Gudun tafiya da safe: amfani da inganci, ƙa'idodin ƙa'idodi da fasali

Gudun tun zamanin da (wataƙila tun zamanin da, kuma mai yiwuwa a baya) da aka sani ga ɗan adam a matsayin farfadowar kayan kwalliya da na gyara jiki. Har wa yau wannan nau'ikan motsa jiki yana nan, ba tare da wuce gona da iri ba, mafi shaharar kuma hanya mai kyau ta motsa jiki a duniya. Gudun a cikin motsa jiki suna amfani da su azaman 'yan wasa da masu goyon bayan rayuwa mai kyau, karɓa daga gareshi ban da horo na motsa jiki da kuma fa'idodi masu fa'ida ga lafiyar jiki.

Akwai nau'ikan tsere da yawa da fannoni daban-daban na wasanni, wanda hakan ya haɗa da motsa jiki. A cikin wannan labarin zamuyi magana game da gudu da safe, game da fa'idodi da fa'idodi na wannan lokacin na yau don horon ku na gudana kan halaye da dabaru na motsa jiki.

Dole ne a gani:

• Yadda za a zabi takalmin gudu: tukwici da mafi kyawun samfuran
• Manyan mata 20 mafi kyawun gudu mata don gudana mai kyau

Janar bayani game da gudu da safe

Jogging na Safiyar ya dace da adadi mai yawa na mutane waɗanda ke neman ƙoshin lafiya da kiyaye ƙirar jiki mai kyau. Sau da yawa zaɓar gudu don ci gaba da ƙarfin jimrewar tsarin zuciya da kuma yaƙar mai. Gudun tafiya da safe ba ku da wata madaidaiciyar alaƙa ga jima'i da shekarun motsa jiki - gudu na iya samun kowa da kowa.

Zamu iya rarrabe da yawa rukunin mutanen da suka ba da shawarar yin safiya:

• Mutanen da ke da matsala masu nauyi. Yin Jogging kawai bazai warware matsalar gaba daya ba, amma zasu taimaka don yin matakan farko akan wannan hanyar.
• Waɗanda aka tilasta (watakila saboda ƙayyadaddun abubuwan) suna da salon zama don yaƙar rashin motsa jiki da kiyaye rayuwa da yanayin yanayi.
• 'Yan wasan Amateur ("masu wasa"), suna aiwatar da nau'o'in horo na motsa jiki da niyyar jagorantar rayuwa mai kyau.
• Wararrun Advancedan wasa da ƙwararru, ƙayyadaddun horon wanda ke nuna ɗaukar nauyi.
• Mutanen da saboda aikin su (soja, 'yan sanda, ceto, da sauransu) ya kamata su kula da ƙirar jiki mai kyau.

Fa'idar aiki da safe:

1. Gudun safe yana da tasirin tasiri akan tsokoki da tunani a farkon yamma. Jogging yana kawar da ragowar barcin, bayan ya sami saukin aiki.
2. Gudun safe yana ba da ɗan damuwa a kan kashin baya idan aka kwatanta da tafiyar maraice. Tazarar da ke tsakanin kashin baya kadan kadan bayan bacci na dare, zuwa yamma da diski na tsakiya “SAG” kuma yana kara haɗarin rashin jin daɗi a cikin kashin baya.
3. Da safe yana gudana a kan komai a ciki, jiki yana “shirye” ya fara ciyar da tanadin mai.
4. Amincewa da safe na tafiyar matakai na rayuwa yana hanzarta metabolism, wannan tasirin zai ci gaba cikin yini.
5. A cikin yanayin birni da safe iska ba ta ƙazantar da ƙura da hayaƙin mota.
6. Bayan yin safiya da safe akwai sha'awar yin karin kumallo - yana da mahimmanci ga mutanen da ke rage ƙarancin abincin safe.
7. Akwai "ginawa" na yanayin halittar mutum: zaman horo na ketare na safe ya juya zuwa gajiya mai dadi a maraice yana saukaka bacci.

