Mutumin da ke shirin rasa nauyi ya yi tambaya: "Me zai taimake ka ka cimma sakamakon da kake so cikin sauri - gudu ko tafiya?"
Don amsa wannan tambayar, wajibi ne a kwatanta da kuma nazarin waɗannan nau'ikan motsa jiki. Mutane da yawa suna tunanin cewa motsa jiki mafi motsa jiki shine, da sauri za su iya samun adadi da ake buƙata, kuma su ba da fifiko ga gudu.
Ra'ayoyin masana sune masu zuwa: duka gudu da tafiya wani nau'in motsa jiki ne mai motsa jiki, wanda ke bayar da kyakkyawan sakamako dangane da asarar nauyi.
Gudun gudu
Gudun gudu ana ɗaukarsa mafi shahararriyar hanyar motsa jiki. Tabbas, duk tsokoki na jiki suna cikin aikin gudana, kuma wannan yana haifar da saurin kashe kilocalories. A mafi yawan lokuta, mutanen da suke shirin rasa nauyi suna zaɓar irin wannan nauyin azaman tushen horo.
Amfana
Bari mu duba dalilai da yawa da yasa kuke buƙatar fara gudu:
- Kulawa da nauyi a matakin da ake bukata. Abinci zai iya samun nasarar sakamakon. Amma bayan nauyin ya tafi, abu mafi mahimmanci shine adana sakamako, wanda ba koyaushe lamarin yake ba. Abinci da ƙin cin abinci suna ɓata mutum, ba sa kawo farin ciki. Bugu da ƙari, nauyin da aka rasa zai iya dawowa da sauri idan mutum ya ƙi cin abinci. Motsa jiki da abinci mai kyau sune zaɓuɓɓuka masu kyau.
- Kyakkyawan adadi na dogon lokaci. Duk wani abinci yana haifar da asarar nauyi, yayin da fatar ta zama mai fara'a, tsokoki sun rasa ƙarfinsu. Bayan cin abinci, samun kyakkyawan jiki mai ma'ana ba zai yi aiki ba. Don yin wannan, kuna buƙatar yin motsa jiki. Gudun babbar mafita ce.
- Kin amincewa da hankali a kan amfani da abinci mai cutarwa ga adadi. Mutanen da suke gudu ko motsa jiki a kai a kai suna sane da cutarwar da jiki ya yi ta hanyar cin abinci da abinci mara kyau. Babban kwarin adadi na adadi shine abinci mai sauri, soda, soyayyen, mai, kyafaffen, kayan gishiri da gasa. Sabili da haka, al'adar cin abinci ingantacce da lafiyayyen abinci an ƙirƙira shi a cikin kai. Kuma wannan nasara ce.
- Gudanar da motsa jiki yana taimakawa kare haɗin gwiwa daga cututtukan cututtukan zuciya. Lokacin gudu, babban kaya yana kan kafafu, don haka girgiza tsokoki da ƙarfafa su. Dole ne a zaɓi takalman motsa jiki a hankali don hana rauni. Yakamata ya zama ya zama daidai da yanayin ƙirar kuma ya fito da ƙafa yayin aiki.
- Lokacin da kake gudu, jini yana fara zagayawa da sauri kuma sakamakon haka, bayyanar da fata na inganta. Masu gudu kusan koyaushe suna cikin farin ciki da ƙoshin lafiya a kumatunsu. Gudun yana kawo gamsuwa.
Contraindications
Gudun, kamar kowane irin aiki na motsa jiki, yana da yawan contraindications, wato:
- Gudun gudu ya hana ga mutanen da ke da cututtuka daban-daban na zuciya ko hanyoyin jini. Tare da gazawar zuciya, lahani - zuciya ba ta iya tsayayya da yawan damuwa.
- Tsarin ruwa.
- Tsarin kumburi a kowane bangare na jiki.
- Diseasesananan cututtukan numfashi waɗanda ke tafi tare da ƙaruwar zafin jiki. Lokacin rashin lafiya na cututtuka na yau da kullun a cikin jiki.
