Nasihu 25 don Gudun sauri

Wadatacce

• Janar nasihu
• 1. Dumi da sanyi
• 2. Ci da kyau
• 3. Shaka ruwa
• 4. Kula da matsakaicin nauyin jiki
• 5. Cikakkiyar fasahar ka
• 6. Sababbin shura
• 7. Sanya sutura
• 8. trainingarfin horo
• 9. Kafa niyya
• 10. Gudun gudu
• Don masu farawa
• 11. Kara nisan tafiyarka
• 12. Daidaita jiki
• 13. Shiga kungiya
• 14. Kasance mai yawan aiki a tsawon kwanaki
• Ga matsakaita masu gudu
• 15. Horon horo
• 16. Babban ƙarfi
• 17. Jimrewa tana gudana
• 18. Ayyukan motsa jiki
• Don masu tsere
• 19. Wasan tsere na gaba
• 20. Horon Tabata
• 21. Tempo yana gudana
• 22. timeauki lokaci don shakatawa
• Ga masu tsere
• 23. Gajerun hanyoyi
• 24. Numfashi daidai
• 25. Gudun motsa jiki
• Tsanaki
• Lokacin da za a yi magana da koci
• Layin kasa

Idan kai mai gudu ne, dama zaka so ka inganta ayyukanka kuma ka sami saurin. Wannan na iya zama don haɓaka lokacin tseren ku, ƙona karin adadin kuzari, ko doke keɓaɓɓen ƙwarewar ku. Akwai dabaru da dama da yawa waɗanda zaku iya amfani dasu don samun ƙarfi, haɓaka fom ɗinku, da gudu cikin sauri.

Haɗa yawancin waɗannan hanyoyin cikin aikinku yadda ya kamata. Dabaru daban-daban na kai hare-hare yana hana gajiya, ya shafi jikinka ta hanyoyi daban-daban, kuma ya ba da damar zuwa sabbin ƙalubale.

Janar nasihu

1. Dumi da sanyi

Fara kowane motsa jiki tare da ɗumi da ƙare tare da sanyin sanyi. Wannan yana ba ka damar sassauta jikinka a hankali kuma daga cikin babban aiki. Mikewa bayan kayi gudu zai taimaka wajan hana yaduwar sinadarin lactic acid, wanda yake rage kumburi da ciwon tsoka.

2. Ci da kyau

Abincin ku yana taka rawa a cikin aikin ku, musamman ma abincin da kuke ci tun kafin ku gudu.

Bi ingantaccen abinci tare da yalwar sabbin fruitsa fruitsan itace, berriesa berriesan itace, da kankana, idan kuna samunsu. Load da sabo da dafaffun kayan lambu da carbohydrates kamar burodin hatsi, hatsi, da sandunan makamashi.

Ka guji sarrafa abinci ko mai zaƙi. Ayyade yawan abincin da ke cike da mai da fiber. Hakanan zaka iya so ka guji kiwo idan yana haifar da rashin jin daɗin ciki.

3. Shaka ruwa

Sha ruwa mai yawa tare da abubuwan sha masu kyau kamar su ruwan kwakwa, shayi na ganye, ko abubuwan sha na motsa jiki don kasancewa cikin ruwa. A guji soda da sauran abubuwan sha wadanda ke dauke da giya, kayan zaki, da madara.

4. Kula da matsakaicin nauyin jiki

Ga mutane da yawa, yin gudu hanya ce mai tasiri don rasa nauyi. Kula da matsakaiciyar nauyin jiki na iya taimaka maka ƙara ƙarfin horo da gudu da sauri.

5. Cikakkiyar fasahar ka

Nazarin 2017 yana nuna tasirin inganta tsarin ku da injiniyoyin jiki don inganta aikin da rage raunin da ya faru.

Sauƙaƙan shawarwari da za a bi sun haɗa da ajiye gwiwa a layi ɗaya da jikinka, bugun ƙafa a ƙarƙashin gwiwa, da turawa sama da ƙasa daga bayanka. Ka sanya hannayenka annashuwa, shiga cikin zuciyarka, kuma ka rage takawar taka.

6. Sababbin shura

Sanya jari a sabon takalmin ko maye gurbin tafin takalminka na yanzu.

A cewar karamin binciken na 2019, masu tsere wadanda suka sanya takalmin Nike Vaporfly 4% sun nuna ci gaba a harkokin tattalin arziki, saboda wani tasirin takalman kan makanikai masu gudu. Takalman suna da sakamako mai kyau akan tsayin tafiya, saurin juyewar tsire-tsire, da kuma tsakiyar matsakaiciyar tsaye.

Duk da yake ba lallai ba ne a sayi wannan takamaiman takalmin, za ku iya bincika wane irin takalmi ne zai iya kawo muku fa'ida mafi yawa.

