Baya da Lafiyar Spinal a PUSH azaman Rx yana jagorantar filin tare da mayar da hankali ga laser don tallafawa shirye-shiryen wasanni na matasa. The PUSH-as-Rx Tsarin shine takamaiman tsarin wasan motsa jiki wanda mai horar da ƙarfin kuzari da likitan ilimin lissafi ya tsara tare da haɗin gwiwar shekaru 40 na ƙwarewar aiki tare da matsananciyar 'yan wasa.
Shirin shine nazarin nau'i-nau'i da yawa na ƙarfin amsawa, injiniyoyin jiki, da matsananciyar motsin motsi a ainihin sa. Madaidaicin hoto mai ƙididdigewa na ƙarfin jiki yana fitowa ta hanyar ci gaba da ƙima daki-daki na ƴan wasan da ke motsi da ƙarƙashin kulawar nauyin damuwa kai tsaye.
Ana gabatar da fallasa ga raunin biomechanical ga ƙungiyarmu. Nan da nan, muna daidaita hanyoyinmu don 'yan wasanmu don haɓaka aiki. Wannan tsarin daidaitacce tare da ci gaba da gyare-gyare mai ƙarfi ya taimaka wa yawancin ƴan wasan mu su dawo cikin sauri, ƙarfi, da kuma shirye bayan rauni yayin da ake rage lokacin dawowa cikin aminci.
Sakamako suna nuna ingantacciyar ingantacciyar ƙarfin ƙarfi, saurin gudu, rage lokacin amsawa tare da ingantattun injiniyoyi masu juyi. PUSH-as-Rx yana ba da ƙwararrun ƙwaƙƙwaran haɓakawa ga ƴan wasan mu komai shekaru.
Ga mutanen da ke neman inganta lafiyar lafiyar su, shin gwajin gwajin motsa jiki zai iya gano wuraren da za a iya amfani da su da kuma taimakawa wajen kimanta yanayin lafiya da jiki gaba ɗaya?
Gwajin Lafiya
Gwajin motsa jiki, wanda kuma aka sani da kima, yana taimakawa wajen kimanta lafiyar mutum gabaɗaya da ta jiki. Ya ƙunshi jerin motsa jiki don tsara shirin motsa jiki da ya dace don lafiyar gabaɗaya da dacewa. (Ƙungiyar Ƙarfafa da Ƙarfafawa ta Ƙasa. 2017) Fa'idodin gwajin lafiyar jiki sun haɗa da:
Gano wuraren da ke buƙatar haɓakawa.
Taimakawa ƙwararru don fahimtar nau'ikan motsa jiki ne mafi aminci kuma mafi inganci.
Taimakawa auna ci gaban dacewa akan lokaci.
Ba da izinin tsari na mutum ɗaya wanda zai iya taimakawa wajen hana raunuka da kuma kula da lafiyar jiki gaba ɗaya.
Kima na iya ƙunsar gwaje-gwaje da yawa, gami da:
Gwajin abun ciki na jiki.
Gwajin damuwa na zuciya.
Gwajin haƙuri.
Yawan gwajin motsi.
Ana nufin su tabbatar da cewa mutum ba zai kasance cikin haɗarin rauni ba kuma ya samar wa mai horar da basirar da ake buƙata don kafa maƙasudin dacewa da inganci. Mutanen da ke mamakin ko gwajin dacewa zai amfane su ya kamata su tuntubi mai kula da lafiyar su.
Janar Lafiya
Kafin fara shirin motsa jiki, yana da mahimmanci a sanar da mai horar da tarihin lafiyar mutum ɗaya kuma samun amincewar da ta dace daga ma'aikacin kiwon lafiya na farko. (Wallafar Lafiya ta Harvard. Harvard Medical School. 2012) Kwararrun motsa jiki yawanci suna amfani da kayan aikin tantancewa ɗaya ko fiye don taimakawa tantance lafiyar tushen kowane mutum.
Wannan na iya haɗawa da samun ma'auni masu mahimmanci kamar tsayi da nauyi, hutun bugun zuciya/RHR, da hutun hawan jini/RBP. Yawancin masu horarwa kuma za su yi amfani da tambayoyin shirye-shiryen motsa jiki/PAR-Q wanda ya ƙunshi tambayoyi game da lafiyar gabaɗaya. (Cibiyar Nazarin Magungunan Wasanni ta Kasa. 2020A cikin tambayoyin, ana iya tambayar mutane game da magungunan da ake sha, duk wata matsala tare da juwa ko ciwo, ko yanayin kiwon lafiya wanda zai iya lalata ikon motsa jiki.
Jiki Shafi
Ƙirƙirar jiki yana bayyana jimlar kayan aikin nauyin jiki, gami da tsokoki, ƙasusuwa, da mai. Hanyoyi na yau da kullun don ƙididdige abubuwan haɗin jiki sun haɗa da:
Binciken Halittar Halittar Halitta - BIA
A lokacin BIA, ana aika siginar lantarki daga na'urorin lantarki ta tafin ƙafafu zuwa cikin ciki don ƙididdige abun da ke cikin jiki. (Lafiya Doylestown. 2024)
Waɗannan ma'aunai suna amfani da calipers don ƙididdige adadin kitsen jiki a cikin ninki na fata.
Jimiri na zuciya
Gwajin juriya na zuciya da jijiyoyin jini, wanda kuma aka sani da gwajin damuwa, yana auna yadda ingantaccen zuciya da huhu ke aiki don samar da iskar oxygen da kuzari ga jiki yayin aikin jiki. (UC Davis Lafiya, 2024) Gwaje-gwaje guda uku da aka fi amfani da su sun haɗa da:
Gwajin Gudu na mintuna 12
Ana yin gwaje-gwajen gudu na mintuna goma sha biyu akan injin tuƙi, kuma ana kwatanta yanayin motsa jiki na mutum kafin yin motsa jiki da ƙimar numfashi da zuciya bayan motsa jiki da ƙimar numfashi.
