Ba kome ba idan kun kasance kuna buga waƙar tsawon shekaru ko kuna shirin yin tafiya ta farko wata rana ba da daɗewa ba, yin amfani da aikace-aikacen da ke gudana na iya sa zaman ku na cardio ya fi jin daɗi da inganci. Akwai tarin kayan aikin da za su taimaka wajen haɓaka aikin motsa jiki na yau da kullun ko inganta saurin ku ta yadda za ku iya saita sabon rikodin sirri a bikin godiya na Turkiyya na shekara mai zuwa. Mun sami mafi kyawun ƙa'idodin guda 15 don taimaka muku cimma burin ku, komai matakin dacewarku. Yanzu shirya don kama bugun ku (da wayar ku) kuma mu tafi.
KYAUTA GUDA APPS GA MASU FARKO
Ga waɗanda da gaske ba su da masaniyar inda za su fara ko kuma suke neman yin aiki mafi girma na aikin yau da kullun na motsa jiki, waɗannan ƙa'idodin guda huɗu za su saita ku don yin nasara.
LABARI: Yadda ake Shiga Gudu, A cewar Koci, Marathon da Jimillar Sabon Sabon
1. Pacer
Farashin: Kyauta
Mai jituwa da: iOS da Android
Abin da yake yi:
A ainihin sa, Pacer na'urar motsa jiki ce, tana lura da matakanku a ko'ina cikin yini kuma, kamar yadda sunan ke nunawa, tafiyar ku yayin motsa jiki. Yana da kyakkyawan kayan aiki don auna matakin motsa jiki na tushe kuma ya sa ku ƙara motsawa akai-akai, na dogon lokaci ko tare da matakin ƙoƙari mafi girma. Yayin da kuke ci gaba, zaku iya bin diddigin gudu ta amfani da GPS ta wayar ku kuma ku shiga ƙalubalen rukuni don ƙarfafa ku. Hakanan akwai shirye-shiryen motsa jiki da yawa a kowane matakai, waɗanda zasu iya ba aikin motsa jiki wasu tsari da kafa bayyanannun maƙasudai masu iya cimmawa. Hakanan zaka iya haɗa asusunka na Pacer zuwa asusun Fitbit ko MyFitnessPal don cikakken hoto na lafiyar ku gaba ɗaya.
2. kujera-zuwa-5K
Farashin:
Mai jituwa da: iOS da Android
Abin da yake yi:
Daidai kamar yadda sunan ke nunawa, wannan ƙa'idar ta shafi taimaka wa masu amfani su ƙaura daga salon rayuwa zuwa aiki mai ƙarfi, tare da burin samun jin daɗin gudu (ko gudu / tafiya) kilomita 5, aka 3.1 mil, a lokaci guda. Yana jagorantar masu amfani ta hanyar motsa jiki na minti 30 guda uku a kowane mako don makonni tara, yana ƙarewa a cikin ƙalubale na 5K. Hakanan app ɗin yana lura da saurin ku, lokaci da nisa don ku iya bin diddigin ci gaban ku daga farko zuwa ƙarshe. Masu yin Couch-to-5K, Active.com, suma suna da shirye-shiryen horo daban don ku 10k kuma rabin marathon , idan kun kasance a shirye don sama ante.
3. Lokacin Tazara
Farashin: Kyauta
Mai jituwa da: iOS da Android
Abin da yake yi:
Yayin da ƙwararrun masu gudu na iya samun wannan app ɗin yana da amfani don horar da gudu ko tafiyar ɗan lokaci, kuma yana yin babban kayan aiki ga waɗanda suka fi son tafiya / gudanar da motsa jiki-aka gudu wanda ke rabe zuwa sassan tafiya da sassan tsere. Kusan kowane shirin gudu na mafari zai haɗa da kwanakin da za ku iya yin dumi ta hanyar tafiya na minti biyar, sannan ku maimaita gudu na tsawon daƙiƙa 30 sannan minti ɗaya na tafiya kafin ku ƙare tare da sanyin tafiya. The Interval Timer app yana kiyaye duk waɗannan bayanan - maimaitawa, bambance-bambancen lokaci, da sauransu - don haka zaku iya mai da hankali kan wasu abubuwa masu mahimmanci, kamar nau'in ku, numfashi daidai ko kuma kunna matsi na wasa a bango.
