Tsarin horo na tafiya mai nauyi
Wadatacce
Horon tafiya don rage nauyi yana taimakawa wajen ƙona kitse da rasa tsakanin kilo 1 zuwa 1.5 a kowane mako, saboda yana canzawa tsakanin saurin tafiya da sauri, yana taimakawa jiki don kashe ƙarin adadin kuzari. Koyaya, yana da mahimmanci a bi shirin daidai don motsa jiki yayi aiki da kuma kawo kyakkyawan sakamako.
Kafin da bayan horo, yana da mahimmanci a shimfiɗa jikinka, musamman ƙafafunku na kimanin minti 5 zuwa 10, don shirya da dumama jikin ku don tafiya. Bugu da kari, yayin atisaye ya kamata ku sha a kalla rabin lita na ruwa a kowace awa domin maye gurbin yawan ruwaye da ma'adanai da suka yi asara ta zufa.
Duba teburin da ke ƙasa don jagora kan tafiya da rage nauyi, ƙarfafa tsokoki da hana rauni.
Makon 1
| Litinin | 20 min jinkirin tafiya + 15 min matsakaiciyar tafiya + 15 min jinkirin tafiya |
| Talata | 10 min jinkirin tafiya + min 25 na canzawa tsakanin mintuna 1 matsakaiciyar tafiya da mintuna 4 na sauri + 5 min jinkirin tafiya |
| Laraba | SAURAN |
| Alhamis | 20 min jinkirin tafiya + 15 min matsakaiciyar tafiya + 15 min jinkirin tafiya |
| Juma'a | 10 min jinkirin tafiya + 20 min matsakaiciyar tafiya + 20 min saurin tafiya |
| Asabar | 5 min jinkirin tafiya + 5 min matsakaiciyar tafiya + 25 min saurin tafiya + 5 min jinkirin tafiya |
| Lahadi | SAURAN |
Makon 2
| Litinin | 10 min matsakaiciyar tafiya + mintin 25 na tafiya mara kyau + 10 min matsakaiciyar tafiya + 5 min jinkirin tafiya |
| Talata | 5 min matsakaiciyar tafiya + min 35 a canzawa tsakanin mintuna 3 na tafiya brisk da mintina 2 matsakaiciyar tafiya + 5 min jinkirin tafiya |
| Laraba | SAURAN |
| Alhamis | 10 min matsakaiciyar tafiya + minti 30 na tafiya mara kyau + 10 mint matsakaici tafiya + 5 min jinkirin tafiya |
| Juma'a | 5 min matsakaiciyar tafiya + min 35 a canzawa tsakanin mintuna 3 na tafiya brisk da mintina 2 matsakaiciyar tafiya + 5 min jinkirin tafiya |
| Asabar | 10 min matsakaiciyar tafiya + minti 25 na tafiya mara kyau + 15 mint matsakaici tafiya + 5 min jinkirin tafiya |
| Lahadi | SAURAN |
Makon 3
| Litinin | 10 min jinkirin tafiya + 15 mintina mai sauri + 10 min matsakaiciyar tafiya + 15 min sauri tafiya + 5 min jinkirin tafiya |
| Talata | Minti 40 suna canzawa tsakanin min 2 da 30 sec na tafiya ta hanzari da mintuna 2 da 30 na matsakaiciyar tafiya + Minti 10 na matsakaiciyar tafiya + Minti 10 na jinkirin tafiya |
| Laraba | SAURAN |
| Alhamis | Minti 10 matsakaiciyar tafiya + minti 15 na tafiya mara kyau + 10 min matsakaiciyar tafiya + min min 5 tafiya mara kyau + 5 min jinkirin tafiya |
| Juma'a | 20 min matsakaiciyar tafiya + min 20 tafiya ta brisk + 20 min jinkirin tafiya |
| Asabar | 50 min canzawa tsakanin min 2 na matsakaiciyar tafiya da minti 3 na saurin tafiya + min 5 na jinkirin tafiya |
| Lahadi | SAURAN |
Makon 4
| Litinin | 25 min matsakaiciyar tafiya + minti 35 na tafiya mara saurin tafiya + 5 min jinkirin tafiya |
| Talata | 50 min canzawa tsakanin min 2 na matsakaiciyar tafiya da min 3 na tafiya ta hanzari + min 10 na tafiya matsakaici |
| Laraba | SAURAN |
| Alhamis | 30 min matsakaiciyar tafiya + minti 20 tafiya brisk + 10 min matsakaiciyar tafiya |
| Juma'a | 50 min canzawa tsakanin min 2 na matsakaiciyar tafiya da min 3 na tafiya ta hanzari + min 10 na tafiya matsakaici |
| Asabar | 40 min matsakaiciyar tafiya + min 20 tafiya ta brisk + 10 min matsakaiciyar tafiya |
| Lahadi | SAURAN |
Idan yayin tafiya kuna buƙatar samun abin sha na makamashi, gwada wannan abin sha na gida da aka shirya da zuma da lemo, wanda zai taimaka ba kawai don maye gurbin ruwaye ba har ma don inganta aikin:
Yadda ake saurin rage kiba
Baya ga yin tafiya, don rage nauyi yana da mahimmanci a dauki tsarin rage cin abinci, bayar da fifiko ga abinci mai yalwar fiber da karancin kalori, gujewa abinci mai dumbin sukari ko mai da rage cin abinci na carbohydrates. Nemi karin bayani kan Yadda ake cin lafiyayye dan rage kiba.
Sanin fam nawa za a rasa yana da mahimmanci don kar a karaya, don haka duba menene nauyinku wanda ya dace akan kalkaleta:
Koyaya, yana da mahimmanci a tuna cewa wannan kalkuleta ba shine mafi kyawun ma'auni don kimanta 'yan wasa ko tsofaffi ba saboda baya bambance tsakanin nauyin kitse da nauyin tsoka.
Fa'idodi na horo na horo don rasa nauyi
Horar tafiya, ban da taimaka maka rage nauyi da ƙona kitse, yana da wasu fa'idodi kamar:
- Massara ƙwayar tsoka;
- Rage damuwa;
- Barci mafi kyau;
- Inganta wurare dabam dabam;
- Kula da cholesterol da ciwon sukari.
Wadannan fa'idodin sun fi girma yayin bin horo daidai. Duba ƙarin dalilan motsa jiki a: Fa'idojin motsa jiki.
M
Gwajin gwaji
