Kilomita nawa ne a kowace rana ya kamata ku yi tafiya?

Doctors da yan wasa sun ce - motsi rai ne, kuma rashin motsa jiki yana haifar da rushewa a cikin aikin tsarin masu mahimmanci. Sabili da haka, tambayar ta al'ada ta taso - nawa ne za a kashe a rana?

Amfanin tafiya da lafiya

Fa'idodin tafiya a bayyane suke - mai sauƙi, mai araha na motsa jiki wanda ba shi da wata ma'ana, wanda zai iya sautin jikin jariri da tsofaffi.

Menene fa'idar irin wannan aikin:

1. Yana ƙarfafa dukkan tsarin musculoskeletal, kamar yadda suke faɗi daga sama zuwa diddige.
2. Yana da sakamako mai kyau akan daidaituwa da tsarin tafiyar matakai na rayuwa.
3. Increara matakin oxygen a cikin jini kuma yana inganta zagayawarsa cikin jiki.
4. Yana ƙarfafa tsokawar zuciya da daidaita hawan jini.
5. Yana kara sautin dukkan gabobi da tsarin jiki, yana rage matakan cholesterol mai cutarwa a cikin jini.
6. Yana motsa aikin gabobi kamar hanta da acid mai ƙanshi, huhu.

Ari da, yana taimakawa wajen jimre wa damuwa da haɓaka aikin kwakwalwa, yana daidaita tsarin juyayi na tsakiya kuma yana taimakawa wajen samar da hormone na farin ciki - endorphin.

Babban fa'idarsa shine sauki. Kuma ya isa wucewa ta wasu tsaiko daga / zuwa aiki, tafiya zuwa shagon.

Kilomita nawa kuke buƙatar tafiya a rana?

Tafiya hanya ce ta karfafawa da inganta dukkan jiki, kuma kamar yadda likitoci da yawa suka lura, ya isa tafiya a matakin kusan 5-6 km kowace rana.

Ga lafiya

Me kuke buƙatar shiga don lafiyar ku? Idan mukayi magana game da karfafawa, ci gaba mai mahimmanci a cikin kiwon lafiya, yana da daraja mu shiga kusan matakai dubu 10-12 a rana. Amma likitoci suna kasafta nasu matakan, la'akari da shekaru da jinsi.

Ga mata, bayanan suna kama da wannan:

1. 18 - 40 shekara - an daidaita alamar a kusan matakai 12,000.
2. 40 - 50 shekaru - 11,000 matakai
3. Ga rukunin shekaru daga 50 zuwa 60 shekaru - a kan matsakaici, yana da kimanin 10,000
4. Kuma sama da shekaru 60 - 8,000 sun isa.

Ga namiji mai shekaru 18 - 40 - ka'ida 12,000 ne, kuma bayan shekaru 40 - 11,000. Kamar yadda masana kimiyya suka lura, waɗannan alamomi ne masu matsakaici kuma idan kuna tunanin mafi kyau game da yanayin jiki ya fi ko lessasa, yi shi.

Akwai gazawa: kwanan nan aka yi aikin tiyata da tsananta cututtukan cututtuka na yau da kullun, cututtukan cututtuka da rikicewar tsarin musculoskeletal. A wasu lokuta, yin tafiya kawai yana da amfani.

Sliming

Idan aikinku na farko shine rage nauyi da kuma tsaurara adadi, to tafiya zata taimaka da wannan, mafi mahimmanci, ya kamata ya kasance a cikin yanayin horo mai tsanani, kuma ba tafiya mai sauƙi ba. A wannan yanayin, tseren tafiya zai dace da ku - saurin saurin aƙalla ɗaya da rabi - awanni 2 / rana.

Amma kada ka ɗauki hanzari kai tsaye ka shawo kan tazara mai nisa a ciki, fara da gajeren zango ka zaɓi hanyar da ta dace da kanka a farkonka:

1. Don cikakken yaƙi nauyi, yana da daraja tafiya matakai 10,000 a kowace rana - fara da ƙaramin nauyi, a hankali ƙara yawan matakai da lokacin horo.
2. Zaɓi saurin horo a ƙimar kilomita 1 a cikin minti 10 - a cikin yanayin da aka gabatar don rasa nauyi, ya kamata ku yi tafiyar aƙalla kilomita 12 a rana.
3. Extraarin ƙarin fam - ƙarin nisan miloli, amma don haɓaka aikin, zaku iya horarwa da nauyi. Waɗannan sune takalma masu nauyi ko nauyi don ƙafa da hannu, bel na musamman.
4. Don rage nauyi cikin nasara zai taimaka matuka hawa da sauka da mazauna manyan gine-gine, bai kamata ku yi amfani da lif ba. Kuna da tsani da kuma motsa jiki don rage nauyi.
5. Babban abu yayin aiwatar da tafiye-tafiye mai tsanani shine saitin numfashi - don matakanku 3 yakamata ku ɗauki zurfin, cikakken numfashi, da matakai uku gaba, ɗauki dogon numfashi.

