Yadda ake kona kitse na ciki tsawon awanni 48

Wadatacce

• Yadda ake kona kitse tare da gudu
• Yadda ake fara gudu don kona kitse
• Yaushe zan ga sakamakon
• Saboda gudu yana kona kitse sosai
• Alamun gargadi

Mafi kyawun dabarun don ƙona kitse na ciki na awanni 48 shine yin dogon lokaci, motsa jiki mai saurin motsa jiki, kamar su gudu, misali.

Abu mafi mahimmanci shine kokarin da mutum yayi ba kawai lokacin horo ba don haka rabin sa'a na gudu, sau biyu a mako ya riga ya sami damar ƙona kitse mai tarin yawa a ƙarƙashin fata da kuma cikin jijiyoyin. Tare da fa'idar da zaku iya horarwa ko'ina, a dandalin, kan titi, a ƙauye ko bakin teku, a mafi kyawun lokaci a gare ku kuma har yanzu kuna iya shiga cikin gasa masu gudana da ke faruwa a manyan biranen.

Yadda ake kona kitse tare da gudu

Sirrin kona kitse shine horarwa, yin kokari sosai, saboda karin karfin jijiyoyi ya zama dole, a hanya mai motsawa da ci gaba, kamar yadda yake faruwa yayin gudu, mafi ingancin kitsen zai zama. A cikin gudun fanfalaki, inda ya zama dole a yi tafiyar kilomita 42, karfin jiki na iya karuwa zuwa 2 000%, kuma zafin jikin zai iya kaiwa 40ºC.

Amma ba lallai bane kuyi gudun fanfalaki don kona dukkan kitsen ku. Fara a hankali kuma ci gaba a hankali.

Yadda ake fara gudu don kona kitse

Wadanda suke da kiba kuma suke da kitse na ciki don konawa zasu iya fara gudu a hankali, amma idan sun kasance masu kiba ya kamata su fara farawa da tafiya sai bayan likita ya fito sannan zasu fara gudu, amma a hankali kuma a hankali.

Kuna iya farawa tare da motsa jiki na kilomita 1 kawai, biye da mita 500 na tafiya da kuma wani 1 k na gudu. Idan kun yi nasara, yi wannan jerin sau 3 a jere kuma za ku sami damar yin tafiyar kilomita 6 kuma ku yi tafiyar kilomita 1.5. Amma kada ku damu idan ba ku sami cikakken motsa jiki ba a ranar farko, ku mai da hankali kan haɓaka aikinku kowane mako.

Hakanan ana iya cimma wannan ƙona mai a motsa jiki wanda zaku iya yi a gida cikin mintuna 7 kawai. Duba babban motsa jiki a nan.

Yaushe zan ga sakamakon

Waɗanda ke yin motsa jiki sau biyu a mako na iya rasa aƙalla kilo 2 a kowane wata ba tare da canza abincin su ba, amma don haɓaka wannan asarar mai, dole ne su taƙaita abubuwan sha da giya mai yawan mai da sukari. Bayan watanni 6 zuwa 8 na gudu, zaka iya rasa kimanin kilogiram 12 ta hanya mai lafiya.

Saboda gudu yana kona kitse sosai

Gudun yana da kyau don kona kitse saboda yayin motsa jiki na awa 1 jiki yana kara karfin jiki ta yadda jiki zai kara zafi, kamar mutum yana da zazzabi.

Wannan hauhawar zafin yana farawa yayin horo amma yana iya tsayawa har zuwa gobe kuma mafi kyawun jiki shine, yawancin kitse jiki zai ƙone. Koyaya, don wannan ya faru yana ɗaukar ƙoƙari na zahiri kamar yadda bashi da amfani sa manyan kaya ko horo tare da gashi lokacin bazara. Wannan zai hana kawai daidaita yanayin zafin jiki, cire ruwa ba dole ba kuma cutarwa ne ga lafiya kuma ba zai ƙona kitse ba.

Alamun gargadi

Gudun wani motsa jiki ne wanda zaka iya yi akan titi, ba tare da kayi rajista a dakin motsa jiki ba, wanda hakan yana da amfani ga mutane da yawa amma duk da wannan fa'idar, rashin kasancewa tare da likita ko mai koyarwa na iya zama haɗari. Wasu alamun gargadi sune:

• Jin azancin sanyi da sanyi;
• Ciwon kai;
• Amai;
• Babban gajiya.

Wadannan alamomin na iya nuna matsin lamba, wanda shine lokacin da zafin jiki ya yi yawa har ya zama mai cutarwa kuma yana iya haifar da mutuwa. Wannan na iya faruwa koda a ranakun da basu da zafi sosai, amma idan yanayin zafi a cikin iska yayi yawa kuma baya son zufa.