Samu Tazarar Tazara don Android
4. Runkoci
Farashin: Kyauta, tare da zaɓi na kowane wata don memba na Zinare
Mai jituwa da: iOS da Android
Abin da yake yi:
Runcoach yana ba da duk abubuwan yau da kullun na ingantaccen aikace-aikacen gudu-GPS yana bin diddigin ayyukanku da tattara bayanai kan nesa, saurin gudu, tsayi da makamantansu-amma ainihin zane yana fitowa daga ayyukan horarwa. Sigar ƙa'idar ta kyauta tana ba masu amfani damar shiga cikin manufa, ko wannan tsere ne mai zuwa ko kuma kawai lokaci / nisa / saurin da kuke son cim ma, tare da adadin kwanakin kowane mako da zaku iya aiwatarwa, matakin lafiyar ku da wasu ƴan wasu bayanan, da voilà! An bar ku da tsarin horarwa na musamman wanda kuma za'a iya daidaita shi yayin da kuke tafiya. Memba na Zinariya, duk da haka, yana ba masu amfani damar zuwa ainihin masu horar da masu horarwa na Track da Field waɗanda za su iya daidaita shirin ku har ma da ƙari kuma su amsa tambayoyi game da abinci mai gina jiki, rauni da dalilin da yasa wasu motsa jiki ko motsa jiki ke da taimako.
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KYAUTA GUDA APPS DOMIN MASU TSAKIYA ZUWA MANYAN GUDU
Akwai zaɓuɓɓuka da yawa ga waɗanda suka riga sun ɗauki kansu a matsayin masu tsere na yau da kullun amma suna so su zama masu daidaito, inganta lokutan tseren su ko horar da sabon ƙalubale mai gudana. Wasu suna ba da mahimman mahimman abubuwan yau da kullun yayin da wasu ke ba ku damar nutsewa cikin tarin bayanai, lambobi da ƙididdiga. Duk abin da kuka fi so, ɗayan waɗannan ƙa'idodin yakamata ya dace da lissafin.
LABARI: Sabon zuwa Gudu? Anan Ga Duk Abinda kuke Bukata Don 'Yan Miles Na Farko (& Bayan)
5. Abinci
Farashin: Kyauta, tare da zaɓin biyan kuɗin dalar Amurka kowane wata
Mai jituwa da: iOS da Android
Abin da yake yi:
Sigar kyauta ta Strava tana da ban sha'awa don bin diddigin ayyukanku (ko tafiya ko hawan keke ko hawan keke) kuma yana iya cire bayanai daga na'urorin Fitbit, Garmin, Polar da Samsung Gear, da kuma Apple Watch. Kuna iya bincika rarrabuwar ku, ganin canje-canje a cikin haɓaka har ma da kwatanta kididdigar ku zuwa abubuwan da kuka yi a baya ko wasu masu gudu don ganin yadda kuke kwatanta. Masu amfani za su iya haɗawa da abokai, shiga ƙungiyoyi masu gudana da gasa cikin ƙalubale don ci gaba da ƙwazo. Masu amfani da taron koli suna samun damar yin amfani da ƙarin bayanai masu zurfi, ikon ƙirƙira da raba hanyoyi, saita maƙasudai na al'ada da ƙarin nazarin horon ku. Oh, kuma mun ambaci Strava yana kirga ƙwararrun ƴan tsere kamar Jim Walmsley, Allie Kieffer da Gary Robbins a matsayin masu amfani? Ka sani, kawai idan kuna son ƙarin kuzari ko kuna sha'awar yadda horon fitattun ya yi kama.
