Menene "12-3-30" Aikin motsa jiki?

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Ko yana keto da Whole30 ko CrossFit da HIIT, babu musun cewa mutane suna son yanayin lafiya mai kyau. A yanzu, da alama kowa yana jin hayaniya game da wasan motsa jiki na "12-3-30", wanda tasirin rayuwa Lauren Giraldo ya kirkira.

Halayen kafofin watsa labarun ta fara raba motsa jiki a tashar ta YouTube a cikin 2019, amma ba ta shiga hoto ba har sai ta buga shi zuwa TikTok a watan Nuwamba.

Ma'anar motsa jiki abu ne mai sauƙi: Kuna tsalle a kan injin tuƙi, saita karkata zuwa 12, kuma kuyi tafiya na minti 30 a mil 3 a kowace awa. Giraldo ya fito da dabarar ta hanyar abin da ya faru, in ji ta YAU a wata hira.

"Ni ba mai tseren gudu ba ne, kuma gudu a kan injin ba ya yi min aiki," kamar yadda ta shaida wa kafar labarai. "Na fara wasa tare da saitunan, kuma a lokacin, matattarar motsa jiki na yana da karkata 12 a matsayin max. Miliyon uku a cikin awa ɗaya yana jin daidai, kamar tafiya, kuma kakana koyaushe tana gaya min cewa mintuna 30 na motsa jiki a rana duk abin da kuke bukata.Haka aka fara haduwa." (Mai alaƙa: Yawan motsa jiki da kuke buƙata gabaɗaya ya dogara da manufofin ku)

Amma ya ɗauki ɗan lokaci kafin Giraldo ya yi aikin motsa jiki a cikakken iko, ta ci gaba da faɗa YAU. "Tabbas dole ne in yi aiki har zuwa mintuna 30," in ji ta. "Ba zan iya jurewa ba tare da rasa numfashi na kuma fara tafiya ta hanyar hutu bayan mintuna 10 ko 15."

Bayan gina ƙarfin ta da yin motsa jiki kusan kwana biyar a mako, Giraldo ta yi asarar fam 30 kuma ta sami damar rage nauyi tsawon shekaru biyu, ta bayyana a faifan bidiyon ta na TikTok. "Na kasance ina tsoratar da gidan motsa jiki kuma ba abin motsawa bane, amma yanzu na san ina yin wannan abu ɗaya kuma ina jin daɗin kaina," in ji ta a cikin shirin. "Kuma ina sa ran hakan, lokaci na ne." (Mai Dangantaka: Budaddiyar Wasika Ga Mata Masu Jin Kamar Ba Su Cikin Gym ɗin)

Sauƙin motsa jiki na "12-3-30" na Giraldo yana jin daɗi. Amma idan kuna rayuwa irin ta zaman lafiya, wataƙila ba kyakkyawan ra'ayi ba ne ku yi tsalle a kan maƙalli kuma ku magance irin wannan muguwar ƙima na dogon lokaci kai tsaye daga jemage, in ji Beau Burgau, ƙwararren ƙwararre da ƙwararre kan kwaskwarima (CSCS). ) kuma wanda ya kafa GRIT Training.

Burgau ya ce: "Tafiya a kan karkata na iya zama da wahala a jikinka sosai." "Kuma yin shi a kan matakin-12 karkata don mintuna 30 madaidaiciya yana da yawa. Dole ne ku tabbatar cewa kuna haɓakawa zuwa irin wannan ƙarfin don guje wa rauni da wuce gona da iri na gabobin ku da tsokoki." (Masu alaƙa: 12 nasihu na motsa jiki don mafari, matsakanci, da ƙwararrun motsa jiki)

Wannan yana da mahimmanci musamman ga mutanen da suka yi kiba ko sababbi don samun lafiya, in ji Burgau. "Ya kamata ku iya tafiya a kan ƙasa mai faɗi na tsawon mintuna 30 kai tsaye kafin ku ƙara kowane nau'i na karkata a kan injin tukwici," in ji mai horon. Da zarar kun ƙware hakan kuma ya fara samun sauƙi, za ku iya ci gaba, amma cikin ra'ayin mazan jiya, in ji shi.

Burgau ya ba da shawarar cewa masu farawa su fara daga matakin-3 karkata kuma su yi tafiya na ɗan gajeren lokaci-wataƙila ma kamar mintuna biyar ko 10, gwargwadon matakin lafiyar ku. "A hankali a gina har zuwa wannan alamar na minti 30, idan wannan shine burin ku, kafin ku hau kan ante," Burgau ya nuna. Wannan ci gaba a hankali na iya ɗaukar ku ko'ina daga makonni da yawa zuwa ƴan watanni, in ji shi. "Zai zama daban ga kowa," in ji shi. (Mai Alaƙa: Alamomin Gargaɗi na Cewa Kuna Matse Kanku da Wuya a Gym)

Wata hanyar da za a gina har zuwa "12-3-30" motsa jiki shine ƙara yawan karkatar da ku a kan abin hawa da kusan kashi 10 cikin ɗari a kowane mako, in ji Duane Scotti, DPT, Ph.D., ƙwararren likitan ƙwararrun ƙwararrun ƙwararrun ƙwararrun likitoci da kuma wanda ya kafa. na SPARK Physical Therapy.

