Menene yake gudana? Kowane mutum ya fahimci wannan ra'ayi yadda yake so. Ga waɗansu salon rayuwa ne, ga waɗansu, hanyar neman abincin su na yau da kullun, kuma ga waɗansu, dama ce ta haɓaka ƙoshin lafiyarsu. Zai kasance game da gudana azaman ɗayan ɗawainiyar haɓaka ƙoshin lafiya.
Me yasa a Yammacin Turai da Arewacin Amurka waɗanda ke fita a kan abin hawa da safe ana kallonsu da girmamawa fiye da waɗanda suke tuƙa mota mai tsada, alhali a Rasha komai ya saba daidai?
Ba batun hankali bane, amma game da rashin ayyukan ilimi game da fa'idar gudu. Ba tambaya ba ce don shirya zakara, amma don karfafawa jama'a gwiwa don neman lafiya ... Sun ce.
Cewa wannan bata lokaci ne. Kuma don inganta lafiyar ku, ya fi kyau ku je gidan motsa jiki. Kuma me yasa a wasu ƙasashe yara da manya suna gudu? Ba sa gudu ko tafiya. Wannan salon ana kiran sa wasa ko tsere.
Menene guje-guje
Jogging a zahiri ana fassara daga Turanci azaman shuffling. A aikace, wannan salon canzawa ne wanda yake ba ku damar matsawa da saurin 7-9 km / h. Me yasa canzawa?
Tarihi
Jogging, salo mafi salon tattalin arziki, yana bawa mutum mara tarbiya damar ɗaukar nesa sama da 500 m a matsakaicin gudu mafi sauri. A dabi'ance, wannan sananne ne tun zamaninmu. Amma, sabon mutumin Zylandan Lydyard ya gabatar da kalmar "Jogging" a cikin rayuwar yau da kullun kuma ya haɓaka tsarin horo a farkon shekarun 80 na karnin da ya gabata.
An kira shi "Tsarin gado" Wani saurayi dan shekaru 27 da kyar ya yi tafiyar kilomita 10. Ya yi mamaki idan yana da shekaru 27 da kyar aka shawo kan wannan tazara, to me zai faru a 47? Wannan tsarin ya ba da izinin Lidyard a 61 don yin gudun fanfalaki (42.195 km) a matsakaicin gudun 14.3 km / h.
Bambanci daga sauran nau'ikan gudu
Bambanci mafi mahimmanci shine rashin ɗaure ga kowane sakamako. Ana gudanar da gasa ta hukuma a cikin horo masu zuwa:
- Gudun tafiya - 3.10, 20, 50 km;
- Gudu - 100, 200 m;
- Gudun tare da matsaloli - 110, 200 m.
- Yana gudana daga 400 zuwa 42195 m.
Amma babu gasar tsere, sai dai a matakin mai son. A gindinta, yin tsalle-tsalle ya zama kamar marathon. Amma, matsakaicin saurin tsere na gudun fanfalaki ya wuce matsakaicin gudun tsere na tsere da sau 1.5 ko fiye.
Duk wani dan wasa, walau dan tsere, mai tsere, mai tsaka-tsaki, ko mai tafiya a hankali yana bin wata dabara, kuma babban abinda akeyi don mai tsere ba shine ya fita daga hannu ba.
Ana gudanar da yawancin lamuran ƙetare kan ƙasa na musamman, mai ɗaukar hankali. Ban da haka shi ne tsallakar da kasa tsere da kuma gudun fanfalaki. Amma horo don ci gaban wata dabara, alal misali, horon motsa jiki na gaba ɗaya, ana gudanar da shi a ƙasa tare da kowane sauƙi. Don motsa jiki, zaɓin ƙasa ba shi da mahimmanci.
A ƙarshe, wata hanya daban-daban ga tsari! Babban buri a wasannin guje guje ba wai kawai a gama ba, amma kuma a yi shi da sauri, kuma jogger din ya rinka gudu har sai ya kai ga murnar sakewa saboda sakin sinadarin jin dadi na endorphin.
Abubuwa na yau da kullun na yin gudu
Babban fasalin motsa jiki shine cewa iyakar gudu a cikin dukkanin nisan kusan yayi daidai da matsakaita. Wato, an rufe nisan daidai ba tare da hanzari da raguwa ba. Wannan yanayin yana baka damar adana kuzari, saboda bayan gudu, da yawa basa zuwa gado, amma suna zuwa aiki!
Gudun dabara
Don motsa jiki, babban abu shine ma'anar kari. Masu farawa a hankali suna yin wasu dalilai, suna maimaita harshen harshe ko waƙa. Hannun sun tanƙwara a kusurwar digiri 90, amma ba sa ɗaukar wani nauyi na iska, kawai ba sa tsoma baki a wannan matsayin. Liftedafa na baya an ɗaga daga ƙasa a daidai lokacin da ƙafa ta gaba ke taɓawa. Babu ko kuma kusan babu wani lokaci wanda ba shi da tallafi cikin gudu.
Ana sanya ƙafa ta mirgina daga diddige zuwa yatsun kafa, kamar lokacin tafiya, amma an ba da izinin ɗan gajeren lokaci mara tallafi. Bugu da ƙari, ba za a sami zaɓaɓɓen alƙali a bayan juyawa ba kuma ba zai cancanci ku ba don saitin ƙafafun da ba daidai ba! Jiki an dan karkata gaba. Mafi girman gangaren, ya fi tsayi lokacin da ba a tallafi ba - mafi girman nauyi a kan tsokar maraƙi.
Ina wuri mafi kyau don karatu?
