Kowane mace na iya zaɓar gudu a matsayin shirinta na horo, tunda wannan aikin motsa jiki yana da sauƙi kuma mai sauƙi. Bugu da kari, gudanar da horo shine hanya mafi kyawu dan rage kiba kuma gaba daya yana karfafa garkuwar jiki.
Lokacin zabar shirin horarwa mai gudana ga mace, ana ba da shawarar a rage duk wasu abubuwa marasa kyau kuma a yi la’akari da abubuwan da ke daidai na tsere.
Fa'idojin gudu ga mata
Gudun yana da fa'idodi masu yawa ga jikin mace, ta fuskar inganta lafiyar gaba daya da dawo da adadi yadda yake.
Amma yana da kyau a lura cewa sakamako mai kyau yana yiwuwa ne kawai tare da horo mai kyau, wanda koyaushe za a yi shi cikin matakai kuma cikin ƙirar da aka tsara sosai, ma'ana, ɗaukar kaya ya zama na al'ada, kuma bai wuce kima ba.
Rage yawan kitsen mai
Ko da ɗan gajeren gudu yana da sakamako mai kyau akan adadi.
Wannan shi ne saboda gaskiyar cewa:
- metabolism na al'ada;
- Gudun yana taimakawa jiki ya ƙona adadin kuzari da yawa.
Don haka, godiya ga gudana horo, yana yiwuwa a:
- rasa nauyi;
- hana ci gaba da ajiyar lipid;
- sami jiki cikin sifa mai kyau.
Musclesarfafa tsokoki da haɓaka ƙarfin hali
Yayin gudu, yawancin tsokoki a cikin jiki suna tsunduma, wanda ya haifar da:
- don ƙarfafa kungiyoyin tsoka daban-daban;
- don haɓaka haɓakar ƙwayoyin tsoka;
- ga yiwuwar mafi girman motsa jiki;
- don hanzarta dawo da nau'in tsoka bayan motsa jiki;
- don haɓaka jimrewa da jimrewa da tsokoki da ƙungiyoyi na mutum.
Tasiri kan lafiyar jiki
A gefe mai kyau, horo mai gudana yana shafar tsarin jiki daban-daban, yana haifar da:
- aiki na tsoka da na zuciya;
- akwai ƙaruwa cikin aiki da ƙarfi na jiki;
- daidaitaccen acid-base a cikin jiki ya daidaita;
- tsarin rigakafi yana karɓar tallafi, wanda ke haifar da aikinta mafi inganci;
- metabolism yana lura da sauri.
Tallafin sautin jiki
Jogging yana daya daga cikin manyan hanyoyi don kiyaye lafiya, gami da kawo jiki cikin sautin yau da kullun.
Wannan shi ne saboda gaskiyar cewa:
- lafiyar gaba daya ta inganta;
- hankali ya daidaita;
- jiki koyaushe yana ƙarƙashin tasirin damuwa wanda ke taimaka masa yin aiki da kyau.
Yaƙi damuwa da damuwa
Kowane irin gudu zai kasance koyaushe tushe don sauƙaƙa damuwa da damuwa. Duk wani aikin motsa jiki yana da kyawawan halaye da yawa, yayin da horo ke gudana yana bawa kyawawan abubuwa damar tasiri mutum koyaushe.
Da dama dalilai:
- gudu hanya ce mai kyau don sakin tashin hankali;
- wasan motsa jiki na motsa ruhohi;
- saboda ci gaba a cikin yanayin haɓakar hormonal, miƙa mulki zuwa kwanciyar hankali yana faruwa, ma'ana, mutum baya jin tsoro;
- motsa jiki yana ba da damar samar da nau'ikan homon da yawa, gami da waɗanda ke sa mutum farin ciki.
Willara haɓakawa da horar da kai
Wasanni yana da tasirin gaske game da yanayin ɗabi'a. Kuma yin gudu ba banda bane. Matan da suke yin tsere suna fara nuna halaye da yawa:
- sun zama masu nutsuwa da sanin ya kamata;
- ma'ana ta bayyana;
- hali ya fara zama da ƙarfi, gami da mai ƙarfi.
Duk wannan saboda gaskiyar cewa tare da motsa jiki koyaushe dole ne ka shawo kan kanka, kuma wannan yana motsa canjin yanayi cikin kyakkyawar shugabanci.
Harmarin cutarwa
Tare da zaɓin da aka zaɓa ba daidai ba na gudu ko kuma ba tare da lissafi ba ga abubuwa marasa kyau, horon gudu yana iya cutar da jikin mace.
Gudun birni
Ya kamata ku sani cewa birni shine mafi kyaun wuri mafi kyau don gudana, yayin da mutane galibi suke gudu a wuraren da ke da gurɓataccen iska da gurɓataccen yanayi.
Duk wannan yana haifar da:
- rashin numfashi;
- zuwa sanadin guba a jiki da iskar gas.
Saboda wannan ne aka ba da shawarar yin gudu a wuraren shakatawa. Idan wannan ba zai yiwu ba, to ya kamata a gudanar da gudu da karfe hudu zuwa biyar na safe, lokacin da gurbatar iska ta yi kadan.
Rauni da rauni
Duk wani motsa jiki da bai dace ba na iya haifar da damar rauni, misali:
- mikewa na tsokoki da jijiyoyi;
- rauni tare da kaifin farawa;
- tare da tsananin ƙarfin shirin horo, ƙarancin jiki yana yiwuwa.
