Lokacin da zazzabi ya tashi sama da sifili, tare da dusar kankara a cikin wuraren shakatawa, Gudanarwa masu son su bayyana. Aerobic motsa jiki a cikin dumi lokacin - kyakkyawan zaɓi don wasanni. Munyiwa yadda za a ƙara azuzuwan yau da kullun a cikin yau da kullun na yau da kullun na rana da gudu da fa'idodin kiwon lafiya.
Dace da tsari mai gudu
A'a, ba muna magana ne game da adadi. Form don gudana shine sutura, takalma da kayan haɗi waɗanda zasu yi amfani da ku don azuzuwan. 'Yan wasan' yan wasa sun lura cewa abu mafi mahimmanci a nan shine sneakers. Wannan ya kamata ya zama abin koyi na kayan fasahar wucin gadi tare da ƙuƙwalwa na ƙwararraki akan lecing mai yawa ko ba tare da yaduwa ba. Gudun Sneakers suna da karamin nauyi don kada ku rasa ƙafa. Idan muka yi magana game da tufafi, to ya fi dacewa ya yi a cikin legens tare da kuka mai ruwa mai ƙarfi - irin waɗannan wando ba za su yi barci tare da ku yayin da yake gudana ba. A cikin bazara zamu ba da shawara ga sawa a saman katako da T-shirts haske Windreak, don kada ya yi sanyi. Sayi karamin jakar bel - zaka iya ƙara kwalban ruwa, tarho kuma makullin shi.
Sayi sneakers na musamman
Hoto: pixabay.com.
Inda zan fara horo
Idan kun tsunduma cikin dakin motsa jiki, fara da sauri tafiya. A saurin 5-6 km a kowace awa, tafi da farko tsawon minti 30, sannan karuwa zuwa minti 60. Na gaba, bi minti 60 zuwa motsa jiki kuma a hankali rage lokacin tafiya ta hanyar maye gurbin ta a kan wani haske a cikin gudu 7-8 km awa daya. Yawancin lokaci ana karbuwa da tsarin zuciya zuwa nauyin Aerobic daga 'yan mata suna ɗaukar makonni 2-3. A cikin matsanancin horo mata kadan - kusan sati 2. Lokacin da zaku fahimta da minti 60 a saurin 8 km a kowace sa'a, sannu a hankali ƙara saurin zuwa 10 km awa 10 a kowace awa.
Yadda ake yin kanka gudu
Mutane nawa ne suke magana game da fa'idodin wasanni, amma yana da wuya a koyar da jikinka da lodi koyaushe. Don sauƙaƙe muku, shigar da takamaiman manufa. Misali, gudanar da kilomi 10 a cikin watanni 2. Ko kuma biyan kuɗi a cikin sayayya yana da tasiri mai tasiri na motsa jiki. Don sauƙaƙa muku mafi sauƙi a gare ku kuyi amfani da shi zuwa gudu, bari mu muryar wasu kaɗan na pluses:
- Lamari mai nauyi. Domin sa'a na gudu, 600-8 ana ƙone kuzari, kuma bayan minti 15-20 na azuzuwan m azuzuwan, jiki ya fara ɗaukar ajiyar makamashi tare da madaidaiciyar mai. Idan ka ci daidai da jirgin kasa a kai a kai, nan da nan zaka lura da yadda saurin santimita suka tafi.
- Inganta aikin kwakwalwa. A yayin horo, kwakwalwa tana cikin shakku, saboda yana ci gaba da aiki koyaushe koyaushe, horo kuma ya yi la'akari da sifofin da kewayen. A lokaci guda, ana ƙirƙirar sabuwar haɗin haɗin kai a cikin kwakwalwa, wanda ke da bayanan da aka samu, kuma a cikin dogon lokaci, inganta ƙwaƙwalwar ajiya.
Gudun inganta yanayi
Hoto: pixabay.com.
- Wahayi da motsawa. Ba abin mamaki ba 'yan kasuwa da yawa suna aiki a Gudun Gudun. Mutanen da suke gudu na dogon lokaci a lura cewa sun lura da ci gaban ƙwarewar amfani. Sun zama mafi sha'awar masu kwarewa wajen aiki da kuma motsa su zuwa sakamakon.
- Tunani. Da zarar ka hanzarta kuma ka gudu cikin hanzari, zuciya aligns matsa lamba da bugun zuciya. Kuna zuwa jihar lokacin da kuke aiki da kwantar da hankali, saboda haka zaku iya canzawa zuwa tunanin Falsafa kuma ku sami mafita don matsalolin da ke haɓaka.