Daya daga cikin wasanni mafi gaye a yau shine 'Gudun', ko kuma a wata ma'anar kuma a cikin Mutanen Espanya, suna gudana cikin tituna, ta cikin ƙauye, duk inda ta kama mu a wannan rana. Akwai mutane da yawa waɗanda suka shiga wannan gudana, musamman jagoranci don kiyaye halaye masu kyau na rayuwa don haɓaka ƙimar rayuwarsu. Amma, Yaya za a fara gudu ba tare da sanya lafiyarmu cikin haɗari ba Taya zaka fara gudu idan baka taba yi ba?
A cikin wannan labarin za mu yi ƙoƙarin amsa waɗannan tambayoyin da wasu ƙari waɗanda yawanci galibi sun fi yawa tsakanin magoya baya waɗanda suka fara wannan Gudun. Idan baku taɓa yin wasa ba yakamata ku karanta waɗannan da kyau alamomi cewa muna ba ku a nan.
Fara gudu
Lokacin da mutum ya fara wannan horo na wasanni, musamman idan basu taɓa yin wannan ba ko kuma wani wasan motsa jiki a da, yana da kyau ayi hakan ci gaba, barin jiki ya daidaita da canje-canje. Saboda haka, ga waɗanda basu taɓa aikatawa ba 'Gudun' amma kuna tunanin yin sa, mun kawo muku daya gabatarwa na yau da kullun. Muna tuna cewa tsari ne na yau da kullun da aka tsara musamman ga mutanen da ba su taɓa yin gudu ba kuma ba a ba su yin kowane irin wasa ba.
8-makon farko na yau da kullum na yau da kullum
A cikin waɗannan makonni 8 abin da za mu nema shi ne haɓaka ƙarfin da ƙarfin jiki yayin gudu.
- Makon 1: Zamu yi dumi na mintina 10, zamuyi tafiya na mintina 6 da yin tsere na minti 1 kawai amma ba tare da tsayawa ba. Zamuyi wannan nau'in yau da kullun a cikin maimaitawa 3.
- Makon 2: Yi dumi na mintina 10, yi tafiya na mintina 5 kuma a yi tseren minti 2 a jere. Zamu sake maimaitawa sau 3.
- Makon 3: Zamu dumama na mintina 10, muyi tafiyar minti 4, sannan muyi minti 3 muna gudu. A wannan lokacin zamu kara maimaitawa sau daya don haka adadin yawan maimaitawa zai zama 4.
- Makon 4: Warmarfin dumi na minti 10, za mu yi tafiya na minti 3 kuma mu yi tsalle na minti 4 ba tare da tsayawa ba. Sake, maimaitawa zai zama 4.
- Makon 5: Dumi na mintina 10, mun yi tafiya na minti 2 kuma mun fara yin hakan na tsawon minti 5 ba tare da tsayawa ba. A wannan lokacin, zamu maimaita sau 3 kawai.
- Makon 6: Yi dumi na mintina 10, muna tafiya na minti 1 kuma muna gudu na 6. Mun koma ga maimaitawa 4.
- Makon 7: Yi dumi na mintina 10 ba tare da tafiya ba, mun fara yin tsere na mintina 7 a jere. Zamuyi sau 3.
- Sati na 8 kuma na ƙarshe: Zamu yi dumi na mintina 20 sannan zamu fara tsere (ba tare da munyi tafiya a baya ba). A ranar 1 ta wannan makon 8 za mu yi tsere na mintuna 20, rana ta 2 za ta kasance mintuna 25 kuma rana ta 3 za ta zama minti 30.
Kamar yadda zaku gani a cikin wannan aikin, yayin da muke kawar da mintuna na tafiya, muna ƙara su zuwa lokacin gudu. Wasan zai kasance a hankali a cikin makonnin farko amma zai ci gaba kuma za mu yi ƙoƙari kada mu daina yayin waɗannan mintuna na ƙarshe. Idan ba mu da wani zabi face mu yi shi saboda muna jin kasala ko kuma saboda kafafunmu ba su amsa mana ba, abin da za mu yi shi ne tafiya cikin sauri.
Canje-canje a cikin jiki
Fara gudu yana bamu kyau sosai jin walwala, Ba wai kawai ba kimiyyar lissafi amma kuma shafi tunanin mutum, amma idan kana so ka san irin canje-canjen da za ka fahimta a jikinka yayin da ka ƙara waɗannan mintocin na gudu, ci gaba da karantawa kaɗan.
Kayan aikin locomotor
- Resistance: Inganta ƙarfin ƙwayoyin tsoka ta hanyar ƙara yawan mitochondria a cikin sel, yana haifar da ƙwarin jiki da ƙarfi.
- Gidajen abinci: Yana kiyaye kyakkyawar sassauci da sassauƙa kuma yana hana bayyanar dattako a cikin wasu haɗin gwiwa.
- Yawan yawa: Contentara abubuwan ma'adinai da aka samo a cikin ƙasusuwa ta hanyar ci gaba da al'ada na motsa jiki.
Zuciya da huhu
- Bugun bugun jini: Yana inganta yawan jini da zuciya ke harbawa tare da kowane bugawa, wanda ke nufin karin oxygen don amfani da tsoka.
- Yawan jini: Adadin ruwa a cikin jini yana ƙaruwa saboda canjin yanayi kuma mafi yawan ƙwayoyin jinin jini suna haɓaka. Waɗannan suna riƙe ƙarin iskar oxygen don tsokoki.
- Huhu: Sun zama masu inganci da ƙarfi, suna sarrafa oxygen a cikin jini da sauƙi kuma suna ba da damar shaƙar iska da shaƙar iska.
Da zarar ka san duk fa'idojin fara gudu ta hanyar ci gaba da lafiya, zaka fara gudu? Shin za ku ba wannan wasanni mara tsada dama?