Cutar da ke gudana da safe:

1. Tafiya mara daɗi zai kawo “mujiya”, watau waɗanda ke wahalar tashin su da safe kuma waɗanda jikinsu ke “sannu a hankali” don yin aiki da safe.
2. Gudun asuba a cikin komai a ciki yana tsananta sakamakon tsokar catabolism na dare: yana rage ci gaba a aikin daukar nauyin tsoka.
3. Jogging na safe na iya haifar da rudani na ƙungiya ga waɗanda suka fara aiki ranar da wuri. Gaggawa, rage lokacin bacci ba zai ƙara jin daɗin rayuwa ba kuma zai iya lalata aiki kuma sakamakon haka, sakamakon kuɗi.
4. An yi imanin cewa ga mutanen da ke fama da cututtukan hanta, kodan da tsarin jijiyoyin jini Yin tsegumi wanda ba a so, ya fi kyau a canza kayan aiki na maraice; yana da wuya a faɗi.

Gudun kan komai a ciki ko bayan karin kumallo?

Gabaɗaya, duk shawarwari akan wannan batun babu shi, duk ya dogara da burin da horarwar yanayin jiki.

Idan burin mai gudu yana cin kitse, to, ya fi tsalle a kan komai a ciki: jiki ya fita da sauri daga shagunan glycogen kuma ya karɓi mai. Shin tare da wannan hanyar mai cutarwa mai tsanani: duk wannan ba shi da amfani sosai ga ci gaban tsokoki - bayan dare na katako na tsokoki ba kawai ba da tallafi ba ne, don haka ƙari zai ɗora da gudu. A bayyane yake cewa haɓakar ƙwayar tsoka a cikin wannan yanayin tambayar (wani batun shine ba kowa ke buƙatar sa ba).

Wadanda suke damuwa game da kiyaye tsokokinsu, ya fi kyau don ɗauka kafin gudanar da haske mai ƙarancin carbohydrate-karin kumallo, kuma “mai saurin” carbohydrates na musamman ba za su iya jin tsoro ba, bayan gudu, da sauri suna “shiga cikin tanda”. Portionananan rabo daga abinci kafin gudu zai taimaka, idan ba ƙaruwa ba, aƙalla kiyaye ƙarfin tsoka.

Sauki don cin abincin karin kumallo kafin washe gari ana ba da shawarar kuma mutane masu fata: matsaloli tare da nauyinsu fiye da kima a nan gaba ba a fuskantar barazana, amma kuzarin da aka samu daga irin wannan abincin, na iya zama da amfani ƙwarai.

Tafiya na safiya ko maraice?

Sanannen sanannen: mutane sun kasu kashi zuwa "larks" da "owls". Zhavoronki yana da sauƙin tashi da safe (tashi da ƙarfe shida ba matsala a gare su), mai kuzari da ƙoshin lafiya da safe, bayan cin abincin rana, aikin yana kan raguwa kuma 6 PM Zhavoronki yawanci yakan kwanta. A cikin "owls" ya bambanta: ana ba da wayewar gari da babbar wahala, rabin farko na yini yana zuwa "lilo", kuma kawai a rabi na biyu na yini, suna jin ƙarfi, sha'awar aiki da ƙirƙirawa .

Dan wasan yana bukata don tantance kasancewar ko rashi ikon tashi da wuri da horo na asuba: idan farkawa daga bakwai na safe tare da tsananin wahala kuma tunanin Jogging yana haifar da jin tsoro ta cikin kashin baya - yana da kyau kada ka azabtar da kanka ka gudu da yamma. Tunanin tashin sama da wuri na iya haifar da ƙeta bacci na dare, tashin hankali cikin jiran ƙararrawa kawai ba zai ba da hutun dare na yau da kullun ba. Gudun safe (daidai yake da yamma) ba na kowa bane, duk ya dogara da “shirin” wanda yake cikin mutum. "Don a sake horarwa" daga "mujiya" zuwa "lark" kusan ba zai yiwu ba.

