A zamanin yau, na'urar motsa jiki ta zama kayan motsa jiki mai kyau a idanun mutane da yawa waɗanda ke da sha'awar rage kiba da motsa jiki, kuma wasu mutane ma suna siyan ɗaya kai tsaye su ajiye shi a gida, don su iya fara shi a kowane lokaci da suke son gudu, sannan su iya gudu na ɗan lokaci ba tare da wata matsala ba. Ga waɗanda aka matsa musu lokaci kuma ba su da lafiya, na'urar motsa jiki ta atomatik na iya zama da amfani ta hanyoyi da yawa. Amma shin har yanzu za ku ga gudu a kan na'urar motsa jiki yana da daɗi idan aka gaya muku cewa da farko kayan aiki ne na azabtarwa?
1. A farkon karni na 19, wani injiniya ɗan Birtaniya ya ƙirƙiro wata na'urar azabtarwa wadda fursunoni ke buƙatar su ci gaba da taka feda don juya tayoyi, wadda ke samar da wutar lantarki don fitar da ruwa ko niƙa hatsi. Amfani da wannan na'urar ya hukunta fursunonin kuma ya ba su fa'ida daga aikinsu.
2. Duk da haka, gwamnatin Burtaniya ta haramta amfani da wannan na'urar azabtarwa saboda yawan aiki mai wahala da kuma wahalar da ke tattare da shi yana lalata kwakwalwa.
3. Abin sha'awa, duk da haramcin, injin motsa jiki na treadmill, wanda aka ƙera samfurinsa, ya shahara a duk faɗin duniya.
Injin motsa jiki a rayuwarmu kayan motsa jiki ne da aka saba amfani da su, amma kuma yanzu ya shahara sosai a hanyar rage nauyi, cewa injin motsa jiki yana sauri, yaya ya dace da rage nauyi? Injin motsa jiki yana gudu yadda ake rage nauyi da sauri? Yawanci mutane da yawa za su zaɓi amfani da injin motsa jiki don rage nauyi, ƙarfin motsa jiki gabaɗaya don kiyaye matsakaicin ƙarfin motsa jiki nasu na kusan kashi 75% na mafi kyawun tasirin rage nauyi, a nan mun haɗu don fahimtar hakan!
Saurin injin na'urar motsa jiki nawa ya dace da rage nauyi?
Gudun injin motsa jiki: sarrafa gudu na maza a cikin kilomita 8 zuwa 10 a kowace awa, sarrafa gudu na mata a cikin kilomita 6 zuwa 8 a kowace awa ya dace da rage nauyi. Ƙarfin motsa jiki ya fi kyau don rage nauyi idan aka ajiye shi a kusan kashi 75% na matsakaicin ƙarfin motsa jiki. Hanya ta farko don sarrafa ƙarfin motsa jiki ita ce a auna adadin bugun jini a minti ɗaya, wanda aka ƙididdige shi azaman (shekaru 220)*75%, wato adadin bugun da mai aikin ke buƙata ya kiyaye yayin aikin gudu, kuma mai gudu zai iya zaɓar saurin da ya dace bisa ga wannan bugun. Hanya ta biyu don tantance wannan ƙarfin 75% ita ce ta hanyar jin kai, masu gudu suna jin gajiya kuma ba sa gajiya yayin aikin gudu wanda shine kashi 75%. A ƙarshe, ga ƙimar tunani ga maza da mata gudun gudu a kashi 75%, ana sarrafa gudun gudu na maza a kilomita 8 zuwa 10 a kowace awa, ana sarrafa gudun gudu na mata a kilomita 6 zuwa 8 a kowace awa.
Gudun injin niƙa yadda ake rage nauyi da sauri
A dumama na minti 10 sannan a shiga yanayin motsa jiki
Da farko ka yi tafiya a hankali na tsawon mintuna 5, sannan ka koma ga yanayin babban tafiya mai sauri, lokacin tafiya mai sauri shi ma minti 5 ne. Babban manufar tafiyar tafiya mai sauri ita ce a yi amfani da gaɓoɓin sama da cinyoyi sosai, ta yadda kowace tsoka ta jiki za ta shiga cikin motsi, kuma kowace jijiya za ta shiga cikin yanayin motsi cikin sauri. A lokaci guda kuma, dama ce mai kyau ta kammala matakin ɗumama jiki don daidaita saurin, yanayin jiki da numfashi.
Yi motsa jiki na minti 20 don kunna kowace tsoka
Bayan kimanin mintuna 10 na dumama jiki, kunna tsokoki na jiki, kowace jijiya tana cikin yanayi na farin ciki. Lokacin yin gudu, tabbatar da cewa ka ɗaga karkacewar na'urar motsa jiki zuwa kusan digiri 10, mutane da yawa za su fahimci cewa motsa jiki a kan na'urar motsa jiki mai karkacewa zai sa 'yan maraƙi su yi kauri, kuma tsokoki na maraƙi za su haɓaka a kwance, a zahiri, akasin haka, saboda karkacewar, tsokoki na maraƙi suna miƙa sama, ba wai kawai ba zai sa 'yan maraƙi su yi kauri ba, har ma zai sa 'yan maraƙi su yi siriri. Idan bayan shiga matakin gudu, har yanzu muna gudu a kan na'urar motsa jiki tare da gangara ta 0 °, da zarar mun sauka bayan ƙafafunmu sun yi sama, za mu yi tasiri sosai ga gwiwarmu.
