Yawancin mutane suna fara yin wasanni don rage nauyinsu. Wannan haƙiƙa zaɓi ne mai kyau don rasa nauyi. Bayan gaskiyar cewa zaku rasa nauyi, zaku kuma ba da gudummawa sosai ga lafiyar ku.
Abin da ke ƙayyade farashin adadin kuzari
Ta yaya za ku rasa nauyi da sauri ya dogara da yadda kuke gudu. Yana da matukar mahimmanci a kiyaye abu ɗaya, koda saurin yadda kuke gudu, saboda wannan yana da mahimmanci. Tare da wannan tsarin mulkin, adadin kuzari zai tafi mai tabbaci. Ya kamata a lura cewa saurin bai kamata ya zama ƙasa da ƙasa ba, a wannan yanayin sakamakon ba zai yi kyau ba.
Hakanan, kashe kuzari yayin gudu zai dogara ne akan filin da zaku gudanar da ayyukan ku. A filin ƙasa, nauyin da ya wuce kima bai tashi da ƙarfi kamar lokacin da yake gudu ba. Kowane tashi, cikas yana rikitar da ayyukan wasanni, saboda haka yana ƙaruwa. Mafi girman nauyin, da sauri zaka rasa nauyi.
Hakanan yana da mahimmanci a ci kafin da bayan horo. Babu wani hali da ya kamata ku ci wani abu mai cutarwa kafin horo, kwakwalwan kwamfuta, masu fasa, 'ya'yan lemo, mai mai da soyayyen abinci. Amfani da irin waɗannan samfuran zai haifar da gaskiyar cewa duk motsa jiki zai cutar da ɓangaren ku sosai, saboda haka ba za ku iya ci gaba da saurin sauri ba, wanda ke nufin cewa adadin kuzari da ba a so zai tafi a hankali.
Bayan yin gudu, ya kamata kuma ku yi amfani da abinci mai cutarwa, tunda duk ƙoƙarin da kuka yi a kan yin tsere ya lalace. Idan kuna son cin abinci kafin horo, zaku iya sha lafiya, misali, ƙaramin gilashin kefir, ko yogurt.
Waɗannan kayayyakin suna dacewa da sauri kuma jiki yana karɓuwa, wanda ke nufin cewa ba za ku ji wani damuwa ba yayin guduna. Kuma bayan gicciyen ku, don sake dawowa ƙarfi, buckwheat porridge yayi daidai. Zata baku kuzari masu amfani sosai.
Yaya yawan adadin kuzari ke ƙone a kowace awa na gudana
A cikin maza
Rage nauyi zai dogara sosai, ba shakka, a hanzarin da mutumin yake gudu, har ila yau kan waƙa, da yanayin yanayi. Yana da kyau a faɗi cewa maza sun ɗan rage kaɗan da sauri tare da lodi iri ɗaya. Idan mutum, mai nauyin kilogram 80, ya yi sauri ba tare da jinkiri ba, yayin da yake yin dogon tsayawa, zai iya kawar da adadin kuzari 320 a cikin awa ɗaya.
Idan wannan mutumin ya fi ƙarfin gudu, misali, a cikin saurin 10 km / h, ba tare da tsayawa ba. Na tsawon awa ɗaya na irin waɗannan atisayen, zai yiwu a rabu da adadin kuzari 850, wanda ya dace. Abin takaici, ba kowane mai farawa bane zai iya tsayayya da irin wannan horo mai ƙarfi, saboda haka dole ne ku fara ƙarami.
Daga cikin mata
Mata za su ɗan rage nauyi a hankali kadan. Idan mace mai nauyin kilogram 60, za ta tsallaka a matsakaiciyar tafiya, tare da ƙananan tasha na awa ɗaya, to za ta iya sallama lafiya da adadin kuzari 250. Idan mace ɗaya tana gudu da sauri ba tare da tsayawa ba, to ana iya rasa adadin kuzari 600 a cikin awa ɗaya.
Yaya za a rasa yawancin adadin kuzari kamar yadda zai yiwu?
Lokacin wasa
Lokaci yana taka muhimmiyar rawa. Tabbas, da farko kowa yana farawa da gudu na mintina 10 - 15, wanda bashi da yawa, amma ga masu farawa wannan tuni ya zama abin birgewa. Domin aiwatar da rashin nauyi ya gudana da ƙarfi sosai, yana da daraja ƙara minti 10 kowane mako.
Bai cancanci ƙarawa da yawa ba, tun da dogon lokacin da motsa jiki za su ɗauki ƙarfi da yawa daga gare ku, za ku zama masu gajiya, gajiya, kuma sha'awar rasa nauyi zai ɓace da sauri. Hakanan yana da kyau a tuna cewa yin gudu sama da awanni 1.5 na iya shafar lafiyar jikinku da mummunan tasiri. Don matsawa zuwa irin waɗannan lodi, kuna buƙatar shiga cikin manyan wasanni na akalla shekara guda. Yawan damuwa zai haifar da matsalolin zuciya, da kuma matsalolin haɗin gwiwa.
