Amfanin tafiya a matakala don rage nauyi

Yin tafiya a matsayin wasanni ya bayyana a cikin 1964. Wani masanin kimiyya dan kasar Japan ne ya fara kirkirar sa wanda ya kirkiro kirkirar "matakai 10,000".

Ma'anarsa shine auna nisan da aka yi tafiya da kafa, wanda shine abin da mashahuri "masu sashin ilimin sihiri" yanzu suke yi. A cikin wannan labarin, zamuyi la'akari da fa'idodi da cutarwa, tare da magana game da madaidaiciyar dabara don zuriya da hawa.

Fa'idodi da cutarwa daga hawan bene

Aiki na kwanciyar hankali da salon rayuwa marasa nutsuwa suna haifar da ci gaban cututtuka da yawa:

• Kiba - kiba;
• Matsalar zuciya;
• Rushewar hanjin ciki.

Amma abin takaici, mutane sun fara mantawa game da tafiya kuma galibi suna amfani da mota mai zaman kanta, jigilar jama'a ko taksi, koda lokacin tuki na ɗan gajere. A ka’ida, ya kamata mutum ya yi tafiyar 10,000 - 12,000 a kowace rana, amma yanzu 5,000 - 6,000 ne kawai matsakaita.

Yanayi mai kyau na tafiya shine:

• Canja cikin aikin zuciya don mafi kyau;
• An daidaita matakin hawan jini;
• Ana haɓaka wani ɓangare mai mahimmanci - huhu;
• Clesarfafa tsokoki, taimako ya bayyana a cikinsu kuma fata ta matse;
• Na inganta rage nauyi. A cikin dakika 60 kawai na hawa matakala, zaka iya rasa kilo-kilo 50;
• Aseara tsawon rai ta hanyar kiyaye lafiya da karɓar motsin rai mai kyau.

Babu wata cutarwa tabbatacciya a cikin hawa matakala, kawai shawarwarin kiwon lafiya sune waɗanda zasu iya tsoma baki cikin wannan wasan. Za mu bayyana maƙasudin da ke ƙasa a cikin dalla-dalla.

Waɗanne tsokoki ne ke ɗauke da su?

Lokacin hawa matakala, kungiyoyin tsoka masu zuwa suna aiki:

1. Vesan calves, a wasu kalmomin, zaku iya kiran tsokar gastrocnemius. Kasance a gefen baya daga popliteal fossa kanta zuwa diddige;
2. Gyaran gwiwoyi - haɗin gwiwa waɗanda ke ba da lankwashewa da haɓaka gwiwa;
3. Hip biceps - tsoka biceps, wacce take a bayan cinya kuma aka gyara ta zuwa kashi;
4. Gluteus maximus yana ɗaya daga cikin tsokoki mafi ƙarfi a cikin jiki kuma yana da alhakin haɗa ƙashin ƙashi da ƙashi.

Yaya za a hau kan matakala don asarar nauyi?

Kafin horo da hankali na asali, kuna buƙatar tantance ƙimar lafiyarku da lafiyarku.

Dabarar dagawa

Babu takamaiman fasaha, amma akwai jagororin da za a bi:

• Dumi kafin aji;
• Matsayi ya zama koda kuma baya jingina gaba ko baya, wannan yana da mahimmanci. Idan ba ku bi wannan ƙa'idar ba, za ku iya faɗuwa gaba kamar yadda zai fi ƙarfin jiki;
• Legsafafu ya kamata su zama digiri 90 yayin ɗagawa, kuma goyon bayan kansa bai kamata ya kasance a kan ƙafa cikakke ba, amma a yatsan kafa;
• Zaku iya tsayawa kan aikin hannu yayin hawa.

Yadda za a sauka daidai?

Hakanan yakamata a aiwatar da sauka ba tare da lankwasawa gaba da baya ba. Kafin ka hau kan tsani, ya kamata ka gani a hankali inda ya fi kyau ka taka.

Babban kuskure

Mafi yawan kuskuren sun hada da:

• Ba shiri. Mutane suna fatan cewa wannan wasan bai da mahimmanci kamar na wasu, don haka babu buƙatar shirya da ɗumi tsokoki a gabansa. Koyaya, akasin haka, yana da kyau a shirya tsokoki don kaucewa ɓarna da rauni;
• Takalmin kuskure. Kada ya zama mai santsi da kwanciyar hankali, in ba haka ba cikakken motsa jiki ba zai yi aiki ba. Aikin motsa jiki da aka ba da shawara shi ne saiti 2 na jiragen uku (aƙalla matakai 10 a kowane jirgi);
• Ya kamata ku fara horo daga ɗan nesa kaɗan, in ba haka ba gajiya za ta yi yawa kuma ba za a sami isasshen ƙarfi don darasi na gaba ba. Tsofaffi da mata masu ciki suna buƙatar riƙe abin ɗora hannu.