Gudu a matsakaicin gudu na minti 20 don ƙona kitse mai yawa
Bayan saurin gudu a hankali, lokaci ya yi da za a shiga matsakaicin gudu a guje, ya kamata ƙwararrun masu horarwa su jagorance ku lokaci da ƙarfin gudu a tsakiyar gudu, gudu a tsakiyar gudu idan za ku iya bin diddigin fiye da mintuna 15 zai iya cimma burin ƙarfafa jiki gaba ɗaya. Wannan matakin dole ne ku kula da kiyaye daidaiton jiki, hannuwa biyu a durƙusa a gwiwar hannu a kugu kafin da kuma bayan girgiza hannu, hanzarta yawan numfashi, numfashi don yin aiki, tsokoki na ciki suna da hannu wajen numfashi, idanu biyu suna kallon gaba, kai yana aiki.
Gudun matsakaiciyar gudu shine shiga matakin ƙona kitse, bayan mintuna 20 na farko na motsa jiki, glycogen da aka adana a jiki ya lalace, a wannan lokacin don ci gaba da yawan motsa jiki zai buƙaci a tara shi a cikin jikin kitse don ƙara kuzarin jiki, don cimma manufar cin kitse. A lokaci guda, ciki tun daga farkon gudu akan yanayin matsewar ciki, don tsara cikin tsokoki masu siffar jiki yana da matukar taimako, kuma tasirin juriya na dogon lokaci a bayyane yake.
Rage gudu a hankali na minti 10, jiki yana hutawa a hankali
Ya kamata ɓangaren ƙarshe ya rage saurin gudu a hankali, daga 8km/h zuwa 6km/h, sannan zuwa 3km/h, saurin gudu daga 30° a hankali zuwa 10°, ya ci gaba na kimanin mintuna 10. Rage saurin gudu zai sa tsokoki na jiki duka su huta nan take, hutawa kwatsam zai iya rage gajiyar na ɗan lokaci ne kawai, kuma bayan sauƙi na ɗan lokaci, dukkan jiki yana jin zafi zai sa tsokoki su mutu, a wannan karon ya zama dole a tabbatar da cewa tashin hankalin motsin jijiyoyi da tsoka ta hanyar ɗaga matakin saurin gudu, kuma a lokaci guda, tafiya a kan matakin 30° yana iya ƙara yawan miƙewar tsokoki na maraƙi da jijiyoyi a kan maraƙi, kuma tsokoki na gluteal suma suna matsewa da ɗagawa ba tare da son rai ba tare da birgima bel ɗin gudu.
Nawa gudun injin motsa jiki ya dace da rage nauyi? Yadda ake rage nauyi da sauri tare da injin motsa jiki na treadmill? Injin motsa jiki kayan motsa jiki ne da aka saba amfani da su a rayuwarmu, kuma hanya ce da ta shahara a zamanin yau don rage kiba da rage kiba.
Sanin yadda ake rage nauyin injin niƙa
1, amfani mai kyau na aikin daidaita gangaren na'urar motsa jiki
A cewar sakamakon gwaje-gwajen ƙwararru da aka tabbatar: lokacin da tsarin hawan mu ya ƙaru da digiri 5, bugun zuciyar mu a minti ɗaya ya ƙaru da sau 10-15, wanda ke nuna cewa gangaren da ke kan tsarin zai iya ƙara ƙarfin motsa jiki na gudu da tsoka yadda ya kamata. Amma a wannan karon kuna buƙatar kulawa, kada ku wuce kashi 80% na jimillar bugun zuciyar su. Baya ga amfani da gangaren babban mataki a cikin tafiya mai sauri ta tsakiya, hakanan zai iya samun sakamako mai kyau na ɗaga gindi.
2, kar a yi gudu a kan na'urar motsa jiki a ƙananan matakai
Gudun gudu yana da nisan kilomita 6-8, wanda kuma shine mafi kyawun gudun gudu, a cikin wannan zangon gudu kuna yin tsere a kan motsa jiki na treadmill, kodayake gudun ba shi da sauri, amma yana da tasiri sosai, wanda kuma yawancin masu sha'awar gudu na treadmill suna son saurin. Amma ku tuna, kada ku yi amfani da ƙaramin taki don motsa jiki, saboda ƙaramin taki yana rage bugun zuciyarsu, yawan amfani da kalori bai isa ya cimma tasirin motsa jiki ba.
3, ci gaba da gudu a kan injin motsa jiki na fiye da minti 40
A farkon motsa jiki mai matsakaicin ƙarfi, jiki ba ya amfani da kitse nan take don samun kuzari, aƙalla yana cin kimanin mintuna 30, ana iya fitar da kitse daga ma'ajiyar lipids a kai shi tsoka, tare da tsawaita lokacin motsa jiki, adadin kitse don makamashi yana ƙaruwa a hankali. Da tsawon lokacin motsa jiki, tasirin rage nauyi yana inganta.
Mai bugawa:
Lokacin Saƙo: Nuwamba-01-2024
