Kasuwancin Gudu mafi Kyawu don ƙona Calories da Increara Saurin ku da lafiyar ku

Wadatacce

• Wasan motsa jiki na farawa
• Samfurin tsarin farawa
• Wasannin tsere na gaba
• Samfurin na gaba-matakin gaba tare da haɓaka cikin saurin lokaci
• Samfurin na gaba-matakin gaba tare da raguwar lokacin dawo da aiki
• Fa'idodi na wasan motsa jiki
• Inganci
• Inganta wasan motsa jiki a cikin ƙwararrun athletesan wasa ko masu horo
• Tana kiyaye nauyin tsoka
• Stara ƙarfin ku
• Anaara ƙofar anaerobic
• Kariya don la'akari
• Awauki

Idan kuna son ingantacciyar hanya don ƙona adadin kuzari, ƙara ƙarfin zuciya da jijiyoyin jini, kuma ku ɗauki ƙoshin lafiyarku zuwa mataki na gaba, sa'annan kuyi la'akari da ƙara ƙwanƙwasa da tazara zuwa aikin motsa jiki.

Wasannin Gudu sune babban ƙari ga bugun zuciya ko zaman horo na juriya. Kuna iya tsara su bisa ga lokaci, matakin motsa jiki, ƙarfi, da kuma sararin da kuke da shi don motsa jiki.

Don taimakawa farawa, ga wasu nasihu da misalai na mai farawa da matsakaici zuwa matakan motsa jiki na ci gaba.

Wasan motsa jiki na farawa

Idan ya zo ga karawa da motsa jiki a tsarin motsa jiki, babban yatsa shine a dauke shi a hankali.

A takaice dai, kar a kara da yawa, da wuri. Kuna so ku ba da damar lokacin jikin ku don daidaitawa zuwa mafi ƙarfin kuma ku ba kanku isasshen lokacin hutu tsakanin motsa jiki.

Tare da wannan a zuciya, ƙwararren mai koyar da motsa jiki, Emily Fayette na SHRED Fitness, ta ba da waɗannan shawarwarin don tsara aikin motsa jiki na farawa.

• Koyaushe fara tare da dumama. Fayette ya ce "Fara tare da miƙaƙƙiyar miƙaƙƙiya, saurin tafiya, ko kuma tsere don shirya tsokokinku don aikin da ke shirin faruwa."
• Shuka motsa jiki. Fara tare da gajerun sassan tsere, sannan ninki biyu na tsawon lokacin dawowa, ko ƙari idan ana buƙata. Misali, Gudu dakika 30 a kashi 80 cikin 100 na yawan kokarin da kuka yi sannan 60 zuwa 120 dakika na murmurewa, wanda zai iya hadawa da cikakken hutu, tafiya cikin sauri, ko jog mai haske.
• Bada lokaci don dawowa. “Kada kawai a cire abin toshewa bayan wani motsa jiki mai wahala - ko kowane motsa jiki. Auki lokaci don wasa ko tafiya da miƙawa yayin da bugun zuciyar ka ke saukowa, ”in ji ta.

Samfurin tsarin farawa

1. Dumama: Dumi jikinka na mintina biyar tare da tafiya, gudu jogging, ko mikewa mai motsi.
2. Gudu: Yourauki gudu na farko a madaidaicin gudu, kimanin kashi 50 zuwa 60 na iyakar ƙoƙarinku. Gudu don dakika 30.
3. Maida aiki: Rage gudu da sauri ko tafiya na dakika 60 zuwa 120.
4. Gudu: Gudu don dakika 30 a iyakar kashi 70 cikin ɗari.
5. Maida aiki: Rage gudu da sauri ko tafiya na dakika 60 zuwa 120.
6. Gudu: Gudu don dakika 30 a iyakar kashi 80 cikin ɗari.
7. Maida aiki: Rage gudu da sauri ko tafiya na dakika 60 zuwa 120.
8. Ci gaba da wannan samfurin na mintina 20 tare da tsere a kashi 80 cikin ɗari na ƙoƙari.

Wasannin tsere na gaba

Ko kun kware da farawa, ko kuma kun riga kun sami gogewa tare da ire-iren waɗannan wasannin motsa jiki, ƙara ƙarfin ta hanyar sarrafa lokaci hanya ce mai tasiri ta ɗaukar wasan motsa jiki zuwa matakin gaba.

Da zarar kun shirya don ci gaba da wasannin motsa jiki, Fayette ya ba da shawarar canza tsawon lokacin gudu da rage lokacin dawowa.

“Misali, ka koma aikin motsa jiki na sakan 30 a kashi 80 cikin 100 na kokarin da ka yi sannan 60 zuwa 120 na murmurewa, za ka iya cin karo da lokacin gudu zuwa dakika 45, tare da dawo da dakika 60 zuwa 120, ko 30 seconds na tsere tare da 60 zuwa 90 na murmurewa, "ta bayyana.

Samfurin na gaba-matakin gaba tare da haɓaka cikin saurin lokaci

• Dumama: Dumi a cikin mintina biyar tare da tafiya, yin jogging mai haske, ko miƙaƙƙiyar miƙawa.
• Gudu: 45 seconds a 80 bisa dari na iyakar ƙoƙarin ku.
• Maida aiki: Rage gudu da sauri ko tafiya na dakika 60 zuwa 120.
• Maimaita wannan samfurin na minti 20 zuwa 30.

