Shin zai yiwu a rasa nauyi yayin yin tsere, tsere na tazara, yaushe da yadda ake gudu don raunin nauyi * Gudu

Yin wasa yana da farin jini a zamanin yau. Mutane na kowane zamani, daga matasa zuwa waɗanda suka yi ritaya, suna jin daɗin yin wasanni na yau da kullun. Kuna iya gudu a wurin shakatawa, a cikin gidan motsa jiki, a cikin filin wasa, kuma a ƙarshe a kan mashi a gida.

Da yawa suna gudu don kiyaye sautin, don inganta walwalarsu, kuma don kawai don nishaɗi. Kuma wasu masu tsere suna da takamaiman burin rage nauyi ta hanyar guduwa akai-akai.

A cikin wannan labarin, za mu ba da amsoshin tambayoyin: menene amfanin gudu, abin da ke rage nauyi yayin gudu, yaya, yaushe da abin da ya kamata ya gudana da kyau da abin da ya kamata ku tuna game da lafiya yayin horo.

Menene amfanin gudu kuma menene ya rage nauyi lokacin da kake gudu?

Yin jogging na yau da kullun yana da amfani sosai saboda yana ƙarfafa ƙwayar tsoka kuma yana kiyaye dukkan tsokoki cikin yanayi mai kyau. Yayin gudu, tsarin jijiyoyin yana cike da iskar oxygen, mahimmin ƙarfi a cikin ƙwayar huhun yana ƙaruwa, ƙasusuwa sun yi ƙarfi, an ƙarfafa tsarin zuciya da jijiyoyin jini.

Bugu da kari, Gudun gudummawar yana taimakawa:

jawo adadi,
ƙarfafa tsokoki,
inganta metabolism,
sayen samari da lafiya,
gagarumin ci gaba a kiwon lafiya,
ƙona adadin adadin kuzari masu yawa (bayan haka, gudu motsa jiki ne mai motsa jiki).

Menene rage nauyi yayin gudu?

Da farko dai, waɗannan ƙafafu ne. Yana da kyau a lura da cewa ana iya samun kyakkyawan sakamako ta hanyar yin tafiya mai nisa akai-akai.
Musclesananan tsokoki, gami da baya da baya. Yayin gudu, zaku iya ɗan ɓata abin da ɗan kaɗan, wannan zai haifar da aikin tsokoki da ke wannan wurin. Koyaya, bai kamata ku takurawa latsawa a 100% ba, sittin% ya isa.
Tsokar kafadu da baya. Don kyakkyawan sakamako, zaku iya yin gudu tare da dumbbells, ko sanya takunkumi mai nauyi a bayanku.

Me yasa wasu mutane suke gudu amma basa rage kiba?

Da farko dai, saboda rashin abinci mai gina jiki da ya wuce kima. Ka tuna, rage nauyi ba zai yuwuwa ba idan ka cinye adadin kuzari fiye da yadda kake ƙonawa. Wannan gaskiya ne game da zaƙi, gari da sauran abinci mai yawan kalori waɗanda suke sha da yawa.

Sabili da haka, ɗayan manyan ƙa'idodi don rage nauyi: don rage ƙimar mai, kuna buƙatar kashe kuzari fiye da yadda kuke cinyewa.

Dokar ta biyu: haɗuwa da abinci mai gina jiki a cikin yanayi mai kyau tare da motsa jiki na yau da kullun, wanda ya kamata a yi aƙalla sau uku zuwa sau huɗu a mako, kuma da kyau yau da kullun.

Tabbas, wani lokacin, gwargwadon yadda mutum yake gudu, to a lokacin ne yake son ya ci. Koyaya, don cinma burin ku kuma rasa nauyi, kuna buƙatar cin abinci mai daidaituwa wanda ya isa ga motsa jikin ku.

Wani batun da ya cancanci kulawa. Ka tuna: ba shi yiwuwa a rasa nauyi idan kuna gudu kowace rana na kimanin minti ashirin 20 ko lessasa da haka. Wannan yayi kadan.