Damuwar motsa jiki
Ana yin gwajin matsananciyar motsa jiki akan injin tuƙi ko kuma babur da ke tsaye.
Ya ƙunshi amfani da na'urar lura da zuciya da cuff don auna alamun mahimmanci yayin motsa jiki.
Gwajin VO2 Max
An yi akan injin tuƙi ko kuma babur tsayawa.
Gwajin V02 max yana amfani da na'urar numfashi don auna matsakaicin adadin iskar oxygen yayin aikin jiki (UC Davis Lafiya, 2024)
Wasu masu horarwa za su haɗa motsa jiki kamar sit-ups ko turawa don auna martani ga takamaiman motsa jiki.
Ana iya amfani da waɗannan sakamakon tushen daga baya don ganin ko matakan lafiya da dacewa sun inganta.
Ƙarfi da Haƙuri
Gwajin jimiri na tsoka yana auna tsawon lokacin da ƙungiyar tsoka za ta iya yin kwangila da sakin kafin ta gaji. Gwajin ƙarfi yana auna madaidaicin adadin ƙarfin da ƙungiyar tsoka za ta iya yi. (Majalisar Amurka akan Motsa jiki, Jiminez C., 2018) atisayen da ake amfani da su sun hada da:
Gwajin turawa.
Gwajin ƙarfi da kwanciyar hankali na asali.
Wani lokaci, mai horarwa zai yi amfani da metronome don auna tsawon lokacin da mutum zai iya ci gaba da raye-raye. Ana kwatanta sakamakon da daidaikun mutane na rukunin shekaru ɗaya da jima'i don kafa matakin tushe. Gwaje-gwajen ƙarfi da juriya suna da mahimmanci yayin da suke taimaka wa mai horarwa tabo waɗanda ƙungiyoyin tsoka suka fi ƙarfi, masu rauni, kuma suna buƙatar kulawa da hankali. (Heyward, VH, Gibson, AL 2014).
sassauci
Auna sassaucin haɗin gwiwa yana da mahimmanci wajen tantance ko mutane suna da rashin daidaituwa a baya, rashin kwanciyar ƙafa, ko iyakancewa a cikin kewayon motsi. (Pate R, Oria M, Pillsbury L, 2012)
Sassauta kafada
Gwajin sassaucin kafada yana kimanta sassauci da motsi na haɗin gwiwa na kafada.
Ana yin ta ne ta hanyar amfani da hannu ɗaya don isa bayan wuya, tsakanin kafadu, da ɗayan hannun don isa bayan baya, zuwa ga kafadu, don auna nisa tsakanin hannayen. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)
Gwajin gwajin dacewa yana da fa'idodi iri-iri. Zai iya taimaka wa masu horarwa su tsara shirin motsa jiki na musamman, taimaka wa mutane su gano wuraren motsa jiki waɗanda ke buƙatar haɓakawa, auna ci gaba, da ƙara ƙarfi da juriya ga ayyukan yau da kullum, wanda zai iya taimakawa wajen hana raunuka da taimako. kula da lafiya gabaɗaya. Muna mai da hankali kan abin da ke aiki a gare ku kuma muna ƙoƙari don inganta jiki ta hanyar bincike da shirye-shiryen lafiya gabaɗaya. Wadannan shirye-shirye na halitta suna amfani da ikon jiki don cimma burin ingantawa. Tambayi ƙwararrun kiwon lafiya ko ƙwararrun motsa jiki don jagora idan kuna buƙatar shawara.
Pate R, Oria M, Pillsbury L, (Eds). (2012). Matakan motsa jiki masu alaƙa da lafiya ga matasa: sassauci. A cikin R. Pate, M. Oria, & L. Pillsbury (Eds.), Ma'aunin Jiyya da Sakamakon Lafiya a Matasa. doi.org/10.17226/13483
Ga mutanen da ke son inganta ainihin kwanciyar hankali, shin yin amfani da madaidaicin motsa jiki ko ƙwallon kwanciyar hankali zai iya taimakawa wajen inganta motsa jiki da cimma burin?
Ƙwallon Ƙarfafa Ƙwararru
Kwallon motsa jiki, ƙwallon kwanciyar hankali, ko ƙwallon Swiss wani yanki ne na kayan aikin motsa jiki da ake amfani da su a gyms, Pilates da yoga studios, da azuzuwan HIIT. (Majalisar Amurka akan Motsa jiki. 2014) An lullube shi da iska don ƙarin motsa jiki na jiki ko inganta matsayi da daidaito. Hakanan ana iya amfani dashi azaman kujera. Suna ƙara ƙalubalen kwanciyar hankali ga kusan kowane motsa jiki (Majalisar Amurka akan Motsa jiki, ND) Samun girman ƙwallon motsa jiki da ya dace da ƙarfin jikin ku da manufar zai tabbatar da ingantaccen motsa jiki.
size
Girman ƙwallon motsa jiki yakamata ya zama daidai da tsayin mutum ɗaya.
Ya kamata daidaikun mutane su iya zama a kan ƙwallon da ƙafafu a kusurwar digiri 90 ko dan kadan, amma ba kasa ba.
Ya kamata cinyoyin su zama daidai da ƙasa ko kusurwa kaɗan ƙasa.
Tare da ƙafafu a ƙasa kuma kashin baya a tsaye, ba a jingina gaba ba, baya, ko gefe, gwiwoyi ya kamata su kasance ko da tare da ko dan kadan fiye da kwatangwalo.
