Jogging aiki ne na aerobic wanda asara mai kyau zai iya faruwa. Yin jogging na yau da kullun zai taimaka ba kawai inganta lafiyar ku ba kuma koyaushe kula da yanayi mai kyau, amma kuma, idan ya cancanta, daidaita nauyi da ƙarar ku.
Sabili da haka, yawancin masu gudu suna da sha'awar: yadda tsokoki ke aiki yayin gudu, menene ya rage nauyi yayin gudu, da farko, ta yaya gudu yake shafar ɓangarorin jiki daban-daban: makamai, ciki, baya?
Yadda za a rasa nauyi da sauri - lokacin wasan tsere a wurin shakatawa, a kan matattara a gida ko a dakin motsa jiki? Kuna rasa nauyi ko juya kafafunku yayin yin tsere? Me yasa wasu mutane suke gudu tukuru kuma a kai a kai, amma, kash, har yanzu basu iya rasa nauyi ba? Duk waɗannan da sauran tambayoyin an amsa su a wannan labarin.
Me ke rage nauyi lokacin da kake gudu?
Wasan guje-guje na yau da kullun (mai dacewa da abinci mai gina jiki) zai ba mu damar rasa "ƙarin fam". Bari mu ga ainihin abin da ke rage nauyi lokacin da muke gudu.
Yana da mahimmanci a tuna anan cewa asarar nauyi gaba ɗaya ce ba tsari na gida na jikin mutum ba. Don rage nauyin jiki, ban da kayan motsa jiki na yau da kullun (a cikin yanayinmu, musamman gudana) kaya, ya zama dole a iyakance yawan adadin kuzari daga abinci. Babban abu shine ciyar da adadin kuzari fiye da yadda kuke samu da abinci.
Menene abu na farko da zai rage kiba yayin gudu?
Abin da kuka rasa nauyi yayin tafiyar yau da kullun da farko ya dogara da yadda kuke gudu, kan salon tafiyarku.
Don haka:
- Misali, yin gudu yana juyawa nauyin jiki daga yatsun kafa zuwa diddige. Yayin tsere, bayan muryoyin cinya da tsokoki na aiki.
- A gefe guda, yayin gudu cikin abin da ake kira "salon wasanni", ana sauya nauyin jiki daga azaba zuwa yatsan kafa. Sabili da haka, tsokoki na gluteal suna da hannu sosai.
- Yayin tseren gudu, 'yan wasa galibi suna motsawa ta hanyar tura ƙasa da ƙafarsu duka. A yayin wannan tseren tseren, tsokokin cinya suna aiki daidai, haka kuma tsokoki maraƙi.
Ta yaya gudu yake shafar tsokoki da tsokoki na kafada?
Gudun yana da babban tasiri akan waɗannan ƙungiyoyin tsoka. Gaskiya ne, asarar nauyi a waɗannan wurare ba zai faru da sauri kamar yadda yake a kafafu ba. Anan akwai wasu nasihu da zaku iya bayarwa don haɓaka kaya kuma, sakamakon haka, saurin rage nauyi:
- Don ƙara nauyi a kan tsokoki na jiki, kafadu, yana da daraja a yi amfani da dumbbells a yayin guje-guje, ko saka wata jaka a bayanku.
- Domin yin aiki yadda ya kamata tsokoki na baya, kuna buƙatar sarrafa matsakaicin hanyar kushin kafaɗa zuwa kashin baya. Yayin guduna, kuma kiyaye kafadunku ƙasa, nesa da kunnuwanku, kuma hannayenku sun tanƙwara a gwiwar hannu.
- Idan kana son cikinka ya rasa nauyi yayin wasan tsere, dole ne a koda yaushe kiyaye tsokokin cikinku cikin tashin hankali. Koyaya, bai kamata ku tsotse cikin ciki sosai ba, in ba haka ba kuna da haɗarin fitar da numfashin ku. Muna ba da shawarar cewa ka murƙushe tsokokin cikinka ba ɗari bisa ɗari ba, amma kusan rabin.
Me ke rage nauyi yayin gudu a kan na'urar nika?
Fa'idodi na matse matsera mai ƙaruwa ne, ko a gidanka ne ko ka zo gidan motsa jiki don gudu. Bayan haka, lokacin sanyi da ruwan sama a waje, ina kyau a gudu cikin gida.
Sabili da haka, idan kun sanya shi makasudin ku don rasa nauyi, to, idan kuna da abinci mai kyau, motsa jiki na yau da kullun akan matattarar zai taimake ku cika wannan mafarki kuma zai zama kyakkyawan ƙari ga shirin ku na asarar nauyi gaba ɗaya.
Anan ga wasu nasihu don gudana akan na'urar motsa jiki:
- Zai fi kyau a gudu anan da safe, aƙalla mintuna 30-40 kafin karin kumallo.
- Kuna buƙatar gudu a kai a kai, yi ƙoƙari kada ku tsallake wasan motsa jiki. Da kyau, aƙalla sau huɗu a mako, har ma mafi kyau, kowace rana.