- Ciwon miki
- Flat ƙafa,
- Cututtukan tsarin fitsari.
- Tare da cututtuka na kashin baya. Gudun zai yiwu ne kawai bayan kwas ɗin motsa jiki na motsa jiki na musamman.
- Cututtukan tsarin numfashi.
Idan mutum yana shirin ɗaukar tsere da wasa da mahimmanci, ya zama dole a nemi likita. Kuma idan saboda wasu dalilai likitan ba ya ba da shawarar yin wasa, to akwai kyakkyawan madadin - wannan motsa jiki ne na motsa jiki ko tafiya.
Sliming tafiya
Idan mutum baya horo a baya, to tafiya cikakke ce don rasa nauyi. Bayan haka, tare da taimakon tafiya, mutum zai gauraya. Ba ya haifar da halin damuwa a cikin jiki, saboda komai sananne ne.
Saurin tafiya
Tafiya cikin sauri na da matukar tasiri ga rage kiba. Ta hanyar tafiya da sauri, wani lokaci mutum na iya samun kyakkyawan sakamako fiye da yadda yake gudu.
Dangane da bincike, mutum na iya kona kilogram 200 a cikin awa daya na tafiya. A lokaci guda, mai ba ya zuwa ko'ina, kuma jiki yana karɓar kuzari daga glucose, wanda ake samu yayin narkar abinci. Wannan yana nuna cewa bayan jiki ya gama amfani da dukkan sukari ne zai iya zama mai kiba.
Sabili da haka, yayin horo, irin wannan nauyi da ƙarfi ya zama dole, wanda zai yi amfani da dukkanin glucose kuma ya rage mai. Ya zama a sarari cewa dogon, tsananin tafiya na aƙalla rabin sa'a cikakke ne don ƙona mai.
Nordic tafiya
A cikin tsere na gargajiya, babban lodin yana mai da hankali ne akan ƙananan rabin jiki. Na sama baya aiki da cikakken ƙarfi. Don cikakken aikin gaɓoɓi duka, yawo Nordic ya dace.
Ya bambanta a cikin cewa ana amfani da sandunan motsa jiki don motsi. A lokaci guda, aikin tsokar jikin duka yana ƙaruwa har zuwa 90%. 'Sarfin jiki da asarar kuzari za a iya kwatanta su da yin jogging.
Wannan nauyin zai ba ku damar cimma ragowar asarar nauyi ba tare da canza abincin ba.
Bambanci tsakanin gudu da tafiya don asarar nauyi
Akwai labarai da yawa da ci gaban masana kimiyya game da fa'idar gudu. Amma saboda yawan sabawa, bai dace da kowa ba. Yawancin mutane, yawancin tsofaffi, sun fi son yawo. Wanne ke ɗaukar matsakaiciyar motsa jiki.
Lokacin gudu, tasirin gudu yana faruwa, wanda mutum ya fashe kuma ya sauka a ƙafarsa. Lokacin tafiya, ɗayan ƙafafu yana kan ƙasa koyaushe. Wannan shine farkon bambanci tsakanin waɗannan nau'ikan motsa jiki.
Abu na biyu, yayin gudu, kafafu koyaushe suna lanƙwasa. Lokacin tafiya, kowace kafa tana miƙe bi da bi. Lokacin tafiya, ana daidaita baya, yayin da kawai hannayen hannu a gwiwar hannu suke tanƙwara.
Wanne ne ya fi tasiri: gudu ko tafiya don raunin nauyi?
Duk wannan ya dogara ne da matsayin aikin mutum, nauyinsa da shekarunsa. Kamar yadda aka bayyana a sama, tasirin tashi yana faruwa yayin gudu. Duk nauyin ya hau kan ƙafa ɗaya, wanda ke da matukar damuwa idan akwai nauyi mai yawa. Kashin baya yana aiki kamar bazara.
