Tsawon gudu don asarar nauyi

Yawancin mutane da suka yanke shawarar fara gudu suna mamakin yawan lokacin da yakamata a yi akan aikin don aikin ya zama mai fa'ida, kuma don ganin sakamakon. A cewar kwararrun masu tsere, masu horarwa da abinci mai gina jiki da masana kiwon lafiya, babu tabbataccen amsa.

Duk wannan ya dogara ne da takamaiman burin da mutum yake bi, jimiri na jiki, horon wasanni, da ƙwarin gwiwa da sha'awa.

Koyaya, duk masu gudu, daga masu farawa zuwa masu ƙwarewa, yakamata su fahimci yadda zasu fara horo daidai, tsawon lokacin da yafi dacewa don ciyarwa akan darasi ɗaya, la'akari da duk abubuwan, saboda a cimma ayyukan kuma bawai illa ga lafiyar ba.

Yaya tsawon lokaci ya kamata ku yi aiki a rana?

Dangane da binciken da masana a fagen wasanni, kazalika, a cewar likitoci, ya fi dacewa idan mutum ya kwashe mintuna 30 zuwa 60 yana gudana a rana.

Koyaya, waɗannan ƙimomin na iya zama ƙasa ko slightlyan ƙasa, ya danganta da:

• matakin lafiyar jiki;

Idan mutum bai taɓa yin tsere ba a da, kuma mafi mahimmanci, baya cikin yanayin jiki mai kyau, to atisayen farko bazai wuce minti 5-10 ba a rana.

• ayyukan da aka sanya su da maƙasudai;
• shekarun mai gudu;
• cututtuka na yau da kullun da kowane irin cuta;
• nauyin jiki.

Tare da babban nauyin jiki, gudu yana da wahala, saboda haka, ya zama dole a ƙara ɗaukar kaya a hankali kuma a hankali.

Gudun neman lafiya

Gudun neman lafiya ana nunawa ga kusan dukkanin mutane, har ma da waɗanda suka tsufa ko kuma suke da wata cuta.

Ga mutanen da ke fama da cututtukan cuta, likitoci ne kawai ke tsara mafi kyawun lokacin da za su yi amfani da shi wajen gudanar da aiki tare da masu koyar da wasanni.

Gabaɗaya, idan mutum baya shirin saita bayanai ko samun sakamako mai girma na wasanni, tare da samun babbar asara, to ya isa gare shi ya ware don tafiyar da mintina 30 a rana, kuma ana bukatar yin hakan:

• Sau 3 zuwa 4 a sati;
• na musamman akan titi;

Motsa motsa jiki a cikin dakin motsa jiki akan mashin din bai dace da lafiyar ku ba.

• a matsakaicin gudu.

Ga tsofaffi, yin gudu a hanya mafi sauƙi shine mafi kyau.

Idan manufofin da aka bi don inganta lafiyar, to irin waɗannan ayyukan ana ba da shawarar farawa tare da tafiya, a hankali juya zuwa gudu.

Cika duk waɗannan buƙatun da ke sama, a cewar likitoci, zai haifar da:

• Inganta aikin zuciya.
• Rage matakan cholesterol.
• Heara haemoglobin.
• Saurin jikewa da sauri akan dukkan ƙwayoyin halitta tare da iskar oxygen.
• Thearfafa garkuwar jiki.
• Rage tafiyar tsufa.

Idan wasannin motsa jiki na farko suna da wahala, kuma babu isasshen ƙarfin jiki da zai iya tafiyar da minti 30, to kuna buƙatar tsayawa a lokacin da ya zama da wahala. Likitoci da masu ba da horo sun yi gargaɗi cewa gudu don sawa da hawaye ba zai inganta kiwon lafiya ba, amma, akasin haka, zai ƙara tsananta lafiya kuma zai iya haifar da tsanantawar cututtukan da ake da su.

Gudun don wasan motsa jiki

Don cimma nasarar wasan motsa jiki, dole ne a la'akari da abubuwa da yawa:

• horo na jiki;
• nisan da dan wasan ya yi niyyar rufewa a karshe;
• matakin jimirinsa.

A cikin yanayin lokacin da mutum ya kasance mai horar da 'yan wasa kuma ya sha shiga marathons, kuma mafi mahimmanci, yana shirin yin tafiya mai nisa, to ana ba shi shawarar shawo kan kilomita 65 - 70 a mako.

