Idan kuna gudu na minti 20 kowace rana, za ku ƙone kusan 200 calories. Don rasa kilo 1 na kitsen jiki a kowane mako, kuna buƙatar rage yawan adadin kuzarinku a cikin mako guda da adadin kuzari 3500.
Hakazalika, adadin kuzari nawa mai tafiyar kilomita 4 ke ƙonewa? u201cIdan kana son ƙona adadin kuzari 400 a cikin sa'a ɗaya, za ku iya gudu mil huɗu a cikin nisan tafiyar minti 15-kowane mile. Idan kuna son ƙona waɗancan adadin kuzari 400 iri ɗaya a cikin mintuna 30, kuna buƙatar gudu mil huɗu a cikin taki na minti 7-30 da sauri.u201d
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Calories sun ƙone kowace mil.
Nauyin ku a cikin fam | Calories yana ƙone a minti daya |
---|---|
180 | 17 |
Calories nawa nake ƙone lokacin gudu? Matsakaicin mutum zai ƙone tsakanin 80 zuwa 140 adadin kuzari a kowace mil. Minti 30 na gudu zai ƙone tsakanin adadin kuzari 280 zuwa 520, ya danganta da nauyin ku da saurin ku. Kalorin da aka ƙone a guje zai dogara ne akan nauyin ku, lokacin da kuka kashe a guje kuma zuwa ƙananan digiri, gudun ku.
Calories nawa ne suka ƙone tseren kilomita 1? A matsayinka na babban yatsan hannu, matsakaicin mutumin da ke gudana a cikin sauƙi (magana) taki a kan ƙasa mara nauyi yana ƙonewa. 60 adadin kuzari a kowace kilomita gudu (wato adadin kuzari 100 a kowace mil).
Na biyu Shin tseren gudu yana rage kitsen ciki? Gudu shine kyakkyawan nau'i na motsa jiki don asarar nauyi. Yana ƙone calories mai yawa, na iya taimaka maka ci gaba da ƙona calories tsawon lokaci bayan motsa jiki, yana iya taimakawa wajen kawar da ci da abinci. hari mai cutarwa mai ciki. Menene ƙari, gudu yana da fa'idodi da yawa ga lafiyar ku kuma yana da sauƙin farawa.
Wane motsa jiki ne ke ƙona mafi adadin kuzari a cikin mintuna 30?
Running ko da a hankali taki yana ƙone calories mai yawa na minti 30. A matsakaita, gudu yana ƙone tsakanin adadin kuzari 10.8 zuwa 16 a cikin minti ɗaya kuma sanya shi a saman jerin ayyukan motsa jiki waɗanda ke ƙone mafi yawan adadin kuzari. Don haɓaka ƙona kalori, ƙara ƙarfi ko ƙara cikin tazarar gudu.
To, me ya sa masu gudu suke fata? Kwararrun masu tseren gudun fanfalaki kuma suna da fata saboda suna horarwa sosai don dorewar juriya. Wannan jikinsu yana karuwa saboda suna ƙone kusan dukkanin adadin kuzari da suke cinyewa. ... Ba kamar sprinters, waɗanda ke buƙatar tsoka, masu tseren marathon ba sa buƙatar tsokoki kwata-kwata.
Shin yana da kyau a yi tsere kafin abinci ko bayan cin abinci? Wanne ya fi kyau? Gabaɗaya, yana da shawarar a ci kafin a guje. Wannan yana ba jikin ku man da yake buƙata don motsa jiki cikin aminci da inganci. Idan kun fi son yin gudu a kan komai a ciki, tsaya kan haske zuwa matsakaicin gudu.
Har sai kun ga amfanin tseren gudu?
Idan kawai kuna fara sabon tsarin aiki kuma ba ku da aiki a baya, za ku iya ganin haɓakawa a cikin lafiyar ku na bugun zuciya a cikin sati hudu zuwa shida. Idan kun kasance kuna gudu na ɗan lokaci kuma kuna ƙoƙarin yin sauri, yana iya zama 'yan watanni kafin ku ga duk wani fa'ida na gani.