Samun ƙwallon motsa jiki daidai don nauyi yana da mahimmanci. Mutanen da suke da nauyi don tsayinsu na iya buƙatar ball mafi girma don kiyaye gwiwoyi da ƙafafu a daidai kusurwa. Ana ba da shawarar duba ƙimar ƙwallon ƙwallon, ƙarfinta, da tsayin daka na fashe kafin siyan.
kumbura
Mutane da yawa suna son bayarwa kaɗan a saman ƙwallon don motsa jiki. Lokacin zaune akan ƙwallon kwanciyar hankali na motsa jiki, nauyin jiki yakamata ya haifar da ɗan ƙaramin wurin zama kuma ya samar da ƙarin kwanciyar hankali. Mafi mahimmanci, yana ba da damar zama daidai a kan ƙwallon ƙafa, wanda ke da mahimmanci don yin motsa jiki tare da daidaitawar kashin baya. (Rafael F. Escamilla et al., 2016) Hauhawar farashi abu ne da ake so, amma yayin da kwallon ke da yawa, zai zama da wahala wajen daidaita jiki, ko a zaune ko a wasu wurare. Ana ba da shawarar kada a wuce gona da iri a cikin haɗarin fashewa. Ƙwallon na iya buƙatar haɓakawa lokaci-lokaci, don haka ana sayar da da yawa tare da ƙaramin famfo don wannan dalili.
Motsa jiki da mikewa
Kwallan motsa jiki suna da yawa, marasa tsada, da kayan aikin motsa jiki masu sauƙin amfani. Suna da amfani don inganta ƙarfin asali da kwanciyar hankali. Hanyoyin da za a yi amfani da su sun haɗa da:
Darasi na manufa don kunnawa na ainihi da ƙarfafawa.
A Rauni Medical Chiropractic da Aiki Clinical Medicine, mu mayar da hankali a kan abin da ke aiki a gare ku da kuma kokarin haifar da dacewa da kuma inganta jiki ta hanyar bincike hanyoyin da cikakken lafiya shirye-shirye. Waɗannan shirye-shiryen na halitta suna amfani da ƙarfin jiki don cimma burin ingantawa kuma ’yan wasa za su iya daidaita kansu don yin fice a cikin wasanninsu ta hanyar dacewa da abinci mai gina jiki. Masu samar da mu suna amfani da haɗe-haɗe don ƙirƙirar shirye-shirye na keɓaɓɓu, galibi gami da Magungunan Aiki, Acupuncture, Electro-Acupuncture, da ka'idodin Magungunan Wasanni.
Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Kunna tsoka Daga Tsakanin Motsa Jiki, Ragewa, da Matsayin Matsayi Tare da Ba tare da Ƙwallon Swiss ba. Lafiyar wasanni, 8 (4), 372-379. doi.org/10.1177/1941738116653931
Shin inganta tsarin numfashi na iya taimakawa ƙarin dacewa da inganta lafiyar gabaɗaya ga mutanen da ke tafiya don motsa jiki?
Inganta Numfashi da Tafiya
Motsa jiki lokaci ne da numfashi zai iya yin sauri kuma ya zama aiki idan ba a yi shi daidai ba. Akwai hanyar da ta dace don yin numfashi yayin motsa jiki, musamman lokacin tafiya ko saurin tafiya. Numfashin da ba daidai ba yana haifar da saurin gajiya da gajiya. Sarrafa kwararar numfashin mutum yana inganta juriya da lafiyar zuciya da jijiyoyin jini, kuma yana iya haɓaka metabolism, yanayi, da matakan kuzari. (Hsiu-Chin Teng et al., 2018) An san shi da numfashin diaphragmatic, ana amfani da shi ga waɗanda ke da ƙarancin ƙarfin huhu, kamar mutanen da ke da cututtukan huhu na huhu / COPD. Ayyukan na inganta ƙarfin huhu kuma hanya ce da aka ba da shawarar don taimakawa wajen rage damuwa.
Physiology
Lokacin motsa jiki, iskar oxygen da ake shaka tana canza adadin kuzarin da ake cinyewa zuwa makamashin da ke motsa jiki. Ana kiran wannan tsari azaman metabolism.
Lokacin da iskar oxygen ya wuce buƙatun iskar oxygen na jiki, jiki yana cikin wani yanayin aerobic. Wannan yana nufin akwai wadataccen iskar oxygen don motsa motsa jiki / motsa jiki kamar yadda akwai adadin kuzari don ƙonewa.
Idan iskar iskar oxygen ta gaza ga buƙatun iskar oxygen na jiki, jiki ya faɗi cikin wani jihar anaerobic.
Rashin iskar oxygen, jiki ya juya zuwa man fetur da aka adana a cikin tsokoki, wanda aka sani da glycogen.
Wannan yana ba da fashe mai ƙarfi na kuzari, amma an kashe man da sauri kuma gajiya da gajiya na biyo baya.
Ƙara yawan iska a ciki da waje na huhu na iya hana gajiya da wuri kuma yana taimakawa jiki ya ƙone calories yadda ya kamata. (Huhun ku da motsa jiki. Numfashi 2016)
Ingantattun Amfanin Numfashi
Mafi kyawun numfashi yana farawa tun yana jariri. Idan jariri yana numfashi, cikinsa ya tashi ya fadi. Wannan yana sauƙaƙe numfashi ta hanyar turawa da ja da diaphragm - tsoka da ke raba huhu da rami na ciki. Lokacin da jaririn ya shaka, ciki yana fadada, yana jan diaphragm zuwa ƙasa kuma yana barin huhu ya cika da iska. Lokacin da jaririn ya fitar da numfashi, ciki ya jawo ciki, yana danna diaphragm zuwa sama kuma ya tilasta iska fita. Yayin da jiki ya tsufa da ƙarfin huhu yana ƙaruwa, daidaikun mutane suna motsawa daga numfashin ciki zuwa numfashin ƙirji. Numfashin ƙirji ya ƙunshi tsokar bangon ƙirji tare da ɗan amfani da diaphragm. Numfashin ƙirji yawanci yana ba da isasshen iska don ayyukan yau da kullun amma baya cika huhu.
