayen a gwiwar hannu.
- Matakan ya zama haske.
- Shakata kafadunku yayin gudu.
- Rike kai tsaye.
Regular da kuma tsawon horo
Ba kwa buƙatar motsa jiki kowace rana. Dole ne mutum ya kusanci. Wani mutum yana son motsa jiki - sau ɗaya a mako, kuma wani - sau biyar a mako.
Masu farawa suna buƙatar horarwa na mintina 10. Dole ne a ƙara ɗaukar kaya a hankali. Tare da motsa jiki na yau da kullun kawai zaka iya ƙona kitse mai ciki.
Yadda ake numfasawa daidai yayin gudu?
Don ƙona kitse na ciki, kuna buƙatar numfashi da kyau lokacin motsa jiki. A lokacin hunturu, wajibi ne a numfasa kawai ta hanci. Tare da numfashi na baki a lokacin hunturu, haɗarin kamuwa da cututtuka daban-daban yana ƙaruwa.
A lokacin rani, zaku iya amfani da duka hanci da bakin ku. A wannan yanayin, numfashi ya zama mai rhythmic.
A wannan yanayin, inhalation ya zama mai zurfi. Lokacin shaƙa, tsokoki na ciki ya kamata su shiga. Ya kamata numfashi ya zama ya fi shi gajarta sau 2.
Contraindications don gudu
Akwai adadin contraindications ga wasanni.
A wane yanayi likitoci ke hana wasanni:
- asma na birki;
- thrombophlebitis na ƙananan hanzari;
- zafi;
- mummunan cuta;
- amosanin gabbai;
- mitral stenosis;
- osteoarthritis;
- tari;
- cututtuka daban-daban;
- intervertebral hernia;
- cututtuka daban-daban na kullum.
Bayani game da rasa nauyi
Na yi kitse da yawa a cikina. Na fara gudu sau 3 a mako. Motsa jiki daya tsawan mintuna 40. A cikin kwanaki 50, na yi nasarar rasa kilo 8. Na yi farin ciki da sakamakon. Yi sakamako ga kowa.
Oleg
Yayinda yake yaro, yayi kiba sosai kuma yayi kokarin rage kiba koyaushe. Duk kokarina ya zama a banza. Wata rana wani aboki ya ba da shawarar ya gudu da safe. Na yarda. Ina matukar son shi. Har ma na sayi kayan motsa jiki da takalmin gudu. Motsa jiki yana da kyau don ƙona kitse mai ciki. Na yi rashin nauyi Duk da haka, na ci gaba da yin wasanni.
Sergei
Koyaushe yana son ƙona kitse mai ciki. Ba zan iya yin ta kowace hanya ba. Na yanke shawarar fara gudu a kulab din motsa jiki. Motsa jiki na yau da kullun ya taimake ni yaƙi da ƙiba mai yawa. Na rasa kilogiram 15 Na rabin shekara. Na yi farin ciki da sakamakon.
Nikolay
Na kasance cikin harkar wasanni tun ina yara. Amma, bayan shiga jami'a, babu lokacin isa, don haka na daina karatun. A lokacin karatuna, na sami abubuwa da yawa, kitse mai yawa ya bayyana a cikin cikina. Na yanke shawarar gwada gudu don kona kitse. Na fara ne da mintuna 20, yau kuma na tsawan minti 40. A cikin watanni 8 na rasa kilo 10
Victor
Na yi wata uku ina gudu da yamma. Na rasa kilo 9 Na canza zuwa ingantaccen abinci mai gina jiki, sannan kuma na sake yin kwaskwarima ga ayyukan yau da kullun.
Eugene
Domin ƙona kitse na ciki, kuna buƙatar cin abinci mai ƙoshin lafiya. Bugu da kari, daidaitaccen aikin yau da kullun muhimmin yanayi ne na rasa nauyi. Akwai takunkumi da yawa don gudana, saboda haka kuna buƙatar yin gwajin jiki kafin fara wasan motsa jiki.
Don horo, kuna buƙatar zaɓar wurin da ya dace. Bada fifiko ga wuraren shakatawa, filayen wasa da kulab ɗin motsa jiki. Tabbatar da bin tsarin motsa jiki.