Yaya ƙona calories yayin barci? Halayen yau da kullun 12 waɗanda zasu taimaka muku rage nauyi yayin bacci
- Samun isasshen barci. …
- Kada ku zama masu jujjuyawar cardio. …
- Yi motsa jiki. …
- Ƙara ma'aunin hannu ko ƙafar idon tafiya. …
- Ci gaba da ninkawa na mintuna 5. …
- Barci a cikin wuri mai sanyaya da duhu. …
- Ku ci a kan jadawalin. …
- Ku ci ɗan abincin dare.
Wane motsa jiki ne ya fi dacewa da kitsen ciki?
Wasu manyan cardio na motsa jiki na aerobic don mai ciki sun haɗa da:
- Tafiya, musamman cikin saurin sauri.
- Gudun.
- Keke
- Jere.
- Yin iyo
- Hawan keke
- Azuzuwan motsa jiki na rukuni.
Wane irin motsa jiki ne ya fi dacewa don asarar nauyi? Ayyuka 8 Mafi Kyau don Rage nauyi
- Tafiya. Yin tafiya yana ɗaya daga cikin mafi kyawun motsa jiki don asarar nauyi - kuma saboda kyakkyawan dalili. …
- Gudun ko gudu. Yin tsere da gudu manyan motsa jiki ne don taimaka muku rage nauyi. …
- Keke. …
- Horon nauyi. …
- Horar da tazara. …
- Iyo …
- Yoga. ...
- Pilates.
Me yasa masu gudu suke kallon marasa lafiya?
"Me yasa masu tseren marathon ba su da lafiya sosai? Kaman jikinsu yana cin kansu. Sun yi girma da yawa, fatarsu ta ja, idanunsu sun dushe… ba ya da kyau. … Yawancin masu gudu suna jin cewa za su iya “ci wani abu” kuma galibi suna yi.
Ta yaya gudu ke canza siffar jikin ku?
Gudun yana canza jikin ku ta kona kitsen jiki da gina tsokoki. Yi tsammanin rasa mai a saman cinyoyinku, gina tsokar ciki na karfe, da gindi don mutu don nauyi. Lokacin da kuke gudu kuna da gaske aiki tsokoki na gluteal. Wannan yana nufin gindin hassada ba tare da buga dakin motsa jiki ba.
Shin kafafunku suna girma daga gudu? Gudun yana amfani da ku gira, quadriceps, hamstring da calves akai-akai, ma'ana cewa tsokoki na kafafu suna aiki kuma wannan zai sa su girma kuma su girma cikin girman. Duk wani nau'i na motsa jiki da ke shiga tsokoki zai sa su girma cikin girma.
Shin gudu ya fi kyau da dare ko safe? Masana kimiyya sun gano cewa zafin jiki na jiki ya kasance mafi ƙanƙanta da sanyin safiya kuma yana kai kololuwar tsakar rana zuwa yammacin rana. An kuma nuna cewa ’yan wasa sun fi yin aiki sosai idan zafin jiki ya yi yawa, wanda hakan ya sa Grace ta sami sauƙin gudu. da yamma.
Shin zan sha ruwa kafin in gudu?
Sha ruwa kafin, lokacin, da kuma bayan gudu. Shan kafin, lokacin, da kuma bayan horo yana da mahimmanci kamar sha yayin sauran rana. Nufin ruwan oza 16 (kofuna 2) na ruwa kimanin awanni biyu kafin ku gudu. ...Wadanda suka fi yin gumi suna iya buƙatar oza 16 kowane minti 15.
Me zai faru idan kun yi tsere kullun? Gudun kowace rana na iya ƙara haɗarin ku don raunin da ya wuce kima. Raunin da ya wuce kima yana haifar da ɗaukar yawan motsa jiki, da sauri, da rashin barin jiki ya daidaita. Ko kuma suna iya haifar da kurakuran dabaru, kamar gudu tare da tsari mara kyau da ɗaukar nauyin wasu tsokoki.
