Gudun motsa jiki don ƙona kitse
Wadatacce
Gudun aiki ne mai matukar inganci na motsa jiki don rage nauyi da inganta motsa jiki, musamman idan ana aiki da karfi, kara karfin zuciya. Gano fa'idodin aikin motsa jiki.
Gudanar da horo wanda zai iya haifar da ƙona mai kuma, saboda haka, asarar nauyi na iya haifar da asarar 1 zuwa 2 kilogiram a kowane mako, tun da yana ratsa lokacin tsananin ƙarfi tare da gudu mai natsuwa, wanda ke hanzarta saurin aiki kuma, saboda haka, yana ƙaruwa da kuzarin kuzari . Koyaya, sakamakon zai iya bambanta gwargwadon mutumin, tunda ya dogara da yanayin ɗabi'un kowane ɗayan, ban da gaskiyar cewa asarar nauyi ta fi girma idan akwai ƙarin fam da za a rasa fiye da nauyin da ya dace. Duba wasu nasihu don rasa nauyi da rashin ciki.
Ta yaya za a iya yin horo
Gudun horo don rasa mai ana yin shi a cikin makonni 4, tare da ƙoƙari na ci gaba kuma a wasu ranaku (Talata, Alhamis da Asabar, misali), don tsoka ta huta kuma ta hana asarar tsoka. Kafin da bayan kowane motsa jiki yana da mahimmanci don yin atisaye mai shimfiɗa don shirya jiki da guje wa raunin da ya faru, kamar su kwangila ko tendonitis, misali. Ga yadda akeyin motsa jiki.
Gudun horo don ƙona kitse ya ƙunshi:
| Na uku | Na Biyar | Asabar | |
| Makon 1 | 10 min tafiya + 20 min brisk tafiya | 10 min tafiya Canja tsakanin 3 min tafiya + 1 min trot (sau 6) | 10 min tafiya Canja tsakanin 3 min tafiya + 2 min trot (sau 5) |
Makon 2 | 15 min tafiya + 10 min trot + 5 min tafiya | 5 min tafiya Canja tsakanin 2 min na haske mai gudana + 1 min na tafiya (sau 8) | 10 min tafiya Canja tsakanin 5 min trot + 2 min tafiya (sau 5) |
Makon 3 | 5 min hasken gudu Canjawa tsakanin tsaka mai tsalle na min 5 + tafiya ta 1 (sau 5) | 10 min hasken gudu Canja tsakanin 3 min na matsakaiciyar gudu + min 1 na tafiya (sau 8) | 5 min tafiya + 20 min haske gudu |
Makon 4 | 5 min tafiya + 25 min haske gudu | 5 min tafiya Canja tsakanin 1 min na gudu mai ƙarfi + 2 mint na matsakaiciyar gudu (sau 5) 15 min trot | 10 min tafiya + 30 min matsakaici gudu |
Bugu da ƙari ga horo don gudu don rasa mai, ana iya yin horo don gudanar da takamaiman tazara ko rage lokaci, misali. Gano yadda ake yin horon don tafiyar kilomita 5 da 10 da kuma yadda ake tafiya daga kilomita 10 zuwa 15.
Abin da za a yi yayin tseren
A yayin tseren yana da mahimmanci a sha ruwa a kalla 500 na ruwa a kowane minti 30 na horo don maye gurbin ma'adanai da ruwan da aka rasa ta hanyar zufa, ban da kasancewa mai mahimmanci don hana cuwa-cuwa, wanda ka iya tasowa saboda rashin ruwa a jiki.
Bugu da kari, don kara yawan sakamakon horo, yana da mahimmanci a ci abinci mara nauyi wanda yawanci ya hada da abinci masu dauke da fiber da karancin kalori kuma, saboda haka, bai kamata ya kunshi abinci mai yawa a cikin sukari ko mai mai ba. Koyi yadda ake yin abincin don hauhawar jini da asarar mai.
Idan yayin gudu ka ji abin da ake kira 'zafin jaki' ko 'fag zafi', yana da muhimmanci a mai da hankali kan numfashi, a hankali kuma lokacin da ciwon ya tafi, sake dawo da saurin ku. Duba menene ainihin musabbabin zafin gudu da abin da za ayi don kauce wa kowane ɗayan kuma yadda za a kula da numfashi daidai cikin: nasihu 5 don inganta aikin ku.
Gano abin da za ku ci kafin, lokacin da bayan horo a cikin bidiyo mai zuwa:
Muna Ba Da Shawara
Kimanta Youran Cutar cututtukan ADHD ɗinka kuma zaɓi Specialwararren Masani
