Турахын тулд ЯМАР дасгал хийх вэ?

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Энэ бол надаас асуудаг хамгийн түгээмэл асуултуудын нэг. Би юуны өмнө турахын тулд зөв хооллолт хамгийн чухал гэж үргэлж сануулан дараах хариултыг өгдөг:

Ихэнхи тохиолдолд зөв хооллох юм бол дасгал хийхгүйгээр турах боломжтой !

Ихэнхи тохиолдолд гэдэг нь тухайн хүний амьдралын хэв маяг нь хангалттай хөдөлгөөнтэй байгаа бол юм шүү.

Зөв хооллолт гэдэг нь ямар нэгэн дэглэм барих, тэр тусмаа хоол хорих, өлсөх явдал биш. Зөв хооллолт нь зохистой хоол хүнсийг бага хэмжээгээр ойр ойрхон идэж хэвших юм. Зохистой хүнсний талаар дараагийн нийтлэлд дэлгэрүүлье.

Харин энэ нийтлэл хэрхэн ДАСГАЛ хийх тухай.

Биеийн зарим хэсгээр таргалалттай хүмүүс зөвхөн түүнд зориулсан дасгал хийх талаар их асуудаг. Тэр хэсэгт зориулсан дасгал олон байдаг боловч үнэн хэрэг дээр нарийвчилсан дасгал нь тухай хэсгийн зөвхөн булчинг чангалах, буруу хийвэл магад бүр томруулах ч болно.

Турахын тулд дахин сануулахад хоол хүнсээр ХҮЛЭЭЖ АВСАН ИЛЧЛЭГЭЭС биеийн хөдөлгөөнд ЗАРЦУУЛСАН ИЛЧЛЭГ нь давсан цорын ганц тохиолдолд турах болно. Тиймээс биеийн тодорхой хэсгээр турахын тулд биеийн нийт өөхөн давхрагийг хамтад нь багасгаж байж турна.

Гэсэн хэдий ч биеийн тодорхой хэсгээр өөхөн илүүдлийг багасгаж болно. Үүнд зөвхөн дасгал хангалттгүй. Тухайн хэсэгт цусны эргэлт болон бодисын солилцоог нэмэгдүүлэн өөх хайлуулах боломжтой. Үүний тулд хамгийн үр дүнтэй нөлөөлөл бол массаж, далайн давсан Тураах ванн ба зориулалтын тос түрхлэг. Тухайн хэсгийн булчингийн дасгал нь тэр хэсэгт цусан хангамжийг нэмэгдүүлэх үндсэн үүрэгтэйгээс гадна арьс чангалах чухал ач холбогдолтой.

Одоо гол асуултын хариулт

Зарчмын хувьд турахын тулд ЯМАР дасгал хийх вэ? гэсэн асуултаас дасгалыг ЯАЖ хийх вэ? гэдэг нь илүү чухал юм. Учир нь гэвэл мэргэжлийн бус хүмүүс дасгалыг БУРУУ хийснээр үр дүн бага гардаг.

Дасгал хийх гол зорилго нь аль болохоор их хэмжээний энергийн зарцуулалт хийж хоол хүнсээр орж ирсэн илчлэгийн давж зарцуулах. Тиймээс биеийн ЯМАР хэсэгт үйлчлэх ЯМАР дасгал хийх вэ гэхээс илүү хичнээн энерги зарцуулах ЯМАР дасгал хийх нь чухал байгаа биз?

Харин асуултыг ингэж зөв тавих юм бол эргээд ямар биш, ЯАЖ хийх нь чухал болно.

Дасгал буюу идэвхитэй хөдөлгөөн хийснээр хүний бие организмд цусанд болон булчин дах сахарын нөөцийг зарцуулж энерги болгон ашигладаг, эдгээр нөөц шавхагдах үед “жоорны нөөц” болох өөх задлах үе шат руу ордог. Энэ нь турах гэсэн хүмүүсийн хамгийн хүсэмжит зарцуулалт.

Дасгал хийхэд эхлээд булчин дах нөөцийг ашиглана. Энэ үе шат нь эхний 20-30 минутанд явагдах болно. Үүний дараа л өөхний шаталт руу орно. Тиймээс ямар ч хамаагүй дасгалыг 30 минут хүртэлх хугацаагаар хийсэн тохиолдолд зөвхөн булчин дах сахарын нөөцийг ашиглана харин өөх рүү орж амжихгүй гэдгийг анхаарна уу.

Өөх хайлуулж турахын тулд дасгалын үргэлжлэх хугацаа 30 минутаас дээш байх ёстой гэдгийг л хэлэх гээд байгаа юм шүү дээ. Дөнгөж энэ мөчөөс хойш л өөхийг задалж эхэлнэ.

Хамгийн зөв аргачлал бол эхний 20-30 минутанд эрчимтэй байдлаар бие халаалт хийж, хөлс гаргаж эхлүүлэх. Дараа нь үндсэн дасгалд орох бөгөөд мөн л эрчимтэй хийх тусам төдий чинээ өөх хайлуулах болно. Үүнд, хэрэв та нар анзаарсан бол яг ЯМАР дасгал хийх нь огтхон ч чухал биш юм.

Дүгнэлт :

Аажмаар турахын тулд эрчимтэй байдлаар хийж болох бүх төрлийн дасгал хийж болно. Эрчимтэй хийх тусам энерги их зарцуулагдаж биеийн нийт байдлаар турах болно. Биеийн зарим хэсгийг чангалах зорилготой бол түүнийгээ хийж болно.

Богино хугацаанд өөх хайлуулан эрчимтэй турахын тулд өөх задлах зорилготой хамгийн чухал ач холбогдолтой үзүүлэлт нь бол дасгалын үргэлжлэх хугацаа, энэ нь 30 минутаас дээш байх тусам өөх хайлуулах процесс эрчимтэй явагдах болно.

Хоёр үгээр бол турахын тулд ямарч хамаагүй дасгал хий, богино хугацаанд турахын тулд заавал 30 минутаас дээш хугацаагаар дасгал хий.

Энэ нийтлэлийг уншсаны дасгалаа ЗӨВ хийхийг хүсэн ерөөж, амжилт хүсье!

Тус нийтлэл танд сонирхолтой бөгөөд ач тустай санагдсан бол Like дарж Share хийгээрэй !


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