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Horon motsa jiki - yadda za a magance shi

Shin masks na horo suna aiki da gaske?

Sauran karatun, duk da haka, basu sami fa'ida daga sawa bahoro masks. A cikin wani binciken da aka buga a cikin Journal of ƙarfi da kuma Conditioning Research ya nuna cewa saka wanihaɓaka horoyayin ɗaga nauyi yana da alaƙa da raguwar faɗakarwa da ƙananan ikon mayar da hankali kan aikin.biyu. 2018.



harajin keke



Shekaru da yawa, manyan athletesan wasa suna neman horon hawa sama a matsayin ƙarin hanya don haɓaka wasan tserensu, amma mutane da yawa yanzu suna da'awar cewa zaku iya samun fa'idodi ɗaya ko irin wannan a matakin teku tare da ɗayan waɗancan masanan tsawan da suka kasance mask na altitude ko mask na tsayi, amma da gaske kuna yin hakan? Aiki yanzu, ina neman afuwa saboda zan tsallaka kai tsaye zuwa cikin kimiyya. Sodo Bear tare da ni Ousting Horonku yana horarwa a kusan mita 1,500 sama da matakin teku da sama da tabbas, amma zai fi dacewa a cikin mita 2,400 da sama da ke sama don samun fa'ida da daidaitawa kuma wannan shine dalilin da ya sa yawancin 'yan wasa ke zuwa horo na tsawo cewa a bayyane naku vo2 max ya inganta, watau yaya oxygen da jikinku zai iya sarrafawa yayin zaman horo mai tsanani. Kamar yadda duk kuka sani, lokacin da muka hau tabbas zamu sami isashshiyar oxygen saboda, saboda wannan iyaka da rashin isashshen oxygen a lokacin motsa jiki, naman jikinmu yana shiga wani yanayi na hypoxia Hypoxia shine inda buƙatar ƙwayar tsoka don iskar oxygen ta wuce Amsar kulawar jikin mu shine bada kudi don samarda jajayen kwayoyin jini dan haka inganta vo2 max din mu, har yanzu kuna da kyau tare da ni masks masu tsayi suna takura numfashin ku idan kun sha iska kuma kuyi simintin sakamakon tsawan da ke tilastawa jikin ku daidaita don samar da karin ja Jini yada yada yada, aƙalla ka sami hoton, wannan shine ka'idar.

Da kyau, na sami kaina a matsayin mask na tsawo a nan kuma na yanke shawara cewa zan zurfafa zurfin zurfin yau, gami da gwaji kai tsaye, don haka na buɗe hanyar mashigar nan kuma na yi tunani da farko, mai yiwuwa kyakkyawan ra'ayi ne, kawai ku fita samu wannan tsawan a karkashin iko don haka zan tafi kawai ga wakilin, gwada fuskokin tsayi, kuma ga yadda yake shafar motsa jiki, ga alama ƙafafu 12,000 a tsayi, ta hanyar musanya wasu ƙananan hanyoyi da bawul, don haka bari mu ga yadda yana tafiya yanzu kafin yin kowane irin motsa jiki na wannan nau'in, ka tuna cewa saka abin rufe ido na iya haifar da hauhawar jini ko suma saboda ƙarancin numfashi. Idan kana da cutar hawan jini ko wasu matsaloli na zuciya da jijiyoyin wuya yana iya zama mai ma'ana ka guji wannan ko kuma aƙalla ka ga likita tabbas ya bambanta kuma tabbas yana da wahala sosai Ina tsammanin na sami kaina da shi yanzu, don haka zan ƙara ante a yanzu yanzu gudu biyu ne a matsakaita, wanda yake kimanin mintuna hudu a kowane kilomita, zan yi daya da abin rufe fuska sannan kuma wanda ba ya sa fuskar, yanzu zan auna bugun zuciyata. Babban ra'ayi shi ne cewa ta hanyar saka abin rufe fuska zan yi aiki tukuru kuma zan ga hakan ta hanyar karuwar bugun zuciya sannan kuma da fatan hakan yana nufin jikina yana daidaitawa domin dole ne in kara himma, wannan shine ka'idar, bari mu tafi, ni kawai jin ƙarancin numfashi, alheri na, wannan shine farkon 20, tare da maskei ya ɗan yi sauri fiye da minti huɗu a kowace kilomita, kimanin 357 a kowace kilomita, ya fi kilomita 5 kaɗan, zan sake gwadawa na gaba, amma haka ne , matsakaicin bugun zuciya na 165.

