Shin Yin Jigogi Yana Hana Rauni?

Kowace dakin motsa jiki tana da hujja iri ɗaya: idan ka miƙa jiki kafin ka yi motsa jiki, za ka guji yin rauni? Amsar a taƙaice ita ce, shimfiɗa jiki da kanta ba ta yin abin da yawancin mutane suke tsammani, amma hakan ba ya nufin cewa ba ta da amfani. Ga abin da muka sani, da abin da ba mu sani ba, da kuma abin da ya cancanci lokacinka.

Abin da bayanan suka nuna

Ƙaddamarwa kafin horo, inda kake riƙe matsayi na 20 zuwa 30 seconds, yana da tasiri mai ban mamaki a kan raunin rauni. Bincike mai yawa da ya shafi dubban sojoji, masu gudu da kuma 'yan wasa na wasanni na rukuni sun gano cewa rukunin da suka miƙa da kuma rukunin da ba su yi ba sun ƙare da irin wannan raunin.

Ga raunin da ya faru da yawan amfani da shi, sakamakon kusan babu shi. Ciwon jijiyoyin Achilles, ciwon a gaban gwiwa, karyewar damuwa da ƙwanƙolin wasan tennis suna zuwa ne daga kilomita da yawa ko yawan kaya a cikin ɗan gajeren lokaci, ba daga gajeren tsoka ba. Babu adadin gyaran shimfidawa da ke tsalle daga kilomita 20 zuwa 45 a mako a cikin makonni biyu.

Akwai wata banda da za a ambata: A wasanni da yawa na gudu da kuma sauye-sauye masu wuya, shimfiɗa yana nuna ƙananan sakamako akan tsokoki na tsokoki. Ko a wannan yanayin ma, sakamakon ya fi ƙarfin da ake samu daga horo.

Abin da doguwar motsa jiki ke yi

Yana ƙara yawan motsinka a yanzu. Bayan 'yan mintoci kaɗan na aiki a zahiri zai ba ku digiri 10 zuwa 20 a kwatangwalo ko kafada. Wannan sakamako na ɗan lokaci ne, na minti 10 zuwa 30 idan ba ka yi wani abu ba. Ƙari ga haka, yana rage jin cewa ka yi kusa da wani abu, wanda hakan yana da muhimmanci idan hakan ya hana ka yin kwanciya a ƙasa.

Ƙarshen: yin doguwar motsa jiki fiye da dakika 60 a kowane tsoka kafin a yi iyakar aiki yana rage ƙarfi da iko da kashi 1 zuwa 5 cikin ɗari na minti goma masu zuwa. A kan wani nauyi uku a cikin squat cewa na iya zama bambanci tsakanin mai kyau rep da kuma rasa daya. Idan ka nace a kan aiki na tsaye a gaba, kiyaye riƙewa a ƙarƙashin 30 seconds kuma bi da akalla minti 5 na motsi mai motsi.

Warming-up wanda auna aiki

Abin da ke rage raunin da ke cikin binciken shi ne haɗuwa da dumi: sauƙi na gudu, motsi mai motsi, daidaitawa da kuma saukowa. Ƙungiyoyin da suke yin wannan sau biyu zuwa uku a mako na minti 15 zuwa 20 sun ba da rahoton kusan kashi 30 cikin ɗari na raunin da ya rage gaba ɗaya, kuma raunin gwiwa mai tsanani har zuwa kashi 50 cikin ɗari.

Tsarin motsa jiki yana ɗaukar minti 8 zuwa 10:

1. Mintuna 3 zuwa 5 na motsa jiki mai sauƙi, har sai kun yi gumi kaɗan kuma numfashin ku ya karu sosai.
2. Motsi mai motsi, 8 zuwa 12 maimaitawa a kowane gefe: kafafu suna motsawa gaba da baya da gefe zuwa gefe, tafiya tare da juyawa na jiki, da'irar hannu, cat-cow, 10 nauyin jiki squats.
3. Ramp-up saita zuwa ga aiki nauyi: Babu komai, sannan 40, 60 da kashi 80 na nauyin aikinka don 3 zuwa 5 reps kowane. Wannan shi ne sashi mafi amfani na warming-up kuma sashe mutane tsallake mafi.

Ƙarfi yana kāre mutum fiye da sassauci

Idan kana son mafi girma a cikin haɗarin rauni, shi ne horo na ƙarfin ta hanyar cikakken motsi, musamman aikin eccentric, ma'anar ƙaddamar da ƙaddamarwa.

• Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙ: da kuma 2 zuwa 3 sets na 4 zuwa 6 reps, 1 zuwa 2 sau a mako. Shirye-shiryen da aka gina a kusa da wannan motsa jiki sun nuna kusan kashi 50 cikin dari na raunin hamstring.
• Ƙungiyar ta Romania ta mutu: da kuma Saiti uku na maimaitawa 8 tare da saukar da mataki na 3 na biyu.
• Ƙananan ƙwai suna girma, zaune da tsaye: Saiti uku na maimaitawa 12, masu amfani ga Achilles da ƙasan kafa.
• Ƙungiyoyin Bulgarian da aka raba: da kuma Saiti uku na maimaitawa 8 a kafa, zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin zurfin
• Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙ ƙin ƙirar ƙirar ƙirar ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin: da kuma Saiti biyu na maimaitawa 15, sau 2 zuwa 3 a mako idan ka matsa sama da kai sau da yawa.

Abu na biyu mai muhimmanci shi ne ci gaba. Ƙara yawan kilomita da ake yi a mako ko kuma yawan jirgi da ake ɗauka a mako da kashi 10 cikin ɗari kuma ka ɗauki mako ɗaya da ya fi sauƙi a kowane zagaye na huɗu. Bugu da ƙari, barci na awa bakwai zuwa tara da kuma gina jiki na gram 1.6 zuwa 2 a kowace kilogram na nauyin jiki a kowace rana suna da amfani sosai ga jijiyoyinka fiye da kowane motsa jiki.

Lokacin da tsaye stretching ne har yanzu daraja shi

Yana da kyau idan motsi yana da wuya, alal misali idan diddigenka ya tashi a lokacin da kake kwance ko kuma idan ba za ka iya kaiwa sama ba tare da ka tanƙwara baya ba. A wannan yanayin riƙe 30 zuwa 60 seconds da tsoka, 2 zuwa 3 sau a mako, bayan horo ko a matsayin kansa 10-minti block. Don canji mai dorewa, kasafin kuɗi minti 5 zuwa 10 na jimlar lokaci ta rukunin tsoka a mako a cikin makonni 6 zuwa 8.

Bayanan kula: shimfiɗa ba ya kawar da ciwon bayan horo. Sakamakon da aka auna yana da kusan maki 1 a sikelin maki 100, wanda ba za ku ji ba. Yin tafiya da kuma cin abinci da ya dace zai taimaka.

Lokacin da za ka je wurin likita

Ba kowane ciwo ba ne yake bukatar ganawa, amma waɗannan ba za su jira ba:

• Kun ji ko ji wani ƙwanƙwasawa a cikin tsoka ko haɗin gwiwa, tare da ciwo mai zafi da rashin iya ɗaukar nauyi.
• Rashin kumburi, ƙwanƙwasawa ko rashin daidaituwa da ke bayyana a cikin 'yan sa'o'i na farko.
• Ciwo wanda bai inganta ba bayan makonni 2 na hutawa da rage nauyi, ko kuma wanda ya fi muni mako bayan mako.
• Ƙarƙashin ƙyama, numbness ko rauni yana tafiya a hannun ko kafa.
• Ciwon haɗin gwiwa tare da zazzabi, ja da fata mai dumi a kan haɗin gwiwa.
• Ciwon kirji, ƙyalli ko rashin sani a lokacin aiki, ko da kai yaro ne.

Gajerun bayanai

• Ƙaddamarwa kafin horo ba ya rage raunin da ya dace, musamman ma raunin da ya wuce kima.
• Yin motsa jiki na minti 8 zuwa 10 tare da motsi masu motsa jiki da kuma saitin saiti yana da tasiri sosai.
• Yin motsa jiki na motsa jiki, kamar su yin kwalliya ta Nordic sau biyu zuwa uku na maimaitawa 4 zuwa 6 sau biyu a mako, shi ne mafi kyawun kariya da kake da ita.
• Ka riƙe jiki bayan ka yi motsa jiki, a yi hakan na dakika 30 zuwa 60 a kowane tsoka, sau biyu zuwa sau uku a mako, kuma idan ka kasa motsa jiki sosai.
• Ciwo da ke ci gaba fiye da makonni 2, ko kuma yana zuwa tare da kumburi, ƙuƙwalwa ko rauni, yana buƙatar likita, ba ƙarin shimfiɗa ba.