Wannan shine dalilin da ya sa mutane ke yin amfani da numfashin baki ko numfashi lokacin da iskar oxygen ta iyakance. Hatta wadanda ke da siffar jiki mai kyau na iya yin kasala ga kokarin da suke yi ba da gangan ba ta hanyar tsotsa cikinsu don yin sirara, suna hana kansu shaka da numfashi. Don shawo kan wannan, mutane suna buƙatar sake horar da jikinsu don kunna tsokoki na ciki lokacin tafiya. Numfashin ciki ko diaphragmatic na iya tsawaita tsawon lokacin motsa jiki yayin ƙarfafa tushen tsokoki. (Nelson, Nicole, 2012) Ta hanyar haɓaka ainihin kwanciyar hankali, daidaikun mutane zasu iya tallafawa kashin baya da kuma kula da lafiya matsayi lokacin tafiya. Wannan yana daidaita kwatangwalo, gwiwoyi, babba na baya, da kafadu, yana sa jikin ya zama ƙasa da damuwa, rashin kwanciyar hankali, da gajiya daga yanayin rashin lafiya. (Tomas K. Tong et al., 2014)
Numfashi Daidai
Inhalation yana fitar da ciki waje, yana jan diaphragm zuwa ƙasa, yana kumbura huhu. A lokaci guda, yana shimfiɗa haƙarƙarin kuma yana ƙara ƙananan kashin baya. Wannan yana tilasta kafadu da kashin ƙugiya a baya, yana ƙara buɗe kirji. Ficewa yayi ya koma baya.
Walking
Fara ta hanyar shakar da numfashi ta hanci, tabbatar da cewa tsawon lokacin shakar ya dace da lokacin fitar. Lokacin ɗaukar taki, daidaikun mutane na iya yin amfani da numfashin baki, suna riƙe da yanayin numfashi iri ɗaya. Ko da yaushe bai kamata a riƙe numfashi ba. Koyan numfashin diaphragmatic yana ɗaukar lokaci, amma matakai masu zuwa na iya zama mafari:
Shaka ta hanyar hura ciki sosai akan kirga biyar.
Bada huhu ya cika, jawo kafadu baya kamar yadda wannan ya faru.
Fitarwa ta hanyar ja maɓallin ciki zuwa kashin baya akan ƙidaya biyar.
Yi amfani da diaphragm don danna iska daga cikin huhu, kiyaye kashin baya a tsaye.
Maimaita.
Idan ba za a iya kiyaye ƙidaya biyar ba, daidaikun mutane na iya rage ƙidayar ko rage saurin tafiya. Mutanen da ke cikin siffa mai kyau na iya ƙara ƙidayar. Da farko, numfashin diaphragmatic bazai zo ta halitta ba, amma zai zama atomatik tare da aiki. Tsaya kuma sanya hannaye a kan kai idan ƙarancin numfashi lokacin tafiya. Numfashi a ciki da waje sosai kuma a ko'ina har sai numfashi ya dawo daidai.
Buɗe Lafiya
References
Teng, HC, Yeh, ML, & Wang, MH (2018). Yin tafiya tare da numfashi mai sarrafawa yana inganta juriya na motsa jiki, damuwa, da kuma ingancin rayuwa a cikin marasa lafiya na ciwon zuciya: Gwajin da bazuwar. Jaridar Turai na jinya na zuciya, 17 (8), 717-727. doi.org/10.1177/1474515118778453
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Abin da ya faru na gajiyar tsoka mai mahimmanci a lokacin motsa jiki mai tsanani da kuma iyakancewa ga aiki: rawar da aikin numfashi. Jaridar Kimiyyar Wasanni & Magunguna, 13(2), 244-251.
Shin shiga wasan da aka fi so kwanaki da yawa a mako zai iya taimakawa mutanen da ke ƙoƙarin samun dacewa ko kula da wani matakin lafiya?
Wasanni Don Fitness
Bayar da sa'o'i a cikin dakin motsa jiki na iya zama wani lokaci kamar aiki, musamman ga daidaikun mutane waɗanda suka fi son gasa ko wasanni na nishaɗi fiye da na gargajiya na cututtukan zuciya da na juriya. Ayyukan wasanni daban-daban suna buƙatar lokaci kawai, kuzari, isassun tufafi, da son yin wasa. Anan akwai ƴan wasan motsa jiki don motsa jiki waɗanda zasu iya taimakawa inganta lafiyar gaba ɗaya da lafiya.
Keke keke da Keke Dutse
Kekuna na ɗaya daga cikin mafi kyawun wasanni don dacewa. Ko a kan tituna ko hanyoyi, da sauri ko a hankali, wasan motsa jiki ne mai ban sha'awa kuma yana amfana da tsokoki na ƙafafu, musamman quads, glutes, da hamstrings. Bincike ya nuna cewa, musamman ga masu ciwon sukari, hawan keke na iya rage haɗarin mutuwa da wuri. (Mathias Ried-Larsen et al., 2021)
Akwai kekuna masu dacewa don kowane shekaru da matakai.
Masu farawa suna farawa da fararren hanyoyi.
Matsakaici zuwa matakan ci gaba na iya shiga hawan keke na hanya da kuma hawan dutse.
Gasar tseren keken kan hanya ko dutse don daidaikun mutane da ke neman gasa.
Wasannin Racket
’Yan wasan racket suna kewayo daga kowane zamani da matakan motsa jiki, matakin shiga zuwa gasa sosai, kuma duk suna ba da motsa jiki mai ƙarfi.
Wasannin racket sun yi niyya ga tsokoki a baya, kafadu, hannaye, ƙirji, quads, glutes, hamstrings, da ainihin.