Kamar yadda yake tare da yawancin motsa jiki, tsari shima mahimmanci ne. Lokacin tafiya zuwa tudu, a zahiri kuna cikin tashin hankali, in ji Burgau. "Yana gajartar da kirjin ku da tsokoki na pec kuma yana kara tsawo da baya da tsokar tsoka," in ji shi. Ma'ana, ƙila yanayin ku zai kasance cikin haɗari bayan ɗan lokaci. "Dole ne ku tabbatar cewa kafadunku sun dawo, zuciyarku ta shiga hannu, kuma ba ku yin kida da baya," in ji Burgau. "Idan a kowane lokaci kuna jin ƙafarku ta baya ta ɓaci, ku daina." (Masu alaƙa: Kurakurai guda 8 da kuke yi)

Kodayake wasan motsa jiki na treadmill yana da babbar hanya don farfado da bugun zuciya da ƙona kalori, ba lallai bane wani abu da yakamata ku yi kowace rana, in ji Burgau. "Kamar dai tare da kowane motsa jiki, da gaske bai kamata ku kasance kuna yin shi baya-baya-baya kowace rana har tsawon makonni a ƙarshe," in ji shi. "Bambanci yana da mahimmanci." Scotti ya yarda, yana ba da shawarar cewa masu farawa suna nufin yin aikin motsa jiki ba fiye da sau biyu ko uku a mako ba. (Mai Alaƙa: Shin Yana da Kyau Yin Aikin Aiki A Kowace Rana?)

Yayin yin motsa jiki na 12-3-30 (ko gyare-gyaren da aka ambata), za ku iya sa ran yin aiki da tsokoki tare da bayan kafafunku, da kuma tsokoki na baya, in ji Scotti. Waɗannan sun haɗa da tsokokin ku na spinae (wanda ke gudana tare da kashin baya), gluteus maximus, hamstrings, da idon sawu. "Idan kuna murƙushe irin waɗannan tsokoki da tsokoki akai-akai, musamman lokacin da kuke yin babban ƙarfi, motsa jiki na tushen karkata, kuna jefa kanku cikin haɗari ga kowane irin raunin da ya faru, kamar Achilles tendonitis, plantar fasciitis, ciwon gwiwa gaba ɗaya. , da tsage-tsalle, ”in ji Scotti.

Don haka yana da mahimmanci a canza abubuwa, in ji shi. Ko da Giraldo ya fada YAU cewa ta fara ƙara wasan motsa jiki tare da horar da nauyi da sauran motsa jiki tunda yanzu tana jin daɗin jin daɗin motsa jiki.

Hanya mafi kyau don guje wa rauni, Scotti ya ce, shine shimfiɗa, shimfiɗa, shimfiɗa. "Yana da matukar muhimmanci a dumama jiki da kunna [tsokokin ku] kafin yin irin wannan motsa jiki," in ji shi. Ganin yadda harajin wannan aikin zai iya zama, Scotti ya ba da shawarar yin aƙalla mintuna biyar na shimfida ƙarfi kafin kuma mintuna biyar na ƙanƙantar da jiki daga baya. Ya kara da cewa: "Tabbatar cewa kuna rike shimfida na aƙalla daƙiƙa 30-60 kowanne." (Mai dangantaka: Hanya mafi kyau don Mikewa Kafin da Bayan Aiki)

A ƙarshen rana, idan burin ku shine rage nauyi, Burgau ya ce akwai sauran hanyoyin da yawa don isa can. "Ina gwagwarmayar ba da shawarar ci gaba har zuwa matakin-12 karkata zuwa mintuna 30," in ji shi. "Ba lallai ba ne kawai idan akwai wasu ƙananan motsa jiki masu tasiri waɗanda ke da tasiri daidai."

Burgau ya kara da cewa "Ni babban mai goyon baya ne na yin duk abin da ya motsa ku." "Yin komai ya fi zama akan kujera. Amma yana da mahimmanci a sanar da kai kuma a tabbatar kana cikin koshin lafiya. Mabuɗin don rage nauyi shine daidaituwa, don haka nemo wani abin da kuke jin daɗin yi wanda baya cutar da dogon zancen ku. lafiya."

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