Yana da kyau yin jog yau da kullun?
Gudun kowace rana yana da illa ga lafiyar ku saboda yana ƙara haɗarin ku na yin amfani da raunin da ya wuce kima kamar karayar damuwa, tsinken shinkafa, da hawayen tsoka. Ya kamata ku gudu kwana uku zuwa biyar a mako don tabbatar kuna ba wa jikin ku isasshen lokacin hutawa da gyarawa.
Shin yana da kyau a yi tsere da dare? Gudun dare yana da kyau ga mutanen da suke jin gajiya bayan gudu, tun da sau da yawa ya fi dacewa barci bayan gudu daga baya da rana. Bincike daga 2019 ya gano cewa motsa jiki da yamma ya yi tasiri mai kyau akan barci. … Koyaushe gama tserenku tare da sanyaya don sauƙaƙe jikin ku zuwa yanayin hutawa.
Shin mutane masu nauyi suna ƙone ƙarin adadin kuzari?
Mutanen da suke ya fi girma ko suna da tsoka suna ƙone ƙarin adadin kuzari, har ma da hutawa. Jima'in ku. Maza yawanci suna da ƙarancin kitsen jiki da tsoka fiye da mata masu shekaru da nauyi, wanda ke nufin maza suna ƙone calories.
Shin bacci tsirara yana taimakawa rage kiba? Binciken da aka yi a baya ya nuna cewa yin barci tsirara yana taimakawa wajen rage nauyi, tare da Cibiyoyin Kiwon Lafiyar Jama'a na Amurka suna bayanin cewa sanyaya jikinku yayin da kuke barci zai iya taimakawa wajen hanzarta metabolism, yayin da jikin ku ke ramawa ta hanyar ƙirƙirar kitsen mai launin ruwan kasa don sa ku dumi.
Menene ke ƙone kitsen ciki yayin barci?
Rage nauyi yayin bacci tare da waɗannan ƙona mai mai ban mamaki 5…
- Girgizar yoghurt na Girkanci. Idan kai mutum ne mai aiki, to samun furotin kafin lokacin kwanciya yana da kyau. …
- Shayi na chamomile. Duk mun ji yadda shayi na chamomile yana taimakawa tare da ingantaccen bacci. …
- Cinnamon shayi. …
- An jiƙa ruwan fenugreek. …
- Turmeric madara.
Ta yaya zan daidaita cikina? Manyan Hanyoyi guda 30 domin Samun Fitsarin ciki
- Yanke Kalori, amma Ba Yawa. Raba akan Pinterest. …
- Ku ci Ƙarin Fiber, Musamman Fiber Fiber. …
- Shan Probiotics. …
- Yi wasu Cardio. …
- Sha Sharing Protein. …
- Ku ci Abinci Mai wadataccen Fatal Acids. …
- Iyakance Abincin ku na Carbs, Musamman Carbs Mai Kyau. …
- Yi Horar da juriya.
Yaya ake samun ciki a kwance a gado?
Juya ƙugiya
- Ka kwanta a bayanka tare da hannunka a gefenka, tafukan ƙasa.
- Tsayawa kafafunku madaidaiciya, yi amfani da abs ɗin ku don ɗaga ƙafafunku zuwa fuskarku har sai yatsunku sun taɓa kan allo.
- Sannu a hankali runtse ƙafafunku zuwa gado, shigar da ciki. …
- Maimaita 10 sau sau.
Ta yaya zan iya rage cikina a cikin kwanaki 7?
Bugu da ƙari, bincika waɗannan nasihu don yadda ake ƙona kitsen ciki cikin ƙasa da mako guda.
- Haɗa darussan motsa jiki a cikin ayyukan yau da kullun. …
- Rage carbs mai ladabi. …
- Ƙara kifaye mai ƙima a cikin abincin ku. …
- Fara ranar tare da karin kumallo mai gina jiki. …
- Sha ruwa isasshe. …
- Rage cin gishiri. …
- Cinye fiber mai narkewa.