Ana zuwa kusa dashi, sai ya miqe, da saukarsa, sai yayi kwangila da sauri. Idan mutum ya tsufa, to kashin baya ya riga ya sami canje-canje daban-daban. Ari da, tare da nauyi mai yawa, nauyin da ke kan faya-fayen goge yana da girma ƙwarai. A lokaci guda, bayan gudu don shekaru 2-3, zaka iya saya sabon cuta na kafafu ko kashin baya. Saboda haka, idan akwai nauyi mai yawa, idan shekarun ba su kai 18 ba, to ya fi kyau tafiya.
Idan, yayin guduna, bugun zuciyar ka ya wuce wani alama, to tasirin kona mai zai tsaya. Don yin wannan, kuna buƙatar lissafin matsakaicin bugun zuciya yayin horo kuma ku debe adadin shekaru. Bugun jini lokacin tafiya yana da sauƙin sarrafawa. Idan, yin kayan, ba kwa da wuya, amma kuna da damar yin magana, to wannan ita ce hanya mafi kyau don ƙona kitse.
Yaushe ya kamata ka zaɓi gudu?
Ya kamata matasa masu ƙananan kiba su zaɓi gudu. Bayan haka, yawancin nauyi zai haifar da faruwar cututtuka da cuta. Idan babu wasu sabani ga gudu. Tabbas, idan kuna gudu kuma kuna tafiya nesa a cikin lokaci guda, to yawancin adadin kuzari zasu tafi lokacin da kuke gudu.
Sauran ayyukan motsa jiki
Don masu farawa, canza tafiya da gudu babbar hanya ce don shirya cikakken gudu. Hakanan ya zama dole a hanzarta da kuma jinkirta na ɗan lokaci yayin aiki. Wannan hanyar za ta hanzarta saurin tafiyar da rayuwa a jiki.
Bayani game da gudu da tafiya don asarar nauyi
“Gudun shine motsa jiki mafi inganci wanda zai taimaka muku ba kawai rage kiba ba, har ma da matse jikinku. A lokaci guda, babu buƙatar biya don horo a cikin dakin motsa jiki. Bayan haka, duk aikin yana faruwa a cikin iska mai tsabta ”.
Svetlana, 32 shekara
“Gudun ya taimaka min wajen samun adadi na. A'a, Na taba yin motsa jiki a da. Amma guje guje daban ne. Wannan haɓakawa ne a cikin yanayi, yana da gajiya mai daɗi a cikin jiki. Yana da mahimmanci kawai tilasta kanku yin aiki akan kanku kowace rana ”.
Roman, shekara 40
“Na rasa waɗannan ƙarin fam ɗin tare da taimakon abinci. Na yanke shawarar ci gaba da dacewa da gudu. Amma ba zan iya ƙi abinci mai kauri ba, kuma nauyin da ya wuce kima ya dawo. "
Maria 38 shekara
“Lokacin da na fahimci cewa canje-canje masu alaƙa da shekaru suna faruwa a cikin jiki, na yi tunani sosai game da motsa jiki. Gudun bai dace da ni ba Tunda akwai cutar zuciya. Amma ina matukar son yin tafiya. Godiya gare ta, bawai kawai na karfafa zuciyata ba, har ma na karbi caji na kuzari ”.
Vera shekara 60
“Na yi takara bisa kwarewa. Ee, wannan babban kaya ne a jiki, amma ga wadanda suke son rage kiba, abin da suke bukata kenan. "
Lilia 'yar shekaru 16
“Tafiyar arewacin Turai na da sakamako mai kyau. Ba a samar da ƙarin fam ba, an ƙara lafiya kawai ”.
Valentine 70
”Gudu kawai. Babban abu shine cewa akwai wurin da ya dace don gudana. Ina son gudu a kan tashi, kusa da kogi. ”
Anna shekaru 28
A cikin wannan labarin, an yi la'akari da nau'ikan motsa jiki guda biyu - gudu da tafiya. Abin da ya fi inganci da amfani ya dogara da halayen mutum ɗaya na kowane mutum. Abu mafi mahimmanci shine neman lokaci da aiki akan kanku, kuma sakamakon ba zai daɗe da zuwa ba.