7. Sanya sutura

Zabi tufafi masu nauyi, masu saurin iska, kuma masu dacewa. Tabbatar cewa tufafinka ba sa shafawa ko ɓata fata, musamman yayin yin tafiya mai nisa. Sanya ƙasa yadda yakamata kuma ku rufe tsaranku a cikin yanayin sanyi.

8. trainingarfin horo

Arfin da kuka kasance, mafi sauƙi zai kasance a gare ku don amfani da injiniyoyin jiki masu dacewa don gudu da sauri da sauƙi.

Smallaramin binciken 2016 game da masu tsere-da-horo masu tsere ya nuna tasirin duka ƙarfi da horo-saurin jimrewa don haɓaka aikin gabaɗaya. Masu tsere kuma sun rage girman horo.

Don gina tsoka, ɗaga nauyi ko yin atisaye masu nauyin jiki kamar squats, lunges, da pushups. Kasance cikin nishaɗi tare da wasanni kamar su iyo, buga wasan ƙwallo, ko kwallon raga.

9. Kafa niyya

Createirƙiri niyya don shirin horonku kuma ku manne shi maimakon yin gudu ba tare da tsari ba. Wannan yana ba ku damar samun dalili don kowane zama kuma kuyi aiki zuwa takamaiman manufa. Canza shirinka don haɗawa da tsayin daka, horo mai ƙarfi, da ƙarfin horo.

10. Gudun gudu

Fita kan waƙar ka yi ta 'yan gudu kaɗan, koda kuwa yawanci ka fi tsayi da nisa. Nazarin na 2018 ya gano cewa 'yan wasan da aka horar da suka yi zama shida kawai na horo na tazarar tsere sun inganta kwazonsu.

Hakanan an nuna horarwar Gudu don inganta ƙarfin hali, ƙarfi, da ƙarfin aiki a cikin masu gudu yayin buƙatar ƙarancin lokaci da nisan miloli fiye da sauran nau'ikan horo.

Don masu farawa

11. Kara nisan tafiyarka

Idan kai sababbi ne ga gudu, yi aiki kan gina nisan nisan ka don jikinka ya saba da yin aiki. Hakanan za ku ji daɗin yadda yake ji don yin tafiya mai nisa. Gina nisan kilomita a hankali, a hankali kara nisan kowane sati 2 zuwa 4.

12. Daidaita jiki

Yana da mahimmanci cewa jikinka ya daidaita kuma ya daidaita. Wannan yana taimakawa don tabbatar da kyakkyawan matsayi, daidaituwa, da daidaito, duk waɗannan zasu taimaka don tabbatar da tafiyar taka akan tsari. Daidaita ayyukanka na yau da kullun tare da yalwa da kuma dogon riko don hana matsi da tashin hankali.

13. Shiga kungiya

Canungiyar za ta iya ba da shawarwari masu gudana, haɓaka ƙimar lafiyar ku, kuma su taimaka muku ƙayyade lokacin da kuka shirya tsawan tsayi mai nisa. Membobin rukuni na iya zama tushen lafiya mai motsawa, gasa, da ƙarfafawa.

14. Kasance mai yawan aiki a tsawon kwanaki

Baya ga 1 cikakkiyar rana na hutawa a kowane mako, yi niyyar yin wasu motsa jiki a kowace rana, koda kuwa na ɗan gajeren lokaci ne. Wannan yana ba ka damar gina daidaito da kuma amfani da jikinka zuwa motsa jiki na yau da kullun.

Ga matsakaita masu gudu

15. Horon horo

Gudun duwatsu don gina ƙananan ƙarfin jiki, ƙona mai, da haɓaka saurin ku. Yi gudu ta gudu ta hanyar hawan dutse mai tsayi da sanyaya yayin da kake tafiya baya. Yi tsalle-tsalle a kan tarko a cikin gida lokacin da yake gudu a waje ba zaɓi bane.

16. Babban ƙarfi

Coreaƙƙarfan ƙaƙƙarfan tushe yana kafa tushe mai ƙarfi don alamun motsi na lafiya don ku sami kwanciyar hankali da kwanciyar hankali yayin gudu. Wannan yana taimakawa wajen daidaita bayanku, gina saurin, da rage damarku ta rauni.

Zaɓuɓɓukan motsa jiki sun haɗa da bambance-bambancen katako, katako mai hawa ɗaya na Romania, da murɗewar Rasha.

17. Jimrewa tana gudana

Gudanar da juriya sune nesa mai tsayi da aka yi a hankali a hankali. Wannan yana ba jikinka damar yin amfani da shi zuwa tsere mai tsayi yayin riƙe ƙarfi-zuwa-matsakaici mai ƙarfi. Kuna iya haɓaka yawan lokaci ko nisan da kuke gudu kowane mako.

