Babu wasa wanda yake na halitta ne kamar gudu. Gudun yana da sakamako mai kyau akan ci gaban jiki da tsarin zuciya da jijiyoyin jini.
Bayanin da ke cikin wannan labarin zai ba ku damar duba wannan wasanni mai sauƙin sauƙi. Zai yi amfani ga 'yan wasa masu farawa su koyi yadda ake gudu daidai kuma su guji kuskuren da aka fi sani.
Gudun ilimin lissafi
Gudun shine ɗayan mahimman hanyoyin motsa jiki, ana aiwatar dashi tare da taimakon daidaitaccen aiki na ƙwayoyin ƙashi da gaɓoɓi. Babban banbancin sa daga wasan motsa jiki shine kasancewar lokacin tashi lokacin da ƙafafuwan biyu suka yage daga farfajiyar. Wannan lokacin yana ƙara ƙarfin damuwa a ƙafafun mai gudu da jijiyoyin jikinsa.
Amma a lokaci guda, yana ba ka damar ƙara saurin motsi. Tare da motsa jiki a cikin jiki, samar da jini yana aiki ba kawai ga tsokoki ba, har ma ga gabobi, gami da kwakwalwa. Wannan, bi da bi, yana shafar sautin jiki da haɓaka aikin tunani. Koyaya, loadarin kaya a jiki yana sanya buƙatu da yawa ga mutanen da suke son yin tsere.
Kafin fara motsa jiki na yau da kullun, kana buƙatar bincika shirye-shiryen jiki don irin wannan damuwa cikin yanayin nauyi. Idan kun yi kiba, dole ne ku yi atisaye da nufin ƙona kitse da ƙarfafa tsokoki da jijiyoyi. Wannan zai guji rauni da farko.
Hakanan ya cancanci yin abinci mai gina jiki don saurin sakamakon. Tsarin doka anan shine kashe yawancin adadin kuzari fiye da wanda kuke samu. Kawai to ya kamata ku fara yin tsere. Ga waɗanda suka ɗauki kansu lafiyayyu, zaku iya tafiya kai tsaye zuwa kayan yau da kullun.
Daidaita dabarar gudu
Daidaitaccen fasaha yana ba da ƙarancin gajiya, kuma sakamakon zai zama da sauri. Akwai ƙa'idar asali, tazarar tazara mafi tsada. Daga wannan ya biyo baya cewa babu wani abu mai mahimmanci a cikin motsi, ciyar da kuzari mai mahimmanci.
- Gudun gudu ba tare da tsere ba. Strongaƙƙarfan motsi mai ƙarfi na jiki yana kaiwa zuwa ɓarnatar da ƙarfi don danshi nauyin damuwa. Ya kamata motsi ya zama mai santsi kuma yana fuskantar a kwance.
- Gudu ba tare da lilo ba. Ana samun wannan ta hanyar sanya ƙafafun waje a layi ɗaya. Yarda da wannan yanayin yana haifar da tsayi mafi tsayi.
- Daidaita kafa. Wannan na mutum ne. Dogaro da kwarangwal. Koyaya, sanya kafa mai taushi ta mirgina daga diddige zuwa yatsun kafa ya fi kowa kuma ya dace da tsere.
- Nisa nisa. Yakamata ya zama yana ba ka damar ɗaukar matakai uku a sakan ɗaya ba tare da ƙoƙari mai yawa ba.
- Madaidaici jiki. Jiki ba karkata ko juyawa, kai yana kan layi daya a tsaye tare da kashin baya. Wannan yana samun ƙananan ƙoƙari don kula da jiki. Hakanan, tare da wannan dabarar, ya fi sauƙi numfasawa sosai.
- Numfashi mai motsa jiki. Babban abu a cikin gudu shine numfashi. Matakai biyu, sha iska, matakai biyu, shaƙar iska. Kuna iya numfasawa ta hanci da bakinku. Amma numfashi ta bakinka ya fi sauki.
Gudun ci gaba
Aiki da matsayin hannu yayin gudu
Dynamarfafawa yana farawa tare da hannaye. Hannaye ne azaman tsarin levers wanda ke taimakawa cikin tsere. Hannun ya kamata a tanƙwara a gwiwar hannu a digiri 90, tafin hannu suna fuskantar jiki, yatsun ɗan ɗan damke. A wannan matsayin, ya fi sauƙi don hannaye su motsa a cikin baka mai layi ɗaya da jiki tare da ƙaramin ƙoƙari. Kada ku matsa hannayenku zuwa kirjinku ko akasin haka, kuna jujjuya su ba dole ba. Tunda a irin wannan yanayi jiki zai murɗa, kuma dole ne a guje masa, tunda akwai aikin tsoka da yawa kuma wannan yana rage ƙwanjin huhun ciki, yana sa wahalar numfashi cikin sauƙi da cikakke. Duk waɗannan abubuwan suna haifar da gajiya da wuri.
Game da jiki, ya kamata a kiyaye shi a tsaye. A wannan matsayin, ana sanya ƙaramin kaya a ƙafa mai zuwa. Kafadu suna taimakawa hannaye suyi aiki, amma ka tuna cewa karkatar da gangar jiki yayin yin wasan motsa jiki ba abar karɓa bane. Hakanan, tare da miƙe tsaye na jiki da kai, kashin baya da tsokoki na jiki suna da ƙarancin nauyi.
Matsayi da ƙafa yayin aiki
Yanzu bari muyi magana game da kafafu. A lokacin saukowa a kan kafa mai tallafi, ya kamata a bar shi dan lankwasawa a gwiwa. Wannan zai hana damuwa mai cutarwa akan haɗin gwiwa. Idan wannan bai faru ba, to sai a jefa ƙafa da ƙarfi gaba kuma ya zama dole a taƙaita matakin.
Hakanan, kula da tsayin matakin yana ba ku damar bin doka mai sauƙi - kafa mai tallafi ya kamata ya taɓa farfajiyar kai tsaye sama da tsakiyar nauyi. Wato a karkashin jiki. Na gaba, ana aiwatarwa tare da kafa ɗaya lokacin da sauran ƙafafun an riga an motsa gaba.
Duk motsi dole ne ya zama santsi kuma ba tare da gigicewa ba. Gyara daidai yayi kusan shiru. Idan mutum ya fantsama ƙafafunsa, wannan yana nufin cewa yana yin wani abu ba daidai ba ko kuma ya riga ya gaji kuma yana buƙatar hutu don hutawa.
Gyara numfashi yayin gudu
Babban cikas ga ci gaba da gudana shine rashin oxygen. Bari muyi maganar numfashi. A yayin motsa jiki na jimiri, yana taka muhimmiyar rawa. A lokacin atisaye, bai kamata ku yi magana ba, ku tauna cingam. Babu wani abin da ya kamata ya rikitar da numfashi da shaƙar iska. A matakan farko yana iya zama kamar ba shi da mahimmanci, amma yayin nesa waɗannan abubuwan za su ji da kansu.
Akwai ra'ayoyi da yawa game da yadda ake numfashi da kyau, ta bakin ko ta hanci. Duk 'yan wasa suna numfasawa ta bakinsu. Banda yana gudana a cikin yanayin hunturu, lokacin da ake yin inhalation ta bakin da kuma fitar da iska ta hanci.
Lokacin yin tsere a tsaka-tsakin gudu, dokar daidaita shaƙa da kuma fitar da iska ita ce mafi kyau duka. Shakar iska biyu, matakai biyu suna fitar da iska. Trainedarin horar da masu gudu suna aiki akan dokar matakai uku a ciki, biyu a waje.
Dumi da sanyi
A farkon, kana buƙatar dumi. Jigon dumama shine dumama tsokoki da jijiyoyi, sanya su na roba kuma a shirye don damuwa. Akwai ƙaruwa a cikin bugun zuciya, ƙarar numfashi yana cika jini da iskar oxygen. Idan bakuyi haka ba, to a lokacin darasin za'aji motsin tsokoki. Gajiya zata zo da sauri.
Bayan horo, zaku iya fuskantar ciwon tsoka. Idan aka ba da ƙarin kaya ba tare da dumi ba, alal misali, saurin gudu, to, jijiyoyin tsoka ko ɓarna suna yiwuwa. Watau, dumama jiki yana shirya jiki don damuwa, rage haɗarin rauni.
Jerin Motsa Jiki:
- Madauwari motsi kai a duka kwatance
- Juyawa madaidaici tare da hannuwa a duka hanyoyin
- Lanƙwasa na gefe, yana canzawa tare da juyawar jiki
- Squats, alternating tare da tsalle zuwa saman
Bayan dumama-dumu, yakamata ya dauke numfashinku na mintina 2-3 kuma zaku iya fara horo.
Bayan yin jogging, kana buƙatar sanar da jiki cewa lodin ya wuce. Kuma cikin nutsuwa a ci gaba da atisaye. Don rage nauyi a hankali a jijiyar zuciya, kana buƙatar sauyawa daga gudu zuwa matakin wasanni tsakanin minti 3-5. Bayan haka, zaku iya matsawa zuwa miƙawa.
Yana da kyau ayi shi a filin wasanni inda akwai tsani ko sandunan bango. Wadannan darussan suna da mahimmanci don shimfiɗa manyan tsokoki na ƙafa.
Jerin ayyukan motsa jiki:
- Jin huhu mai zuwa gaba tare da tallafi akan ƙafa mai lankwasa da lilo don iyakar ƙarfin.
- Tanƙwara jiki a gaba a miƙe ƙafafu don isa ƙafafun da tafin hannu
- Lankwasa kafa a gwiwa tare da jan shi ta hannu a bayan kafa, don shimfida quadriceps.
Ciyar da abinci mai dacewa yayin guje guje
Horarwa tana ɗaukewa mutum mafi yawan kuzarin da jiki ke adanawa. Don kar a ji rauni yayin gudu, kuna buƙatar kula da abin da kuke buƙatar ci. Abincin abinci bai kamata ya wuce minti 60-40 ba kafin yin tsere. Ya dogara da tasirin mutum. Carbohydwararrun carbohydrates suna ƙarfafa yayin da suke saurin saurin.