Lokacin gudu cikin ƙaramin gudu, jogging, don tsokoki, ana karɓar kuzari daga glycogen (adana cikin hanta don nauyin sukari). Wannan abu yawanci ya isa ya tallafawa tsokoki yayin minti talatin zuwa arba'in na aikin motsa jiki mai ƙarfi.

Idan kayi gudu na ɗan gajeren lokaci, jikinka zai sami lokaci don amfani da glycogen kawai, kuma zai sake cika ajiyar sa a farkon abincin da kuka ci. A wannan yanayin, jiki kawai ba shi da lokacin zuwa kitse a matsayin tushen makamashi, sabili da haka, asarar nauyi ba ta faruwa.

Nasihu kan yadda ake gudu yadda ya kamata don rasa nauyi

A matsayinka na ƙa'ida, jikin mutum yana canzawa zuwa mai a matsayin tushen makamashi idan ya gudana game da gudan jini a ɓangaren abubuwan da ake samu na kitse, jikewar waɗannan wurare tare da iskar oxygen.

Gaskiyar cewa wannan yana faruwa za'a iya fahimta ta waɗannan alamun bayyanar:

numfashi mai nauyi ya bayyana,
gajiya ta bayyana.

Lokacin wasa

Don ƙona kitse mai aiki yayin gudu, ana ba da shawarar a yi tsalle na kimanin awa ɗaya (mafi ƙanƙanta - minti 40-50).

A lokaci guda, ba a ba da shawarar yin gudu na sama da awa 1 da mintoci goma sha biyar ba, saboda jiki zai fara cika makamashin da ya ɓace daga sunadarai, wanda ke barazanar rasa ƙwayar tsoka.

Horon tazara

Idan ba ku da isasshen lokacin yin jog, za ku iya gwada yin tseren tazara.

Lura, duk da haka, cewa wannan gudana ba ta dace da mutane ba:

samun matsaloli tare da tsarin zuciya,
samun mummunan halaye a sigar shan sigari.

Wannan shi ne saboda gaskiyar cewa yayin tafiyar tazara, babban kaya yana zuwa tsarin jijiyoyi da na huhu. Koyaya, sakamako dangane da asarar nauyi, duk da irin waɗannan lodi, zai zama da ban sha'awa sosai.

Gudun tazara motsa jiki ne tare da iyakar ƙarfin motsa jiki, wanda ke haɗuwa da "hutu" don hutawa.

Matsayin mai mulkin, su ne kamar haka:

na farko, tsakanin mita ɗari - mataki mai sauri, yayin da tsokoki ke dumama.
mun shawo kan mita dari na gaba ta hanyar yin tsere, mun saita numfashinmu zuwa mataki na uku.
biye da gudu tseren mita dari. Muna kiyaye saurin a matsakaicin, ba duka mafi kyau.
sake yin tsere, har ila yau - mita ɗari. A lokacin wannan matakin, kuna buƙatar dawo da numfashi da hutawa.
mun sake maimaita dukkan matakan da ke sama.

Abin sha'awa, irin wannan gudu yana kone adadin kalori mai yawa (dalilin wannan shine matakin gudu) A yayin saurin sauri, ana karbar kuzari daga glycogen, wanda ya karye a hanta. A wani mataki mai saurin gaske - saboda lalacewar mai (hanta yana qoqarin sake cika shagunan glycogen).

Hakanan, Gudun gudu yana inganta gudanawar jini zuwa tsoka. Dangane da wannan, ana yin kitse da mai kuma ana fitar da kuzari. Sabili da haka, bayan kimanin rabin awa, tuni zaku ji gajiya mai ban mamaki, kuma a halin yanzu, kitse zai ci gaba da ƙonewa yadda ya kamata. Bugu da kari, an yi amannar cewa kitse zai ci gaba da konewa har zuwa awanni shida bayan horarwar tazara. Hakanan, tsokoki basa "narkewa".

Yaya za a magance masu farawa?

Ga masu farawa a guje - wasu nasihu:

Gwada gudu kusan minti 15 a rana a matakan farko. Ba za ku gaji sosai ba. - Don masu farawa, zaka iya gudu na biyu zuwa sau uku a mako.
Yayin da kuka saba da shi, ƙara saurin da lodin, daga ƙarshe ku koma zuwa motsa jiki na yau da kullun.

