Daga mahangar lamuran motsa jiki, gudu shine yanayin halittar jiki wacce halayenta suke bunkasa. Sakamakon haka, ƙarfinta da ƙwarewarta suna ƙaruwa kowace shekara ba kawai ga 'yan wasa ba, har ma da wakilan sauran wasanni masu ƙarfi. 
Halin da ake nunawa ga halaye masu amfani na gudu ba bayyananne bane. Wadansu na daukar shi magani ne ga kusan dukkanin cututtukan da aka sani, wasu kuma suna ba da shawarar guduna kadan-kadan, suna kiran cutuka masu yawa a jiki.
Kasance haka kawai, magoya baya, abokan hamayya da waɗanda suke tsaka-tsaki game da lamuran tafiyarwa suna ƙoƙarin cimma buri ɗaya - don cimma matsakaiciyar sakamako tare da ƙaramar ƙoƙari. Wayaya daga cikin hanyoyin da za a iya saduwa da ƙimar-ƙimar ƙa'ida shine gudu tare da nauyi a ƙafafunku.
Fasali na gudu tare da nauyi a kafafu
Akwai manyan fasali guda biyu na gudana tare da nauyi - gudu ya fi wahala; sakamakon zai bayyana da sauri. Ba tare da la'akari da nauyin nauyi ba, rashin kuzarin jiki yana ƙaruwa, yana sa ya zama da wuya a daina tsayawa kuma yana da raɗaɗin faɗuwa.
Wanene don
Ana iya raba gudu tare da nauyi zuwa gudu don dalilai na kiwon lafiya da lafiyar jiki. Sabili da haka, kilogiram 1.5 akan ƙafafu yayi daidai da 8-10 kg akan bel.
A matsakaita, gudana tare da nauyi, zaka iya rasa karin fam sau 3-5 da sauri, ma'ana, kar ayi shekara 1, amma watanni 2-4, ko gudu ba awa 1 ba, amma mintuna 12-15 a rana.
A kusan kowane irin motsa jiki mai motsa jiki, yin jogging da nauyi a ƙafafunku, zuwa ɗaya ko wani, an haɗa shi cikin shirin horo na gaba ɗaya. Ga waɗanda suke yin tafiya mai nisa daga lokaci zuwa lokaci, wannan kyakkyawar dama ce ta haɗuwa da motsa jiki da motsa jiki a cikin motsa jiki don tsotse dukkan tsokokin ƙafafu da cinyoyi.
Me wannan gudu zai bayar?
- Gaggauta isar da iskar oxygen zuwa kwakwalwar kwakwalwa.
- Yana ƙarfafa tsarin zuciya da jijiyoyin jini.
- Yana hanzarta ƙona kitse.
- Yana bayar da koda yin famfo na tsoka.
- Zai ƙara ƙarfin hali, kuma wannan ƙaruwa ne a sakamakon wasanni da kawar da ƙarancin numfashi.
- Theara tsere (lokacin fashewar ƙafafu) - fa'ida ga waɗanda ke tsunduma cikin tsayi da tsayi mai tsayi, ga waɗanda suka shawo kan matsaloli yayin gudu da kuma ga masu tuka keke waɗanda ke son hawa a ƙasa kaɗan.
- Kyakyawan bayyanar kafafu. Kuna iya nunawa a bakin rairayin bakin teku, a cikin gidan wanka, solarium, da sauransu.
Waɗanne tsokoki suke aiki?
Yana gudana tare da jami'ai masu auna nauyi wanda zai baka daman tsotse dunduniyar dunduniya da dunduniyar kafa, kuma wannan yana da matukar wahala ayi akan simulators.
Tsokokin ɗan maraƙi, tsokoki na cinya na gaba da na baya, da ƙwanƙwasa da tsokoki na ƙananan latsa kuma suna aiki. Nauyi masu nauyi a ƙafafu yana ba da ɗan damuwa a kan kashin baya, yayin da ake yin famfo na tsoffin ƙwayoyin kafa.
Fa'idodi
- gajeren lokacin tsere.
- hadaddun ci gaban kafafu na cinya da latsawa, gami da tsokoki na ginshikan kashin baya.
- 5 sau fiye da kilocalories sun ƙone fiye da lokacin aiki na al'ada. Abubuwa masu amfani, sabanin gudummawa na yau da kullun, ana shagaltar dasu sosai a cikin mai mai yayin da suke shiga cikin myofibrils (protein fiber).
- adana lokaci akan rarraba adadin hanyoyin da maimaitawa da hutawa tsakanin atisaye don yin famfo tsokar kafa.
Rashin amfani
- Kafin fara gudu da nauyi, kana buƙatar gudu ba tare da su ba aƙalla watanni shida don shirya tsokoki don ƙarin lodi.
- Gudun tare da nauyi an hana shi ga waɗanda ke da hawan jini da matsaloli tare da tsarin zuciya.
- Irin wannan gudu yana da sakamako mai cutarwa a kan haɗin gwiwa.
- kuskuren zaɓi na nauyi na iya haifar da rauni.
Me zai iya zama masu nauyin nauyi?
Akwai nau'ikan kayan kayan nauyi 2:
- Lamellar - tare da nauyi mai nauyi a cikin faranti na ƙarfe ko silinda masu ƙarfe.