Kamar yadda yake tare da gudu na yau da kullun, asarar nauyi yayin motsa jiki akan mara matse kafa ya danganta da ƙarfin ɗaukar kaya da kuma yanayin gudu.
Don haka, akan waƙar, zaku iya saita zaɓuɓɓuka iri-iri, misali "yin tafiya a sama", canza matakin karkata. Hakanan zaka iya daidaita saurin gudu a cikin km / h.
Tare da motsa jiki na yau da kullun, asarar nauyi mafi sauri zai faru a yankin tsokoki na gluteal da kan kwatangwalo, amma duk ya dogara da halayen jikin ku. Gabaɗaya, sakamakon asarar nauyi na gudu akan na'urar motsa jiki ba zai bambanta da gudu a wurin shakatawa ba, misali.
Kuna rage nauyi ko jujjuya ƙafafunku yayin gudu?
Wannan tambaya ce mai mahimmanci ga yawancin masu gudu. Misali, idan kafafun mata wuri ne mai matsala kuma tana bukatar ta rage kiba, kuma ba ta gina tsoka a kan kumatu da maruƙan ba, to tana da sha'awar ko yin tseren nesa na yau da kullun zai kawo sakamakon da ake so.
Mafi kyawun hoto don amsa wannan tambayar zai zama ƙwararrun 'yan wasa masu tsere. Da fatan za a lura: ƙafafunsu ba su da ƙarfi, kuma wani lokacin sun fi sauran mutane siriri. Anan ga amsar tambayar: shin ƙafafunku suna rasa nauyi tare da yin tsere na yau da kullun don nesa mai nisa.
Gaskiyar ita ce lokacin da muke gudu, muna amfani da ƙwayoyin tsoka masu jinkiri, waɗanda ke girma a hankali daga motsa jiki, akasin saurin zaren tsoka.
Sabili da haka, idan kuna da kitsen mai a cikin yankin kafa, yin jogging na yau da kullun shine zaɓinku, ban da haka, kamfanin Adidas ya buɗe tushen wasanni "Runbase Adidas" a cikin Moscow inda ba za ku iya tafiya da kyau tare da mai ba da horo kawai ba, amma kuma kawai ku more rayuwa.
Koyaya, yakamata ku tuna cewa yin gudu ba wai kawai gudun fanfalaki ba, amma, alal misali, tseren gudu - gasa masu gajeren zango. Kwatanta masu tsere na gudun fanfalaki da masu tsere: dukkansu 'yan wasa ne daban daban.
Legsafan masu gudu suna da ƙarfi sosai, tunda ana amfani da ƙwayoyin tsoka da aka ambata a sama a yayin tseren nesa. Tare da taimakonsu, zaku iya yin iyakan ƙoƙari a cikin ɗan gajeren lokaci, amma cikin juriya sun kasance ƙasa da waɗanda suka ragu. Yawancin 'yan wasa da gangan suna bugun ƙafafunsu da ƙarfi a cikin motsa jiki.
Sabili da haka, idan burinku bai zama mai yawa ba don rasa nauyi kamar yadda yake bugun tsokoki na ƙafafu, kwatangwalo, gindi, tsuguna da ƙugu mai nauyi. Gudun kai a kai a kai na dogon lokaci da wuya ya daga ƙafafunku.
Me yasa wasu mutane suke gudu amma basa rage kiba?
Ofayan manyan dalilai shine rashin cin abinci mara kyau.
Don aiwatar da asarar nauyi don cin nasara, ya zama dole, ban da yin tsere na yau da kullun, don bin tsarin abinci, yi ƙoƙari kada ku “wuce” tare da amfani da adadin kuzari. Yana da kyau a ci sau 5-7 a rana a kananan rabo, kuma kada a ci abinci a kalla rabin sa'a kafin horo da awa daya ko biyu bayan.
Bugu da kari, yadda ake samun horo a kai a kai na da babban tasiri. Hasaya ya bar yin tsere kawai - kuma fam ɗin da aka ɓata zai iya dawowa da sauri.
Yana da kyau a rinka gudu kullum, kuma idan wannan ba zai yuwu ba, to a kalla sau 3-4 a sati. Ka tuna cewa yin aiki sau ɗaya a kowace kwana bakwai kawai don kiyaye sakamakon da aka riga aka samu a cikin raunin.
Kowane nau'i na gudana yana da takamaiman takamaimansa da fasaha, sabili da haka, idan kuna so ku sami asarar nauyi a cikin wasu sassan jiki, ku mai da hankali ga hanya mafi kyau don gudu.
Yi ƙoƙari ku ci gaba da gudanar da abubuwanku akai-akai. A farkon fara horo, zai fi kyau ayi dan motsa jiki, ayi tafiyar rabin sa'a, sannan a hankali a kara kaya. Kari akan haka, lokacin "yin" adadi ba zai zama mai yawa ba don samun shawarar kwararren mai horarwa.