Ya bayyana cewa kuna buƙatar gudu kilomita 10 a rana ɗaya.

Bugu da ƙari, ana bada shawara don gudu:

• a cikin safiya na safe, mafi kyau, daga 6 zuwa 11 am;
• a matsakaicin gudu;
• Ba tare da tsayawa ba;
• tare da hanyar da aka riga aka zaɓa da kuma hanyar tunani.

Professionalwararrun athletesan wasa da ke shiga tsere-tseren yau da kullun ko tsere na tsawan kilomita 40-50 suna gudun kilomita 600-900 a wata.

A lamarin idan mutum yayi niyyar rufe tazarar kilomita 10-15 kuma baya cikin kwararrun 'yan wasa, to ya isa gare shi ya yi tafiyar kilomita 3-5 a rana.

Gudun gudu

Idan kin yi kiba, likitoci galibi suna bayar da shawarar yin tsere.

Don rasa nauyi, kuna buƙatar ciyar da minti 20-30 a rana akan irin waɗannan wasannin motsa jiki, kuma ya kamata a yi komai bisa ga makirci bayyananne:

• fara tsere tare da dumi na farko;

A cikin dumi-dumi, yana da kyau a hada da lankwasawa, jujjuyawa, guraben nesa, da tsalle a wuri.

• bayan dumi, ya kamata ku yi tafiya na minti 1 - 1.5, sannan ku canza zuwa tsaka-tsakin gudu;
• a karshen darasin, sake tafiya don mintina 1.5 - 2.

An ba da izinin ciyar da minti 5 - 10 don farkon zaman tare da babban nauyi.

Kari akan haka, idan mutum ya bi makasudin rasa nauyi, to yana bukatar:

• kai shi horo 3 - 4 sau sau a mako;
• gudu a lokaci guda;
• shirya abinci tare da mai gina jiki;
• hau kan ma'auni sau ɗaya a mako;
• sanya tufafi na musamman, kamar su ɗakunan kwalliya, wanda zai sa ka ƙara zufa kuma, sakamakon haka, ka rage kiba.

Masana ilimin gina jiki da masu bayar da horo sun bayar da shawarar cewa duk mutanen da ke da ƙarin fam su riƙe littafin da za su rubuta adadin lokacin da aka kashe a guje, nauyin jiki, da abincin da ake ci kowace rana.

Ta yaya zan zaɓi wuri na na wasa da sutura?

Nasarar nasarar sakamakon da aka saita ya rinjayi wurin da mutum zai yi takara, da tufafi.

Athleteswararrun 'yan wasa da masu horarwa suna ba da shawarar gudu:

• a wuraren shakatawa;
• a filayen wasanni;
• a wuraren da aka keɓance musamman;
• a bayan gari.

Babban abu shine a cikin wurin da aka zaɓa:

• babu motoci da kuma taron jama'a masu yawa;
• akwai shimfidar hanya, zai fi dacewa kwalta;
• akwai kujeru kusa da nan.

Batu na karshe ya dace da masu gudu ba masu sana'a ba, da kuma mutane masu kiba. A yayin da suka ji ba su da lafiya ko sun gaji sosai, za su sami damar su zauna a kan benci su ɗan huta kaɗan.

An ba da wani matsayi daban don zaɓin tufafi.

A cewar masana a fagen kiwon lafiya da wasanni, don tsere, don su yi tasiri, yana da kyau a zabi:

A tracksuit cewa:

• dace da kakar;
• yayi daidai a cikin girma;
• sanya daga kayan halitta da na numfashi;
• baya hana motsi ko'ina kuma baya shafawa.

Idan babu suturar waƙa, to an ba da izinin tafiya don gudu cikin wando ko gajeren wando, da kuma T-shirt. Idan sanyi ne, to sanya sutura da jaket a saman, babban abu shine haske ne kuma ba dogo bane.

Sneakers cewa:

• dace da girma;
• kar a hana motsi;
• huhu.

Hakanan yana da mahimmanci cewa ƙafa ba suyi gumi a cikin sneakers ba, kuma ko da bayan tsayi da yawa babu masu kira ko'ina.

Halin wasanni ko madaurin hannu.

Fita don horo ba tare da hat ba, musamman a lokacin sanyi, yana da haɗari. Akwai haɗarin haɗari cewa mutum bayan irin waɗannan tsere zai sami zazzaɓi, ciwon kunne, har ma ya ji zafi a yankin kai.

