Faɗakarwar faɗakarwa: menene menene, fa'idodi da yadda yake aiki

Wadatacce

• Fa'idodi na dandamali mai faɗakarwa
• Shin faren girgiza yana aiki?
• Yadda ake amfani da shi
• Abin da za a yi don rasa nauyi

Tsarin dandamali na'urar da za'a iya samu a wasu wuraren motsa jiki kuma babban burinta shine a inganta sakamakon atisayen da aka gudanar, yana fifita karuwar karfin tsoka da juriya, sassauci da kona kitse, ban da inganta lafiya da karfafa kasusuwa .

Kayan aikin suna da injina wadanda suke samarda motsi zuwa garesu, gaba da baya a wani hanzarin gudu wanda abinda kake ji kawai girgiza ne, kasancewar ya zama dole ayi karfi na muscular ka kuma rike shi sosai dan kar ya zama ba daidai ba a duk tsawon lokacin da na'urar take yana aiki. an haɗa shi

Fa'idodi na dandamali mai faɗakarwa

Fa'idodi na dandamali na jijjiga suna da alaƙa da ƙarfi da ƙwanƙwasa tsoka da ake buƙatar yin don kauce wa daidaituwa. Don haka, wasu fa'idodin dandamalin faɗakarwar sune:

• Musclearfin ƙarfin tsoka da juriya;
• Kona kitse, yawanci kitse na visceral, wanda shine kitse da ake samu tsakanin gabobi kuma, saboda haka, yafi wahalar kawar dashi;
• Flexibilityara sassaucin tsoka;
• Yana fifita yanayin jini, yana da tasiri kan rigakafin cututtukan zuciya da jijiyoyin jini;
• Yana inganta lafiyar kashi;
• Taimaka taimaka zafi;
• Yana ƙarfafa haɗin gwiwa.

Koyaya, domin a tabbatar da fa'idodin dandamalin faɗakarwar, ana ba da shawarar cewa, baya ga atisayen da ake yi a wajen dandalin, ya kamata kuma a gudanar da wasu atisayen, saboda wannan hanyar akwai mafi ƙarfin tsoka.

Don haka, don haɓaka amfani da dandamali, dole ne a gudanar da atisaye na tsoka tare da dumbbells, ƙwallo ko maƙerin roba domin ƙarfin ƙarfi da ƙaruwa a cikin ƙarfin tsoka da gaske a cimma su. Amfani da kayan aiki kamar abin nadi na kumfa, don zamewa tsokoki cinya na baya, a saman dandamali na iya ƙara haɓakar sassauci a wannan yankin.

Tsayawa tsaye a saman dandamali bai isa ya sami duk fa'idodin ba, duk da haka yana iya zama mai amfani yayin aiwatar da raunin raunuka, ana amfani da shi a aikin likita.

Shin faren girgiza yana aiki?

Tsarin dandamali yana aiki lokacin da masanin ilimin lissafi ko kuma kwararren ilimin ilimin motsa jiki ke lura da amfanin sa don a nuna motsa jiki don haɓaka tasirin dandalin da ayyukan da aka gabatar a baya. Sabili da haka, sakamakon da aka samo ta hanyar dandamali mai girgiza ya bambanta gwargwadon matakin horo na mutum:

• Mutumin da ke zaune a tsaye a kan dakalin: maiyuwa ba ta da sakamako mai yawa, kasancewar mafi yawan lokuta ana yin ta ne wajen kula da raunin da ya faru;
• Lafiyayyun mutane waɗanda suka riga sun fara motsa jiki: suna iya samun ƙaramin ƙarfi da ƙarfin tsoka yayin yin horo a kan wannan kayan aikin, duk da haka, za a sami sakamako mafi girma ta hanyar ƙara nauyi a cikin horonsu, ba tare da buƙatar dandamali ba;
• Mai kwantar da hankali wanda ya fara horo tare da motsa jiki na motsa jiki a saman dandamali: su ne waɗanda suka sami babbar riba cikin ƙarfi da ƙarar tsoka da ƙona mai.

Na'urorin dandamali masu fahariya suna da tsada ga yawancin mutane kuma mafi yawan na'urorin tattalin arziƙi ba su da ƙarfi kuma saboda haka suna da fa'idodi kaɗan. Idan kai lafiyayye ne kuma yana son yin horo mai ƙarfi tare da dandamali mai raɗaɗi yana da kyau a ɗauki aji a gidan motsa jiki wanda ke da irin wannan kayan aikin.

Yadda ake amfani da shi

Ana nuna amfani da dandamali mai faɗakarwa yayin karatun aji a dakin motsa jiki, saboda malamin yana nuna waɗanne motsa jiki ya kamata a yi don mutum ya sami iyakar fa'idodi. Ana ba da shawarar yin aikin motsa jiki na tsoka tare da nauyi a saman dandamalin mai faɗakarwa, amma ana iya yin atisayen isometric kamar su tsugunne, katako na gaba da na gefe.

Lokacin horo bai kamata ya zama ƙasa da mintuna 30 ba, amma kowane rukuni na tsoka za a iya motsa shi kawai na mintina 6 don guje wa gajiya, wanda ke daidaita sakamakon. Duk da samun fa'idodi da yawa da kuma rashin haɗuwa da haɗari, ba a nuna amfani da dandamali mai girgiza ba idan aka yi amfani da bugun zuciya, farfadiya, yayin ciki, idan aka sanya IUD kwanan nan, larurar diski mai tsanani, idan akwai kwankwaso ko gwiwa .

Abin da za a yi don rasa nauyi

Mafi kyawun dabaru don ƙarfafa tsokoki da ƙona kitse shine yin motsa jiki zuwa matsakaiciyar motsa jiki, tare da matsakaicin bugun zuciya sama da 70% (HR max) ta hanyar atisayen motsa jiki, kamar su gudu, tuka keke ko juyawa, haɗa horo tare da motsa jiki na anaerobic. , tare da nauyi da fewan maimaitawa, kamar yadda aka saba yi a horar da nauyi.

Za a iya gudanar da atisayen rage nauyi sau 3-4 a mako, amma a koyaushe a kula kar a horar da rukunin tsoka iri daya a ranakun da ke jere, saboda kana bukatar ba da lokaci don tsokokin su huta da girma. Motsa jiki kamar Pilates shima yana taimakawa wajen ƙona kitse da haɓaka tsokoki, musamman idan ana amfani da manyan kayan aiki, waɗanda zasu iya samun juriya mai kyau, saboda maɓuɓɓugan, kamar yadda yake faruwa a cikin cadillac ko mai gyara, misali.

Bugu da kari, yana da matukar mahimmanci a kula da abinci ta hanyar cin lafiyayyun abinci, wadanda ba masana'antun ci ba, kuma a fi son cin abinci mai karamcin da ke cikin jiki. Anan ga yadda ake yin ƙananan abincin carb don samun sakamako mai sauri.