Yin iyo da gudu: wane, kuma yaushe

Ana kwatanta yin iyo da gudu kamar dai dole ne mutum ya ci nasara, amma ainihin abin da ke yanke shawara shi ne yadda jikinka yake jurewa a halin yanzu da kuma ko kana da damar shiga tafkin. A kan farashin makamashi da kuma sakamako na zuciya sun fi kusa da yawancin mutane suna zaton kawai suna ɗaukar nauyin daban-daban. Ga bambancin da ke tsakanin su da kuma yadda za a haɗa su cikin mako guda.

Kudin makamashi: lambobi, ba ji

A mafi gaskiya kwatanta gudanar ta hanyar METs, ta amfani da dabara Kcal a minti = MET × 3.5 × nauyin jiki a kg ÷ 200Ka yi tunani . Ga mutum mai nauyin kilo 75 wanda ke aiki zuwa:

• Gudun 8 km / h (7:30 min/km) game da 8.3 MET, 11 kcal/min, 650 kcal a kowace awa
• Gudun 10 km / h (A lokacin da aka yi amfani da shi a cikin minti na 6) kimanin 9.8 MET, 13 kcal / min, 770 kcal a kowace awa
• Ƙarƙashin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin kimanin 5.8 MET, 7.6 kcal/min, 460 kcal a kowace awa
• Hanyar kyauta, mai wuya kimanin 9.8 MET, daidai da gudu a 10 km / h, 770 kcal a kowace awa
• Ƙarƙashin ƙugu, sauƙi kimanin 5.3 MET, 420 kcal a kowace awa

Abin da ake nufi: Ƙarfin kyauta da kuma tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tseren tsanan tseren tseren tseren tseren tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan tsanan ts Bambancin shine cewa yana da sauƙin motsawa cikin sauƙi a cikin ruwa, kuma kusan babu wanda ke yin iyo na tsawon sa'a guda ba tare da tsayawa ba zaman kwanon kwalliya na gaskiya yana da minti 35-45 tare da bango, don haka ainihin kuɗin ƙasa da abin da kalkuleta ya ce.

Ƙungiyar haɗin gwiwa

Gudun yana haifar da ƙarfin ƙasa na 2.5 zuwa 3 sau nauyin jiki a kowane mataki. A wani lokaci na matakai 165-180 a minti daya, gudu na minti 30 yana nufin kusan 5,000 na ƙasa. Wannan shi ne ainihin dalilin da ya sa gudu yana gina ƙashi kuma dalilin da ya sa gwiwa, Achilles da ciwon shin ya bayyana lokacin da ka ƙara girma da sauri.

A cikin ruwa wannan ƙarfin kusan babu shi. Hakan ya sa yin iyo ya zama abin da mutane da suke da nauyi sosai, da ciwon ƙashi, da kuma waɗanda suka ji rauni sosai suke yi. Kudin shi ne kafada: a cikin masu yin iyo mai yawa, ciwon kafada shine mafi yawan gunaguni, wanda ke haifar da bugun jini sama da 2,000 a kowane zaman ta hanyar tsari guda.

Zuciyar zuciya a cikin ruwa ba daidai ba ne da zuciya

A wannan ƙoƙarin, bugun zuciya a cikin ruwa yawanci yana zaune 10-15 beats ƙasa da ƙasa, saboda matsayi na kwance, matsa lamba da sanyaya. Ku kawo yankunanku na gudu zuwa tafkin kuma zai zama kamar ba ku yin komai. Gyara mai amfani: Ka rage iyakar yankinka da 10 beats, ko ka sarrafa da 100 m tsaga da numfashi maimakon.

Ya dace da duka biyu a cikin mako guda

Kuna gudu, kuma kuna son ƙara yin iyo

• 3 gudu + 1 iyo a mako
• Ka sanya iyo a rana bayan ka fi wuya gudu: 25-30 minti, game da 1,000 m na sauƙi freestyle, kamar yadda 10 × 100 m tare da 20 s hutawa
• Kada ka ƙara mako-mako gudu miling da fiye da 10%, kuma kada ka ƙara da iyo a cikin wannan mako ka ƙara miling

Kuna iyo, kuma kuna so ku fara gudu

• Makonni biyu na farko: 8 × (minti 1 na gudu / minti 2 na tafiya), sau uku a mako
• Kowace mako ƙara minti 1 na gudu a kowane lokaci kuma ka ɗauki 15-30 s daga tafiya
• A cikin makonni 8-10 za ka kai minti 30 na gudu; ka yi sauri fiye da haka kuma ƙafarka za ta sake dawo da kai ga farawa