Yaushe ya fi lafiya gudu don rasa nauyi?

Gudanar da horo a lokuta daban-daban na rana - safe, rana da yamma - suna ba da sakamako daban daban.

Don haka, wasan tsere na safe zai taimaka:

ƙarfafa tsarin juyayi da na zuciya.

Gudun cikin yini yana da kyau don ƙarfafa tsokoki.

Gudun maraice yana da tasiri musamman a ƙona ƙarin fam kuma yana rayar da adadin kuzari da ke cikin rayayye. Don haka idan babban burin ku shine ku rasa nauyi kuma ku siffata adadi, kuyi tsere tare da maraice.

Gudun tafiya na safe, kodayake ba shi da tasiri ga raunin nauyi kamar wasan motsa jiki na maraice, har yanzu yana da tasiri mai kyau a jiki, yana taimakawa rage ƙarar da ƙarfafa tsokoki.

Ga wasu jagororin don gudana a lokuta daban-daban na rana:

Idan motsa jiki ya auku da safe, zai fi kyau a yi shi kafin karin kumallo, a kan komai a ciki, bayan shan gilashi guda na ruwa mai tsayi kafin tseren.
Da yamma, ya fi kyau ku yi gudu ba da wuri ba bayan sa'o'i biyu bayan cin abincinku na ƙarshe. Ana ba da shawarar cin abinci bayan gudu ba da daɗewa ba bayan awa ɗaya.
Ana ba da shawarar yin shawa mai ban mamaki nan da nan kafin tseren. Wannan zai taimaka wa tsokoki don samun sautin da ake bukata, kuma jiki da kansa za a shirya don motsa jiki.
Bayan an gama tsere, ayi wanka da ruwan dumi.

Mafi kyawun lokutan gudana kamar haka:

Safiya, daga 06:30 zuwa 07:30,
Rana, daga 11:00 zuwa 12:00
Maraice, daga 16:00 zuwa 18:00.

Yi ƙoƙari ku tsaya kan waɗannan jigon lokaci. Bugu da kari, kar a manta cewa motsa jiki ya zama na yau da kullun, haka kuma a tabbatar an hade shi da abinci mai kyau da kuma rayuwa mai kyau. Waɗannan sune manyan sharuɗɗa don rasa ƙarin fam da tallan siriri da ɗan wasa.

Hakanan, don ƙarin asarar nauyi mai nasara, zaku iya sauya nau'ikan ayyuka da yawa yayin rana: misali, tsere da motsa jiki da keke, ko gudu da iyo.

Wace hanya ce mafi kyau don gudu don rasa nauyi

Dole ne tufafi su zama masu daɗi: kar a shafa, kar a hana motsi, kar a latsa ko'ina. Yana da kyau a yi ado mai sauƙi kamar yadda ya kamata, saboda gudu cikin tufafi masu ɗumi na da illa.

Gudun shiga cikin tufafi da yawa ya shafi sanyaya na jiki, na iya haifar da ƙarancin ruwa, zafi fiye da kima, damuwa mai mahimmanci a cikin zuciya, ban da haka, mai gudu na iya rasa sani. Hakanan, yayin gumi, ana cire gubobi daga jiki, kuma yadudduka na tufafi na iya tsoma baki tare da wannan.

A lokacin rani zaku iya sa:

gajeren wando ko kekuna,
T-shirt ko saman

A lokacin sanyi, idan har kuna gudu a waje, ya kamata ku sa:

hat mai haske,
iska ko jaket,
safar hannu.

Ya kamata a ba da hankali na musamman ga takalma masu kyau.

Babban kuskure shine amfani da kayan masarufi da sauran kayan aiki yayin aiki. Suna cire ruwa daga jiki, kuma ajiyar mai tana nan a wurin.

Bugu da kari, saboda kirkirar gumi da aka yi da hannu, yanayin zafin jiki ya tashi kuma, sakamakon haka, zafin rana na iya faruwa - kuma wannan ya riga ya zama haɗari ga jiki. Zai fi kyau bayan gudu, je gidan wanka, sauna ko mataimaki: wannan zai taimaka inganta haɓakar jini da kumburi na al'ada.