6. Nike+ Run Club
Farashin: Kyauta
Mai jituwa da: iOS da Android
Abin da yake yi:
Bayan Strava, Nike + Run Club shine mafi mashahurin aikace-aikacen da ke gudana a halin yanzu. Akwai manyan dalilai guda biyu da za ku so ku zaɓi Nike+ Run Club (ko NRC a takaice) akan Strava: gudanar da jagora da shirye-shiryen horo na kyauta. Akwai fasalulluka na aikace-aikacen da aka saba gudanarwa-ikon kiyaye bayanan sirri, haɗa ƙalubale da gasa / haɗa kai da abokai-amma fasali ne guda biyu da aka ambata waɗanda ke ba NRC gaba. Mun ga cewa gudanar da shiriya ya fi amfani, tun da akwai shawarwari kan yadda za a fi gudanar da tseren 10K, yadda za a shirya gudu a cikin ruwan sama ko sanyi, gudu da motsa jiki na dan lokaci da kuma hira da shahararrun mutane kamar Shalane Flanagan, Joan Benoit. Samuelson, Sanya Richards Ross, Eliud Kipchoge. Har ila yau akwai dukkanin rukunin gudanarwa ta Andy Puddicombe na app Headspace. Hakanan zaka iya saita shirin horo na al'ada don shirya kusan kowane nisan tsere daga 5K zuwa cikakken marathon. Kuna iya zaɓar kwanaki nawa zaku iya horarwa, matakin dacewanku na yanzu da saurinku da ko kuna son haɗa horon giciye (wanda ya zo ta hanyar Ƙungiyar Koyarwa ta Nike+, app ɗin 'yar uwar NRC).
Samu Nike Run Club don Android
7. Taswirar Gudun Nawa
Farashin: Kyauta, tare da zaɓi na kowane wata biyan kuɗin MVP na Premium
Mai jituwa da: iOS da Android
Abin da yake yi:
MapMyRun ya fi dacewa ga maƙwabta ko masu tseren hanya waɗanda galibi kan farautar sabbin hanyoyi. Kuna iya amfani da ƙa'idar don bin diddigin gudu a cikin wannan lokacin (lambobi masu tarawa akan taki, nesa, tsayi da matsakaicin adadin kuzari da aka ƙone) ko koma baya shigar da hanyar ku da hannu don tantance nisan da kuka yi. Hakanan yana iya cire bayanai daga nau'ikan masu bin diddigin ayyuka kamar Garmin, Fitbit, Android Wear, Google Fit da Suunto, da sauransu. Tare da biyan kuɗin MVP na Premium, masu gudu za su iya raba wurin su tare da abokai da dangi a cikin ainihin lokaci (kyakkyawan yanayin aminci), samun damar tsare-tsaren horo na keɓaɓɓen da nutse cikin nazarin horo. Hakanan zaka iya daidaita asusunka mai gudana tare da MapMyRide don hawan keke ko MyFitnessPal don bin diddigin abinci.
8. Mai tsaron gida
Farashin: Kyauta, tare da zaɓi don a kowace shekara Runkeeper Go premium memba
Mai jituwa da: iOS da Android
Abin da yake yi:
Runkeeper yayi kama da Nike+ Run Club, tare da ɗan ƙarami, mai sauƙin amfani da dubawa da iyakataccen adadin ƙididdiga (taki, nisa, adadin kuzari da aka ƙone, da sauransu). Hakanan yana da ayyukan motsa jiki da aka ba da shawarar sau ɗaya (kodayake akwai ƙarancin zaɓuɓɓuka fiye da na NRC app) da shirye-shiryen horarwa da ake da su, da kuma ikon saita maƙasudi ko haɗa ƙalubale. Amma ainihin bambanci anan shine ikon gani da gano shahararrun hanyoyin gudu kusa da ku ko saita hanyoyin ku. Hakanan kuna samun ƙarin tare da haɓakawa Runkeeper Go, wanda ke ba ku kayan aikin don ingantaccen nazarin bayanan tafiyarku ko yin rajista don keɓaɓɓen shirin horo.