Da kyau, idan kun tashi da sassafe an ba ku, idan ba sauƙi ba, amma aƙalla mafi ƙarancin haƙuri - Tafiya ya dace sosai kuma, tare da tsarin horo na gaskiya, zai amfana.

Contraindications na Gudun tafiya:

• Mutanen da ke da mummunar cutar zuciya da jijiyoyin jini.
• Cututtuka na gabobin ciki, mai tsanani da na yau da kullun (hanta, kodan, da dai sauransu), wanda ba wai kawai yake gudana ba, amma a cikin Gabaɗaya ana hana wasannin motsa jiki.
• Raunin tsarin musculoskeletal (musamman kashin baya, haɗin gwiwa, ƙafa, da dai sauransu) har zuwa cikakken dawowa.
• Ciki (na biyu da na uku).
• Rashin lafiya cututtukan cututtuka, musamman tare da tsananin zafin jiki.
• Lokacin dawowa bayan tiyata, rauni, da sauransu.

Yaya za a tilasta kanka don gudu?

Aan shawarwari masu sauƙi waɗanda zasu taimaka don farawa Jogging da safe kuma baya jefa su to:

1. Daidaita lokacin yin bacci da yamma: je ka kwanta da wuri ka tashi da safe kuma tsere zai zama da sauƙi.
2. An wasan motsa jiki na farko ya fi kyau a shirya don ƙarshen (ƙarshen kwanaki) na ƙarshen mako.
3. Kafin wankin gudu, yi wanka, ɗauki duk hanyoyin tsaftar da aka saba - wannan zai taimaka wajen dakatar da ragowar barcin.
4. Kafin fita waje ɗauki ɗan motsa jiki don ɗakunan mahaɗa (musamman mahimmanci a lokacin sanyi).
5. Kuna iya shan gilashin ruwa biyu ko shayi - ruwan zai rage danko na jini kuma ya taimaka gyara thermoregulation yayin gudu.
6. Motsa jiki: buƙatar kiyaye wannan burin, wanda yakamata ya taimaka don cimma wasanni.

Dokokin da ke gudana da safe

Bari muyi la'akari da shawarwari masu sauki don gina matakin farko na horo da “ragi” a cikin tsarin horo:

1. Wajibi ne a binciki hanya mafi sauki ta sa-ido - auna kai na bugun zuciya (bugun zuciya). Rulesa'idodi masu sauƙi don ƙimar zuciya mafi kyau yayin Jogging ana lasafta: HR = 180 yana da shekaru. Don auna bugun zuciya da ayyukan yau da kullun yana da matukar dacewa don amfani da munduwa mai dacewa.
2. Kuna buƙatar tantance ƙayyadadden hanyar gudu, tare da la'akari da cewa share fage ya fi dacewa ga tsarin musculoskeletal fiye da daskararren abu.
3. Fara Jogging a hankali yana ƙara ɗan lokaci, ba hanzarta “kashe jemage” ba, kuma a ƙarshen gudu, ya kamata a rage saurin a hankali, zuwa tafiya a ƙarshen hanya.
4. Kuna iya raba aji zuwa tazara: minti 10 na tafiyar minti 10 sake motsa jiki mai motsawa, mintuna 10 na gudu ya riga ya zama wani irin horo ne na tazara, wanda za'a tattauna karin bayani dalla-dalla a kasa.
5. Yana da mahimmanci a koya yin numfashi ta hanci yayin gudu: numfashin bakin yana da lahani kuma yana haifar da yunwar oxygen.
6. Yayin tafiya yana buƙatar kulawa da lafiya: motsa jiki bai kamata ya zama azaba ba idan akwai damuwa mai ƙarfi, ya kamata a rage adadin.