An kuma nuna wasanni na Racquet don rage haɗarin mutuwar cututtukan zuciya. (Pekka Oja et al., 2017)
Haɗa hakan tare da juriya, saurin gudu, daidaito, da ƙarfin da ake buƙata don yin gasa, kuma mutane da sauri za su ga yadda waɗannan wasanni biyu za su iya ba da motsa jiki mai ban mamaki yayin da suke ƙone ton na adadin kuzari.
Golf
Domin golf ya zama wasan motsa jiki, dole ne mutane su yi tafiya duk ramukan yayin ɗaukar ko tura kulake.
Abin da ake buƙata shi ne takalma masu goyon baya.
Yin tafiya cikin kwas na iya samun fa'idodin kiwon lafiya da yawa, gami da lafiyar zuciya da jijiyoyin jini. (AD Murray et al., 2017)
Golf wasa ne da mutane za su iya shiga kowane mataki na rayuwa.
Water Sports
Jirgin ruwa, kwale-kwale, kayak, da kwale-kwale na iya ba da mafita ta dacewa ga mutanen da ke jin daɗin waje. Wadannan wasanni suna kara yawan bugun zuciya, suna inganta juriyar tsoka da ƙarfi, kuma suna ƙone calories masu tsanani. (Thomas Ian Gee et al., 2016)
iyo
Ayyukan da ke buƙatar tsokoki na sama da na ƙasa don yin aiki tare suna da matsayi mai girma a wasanni don dacewa. Yin iyo shine cikakken aikin motsa jiki na jiki ga duk wanda ke neman fita mai ƙarfi da gasa wanda ke buƙatar ƙarfi da jimiri.
Yin iyo na iya zama wasanni na tsawon shekara tare da matakan gasa iri-iri.
Koyarwar Triathlon
Koyarwar Triathlon shine ga 'yan wasa na rayuwa da ke neman inganta jimiri da ƙarfi da masu farawa motsa jiki waɗanda ke buƙatar burin; wasa ne na ƙarshe don dacewa.
Gudu, kekuna, da yin iyo tare suna ƙalubalantar kowane tsoka kuma yana haɓaka haɓakar motsa jiki da motsa jiki. (Naroa Etxebarria et al., 2019)
Akwai wani abu don kowane matakin motsa jiki, daga gajeriyar gasa zuwa ga cikakken abubuwan Ironman.
Kwallon kwando da wasan kwallon raga
Ƙwallon kwando da wasan volleyball suna ba da fa'idodin jiki na motsa jiki mai wahala. Wadannan wasanni suna buƙatar sprinting, pivoting, da tsalle, wanda ke shiga tsarin zuciya da jijiyoyin jini kuma yana ƙarfafa kowane tsoka. Yin wasan ƙwallon ƙafa a cikin yashi yana sa tsokoki suyi aiki tuƙuru.
Duk wasanni biyu sun dace da yawancin matakan dacewa.
Ana ba da shawarar masu farawa su koyi dabarun asali kuma su bi ta horo kafin su matsa zuwa wasanni ko ashana.
Duk wasanni biyu suna buƙatar motsi akai-akai, ƙara haɗarin haɗari rauni, don haka yana da mahimmanci a koyi abubuwa masu mahimmanci.
Yi magana da mai ba da lafiya kafin fara sabon motsa jiki na yau da kullun ko ƙara sabon aiki zuwa tsarin motsa jiki.
Raunin Wasannin Lumbar
References
Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Ƙungiyar Kekuna Tare da Duk-Dalilin da Mutuwar Cutar Zuciya A Tsakanin Mutanen da ke da Ciwon sukari: Binciken Binciken Turai game da Ciwon daji da Nazarin Abinci (EPIC). JAMA likitan ciki, 181(9), 1196-1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Ƙungiyoyi na takamaiman nau'ikan wasanni da motsa jiki tare da duk-dali da mace-mace-cututtuka na zuciya: nazarin ƙungiyar 80 306 manya na Burtaniya. Jaridar Birtaniya na likitancin wasanni, 51 (10), 812-817. doi.org/10.1136/bjsports-2016-096822
Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphors, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Dangantaka tsakanin golf da kiwon lafiya: nazari mai zurfi. Jaridar Burtaniya na likitancin wasanni, 51(1), 12–19. doi.org/10.1136/bjsports-2016-096625
Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Bincika Tasirin Ayyukan Horar da Ƙarfin Ƙarfin Jirgin Ruwa akan Ƙarfi da Ƙarfafa Ƙarfi da Ƙarfafa Kwarewar 2,000 m. Jaridar Kinetics na ɗan adam, 50, 167-177. doi.org/10.1515/hukin-2015-0153
Etxebarria, N., Mujika, I., & Pyne, DB (2019). Horowa da Shirye-shiryen Gasa a Triathlon. Wasanni (Basel, Switzerland), 7(5), 101. doi.org/10.3390/wasanni7050101
Ga daidaikun mutane da ke horar da tseren marathon mai nisa da/ko abubuwan da suka faru, za su iya mai da hankali kan gina tushen tafiya, sannan haɓaka nisan nisan ci gaba yana taimakawa yanayin jiki don shiri gabaɗaya?
Horon Tafiya Mai Nisa
Horon yana taimaka wa mutane su kasance cikin kwanciyar hankali da aminci don tafiya mai nisa da abubuwan da suka faru.
Ya kamata horo ya mayar da hankali kan gina tafiyar tafiya da haɓaka nisan nisan a hankali.
Mutane da yawa suna buƙatar juriya, ba sauri ba, kuma suna son gina ƙarfin tunani don yin tafiya na sa'o'i a kan tsayin daka.