Tsawon nisa
Distance don farawa zai iya farawa daga kilomita 1. Ee, bai isa ba, amma dole ne ka fara wani wuri. Yana da daraja ƙara nesa a hankali. Babu yadda za'ayi ka kara sama da kilomita 1. Bayan isa kilomita 5, ya cancanci tsayawa a wannan alamar kuma aiki akan saurin.
Yi ƙoƙari ku gudu wannan nesa da sauri-wuri, yayin da ya kamata ku more, horo bai kamata ya zama muku ƙalubale ba. Bayan kun koya gudu nesa na kilomita 5, za ku iya ci gaba. A hankali a hankali kusanci alamar kilomita 10. Wannan nesa mafi tsanani.
Don gudanar da shi, da yawa suna ɗauka daga watanni shida zuwa shekara. Bai kamata ku saurari waɗanda suka sami damar shiryawa don rabin marathon a cikin watanni 2 ba. Ga irin waɗannan mutane, maƙasudin asali ba don rasa nauyi ba, amma don cimma burin. Lokacin shirya irin wannan dogon nesa, damar rauni ta isa sosai cewa babu buƙatar gaggawa. Idan kuna wasa wasanni akai-akai, yayin da koyaushe kuke haɓaka ƙwarewar ku, lallai zaku sami damar yin tafiyar gudun fanfalaki.
Nau'in gudu
Nau'ikan sun sha bamban. Ofaya daga cikin nau'ikan shine saurin nesa. Wannan nau'in ba shi da kyau sosai don rage nauyi, tunda akwai ayyuka da yawa da ake yi kan yadda ake samun saurin, kuma ba yadda za a kawar da nauyin da ya wuce kima ba. Wannan nau'in ana kiransa sau da yawa.
Wani shahararren sanannen gudu mai nisa. Yana da kyau kwarai don ƙona adadin kuzari. A wannan nau'in gudu, dabarar da aka fi sani tana gudana daga gaban kafa. Wannan dabarar tana bawa ɗan wasa damar rufe nesa da sauri.
Motsa jiki yayin gudu
Mafi sau da yawa tare da tsere mai tsayi, 'yan wasa suna fara jin rauni a cikin ɓangaren sama. Wannan shi ne saboda gaskiyar cewa hannaye suna cikin wuri ɗaya na dogon lokaci.
Don kawar da wannan jin daɗin, yana da kyau a runtse hannuwanku gaba ɗaya a daidai lokacin darasin, don haka a lokaci guda suna ta rawa kamar bulala. Yana kama da ban dariya da baƙon abu, amma yana taimakawa wajen kawar da gajiya mai dadi a hannu. Yawancin shahararrun 'yan wasa sukan yi haka.
Hakanan zaka iya samun irin wannan majiyai a wuyanka. Dukansu suna faruwa ne saboda abu ɗaya. Don kawar da su, zai fi kyau a tsaya kuma a yi jujjuyawar motsin kai da yawa. Lallai ya kamata ku yi komai a hankali kamar yadda ya kamata.
Saurin motsi na iya haifar da mummunan rauni. Yin wannan aikin yana da daraja har sai jin daɗin mara kyau ya fara ɓacewa. Idan kun ji jiri yayin aiwatarwa, canza yanayin juyawa.
Saurin gudu mai sauri ga waɗanda ke neman rasa nauyi
Domin asarar nauyi ya faru da ƙarfi sosai, zaku iya kunsa jiki da fim. Yana da kyau mu kunsa kawai yankunan matsala inda akwai taro mai yawa.
Lokacin da aka nade shi, za ku yi zafi sosai, tabbas za ku yi gumi mai yawa, wanda zai haifar da asarar adadin kuzari mai yawa. Hakanan zaka iya sa kyawawan abubuwa a lokacin bazara, kamar su wando, gumi, da dai sauransu. Motsa jiki a cikin tufafi mai ɗumi zai taimaka muku ƙona adadin kuzari.
Hakanan, don haɓaka kaya, zaka iya amfani da nauyi. A matsayin kaya, zaku iya ɗaukar karamar jaka, a cikin abin da kuke buƙatar saka wani abu mai nauyi. Da kyau, zaka iya amfani da fanke na barbell, amma idan baka dasu, zaka iya amfani da kwalaben yashi mai sauƙi.
Babban abu a cikin wasanni na wasanni shine na yau da kullun. Shiga cikin tsarin sannan zaku sami nasara.
