Jogging shine mafi kyawun hanyar motsa jiki. Don aiwatarwa, kuna buƙatar mafi ƙarancin abubuwan haɗi - lokaci kyauta, takalma masu dacewa, matattarar kafa (zai fi dacewa a wurin shakatawa).
Motsa jiki yana kunna dukkan jiki, yayin amfani da tsokoki na ƙafafu, baya, ciki, wuya, hannu. Gudun motsa jiki ne na motsa jiki don tashi da safe ko sake yin caji da rana.
Ayyade matakin lafiyar jiki
Gudun tafiya ya dace da duka mutane, ba tare da la'akari da matakin ƙoshin lafiya ba. Bambanci kawai shine mita da tsawon lokacin gudu.
Don ƙayyade yanayin jikin ku ba tare da tuntuɓar gwani ba, ya isa gudanar da ƙaramin gwaji.
Yi tafiya zuwa hawa na huɗu ka tantance yanayinka:
- Yanayinku bai canza ba, babu ƙarancin numfashi, bugun zuciya na al'ada ne - kyakkyawan sakamako. Matsakaicin lodi ya halatta a gare ku.
- Kuna jin ɗan gajeren numfashi, bugun zuciyar ku ya canza - matsakaici sakamakon.
- Shortarancin numfashi, bugun zuciya alamu ne na ƙarancin ƙoshin lafiya.
Bayan ƙaddara yanayin yanayin jikin ku, zaku iya lissafin nauyin da aka yarda dashi.
Don masu farawa
Kowane mai farawa yana fuskantar matsala lokacin da, bayan fewan kwanaki na horo, shakuwa ta ragu, lalaci ya ci nasara kuma baya son cigaba da yin tsere. A cikin kaina, wata sautacciyar murya ba ta damuwa kowace rana: “Me yasa nake buƙatar wannan? Yawancin mutane suna rayuwa lafiya ba tare da sun yi gudu ba. "
Don kada ku bar abin da kuka fara kan sakamakon da kuka cimma kuma ku sami babban nasarar mutum, ku bi waɗannan ƙa'idodi masu sauƙi:
- Yi tunanin kanka a matsayin mai motsawa. Idan kuna da manufa da aka tsara a sarari, ba zaku sami tunani game da tsallake aji ba. Kowane motsa jiki zai kawo muku mataki daya kusa don kammala aikin.
- Samu dabi'ar gudu. Masana kimiyya sun tabbatar da cewa idan kuna yin abu ɗaya kowace rana har tsawon kwanaki 21, ana samun daidaitaccen ɗabi'a. Gwada ka'idar masana kimiyya don kanka.
Don masu farawa, zai fi kyau a fara horo da mintuna 5-7 na yin gudu a hankali, zai yiwu a canza wani gudu tare da tafiya mara kyau. Bayan makonni 1.5-2 na horo na yau da kullun, zaka iya ƙara tsawon lokaci.
Matsakaici tsakanin azuzuwan ya zama tsakanin awanni 48. Wannan shine mafi karancin lokacin da jiki mara shiri ya huta ya murmure.
Kar ka manta saka idanu kan yanayin yanayin jikin ku. Lura da bugun zuciyarka da bugun jini. Bi ƙa'idodin ƙa'idodin gudana:
- Lokacin gudu, numfashi kawai ta hanci ya halatta. Idan numfashi ya zama da wahala ta hancin ka, to alamun farko na ƙarancin numfashi sun bayyana, bi da bi, saurin da aka zaɓa yana da wahala a gare ka. Wajibi ne don rage kaya.
- Bayan motsa jiki, bincika bugun zuciyar ku. Idan bugun zuciyarka bai gaza doke 120 a minti daya ba, to motsa jiki bashi da wani amfani. Idan fiye da 160 suka buge a minti daya, to irin wannan horo na da illa ga lafiyar ku.
- Bayan motsa jiki mai kyau, lafiyar ku gaba daya ya kamata ta inganta. Barci, yanayi, hawan jini da sauran alamun kiwon lafiya an daidaita su.
- Bai kamata ku ci gaba da motsa jiki ta hanyar ƙarfi ba. Dakatar da gudu a alamar farko ta ƙarancin numfashi, jiri, gajiya. Sake dawo da horo yana yiwuwa bayan cikakken dawo da jiki.
Kuna iya ƙayyade matakin damuwa ta hanyar gwaji. Gwada haɗuwa daban-daban. Yana da dacewa don gudanar sau ɗaya a mako - a hankali yana ƙaruwa tsawon lokaci. Babu wata hanyar da za a yi aiki na dogon lokaci - kara yawan motsa jiki na mako-mako, amma don gajerun hanyoyi.
Kada ka tsaya a sakamakon da aka samu, ci gaba. Kafa sabbin manufofi da manufofi.