Don rage haɗarin raunin horo, ana ba da shawarar haɓaka jimlar nisan mil a mako / nisan tafiya mafi tsayi a kowane mako zuwa ƙasa da 10% ana ba da shawarar.
Hakanan ya kamata daidaikun mutane su horar da su sanya kayan da ake sawa yayin tafiya mai nisa.
Horon na iya ɗaukar watanni kaɗan.
Kasancewa da tsari yana ba da damar lokaci don gyarawa da gina sabon tsoka, samar da jini, da juriya.
Misali Shirye-shiryen Horon
Ana ba da shawarar bin tsarin horon marathon don gina nisan mil da ƙayyade ingantacciyar ruwa, abinci mai gina jiki, da kayan aiki don tafiye-tafiye na kwanaki da yawa. Duk da haka, dole ne daidaikun mutane su gina kwanaki masu tsawo na baya-baya a cikin zaman horon su don tantance duk wata matsala ko matsalolin da ke haifar da tafiya mai nisa a kwanakin baya-baya.
Misali Tsare-tsaren Horon Tafiya
Jadawalin Tafiya/Tafiya na Kwanaki da yawa
13 mil a kowace rana / kilomita 21
Yi amfani da wannan shirin don gudun marathon ko wasu tafiye-tafiye na kwanaki da yawa tare da tuddai da filaye na halitta waɗanda ke buƙatar jakar baya.
Horon Tafiya Marathon
26.2 mil / 42 kilomita
Wannan zai sanya jiki yayi tafiya mai nisa.
Lokacin horo na nisan mil 31 zuwa 100 / kilomita 50 zuwa 161, mafi tsayin nisa don yin horo bai kamata ya buƙaci wuce mil 20 zuwa 25 ba,
Ya kamata a yi waɗannan aƙalla sau biyu watanni kafin marathon ko taron.
Tafi wata kafin taron zuwa nisan mil 12.4/20-kilomita.
Gear
Dukkanin tufafi, takalma, allon rana, jakunkuna, da dai sauransu, dole ne a gwada su akan tsawon kwanakin horo kafin taron.
Ganin yanayin da ƙasa, shirya abin da za a buƙata da cirewa.
Gwada abubuwa, kamar yadda mutane ba sa so su yi mamakin abin da ba a sani ba a taron. Daga kai zuwa yatsan hannu, gwada kayan aikin, gami da:
Zaɓi takalma ko takalman tafiya kuma saka su a cikin dogon kwanakin horo don karya su kuma tabbatar da yin aiki.
Yakamata a gwada jakunkuna a cikin tsawon kwanakin horo don tabbatar da cewa ana iya ɗaukar su cikin kwanciyar hankali a nesa mai nisa kuma suna da ƙarfin da ya dace.
Zaɓi yadudduka masu laushi waɗanda ke ba da damar fata ta shaƙa da sanyi, musamman a ƙarƙashin yadudduka. (Justin De Sousa et al., 2014)
Mutane da yawa za su so su sa kayan aiki irin na masu yawo na marathon idan tafiya za ta kasance a kan titi ko kwalta.
Mutane na iya canza kayan aikin su idan hanyar ba ta kan hanya ko kuma lokacin yanayi daban-daban. Nemo abin da sauran masu tafiya mai nisa suka sa a hanya ɗaya ko taron.
Mutane na iya haɗawa da abokan tafiya ta hanyar kafofin watsa labarun ko samun amsoshin tambayoyin da ake yi akai-akai akan gidan yanar gizon taron ko inda aka nufa.
Hakanan daidaikun mutane na iya tuntuɓar darektan taron ta gidan yanar gizo ko kafofin watsa labarun.
Gina Jiki
Daidaitaccen abinci mai gina jiki na wasanni zai shirya jiki don aikin jimiri.
Misali, ana ba wa mutane shawarar bin abincin da ya ƙunshi 70% carbohydrates, furotin 20%, da mai 10%.
Ka guji cin abinci mai gina jiki, saboda suna iya haifar da matsalolin ruwa da damuwa da kodan a ƙarƙashin yanayin tafiya na juriya. (Marta Cuenca-Sánchez et al., 2015)
Horar da ruwa, abubuwan sha na wasanni, abinci, da kayan ciye-ciye da ake ɗauka a wurin taron, kuma kada ku kauce musu yayin taron.
Ana buƙatar ruwa na kilomita 20 kuma a ƙarƙashin abubuwan da suka faru, amma maye gurbin electrolyte abin sha na wasanni na iya zama mafi kyau don tafiya mai tsawo.
Narke ko barin wasu sukari na iya zama da sauƙi a cikin ciki.
A sa kayan ciye-ciye an riga an shirya su kuma a yi musu lakabi don lokutan da za a ci.
Mutane da yawa suna buƙatar cin mai da furotin don nisan ultramarathon - wannan na iya zuwa daga haɗuwar sawu, sandwiches na man gyada, da sandunan cakulan tare da goro.
Ana iya samar da Carbohydrates ta gels na wasanni ko sandunan makamashi.
Ana ba da shawarar don guje wa samfuran da aka yi don ɗan gajeren nesa da wasanni masu ƙarfi kamar yadda zasu iya haifar da matsalolin narkewa yayin tafiya mai nisa.
Tsara Tafiya
Tsari yana farawa ta hanyar kafa maƙasudai. Abubuwan la'akari sun haɗa da:
Lokacin shekara
distance
sufuri zuwa taron
Bukatun saurin aukuwa
Altitude da tudu profile
Climate
An shawarci mutane da su:
Shirya ta hanyar binciken hanyoyi da hanyoyi.
Yi nazarin taswirar kwas don sanin ayyukan da ake bayarwa a kan hanya da abin da mutane dole ne su kawo.
Yi tafiya mai nisa ba tare da taron tallafi ba.
Tuntuɓi mutanen da suka yi tafiya.