Wannan ya fi yadda na tsammata saboda irin wannan saurin, amma hey, hakane, wancan ya kasance da wahala, kusan ina jin ƙarancin numfashi kamar dai na kusan yin sama-sama kamar dai ina jin tsoro a ƙarshen ranar bari mu sha kyau dogon hutu kuma sake yin abu iri ɗaya ba tare da maski zai iya sake numfashi ba okay hakan yana da kyau, a zahiri na gudu da sauri sosai a wuraren da kuke ƙoƙarin riƙewa saboda haka yana da sauƙin ji sosai eh haka ne duka biyu akwai uhm babu abun rufe fuska iri ɗaya secondan daƙiƙa kaɗan a cikin kilomita 358 amma bugun zuciya ya kasance mai kyau 10 beats ƙasa da matsakaita na kusan 157 kuma idan ka yi la’akari da cewa na yi hakan Na yi na biyu don haka za ka iya jayayya, bugun zuciya na zai iya cewa har yanzu, tsaya daga farkon na Yi tunanin hakan ya nuna yadda yake da wahalar gaske tare da abin rufe fuska ba tare da taro tare da taron ba kawai fuck ni yana nufin nawa shi ne tallar ta ji rauni, sai na ji kamar kuna da gajeren numfashi, kawai ba zan iya samun tsoka na ba iskar oxygen da suke buƙata, sun ji tsoro ƙwarai da gaske, suna da nauyi ƙwarai da gaske kuma suna da matsi da gaske kamar dai ina zuwa zance ne, kamar dai ina da tsinkaye mai tsawon mita 100 Don haka don Allah a fitar da hakan daga yadda na gama umyeah okay lokacin da na buga nawa e yana gudu kuyi tunanin wannan maskin tabbas ya kawo canji babu Tambayar da ya zama dole in yi aiki fiye da yadda nake da abin rufe fuska ra'ayin da ke bayanta yana da ma'ana amma har yanzu tambayar tana da irin tasirin da horon ke da shi Tsawon da kyau, Na dan zagaya nan kadan kadan Don haka, na karanta daga wasu binciken kimiyya da gwaje-gwaje can kuma da alama akwai wasu batutuwa masu mahimmanci, saboda haka da yawa daga cikin wadannan masks basu da isassun hanyoyin da za su iya rage yawan iskar oxygen a cikin iska kamar yadda zaku iya fuskanta a tsawo ba za su iya haifar da ainihin tasirin horon hoto a tsawo suna iyakance adadin iskar da zaka iya jawowa a cikin huhunka amma banda iskar oxygen din wannan iskar, saboda haka zaka samu karancin iskar oxygen, amma kawai saboda ka samu Kadan Samu iska, kuma wannan shine babban banbanci, dan karfafa wannan dan karin horo daga ther e entren ko ake kira ɗakunan tsawa wanda ke cire iskar oxygen daga iska. Don haka lokacin da kuka ja dogon numfashi a ɗayan waɗannan ɗakunan tsaunin akwai ƙaramin isashshen oxygen da ke mahimmancin gaske ko kuma daidai yake da girman gaskiya, wanda babbar fasaha ce, amma babu su a cikin waɗannan, don haka me? Wadannan karatuttukan suna nuna cewa wadannan masks suna haifar da juriya ta iska wacce ke sanya damuwa kai tsaye a kan jijiyoyin numfashin mu, yana mai da su su zama kamar kayan aikin horo na tsoka fiye da hypoxia da muke samu daga horon tsayi wanda ke haifar da jan jini yana kirga horon tsoka na numfashi yanzu ya karu, kamar yadda sau da yawa ana magana ne akan v. Ba kamar horo na tsawo ba, yana da wasu fa'idodi ta yadda zai iya taimakawa rage lactic acid ko tasirin lactic acid a yayin motsa jiki mai ƙarfi, ko ma tsinkayen ƙoƙarin numfashi, wanda ke haifar da haɓaka da haɓaka Ayyuka, kodayake akwai karancin karatu don tallafawa shi kuma suna da gaskiya a fili, kodayake akwai karatun da yawa da ke nuna cewa ingantaccen magani ba shi da alaƙa da ingantaccen vo2 max, kamar yadda na ambata a baya lokacin da na yi gudu tare da tsayi mai tsawo a bayyane ya fi wuya, yana da tasiri sosai kan iyawar numfashi na da kyau, amma tunda waɗannan karatun sun nuna a sarari cewa wannan cas ɗin ne e ba lallai ne ya zama ma'ana ko fassara zuwa ci gaba a cikin aikina ba ko na vo2 max kuma akwai ƙarin girman tsawo da aka nuna cewa yana haifar da hypoxia na jijiyoyin da muke gani a tsawo, amma kuma ya bambanta da horo na tsayi na gaskiya.