Zai iya zama:
- Turawa
- 'Ya'yan itãcen marmari da kayan marmari,
- Kitsen yoghurt mai yawa ko kefir,
- Ruwan 'ya'yan itace, da dai sauransu.
Babban abu shine cewa a lokacin fara motsa jiki, ba a cika kayan ciki ba, kuma maimakon horo, ɗan wasan yana mamakin zafin rai ko nauyi a ciki. Yayin gudu, ya kamata ku ƙi cin abinci. Koyaya, an sha shawarar ma ba a sha ba.
Idan yana da zafi sosai a waje kuma yana jin ƙishirwa, to zai fi zama daidai a ɗage gudu zuwa ƙaramin lokacin zafi na yini. Bayan motsa jiki, zaku iya sake cika asarar ruwa a jikinku. Dogaro da jadawalinku na yau da kullun, zaku iya fara cin mintuna 20-30 bayan gudu.
Lokaci da wurin karatun
Babu takunkumi na musamman don gudana. Kowane ɗan wasa yana bin ayyukan yau da kullun da lokacin kyauta. Tabbas, yana da daraja la'akari da yanayin mutum na yau da kullun. Gudun tsakar dare ba shine mafi alfanu ba. Yawancin mutane suna yin wasa da safe, bayan ɗan ƙaramin abun ciye-ciye, amma kafin su ɗauki babban karin kumallon su.
Idan jadawalin baya bada izinin yin wannan, to horo zai fara daga karfe 7 zuwa 9 na dare. Bayan cin abincin dare da ɗan hutawa bayan aiki. Filin wasa, waƙoƙin guje-guje, ko wuraren shakatawa na iya zama wurare masu kyau don aiwatarwa. Tun da gudu cikin gari a cikin taron mutane masu wucewa ba zai kawo farin ciki da yawa ba.
Yadda za a gudu don kauce wa rasa ƙwayar tsoka
Yawancin 'yan wasa masu ƙwarewa waɗanda ke tsunduma cikin ƙwayar tsoka suna tsoron rasa ƙimar da aka samu. Anan ya cancanci tunawa da ƙa'idar ƙa'idar gina jiki, cinye adadin kuzari fiye da yadda kuka ciyar.
Idan kun bi tsarin abinci don samun ƙarfin tsoka, to minti 15 na tsalle don motsawar zuciya ba zai rage tsoka ba, amma zai dumama jiki da kyau, yana shirya shi don damuwa. Tabbas, ƙwararrun athletesan wasa a lokacin wasan farko basa buƙatar irin wannan shawarar kuma sun haɓaka takamaiman shirin horo don kansu.
Yadda ake gudu da kyau don gina ƙafafunku
Don haɓaka ƙarar tsokoki na tsoka tare da taimakon gudu, ya zama dole a yi canje-canje a cikin dabarun horo. Tsarin ƙa'idar aiki yana aiki, ƙididdigar suna girma tare da haɓakar nauyin nauyi. A wannan ma'anar, yin hawan tudu yana da amfani. Wannan aikin yana da kyau sosai ta yanayin jin lokacin da ƙafafu sun riga sun zama auduga, kuma har yanzu babu sauran ƙarancin numfashi.
Abin girke-girke na biyu don gina ƙwayoyin kafa tare da gudu shine yanayin ragged yanayin gudu. Jog 100 mita, gudu 100 mita. Yakamata a kiyaye doka ta ƙara ɗaukar kaya don hana rauni. Idan mutum yana sha'awar ginin jiki, to maimakon yin tsere, yana da kyau a yi amfani da horo tare da taimakon masu kwaikwayon, tunda sun fi tasiri ta fuskar samun ƙarfin tsoka.
Yadda ake gudu don inganta lafiyar ku
Don sakamako mai ɗorewa na dindindin daga motsawa, kuna buƙatar koyawa koyaushe. Gaskiyar wasan tsere da safe ko bayan aiki ya zama al'ada ta jiki. Yawancin lokaci, tsawon lokaci da kewayon za su haɓaka, kuma tare da su canje-canje masu daɗi a cikin adadi, mahimmanci da halaye zasu faru. Nacewa da bin dokoki da dabaru yayin atisaye, da cin abinci mai gina jiki, na iya kawo jiki cikin kyakkyawan yanayi a duk shekara. A lokacin hunturu, yana da daraja matsawa zuwa wuraren motsa jiki tare da kayan motsa jiki da ci gaba da gudu zuwa can.
Hanya madaidaiciya ga horo koyaushe zai inganta yanayin jikin mutum. Ayyukan yau da kullun an daidaita su, matsin lamba zai zo oda. Matsayin da ya wuce kima zai ɓace a hankali. Duk waɗannan canje-canje zasu faru a hankali. Babban abu a cikin azuzuwan shine juriya da juriya, waɗannan halayen ne suke taimaka wajan inganta yanayinka kowace rana a rayuwar ka.
