Yin tafiya a kan na'urar motsa jiki

Yin tafiya a kan na'urar motsa jiki wani zaɓi ne na kowa don duka athletesan wasan da ke neman haɓaka ƙarfin jimrewa da aikin zuciya da jijiyoyin zuciya, haɓaka kuzarinsu, ko rasa kitsen jiki.

Tafiya cikin sauri a kan abin hawa yana ba da sakamako wanda ya yi daidai da yin tsere a lokacin shakatawa a wuraren shakatawa na gari, zaman doguwar cardio a kan ƙuƙwalwa ko stepper, amma ga yawancin 'yan wasa masu son hakan ya fi sauƙi a jiki da tunani.

Waɗanne tsokoki suke aiki?

Bari mu fara da duba wane tsokoki ke aiki yayin tafiya a kan na'urar nika.

Yayin aikin motsa jiki, muna horarwa, da farko, tsokar zuciya, a kan yanayin da mafi girman kaso mafi tsoka na lafiyarmu ya dogara. Amma kuma yayin tafiya a kan na'urar motsa jiki, quadriceps da tsokoki na ciki suna da hannu cikin aikin.

Idan dakin motsa jikinku ya kasance da kayan motsa jiki na zamani, wanda zaku iya daidaita kusurwar jujjuyawar juzu'i, to tafiya a bisa kan tudu zai ƙara ƙarfin tsokar ɗan maraƙin, ƙyallen mazakuta, tsokoki na gluteal.

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Fa'idojin takawa akan na'urar taka leda

Ba boyayyen abu bane cewa tafiya a kan mashin din yana da matukar alfanu duk da saukin aikin. Musamman, don asarar nauyi, tafiya cikin sauri a kan na'urar motsa jiki cikakke ne.

Yawan amfani da kalori don wannan nau'in motsa jiki yana da girma ƙwarai - na awa ɗaya na aiki tare da matsakaita ƙarfi, muna ƙone kusan adadin kuzari 250-300. Wannan yayi daidai da gram 150 na sikakken nama, dafaffen naman sa ko kuma hidimar buckwheat.

Yin wannan aikin motsa jiki a kai a kai yana ƙaruwa da kuzari, wanda ke ba mu damar hanzarta kawar da tarin ƙiba mai yawa ko samun ƙarfin tsoka mai inganci ba tare da ƙaruwar kitse ba.

Hakanan ana nuna fa'idar amfani da tafiya a kan abin ɗorawa a cikin ƙaruwa cikin jimrewa, wanda ke sauƙaƙa aikin sosai yayin yin gasa ko motsa jiki na gargajiya a cikin dakin motsa jiki. Ba abin mamaki bane cardio a kan na'urar motsa jiki dole ne ya kasance yana da ɓangare na tsarin horo don kowane ƙwararren ɗan gicciye, mai ginin jiki, mai zane-zane mai haɗaka, mai keke ko mai iyo.

Wanene aikin da aka ba da shawarar?

Akwai takaddama da yawa a kan yanar gizo game da abin da ya fi kyau a haɗa a cikin shirin motsa jiki: tafiya ko gudu a kan abin hawa. Ya kamata a ce cewa tafiya ba ta da tasiri ƙwarai dangane da haɓaka ƙarfin hali da kawar da ƙima mai yawa, kuma lallai ya fi fa'ida ga lafiya. Haƙiƙa ita ce, an ƙirƙiri na'urar taƙaitawa ta yadda ba za mu yi aiki a kanta ba - mu cim mata. Wannan yana sanya damuwa maras so akan gwuiwar gwiwa kuma tsawon lokaci na iya haifar da rauni ga meniscus ko hamstrings.