Mass yana haifar da rashin iska mai kyau, haifar da rashin daidaituwa tsakanin karɓar iskar oxygen da cire CO2, wanda zai iya haifar da hauhawar jini da haɓaka aikin motsa jiki Nazarin ya nuna cewa sakamakon amfani da taro don ƙarawa mutum vo2 max ba shi da cikakke kuma wannan zai kasance bayyana dalilin da ya sa na sami wahalar yin tafiya tare da abin rufe fuska kuma na ga wannan karuwar a cikin bugun zuciyata Abin takaici amma kuma wannan Shaidar daya nuna cewa ban yarda da tausa mai tsawo ba ko tausa a kowane lokaci ba ta son horon tsayi amma ina ganin kila mu duka yana da alamar cewa hakan ne, duk da haka, ana iya amfani da waɗannan masks azaman kayan aiki mai kyau don horar da tsoka da numfashi kuma kamar yadda na ambata a baya? wannan ingantaccen ƙarfin tsoka na numfashi na iya haifar da ingantaccen aiki, amma ba lallai bane ya inganta ingantaccen vo2 max, kuma a ƙarshe kawai a kusa da wannan labarin kawai da sauri har yanzu ina da problemsan matsaloli tare da amfani da linzamin kwamfuta don horon hawa na sama kuma wannan yana farawa da mashahurin mantralive hightrain low yawancin kwararrun 'yan wasa zasu zauna a wuri mai tsayi, suna yawan amfani da lokacin su a tsauni suna bacci a tsawan wani lokaci kuma wani lokaci zasu sauko zuwa matakin teku a tsawan don yin atisayen su. Yanzu atisaye a tsawan yana da nauyi, yana sanya damuwa a jiki, ba lallai bane muyi aiki iri daya ba keke yana gudu da gudu daidai lokacin da muke gudu don kar mu sami daidaitattun muryoyin da zasu samu Fa'idodi da tasirin tsawo Samun cewa dole ne ku ɓatar da lokaci mai yawa don saka mask don ɗan gajeren lokaci kuma mai tsaka-tsakin lokaci ba zai sami sakamako iri ɗaya ba don haka can za ku je akwai bayanai da yawa don narkewa akwai a taƙaice idan kuna son samun tasirin horo na tsawo ba tare da zuwa duwatsu ba ban tabbata cewa mask ɗin amsar ba ce cikakkiyar rubutacciya ba lallai ne idan kuna son amfani da wannan a cikin horonku ba. shirin horon ku, amma yana da mahimmanci kawai a ga fa'idodi da fa'idodi da amfani da shi ku fahimta kuma ba lallai bane ya zama daidai da mitocin tsaye. Wannan kuma yana da idanuna don jirgin yana buɗewa kuma wataƙila magana ce ta wata rana tana da ban sha'awa mai ban sha'awa ina fata kuna jin daɗin labarin yau da yawa bayanai a can idan kuna da wasu tambayoyi don Allah a rubuta su a cikin ɓangaren maganganun da ke ƙasa t manta da bin gtn a social media ka bamu karamar rajista a kasa

maganin gida don zafin hanya

Shin horon horo zai iya kare ka?