Duk waɗannan abubuwan suna faruwa ne saboda gaskiyar cewa kawai mace ba ta bin duk ƙa'idodin horo, waɗanda suka haɗa da:
- dumi-dumi kafin shirin gudana;
- madaidaicin zabi na kaya, wanda aka sanya shi la'akari da halaye na jikin yarinyar, gami da yanayin lafiyarta;
- rusa tsarin horarwa, wanda ba a aiwatar da shi cikin tsari mai dindindin ba.
Cutar ga tsarin jiki daban-daban
Lalacewar jiki ana iya raba shi zuwa nau'uka da yawa:
- idan kuna da ciki;
- don cututtuka na yau da kullun da gaggawa;
- tare da hanyar da ba ta dace ba game da shirin horo da gudu gaba ɗaya.
Batun na karshe kuma ya hada da daukar nauyi da yawa akan mutumin da bashi horo. Game da juna biyu da matsalolin kiwon lafiya, dole ne a bi tsarin horar da kowane mutum.
Idan horon ba daidai bane, to za'a sami:
- tabarbarewar lafiya, gami da janar;
- ci gaban cututtukan gaggawa;
- tabarbarewar aiki na gabobi, gami da na zuciya da huhu.
Yadda ake gudu don cin gajiyar gudu?
Duk wani shirin horo yana da ƙa'idodi da yawa waɗanda zasu iya haɓaka sakamako mai kyau na gudana:
- duk motsa jiki ana yin su ne a cikin hanyar da aka zaba, wanda ya kamata yayi la’akari da duk sifofin yanayin yarinyar, gami da lafiyar jiki da kasancewar cututtuka ko ciki;
- gudanar da horo yana da tsayayyen tsari, ma’ana, tare da yanayin da aka zaɓa, koyaushe kuna buƙatar horarwa a lokaci guda;
- Gudun ya kamata a gudanar a wurin da babu motoci masu wucewa koyaushe, kuma zai fi dacewa wurin kwanciyar hankali inda ba za a buƙatar katse aikin motsa jiki ba koyaushe;
- idan akwai wata matsala ta rashin lafiya ko kasancewar wasu abubuwa (ciki), gudu ya kamata ƙwararre ya ƙayyade shi wanda zai taimake ka ka zaɓi nauyin da ya dace da ƙarfin gudu;
- koyaushe ana aiwatar da horo tare da lafiyar yau da kullun, amma idan kun ji ba dadi, to dole ne a jinkirta horon, in ba haka ba zai iya haifar da lalacewar yanayin;
- ga ‘yan matan da ke rage kiba, gudu ya kamata ya kasance daya daga cikin sassan shirin, tunda yana da matukar wahala a rage kiba ta hanyar gudu ba tare da bin tsarin rayuwa mai kyau da ingantaccen abinci ba.
Nasihu ga mata kan yadda ba za su daina yin tsere ba
Akwai jagororin da yawa don guje wa gudu. Amma zaku iya haskaka ƙa'idodi na yau da kullun waɗanda zasu taimaka muku yin tsere akai-akai ba tare da hutu ba:
- kada ku kallafa wa kanku bayani mai yawa game da gudu, ya isa ya san ƙa'idodi na yau da kullun, to gudu zai zama sauƙi mai sauƙi;
- kar a kwashe ku da abinci da yawan ci, saboda wannan zai haifar da rashin sha'awar zuwa gudu;
- yana da kyau kar ka yiwa kanka nauyi a watan farko. Wannan ya zama dole don kawai jiki ya saba da horo, harma da jin daɗin aikin kansa;
- yana da muhimmanci a ji jikinka. Wannan zai guji tsananta rauni;
- wurin gudu ya kamata ya zama mai daɗi;
- kana bukatar ka karfafa kanka koyaushe. Misali, akwai hanya mai kyau guda - kuna buƙatar ɗaukar ɗan wasa tare da kiɗan da kuka fi so don gudu. Wannan zai haifar da gaskiyar cewa yin wasan tsere yana da alaƙa da jin daɗin sauraron waƙoƙin da kuka fi so;
- duk tufafi su zama masu daɗi, ma'ana, kada su shafa ko latsa ko'ina;
- gudu ya zama daidai, alhali yana da mahimmanci kada a ɗauke da kaya;
- tare tare da gudu, yana da kyawawa don yin cikakken tsabtace jiki, wanda zai yiwu tare da rayuwa mai kyau da kuma cin abincin da ya dace;
- mai yiwuwa ba a cimma sakamako mai kyau nan da nan ba, saboda haka yana da muhimmanci a yi haƙuri. Yawancin mata suna daina gudu bayan makon farko, suna tunanin cewa babu fa'ida. Wannan kuskure ne. Akwai fa'ida, sakamako kawai bayyane zai zo nan gaba kadan.
Gudun horo ga mace yana daga cikin mahimman ayyuka. A lokaci guda, ana buƙatar bin duk ƙa'idodi da shawarwari waɗanda zasu taimaka wajen sa gudummawa ta zama mai amfani.
Idan ana aiwatar da shirin horo tare da nakasa, to ba zaku iya samun farin ciki kawai daga gudu ba, har ma cutar da lafiyar ku. Muhimmancin jogging mai dacewa ga mace ya dace saboda gaskiyar cewa jikin mace yana da saurin rauni da cututtuka daban-daban.
