Mikewa shine floss na duniyar motsa jiki: kun san yakamata kuyi shi, amma yaya sauƙin tsallake shi?Mikewa bayan motsa jiki yana da sauƙi musamman don sauƙaƙawa - kun riga kun saka lokaci a cikin motsa jiki, don haka yana da sauƙin dainawa lokacin da motsa jiki ya cika.
Koyaya, ko kuna gudana, horarwa mai ƙarfi ko yin HIIT, wasu shimfidawa bayan motsa jiki bayan ayyukan ku na yau da kullun zasu kawo fa'idodi na gaske.Ga duk abin da kuke buƙatar sanin game da dalilin da yasa ya kamata ku shimfiɗa bayan motsa jiki, wanda shimfiɗa don zaɓar, da kuma yadda za ku yi shi sosai.
Jennifer Morgan, masanin ilimin motsa jiki na motsa jiki a Jami'ar Jihar Ohio Wexner Medical Center, PT, DPT, CSCS, ya ce: "Daya daga cikin amfanin shimfidawa bayan motsa jiki shine cewa za ku iya inganta motsinku bayan yin aiki da tsokoki. ", Ka gaya wa kanka."Ayyukan motsa jiki na iya kara yawan jini, ƙara yawan oxygen, da kuma taimakawa wajen samar da kayan abinci ga jikin ku da tsokoki, da kuma taimakawa wajen cire sharar gida don taimakawa tsarin dawowa."
Mikewa a matsayin motsa jiki mai dumi yakamata ya mayar da hankali kan motsi masu ƙarfi, ko waɗanda suka haɗa da motsi kamar tsutsotsi, maimakon taɓa yatsun kafa kawai.Morgan ya ce motsa jiki na motsa jiki yana taimakawa a lokacin sanyi bayan motsa jiki, saboda suna iya motsa jiki da tsokoki da yawa a lokaci guda, wanda zai iya kawo muku fa'ida mafi girma.
Duk da haka, tsayin daka a tsaye kuma yana taka rawa a cikin natsuwar ku saboda yana iya kawo fa'idodin motsi, in ji Marcia Darbouze, PT, DPT, mai Just Move Therapy a Florida da kuma haɗin gwiwar 'yan mata nakasassu waɗanda suka ɗaga podcast.Darbouze ya ce bisa ga wani bita kan nau'in mikewa da aka buga a cikin Jaridar Turai na Aiki Physiology, mikewa tsaye na iya kara yawan motsin ku, kuma tunda tsokoki sun riga sun yi dumi bayan motsa jiki, yana da sauƙin samun kyau Na mikewa.
Ko da wane irin motsa jiki da kuka zaba, shimfidawa bayan motsa jiki yana da mahimmanci: Kuna so ku kawo ƙarin jini zuwa tsokoki da kuka yi aiki kawai don taimakawa wajen farfadowa da kuma hana taurin, in ji Morgan.
Yi la'akari da waɗanne tsokoki da kuke amfani da su yayin motsa jiki na iya taimakawa wajen jagorantar tsarin shimfidawa bayan motsa jiki.Ace kun gudu.Morgan ya ce yana da mahimmanci a yi motsa jiki (irin su hamstrings), quadriceps da flexors na hip (juyawa masu juyayi suna kai hari na biyu na karshe).Darbouze ya ce, kuna kuma buƙatar tabbatar da shimfiɗa babban yatsa da ɗan maraƙi.
Ee, lokacin yin horo na nauyi, tabbas kuna buƙatar shimfiɗawa bayan motsa jiki, Darbouze ya ce: "'Yan wasa masu ƙarfi suna da ƙarfi sosai."
Bayan ɗaga ma'auni don ƙananan jiki, za ku so ku motsa jiki iri ɗaya tsokoki: hamstrings, quadriceps, hip flexors, da calves.Darbouze ya ce idan kun lura da rashin daidaituwa yayin motsa jiki - alal misali, yana da wahala a gare ku ku yi ƙasa da ƙasa a gefen dama - kuna buƙatar kulawa ta musamman ga wurin da ke haifar muku da matsala.
Darbouze ya ce don horar da nauyin nauyin jiki na sama, yana da mahimmanci don shimfiɗa wuyan hannu, tsokoki na pectoral (tsokoki na kirji), latissimus dorsi (tsokoki na baya) da kuma tsokoki na trapezius (tsokoki da suka tashi daga babba zuwa wuyansa zuwa kafadu)..
Ƙaddamar da trapezius ɗin ku yana da mahimmanci ga ƙarfafa horar da mutane, saboda sau da yawa suna tsallake ƙananan ko tsakiyar trapezius.Ta ce: "Wannan na iya haifar da tsokoki na trapezius na sama su zama maƙarƙashiya, kuma kawai zai sa jikinmu ya rasa daidaito."(Maɗaukakin tarko mai sauƙi ya haɗa da sanya kunnuwanku akan kafadu.)
Duk da haka, wani muhimmin bayanin kula shi ne cewa ko da yake mayar da hankali ga yankunan da ke jin dadi zai iya taimakawa wajen jagorancin kwantar da hankali bayan motsa jiki, a gaskiya maƙarƙashiya bazai zama matsala ba.
"Idan tsokar tsoka ta yi yawa, ana la'akari da shi sosai saboda ba shi da ikon yin wani abu," in ji Morgan.Alal misali, komai nawa kuka shimfiɗa, ƙwanƙwasa ƙwanƙwasa suna jin "m," wanda zai iya nuna rashin ƙarfi na ainihi, in ji ta.Sabili da haka, kuna buƙatar tabbatar da cewa kun ƙara isassun motsa jiki na ƙarfafawa zuwa ainihin motsa jiki, maimakon ƙoƙari kawai don shimfiɗa tsokoki daga baya.