Don haka, ga wasu 'yan jinsunan mutanen da wannan aikin ya dace da su:

• tafiya a kan na'urar motsa jiki ana ba da shawarar ga waɗancan mutanen da ke da matsalolin gwiwa. Zai taimaka muku ku kasance da dacewa kuma ku guji mummunan rauni;
• wannan babban motsa jiki ne ga waɗanda suka fara wasanni. Yin aikin tafiya a kan na'urar motsa jiki daga farkon kwanakin horo, zaku sami kyakkyawar juriya da kiyaye gwiwoyinku;
• Tsagaita tafiya a kan abin hawa cikakke ne ga 'yan wasa da ke fama da hauhawar jini. Yana ba mu damar aiki tare da kwanciyar hankali mai kyau (115-130 beats a minti daya), yayin da gudu yana kara yawan bugun zuciya zuwa bugun 140-170 a minti daya, wanda yayi yawa ga tsarin zuciya da jijiyoyin marasa lafiya masu hawan jini;
• Har ila yau, auna tafiya a kan na'urar motsa jiki zai yi aiki da kyau ga mutanen da suka daina shan sigari kuma suka fara rayuwa mai kyau, kuma tsarin numfashin su bai riga ya shirya don tsananin ƙarfi ko nauyin zuciya ba. Bayan wata guda suna tafiya na yau da kullun a kan na'urar motsa jiki, karancin numfashinsu zai ragu ko kuma ya bace baki daya, aikin tsarin zuciya da zuciya zai daidaita, huhunsu zai yi amfani da su wajen isar da karin iskar oxygen ga kwayoyin tsoka, kuma bayan haka ne za ku iya fara cikakken motsa jiki a cikin dakin motsa jiki.

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Ingantattun hanyoyin tafiya

Don samun fa'ida daga irin wannan motsa jiki na motsa jiki, bi waɗannan jagororin masu sauƙi:

1. Koyaushe fara motsa jiki tare da cikakken dumi. Yakamata a ba da kulawa ta musamman ga gwiwoyi da sawu, kuma ya kamata a tabbatar da dusar quadriceps da maraƙin da kyau.
2. Sha ruwa mai yawa yayin motsa jiki. Shan a kalla lita daya na ruwan sha mai narkewa a kananan sips, za ku kiyaye kanku daga hargitsi a ma'aunin Layer a jiki.
3. Kada a canza tsayin matakan. Yi ƙoƙari ku ɗauki matakai na tsayi ɗaya a cikin aikin motsa jiki - wannan zai ci gaba da tafiya har ma da ƙara ƙarfin motsin zuciya;
4. Are aikinku tare da kwantar da hankali. Lokacin da kuka riga kun gaji kuma ba za ku iya tafiya tare da mataki mara kyau ba, ci gaba da tafiya na wasu mintuna 10-20. Ta hanyar kara yawan bugun zuciya yayin tafiya da sauri, yayin samun matsala, kona kitse da hanyoyin tafiyar da rayuwa a jikinka ba zai raunana ba.
5. Yi shawara a kan mafi kyawun aikin motsa jiki. Masana kimiyya sunyi imanin cewa hanyoyin lipolysis yayin aikin jiki sun fara gudana tare da cikakken iko ne kawai bayan mintuna 35-40, amma a lokaci guda, bugun zuciya mai tsayi (fiye da minti 80) na iya haifar da lalata ƙwayar tsoka. Sabili da haka, lokacin tafiya mafi kyau a kan abin hawa kusan minti 60 ne.

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Yadda za a rasa nauyi ta hanyar tafiya?

Don haɓaka ayyukan lipolysis yayin horo na zuciya a cikin hanyar tafiya akan na'urar motsa jiki, akwai ƙwarewar fasaha da yawa. Ga wasu daga cikinsu:

Daidaita lokacin motsa jiki

Lokaci mafi kyau don yin motsa jiki na motsa jiki don asarar nauyi shine da safe a cikin komai a ciki. A wannan lokacin, hanyoyin tafiyar da rayuwa sun fi yawa a jikinmu, shagunan glycogen da ke cikin hanta da tsokoki ba su da yawa, kuma tushen tushen kuzari kawai shi ne subcutaneous ko visceral mai, wanda jikinmu ya fara ci da himma. Idan kun damu cewa azumi na zuciya zai cutar da ƙwayar tsokar ku, ɗauki hidimar BCAA ko amino acid mai rikitarwa kafin horo.

Haɗa tare da sauran motsa jiki

Tafiya a kan na'urar motsa jiki bayan karfi ko horon aiki yana da tasiri iri daya. Yin tafiya a cikin matsakaiciyar ƙarfi zai ƙara tasirin tasirin mai na motsa jiki yayin da kuke ƙona ƙarin adadin kuzari.

Daidaitawa

Daidaitawa shine mabuɗin ci gaba. Idan, ban da yin tafiya, motsa jiki tare da nauyi, to motsa jiki na awoyi biyu a kan abin hawa a mako zai isa. Idan, saboda wani dalili ko wata, horo a cikin dakin motsa jiki an hana ku, ci gaba da tattaka sau 4-5 a mako.

Bambancin horo

Varietyara nau'ikan horo. Yi saurin tafiya, kusan gudu, sau da yawa, don haka zaku sami babban ƙaruwa cikin jimiri da ajiyar tsarin numfashi. Hakanan, kyakkyawar hanyar rage kiba ita ce tazarar tafiya a kan tarko, inda zaku canza tafiya a hanzari da kuma tafiya a hanzarin tafiya. Tafiya tazara zai kasance mai tasiri musamman idan kuna da abun wuya na motsa jiki ko mai lura da bugun zuciya - don haka zaku iya bin diddigin yawan kalori da bugun zuciya a wurare daban-daban na tafiya kuma, bisa ga wannan, yin gyare-gyare ga jadawalin horonku da ƙoƙarin ƙara ƙarfin aikin motsa jiki na zuciya kowace rana. ...

Shirin horo

A ƙasa akwai alamomin tafiya na tazara da yawa don masu farawa da matsakaita 'yan wasa:

Mataki na farko

Matsakaicin matakin

Kowane makirci ya kamata a maimaita sau 3-4 a cikin motsa jiki ɗaya. Don ƙara yawan kuzari, za ku iya bambanta karkataccen jujjuyawar farfajiyar ƙasa mai motsawa, yana mai da shi girma don tafiya mai saurin ƙarfi da ƙarami don tafiya mai sauri.

Bayani kan amfani da na'urar motsa jiki

Idan ka karanta bayanan masana masana motsa jiki da yawa, to babu shakka babu shakka tafiya a kan abin hawa shine ɗayan mafi kyawun motsa jiki na rage nauyi. Athleteswararrun athletesan wasa waɗanda ke amfani da wannan na'urar kwaikwayo don haɓaka jikinsu da haɓaka wasan motsa jiki suna cikin haɗin gwiwa tare da masana.

Gwanin UFC Conor McGregor yana cikin masu bi da kayan motsa jiki yayin motsa jiki. A ra'ayinsa, wannan aikin, tare da keke da na'urar tuƙi, yana ba ku damar haɓaka ƙarfin hali.

Sakamakon irin wannan horon yana magana ne don kansa: Conor shine mashahuri kuma mafi girma da aka biya mai haɗin gwani na faɗa. Kudadensa na girma tare da kowane fada, kuma duk fadarsa da abokin adawa ba a tattauna shi akan Intanet sai dai kawai lalaci. Bayyanar Conor shima abin mamaki ne. Yana da hauka, karfi da halaye na fada, yayin ci gaba da rike kwayar halittar jikin a jiki kasa da kashi 10%, kodayake saboda wannan wani lokacin a zahiri yakan “mutu” a kan abin hawa.

Kalli bidiyon: HUKUNCIN SAKI CIKIN JININ HAILA (Yuli 2025).