Lokacin da yake gudana, mai ƙona yana ƙone kawai a cikin waɗannan lokuta lokacin da kake gudu a iyakance wani lokaci. Za'a iya samun wannan ta hanyar amfani da lokaci mai tsawo , wanda aka dauke shi mafi daidai ga asarar nauyi.
A ina zan yi aiki?
Mafi wuri mafi dacewa don yin aiki aukuwa lokaci ne mai motsa jiki tare da takaddama. Don haka zaka iya sauyawa daga sau daya zuwa wani, canza saurin da kuma burin waƙa.
Duk da haka, a guje-guje a filin wasa bazai iya zama tasiri ba. Don yin wannan zaka buƙaci sadaukarwa, agogon gudu da kuma kula da zuciya.
Yaushe ya gudu?
Mutane da yawa suna kuskure, sunyi iƙirarin cewa da safe suna aiki da motsin zuciya, a rana - tsokoki suna tafiya, da kuma maraice - yana inganta asarar nauyi. A gaskiya ma, ya kamata ka gudu lokacin da ya dace maka daga ra'ayi na ilimin lissafi. Wasu mutane ba za su iya gudu a cikin safiya ba, wasu suna so su yi tafiya a maraice, saboda haka suna da ciwo, na uku ya sabawa "cutarwa" don horarwa da maraice, saboda suna taimakawa wajen "yunwa" mai tsananin gaske.
Mene ne kafin da kuma bayan tseren?
Kafin kullun tsawon awa 1.5 ana buƙatar abun ciye-ciye tare da carbohydrates tare da GI maras nauyi - yana iya zama porridge, ba 'ya'yan itace mai dadi ba, macaroni na m iri, muesli. Rashin wutar lantarki bayan yawo ga asarar nauyi zai rufe murfin carbohydrate don sake cika kayan samar da glycogen, wanda aka rushe lokacin horo. A minti na farko bayan gudu, za ku iya sha ruwan 'ya'yan itace, kuma bayan minti 20-40 yana da tsayi don ci abinci mai gina jiki carbohydrate.
Pulse
Kamar yadda muka riga muka ambata, bugun jini a yayin da yake gudana don rashawar nauyi yana taka muhimmiyar rawa. Ya kamata a taƙaita, kuma ga mace yana nufin kimanin 157 dari / min.
Shirin gudu
Da kyau, shirin da ke gudana don asarar nauyi, ba tare da abin da ba za ku iya yi ba.
Zabin 1 (idan kana da ƙarfin horo a wasu kwanakin):
- Litinin - baya da horar da kirji;
- Talata - tazarar lokaci;
- yanayi - triceps da deltas, latsa;
- Alhamis - Gudun lokaci;
- Jumma'a, Lahadi - hutawa;
- Asabar - ƙafa.
Zabin 2 (idan kuna gudu kawai):
- Litinin - gudu 200 m da 2-3 min tafiya, don haka 10 lokaci;
- Laraba - jogging 800 m da 2-3 min hutawa, 3-4 intervals;
- Jumma'a - azumi mai sauri 5 km.
Duk da haka, maye gurbin gwaninta da ƙarfafa horo yana da yawa
Lokacin da aka tsara horon horo don asarar hasara, ya kamata a tuna cewa an samu sakamako mafi sauri da kuma mafi mahimmanci tare da nauyin nau'i. Saboda haka, zaku iya haɗuwa da fantasy da kuma sauƙi 30 seconds na sprints da kuma hutu na 2 da manyan shirye-shirye da aka jera a sama.
Amma gaskiyar abin da kusan dukkanin abin da aka manta shi ne mai dumi da haɗari. Cikin dumi "ya hada da" jikinka a cikin ƙoshin ƙona (wannan hadawa zai faru ba tare da dumi ba, amma daga baya), kuma haɗari ya zama dole don yada kayan lalacewa daga tsokoki kuma shakata su bayan nauyin.