Abubuwan hanawa ga yin gudu

Ba dukkan mutane bane zasu iya gudu, koda a cikin sauki da kuma gajeren hanya.

Doctors sun bayar da shawarar sosai don barin irin wannan motsa jiki idan mutum yana da:

1. Babban matsa lamba.
2. Fitilar kai, rauni, ko duhu a gaban idanuwa.
3. Mura ko sanyi.
4. Matsaloli tare da tsarin musculoskeletal.
5. Ciki.
6. Bargajewar ƙafafu.
7. Cututtukan zuciya.

Likita ne kawai zai iya ba da amsar ko da kuwa a guje. Hatta kasancewar duk wata cuta ba dalili ba ne don ƙin irin wannan horo, kawai a wannan yanayin za a zaɓi dabarun mutum kuma a ba da ƙarin shawarwari, alal misali, tafiyar da ba ta wuce minti 5 a rana a hanya mai sauƙi ba.

Gudun sake dubawa

Watanni uku da suka gabata, na sanya wa kaina maƙasudin manufa - don isa layin ƙarshe a tseren kilomita goma sha biyar. Don yin wannan, na yi tafiyar kilomita 10-12 sau huɗu a mako, kuma na yi shi daga 7 na safe. Ari da, na je gidan motsa jiki, inda na sami horo mai ƙarfi, sannan kuma na kula da irin abincin da nake ci, galibi na yawan cin furotin da 'ya'yan itatuwa. Yanzu na ji dadi sosai kuma na shirya yin nasara.

Anton, shekaru 25, Bryansk

Tun daga ƙuruciyata, na yi kiba, kuma a cikin 'yan shekarun nan na sami ƙarin ƙarin fam. Tare da mijina, mun yanke shawarar gudu, shi ne don kiwon lafiya, kuma ni, don jefa aƙalla kilo 8 - 10. Munyi watanni 2.5 muna aiki kowace safiya sau uku a mako a wurin shakatawa kusa da gidanmu.

A farkon farawa, zan iya yin gudu na mintina 2 - 3 kuma kaina ya fara juyawa. Yanzu zan iya saukin gudu na mintina 20 a hanya mai sauki kuma har ma in sami babban jin dadi daga gare ta. A sakamakon haka, nauyin ya fara raguwa, kuma yanayin lafiyar gaba ɗaya ya inganta sosai.

Tamara, 51, Chelyabinsk

Na gamsu da cewa gudu shine mafi kyawun wasanni wanda zai baka damar kasancewa cikin kyakkyawan yanayin jiki, saurin zubar da fam, da inganta lafiya. Nakan yi tsere sau uku a mako, kuma ina yin hakan a kusan kowane yanayi.

Maria, 29 shekara, Samara

Ina da nauyin kilogram 101 kuma nauyi na koyaushe yana ƙaruwa. Likitoci sun sanya abinci kuma sun tsara sau 4 a mako. Da farko, da wuya na ma yi tafiyar kilomita 1 - 1.5, amma bayan wata daya na motsa jiki na fara gudanar da tafiyar da mintuna 20 a rana, kuma mafi mahimmanci, nauyin ya fara raguwa.

Nikolay, 43, Voronezh

Gudun shine hanya mafi kyau don ƙarfafa tsokoki, inganta ƙoshin lafiyar ku, da rage nauyi. Na yi tsawon watanni uku, na kan yi gudu na mintina 25 a rana, kuma sakamakon haka, na rasa kilogram 11.

Olga, 33, Moscow

Yin jogging na yau da kullun, wanda aka gudanar bisa ga duk ƙa'idodi, kazalika a ƙarƙashin kulawar likitoci da mai ba da horo, na iya ƙarfafa tsokoki, inganta lafiya, da kuma rage nauyi. Babban abu ba shine fara farawa ba tare da fara tuntuɓar kwararru ba kuma sannu a hankali ƙara haɓaka.

Blitz - tukwici:

• aiki kawai a cikin tufafi masu kyau da takalma;
• kada ku yi gudu idan akwai sanyi, ruwan sama ko iska mai ƙarfi a waje;
• idan kun ji ba shi da kyau, yana da kyau a jinkirta darasin zuwa wata rana.

Kalli bidiyon: Subhanallah Yadda Hotunan Rahama Sadau Suka Jawo tonan Asiri a Tayi zina da Aurenta (Nuwamba 2024).