9. Platoon
Farashin: biyan kuɗin wata-wata bayan gwajin kwanaki 30 kyauta
Mai jituwa da: iOS da Android
Abin da yake yi:
Kuna iya haɗa Peloton kawai tare da kekuna na tsaye a gida, amma kamfanin na motsa jiki ya kuma yi injin motsa jiki mai wayo, Peloton Tread kuma, mafi mahimmanci, ƙirƙirar Peloton app. Ba kwa buƙatar mallakar kowane kayan aikin alamar don amfani da ƙa'idar (kodayake samun damar shiga cikin membobin Peloton All-Access). Baya ga shiryarwar tafiyar waje da zaman gudu, ƙa'idar tana ba da ƙarfi-gini, yoga, mikewa, tunani, bootcamp da azuzuwan keke (duka masu rai da waɗanda aka riga aka yi rikodi) akwai don yawo akan wayarka ko TV. Kamar yadda yake gaskiya tare da duk samfuran Peloton, bambancin anan ya fito ne daga masu koyar da Peloton waɗanda ke can don ƙarfafawa da jagorantar ku ta kowane motsa jiki. Don guje-guje na waje, wannan yana nufin zayyana tsarin tafiyar, gami da dumama, tazara ko sauye-sauye cikin sauri da sanyi mai sauƙi, da ba da kalmomi na hikima da ƙarfafawa. Kowane motsa jiki kuma yana zuwa tare da saitaccen lissafin waƙa wanda yayi daidai da ƙarfin waƙar zuwa ƙoƙarin lokacin. Muna ba da shawarar Peloton ga waɗanda suka fi son gudanar da rukuni ko shirye-shiryen da aka riga aka tsara, ingantaccen tsarin motsa jiki sama da sassauƙa, zaman tsere na kyauta.
10. Adidas Gudu
Farashin: Kyauta, tare da zaɓi na na biyan kuɗi na shekara
Mai jituwa da: iOS da Android
Abin da yake yi:
Wanda aka fi sani da Runtastic, Adidas Running yana tattara bayanai da yawa, amma kawai zai nuna muku ainihin abin da kuke son gani. Don haka, idan kuna son sanin duk tsawon lokacin da kuka sami damar kiyaye takamaiman taki, amma kada ku damu sosai game da ainihin nisan da aka rufe za ku iya saita dashboard kamar yadda kuke so. Kamar yawancin aikace-aikacen da ke cikin wannan jerin, Adidas Running yana ba da ƙalubale na mako-mako da kowane wata kuma yana sauƙaƙa haɗawa da gasa tare da sauran masu gudu. Amma ɗayan manyan abubuwan game da wannan app shine cewa shima yana da horon giciye wanda aka gina daidai a ciki don ku sami ƙarin ƙwarewar motsa jiki gaba ɗaya a cikin app guda ɗaya. Masu amfani da ƙima suna samun damar yin amfani da ƙarin tsare-tsaren horo, waɗanda aka keɓance don ku kawai, da ƙididdiga da bincike na keɓaɓɓu.
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Samun Adidas yana gudana don Android
11. Pumarac
Farashin: Kyauta
Mai jituwa da: iOS da Android
Abin da yake yi:
Dangane da ainihin ƙididdigar gudu, Pumatrac yana kiyaye abubuwa masu sauƙi, tattara bayanai akan saurin ku, tsayi, nisa da lokacinku, amma kaɗan. Koyaya, yana kuma bin diddigin bayanai kamar yanayi da lokacin rana ko ranakun mako da kuka fita don gudu. Har ma yana yin bayanin jerin waƙoƙin da kuke sauraro don ku iya tattara bayanai masu ban sha'awa game da mafi kyawun gudummuwarku tare da mafi ƙalubalanci kwanakin horo tare da taimakon makin gudu wanda ke lura da ingancin ayyukanku (duk da yake yana da ɗaki don fassarar).