Morgan ya ce da kyau, mikewa bayan motsa jiki ya kamata ya wuce kusan lokaci guda da dumin ku-5 zuwa mintuna 10.
Amma wani abu mai mahimmanci don tunawa shine Darbouze ya ce duk wani nau'i na shimfidawa bayan motsa jiki ya fi komai kyau."Ba sai kun yi mirgina a kasa na tsawon mintuna 20 ba," in ji ta."Ko da ka yi abu daya ne ko ka yi minti 2 kana yi, abu daya ne."
Amma tsawon nawa ake ɗauka don shimfiɗa kowane lokaci?Darbouze ya ce idan kun fara farawa, 30 seconds ya kamata ya kasance lafiya, kuma yayin da kuka saba da shi, zai ɗauki kusan minti ɗaya ko fiye.
Kuna iya jin rashin jin daɗi lokacin da kuka shimfiɗa, amma ba za ku taɓa jin matsi ko zafi mai tsanani ba."Idan ka daina mikewa, ya kamata ka daina jin komai," in ji Dabz.
"Ina amfani da tsarin haske mai launin kore-rawaya-ja tare da mikewa," in ji Morgan."A karkashin hasken kore, kawai kuna jin shimfidawa, babu ciwo, don haka kuna farin cikin ci gaba da shimfiɗawa. A launin rawaya, za ku ji wani irin rashin jin daɗi a cikin kewayon 1 zuwa 4 (ma'auni na rashin jin daɗi), kuma ya kamata ku ci gaba da taka tsantsan — — Za ku iya ci gaba, amma ba kwa son yanayin ya yi muni. Duk wani 5 ko sama yana jan haske a gare ku ku daina."
Kodayake mafi kyawun shimfiɗa bayan motsa jiki da kuka zaɓa ya dogara da nau'in motsa jiki da kuka kammala, tsarin shimfiɗar Morgan na biye shine ingantaccen zaɓi don gwadawa bayan cikakken shirin horar da ƙarfin jiki.
Abin da kuke buƙata: Muddin nauyin ku, akwai kuma tabarmar motsa jiki don sa motsi ya fi dacewa.
Jagoranci: Ana kiyaye kowane shimfiɗa don daƙiƙa 30 zuwa minti 1.Don ƙungiyoyi masu gefe ɗaya (gefe ɗaya), yi adadin lokaci ɗaya a kowane gefe.
Nuna waɗannan ayyukan shine Caitlyn Seitz (GIF 1 da 5), kocin motsa jiki na rukuni da mawaƙa-mawaƙa a New York;Charlee Atkins (GIF 2 da 3), mahaliccin CSCS, Le Sweat TV;da Teresa Hui (GIF 4) , 'yar asalin New York, ta yi tseren hanya sama da 150.
Farawa a kan kowane hudu, sanya hannayenku a ƙarƙashin kafadu da gwiwoyinku a ƙarƙashin kwatangwalo.Ƙarfafa ƙwanƙwaran ku kuma ku ajiye bayanku a kwance.
Sanya hannun hagu a bayan kai tare da gwiwar gwiwar ku yana nuna hagu.Sanya hannuwanku a hankali akan hannayenku-kada ku matsa kan ku ko wuyanku.Wannan shine wurin farawa.
Sa'an nan kuma, matsa zuwa wani gefe da kuma juya zuwa hagu da kuma sama domin your gwiwar hannu nuna zuwa rufi.Riƙe na ɗan daƙiƙa kaɗan.
Komawa wurin farawa.Ci gaba da wannan aikin na tsawon daƙiƙa 30 zuwa minti 1, sannan maimaita a wancan gefen.
Lokacin da kuka fara mirgina zuwa dama, yi amfani da hannun hagu don turawa daga ƙasa kuma lanƙwasa gwiwa na hagu don kiyaye daidaito.Ya kamata ku ji wannan a cikin tsokoki na pectoral na dama.Yayin da motsinku ya ƙaru, za ku iya yin nisa da nisa kuma ku yi nisa da jikin ku.
Fara tsayawa tare da ƙafafu tare.Ɗauki babban mataki gaba tare da ƙafar hagu, sanya ku a cikin matsayi mai mahimmanci.
Lanƙwasa gwiwa na hagu, yi huhu, kiyaye ƙafar dama madaidaiciya, da yatsun kafa a ƙasa, jin shimfiɗa a gaban cinyar dama.
Sanya hannun dama a ƙasa kuma karkatar da jikinka na sama zuwa hagu yayin da kake shimfiɗa hannun hagu zuwa rufi.
Tsaya tsaye tare da ƙafar ƙafafu-nisa-bangare kuma hannayenku a gefenku.Lanƙwasa kugu, sa hannuwanku a ƙasa, kuma ku durƙusa gwiwoyi.
Tafiya hannuwanku gaba kuma shigar da babban katako.Sanya hannuwanku a ƙasa, wuyan hannu a ƙarƙashin kafadu, kuma an haɗa ainihin ku, quadriceps da hips.A dakata na daƙiƙa ɗaya.
Zauna a kan dugadugan ku ( gwargwadon yadda za ku iya ) kuma ku ninka gaba, sanya cikin ku a kan cinyoyinku.Mik'a hannuwanku a gaban ku kuma sanya goshin ku a ƙasa.Baya ga hips da gindi, za ku kuma ji wannan shimfidar kafadu da baya.
Lokacin aikawa: Agusta-23-2021