Sanin ƙasa da wuraren gabaɗayan rana, tsaunuka, tudu, hanyoyin halitta, da inuwa.
Idan zai yiwu, fitar da kwas ɗin don sanin shi.
Mutane da yawa suna iya samun ƙa'idodin da aka ƙera don hanyarsu.
Yin Hutu da Hutu
Ya kamata hutu na yau da kullun ya zama gajere - yin amfani da gidan wanka, cin abun ciye-ciye, shayarwa, ɗaure takalma, ko blisters.
Jiki na iya yin ƙarfi da sauri yayin hutu kuma ya ɗauki mintuna da yawa don dawo da tafiyar tafiya bayan dogon hutu.
Shawarwari na iya kasancewa yin hutun tafiya maimakon, wanda ke nufin ci gaba da tafiya amma a cikin saurin tafiya.
Kulawa na Kulawa
Mutane da yawa za su sami abin da ke aiki a gare su game da takalma, takalma, safa, da dai sauransu, a tsawon kwanakin horo don hana blisters da raunuka. Ana ba da shawarar gwada dabaru daban-daban, waɗanda suka haɗa da:
Kaset na wasanni
Kushin toshewa
Sprays
Lubricants
Wicking da/ko safa mai leda biyu
Moleskin
Tsaya a alamar farko na haushi tare da tafiya kuma likitan ƙafar ƙafa tare da tef, bandeji, ko kowace hanya mafi kyau.
An gina jikin don tafiya. Tsare-tsare da horo yadda ya kamata kafin yin tafiya mai nisa ko na kwanaki da yawa zai tabbatar da tseren marathon mai aminci da jin daɗi.
Matsar Da Kyau, Rayuwa Mafi Kyau
References
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Tasirin rigar masana'anta mai danshi akan abubuwan da suka shafi ilimin lissafi da fahimta yayin motsa jiki mai zafi a cikin zafi. Ayyukan ergonomics, 45(6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Matsalolin da ke tattare da cin abinci mai gina jiki mai gina jiki: tasirin satiating da lafiyar koda da kashi. Ci gaba a cikin abinci mai gina jiki (Bethesda, Md.), 6(3), 260-266. doi.org/10.3945/an.114.007716
Ga mutanen da suka fara ɗaukar nauyi, raka'o'in motoci suna da mahimmanci don motsin tsoka. Za a iya gina ƙarin raka'a na motoci na iya taimakawa wajen ƙarfafa ƙarfi da kula da ƙwayar tsoka?
Raka'ar Motoci
Ƙungiyoyin motoci suna sarrafa tsokoki na kwarangwal kuma sune karfi a bayan kowane motsi na jiki. (CJ. Heckman, Roger M. Enoka 2012)
Wannan ya haɗa da motsi na son rai kamar ɗaga nauyi da motsi na son rai kamar numfashi. Lokacin ɗaga abubuwa da ma'auni, jiki ya dace da buƙatun naúrar mota, ma'ana dole ne daidaikun mutane su ƙara nauyi don ci gaba.
Dauke nauyi akai-akai yana horar da jiki don samar da ƙarin raka'a na motoci da ƙarfi.
Gabaɗaya jagororin suna ba da shawarar ɗaga ma'auni ga duk ƙungiyoyin tsoka biyu zuwa uku waɗanda ba a jere ba a mako.
Daidaitawa yana taimakawa wajen kula da ƙwayar tsoka.
Ci gaba na yau da kullun yana ƙara haɗarin plateauing.
Menene Su
Motsa jiki yana kara karfin tsokar jiki, yayin da zaman zama da rashin aiki ya raunana su. Naúrar mota ita ce tantanin jijiyoyi guda ɗaya / jijiya wanda ke ba da jijiyoyi don shigar da rukunin tsokoki na kwarangwal. Neuron yana karɓar sigina daga kwakwalwa wanda ke motsa duk zaren tsoka a cikin wannan rukunin motar don haifar da motsi.
Tsokoki sun ƙunshi nau'ikan fiber daban-daban.
An haɗa su zuwa kasusuwa tare da nama mai haɗi, wanda ya fi ƙarfin tsoka.
Ƙungiyoyin motoci da yawa suna tarwatse a cikin tsoka.
Ƙungiyoyin motar suna taimakawa wajen tabbatar da ƙarfin ƙwayar tsoka yana yada a ko'ina cikin tsoka.
Ƙungiyoyin motoci suna da girma daban-daban kuma suna aiki daban-daban dangane da inda da abin da suke yi.
Ƙananan raka'a na mota za su iya shigar da zaruruwa biyar ko goma kawai. Misali, don lumshe ido ko shashasha.
Manyan motocin motsa jiki na iya ƙunsar ɗaruruwan zaruruwan tsoka don motsi ko tsalle.
Yadda Suke Aiki
Yawan raka'a da aka kunna ya dogara da aikin. Ƙarfin ƙwayar tsoka yana buƙatar ƙarin. Koyaya, ana buƙatar ƙananan raka'a don cim ma motsi ga daidaikun mutane waɗanda ke kashe ƙarancin ƙoƙari.
Yarjejeniyar
Da zarar naúrar ta karɓi sigina daga ƙwaƙwalwa, zaruruwan tsoka suna yin kwangila lokaci guda.
Ƙarfin da aka samar ya dogara da raka'a nawa ake buƙata don cim ma aikin. (Purves D. et al., 2001)
Misali, ɗaukar ƙananan abubuwa kamar alkalami da takarda yana buƙatar raka'a kaɗan kawai don samar da ƙarfin da ake buƙata.
Idan ana ɗaukar katako mai nauyi, jiki yana buƙatar ƙarin raka'a saboda ana buƙatar ƙarin ƙarfi don ɗaukar nauyi mafi nauyi.
Jiki na iya haifar da ƙarin ƙarfi tare da tsokoki masu ƙarfi.
Wannan yana faruwa a lokacin da ake ɗaga nauyi akai-akai da kuma ɗaukar nauyin tsokoki tare da nauyi fiye da yadda za su iya ɗauka.
Ana kiran wannan tsari da daidaitawa.
karbuwa
Manufar ɗaga nauyi shine ƙalubalanci tsokoki don su dace da sabon ƙalubalen kuma suna girma cikin ƙarfi da taro. Ƙungiyoyin motoci babban ɓangare ne na tsarin daidaitawa. (Dr. Erin Nitschke. Majalisar Amurka akan Motsa jiki. 2017)
Yayin da mutane ke ci gaba da aiki, ikonsu na samar da ƙarin ƙarfi yana ƙaruwa kuma ƙungiyoyi suna kunna sauri.
Wannan yana sa motsi ya fi dacewa.
Mutane da yawa na iya ƙara ɗaukar aikin naúrar mota ta hanyar ƙara ƙalubalen nauyi ga tsokoki.
Ci gaban yana haifar da ƙwaƙwalwar motsi.
An kafa dangantaka tsakanin kwakwalwa, tsokoki, da na'urorin mota ko da mutum ya daina aiki. Hanyoyin har yanzu suna nan komai tsawon lokacin da mutum ya tashi.
Lokacin komawa zuwa horo, jiki zai tuna yadda ake hawan keke, yin kullun bicep, ko squat.
Duk da haka, tsokoki ba za su sami ƙarfin irin ƙarfin da ake buƙatar ginawa ba tare da juriya wanda zai iya ɓacewa.
Ƙwaƙwalwar motsi ce ta rage.
Horon Soja da Kulawa na Chiropractic: Mahimman Ayyuka
Ga mutanen da suka yanke shawarar fara motsa jiki don dacewa da lafiya, tafiya wuri ne mai kyau don farawa. Shin tsara jadawalin motsa jiki na iya taimaka wa ɗaiɗaikun su ci gaba da motsa jiki na yau da kullun da haɓaka juriya da saurin sauri?
Jadawalin Shirye-shiryen Motsa Jiki
Duk da yake kowane adadin tafiya yana amfanar lafiya, ɗaiɗaikun mutane na iya ƙara fa'idodin ta hanyar tafiya fiye da mako ko ta hanyar haɓaka taki. Tafiya gaggauwa na mintuna 30 a kowace rana, jimlar minti 150 a kowane mako, masana kiwon lafiya sun ba da shawarar don rage haɗarin cututtukan zuciya, bugun jini, ciwon sukari, da sauran yanayi. (Cibiyoyin Kula da Cututtuka da Cututtuka. 2022)
Mutanen da ke da yanayin lafiya mai gudana yakamata suyi magana da likitan su kafin fara kowane sabon shirin motsa jiki.
Ana ƙarfafa masu farawa su mai da hankali kan yin amfani da ingantaccen yanayin tafiya da dabara don haɓaka ƙarfi da juriya akai-akai.
Inganta abinci kuma ya zama dole don kyakkyawan sakamako.
Mutane na iya gina kyawawan halaye na tafiya ta hanyar bin diddigin tafiya.
jadawalin
ABUBUWAN YIN LA'AKARI
Mutane na iya tafiya a waje, a cikin gida, ko a kan wani zane.
Saka takalman motsa jiki da tufafi masu dacewa.
Duba yanayin tafiya.
Yi tafiya cikin sauƙi na mintuna biyu kafin ɗaukar gudu.
Makon Farko
Misalin yadda jadawalin motsa jiki na tafiya zai iya kama, amma ana ba da shawarar tuntuɓar ƙwararrun mai horarwa don haɓaka tsarin motsa jiki na musamman.
Fara da tafiya na mintuna 15 a cikin sauƙi mai sauƙi.
Tafiya kwana biyar a makon farko.
Gina al'ada mai lafiya shine burin, don haka daidaito yana da mahimmanci.
Ƙara minti biyar, don haka lokacin tafiya yana ƙaruwa a hankali.
Ko kuma, daidaikun mutane na iya ƙara ƙari a wasu kwanaki, sannan ranar hutu ta biyo baya.
Manufar mako-mako - 80 zuwa 100 mintuna
Mako Na Uku
Ƙara ƙarin mintuna biyar tare da kowane zama, don haka tafiya yana ƙaruwa zuwa minti 25.
Manufar mako-mako - 100 zuwa 125 mintuna
Mako Na Hudu
Ƙara wasu mintuna biyar don ƙara tafiya zuwa minti 30.
Manufar mako-mako - 120 zuwa 150 mintuna
Mutanen da suka ga kowane mako yana da wahala ana ba da shawarar su maimaita wancan makon maimakon ƙara lokaci har sai sun sami damar ci gaba ta zahiri. Da zarar sun sami damar yin tafiya na mintuna 30 a lokaci guda cikin kwanciyar hankali, daidaikun mutane suna shirye don motsa jiki iri-iri na motsa jiki don ƙara ƙarfi da juriya. Shirin tafiya na mako-mako zai iya haɗawa da:
Tsawon tafiya
Tafiya mafi girma
Tafiya-girgiza
Gudun Tafiya na Farko
Makasudin mutum yakamata ya kasance cikin gaggawar tafiya don cimma matsakaicin motsa jiki mai ƙarfi. Wannan shine ƙarfin da ke da alaƙa da mafi yawan fa'idodin kiwon lafiya.
IFM's Find A Practitioner tool is the most referral network in the Functional Medicine, halitta don taimaka wa marasa lafiya gano Aiki Magunguna a ko'ina cikin duniya. IFM Certified Practitioners an jera farko a cikin sakamakon bincike, da aka ba su ilimi mai yawa a cikin Magungunan Aiki