12. Rock My Gudu
Farashin: .99 kowace wata na .99 kowace shekara bayan a Gwajin kyauta na kwanaki 7
Mai jituwa da: iOS da Android
Abin da yake yi:
Mafi kyau ga audiophiles da waɗanda ke son yin aiki a kan motsin su, RockMyRun na iya taimakawa haɓaka ayyukan ku kuma ya sa su fi tasiri. Zaɓi daga jerin waƙoƙi da tashoshi na kiɗa iri-iri kuma app ɗin zai dace da bugun zuwa saurin ku, yana sauƙaƙa muku ku kiyaye takamaiman adadin matakai ko bugun minti daya. Akwai nau'ikan nau'ikan nau'ikan da za a zaɓa kamar hip-hop, rock, ƙasa, reggae da pop. Hakanan app ɗin na iya aiki tare da wasu ƙa'idodin akan wannan jerin, gami da Strava da MapMyRun.
KYAUTA APPS DON TSIRA
Kamar dai yadda muke fata ba haka ba ne, gaskiyar ita ce gudu kadai yana zuwa tare da haɗari, musamman ga mata da BIPOC. Idan kun shirya yin gudu da sassafe ko kuma da daddare (ko da gaske kowane lokaci lokacin da duhu), tare da hanyar da ba ta da yawan jama'a ko kuma idan kuna son tabbatar da cewa kuna yin duk abin da za ku iya don kiyaye kanku, waɗannan ukun. apps ne babban wurin farawa.
13. RoadID
Farashin: Kyauta
Mai jituwa da: iOS da Android
Abin da yake yi:
Iyali da abokai za su iya bin hanyar gudu a cikin ainihin lokaci don tabbatar da cewa ba za ku bar hanya ba kwatsam ko kuma ku daina motsi gaba ɗaya. A zahiri, idan kun tsaya na fiye da mintuna biyar kuma ba ku amsa saƙon shiga RoadID ba, app ɗin zai sanar da lambobin gaggawar ku ta atomatik. Hakanan zaka iya saita allon kulle na al'ada tare da bayanan da suka dace don Masu Amsa Na Farko-kamar duk wani abin da ya dace da rashin lafiya ko cututtuka, nau'in jinin ku, dangin ku-idan wani hatsari ya faru.
Samu RoadID don iOS
Sami RoadID don Android
14. Kitestring
Farashin: Tafiya uku a kowane wata da lambar gaggawa ɗaya kyauta, ko tafiye-tafiye marasa iyaka da lambobin gaggawa akan kowane wata.
Mai jituwa da: Duk wani na'ura mai iya SMS
Abin da yake yi:
Abin da muka fi so game da Kitestring shine cewa kai ko abokin hulɗar gaggawa ba buƙatar samun waya mai wayo don amfani da ita. Ba kwa buƙatar saukar da komai. Kawai kai kan gidan yanar gizon Kitestring don yin rajista, sannan aika rubutu da ke nuna tsawon lokacin da kuke son shirin ya jira kafin shiga, bari mu ce mintuna 30 cikin dare ko fara tseren safiya. Bayan rabin sa'a Kitestring zai aiko muku da rubutu don shiga. Idan ba ku amsa da kalmar Ok ko kalmar sirrin shiga ku ba, Kitestring zai aika da saƙo zuwa lambobin gaggawar da kuka zaɓa. Hakanan zaka iya saita lambobin gaggawa da latsawa waɗanda zasu iya haifar da martanin gaggawa a kowane lokaci.
15. bSafe
Farashin: Kyauta
Mai jituwa da: iOS da Android
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Abin da yake yi:
Akwai hanyoyi da yawa don amfani da bSafe app dangane da abin da kuke so ko buƙata. Akwai ƙararrawa mai ƙididdigewa, wanda ke aiki daidai da Kitestring a cikin cewa dole ne ku shiga bayan ƙayyadaddun adadin lokaci ko app zai haifar da lambobin gaggawar ku. Kuna iya raba wurin ku tare da lambobin sadarwa, saita kiran waya na karya ko sa masu saiti su bi motsinku a ainihin lokacin. Hakanan zaka iya yin raye-raye ko yin rikodin bidiyo tare da danna maballin. Ko mafi kyau, zaku iya amfani da kunna murya don saita kowane zaɓin da ke sama a cikin motsi kawai idan ba za ku iya latsa SOS a zahiri ba.
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