Gwanayen wasa
Idan kuna son yin tsere ba don lafiyar gaba ɗaya ba, amma ta ƙwarewa, to ku bi waɗannan ƙa'idodin:
- Yi hankali don numfashi daidai. Numfashi mai zurfin gaske ne kuma mai motsawa ta hanci.
- Zaɓi takalmin da ya dace don takamaiman bukatunku.
Takalma sun bambanta:
- horo da gasa; k
- bazara (mai iska sosai) da kuma hunturu (dumi da ruwa);
- sneakers don gudana a kan kwalta da kuma gudana a kan ƙasa mara kyau;
- ya danganta da dabarar gudu.
- Fara horo a hankali.
- Dumi kafin motsa jiki.
- Bi dokokin gudu.
Ga wadanda suke so su rasa nauyi
Jogging babbar hanya ce ta rage kiba. A hade tare da abinci mai gina jiki, zaku iya samun sakamako mai mahimmanci. Kuna buƙatar bi ƙa'idodi iri ɗaya waɗanda aka tsara don masu farawa da ƙwararrun 'yan wasa.
Akwai fasahohi daban-daban masu gudana waɗanda ke haifar da asarar nauyi. Za'a iya raba su cikin yanayi zuwa yanayi uku:
- Rukuni na farko na mutanen da suka haura shekaru hamsin waɗanda suke da kiba sosai. Layin ƙasa shine ƙaruwa a hankali a hankali daga matakai 80 zuwa 100 a minti ɗaya, tsawon lokacin karatun daga minti 30 zuwa 60.
- Rukuni na biyu na mutanen da basu da kiba kuma ba su da wata cuta, waɗanda suke so su ci gaba da dacewa. Layin kasan shine a hankali kara tsawon lokacin gudanarwar ku. Fara da gudu na minti biyar. Sanya dakika goma tare da kowane darasi. Ya dace da mutanen da suka kammala aji a rukunin farko.
- Rukuni na uku na waɗanda suka sami nasarar kaiwa tseren mintuna 25 a rukuni na biyu. Tafi don tazara tazara. Gudu na mintina 3 a saurin da kuka saba, dakika 10-30 tare da hanzari. Fara tare da mintuna 10-15 na gudana tare da hanzari, a hankali ƙara tsawon zuwa minti 20-25.
Mafi kyau duka yawan gudana zaman kowane mako
Kowane zaman gudu ya kamata ya fara da cajin minti 15. Wajibi ne don shafar dukkan ƙungiyoyin tsoka, daga ƙwanjin mahaifa zuwa ƙafa.
Bada amsar da babu shakku a kan tambayar "Sau nawa a sati ya kamata ku gudu?" ba zai yiwu ba. Yawan azuzuwan ya dogara da burin da kake son cimmawa.
Anan akwai mafi ƙarancin adadin karatun sati-sati:
- Don kiyaye sautin gaba ɗaya, ya isa yin wasa kowace rana (sau 3-4 a mako);
- Don rasa nauyi, kuna buƙatar ɗaukar jikin ku sosai, aƙalla sau 5 a kowane mako.
Nasihu kan yadda ake canzawa daga gudu sau ɗaya a mako zuwa horo na yau da kullun
Theara saurin da ƙarfin horo na mutum ne. Ya kamata a ƙara lamba da tsawon lokacin horo a hankali, sau ɗaya a mako. Misali, makon farko ka yi tafiyar kilomita daya, sati na biyu - kilomita daya da rabi, na uku - kilomita biyu, da sauransu.
Mitar horo yana ƙaruwa kowane mako. Don haka a makon farko, zaku iya yin tsere a ƙarshen mako, a sati na biyu, ware kwana biyu na azuzuwan kuma don haka a hankali ku ƙara yawan azuzuwan har sai kun canza zuwa na yau da kullun.
Ya kamata a tuna cewa kowace rana zaku iya motsa jiki don mutanen da suke samun isasshen bacci, ku ci daidai, ba sa shiga wasu motsa jiki masu gajiya, ba ku da matsaloli tare da haɗin gwiwa, kuma gaba ɗaya suna cikin koshin lafiya.
Babban abu a cikin aji shine horarwa akai-akai, tare da daidaito daidai na hutu. Zai fi kyau a gudanar sau 1-3 a mako don mintuna 30-60. Exercisearin motsa jiki mai ƙarfi na iya haifar da aiki da yawa.
Ba tare da wane dalili aka yanke shawarar gudu ba, a kowane hali zai kawo muku kyawawan lokuta ne kawai a cikin rayuwar ku. Yayin da kuke tafiya ta wurin wurin shakatawa, jiki yana hutawa, tunani yana kan tsari. Mai yiwuwa ne a wannan lokacin ne za ku sami mafita ga matsalar da ta daɗe tana azabtar da ku.
Don haka, don azuzuwan nasara, kuna buƙatar saita maƙasudi, a hankali ƙara saurin, zaɓi takalma, lokaci da wuri, kula da lafiyarku. Ta bin dokoki masu sauƙi, nasara na jiran ku.
