Amfani da tsarin lafiya shine cewa:
- za su iya shiga cikin kowane yanayin yanayi;
- Wannan gudu ba yana buƙatar nauyin kudi na musamman (duk abin da kake buƙatar shi ne takalma na takalma da kuma dadi, wasan motsa jiki na wasan motsa jiki);
- wannan yana samuwa ga kowa da kowa, a matsayin shiri na farko don gudu ba a buƙata ba;
- Kayan aiki mai sauƙi yana daidaita ta tsawon lokaci da tsanani, zaka iya sarrafa kanka.
A ina kuma a yaushe ne mafi kyawun gudu?
Tun da mafi yawan aikin jiki a cikin mutane an saita shi daga 10 zuwa 13, kuma daga 16 zuwa 19, wannan lokaci ya fi dacewa a gujewa. Amma idan wannan bai samuwa ba, to sai ku yi tafiya da yamma ko da safe, amma a hankali ku zaɓi kaya. A cikin manyan birane ya fi kyau yin aiki da safe, saboda a wannan lokacin iska ya fi tsabta. Kada kuyi tafiya tare da hanyoyi da hanyoyi tare da zirga-zirga, inda akwai iska mai yawa, da kuma wuraren da akwai turɓaya a cikin iska. Tabbas, wurare mafi kyau don yin aiki a cikin wasan kwaikwayon suna lalata waƙoƙi a wurin shakatawa ko gandun daji.
Tabbatar da hankali game da gudu.
Babban ka'idar inganta lafiyar jiki shine yarda da nauyin da nauyin halayen jiki na jiki, dole ne daidaita tsakanin amfani da makamashi da kuma amfani da oxygen. Domin yin amfani da kyau, zabi wa kanka nauyin dace (mutum). Kada ku yi la'akari da yiwuwar. A daidai hanya yana da sauƙin gudu. Gudun ya kamata ya zama fun. Kaya ya kamata ba sa gajiya da rage yawan aiki. Jin dadin barci da barci a rana, kuma bayyanar rashin barci a dare shi ne alamar cewa kana buƙatar rage nauyin.
A cikin lafiyar jiki, yana da mahimmanci don samar da jiki tare da oxygen. Samun rashi oxygen a lokacin motsa jiki bai dace ba. Yana da mahimmanci ka zabi wa kanka hanya mai dacewa da gudu. Faɗakar da hankali akan ƙimar zuciyar ku. Dole ne a kidaya shi a cikin minti 10 bayan ƙarshen gudu, ko a yayin gudu. Don yin wannan, kana buƙatar samun ƙarfin ƙwaƙwalwa akan wuyansa, ƙidaya don ƙidaya 10 don yawan ƙwayar zuciya da ninka siffar ta 6.
Akwai abubuwa da yawa don ƙayyade yanayin gudu ta hanyar ƙayyade bugun jini. Alal misali, daga cikin 220 ya rage yawan shekarun ku a shekaru. Pulse, daidai da 75% na adadi, ƙayyade iyakar yanayin da ake buƙata na gudu, wanda ba za a iya wuce ba. Alal misali, yana da sauki a lissafta cewa idan kun kasance shekarun 50, iyakar gudunmawarku za ta zama 128 a cikin minti daya. Mafi kyawun kaya shine 80% na wannan adadi. Wannan yana nufin cewa dole ne ku gudu a gudun wanda nauyin zai zama mafi kyau a gareku.
Bayanin abin dogara ga girman nauyin shi ne numfashi na hanci. Duk lokacin da kake numfashi ta hancin hanci a yayin da kake gudana, yana nufin cewa ka zaba hanya mafi kyau, wanda zai tabbatar da isasshen abincin oxygen zuwa huhu. Idan oxygen bai isa ba kuma kayi kara wani ɓangare na iska tare da bakinka, yana nufin cewa ka wuce iyaka na maganin maganin mairobic din kuma kana buƙatar rage girman gudu.
Tsawon lokacin kiwon lafiya.
Kada ka yi ƙoƙarin gudu sosai a lokaci guda. Ana ba da kwararren likita don farawa ba fiye da sau 4 a mako ba, kuma a farkon mawuyacin tafiya tare da tafiya. Halin gudu yana haske, halitta da kuma annashuwa. Ƙara rage lokaci na tafiya kuma ƙara lokaci mai gudana, ƙarshe yana juya kawai don ci gaba da gudana.
Matsayin jiki lokacin azuzuwan.
Yayin da kake gudanar da lafiyar jiki, kafa ƙafafunka a kan diddige ko a ƙafafun kafa. Hands suna shakatawa, suna located quite low. Tsaya kafar gaba a cikin layi madaidaiciya, ba daga gefe, kamar yadda mata ke yi ba. Wajibi ne don numfashi tare da hanci, rhythmically and arbitrarily. Tare da ƙãra ƙwaƙwalwa, zaka iya exhale ta bakin, amma numfashi kawai tare da hanci. Ana buƙatar fitarwa da zurfi fiye da inhalation. Bayan gudu, ba za ka iya dakatar da motsi ba. Dole ne muyi nisa mai nisa don sake tsara jiki zuwa tsarin daban-daban. A ƙarshe, domin ya kasance a cikin jiki mai kyau jiki, kana bukatar ka tsaya a nesa na 3-4 km.
Takalma gudu.
Abin takaici, yin haɗari ko tafiya, zaka iya samun raunin da ciwo a kafafu. Wani lokaci wannan shi ne saboda sanya "sneakers" marasa kuskure.
Dole takalma mai kyau ya dace da wasu bukatun:
- Ƙaƙashin kafa ya kamata ya zama mai tsabta kuma tare da halayen haɗari.
- mafin yana bukatar ya zama mai ƙarfi, don haka zai iya tallafawa ɗayan kafa na da kyau kuma ya rage hadarin kamanninsa a tsakiya;
- "Insoles" dogon lokaci ";
- Dole ne a cire saman sneakers daga wani abu na musamman wanda ke ba da iska ta ciki don haka kafar baiyi gumi ba;
- Hard sake, wanda ke kare yatsunsu daga rauni.
Duk manyan masana'antun kayan wasanni suna samar da sneakers wanda ke cika da bukatun da ke sama kuma suna da ƙarin "kwakwalwan kwamfuta" da "karrarawa da kuma kullun" wanda ke yin sauki, mai lafiya da kuma jin dadi. Sabili da haka, ya fi kyau saya takalma tsada daga mai sana'a sanannen.