Gudanar da horo - 5 da 10 kilomita a cikin makonni 5

Wadatacce

• Gudun 5 kilomita a cikin makonni 5
• Gudun kilomita 10 a cikin makonni 5
• Yadda ake saurin samun juriya
• Yadda za a zabi madaidaicin takalma

Fara fara tsere ta hanyar yin tazarar tazara yana da mahimmanci ga jiki ya dace da sabon juji kuma ya sami juriya ba tare da ya cika nauyi ba kuma ba tare da fama da rauni ba, kuma yana da mahimmanci ayi horon juriya don ƙarfafa tsokoki, kamar horar da nauyi.

Don haka, abin da ya fi dacewa shine farawa tare da haske mai haske wanda yake saurin tafiya ko kiraye kiraye, koyaushe yana tuna dumi da kuma shimfiɗa dukkan jiki sosai kafin fara horon, saboda wannan yana shirya tsokoki da jijiyoyi don tsayayya da aikin jiki.

Kulawa da yakamata muyi yayin fara aiki yana tare da raunin maimaitawa, saboda haka yana da matukar mahimmanci muyi aiki akan ƙarfafa cinyoyi, gwaiwa da ƙafafun kafa na sama, wanda ƙari ga ƙarfafa haɗin gwiwa zai ƙara ƙwayar tsoka kuma ta haka ne zai rage buƙata flaccidity

Gudun 5 kilomita a cikin makonni 5

Tebur mai zuwa yana nuna yadda horo yakamata ya canza zuwa tafiyar kilomita 5.

Yana da kyau a farkon fara horo jin zafi a gefen ciki, wanda aka fi sani da ciwon jaki ko zafi a fagot, saboda yana bayyana ne saboda rashin juriya na jiki da kuma rashin saurin numfashi. Duba yadda za'a kula da numfashi daidai anan.

Gudun kilomita 10 a cikin makonni 5

Don fara horo don gudanar da kilomita 10, yana da mahimmanci a yi aƙalla mintuna 30 na gudana sau 3 zuwa 4 a mako, saboda jiki ya riga ya fi ƙarfin jiki kuma tsokoki sun fi ƙarfin tsayayya da rauni.

Kodayake gajiya bai bayyana ba kuma aikin bai gaji da jiki ba, yana da mahimmanci a girmama saurin horo don kauce wa rauni ga tsokoki da gwiwoyi, yayin da ci gaba da saurin ci gaba ke ƙarfafawa da ƙara ƙarfin juriya na jiki.

Idan ka riga ka cimma burin ka, duba yanzu yadda zaka shirya tafiyar kilomita 15 anan.

Yadda ake saurin samun juriya

Don hanzarta samun ƙarfi da juriya, ya zama dole a haɗa da ƙaruwa a cikin kwasa-kwasan horo, da inganta yanayin motsa jiki da hanzarta dawo da tsokoki, yana da mahimmanci a sauya wasu lokutan haske a yayin motsa jiki.

Bugu da kari, sauyawa tsakanin gudu da tafiya shima yana aiki don kunna konewar kalori da kuma taimakawa tare da rage nauyi. Ga yadda ake motsa jiki don ƙona kitse.

Yadda za a zabi madaidaicin takalma

Don zaɓar madaidaiciyar takalmin aiki yana da mahimmanci sanin irin tafiyar da kuka yi. Idan kafa ta taba kasa a madaidaiciyar hanya, matakin ba zai tsakaita ba, amma idan kafar ta fi taba kasa da ciki, sai a bayyana takawar, idan kuma ta waje ce, sai a takaita.

Akwai takamaiman takalmin motsa jiki ga kowane irin taki, saboda suna taimakawa wurin gyara ƙafafun, banda haka yana da mahimmanci kimanta nauyin takalman, kwanciyar hankali da kuma ko ba shi da ruwa, musamman ga mutanen da yawanci suke shiga yanayin danshi ko ruwan sama. Duba yadda zaka san nau'in tafiya don zaɓar mafi kyawun takalma anan.

Idan kun ji zafi da rashin jin daɗi yayin horo, duba manyan dalilan 6 na ciwo a guje.

Dubi nasihun Tatiana Zanin don girke-girke na isotonic gida mai mahimmanci don haɓaka horo: