Nasihu 7 don gudana lokacin da kiba tayi nauyi

Wadatacce

• 1. Shirya wasanninku tare da mai koyarwa
• 2. Zabi hanya mafi kyau
• 3. Yi lissafin bugun zuciya
• 4. thearfafa musculature
• 5. Yin gudu tare
• 6. Kafa manufa
• 7. Numfashi mai kyau
• Kafin ka fara gudu
• Abin da za a ci kafin da bayan tseren

Lokacin da kake da nauyi, wanda shine lokacin da BMI ɗinka ya kasance tsakanin 25 da 29, ya kamata a gudanar da gudu a ƙarƙashin jagorancin ƙwararren ilimin ilimin motsa jiki don kauce wa rauni da matsalolin lafiya. Don haka, ana ba da shawarar cewa kafin fara gudu, ana yin gwaje-gwaje don tantance lafiyar zuciya da lafiyar ƙashi da haɗin gwiwa, misali.

Bugu da kari, ya zama dole a karfafa jijiyoyi, kirga bugun zuciya, sanya manufa da cin abinci yadda ya kamata kafin da bayan gudanar da atisaye don samun fa'ida.

Yawancin lokaci, gudu yana daga cikin ayyukan motsa jiki wanda mafi yawancin yana ƙona kitse kuma yana taimaka maka rage nauyi da sauri, saboda akwai musanyar kitse don ƙwanƙwasa taro, amma yana da mahimmanci aƙalla sau 3 a sati. Gano yadda gudu zai iya rasa nauyi.

Wasu nasihu waɗanda ke da mahimmanci ga waɗanda suke son yin gudu kuma suna da kiba sun haɗa da:

1. Shirya wasanninku tare da mai koyarwa

Ya kamata koyaushe mai horarwa mai motsa jiki ya shirya shirin motsa jiki wanda yakamata ya tsara shirin mutum wanda zai dace da iyawar mutum da gazawar sa.

Koyaya, wani lokacin gudu bazai zama zaɓi na farko ga waɗanda suke da kiba ba, kuma yana iya zama dole ayi aikin motsa jiki na ci gaba kamar yadda aka nuna a cikin tebur, farawa tare da tafiya mai sauƙi na kimanin minti 30. Dangane da juyin halittar mutum, mai koyarwar na iya bayar da shawarar yin yawo, wanda yake tafiya ce tare da ɗan ƙara sauri, ko jinkirin gudu, misali. San manyan fa'idodi na tafiya.

Wahalar horo ya kamata a hankali ta haɓaka, tun da gudu aiki ne na motsa jiki wanda ke da tasiri sosai a ɗarɗaɗɗu, musamman a kan gwiwoyi, ban da buƙatar ƙarfin zuciya mai kyau.

2. Zabi hanya mafi kyau

Ya kamata ku zaɓi gudu a kan ciyawa, a kan lalatattun hanyoyi ko ma kan mashin ɗin kuma ku guji yin gudu a kan kwalta, saboda haɗarin rauni na iya zama mafi girma. Kari kan haka, dole ne ka zabi hanyoyi masu fadi kuma ka guji hawa da sauka domin tseren ya yi tasiri sosai.

3. Yi lissafin bugun zuciya

Hakanan yana da mahimmanci a lissafa matsakaicin bugun zuciya a cikin minti ɗaya wanda ke faruwa a cikin ƙoƙari don haka kada a yi obalodi na zuciya yayin motsa jiki. Don lissafin bugun da dole zuciya ta isa yayin tseren, za a iya amfani da wannan dabara: 208 - (0.7 x shekaru a cikin shekaru). Misali, mutum mai shekaru 30 ya kamata ya kirga: 208 - (0.7 x 30 years) = 187, wanda shine yawan bugawa a cikin minti daya wanda dole zuciya ta kai lokacin gudu.

Don kirga bugun zuciya kuma zaka iya amfani da mitar mitar, mai sa ido a zuciya ko amfani da agogo tare da ƙungiyar zuciya, misali.

4. thearfafa musculature

Lokacin da kake mai gudu mai nauyi yana da mahimmanci don yin horo na nauyi, musamman tsokoki na ƙafa don hana raunin gwiwa da gwiwa, waɗanda suke na kowa a cikin masu gudu.

Wannan hanyar, zaku iya yin squats, sit-ups, katako da amfani da naurorin da suke aiki kwatangwalo da tsokoki na bayan kafa, koyaushe tare da alamar malamin motsa jiki.

5. Yin gudu tare

Yawancin lokaci, yin aiki tare da abokin aiki, aboki ko malami yana aiki azaman ƙarfafawa yana sa mutumin ya ji daɗin iya cimma burinsu.

6. Kafa manufa

Yana da mahimmanci don ayyana tazara, wanda bai kamata ya wuce kilomita 5 a farkon watan ba, kuma wanda za'a iya haɓaka ci gaba. Misali, zaku iya kara kilomita 1 a kowane mako na tsere, idan mai koyarwar ya fahimci cewa mutumin yana da yanayi mai kyau. Ta hanyar ayyana maƙasudi, mutum zai iya mai da hankali sosai, yana nemo hanyoyin shawo kan kansa.

7. Numfashi mai kyau

Lokacin gudu, ya kamata a yi amfani da numfashin ciki, ta amfani da diaphragm, shakar iska 3 da kuma fitar da hanyoyi biyu, saboda yana ba da damar yin amfani da wasu ƙafa a yayin fitar da iska, guje wa haɗarin rauni, ban da ƙarin shan iskar oxygen.

Kafin ka fara gudu

Lokacin da kiba tayi yawa kuma kana so ka fara guduna, yana da mahimmanci kaje wurin likita dan yin gwaje-gwajen da suka kamata sannan ka san ko zaka iya gudu. Don haka, ya kamata:

• Kimanta BMI, wanda yake tsakanin 25 zuwa 29 lokacin da mutum yayi kiba. Koyi yadda ake lissafin BMI;
• Kimanta yawan kitsen jiki, wanda ya bambanta da shekaru da jima'i amma, gaba ɗaya, ya zama ƙasa da 18% a cikin maza kuma ƙasa da 25% a cikin mata;
• Yi awo kewaye, wanda dole ne ya zama ƙasa da 80 cm a cikin mata kuma 90 cm a cikin maza;
• Yi gwajin ergospirometric, wanda ke kimanta matakin lafiyar jiki, aikin zuciya da huhu;
• Yi gwajin jini don kimanta glucose, triglycerides da cholesterol, misali.

Bayan an je likita ne mai koyarwar zai iya tsara horo ga mutum don samun damar rage kiba da gudu ba tare da daukar kasada ba.

Abin da za a ci kafin da bayan tseren

Lokacin da kiba tayi yawa, yakamata ka nemi shawarar masaniyar abinci mai gina jiki ta yadda zaka iya cin abincin da zai dace da bukatun ka. Ingantaccen abinci mai mahimmanci yana da mahimmanci kafin da bayan gudu, saboda ya zama dole don samar da isasshen kuzari don buƙatu, rage lalacewar tsoka da haɓaka murmurewar jiki.

Bugu da ƙari, shan aƙalla rabin lita na ruwa yayin gudu da saka haske, kyawawan takalma waɗanda suka dace da irin tayin yana da mahimmanci.