Yaya ake yin tsere don asarar nauyi ba tare da haɗarin lafiya ba?

Anan akwai wasu nasihu don dacewa:

Auna bugun zuciyar ka kafin da bayan gudunka. Yana da kyau idan bugun zuciyar ka ya tashi zuwa 130 a kowane minti yayin tsere. Gabaɗaya, karuwar bugun zuciya bayan gudu bai kamata ya wuce sittin zuwa saba'in na lambobin da aka auna kafin gudu ba. Hakanan, tsakanin rabin sa'a na motsa jiki, bugun zuciyarku ya kamata ya koma yadda yake.
Don cimma matsakaicin sakamako, ana ba da shawarar sauyawa yayin tseren don zaɓar nisan da aka rufe a hankali, da gajeru waɗanda suke buƙatar gudu da sauri. Don haka, idan gudu na yau da kullun na mintina 30, a matsakaita, zai ba ku damar rasa kusan gram 300, to irin wannan sauyawar zai fi tasiri sosai kuma zai ba ku damar rabuwa da ƙarin gram 500.
Numfashi ya kamata a sanya masa ido sosai, musamman yayin gudu cikin sauri. Kuna buƙatar numfashi bisa ga ka'idoji.
Toari da tsere na yau da kullun, zaku iya gwada tafarkin cikas, jogging, gudun tazara. Sai kawai a wannan yanayin zaku gano wane nau'in gudu ne yake da tasiri mafi kyau akan lafiyar ku da kuma hanyar rage kiba.
Ofaya daga cikin mahimman shawarwari shine madaidaicin zaɓi na takalma, da tufafi don gudu. Yakamata su kasance masu inganci, masu walwala kuma ba masu takura motsi ba.
Kafin fara wasan motsa jiki, yana da kyau ka nemi likita kuma ka samu shawarwarin sa. Idan an hana yin jogging a gare ku, zaku iya zaɓar wani, mai sauƙin motsa jiki, misali, saurin tafiya, da motsa jiki akan keke mai tsayayyiya.

Nasihu na Gina Jiki

A wannan bangare na labarin, za mu ba da wasu shawarwari game da abinci mai gina jiki, wanda yake da kyau a kiyaye ga dukkan 'yan wasa-masu tsere kuma, da farko dai, waɗanda suke son rasa nauyi.

Usalin yarda daga samfuran cutarwa waɗanda ke cikin nau'in abin da ake kira "sharar abinci".

Wadannan sun hada da:

soda mai zaki,
kwakwalwan kwamfuta
mayonnaise daga shago da sauransu.
Bukatar abinci iri-iri. Ku ci ba shinkafa da dankali kawai ba, har ma da sauran hatsi iri-iri: couscous, lentil, bulgur. Dogayen kayan lambu, danye da stewed
Yana da kyau a ci aƙalla 'ya'yan itace ɗaya a kowace rana. Zai iya zama apple, wanda ya dace da kore.
Tabbatar cin karin kumallo. Ka tuna da karin maganar: "Ku ci karin kumallo da kanku, ku raba abincin rana tare da aboki, kuma ku ba da abincin dare ga abokan gaba." Idan ka tsallake irin wannan abincin mai mahimmanci kamar karin kumallo, to haɗarin haɗari ne na rikicewar abin da ke faruwa a cikin jikinka, kazalika da cikawa da rana da maraice, ɗorawa jikin kalori tare da adadin kuzari marasa amfani da marasa amfani.
Yana da kyau a rarraba abinci zuwa kashi 5-7 kuma ku ci ƙananan ƙananan abubuwa.
Kuna buƙatar shan ruwa mai tsafta kamar yadda zai yiwu ba tare da gas ba. Da kyau, aƙalla lita biyu a rana, amma zaka iya farawa da ƙarami kaɗan don ka saba. Game da ƙishirwa, koyaushe yi ƙoƙarin ba da fifiko ga ruwa. Auki kwantena na ruwa tare da ku ko'ina, kuma daɗewa za ku saba da shan yawancin abin sha na yau da kullun.