Ari da, tabbas ya kamata ku sake nazarin abincinku.

Ga tsofaffi

Kuma nawa ne farashin mutanen da suka tsufa su wuce - lambobin su. Ka tuna cewa ga mata masu shekaru 50-60 wannan adadi yana da matakai 10,000, sama da 60 - 8,000, ga maza sama da 40 wannan adadi an daidaita shi a kusan matakai 11,000.

Amma a gaban wasu cututtukan, wannan adadi na iya zama ƙasa da shi, ko ma a cire shi gaba ɗaya na tsawon lokacin gyarawa da dawowa.

Hakanan yana da mahimmanci la'akari da wasu dokoki:

1. Kar ka manta game da madaidaicin matsayi.
2. Gwada rarraba kaya daidai.
3. Rike saurin da aka saita a farkon farawa.
4. Numfashi ba ta bakin ku ba, amma ta hancin ku - masu farawa sau da yawa basa yin wannan nan da nan, amma yana da daraja a gwada.
5. Bai kamata ku yi tafiya da ƙafa a kan cikakken ciki ba, amma ya fi kyau ku ɗauke su da safe.
6. Koyaushe lissafa hanyar ku domin ku sami isasshen ƙarfi don dawowa.

A farkon farawa, ya dace a saita tafiyar hawainiya, kuma bayan irin wannan ɗumi-ɗumin, zaku iya ci gaba zuwa yanayin saurin tafiya.

Bayani

Kwarewata ta farko game da horo a kafa ta fara ne tun a 1998 - bayan kammala karatun ne na samu aiki na na farko a Kiev kuma tafiya ba wai kawai gwagwarmaya da nauyin da ya wuce kima ba ne, amma kuma ya zama sanadin sanin garin. A ka'ida, yin tafiya ya zama al'ada kuma zan gaya muku - abu ne mai kyau.

Irina

Na san fa'idodin yin tafiya na dogon lokaci, amma ba zan iya shiga cikin yanayin da ya dace ba, amma lokacin da aka gano ni da matsaloli na zuciya da haɗin gwiwa, sai na sanya shi doka in koma gida daga aiki. Tuni a cikin rabin shekara, manyan ci gaba sun kasance sananne.

Tamara

Tun daga ƙuruciyata, na ɗauki al'adar tafiya kuma a yanzu, a shekaru 63, ciwon ƙafafu da haɗin gwiwa ba shine zancena ba. Yi tafiya kuma kada ku sha wahala daga yawan nauyi da zuciya, haɗin gwiwa.

Igor

Na kwashe tsawon watanni 9 ina tafiya aiki da gida, kilo 20 na rasa. Bayan ta haihu, ta murmure sosai, don haka tambayar ta taso game da mayar da adadi kamar yadda yake. Tabbas, da yawa zasu ce yaron ya kwashe duka ƙarfinsa, amma ba - jaririn yana zaune tare da kakarsa, kuma saboda lalura, ya kamata in tafi aiki na tsawon watanni 5. Ina yi wa kowa nasiha.

Olga

Lokacin da ban zauna aiki ba a cikin hunturu, na murmure sosai, amma a lokacin bazara na sake samun aiki na lokaci-lokaci, kodayake ban dace da wando na ba. Kodayake a aikina na mai tsaro, amma na taka. Kuma ba za ku zauna ba - tare da tazarar awanni uku ya wajaba don ƙetare babban yankin na shuka. Cikin sauri ya dawo ya zama sifa.

Oleg

Yin yawo wani aiki ne mai matukar alfanu ba tare da la'akari da shekaru, matsayi da kuma dacewa ba. Kuma idan kun bi dokoki masu sauƙi, kun inganta lafiyarku da adadi.

Kalli bidiyon: Abubuwan da zaka yiwa matarka idan ka dawo daga aiki - Zamantakewar ma aurata (Nuwamba 2024).