Lokaci da jadawalin horo

Masu ba da gudummawa masu ƙwarewa tare da ƙarancin motsa jiki na iya farawa tare da motsa jiki 2-3 a mako: aji biyu a matakin farko, sa'annan yayin da kake daidaitawa, ƙara wani. Fat mai ƙona canje-canje na rayuwa mai mahimmanci a cikin jiki ana iya samun nasara a motsa jiki uku a mako.

Tsawon tafiya a farkon yana iya zama minti 30. Akwai abin da ake kira “mulki na minti 25”: bisa ka'ida, a wannan lokacin, jiki ya gama shagunan glycogen sai ya fara kona kitse.

Yayin da kake ci gaba a cikin horo, zaka iya ƙara yawan gudu zuwa hudu a kowane mako da tsawon su zuwa minti 45-60.

Gudun dabara

Akwai hanyar numfashi wanda zai ba ku damar rufe dogon nesa: shaƙa matakai biyu, biyu - shaƙar iska. Ko da kuwa kai tsaye bai isa ga wannan yanayin numfashin ba yana da wahala ya saba da wannan yanayin.

Hanyar gudu tana kusan daidai, ba tare da la'akari da irin adadin da mai koyon aikin ya motsa ba: baya ya kamata ya zama madaidaiciya, jiki ya ɗan karkata gaba. Guji karkatar da gangar jikin daga gefe zuwa gefe (kodayake wasu masu tsere, kamar yadda aka gani daga rikodin bidiyo na gasar, wani mummunan abu a ciki baya gani). Kallo yakamata a miƙe (tare da gangarowa ƙasa da ƙasa da digiri 30), ba ƙafa ba. Bayan lokaci, masu tsere sun kirkira a cikin hangen nesa, yana ba su damar rungumar "gefen" ra'ayi game da matsaloli iri-iri.

Mai gudu yana buƙatar taimakawa kansa da hannayensa, lanƙwasa a kusurwar digiri 90-120, kiyaye su kusa da jiki. Motsi na hannaye da ƙafa ya zama ya zama akasi: hannun hagu - ƙafafun dama da kuma Akasin haka. Hannuna ya fi kyau tattarawa a cikin “rauni kulak” Kada ya zama yawan tashin hankali a kafaɗu da wuya.

Ingantaccen tsarin kafa a yayin gudu ana kiransa "Jogging wheel": an sa ƙafa da farko a diddige, sannan a hankali ya mirgina safa. Bayan haka, harbi, diddige ya hau. Akwai Gudun tafiya tare da safa (wannan na masu gudu ne) da kuma samar da kayan aiki a gefen kafar; duk da haka, mai farawa shine mafi kyau don koyon ƙwarewar ƙetare tare da "dabaran". Saurin da ɗan wasa ke yi, mafi girma gwiwoyi.

Yadda za a gudu don rasa nauyi?

Nasarar horo na ƙetare ƙasa don asarar nauyi ya ƙunshi abubuwan da aka haɗa:

1. Horon da ya dace bisa ka'ida: idan yanayin lafiya ya ba da izini, yana da kyau a koma zuwa horo na tazara mai ƙarfi (HIIT), wanda za'a tattauna shi a ƙasa. Bincike ya tabbatar da cewa HIIT ya fi aikin Jogging inganci.
2. Ingantaccen horo dole ne ya dace da iko: don hanzarta asarar mai a kan abinci ba tare da “saurin” carbohydrates da haɓaka haɓakar furotin ba.
3. Dawowa daidai tsakanin motsa jiki: huta awanni 24-48, bin rana.
4. Motsa jiki don tsawan lokaci: motsa jiki na yau da kullun da ingantaccen abinci ba tare da “rushewa” ba.
5. Babu wasu nau'ikan jinsi na musamman, "sliming kwatangwalo ko ciki". Asarar mai a cikin gida almara ce, yawan shan mai a jiki a lokaci guda.

Yawancin adadin kuzari don ciyarwa

A cikin Jogging na yau da kullun (dangane da lodi shine mafi kyawun nau'in motsa jiki) zaka iya cinye 200-250 adadin kuzari a cikin rabin awa. Waɗanda ke yin irin wannan rikitarwa kamar gudana a kan ƙasa mai wuya, suna iya ciyar da rabin sa'a ɗaya 300-350 kcal.

Idan kayi horo akan manyan dabaru kamar HIIT, zaka iya ƙonawa na rabin sa'a kusan 7% mafi adadin kuzari fiye da Jogging na al'ada. Zai zama alama, ba da yawa ba, amma ƙona kitse zai ci gaba a cikin lokacin hutun mithranarkanere, kuma wannan matakin daban ne na inganci.

Tazara da safe

Motsa jiki na tazara babban kayan aiki ne don haɓaka tasirin ƙona kitse na asuba yayin adana lokacin horo. Irin wannan horon bai dace da masu farawa daga karce ba, dole ne ku sami wasu ƙwarewar wasanni. A halin yanzu an tsara zaɓuɓɓuka masu yawa na horo na tazara dangane da gudana: Yarjejeniyar TABATA, HIIT (babban horo tsakanin tazara) da sauransu.

Jigon HIIT shine canzawa lokaci mai ƙarfi (anaerobic), yawanci yakan ɗauki sakan 10-15, da ƙaramin ƙarfi (aerobic) lokaci, yana tsawaita sau 3-5. Horon zai iya ƙunsar hawan keke 5-15. Wannan hanyar horarwa da karfi yana hanzarta canzawa, kuma kona mai yana faruwa ba kawai a lokacin motsa jiki ba, kamar yadda yake a cikin al'ada, amma a cikin lokacin dawo da mithranarkanere.

Dangane da tafiyar asuba yana yiwuwa a ware bambance-bambancen karatu guda uku, biyu daga cikinsu suna kama da “HALITTAR”:

1. Sake tafiyar da dukkan nisan ya kasu kashi 1 zuwa 5 km, dan tseren ya shawo kan wannan makircin cikin hanzari, yana ba kansa tazara don hutawa. Yana jira har sai bugun zuciya ya sauka zuwa bugun 120 a minti daya (wannan wani nau'in analo ne na yanayin rashin ƙarfi a cikin HIIT), yana gudanar da rukunin yanar gizon mai zuwa.
2. Tsarin tsaka-tsalle: gudu a tseren tsere na 150-200 m, dan wasan yana gudanar da kashi na gaba (galibi dan karin nauyi). Sannan kuma, Gudu, da sake yin gudu, da sauransu.
3. Tempo yana gudana (wani nau'i mai rikitarwa): duk nisan ya kasu kashi da yawa kuma kowane ɗan wasa yana gudu sama da na baya. Wannan ba daidai bane akan HIIT, akwai wasu alamu da yawa.

Abin da za a ci kafin wasan tsere

Kafin aikin motsa jiki da safe zai yiwu haske karin kumallo: alal misali, ayaba tare da kwayoyi, ƙaramin rabo na yogurt tare da zuma, shayi ko kofi tare da dintsi na busasshen 'ya'yan itace, ruwan' ya'yan itace. Kuna iya shan furotin whey, ya dace da abincin safe. Abinci mai nauyi tare da babban abun ciki na furotin da mai yakamata a cire shi gaba ɗaya daga irin wannan abincin.

Sha ƙananan kuɗi (abin sha ɗaya zuwa biyu) na iya kuma yakamata ya kasance yayin Gudun: yana iya zama ruwa kawai ko isotonic na gida tare da gishiri, sukari (zuma), kuma, zaɓi, ruwan 'ya'yan lemun tsami.

