Gudun tafiya yayin kwanciya (Mai hawan dutse) yana nufin motsa jiki waɗanda ake buƙata don haifar da damuwa, galibi akan tsarin bugun zuciya. Dangane da haka, don samun matsakaicin tasiri daga gare shi, yana da matukar kyawawa don siyan lokaci. Gudun a cikin maƙaryaci ya fi tasiri yayin da aka yi shi a cikin ƙayyadaddun lokutan da aka kayyade, a haɗe a haɗe tare da atisaye masu ƙarfi da atisaye don haɓaka daidaituwa tsakanin maɗaukaki da rashin kwanciyar hankali.
Amfana
Gudun a cikin yanayin kwance yana ba ka damar ƙirƙirar mahimmancin amfani da adadin kuzari a kowane sashi na lokaci, yayin amfani da ba kawai tsokoki na ƙananan gabobin ba (ba kamar gudu na yau da kullun ba), amma har ma suna ɗaukar tsokoki na ɗamarar kafaɗa ta sama a cikin tsauraran matakai. Haka kuma, gwargwadon ƙarfin motsawar da za ku yi da ƙafafunku, mafi girman nauyin ya faɗi akan kirji, triceps da gaban Delta.
Bugu da ƙari, ya kamata a sani cewa, ba kamar gudu na yau da kullun ba, duka tsokoki na bayan cinya da quadriceps suna da hannu ɗaya, yayin gudu don tazara mafi yawa galibi yana ɗaukar maraƙin maraƙi, kuma yana yin gudu don nesa - masu lankwasawa. Kuma wataƙila mafi mahimmanci game da wannan aikin shi ne cewa baya buƙatar sarari da yawa don kammala shi. Hakanan, dangane da tasirin aerobic, motsi suna burpees, igiyar tsalle, gudana na yau da kullun.
Fasahar motsa jiki
Don haka, bari mu binciki dabarun aiwatar da aikin, gudu a cikin yanayin kwance. Matsayi na farko:
- Tallafin yana kwance, kafa ɗaya tanƙwara a gwiwa da haɗin gwiwa.
- Na biyu an saita shi baya, kuma, akasin haka, ba a buɗe shi ba.
- Tallafawa a yatsun kafa da tafukan hannu.
A siginar, muna turawa daga ƙasa tare da yatsun ƙafafun biyu, yayin da ake juyar da nauyin jiki zuwa tafin hannayenku na secondsan daƙiƙoƙi, domin a riƙe a wurin, a wannan lokacin ana buƙatar matse tsokoki na kirjin, latsa tafin a cikin ƙasa kuma a ɗan ja ƙashin ƙugu zuwa kirji. Kafa da aka lankwasa a gwiwa an mike kuma an dawo da shi, a madadin kafar da ta lankwasa a baya.
© logo3in1 - stock.adobe.com
A lokaci guda, gabar, wadda ba a kafa ba, tana lankwasawa a gwiwa da hadin gwiwa, kuma ana jan ta zuwa kirji. Abu mai mahimmanci shine cewa safa na ƙafafun biyu su kasance a ƙasa a lokaci guda. Har ila yau, a duk lokacin motsa jiki, dole ne a kiyaye yanayin mahaɗan sosai kuma a jawo ciki a ciki. Wannan ya zama dole don daidaita lumbar lumbar kuma, daidai da haka, haɓaka ƙarfin motsa jiki.
Ana buƙatar numfasawa gabaɗaya, cikin dukkanin motsi: fitar da numfashi ya faɗi a kan lokaci na ƙyama daga ƙasa, da kuma shan iska yayin lokacin sauka. Riƙe numfashin ka sam sam ba abar karɓa bane.
Dole ne a yi jujjuyawa da kuma fadadawa a gabobin kafafu a cikakken fadada. Rashin durkusar da gwiyoyin gwiwa da haɗin gwiwa zai haifar da gajiya ba tare da bata lokaci ba ga ƙwayoyin quadriceps na cinya, saboda yawan haɗarin acid ɗinsu, bugu da ,ari, an halicci yanayi a cikin haɗin don ɓarkewar fitar jini daga tsoka, bi da bi, adadin iskar oksijin da ake samu don aiwatar da ƙwayoyin phosphorylation yana raguwa. Tsokokinku suna shiga yanayin samar da makamashi na anaerobic ga tsokoki - wannan, bi da bi, yana haifar da ƙaruwa mai ƙarfi cikin ions hydrogen a cikin tsoka.
