Çenkuela HasaFitnessHealthLifestyle

Rregullat Që Duhet Të Dimë Para Se Të Vrapojmë Në Natyrë

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Nga NOUNOU Çenkuela Hasa

Vrapi  është një nga mënyrat më të thjeshta për të qëndruar fit. Gjithashtu na ndihmon të humbasim peshë dhe të kemi një fizik atletik. Por si cdo mënyrë tjetër stërvitje edhe mënyra sesi ne vrapojmë ka ndikim në rezultatet që ne do kemi më pas. Prandaj duke mos qenë shumë të informuar ne edhe gabojmë në stërvitje. Më poshtë po ju rendit gjërat që duhet të keni parasysh kur të filloni të vraponi në natyrë. Këto rregulla do jenë si një guidë për ju nëse i lexoni, dhe asgjë nuk do ju duket e panjohur në rrugëtimin tuaj.

  1. Zbuloni motivin

Motivimi është një nga gjërat që na zgjon nga krevati në mëgjes për të dalë për të vrapuar. Prandaj është mirë të dini se për cfarë keni filluar. Arsyet mund të jenë të ndryshme, por mundohuni të mos hiqni dorë.

  1. Bëni stretching

Ndonjëherë nuk e kuptojmë sesa i rëndësishëm është procesi i shplodhjes së muskujve.  Stretching i ndihmon muskujt të shkojnë në gjatësinë normale. Ju ngroh edhe ju do të ndjeheni më e disponueshëm për të rifilluar të nesërmen. Në fillim derisa trupi të mësohet me rutinën është normale që ju do të ndjeheni të lodhur dhe do të keni dhimbje. Prandaj mundohuni të bëni shtrirje të muskujve para dhe pas vrapimit, do ju ndihmojë të jeni të shëndetëshëm edhe do të përmisojë fleksibilitetin tuaj.

  1. Vrapo në grup

Të vraposh me persona të tjerë është një nga mënyrat më të zgjuara për të qenë të motivuar edhe për të mos munguar asnjëherë në vrapim. Një grup krijon shpirtin e garës, kështu do jeni gjithmonë në kërkim për të arritur rezultate më të larta.

  1. Zgjidhni këpucët e duhura për llojin e këmbës tuaj

Ne të gjithë kemi stile të ndryshme drejtuese, por është e rëndësishme të dimë dhe të kuptojmë se si këmbët tuaja godasin terrenin. Nëse keni një hark të lartë ka gjasa  që këmbët tuaja rrotullohen jashtë pas uljes. Nëse keni një hark normal, ka shumë të ngjarë të keni një goditje të këmbës neutrale, që do të thotë që këmbët tuaja godasin terren në një mënyrë efektive dhe efikase. Nëse keni këmbë të sheshta, ka më shumë gjasa të mbivendosni, që do të thotë që harku juaj të rrahet ndërsa këmbët tuaja godasin token. Prandaj zgjidhni këpucë të rehatëshme, kjo është një nga gjërat më të rëndësishme.

  1. Mos harroni të hidratohen

Shumiça e njerëzve jetojnë përreth një dehidratimit kronik. Ju duhet të pini ujë vazhdimisht. Sa shumë? Përafërsisht 30-35 ml për kg peshë trupore në ditë, plus një shtesë 500-1000 ml për çdo orë ushtrimi. Kjo është veçanërisht e rëndësishme nëse ju djersisni shumë! Qëndroni të hidratuar para, gjatë dhe sidomos pas stërvitjes tuaj.

  1. Filloni me një plan

Në fillim kur jemi fillestarë në vrap, ne hasemi me vështirësi në frymëmarrje. Lodhemi shpejt edhe nuk përshatemi dot. Prandaj filloni duke alternuar vrapin dhe ecjen. Kështu ju në mënyrë graduale do të fitoni rezistencë dhe do të jeni në drejtimin e duhur për tu bërë një vrapues shumë  i mirë.

  1. Rriteni shpejtësinë edhe distancat në mënyrë graduale

Si një vrapues i ri, është vërtet emocionuese të shohësh rritjen e distancave! Ju do të keni  ditën tuaj më të shpejtë dhe më të gjatë ndonjëherë. Ka një kënaqësi të veçantë në këtë. Por ju rrezikoni të lodheni nëse nuk i jepni vetes kohë për t’u përshtatur. Ju duhet të mësoni se duhet kohë për të fituar shpejtësi. Dhe  duhet të lejoni trupin tuaj të shërohet nga lodhja dhe dëmtimet e një dite me vrap intesiv. Trajnimi duhet të jetë ciklik.

  1. Kombinoni vrapin me ushtrime të tjera

Pranvera po vjen edhe ju mund të bëni një ditë stërvitje në natyrë shumë ndryshe dhe efikase. Mos e mbyllni aktivitetin fizik vetëm me një shëtitje vrapi, por alternojeni edhe me ushtrime të tjera që ju i preferoni si: yoga, spin, pilates, dhe trajnim force. Të gjitha na sjellin përfitime të ndryshmë mendore dhe fizike. Nëse ka diçka në veçanti që pëlqeni, mbajeni në përzierje, sepse  ju siguron balancën që ju nevojitet!

  1. Flini gjumë mjaftueshëm

Gjumi është i rëndësishëm në shumë mënyra. Ju duhet gjumë i mirë për funksionimin e duhur të imunitetit, për të rregulluar hormonet që ndikojnë në oreksin, për të menaxhuar inflamacionin dhe për të përmirësuar performancën tuaj atletike, mes shumë të tjerave! Mund të jetë një ekuilibër delikat, por është e rëndësishme të balanconi gjumin dhe stërvitjen për të mbështetur shëndetin tuaj të përgjithshëm dhe mirëqenien.

Përqafime, Cenkuela!

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