Abin da za a ci bayan Tafiya

Kai tsaye bayan horo zaku iya shan gilashin ruwan 'ya'yan itace ko isotonica da aka ambata. Bayan kamar mintuna 30 don cin abinci: wannan “karin kumallo na biyu” yakamata ya zama mafi yawan furotin. Yana da kyawawa a yi amfani da waɗancan sunadaran waɗanda ake narkar da su cikin sauƙi: kifi, cuku, ƙwai, madara, da sauransu; kayan lambu gina jiki, za ka iya amfani da kwayoyi. Bayan sake yin gudu, madaidaicin karɓar rabo na furotin whey.

Sashin abinci mai ɗimbin abinci na iya ƙunsar burodi (toasted rye toast yana da kyau) da hidimar hatsi (oat, shinkafa, da sauransu), Tare da Abincin karin kumallo zaku iya ɗaukar multivitamin, bitamin jiƙa bayan motsa jiki na safe.

Tattara tsabar kuɗi: nasihu don farawa

1. Samun bayanansu daga Intanet akan shafuka da dandamalin masu gudu hanyoyin da yawa masu ban sha'awa Jogging, video "Tutorials", shawarwarin hanyoyin da ƙari.
2. Sami kayan lantarki don kidayar tazara, matakai, auna bugun zuciya: zai inganta kamun kai da haɓaka ƙwarin gwiwa.
3. Canja hanyoyin gudu da makircin horo: yana sanyaya tunani kuma yana taimakawa kada a rasa sha'awar horo.
4. Idan yanayin yanayi bai dace da gudu ba (kamar su dusar kankara mai karfi, ruwan sama mai karfi, dss.) - nemi taimakon injunan cardio (mai ba da horo ko motsa jiki) don kada a rasa aikin motsa jiki na yau da kullun. Da zaran yanayi ya karye - koma hanya.
5. Tafiya da safe - babban aji, amma ba'a iyakance ga su kaɗai ba. Farawa tare da gudana, akan lokaci, haɓaka horo na wasanni da kuma gano sabon horo na dacewa.

Dumi-dumi da mikewa kafin Tafiya

Dumi-dalla kafin Jogging yana daya daga cikin tushen ingantaccen horo. Warm-up zai shirya tsokoki da haɗin gwiwa don ɗorawa da dumama jiki, wanda hakan ba kawai zai iya taimaka wa gujewa rauni ba amma zai sa horon yayi tasiri sosai. Yin tafiya na yau da kullun ba ɗumi-ɗumi ba kafin gudu, tabbatar da yin atisayen shirye-shiryen shiri na musamman.

Mikewa bayan gudana daidai mahimmin lamari ne. Ba tare da miƙawa ba, tsokoki suna rasa ƙarfi, don haka a tsawon lokaci tasirin horo zai ragu. Bugu da ƙari, dumi bayan Jogging don kauce wa ciwo a cikin tsokoki. Hakanan damuwa bayan gudu yana taimakawa kwantar da bugun jini da numfashi.

Mikewa motsa jiki kafin Jogging

Kafin safiyar motsa jiki tilas dole dumi-dumi wanda zai shirya kayan haɗin gwiwa, tsokoki da jijiyoyi don aikin da ke gaba. Wannan gaskiyane ga mafi rikitattun nau'ikan horo na ƙetare ƙasa kamar gudu akan "peresechenke" ko horo na tazara. A lokacin sanyi kuma kar a tsoma baki tare da man shafawa mai ɗumi (musamman ga waɗanda ke da haɗuwa masu haɗari). A dumama ya kamata akalla minti 5.

A zaman motsa jiki na dumi zaka iya amfani da squats, lunges gaba da gefe, jujjuyawar hannaye da kai, juyawar kwankwaso da sauran motsi makamantansu. Don fara tafiya tare da tafiya mai ƙarfi, a hankali za a fara gudu. Muna ba ku misalan motsa jiki don shimfidawa kafin gudana a cikin hoton gani. Yi atisayen a duka bangarorin biyu (a kowane lokaci agogon hannu da hannun agogo), maimaita a dama ko hagu dama ko hannu.