Maskin horoGASKIYA ba kawai bakare kadaga yanayin rashin numfashi mara lafiya, amma kuma yana da fasali mai kwakwalwa wanda yake bayarwakaishida a kan tashi, matakan juriya da za'a iya bugawa don tabbatarwakaiba wai kawai suna shaƙar lafiya da iska mai tsabta ba, amma har ma suna koyon yadda ake numfasawa sosai

Shin mask din Horon 3.0 yana da daraja?

Yana yinhoroda wuya yayin daidaita numfashi na. Haƙiƙa yana tilasta yin numfashi kan juriya kuma na sami kaina na mai da hankali kan numfashi yayin cikinabin rufe fuska. Zan iya cewaabin rufe fuskalallai nedarajagwadawa amma kada kuyi tsammanin tasirin mu'ujiza akan aikin ku daga gare ta.

Shin maskin horo suna kara yawan bugun zuciya?



Motsa jiki tare daabin rufe fuskaiya jagoranci zai iyakara horoaiki ta ɗaga ainihin zafin jiki da kumakara yawan bugun zuciya. Wannan yana nufin zaku iya fuskantar numfashi mai nauyi da damuwa mafi girma akan tsokoki na numfashi.19. 2020.

Me yasa mutane suke sanya masks a dakin motsa jiki?

Masu bincike sun bukacidakin motsa jikidon buƙatar masu amfanisanya masksyayin motsa jiki da motsa jiki na motsa jiki, da haɓaka samun iska da rage girman aji. Duk da yake jihohi da yawa suna da wasu irinabin rufe fuskaumarni a wuri, ba duka suke buƙata badakin motsa jiki-gama zuwasanya masksyayin aiki.

keke da cutar Parkinson

Shin masks na motsa jiki suna da kyau ga Covid?

Dangane da likitocin likitan da muka tuntuba, kazalika da CDC, ya zama wajibi a sanya fuskaabin rufe fuskayayin aiki don taimakawa kare kanka da wasu dagacoronavirus. CDC ta kuma shawarci hakandakin motsa jiki-gogo yakamatamotsa jikia cikin iska mai iska mai kyau da kuma nisantar da jama'a.

Me yasa 'yan wasa baza su sa masks ba yayin horo?



Duk da yake kunna waɗannan manyan wasannin na ƙarfi don tsawan lokaci, babu makawa cewa'yan wasazai fara zufa. A sakamakon wannan, daabin rufe fuskana iya zama mai laushi da gumi wanda zai iya zama da wahalar numfashi, da'yan wasana iya tilasta shiga ta hanyar maharamaskswasa.

Shin masks na horo suna taimakawa tare da asma?

Don haka, Me yasa zakuyi Amfani da ɗayan waɗannan? Wannan ba zai ce ahoro maskbashi da wani amfani. Calleduntata yawan iskar da kake shaka ana kiranta ƙwayar tsokahoro; mutane suna amfani dashi sau da yawaasma, mashako, ko kuma emphysema. Amma zai iya amfanar masu gudu kuma.

Wanene ya rufe fuska yayin aiki?

CDC kuma tana cewa: Yi atisaye mai ƙarfi da ƙarfia wajelokacin da zai yiwu.Yayin motsa jiki, tsaya a ƙalla ƙafa 6 nesa da sauran mutane kuma sa aabin rufe fuska. Idan kaabin rufe fuskaya zama mai jike da gumi, maye gurbin shi da tsabtarufe fuska yayin motsa jiki.

Shin dole ne in sanya abin rufe fuska a cikin dakin motsa jiki?

Gym-gogo dole nesafuskamaskslokacin shiga da tafiyadakin motsa jikigine-gine, kuma dole ne ya zama doledadaya kan lokacin da suke motsi tsakanin kayan aiki.Masksza'a iya cire su yayin aiki da amfani da inji.

naman sa maras kyau

Menene mashin horo yake yi muku?

An tsara ta musamman don masu kekuna, masu ginin jiki da masu tsere, masks masu horo suna amfani da tsarin bawul wanda ke rage adadin iska a cikin huhunku yana tilasta muku yin numfashi mai zurfi. Wannan yana haifar da haɓaka ƙwarewa da wasan motsa jiki.

