Yadda yake da sauƙi don tantance lafiyar ku don yin hawan dutse da kansa
Abubuwa
Akwai alamomi da yawa waɗanda ke ƙayyadaddun sifar sa na yanzu.
Damuwa, ci da abinci mai gina jiki, inganci da tsawon lokacin barci, ciwon jiki yana da kyau sosai.
Ta bin ƙa'ida mai sauƙi, yana da sauƙi don ganin siffarta da juyin halitta. Yana kama da cin abinci: bai isa ba don yin ƙoƙari don cimma burin ku, dole ne ku auna shi don fahimtar inda kuke kuma ku gane sauran hanyar da kuke buƙatar tafiya don cimma burin ku.
Kowane mako, lura da bugun zuciyar ku na hutawa da zaran kun tashi na minti daya, wanda ke ba ku kyakkyawar alamar lafiyar jikin ku: ƙananan ƙwayar zuciya fiye da matsakaici za a iya ɗaukar alama mai kyau, yayin da akasin haka yana nuna farfadowa. wuya.
Amma a cikin neman ingantaccen horo na MTB, yana da mahimmanci a san yanayin yanayinsa da juyin halittarsa. Wannan yana ba da damar zaɓar hanyoyin da suka dace don nishaɗi ko gano matsaloli tare da cikakken sanin gaskiyar.
A kan UtagawaVTT yana da ban sha'awa sosai don sanin yadda ake shigar da matrix mai rikitarwa na ma'aunin IBP, wanda zai ba ku damar sanin hadaddun REAL bisa ga yanayin sigar sa.
Har ila yau, wayar da kan jama'a game da nasarar gudanar da aiki na yau da kullum, zaman don wuce kansa, da kuma lura da sakamakon a jikin mutum.
A ƙarshe, yana ba ku damar samun matsayi na musamman da mafi kyawun tsara azuzuwan gaba daidai da burin da aka zaɓa.
Yadda za a kimanta siffarsa?
Makin motsa jiki yana da alaƙa kai tsaye da ƙimar zuciya da nauyin motsa jiki.
Dole ne ku san yadda ake auna bugun zuciyar ku - tare da na'urar duba bugun zuciya ko da hannu.
Don auna bugun zuciyar ku da hannu:
- Sanya yatsu biyu a gindin babban yatsan hannu a wuyan hannu, zuwa hagu na tendon idan hannun hagu ne, zuwa dama na hannun dama.
- Ƙara matsi ko ɗan murɗa yatsu har sai kun ji bugun bugun jini
- Ƙidaya adadin bugun a cikin minti ɗaya. Matsakaicin kari a cikin manya shine bugun 50 zuwa 100 a minti daya.
Anan akwai wasu ƙa'idodi masu sauƙi don auna siffar ku.
Kadan gwaje-gwaje
Kuna iya ɗaukar waɗannan ma'aunai mako-mako ko yau da kullun kuma ku bi diddigin canji a cikin ma'auni.
Matsakaicin bugun zuciya da matsakaicin bugun zuciya
Waɗannan fihirisa guda biyu ne masu sauƙi don ƙididdigewa da bayar da taƙaitaccen bayani.
Karanta bugun zuciyar ku na hutawa da bin diddigin ci gabanta hanya ce mai kyau don fahimtar yanayin gajiyar ku.
Don ma'auni masu dogara, dole ne a aiwatar da su a ƙarƙashin yanayi guda na hutawa: misali, ko da yaushe a farkawa ko kafin barci kuma, idan zai yiwu, ko da yaushe rana ta gaba bayan kwana ɗaya ba tare da motsa jiki ba.
Ƙarƙashin kwanciyar zuciya yawanci yanayi ne mai kyau.
Idan akwai manyan canje-canje a cikin bugun zuciyar ku, kuma kuna jin gajiya ko rashin aiki, sauraron jikin ku, rage ayyukan motsa jiki.
Dangane da matsakaicin matsakaicin bugun zuciyar ku yayin motsa jiki (mafi yawan ƙoƙarin, ba shakka), idan yana kusa da cikakkiyar ƙimar zuciyar ku, yana nufin kuna cikin sigar jiki mai kyau.