Samfurin na gaba-matakin gaba tare da raguwar lokacin dawo da aiki

• Dumama: Dumi a cikin mintina biyar tare da tafiya, yin jogging mai haske, ko miƙaƙƙiyar miƙawa.
• Gudu: 30 seconds a 80 bisa dari na iyakar ƙoƙarin ku.
• Maida aiki: Rage gudu da sauri ko tafiya na dakika 60 zuwa 90.
• Maimaita wannan samfurin na minti 20 zuwa 30.

Fa'idodi na wasan motsa jiki

Idan har yanzu ba ku da tabbas game da ƙara tsaka-tsakin tsere zuwa aikinku na yau da kullun, yi la'akari da wasu daga cikin waɗannan mahimman fa'idodin:

Inganci

Ara gudu a kowane motsa jiki yana taimaka muku fa'ida daga horo na tazara mai ƙarfi ko HIIT. Wannan nau'ikan motsa jiki nau'i biyu mafi tsananin tsaka-tsaka tare da lokaci mai tsaka-tsaka-mai-ƙarfi.

Ba wai kawai wannan yana kiyaye lokaci da haɓaka lafiyar zuciyar ku ba, amma bisa ga binciken a, yin aikin motsa jiki na HIIT na iya ƙona karin adadin kuzari fiye da motsa jiki mai ɗorewa.

Inganta wasan motsa jiki a cikin ƙwararrun athletesan wasa ko masu horo

Ciki har da tazarar tsere a cikin aikin motsa jikinku gaba daya na iya taimakawa wajen bunkasa wasannin motsa jiki.

Bisa ga binciken da aka yi a cikin, masu horar da masu tsere sun sami damar inganta ƙarfin hali da aikin anaerobic bayan makonni biyu na horarwar tazarar tsere.

Tana kiyaye nauyin tsoka

Jikin ku ya kasance da nau'in I da nau'in ƙwayoyin tsoka na II.

Kuna karɓar nau'in I, ko jinkirin jinkirin, ƙwayoyin tsoka yayin yin nisa ko yin tsinkayen zuciya.

Nau'in II, ko saurin-sauri, zaren tsoka shine abin da kuke amfani dashi yayin yin tsere.

Dangane da Councilungiyar motsa jiki ta Amurka, nau'ikan nau'ikan II ne wanda ke haɓaka ma'anar tsoka kuma yana ba ƙafafunku sirara. Ari da haka, tun da nau'ikan fibers na II suna taɓar da kwazo yayin da kuka tsufa, yin tazarar gudu zai iya taimakawa adana ƙwayar tsoka wanda sau da yawa ana rasa ta da shekaru.

Stara ƙarfin ku

Tun da horon gudu yana buƙatar saurin fashewa da ƙarfi a cikin yanayin anaerobic, Fayette ya ce za ku ji daɗin ƙaruwa ga ƙarfinku da saurinku.

Anaara ƙofar anaerobic

Lokacin da kuka ƙara ƙofar anaerobic kamar yadda kuke yi tare da motsa jiki, Fayette ya nuna cewa wannan yana bawa jikinku damar yin aiki tuƙuru na tsawon lokaci.

Kariya don la'akari

Kamar kowane motsa jiki, akwai wasu matakan kariya da kuke buƙatar la'akari kafin ƙoƙarin motsa jiki.

A cewar Mayo Clinic, tsananin ƙarfi, wasan motsa jiki irin na wasan kwalliya kamar tazarar tsere a kan waƙa ko matattakala ba su dace da mutanen da ke fama da raunin musculoskeletal ba, mara kyau na musculoskeletal, ko kuma hanyoyin da ba su dace ba.

Wancan ya ce, mutanen da ke da waɗannan sharuɗɗan na iya samun damar cin gajiyar saurin motsa jiki ta hanyar motsa jiki a kan keke na cikin gida, mai ba da horo na elliptical, ko gudu a cikin wurin waha.

Gudun gudu a kan waƙa yana ba da laushi mai laushi fiye da buga laɓar ƙasa. Idan kana da ingantacciyar waƙa a nan kusa, yi la'akari da yin tsere a can.

Wasu wuraren motsa jiki suna da waƙoƙin cikin gida da zaka iya amfani dasu. Ba tare da la'akari da filin ba, tabbatar cewa kana da takalmin tallafi na talla don yin tsere.

Bugu da ƙari, duk wanda ke da matsalolin da ke da alaƙa da zuciya ya kamata ya yi magana da likitansa kafin yin ƙoƙari.

Plusari da waɗannan, sababbi don motsa jiki na iya fa'ida daga aiki tare da mai ba da horo don tsara shirin tsere. Mai ba da horo zai iya tsara aikin yau da kullun wanda ya dace da matakinku kuma ya nuna duk kuskuren da kuke yi tare da dabarunku.

Awauki

Haɗa tsere a cikin aikin motsa jiki wata hanya ce mai inganci da inganci don koyar da tsarin wasanku, ƙona adadin kuzari, da haɓaka ƙarfin ƙwayar tsoka a ƙafafunku.

Tunda waɗannan nau'ikan motsa jiki suna da matukar buƙata, yakamata kuyi tsaka-tsakin gudu sau biyu zuwa uku a mako.

Idan kun ji zafi ko rashin jin daɗi, samun wahalar numfashi, ko jin suma, ku daina abin da kuke yi. Yi magana da likitanka idan waɗannan alamun sun ci gaba da faruwa.