A zamanin yau, injin tuƙi ya zama nagartaccen kayan motsa jiki a idon mutane da yawa masu sha’awar rage kiba da motsa jiki, wasu ma kai tsaye sukan siyo ɗaya su ajiye a gida, ta yadda za su iya farawa a duk lokacin da suke son gudu, sannan su yi gudu na ɗan lokaci ba tare da wata matsala ba. Ga waɗanda aka matse don lokaci kuma ba su da lafiya, injin tuƙi na iya zama da amfani ta hanyoyi da yawa. Amma har yanzu za ku ji daɗin gudu a kan injin tuƙa idan aka gaya muku cewa asalin kayan azabtarwa ne?
1. A farkon karni na 19, wani injiniya dan kasar Burtaniya ya kirkiri wata na'urar azabtarwa da fursunoni za su ci gaba da taka feda don jujjuyawa, wanda ke samar da wutar lantarki ta fantsama ruwa ko nika. Yin amfani da wannan na'urar ya azabtar da fursunoni kuma ya ba da fa'ida daga aikinsu.
2. Duk da haka, a ƙarshe gwamnatin Biritaniya ta hana amfani da wannan na'urar azabtarwa saboda aikin maimaituwa da gajiyar aiki yana lalata tunani sosai.
3. Abin sha'awa, duk da haramcin, injin tuƙi, wanda aka tsara samfurinsa, ya zama sananne a duk faɗin duniya.
Tumaki a rayuwarmu kayan aikin motsa jiki ne na yau da kullun, amma kuma yanzu ya zama sanannen hanyar rage kiba, saurin injin ɗin nawa ya dace da asarar nauyi? Gudun keken keke yadda ake rage kiba da sauri? Yawancin mutane da yawa za su zaɓa su yi amfani da maƙarƙashiya don rasa nauyi, ƙarfin motsa jiki na gabaɗaya don kula da nauyin nauyin nauyin nauyin nauyin nauyin nauyin 75% mafi kyau, a nan mun taru don fahimtar shi!
Gudun tuƙi nawa ya dace da asarar nauyi
Matsakaicin saurin gudu: sarrafa saurin gudu na maza a cikin 8 zuwa 10 kilomita / awa, sarrafa saurin gudu na mata a cikin 6 zuwa 8 kilomita / awa wanda ya dace da asarar nauyi. Ƙarfin motsa jiki ya fi dacewa don asarar nauyi lokacin da aka ajiye shi a kusan 75% na matsakaicin ƙarfin motsa jiki. Hanya ta farko don sarrafa ƙarfin motsa jiki shine auna adadin bugun jini a minti daya, wanda aka lasafta shi azaman (shekaru 220) * 75%, watau adadin bugun jini wanda mai yin aiki ya buƙaci kula da shi yayin aikin gudu, kuma mai gudu zai iya zaɓar saurin da ya dace daidai da wannan bugun jini. 75% tsanani. A karshe, a nan an nuna darajar maza da mata masu gudu da sauri a kashi 75%, ana sarrafa saurin gudu na maza a kilomita 8 zuwa 10 a cikin sa'a guda, gudun gudun mata yana tafiyar kilomita 6 zuwa 8 a kowace awa.
Tafiya yana gudana yadda ake rage kiba da sauri
Yi dumi na minti 10 kuma shigar da yanayin motsa jiki
Da farko a yi tafiya a hankali na mintuna 5, sannan a hankali canzawa zuwa yanayin babban tafiya cikin sauri, lokacin tafiya cikin sauri shima minti 5 ne. Babban makasudin tafiyar tafiya mai nisa shi ne musanya manyan gabobi da cinyoyi sosai, ta yadda kowace tsokar jiki ta shiga cikin harkar, kuma kowace jijiyoyi tana saurin shiga yanayin motsi. A lokaci guda kuma, yana da kyakkyawar dama don kammala lokacin dumi don daidaita motsi, matsayi da numfashi.
Jog na mintuna 20 don kunna kowane tsoka
Bayan kamar minti 10 na dumama, kunna tsokoki na jiki, kowane jiji yana cikin yanayin jin dadi. A lokacin da jogging, tabbatar da juya sama da treadmill ta karkata zuwa game da 10 °, mutane da yawa za su fahimci cewa motsa jiki a kan wani treadmill tare da karkata zai sa maruƙa thicker, da maraƙi tsokoki za su ci gaba a kwance, a gaskiya ma, akasin haka, saboda karkata, da maraƙi tsokoki suna mike zuwa sama, ba wai kawai ba zai sa maruƙa, amma za su yi kauri. Idan bayan shigar da wasan tsere, har yanzu muna gudana a kan tudu tare da gangara na 0 °, lokacin da muka sauka bayan ƙafafunmu na iska, za mu yi tasiri sosai akan patella gwiwa.