A gefe guda, idan bugun zuciyar ku ba zai iya karuwa ba yayin motsa jiki mai tsanani, saboda kun gaji kuma kuna buƙatar yin shi a hankali.
Yi ƙididdige madaidaicin iyakar bugun zuciyar ku ta amfani da hanyar Astrand
FCMa = 226 - shekarun ku na mata
FCMa = 220 shine shekarun ku na maza.
Misali, idan kun kasance 45 da namiji, cikakken iyakar bugun zuciyar ku zai zama bugun 175 a cikin minti daya.
Ruffier da Dixon gwajin yarjejeniya
Ana auna bugun zuciya a matakai uku:
bayan REPO (kwance) na akalla mintuna 3, ana auna bugun zuciyar majiyyaci da bugun minti daya (P1)
Daga nan sai a nemi batun ya yi murza kafafu 30 a cikin dakika 45 tare da mika hannunsa a gabansa. Bayan 45 seconds na ƙoƙari, ana auna bugun jini (P2) nan da nan.
Maganar ta sake kwantawa kuma ana auna bugun jini daidai minti daya bayan ƙarshen jujjuyawar (P3);
Rufier Index
lissafi
Rufier index = (P1 + P2 + P3) - 200/10
Tafsiri
- Fihirisar <0 = daidaitawa ga ƙoƙarin
- 0 <индекс <5>
- 5 <индекс <10= адаптация без усилий
- 10.
- 15 <индекс = мовез адаптация к усилиям
Dixon index
lissafi
Dixon index = ((P2-70) + 2 (P3-P1)) / 10
Tafsiri
- Fihirisar <0 = kyau kwarai
- 0 zuwa 2 = yayi kyau sosai
- 2 zuwa 4 = mai kyau
- 4 zuwa 6 = matsakaici
- 6 zuwa 8 = rauni
- 8 zuwa 10 = ƙananan ƙananan 10 <index = rashin daidaituwa
Mafi kyawun lissafin nauyi: hanyoyin
Gabaɗaya, siffar kuma ta dace da nauyi.
Akwai kayan aiki da yawa don ƙididdige madaidaicin nauyin ku. Duk da haka, ya kamata a lura cewa waɗannan hanyoyin alamu ne masu sauƙi kuma sun kasance kusan.
Jiki taro index da lafiya nauyi
BMI, ko ma'auni na jiki, yana da sauƙin ƙididdigewa don nemo nauyi mai lafiya.
Wasu masana abinci mai gina jiki suna la'akari da ma'aunin nauyi don zama BMI na 22.
lissafi
BMI = nauyi / (tsawo) ²
Tafsiri
- Kasa da 18,5 = jingina
- 18,5 zuwa 25 = Jiki na yau da kullun
- 25 zuwa 30 = kiba
- 30 zuwa 35 = matsakaicin kiba
- 35 zuwa 40 = kiba mai tsanani
- Fiye da 40 = rashin kiba
Hanyar Kreff
Madaidaicin nauyi = (tsawo-100 + shekaru / 10) x 0,9.
Hanyar Brock
Madaidaicin nauyi a kg = tsayi a cm - 100
shortcomings
Kamar yadda muke iya gani tare da hanyoyi daban-daban, don siffar ko don nauyin siffar, sakamakon ya bambanta ga abu ɗaya.
Tabbas, yana da matukar wahala a ba da cikakkiyar ma'ana ga abin da ya saura sosai kuma yana shafar irin wannan halitta mai rai a matsayin mutum.
Kada ka manta cewa waɗannan hanyoyin suna ba da ra'ayi na farko game da yanayin nau'in, saboda babu ɗayan waɗannan lissafin la'akari da ƙayyadaddun tsarin jiki ko mahallin batun (sedentary, hypersport ...).
Form: al'amarin ji sama da kowa
Form shine, da farko, batun yadda mutum yake ji. Mutum ne ga kowane mutum kuma ya dogara da fahimtar kansa.
Hakazalika, a tsawon lokacin rayuwa, ra'ayin kyakkyawan siffar ko nauyi na iya canzawa sosai.
Sabili da haka, nau'in ya kamata ya zama kamar yadda za ku ji daɗi a jikin ku kuma yana ba ku damar yin ayyukan da kuka zaɓa don faranta wa kanku rai ko cimma burin ku.