An yi imanin cewa murfin filin wasan ya fi dacewa da jogging. Yaudara ce! Rufi mai laushi yana ɗaukar tsokoki ɗan maraƙi, mai tauri yana ƙirƙirar lodi fiye da kima a kan gidajen.
Idan a cikin garinku akwai filin wasa tare da farfajiyar tsalle kuna cikin sa'a, in ba haka ba, mafi kyawun zaɓi shine kwalta na yau da kullun da takalman wasanni masu kyau. A cikin takalman sneakers, zaku iya gudanar da aiki ne kawai a saman cikakke. A jika, suna zamewa.
Kuna iya, daga lokaci zuwa lokaci, wahalad da aikin don kanku, misali, gudu akan tsakuwa ko kan ƙasa mara kyau. Irin wannan motsa jiki yana tura ƙafa na ƙafa.
Yaushe ne mafi kyawun lokacin karatu
An yi imanin cewa tsere mai yuwuwa mai yiwuwa ne kawai a cikin sa'o'i na safe. Amma, irin wannan tunanin ba ya la'akari da abubuwan da ke tattare da yanayin jikin mutum:
- Alamu. Adadin ayyukan ilmin halitta daga 06:00 zuwa 10:00.
- Mujiya Yana aiki daga 16:00 zuwa 20:00.
- A cikin 5% na yawan jama'a, matsakaicin ƙwanƙolin ayyukan ƙirar halitta yana faruwa da dare.
Matsakaicin iya aiki daga gudu yana gudana a saman ganiyar aikin nazarin halittu na wani mutum. Yadda za'a gano wannan lokacin? Yawanci, awanni 1-2 bayan farkawa.
Fa'idojin tsere
- Inganta aikin kwakwalwa saboda wadatar oxygen.
- Systemarfafa tsarin zuciya da jijiyoyin jini.
- huhu ci gaba.
- Hanzari na sabunta hanta.
- jin sassaucin annashuwa.
- Kitsen mai.
Ingancin Fatone Kitsen
Wace hanya mafi kyau don rage kiba, tsere, cin abinci ko shan kayan abinci? Idan mukayi maganar tsere, to ba a ba da shawarar amfani da tsere don asarar nauyi ba tare da cin abincin da ya dace ba. A kan matsakaici, gudun awa ɗaya yana ƙone kilogram 360.
Hanya mafi sauki don samun kuzari daga carbohydrates ne, da farko an ƙone su. Fats sun fi ƙarfin kuzari, amma lalacewarsu na buƙatar ninki 3 zuwa 5, ana ƙone su a wuri na biyu. Sunadaran sun ƙone na ƙarshe. A dabi'a, bayan yin jogging, ƙara yawan ci yana bayyana.
Sabili da haka, don yin amfani da tsere don asarar nauyi, kuna buƙatar bin wannan abincin mai zuwa:
- Gudun kan komai a ciki.
- Bayan gudu, don biyan kuɗin da aka kashe, cinye kawai carbohydrates - 'ya'yan itace, ruwan' ya'yan itace, dafaffun kayan lambu. Kada ku ci dankali (sitaci ba ya narkewa gaba daya, kuma ragowar rubabben, dextrins suna da wahalar cirewa daga jiki), kwayoyi, kayan kiwo.
- Bayan 'yan sa'o'i kadan, zaku iya cin tafasasshen kwai, dafaffen nama mara kyau, abincin teku, kayayyakin kiwo, musamman cuku na gida.
- Kafin kwanciya Porridge (buckwheat, shinkafa, - cire gubobi; gero - ya wadatar da jiki da baƙin ƙarfe; oatmeal - idan akwai rashin daidaituwa a cikin furen cikin hanji).
- Nisantar cin naman alade mai soyayyen.
Contraindications
- Hawan jini ko hauhawar jini. Tare da karin matsi, karuwar jini na iya fashe hanyoyin jini. Lokacin da ya yi kasa, jijiyoyin jini na iya fadada a baya fiye da yadda jini ke gudana, wanda ke haifar da suma.
- Ciwon zuciya.
- Glaucoma.
- Magungunan varicose.
- Flat ƙafa - kuna buƙatar yin ƙarin motsa jiki don hadaddun maganin motsa jiki.
- Atherosclerosis - hanzarin gudanawar jini yana cike da maye gurbin allunan cholesterol daga bangon hanyoyin jini.
- Kwanan nan ya sami rauni na ƙwaƙwalwa.
- Arthritis da rheumatism.
- rashin bitamin D a jiki - rickets.
- Cutar wata - ana kunna ƙwayoyin mai. Jiki ba kawai zai rama kitsen da aka ƙone ba kawai, amma kuma yana ƙaruwa ajiyarsa.
Duk da fa'idodi na yin tsere, akwai isassun contraindications. Don samun fa'ida cikin gudu, kuma ba cutarwa mafi kyau ba, bi waɗannan shawarwarin kafin fara karatun:
- Kafin farawar farko, yi cikakken bincike a asibitin gundumar kuma, gwargwadon bayanan da aka samu game da yanayin jikin gaba daya, tuntuɓi likita game da shawarar waɗannan darussan.
- Gudun madadin tare da sauran atisayen horo na ƙarfi, kamar aikin motsa jiki.
- Aƙalla na monthsan watannin farko, nemi gogaggen dan wasa kuma ka fara gudu karkashin jagorancin sa na hankali.
- Kafin fara azuzuwan domin rasa ƙarin fam, amsa da gaskiya kamar yadda zai yiwu ga tambayar: "shin ba za ku iya mika wuya ga duk abin da ke tattare da yunwa ba?"