Zaɓuɓɓuka biyu da ke yin aikin

1. Ƙungiyar: 300 m dumi-up, 8 × 50 m sauri tare da 20 s hutawa, 4 × 100 m matsakaici tare da 15 s hutawa, 200 m sauki game da 1,300 m, 35-40 minti
2. Ka yi gudu: 10 minti dumi-up, 6 × 400 m a 90% kokarin da 90 s tafiya tsakanin, 10 minti sauki sanyaya saukar

Fasaha ita ce ta iyakance a cikin ruwa, ba a kan hanya ba

Rashin gudu yana rage maka gudu; rashin yin iyo yana hana ka. Saurin da yake yi yana sa ya yi tsalle, saboda haka, mai yin iyo da bai iya yin iyo ba yana amfani da ƙarfinsa sau da yawa don ya yi hakan kuma ba ya samun ƙarfin jiki.

Idan yin iyo ne babban wasanku, zaman horo na 4-6 ya fi wata guda na yin iyo. Mafi ƙarancin aiki:

• numfashi na biyu kowane bugun jini na uku, don haka kafada ba ta da nauyi
• Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙira . 6 × 25 m, tsawon uku a kowane gefe
• Idan kafafunka sun faɗi, ba za ka iya yin ƙoƙari sosai ba don ka sami ciwo

Kashi da ƙarfin

Yin iyo baya kara yawan kashi, saboda babu wani tasiri masu iyo sukan auna a matakin mutane marasa aiki. Idan wasan motsa jiki ne ainihin abin da kake yi, ka ƙara horo biyu a mako:

• Ƙarƙashin ƙirar da kuma deadlift ko lunge: 3 sets × 5-8 maimaitawa
• Lines da ja-saukarwa, don daidaitawa da kafada wanda ke ci gaba da ci gaba: 3 × 8-12
• 20-30 sauki tsalle a karshen zaman, sau biyu a mako

Yunwa, chlorine da ƙananan bayanai

• Bayan yin iyo a cikin ruwan sanyi (a ƙasa da 22 °C) yunwa tana da wuya fiye da bayan gudu shirya abinci tare da 20-30 g na furotin maimakon yin kwaskwarima a kan hanyar fita
• Kada ku shiga cikin wanka kunã mãsu yunwa. 30-40 g na carbohydrate sa'a daya kafin rufe wani zaman minti 45
• Ba za ku iya jin kanku kuna gumi a cikin ruwa ba ku sha 400-500 ml a cikin zaman minti 45
• Idan ka yi tari ko kuma ka yi numfashi bayan ka shiga wurin wanka, ka nemi wurin da iska take da kyau kafin ka kammala cewa yin iyo ba ya dace da kai

Idan za ka iya zaɓar ɗaya kawai: gudu idan kashinka yana lafiya kuma kana da minti 30; iyo idan rauni yana ciwo, kana dauke da nauyin kima, ko kuma kana dawowa daga rauni.

Lokacin da za ka je wurin likita

• Ciwon kirji ko matsin lamba, rashin hankali, maƙarƙashiya ko bugun zuciya mara kyau yayin aiki nan da nan, ba jira ba
• Ciwon kafada wanda ya wuce makonni 2-3, yana farkawa da dare, ko kuma yana hana ka daga hannunka sama da kai
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙ
• Sama da shekara 40, hawan jini, ciwon sukari, ko kuma rashin motsa jiki fiye da shekara guda Ka bincika kafin ka soma motsa jiki
• Ciwon kunne ko ƙwayar cuta da ciwon tari bayan wasan motsa jiki

Gajerun bayanai

• Hard freestyle da 10 km / h gudu kudin guda, game da 770 kcal a kowace awa a 75 kg; ruwan kawai boye mai sauki taki mafi alhẽri
• A cikin gudu: 2.5 zuwa 3 sau nauyin jiki a kowane mataki, gina kashi, saɗaɗa gidajen abinci. Yin iyo: babu tasiri, amma kafada tana biya
• Zuciyar zuciya a cikin ruwa tana gudu 10-15 beats low a wannan kokarin kada ku kawo wuraren motsa jiki a cikin tafkin
• Masu iyo suna bukatar yin motsa jiki sau biyu a mako don su ƙarfafa ƙasusuwa; masu gudu suna bukatar yin iyo sau ɗaya a mako don su warke
• Ciwon kirji, ciwon kafada bayan makonni 3, da ciwon kasusuwa na nuna cewa likita ne, ba wani zaman ba