Kara girman Gudunku

Wadatacce

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Duk abin da ake buƙata shine 'yan tweaks don guje wa rauni kuma samun mafi kyawun abubuwan gudanarwar ku. Ga wasu nasihu:

Lace Up

Ƙafafun suna faɗaɗa lokacin da kuke aiki, don haka sami takalmin gudu wanda ke ba da izinin wannan (yawanci nufin .5 zuwa girman girman 1). Hakanan zaku buƙaci gano adadin yadda kuke haɓakawa (jujjuyawar ƙafarku yayin da take buga ƙasa). Wannan zai ƙayyade nau'in sneaker da kuke buƙata. Hakanan, tabbatar da maye gurbin takalmanku masu gudu kowane mil 300 zuwa 600.

Mikewa Ya Yi

Dumi tsokoki tare da gudu na minti biyar kafin mikewa. Sa'an nan kuma a hankali shimfiɗa maruƙanku, quads, da hamstrings, rike kowanne na 30 seconds. Da zarar kun sassauta tsokar ku, fara da sannu a hankali, ƙara saurin ku da tafiya.

Karfafawa

Kada ku taɓa fara gudu da yunwa; za ku ƙone gaba ɗaya. Ku ci wani abu mai haske, amma mai yawan carbohydrates, kamar sa'a guda kafin motsa jiki (nufin kusan calories 150-200). Ban san abin da za ku ci ba? Gwada ayaba, jakar da man gyada, ko mashaya makamashi.

Tafiya Dama

Gudun yana aiki kowane tsoka a jikin ku, don haka tsari yana da mahimmanci. Hannunku da hannayenku na iya ɗaukar tashin hankali da yawa idan ba ku mai da hankali kan sanya su annashuwa ba. Gwada yin riya kamar kuna riƙe da guntun dankalin turawa a kowane hannu-wannan zai hana ku ƙullewa. Tsayar da kafadun ku kuma ku ci gaba da tafiya (ƙafafunku yakamata su kasance ƙarƙashin jikin ku yayin da kuke gudu).

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