Gudu a matsayin motsa jiki na motsa jiki na kasa, ba zai iya inganta lafiyar jiki kawai ba, amma kuma yana taimakawa wajen shakatawa na tunani. Amma ta yaya za ku yi gudu da sauri, da ƙarfi da kwanciyar hankali? A duk faɗin duniya, al'adu daban-daban, yanayin yanki, da halayen wasanni duk suna shafar yadda mutane ke tafiyar da su.Wannan labarin zai ɗauke ku ta hanyar dabarun gudu da al'adun ƙasashe daban-daban don taimaka muku haɓaka matakin gudu.
Na farko, Gudun Kenya - musamman gudu mai nisa
Sanannun yadda 'yan wasan Kenya suka mamaye gasar tseren nesa. Har ila yau, tsarin horar da tseren Kenya ya zama abin da mutane ke bi. 'Yan wasan Kenya yawanci suna amfani da salon horo na "kankanin lokaci, babban ƙarfi", suna horar da gudu da sauri, adadi mai yawa, ɗan gajeren lokaci, kuma suna kula da tasirin kowane horo.
Na biyu, Gudun Jafananci - mayar da hankali kan matsayi da numfashi
Ƙimar Jafananci "jituwa" da "ladabtarwa," kuma salon tafiyar su ba banda. Gudun Jafananci yana jaddada cikakkiyar matsayi da daidaitaccen numfashi, yana mai dagewa akan "kai tsaye, madaidaiciyar kirji, an ja ciki, an ja kwatangwalo, gwiwoyi sun durƙusa, ƙafafu a kan tafin gaba, yatsu daga ƙasa", suna samar da salo na musamman.
Gudun salon Indiya - bisa yoga
A Indiya, yoga da guje-guje suna da alaƙa sosai. Gudun Indiya yana mai da hankali kan haɗakar jiki da tunani, na farko ta hanyar aikin yoga don daidaita yanayin jiki, sannan ku je horon gudu. Indiyawa kan yi amfani da hanyar tsere, wanda ke haɗa gudu da numfashi a zahiri.
Na hudu, Gudun Amurka - bisa dacewa
Al'adar motsa jiki ta Amurka tana da tushe sosai a cikin zukatan mutane, wanda kuma ya shafi hanyar horar da Amurkawa. Gudun gudu na Amurka yana mai da hankali ga horar da tsokar jiki gaba ɗaya, yana mai da hankali kan "yanayin wasan motsa jiki". Hanyoyin horar da gudu na Amurka sun haɗa da ɗaukar nauyi, wasan motsa jiki da sauran hanyoyin.
Biyar, Gudun Burtaniya - gudun shine babban
Jama'ar Biritaniya galibi suna son tseren gudu da gudu na tsaka-tsaki, kuma hanyar horar da tseren Burtaniya ita ma ta dogara da gudu. Horon guje-guje na Biritaniya yana buƙatar “sauri, daidai, gajere, fashewar abubuwa”, ƙarfafa gudu, ƙarfin fashewa da ikon billa na tsayi.
Shida, Gudun Rasha - tushen ƙarfi
Horon Rasha yana mai da hankali kan ƙarfi da juriya, don haka hanyar horar da tseren Rasha kuma ta dogara ne akan ƙarfi. Gudun na Rasha ya haɗa da horar da nauyi da horon ƙarfin fashewa, kuma yana mai da hankali sosai kan haɗin kai gabaɗaya.
7. Ƙwaƙwalwar ƙwayar tsoka - wani abu mara kyau
A cikin kowane nau'in gudu, ƙwaƙwalwar ƙwayar tsoka abu ne wanda ba za a iya watsi da shi ba. Ko da wane irin salon gudu ne, wajibi ne a samar da ƙwaƙwalwar ajiya ta hanyar maimaitawa, ta yadda tsokoki za su iya ƙware da ƙwarewar gudu.
Takwas, ingantaccen matsayi - inganta ingantaccen aiki
Tsarin gudu mai kyau shine mabuɗin don haɓaka haɓakar gudu. Tsarin jikin kowa daban ne, don haka yanayin tafiyar kowa daban. Haɓaka matsayi na iya guje wa raunin wasanni da haɓaka aikin gudu, gami da: jingina gaba, jujjuyawar hannaye, kwanciyar hankali, da sauransu.
Tara, motsin numfashi - yanayin gudu mai dadi
Numfashi shi ne ginshikin gudu, kuma idan ba ka numfashi da kyau, gudu zai ji wahala. Idan kuna son yin gudu cikin kwanciyar hankali da tsayi, kuna buƙatar kula da yanayin numfashin ku. Ana iya samun bugun numfashi ta hanyar daidaita saurin gudu, zurfin numfashi da sauransu.
10. Horar da haƙuri - Inganta lafiyar jiki
Jimiri yana ɗaya daga cikin ainihin damar iya yin gudu, kuma haɓaka matakin juriya na iya taimaka muku yin tsayi da tsayi. Horon juriya ya haɗa da gudu mai nisa, horon tazara, horar da tsaunuka da sauran hanyoyi.
Goma sha ɗaya, horo na fashewa - inganta sauri da ƙarfi
Ƙarfin fashewa shine sifar gudu da ƙarfi. Ƙarfafa ƙarfin fashewa na iya sa gudu sauri da ƙari. Horon abubuwan fashewa sun haɗa da fara motsa jiki, motsa jiki na gudu, gudu da baya da sauransu.
Horon nauyi - Gina ƙarfin tsoka
Horar da nauyi zai iya ƙarfafa ƙarfin tsoka da inganta lafiyar jiki, wanda ke da mahimmanci musamman don gudu mai tsawo da tsaka-tsaki. Horon nauyi ya haɗa da squats, matsi na benci, da nauyi.
13. Ku ci lafiya - Samar da isasshen abinci mai gina jiki
Gudun yana buƙatar ba kawai ƙarfin jiki mai ƙarfi ba, har ma da isasshen abinci mai gina jiki. Cin abinci mai kyau zai iya ba da isasshen abinci mai gina jiki da kuzari don taimakawa wajen gudu mafi kyau. Abincin lafiya ya ƙunshi nau'ikan sinadirai kamar carbohydrates, furotin, da mai.
Hutu na kimiyya - rigakafin raunin wasanni
Hutu na kimiyya shine mabuɗin don hana raunin wasanni, amma kuma wata hanyar haɗi mai mahimmanci a cikin horon gudu. Ana iya samun hutun kimiyya ta hanyar daidaita ƙarfin horo da lokacin hutu.
15.
Kasashe daban-daban suna da al'adun gudu daban-daban da kuma hanyoyin horarwa, amma a ƙarshe, duk abin da ya shafi inganta aikin gudu ne. A cikin horon guje-guje, za mu iya koyo daga gogewar wasu ƙasashe, gwargwadon yanayin jikinsu da manufofin horo, haɓaka tsare-tsare da hanyoyin horo masu ma'ana, ta yadda za su inganta matakin gudu.
Lokacin aikawa: Janairu-09-2025