Ɗaya daga cikin wasanni masu mahimmanci kuma mafi mahimmanci suna gudana. Don yin hakan, yana da isasshen samun takalma da wasan motsa jiki - ba wani mai koyarwa ko wani kungiya mai dacewa da ake bukata. Daga wannan labarin za ku koyi yawancin adadin kuzari da ke cin wuta, da kuma yadda za ku iya yin tasiri sosai a cikin gwagwarmaya don kyakkyawar adadi.
Calories masu ƙonawa a yayin da suke gudana
Gudun tafiya yana daya daga cikin al'ada don wasanni na mutane. Yana ba da damar yin amfani da dukkan tsokoki na jiki, wanda ke taimakawa ga ƙarfafawa gaba ɗaya. Yayin horo na jini ya inganta, yawancin adadin suran suna da hannu, yaduwar jini yana inganta, an inganta karfin jiki .
Yana da hanzari na karuwa wanda ya sa ya yiwu a magana game da gudana a matsayin hanyar da ta fi dacewa don rasa nauyi, musamman a magance irin waɗannan matsala kamar yadda ciki, kafafu da buttocks. Mutanen da suke a kai a kai shirya jogging ba hadarin samun cellulite. Bugu da ƙari, a cikin ayyukan aiki, yawancin adadin kuzari suna ƙone, wanda zai sa ya yiwu a cimma burin lokaci da gajeren lokaci a lokaci daya.
Amfani da ƙididdigar adadin kuzari yayin tafiyar
Abubuwa masu yawa suna tasiri tasirin jogs. Saboda haka, alal misali, mafi girman nauyin, yawancin adadin jiki zai ciyar. Duk da haka, mutane da kiba suna hana yin gujewa: mahaɗin ƙananan ƙafa sun yi rauni sosai.
Masana sun bayar da shawarar a guje a kan ƙasa mai laushi, kuma ba a kan kyalkyali don kare gidajen abinci ba. Bugu da ƙari, yana da amfani don gudu a kan tashi, sa'an nan kuma a kan hawan, sa'an nan kuma a kan hanya madaidaiciya, don sauya gudu daga masu kaifi zuwa wasan motsa jiki . Ƙarin bambancin nauyin da kuka ba jikinku, yawancin adadin kuɗin da kuke ciyarwa.
Ƙididdiga da ke ƙasa suna da alamomi masu yawa - mai yawa ya dogara da nauyin ku da sauran abubuwan da aka lissafa a sama. Don haka, bari mu yi la'akari da yawancin adadin kuzari da aka cinye a lokacin da suke gudana:
- jogging - 400ga00 da adadin kuzari a kowace awa;
- gudana a kan tabo - 400-500 kcal / h;
- kawai tafiya, tafiya - 200-250 kcal / hour;
- Gudun gudunmawa (11 km / h) - 480-550 kcal / h;
- Gudun hanzari (16 km / h) - 750-900 kcal / h;
- yanã gudãna uphill - 600-700 kcal / hour;
- gudu sama da matakan - 1000 kcal / h;
- gudu sama da ƙasa da matakan - 600 kcal / h.
Gwaninta mai zafi - aƙalla minti 30-40. Domin minti 20 na farko jiki yana ciyarwa da adadin kuzari da aka samu tare da abinci, kuma ya rabu da kudaden mai bayan farawa. Kowane minti ka tsaya bayan minti 20 na gudu, yana ƙone kitsen mai daga wuraren da ke cikin matsala, kuma yana da mahimmancin yin aiki tukuru domin ƙara ƙarfinka. Kuma tuna - horarwa guda-lokaci ba ya aiki! Nauyin nauyin zai taimaka wajen yin wasa kawai.