Gudun horo don tafiya daga 10 zuwa 15 km

Wadatacce

• Don fara gudu
• Don fara rage lokacin
• Don samun sauri da juriya don isa kilomita 15

Wannan misali ne na gudanad da gudu don tafiyar kilomita 15 a cikin makonni 15 tare da horarwa sau 4 a sati wanda ya dace da lafiyayyun mutane wadanda suka riga sun gudanar da wasu nau'ikan motsa jiki masu sauki kuma suke son guduwa, yin hakan don samun rayuwa mai kyau da kuma wasu lokutan shakatawa. .

Yana da mahimmanci kada ku kasance cikin gaggawa kuma ku ci gaba da gudanar da shirin har zuwa ƙarshe, bin kowane mataki da muke ba da shawara a nan domin zai yiwu a sannu a hankali inganta yanayin jikinku, tare da ƙananan haɗarin rauni. Sanya tufafi mai gudu da kuma takalmin gudu mai kyau don kiyaye idodin sawunku da gwiwowinku. Duba waɗanne tufafi ne suka fi dacewa a nan.

Idan kun ji wani ciwo a kwatangwalo, gwiwoyi ko ƙafafunku, ya kamata ku dakatar da horo kuma ku nemi likita da likitan kwantar da hankali don murmurewa, saboda mummunan rauni da aka warkar zai iya ƙara muni da nakasa horo. Duba sanadin abubuwan da ke haifar da ciwo da yadda za a guji kowane ɗayan ta latsa nan.

Ka tuna cewa yana da mahimmanci a ƙarfafa tsokoki tare da motsa jiki kamar gida, GAP ko Horar da Ayyuka don rage haɗarin maimaita rauni.

Don fara gudu

Don fara rage lokacin

Don samun sauri da juriya don isa kilomita 15

Kafin kowane motsa jiki, yana da kyau a miƙa kuma aƙalla minti 10 na dumi-dumi. Don shirya don gudu zaka iya yin tsalle tsalle na mintina 2 ba tare da tsayawa ba, yi wani minti 1 na zama da kuma wani mintina 2 na tafiya mai saurin tafiya.

Sannan zaku iya fara aikin motsa jiki na ranar, tare da mai da hankali sosai ga numfashin ku da bugun zuciyar ku. Amfani da wayar tsere ko agogo tare da mitar mitar na iya zama da amfani don tabbatar da cewa ba ku sanya damuwa da yawa a jikinku ba. Duba ƙimar zuciyar ku yayin horo ta danna nan.

Bayan kowane motsa jiki, ana ba da shawarar keɓe wasu mintuna 10 don rage bugun zuciyarka, don haka tafi sannu a hankali jinkirin gudu da ƙare tafiya. Lokacin da ka tsaya, miƙa ƙafafunka da baya na kimanin minti 5 zuwa 10 don rage ciwon tsoka. Gwargwadon mikewa da kayi, kasan raunin da zaka samu washegari.

Abinci ma yana da matukar mahimmanci ga farfadowar tsoka. Dubi abin da za ku ci kafin, lokacin da kuma bayan horo tare da masaniyar abinci mai gina jiki Tatiana Zanin: