Madaxa Saldhigga: Waxyaabaha ay qabato, sida loo isticmaalo iyo cidda ay faa'iido u leedahay

Mashiinka saldhiga waa mid ka mid ah mashiinada yar ee kor u qaada garaaca wadnaha isla markaana si dhab ah u buuxiya nabaradaada iyo dhinacyadaada isla waqtigaas, iyada oo aan saameyn ku yeelan orodka. Taasi waa sababta ay dadku u jecel yihiin ama ay si toos ah ugu maraan. Labada xaaladoodba sababta ayaa caadi ahaan isku mid ah: waxay u isticmaalaan si khaldan.

Waxa uu runtii sameeyaa madaxa jaranjarada

Kor u qaadista jaranjarada waa shaqo ku dhow oo kaliya oo isku dheelitiran muruqyada ayaa gaaban marka ay kugu riixayaan kor, ma jirto marxalad aan caadi ahayn sababtoo ah talaabada ayaa hoos u socota halkii aad hoos u dhigi lahayd. Taasi waa sababta 30 daqiiqo oo aad ku socoto jaranjarada ay aad ugu xanuun badan tahay 30 daqiiqo oo aad ku socoto hoos u dhac, iyo sababta ay ugu dhib badan tahay inaad maalinta xigta kor u qaaddo.

Shaqaalaha ugu waaweyn waa gluteus maximus iyo quadriceps, oo ay ku caawiyaan dhallaan iyo hamstrings. Xooggu wuxuu si macquul ah u socdaa qiyaastii 4 METs oo gaabis ah 40 tallaabo daqiiqaddii ilaa 9 METs ama in ka badan 80 tallaabo daqiiqaddii.

Tirada saxda ah ee 80 kg qof: xawaaraha dhexdhexaadka ah ee 55-65 tallaabo daqiiqaddii waxay gubaa qiyaastii 9-11 kcal daqiiqaddii, marka 270-330 kcal nus saac. Qofka miisaanka 60 kg leh oo isla xawaarahaas ku socda wuxuu ku dhow yahay 7-8 kcal daqiiqaddii, ama 210-240 kcal. Tirada ku qoran qalabka xakamaynta badanaa waa 10-20% sare, maxaa yeelay ma oga miisaanka jirkaaga ama inta aad ku tiirsan tahay gacmaha.

Waxa uu sameeyaa madaxa jaranjarada ma aha samee: dhisida muruqyada ama xoogga ugu badan haddii aad horay u qaadatay. waa mashiin qaboojiyaha oo si fiican u dhaca lugaha, ma aha mid beddelaya jiifka.

Farsamada: shan qalad oo dilaya saameynta

1. Ha ku xirnaanin gacmaha. faraha si ay u dheelitiraan, ma aha in ay gacanta ku qabsadaan. Qabashada waxay qayb ka mid ah miisaanka jirkaaga ku wareejineysaa gacmahaaga waxayna hoos u dhigeysaa kharashka tamarta ee dhabta ah 20-25%. Haddii aad u baahato qabasho adag si aad u sii joogtid, xawaarahaagu waa mid aad u degdeg ah hoos u dhig 10-15 tallaabo daqiiqaddii.
2. Lugaha oo dhan ku dheji talaabada. Cagtaada waa inay ku fadhiisataa saldhiga, ee ha ka xirneyn gadaasha. Marka aad si joogto ah ugu fuushanayso cagaha cagahaada waxay ku xad dhaaftaa cagaha iyo jiirka Achilles. Haddii aad rabto inaad ka shaqeyso lo'da, samee si ula kac ah 60-90 ilbiriqsi, maaha 25 daqiiqo oo dhan.
3. jirka oo toosan, oo jilibka yaryar. 5-10 darajo oo hore u jiif ah oo ka soo jeeda bowdada waa hagaagsan tahay; dib u soo jeedin iyo gacmahaaga ku tiirsan qalabka ma aha marka mashiinka ayaa shaqeynaya, adiga maahan.
4. Tallaabooyin buuxa. Tallaabooyinka yaryar ee dhakhso badan ayaa u muuqda kuwo cajiib ah laakiin waxay isticmaalaan muruqyo yar oo ka yar masaafo gaaban. 55 tallaabo oo buuxa daqiiqaddii waxay ka fiican tahay 85 tallaabo oo kala badh ah.
5. Iska dhaafista laba tallaabo hal mar waxay xoojineysaa dhabarka iyo jilbaha sidoo kale. Isticmaal sida qalab: 3-4 blocks oo 45-60 seconds ah oo ku jira fadhiga, ma aha qaabkaaga caadiga ah.

Saddex borotokool oo daboolaya 95% baahiyaha

1. waa in la ilaaliyaa. Shaqada aasaasiga ah

20-30 daqiiqo 50-60 tallaabo daqiiqaddii, wadnaha oo ku dhawaad 60-70% ugu badnaan, xawaare aad weli ku hadli karto weedho shan ama lix eray ah. Laba ilaa saddex jeer usbuucii. Tani waa nooca aad sameyso maalinta ka danbeysa tababarka lugaha ama sida tababarka wadnaha ee gooni ah.

2. waa in aad ka faa'iidaysatid. Waqtiga kala-goynta

5 daqiiqo oo diirimaad ah oo 40 tallaabo daqiiqaddii ah, ka dibna 8 wareeg oo 60 ilbiriqsi ah oo 75-85 tallaabo daqiiqaddii ah iyo 90 ilbiriqsi oo 40-45 tallaabo daqiiqaddii ah. dhammayso shan daqiiqo oo qaboojin ah. Qiyaastii 30 daqiiqo oo dhan. Hal mar, ugu badnaan laba jeer usbuucii, mana aha isla maalinta la sameeyo jiifka culus.

3. Wax badan oo la sameeyo. Qalabka wax lagu dhammeeyo ee kor u qaadista kadib

10-15 daqiiqo 45-55 tallaabo daqiiqaddiiba isla markaaba ka dib fadhiga culeyskaaga. Intaa waa ku filan in lagu daro 120-180 kcal, wax yar in la cuno si loo soo kabsado.

Horumarinta: Ha kordhinin xawaaraha todobaad kasta. Marka hore ku dar waqtiga (20 → 25 → 30 daqiiqo saddex toddobaad), ka dibna kor u qaad 5 tallaabo daqiiqaddii.

Haddii aad dooranayso inta u dhaxaysa 45 daqiiqo 45 tallaabo daqiiqaddii iyo 20 daqiiqo 70 tallaabo daqiiqaddii labaad waa had iyo jeer waqtiga ugu fiican haddii farsamadaadu ay ka badbaado 20 daqiiqo.

Cidda ay u abaal marinayso

• Dadka jilbaha, suulka ama cagaha ay ka caroodaan orodka ma jiro marxalad soo degid ah, sidaa darteed culeyska wadajirka ayaa aad u hooseeya.
• kuwa qaada oo aan rabin in jimicsigu uu cunayo cagahooda, maadaama aysan jirin wax xamuul ah oo abuuri kara inta badan dhaawaca muruqyada.
• Qof kasta oo isu diyaarinaya socodka, kor u kaca, ama imtixaanada shaqada ee aad si dhab ah ugu fuusho culays.
• Dadka waqti yar: 20 daqiiqo oo aad ku socotid jaranjarada waa qiyaastii kharashka tamarta ee 35-40 daqiiqo oo aad ku socotid wadada fudud.

Kuwa aanay wax faa'iido ah ka helin, ugu yaraan weli ma ahan.

• Haddii jaranjaradu ay ku xanuunsato agagaarka ama hoosta jilbaha nolol maalmeedka, mashiinkaani wuxuu sii xoojinayaa halkii uu ku hagaajin lahaa.
• Haddii aad qabtid dhibaatooyinka dheelitirka ama madax xanuun in aad ka dhacdo jaranjarada dhaqdhaqaaqa ma aha dhacdo yar.
• Haddii cabirka calooshaadu yahay hadafkaaga kaliya, garabka iyo jilitaanka dhimashada ee rumayska ayaa wax badan ka qabanaya halkii unug oo waqti ah.
• Haddii aadan kor ugu kici karin saddex dabaq adigoon joogsan, halkaa ka bilow: 5-10 daqiiqo 35-40 tallaabo daqiiqaddii kadibna dhis.

Goorta la raadsado dhakhtar

Jooji kalfadhiga oo iska hubi haddii waxan soo baxaan:

• xanuunka laabta, cadaadiska ama xannibaadda, gaar ahaan haddii uu ku faafayo daanka, qoorta ama gacanta bidix;
• hurdo la'aan, madax xanuun daran ama garaacis wadne oo aan joogsan daqiiqado yar kadib markaad nasato;
• neefta oo aan ku habooneyn dadaalka aad sameyneyso;
• xanuunka jilbaha ama xanuunka Achilles ee soconaya in ka badan laba toddobaad, bararka oo bararka ka duulaya ama jilbaha oo dareemaya in uu xiran yahay.

Ka hor intaadan bilaabin, waxaa macquul ah inaad la hadasho dhakhtar haddii aad qabtid cudur wadne ah, cadaadis dhiig oo aan la xakamayn karin (waxaan dhihi karnaa, si joogto ah ka sarreeya 160/100), sonkorow oo dhibaatooyin ah, ama haddii aad ka weyn tahay 40 sano oo aadan tababar sameynin dhowr sano.

Qoraalka gaaban

• Mashiinka saldhiga wuxuu gubtaa qiyaastii 9-11 kcal daqiiqaddiiba qof 80 kg ah 55-65 tallaabo daqiiqaddiiba, iyadoo saameyn yar ku leh kala-goysyada.
• Haysashada gacan-qabka ayaa yareynaya kharashka tamarta ee dhabta ah 20-25% faraha si loo dheelitiro, wax kale ma jiraan.
• Lugaha oo dhan tallaabo, jirka toosan, tallaabooyin buuxa; laba-mar kaliya 45-60-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba-laba
• Saddex nidaam: 20-30 daqiiqo oo salka ah, 8x60/90 daqiiqo oo kala-goysyada ah, 10-15 daqiiqo oo dhammaystiran kadib qaadista.
• xanuunka laabta, qufaca ama xanuunka jilbaha oo soconaya in ka badan laba toddobaad waa inaad joojisaa oo aad dhakhtar la tagtaa.