SC KHO CHO NGI I B

Trong nhp sng vi v, bn rn hin nay, vic dnh thi gian tp mt mn th thao no i khi rt kh thc hin. Ring i b - mt hot ng t nhin ca con ngi khng i hi k nng v th lc, li d thc hin v t tn km - c rt nhiu ngi tham gia v tr thnh mt hnh thc tp luyn ngy cng ph bin. Cng nh tt c nhng mn th thao khc, mun t hiu qu th i b cng phi theo ng phng php luyn tp. Hy vng bi vit sau y s cung cp thm mt s thng tin v loi hnh th dc c nhiu ngi a thch ny.

Nhng li ch ca i b

i b l mn th thao rt n gin nhng mang li nhng li ch to ln cho sc khe. Trung bnh khi i b 1,6km, c th s t chy khong 100 calori. i b 3,6km/ngy v 3 ln/tun c th gip gim 0,5kg trong 3 tun luyn tp u n. c bit, i b c tc dng rt tt cho h h hp v h tun hon. nhng ngi nng hot ng (va vi sc mnh) nguy c mc bnh ti m mch s gim 50% so vi ngi t vn ng, v nam gii khng tp th dc c n 60% b cao huyt p. Ngoi ra, luyn tp i b cng gp phn kim sot ng huyt nhng bnh nhn tiu ng. C tc dng n sc kho tinh thn nh gim triu chng lo u, trm cm, gip cm

thy thoi mi, yu i hn. c bit c nh hng rt ln i vi tm l ngi cao tui, gip h lc quan, khng mang mc cm l gnh nng cho gia nh, x hi.

Nhiu nghin cu chng t i b c nhng li ch c th sau: Gim nguy c bnh mch vnh v t qu. Gp phn gim huyt p. Gip gim cholesterol nhng ngi c nng cholesterol cao trong mu. Gim khi lng m d tha trong c th. Tng s hng phn, chng trm cm lo u, gip c gic ng tt. Tng m xng nn gip ngn chn long xng, c bit l ngi cao tui v ph n thi k mn kinh - nhng i tng d b gy c xng i. Gim nguy c ung th i trng. Gim nguy c mc bnh tiu ng khng ph thuc insulin. Gip kim st trng lng c th.

Chun b cho mt bui tp

Trc khi tham gia bt k mt mn th thao no, cng nn n t vn bc s v nhng vn lin quan n sc khe. Chun b mt i giy va vn, thch hp, khng mang giy qu cht, nn chn loi giy va chn v thong. Mc qun o ty theo thi tit, min sao m bo s thoi mi trong lc luyn tp. Trc khi bt u luyn tp, nn ginh 5-10 pht tp nhng ng tc khi ng lm m c th, trnh cng c, mau mt mi trong qu trnh luyn tp.

i b nh th no l ng

T th khi i b:

u lun gi thng v hng v trc, thng lng. Vai v cnh tay nn thoi mi, khi i nn nh tay mt cch t nhin (tt nht l to vi khuu mt gc 900). Khi bc, lun t gt chn xung ri hi nhn ti trc ly im ta phn nn xng bn t ngn chn (lc bn s c cm gic hi cng phn trn ca i) v nng gi ln mt cht. Nn gi cc ngn chn hng thng v pha trc.

Khong cch mi bc chn, tc v thi gian i b: Tht ra, kh c th a ra con s chnh xc, bn c th bt u i trong 20 pht, 4-5 ln mt tun ri tng dn thi gian tp luyn, khng nn c gng qu sc. Thc ra tc i nhanh hay chm khng quan trng bng thi gian i. Lc bt u nn i chm, sau tng nhanh hn mt cht. i vi tc m bn cm thy thoi mi nht l c. Thi gian mi bui tp ty theo tng ngi, i vi ngi mi bt u, nn tp t, sau tng dn. Cch n gin tnh nng lng tiu th trong bui i b: trng lng c th x qung ng = nng lng tiu th, V d: mt ngi nng 67,5kg i 1,6km s ti u

th mt nng lng khong 100 calori. Vi nhng ngi mi bt u tp, nn tng dn qung ng i, sau mi tng dn tc .

Phi hp ht th trong qu trnh luyn tp: Nhiu ngi c th cha quan tm n vn ny nhng n li c ngha rt quan trng. Nn kt hp ht th trong khi i, thng thng chn nhp 2:1, tc l i 2 bc kt hp ht vo v v i 4 bc kt hp th ra (y l nhp thng thng nht, c mt s ngi thch p dng nhp 3:1, i 2 bc kt hp ht vo v i 6 bc kt hp th ra). Tt nht nn ht vo bng mi v th ra qua ming. Ht tht su v u n. Thi gian, a im: Mt trong nhng u im ca i b l c th luyn tp bt k ni u mi trng khng kh trong lnh nh: cng vin, ng ph, va h... Khng b buc v thi gian i bt c lc no c th. Hy bt u luyn tp ngay t by gi i b na gi/ngy, 6 ngy/tun c kh nng gim phn na t l t vong do bnh tim mch, i b gip bn c mt c th khe mnh, ti nh thn sng khoi, v vy s khng bao gi qu tr bt u.