Don ƙona adadin kuzari kuma sakamakon kawar da santimita da aka ƙi a kugu, kwatangwalo da sauran sassan jiki, yana da muhimmanci a motsa jiki a kai a kai.
Koyaya, ba kawai motsa jiki mai motsa jiki a cikin gyms ko gudu yana haifar da asarar nauyi ba, amma tafiya wanda aka yi akai-akai kuma bisa ga duk ƙa'idodi.
Mutanen da suke tafiya a wasu wurare da rana, misali, kilomita 3-4, sun lura cewa kumburin jikinsu yana inganta, ƙarancin numfashi yana tafiya, kuma nauyi da sifofin gama gari sun koma yadda suke.
Ga yawancin mutanen da ke rage nauyi, yana da mahimmanci a san matakai nawa suke a kan matsakaici a cikin mita 1000, da kuma wane nisan da ya kamata a rufe don alamun da ke kan sikeli su fara raguwa.
Matakai nawa ne a kilomita 1 a kan matsakaita?
Domin sanin matakai nawa suke a cikin kilomita ɗaya, ya kamata ku tantance tsayin mutum. Misali, idan tsayinsa yakai santimita 175, to matsakaicin tsayin mataki ɗaya ya zama santimita 70. Don haka, a cikin kilomita ɗaya, akwai matakai 1420.
Idan mutum yakai santimita 160 - 165, to matakinsa yakai santimita 50. Tare da irin waɗannan alamun, za a sami matakai 2,000 a kilomita ɗaya.
Don lissafin matakan da mutum ya ɗauka daidai, zaku iya amfani da lissafin wasanni na musamman ko shigar da aikace-aikace akan wayarku.
Kalori nawa aka kona?
Lokacin tafiya, da yayin sauran ayyukan wasanni, akwai raguwar adadin kuzari. A matsakaici, bisa ga lissafin masu gina jiki, idan mutum yana tafiya a hankali, amma a lokaci guda, ba tare da raguwa ba, daidai kilomita ɗaya, to zai ɗauki calories 70 - 75.
Koyaya, wannan ƙimar na iya zama mafi girma idan mutumin:
- shawo kan nesa tare da kaya, alal misali, yana da babban jaka a bayansa ko jaka a hannunsa;
- akwai matsaloli a kan hanya, musamman, duwatsu waɗanda suke buƙatar ƙetarewa, hawan dutse, gangaren ƙasa, da dai sauransu.
- ado da kyau;
Yawan sutturar mutum, gwargwadon zufa yayin motsi kuma sakamakon haka, ya ƙona ƙarin adadin kuzari.
- tsunduma a lokacin rani:
A lokacin sanyi, an rage ƙarancin adadin kuzari, sabili da haka, yayin tafiya a lokacin hunturu, yawan cin su ya fi na rani ko bazara ƙaranci.
- tafiya cikin takalmi mara dadi.
An gano cewa idan kuna tafiya a cikin manyan duga-dugai, a cikin takalmin da zai goge ƙafafunku, ko takalmin da bai dace ba, to ana amfani da ƙarin adadin kuzari. Wannan ya faru ne saboda yawan kashe kuzari, wanda ake buƙata don shawo kan hanyar tare da rashin jin daɗi na bayyane, kuma wani lokacin ciwo a yankin kafa.
Kilomita nawa kuke buƙatar tafiya a rana don rage nauyi?
Dangane da ƙa'idodin da aka yarda da su gabaɗaya, an yi imanin cewa don fara rasa nauyi, kuna buƙatar ɗaukar matakai 10,000, saboda haka, yi tafiyar kimanin kilomita 5-7.
Lura: Don yin lissafi, 10,000 yakamata a raba shi da adadin matakai a kilomita daya. Misali, 10000: 1420 = 7.
Koyaya, wannan alamar na mutum ne kuma ya dogara da:
- lafiyar jikin mutum;
- yanayin lafiyarsa;
Ga wasu mutane, yin tafiya mai nisan kilomita daya tuni ya zama nasara, yayin da taken 'yan wasa na iya yin tafiyar kilomita 15 - 20 ko fiye da haka.
- nauyin jiki;
- shekaru.
Yaya nisan da mutum zai iya tafiya a rana ya kamata likitansa ya tantance shi, tun da yake kafa ka'idoji masu zaman kansu cike suke da ci gaban cututtuka da tabarbarewar lafiya, musamman bayan shekaru 50 - 55.