Me za ku iya yi tare da babban horon horo mai tsayi?

Babban masanin horo na tsawan tsayi an tsara shi da tsari, kuma ana saka shi da fasaha mai yankewa wanda zai sa ya zama mai inganci a cikin ayyukan motsa jikinku. Hakanan za'a iya amfani dashi don ayyuka daban-daban, gami da bugun zuciya, motsa jiki, da motsa jiki.

Shin akwai wasu karatu game da abin rufe fuska na horar da munafunci?

Waɗannan gwaje-gwajen yawanci ana iyakance su ne zuwa tseren motsa jiki ko tseren keke. Abubuwan da muke gani ana siyarwa, da kyau, idan suna aiki kamar horo a tsawo ko ɗayan ɗayan waɗannan ɗakunan hypoxic na musamman, to muna iya tsammanin su sami sakamako iri ɗaya. Duba kan binciken da ake da shi, ga wasu daga cikin karatun da suka dace na samo:

Sauran Tambayoyin A Wannan Rukunin

Shin hatsi yana da lafiya - amsoshi ga lamuran

Menene hatsi mafi lafiya don ci? Cereals 15 masu Lafiya mafi kyawu Kuna Iya Ci. Oats shine zaɓin hatsi mai gina jiki. DIY Muesli. Muesli duka nau'in hatsi ne mai ƙoshin lafiya da ɗanɗano. Granola na Gida. DIY Kirfa Crunch Cereal. Kashi 7 Kayan hatsi. Buga Abinci Naman Inabi. Bob's Red Mill Paleo-Salon Muesli. Ezekiyel 4: 9.

Abincin da ke ƙona ƙarin adadin kuzari don narkewa - yaya kuke warwarewa

Waɗanne abinci ne suka fi ɗaukar kuzari? Protein yana ɗaukar mafi ƙarfi don narkewa (20-30% na yawan adadin kuzari a cikin furotin da aka ci ya narkar da shi). Na gaba shine carbohydrates (5-10%) sannan mai (0-3%).

Manyan abinci masu gina jiki guda 5 - yadda za'a gyara

Menene mafi girma a furotin? Babban Abincin Furotin ta Yalwar Gina (Mafi yawan Furotin a Giram 100) Duba Cuku na Parmesan (Tushen) 100 gram83% DV (41.6g) # 4 Gwanin Gwanin Gwanin Gwaji (Source) 100 gram 73% DV (36.7g)

Abincin mai kuzari - cikakken littafin Jagora

Ta yaya zan iya ƙarfafa kuzarina? Anan akwai matakai guda tara: Sarrafa damuwa. Motsa jiki da ke haifar da damuwa suna cinye makamashi mai yawa. Ka sauƙaƙa kayanka. Daya daga cikin manyan dalilan gajiya shine yawan aiki. Motsa jiki. Motsa jiki kusan ya tabbatar da cewa zakuyi bacci sosai. Guji shan taba. Kuntata bacci. Ku ci kuzari. Yi amfani da maganin kafeyin don amfanin ka. Iyakance barasa.

Nama lafiyayyen nama - tambayoyi gama gari

Wane nama yake da kyau ga zuciya? Iyakance yankakken nama mai nama, Naman sa, yankakken yankakke da karko ko zagaye ko sirloin. Kaza ko kirjin turkey da tayin, mara fata, mara kashi. Kaza ko turkey, kasa. Kifi, Tuna.Gwanin naman alade, wanda aka yanyanka kitse.Seitan.Tempeh.Tofu.16 июл. 2020 г.

Strava vs mapmyride - yadda za a magance

Shin zan iya amfani da Strava da MapMyRide a lokaci guda? Don canza ayyukanku daga MapMyRide zuwa Strava, kuna buƙatar fitar da ayyukan kowane mutum daga MapMyRide kuma loda su zuwa Strava daga shafin shigarwarmu. Je zuwa wani aiki akan MapMyRide. SAURARA: ana iya loda fayiloli mai yawa zuwa Strava cikin ƙungiyoyi har zuwa 25.