Yi gudu a matsakaicin matsakaici na minti 20 don ƙone mai mai yawa
Bayan haɓakawa a hankali, lokaci ya yi da za a shiga tsaka-tsakin gudu, lokaci da ƙarfin gudu na tsakiya ya kamata a jagoranci ƙwararrun masu horarwa, gudu na tsakiya idan za ku iya riko da fiye da minti 15 zai iya cika manufar ƙarfafa jiki. Dole ne a kula da wannan matakin don kiyaye ma'auni na jiki, hannaye biyu suna lanƙwasa a gwiwar hannu a cikin kugu kafin da kuma bayan girgiza hannu, hanzarta saurin numfashi, numfashi don yin aiki, tsokoki na ciki suna da hannu a cikin numfashi, duka idanu suna kallon gaba, kai ne.
Gudun matsakaicin matsakaici shine shiga matakin kona kitse, bayan minti 20 na farko na motsa jiki, glycogen ɗin da aka adana a cikin jiki ya lalace, a wannan lokacin don ci gaba da yawan adadin motsa jiki za a buƙaci a adana shi a cikin kitse don ƙara ƙarfin jiki, don cimma manufar cin mai. A lokaci guda, ciki daga farkon gudu a kan ci gaba da ciwon ciki, don siffar ciki na tsokoki masu siffar yana da matukar taimako, kuma tasirin dagewa na dogon lokaci a bayyane yake.
Sauƙi mai laushi na minti 10, jiki a hankali ya shakata
Ƙarshen ƙarshen ya kamata a hankali rage saurin gudu, daga 8km / h zuwa 6km / h, sannan zuwa 3km / h, gradient daga 30 ° a hankali zuwa 10 °, ya ci gaba da kimanin minti 10. Saurin rage saurin gudu zai sa duk tsokoki na jiki su huta nan da nan, shakatawa kwatsam na ɗan lokaci kaɗan ne kawai don rage gajiya, kuma bayan ɗan lokaci kaɗan, duk jikin jiki yana ciwo da raɗaɗi zai sa tsokoki su mutu, a wannan lokacin yana da mahimmanci don tabbatar da cewa tashin hankali na jijiyar motsi da tsokar motsi ta hanyar haɓakar gradient, kuma a lokaci guda, tafiya a kan 30 ° gradient na iya daidaita tsokar tsoka da haɓakar jijiyoyi. maraƙi, da tsokoki na gluteal suma suna ɗaurewa da ɗagawa ba da gangan ba tare da mirgina bel ɗin gudu.
Nawa gudun maƙarƙashiya ya dace da asarar nauyi? Yadda za a rasa nauyi da sauri tare da guje-guje na treadmill? Tumaki kayan aikin motsa jiki ne na yau da kullun a rayuwarmu, kuma kuma sanannen hanya ce ta rage kiba da rage kiba a zamanin yau.
Sanin yadda za a rasa nauyi mai nauyi
1, amfani mai ma'ana na aikin daidaita gangaren tudu
Dangane da sakamakon gwaji na ƙwararru da aka tabbatar: lokacin da ƙa'idodin gangaren mu ya karu da digiri 5, bugun zuciya a cikin minti ɗaya ya karu da sau 10-15, wanda ke nuna cewa gangaren kan ƙa'idar na iya haɓaka ƙarfin motsa jiki na tsoka. Amma wannan lokacin kana buƙatar kula, kada ku wuce 80% na jimlar bugun zuciya. Bugu da ƙari, yin amfani da gangaren babban mataki a cikin tsakiyar gudun tafiya yana iya samun sakamako mai kyau na ɗaga gindi.
2, kar a yi gudu a kan tudu a ƙananan matakai
Gudun tseren yana da kusan kilomita 6-8, wanda kuma shine mafi kyawun gudu na tsere, a cikin wannan zangon za ku yi tseren motsa jiki, duk da cewa gudun ba shi da sauri, amma yana da tasiri sosai, wanda kuma shine mafi yawan masu sha'awar tseren gudu. Amma ku tuna, kada ku yi amfani da ɗan ƙaramin motsi don motsa jiki, saboda ƙananan motsi yana sa bugun zuciya ya ragu, yawan adadin kuzarin mu bai isa ba don cimma tasirin motsa jiki.
3, ci gaba da gudana akan injin tuƙi na fiye da mintuna 40
A farkon motsa jiki mai tsanani, jiki ba ya amfani da kitsen nan da nan don makamashi, aƙalla yana cinye kimanin minti 30, ana iya fitar da kitsen daga tafki na lipid kuma a kai shi zuwa tsoka, tare da tsawaita lokacin motsa jiki, rabon mai don makamashi ya karu a hankali. Tsawon lokacin motsa jiki, mafi kyawun sakamako na asarar nauyi.
Mawallafi:
Lokacin aikawa: Nov-01-2024