1. Juyawa don dumama makamai da kafaɗu: 10 reps a kowace hanya

2. Gangara don dumama kafafu da hannaye: 10 reps a kowane gefe

3. Tsugunnawa ka tanƙwara: 15 sake

4. Juyawa don dumama gwiwoyi: 10 maimaitawa a kowane shugabanci

5. Juyawa don hadin gwiwa: don maimaita 10 a kowace hanya

6. Juyawa don dumama kafa: 10 reps a kowace hanya

7. Huhu don dumi kafafu: 10 reps a kowace hanya

8. Side lunges don dumama kafafu: 10 reps a kowace hanya

9. Miqewa da gwatso: 10 maimaitawa a kowane shugabanci

10. Hadin gwiwar dunduniyar dumita 10 juyawa a kowace hanya

Motsa jiki don mikewa bayan gudu

Ma'anar jinkirtawa shine kawo tsarin musculoskeletal da na zuciya da jijiyoyin jini a cikin wani "shuru" yanayin potrenirovatsja. A ƙafa na ƙarshe na hanya ana buƙatar canzawa zuwa Jogging sannan kuma zuwa tafiya. Tsawancin bata lokaci na iya kai kimanin minti 10. Idan gaba dayan tafiyar ta kasance a hankali a guje, ma'anar ma'anar kasadar can.

Kamar damuwa, miƙawa zai taimaka rage rauni a cikin tsokoki bayan motsa jiki. Zaka iya zaɓar atisaye da yawa don yin su bayan gudunka. Muna ba da misalai na irin wannan atisayen. Kasance a kowane matsayi na tsawon dakika 15-20 a kowane gefe.

1. Gangar jikin

2. Miqewa kan quadriceps

3. Tsarin tsaye

4. Gangare zuwa kafa tare da hannunka

5. Karkatarwa zuwa ƙafa

6. Zurfin ciki lunge

7. Mikewa daga bango

8. Rotations in a zurfin squat

Abin da ke da mahimmanci a san game da tafiyar asuba

1. Nawa ake gudu da safe?

Shawara guda a nan. Kawai shirya tsere na safiyarku don kamawa da gudu, kuma ku sami karin kumallo, kuma kuyi wanka ba tare da kun makara ba don wannan aiki. A sarari yake cewa dole ne su tashi da sassafe zuwa 1.5-2, don haka madaidaicin yanayin yini, yin ɓarnar yin bacci daren da ya gabata.

Kashi dari “owls” kuma mutanen da suke da wuri suna fara ranar aiki (a shagon masana'antar mutane da yawa suna zuwa 7 na safe) ya fi kyau kada a azabtar da kanta kuma a dage horo a maraice. Rashin bacci abu ne mara kyau ga aiki kuma gudu daga jin daɗi ya zama azaba.

2. Waɗanne tufafi da takalmi za a zaba don gudu?

Takalma su zama masu daɗi, numfashi kuma suna da ikon tunkude danshi (na kaka da horon hunturu) Akwai takalmomin gudu na musamman. Lokacin zabar, la'akari da irin gudu wanda ya fi son horo: don Gudun tafiya a kan madaidaiciyar ƙasa mai dacewa tare da ƙafafun riko mai kyau tare da ƙasa, da kuma don Mai Gudu - takalmi mai tafin ƙafa mai sauƙi.

Abubuwan buƙatu iri ɗaya suna aiki da tufafi da tufafi: yana da kyawawa cewa an yi su ne daga kayan ƙasa waɗanda basa barin numfashin fata da rage yawan zafin jiki, ba tilasta motsi ba kuma ba shafa fatar akan cinyoyin ciki ba.

3. Cin abinci kafin a gudu ko kuwa?

An riga an tattauna wannan batun a sama a cikin rubutu, amsar guda ɗaya. Idan kana so ka rasa nauyi, to, motsa jiki a kan komai a ciki. Idan kuna motsa jiki a cikin komai a cikinku babu damuwa ko kun damu da kiyaye ƙwayar tsoka, to kuyi karin kumalloboid mai karin kumallo ko abun ciye-ciye.