Contraindications don gudu

Ba a ba da shawarar yin wasan tsere a cikin sharuɗɗa masu zuwa ba:

Idan kana da mummunan zuciya ko magudanar jini.
Kuna da hauhawar jini, kuma ana yawan samun rikice-rikice.
A yanayin varicose veins.
tare da kumburi a kowane bangare na jiki.
Kasancewar akwai cututtukan da suka shafi numfashi, sanyi, da kuma cututtukan yau da kullun waɗanda suke cikin matakin m.
Idan kana fama da cutar gyambon ciki, ko kuma ulcer.
Idan kana da duwatsun koda.
Idan kuna da ƙafafun kafa.
Idan kuna da matsaloli tare da kashin baya.
Don matsaloli tare da tsarin mai juyayi.
Idan akwai rashi mai mahimmanci.
Idan kana iya cutar asma ko kuma kana da wasu matsaloli na numfashi.

Rushewar Gudun Layi

A ganina, yin motsa jiki da safe babban damuwa ne akan gabobin da zuciya. Bayan haka, da safe jiki bai farka ba, ɗakunan ba su da ɗumi, matsa lamba da bugun jini suna ƙaruwa yayin gudu, nauyin da ke kan zuciya yana ƙaruwa. Hakanan akwai haɗarin rauni. A ganina, mafi kyawun lokacin gudu shine yamma, daga 5 na yamma zuwa 9 na yamma.

Alexei

Lokacin gudu, abokina amintacce shine mai lura da bugun zuciya. Yin tsere na mintina 40 yana da tasiri, kuma ba matsala a wane irin sauri babban abin shine bugun jini bai ƙasa da bugun 130 ba, to daga nan ne mai ƙona mai zai fara faruwa.

Svetlana

Poundsarin fam ɗin zai fara narkewa bayan farkon gudu, idan an yi shi daidai. Na yi ihu tsawon shekaru goma sha biyar. Da zaran na daina - shi ke nan, kitse ya girma gaba ɗaya. Na fara horo akai-akai - komai ya dawo daidai. Gaba ɗaya, gudu, mutane, yana da kyau sosai.

Vladimir

A cikin watan da ya gabata, na yi nasarar rasa sama da kilogram 10. Don yin wannan, dole ne ku yi gudu kowace rana. Na tashi da ƙarfe 4 na asuba kuma na yi kusan awa ɗaya ina gudu. Ina bin abincin, an haramta duk "datti na abinci". Na yi matukar farin ciki da sakamakon.

Alexei

A wani lokaci, yin tsaka-tsalle ne ya taimaka min in rasa nauyi kuma in sami kyakkyawan yanayin jiki. Kyakkyawan motsa jiki ga waɗanda suke so su ba da iyakar su kuma su rasa nauyi kamar yadda ya yiwu. Ina ƙoƙari kada in gudanar da darasi kuma in gudu sau uku a mako. Tabbas, sau da yawa akwai lalaci, amma na shura da kaina. Sabili da haka - ee, ana buƙatar haɓaka. Misali, duba kai tsaye a cikin madubi.

Stas

Ina gudu na mintina 40 a kowace rana, kuma tsawon shekaru na sami damar kula da yanayin jiki mai kyau - kimanin kilogram 60. Yayin horo, na canza tsakanin gudu a hankali da hanzari. Na sayi na'urar bugun zuciya - babban abu, Ina ba da shawarar ga kowa. Ana rikodin bugun bugun da ake buƙata don ƙona mai. Ba na bin tsarin abinci na musamman, amma na yi ƙoƙarin kada in ci abinci maraice da yamma kuma kada in tsallake karin kumallo. Kuma haka ne - ƙin yarda da kwakwalwan kwamfuta da soda mai zaki.

Olga

Game da yin tsere na yau da kullun don rasa nauyi, zaku iya jin sakamakon riga a cikin watan farko. Babban abu shine zaɓar takalmin da ya dace, tufafi, kiyaye abincin, la'akari da yuwuwar sabawa, da kuma bin ƙa'idodin da aka bayar a sama.

Ka tuna cewa yayin gudu, jiki yana samar da serotonin, wanda aka sani da "hormone mai farin ciki."Sabili da haka, yin wasa - ko a yanayi, a cikin gidan motsa jiki ko a gida a kan abin hawa - zai kawo muku jin daɗi mara misaltuwa.