- Bulk - tare da lodi a cikin hanyar buhunan yashi ko harbin ƙarfe.
Don gudu, kayan nauyi masu nauyi tare da harbi ko yashi sun fi dacewa, tunda zasu iya maimaita sauƙin ciwon tsoka da kullewa a ƙafa. A cikin shagunan wasanni, irin waɗannan masu nauyin nauyin daga 1300 zuwa 4,500 rubles.
Gudun fasaha tare da nauyi a ƙafafu
Akwai hanyoyi 2 don dabarun gudu.
- Gudun fasaha tare da nauyi ya dace da dabarar gudanarwar al'ada. Wannan zai yiwu ne kawai idan mutum ya fara gudu da nauyi bayan ya yi gudu ba tare da shi ba tsawon watanni shida ko fiye.
- Ana yin wata dabara ta daban. Wannan na kowa ne ga masu farawa ko waɗanda suke gudu tare da ƙarin nauyi don haɓaka aikin da ake buƙata don sauran wasanni.
Ko ta yaya, ba shi yiwuwa a yi gudu da nauyi kamar ba tare da su ba:
- Sauran rashin kuzarin jiki;
- Matsalar karkatar da akwati gaba;
- Yana da wuya ka sanya ƙafafunka a kan layi ɗaya;
- Tare da farawa mai ƙarfi, akwai haɗarin yagewa ko rauni jijiyoyi da haɗin gwiwa.
Gudun sake dubawa
Ina gudun mita 100-200. Kawai dai ban iya sanya kayan aikin ba. Na gudu ko ta yaya wahala. Mai koyarwar ya tsara nauyi a kan kafafu a cikin hadadden. Bayan wata daya da rabi farkon farawa ya zama mafi ƙarfi kuma akwai jin rashin nauyi ko wani abu. Gabaɗaya - yankin ya ci nasara.
Andrew
Kuma na hau kan mita 3000 har sai da aka fada min cewa zan iya kokarin karbar kyauta kan kasuwanci. An shawarci kocin. Ya ce akwai dama, amma muna bukatar mu yi aiki na shekara guda. Kuma me yasa ba, saboda kafin wannan ban shirya yin komai ba! A cikin horo ya kasance sau 2 a mako tare da nauyi. Don yin wannan, Na sayi sikilai na musamman don 2500 rubles kan shawarar mai koyarwa. Wayyo! Na yanke ruble dubu hamsin a watan jiya!
Basil
Abokai sun gaya mani cewa babu abin da ya fi dacewa da rasa kilo biyu kamar gudu. Da farko na tsunduma cikin tsere, wannan tsere ne mai sauƙi, na awa ɗaya da rabi da safe. Ko da an dawo dasu. Sun shawarce ni in tuntuɓi kulab ɗin motsa jiki, kuma a can matar ta bayyana dalla-dalla game da hadaddun da nauyi. Yanzu gudu ba don awa daya da rabi ba, amma don minti 30. Da farko dai dole ne in fara tafiya, bayan watanni 3 sai na ci gaba da gudu. Sun rubuta abincin - ƙananan kitse, karin fruitsa fruitsan itace da kayan marmari kuma babu soyayyen. Ka sani, ba wai na yi nauyi sosai ba, amma ƙafafuna sun yi sama sosai!
Anna
Kamar yadda suke cewa, "Gagarin ya isa can." Na yi gudu don son kaina, na yi tafiya tare da abokai. Gabaɗaya, bai yi baƙin ciki ba. Koyaya, bayan dogon hawa, gajeren numfashi ya fara. Ofaya daga cikin masu yawon bude ido ya ba da shawarar cewa yayin yin wasan motsa jiki na safe don jingina ga ƙafafun gram 700. Watanni shida bayan haka, wani meniscus ya tashi, sannan aka raba shi. Yanzu babu mai tafiya a cikin duwatsu.
Boris
Hakan ya faro ne da rigima mara cutarwa game da wanda zai gudu sau 2 a filin wasa, sannan kuma dan wasan ya kara rura wutar rikicin, suna cewa, wani zai zo daga kasashen waje ya ba wanda ya ci Yuro 500. Taya zaka shirya cikin wata 3? Saurayina ya shawarci masu nauyi. Komai ya tafi da hayaniya. Ya lashe wannan tseren. Kuma yanzu mutumin ya tafi da matsalolin zuciya.
Nataliya
Kamar yadda kake gani daga bita, yin jogging da nauyi, ban da cimma burin da aka sanya wa kanka, na iya zama cutarwa. Lalacewar gidajen abinci, rashin aiki na tsarin zuciya da jijiyoyin jini - ba cikakken jerin illolin da ke tattare da cutar ba.
Don samun tabbatacce kawai daga wannan darasin, kuna buƙatar:
- Theara kaya a hankali;
- Kada ku yi gudu don takamaiman lokaci, amma har sai kun ji ƙarancin numfashi da jin zafi a cikin tsokoki;
- Fara farawa ta hanyar tafiya har sai tsokoki sun saba da nauyin;
- Yi kawai a ƙarƙashin jagorancin kocin wani sanannen kulob a yankin bisa ga shirin da aka tsara musamman domin ku.