Powerarfin ya dogara da maƙasudin mai koyon aikin da abubuwan da yake so. A kowane hali, ya kamata ka tuna: rage nauyi baya nufin yunwa a kanka, kuskure ne. Rubutaccen abinci da motsa jiki shine mabuɗin ƙona kitse.

4. Abinda zaka kawo na safe dama?

Kuna iya siyan bel na musamman don Jogging, wanda zaku ɗauki ƙaramin kwalban ruwa, wayar zamani da kuma hanyar kula da raunuka idan faɗuwa da rauni suka faru. Hakanan yana da kyau sosai don samun wristband na musamman don saka idanu akan bugun zuciya, lokaci da nisa ko kuma wani kayan aiki na masu gudu.

5. A ina ne mafi kyawun gudu?

Zai fi kyau a zaɓi don Jogging yankin kore, fifita waƙoƙin ƙazanta zuwa shimfida wuya. Gudu a cikin irin waɗannan mahalli na halitta ba kawai zai ba da tasirin horo ba, har ma zai kawo motsin rai mai kyau. Tabbas, bai kamata ku zabi kusan kurum da wuraren da ba kowa ba, musamman yan mata, kula da lafiyar su har yanzu ba a soke su ba.

6. Shin sai nayi dumi da mikewa?

Motsa jiki - tabbatacce, mikewa - yana da kyawawa sosai, musamman a lokacin kaka-lokacin hunturu da horo na tazara.

7. Zan iya sha yayin gudu, kuma nawa?

Ee. Abin sha yayin tafiyar nesa zai zama taimako mai kyau: buƙatar shan ƙarami (SIPS) na ruwa ko isotonic lokacin da ake buƙata.

8. Me za a yi idan an soka a gefe yayin gudu?

A cikin wallafe-wallafen ba da bayani daban-daban na abubuwan da ke haifar da ciwo a dama ko hagu hypochondrium. Mafi yawan abin da ya haifar da ciwo a gefen dama - spasms a cikin diaphragm, kuma, sakamakon haka, ya cika da jini na kapus ɗin hanta.

Don jimre wa wannan matsalar kana buƙatar tafiya yawo (kar a tsaya ba zato ba tsammani, zai ƙara tsananta zafi ne kawai), shakata da tsokokin jiki. Tafi nutsuwa mai nutsuwa. Sau da yawa don zana tsokoki na yankunan ciki - wannan na iya taimakawa wajen watsa jigilar jini.

9. Zai yiwu a yi tafiya, idan an gaji?

Ee, zaku iya, babu wani abu “mai laifi” a cikin wannan ba haka bane; haka ma, wasu nau'ikan motsa jiki na motsa jiki na tazara sun haɗa da haɗuwa da gudu tare da yawo mai ƙarfi. Kuna buƙatar mayar da hankali kan lafiyar ku.

10. Yaya za a jimre wa jijiyoyin ciwo bayan gudu?

Hanya mafi kyau don rage ciwo bayan motsa jiki - gyara daidai da mikewa. Bayan lokaci, ƙara dacewa da jin zafi a cikin tsokoki zai zama ba a bayyana sosai. Hakanan taimakawa taimakawa tausa da wanka mai dumi. Gabaɗaya, sakamakon jinkirta ciwon tsoka bayan motsa jiki (jinkirta farkon ciwon tsoka) na al'ada ne.

Dubi kuma:

• Giciye: menene shi, fa'idodi da cutarwa, horon da'ira da yadda ake shiryawa
• Horar da aiki: menene menene, fa'ida da rashin kyau, fasali, da motsa jiki
• Yadda za a cire kitsen ciki: dokoki na yau da kullun, nasihu, fasali da motsa jiki