Yaya za a inganta ƙwarewar tafiya?
Yin tafiya bai isa ya rage kiba ba. Kuna buƙatar tafiya a kai a kai, kuma koyaushe ƙoƙari don haɓaka tasirin irin wannan motsa jiki.
'Yan wasa, masu horarwa da masu gina jiki sun ba da shawarar game da wannan:
- Tafiya kwatankwacin jadawalin, misali, zaɓi wannan sau 3 - 4 a mako, da safe.
- Yi tafiya kawai a cikin yanayi mai kyau kuma lokacin da babu cikakkiyar cuta ko wata cuta.
- Guji cin awa ɗaya kafin horo da ƙuntata shan ruwa.
- Sanya tufafi masu daɗi kawai, zai fi dacewa wajan sawu, da masu sneakers (ko masu sneakers).
- Auki ƙaramin kaya tare da kai, alal misali, saka jaka ta baya, a ciki za ku iya sanya ƙananan littattafai 2 - 3.
- Kunsa cinyoyi da fim.
Fim ɗin yana haifar da wani nau'in tasirin greenhouse. A sakamakon haka, mutum zai fara zufa da yawa, adadin kuzari ya ƙone, kuma santimita marasa buƙata sun tafi da sauri.
Hakanan, don haɓaka ƙwarewa, masanan abinci da 'yan wasa suna ba da shawara:
- ku ci kawai daidai kuma kada ku wuce gona da iri;
- awanni uku kafin lokacin bacci, a sha ruwan talaka kawai;
- babu barasa ko shan sigari;
- bayan tafiya, yi atisaye mai sauƙi, misali, lanƙwasa a wurare daban-daban, wuraren da ba su da nisa ko ba ƙafa ba.
Yana da kyau a tuntuɓi kwararru don su iya taimakawa wajen tsara madaidaicin tsarin horo, tare da ba da shawarar abin da zai haifar da haɓaka ƙwarewa, la'akari da duk halayen mutum.
Gudun maimakon tafiya
Mutane da yawa suna mamakin abin da ya fi kyau kuma mafi inganci gudu ko tafiya.
Tabbas, yayin gudu:
- ƙona calorie fiye da lokacin tafiya mai sauƙi;
- amfani da makamashi ya ninka sau 3 sama da lokacin tafiya;
- akwai ƙaruwa cikin samar da gumi kuma, sakamakon haka, saurin rage nauyi.
Idan mutum ba shi da wata takaddama, to ya fi masa kyau ya gudu ko sauya wadannan ayyukan da tafiya.
Koyaya, tafiya ba za'a maye gurbinsa ba kuma yana da amfani sosai lokacin da baza ku iya gudu ko aiwatar da wasu ayyukan motsa jiki ba.
Ana iya lura da wannan idan:
- da ciwon zuciya;
- shekaru sama da 55;
- nauyin jiki da yawa;
- ilimin cututtuka na tsarin musculoskeletal;
Har ila yau, wasu mutane sun cika lalaci don gudu, don haka sun fi son tafiya ta al'ada, wanda, idan aka aiwatar da shi bisa ga duk ƙa'idodi da ƙa'idodi, yana da matuƙar fa'ida kuma yana haifar da kawar da kilogram da aka ƙi.
Ayyukan motsa jiki suna da matukar amfani ga lafiyar jiki, suna haifar da haɓaka cikin kwayar halitta, karfafa garkuwar jiki da haifar da oxygenation na dukkan kwayoyin halitta.
Bugu da kari, irin wadannan lodi suna haifar da raguwar kalori, kuma a sakamakon haka, mutum ya rasa karin fam, musamman idan ya bi duk umarnin da aka ba shi kuma ya ci daidai.
Blitz - tukwici:
- lallai ya kamata ku ziyarci mai ilimin hanyoyin kwantar da hankali kuma ku yi shawara ko zai yiwu a yi tafiya, da kuma irin nauyin da aka yarda da shi na wani zamani, lafiyar jiki, cututtukan da ke akwai da sauran abubuwan;
- yana da matukar mahimmanci yayin karatun don saka idanu kan yanayin gabaɗaya kuma a yanayin idan bugun jini ya fara bugawa da yawa, jiri, duhu a idanun da sauran abubuwan da basu dace ba, sannan a zauna a huci sosai;
- kada a fara motsa jiki idan akwai rauni gabaɗaya, rashin lafiya da sauran lahani a cikin lafiya.