18. Ayyukan motsa jiki

Yi atisaye na gefe don ƙarfafa tsokoki tare da gefen jikinku kuma matsar da jikinku zuwa wata hanyar dabam. Wannan yana inganta motsi, yana sassauta ciwon mara, kuma yana daidaita duwawwanku, cinyoyinku, da gwiwowinku.

Zaɓuɓɓuka sun haɗa da yin huhu na gefe, matakai, da shuffles.

Don masu tsere

19. Wasan tsere na gaba

Stara kwarin gwiwar ka ta hanyar shirin tsere wanda ya fi na ƙarshe da ka ƙware, musamman idan ka yi wannan nisan aan lokacin.

Idan ka riga kayi 5K, yi rajista don 10K, da sauransu. Daidaita jadawalin horo yadda ya kamata. Idan kana so ka kalubalanci kanka ta hanyoyi daban-daban, yi rajista don triathlon.

20. Horon Tabata

Horarwar Tabata wani nau'ikan horo ne mai saurin tazara (HIIT) wanda ke inganta matakan motsa jiki da motsa jiki. Kuna yin sakan 20 na aiki mai tsanani sannan kuma sakan 10 na murmurewa. Yi haka sau bakwai zuwa takwas.

21. Tempo yana gudana

Tempo yana haɓaka matakan haɓaka yayin haɓaka ƙwarewar ku da kuma kai ku gefenku. Gudun a tsaka-tsaka-tsaka-tsakin sauri wanda ya fi sauri fiye da matsakaicin saurinka na mintina 5. Sannan yin jog na 'yan mintoci kaɗan. A hankali ƙara lokacin tafiyarwarka zuwa minti 10 zuwa 30.

22. timeauki lokaci don shakatawa

Tare da kwanakin hutunku, ɗauki lokaci don mai da hankali kan shakatawa. Yi zaman kwanciyar hankali na muscular, yoga nidra, ko tunani. Wannan na iya taimakawa don haɓaka aikin ku ta hanyar haɓaka gudu da jimiri yayin rage ƙarfin zuciyar ku, shan iskar oxygen, da ƙimar numfashi.

Ga masu tsere

23. Gajerun hanyoyi

Don mafi ingancin aiki da sauri, gudu ta amfani da gajeren matakai a ƙwallan ƙafafunku. Mayar da hankali kan ɗaukar gajerun matakai cikin sauri tare da kiyaye kyakkyawan tsari. Wannan yana ba ka damar ciyar da jikinka gaba duk lokacin da ƙafarka ta faɗi ƙasa.

24. Numfashi daidai

Gudun tafiyar ku yana shafar motsawar numfashin ku, don haka ku tabbata kuna numfashi yadda ya kamata da kuma samun isashshen oxygen. Wannan na iya buƙatar ka numfasa ta bakinka.

Haɗa cikin numfashi mai zurfin ciki da daidaita shaƙar numfashi da iska zuwa matakanka. Misali, zaka iya shakar matakai biyu kuma sha iska don matakai biyu. Ko numfasawa zuwa matakai uku sannan shaƙa don matakai biyu.

25. Gudun motsa jiki

Aara da ƙananan motsa jiki a farkon fara aikinku. Fara da yin jogging don yadudduka 10 sannan kuma hanzarta cikin gudu don yadudduka 50. Sauya tsakanin waɗannan saurin biyu na fewan mintuna. Sannan yi minutesan mintoci kaɗan kowane daga cikin manyan gwiwoyi, tsayin daka, da ƙwallon kafa.

Tsanaki

Yi amfani da tsari mai kyau da dabara don hana raunin da kuma guje wa horo da wuya. Fara a hankali idan kun kasance mai farawa, kuma ku daina idan kun ji wani ciwo ko rauni ko jin suma.

Sannu a hankali kara nisan tafiyar ka da tafiyar taka kowane yan makonni. Idan ka rasa ranakun, kar ka yi ƙoƙarin ninka horo a wasu ranakun ko ka yi fiye da yadda aka saba.

Lokacin da za a yi magana da koci

Samun tuntuɓar mai horarwa mai gudana ko ƙwararren motsa jiki idan kuna son saita maƙasudai masu ma'ana da haɓaka jadawalin horo. Za su iya taimaka maka don gudu cikin sauri da sauri da turawa bayan iyakokin ka don isa ga iyakar ƙarfin ka yayin rage haɗarin rauni.

Kwararren masani zai iya taimaka maka cikar kamalar ka da fasahar ka, da gudanar da aiki cikin aminci da inganci. Hakanan za su taimake ka ka fito da tsarin cin abinci don kara girman aikinka.

Layin kasa

Akwai zaɓuɓɓuka marasa iyaka don haɓaka saurin gudu. Kira ga ajiyar ku na ciki na himma da naci don ku fito da tsarin horo wanda zaku tsaya ku more shi.

Yi amfani da mujallu ko ƙa'ida don kiyaye ayyukanku da lokutan gudana don ku sami damar lura da ci gabanku.