Yayin horo, ya kamata a hankali:

1. Lura da bugun zuciyarka, idan ya hanzarta sama da kashi 80% na farkon, to ya kamata ka tsaya ka huta;
2. Idan gajeren numfashi ya bayyana, ku ma kuna buƙatar tsayawa;
3. Idan ciwo ya faru, ya zama dole a dakatar da horo kuma a tuntuɓi likita, saboda wannan na iya zama alama ce ta rashin lafiya mai tsanani.

Idan hawa matakala bai kawo sakamakon da ake so ba, zaku iya wahalar da motsa jiki:

• Materialsauki kayan nauyi waɗanda za su ƙara nauyi;
• Bayan wucewa ɗaya, yi turawa ko squats.

Yaya yawan adadin kuzari ke ƙone yayin ɗagawa?

A dabi'a, ba shi yiwuwa a faɗi game da ainihin bayanai, tunda kowane mutum daban-daban yana yin tasiri ga aikin jiki.

Misali, mutumin da ke da cikakkiyar lafiyar jiki ba zai rasa nauyi ba kwata-kwata, ko kuma adadi zai zama kadan. Amma mutanen da a baya suka jagoranci salon rayuwa kuma suka yi kiba da sauri za su sa kansu cikin tsari.

A matsakaici, kusan kilo kilo 50 an ƙone a cikin mintuna 15 na horo, bi da bi, zuwa kilogram 500 za a iya ƙone cikin sa'a ɗaya.

Contraindications zuwa matakan tafiya

Contraindications sun hada da:

• Lalacewa ga tasoshin da ke kan ƙafafu;
• Ciwon zuciya;
• Kiba aji 4;
• Matsaloli tare da aikin gani;
• Cututtukan ƙwayoyin cuta;
• Raunin da aka samu yanzu ko a baya.

Reviews da sakamakon rasa nauyi

Ni dan fansho ne, ina zaune a cikin gida mai zaman kansa kuma a lokacin sanyi yana da matukar wahala. A lokacin rani na tsunduma cikin lambun kayan lambu, amma a lokacin sanyi babu abin da zan yi, saboda ɗa ko jika sun tsaftace dusar ƙanƙara, kuma ban kasance cikin kasuwanci ba. Da zarar mun amince da maƙwabcinmu cewa za mu yi tafiya da yamma a kewaye da dandalin.

Entranceofar zuwa gare shi kusan sills 50 kuma, daidai da, adadin ya dawo. Bayan tafiya na mako guda, na rasa kilogram 2, amma ban yi ƙoƙarin rage kiba ba, bi da bi, idan aka sake yin bitar abincin, zai ragu sosai. Baya ga ragin nauyi, bacci ya daidaita, tunda ana yin tafiya da yamma kuma gajeren numfashi ya ɓace.

Maria Ivanovna

Haka ne, ni ma na fara asarar nauyi na tare da mafi ƙarancin zuriya da hawan gida zuwa hawa na 18 a kafa. Dangane da haka, bayan aiki, da jaka tare da siye daga shago, na hau ƙafa.

A karo na farko yana da wahala sosai, amma lokacin da na dawo gida kuma na yi wanka, ba ni da sha'awar cin abincin dare. Yanzu abincin dare na yogurt ne mai ƙarancin kitse, kuma motsa jikina ya shafi sauka da zuwa aiki. A kan ma'auni tuni ya rage kilogram 24 a cikin watanni 6, wanda ba zai iya farin ciki da ni ba.

Andrew

Ina son tafiya kuma a kowace dama ina yi. Misali, makarantar renon yara tazara biyu ce daga gidana, a dabi'ance babu amfanin tafiya irin wannan tazarar tare da yaro, amma ni kadai zan tafi (bayan na dauke shi na tafi karba). Bayan na haihu, na sanya kilogiram 30 a nauyi kuma yanzu bayan barin dokar, shekaru 1.5 sun shude, kuma tuni na warke ta irin wannan horon.

Nina

Ina ganin bata lokaci ne. Ya fi kyau a gudu da a yi irin wannan maganar banza.

Stanislav

Na karanta kyawawan shawarwari kuma na yanke shawarar fara irin wannan motsa jiki kuma. Tabbas zan kara nazari na.

Tatyana

Fa'idodin tafiya sun fi cutarwa yawa, shi ya sa aka ba da shawarar yin tafiya ga yara da manya. A zamanin yau, yin tafiya tsani ya shahara sosai.

A dabi'a, ba kwa buƙatar zuwa nesa da farko, kuna jin cike da ƙarfi, wannan na iya zama cutarwa. Ya kamata ku fara shiryawa, wato, tare da kowane darasi, ƙara nesa a gaba.

Kalli bidiyon: Karanpan da madara pa idodi da magani (Mayu 2025).