Me Yasa Ba Za Ku Taba Tsallake Kwanan Bayan Aikinku ba
Wadatacce
- Fa'idodin Aiki Cool-Downs
- Yana sarrafa jinin ku bayan motsa jiki.
- Yana rage jinkirin bugun zuciyar ku lafiya.
- Yana hana rauni.
- Yana ƙara sassaucin ku.
- Darussan Sanyi don Ƙara zuwa Ayyukan Aikinku na Bayan-Aiki
- Bita don
Ofaya daga cikin manyan masu laifi don tsallake aikinku? Rashin samun isasshen lokaci. Wannan ba wai kawai yana fassara zuwa azuzuwan da aka rasa da zaman horo ba, amma galibi yana nufin lokacin da kuke yi gudanar da zuwa wurin motsa jiki, kun fi son yanke sasanninta (kamar maimaitawa, saiti, shimfidawa, dumama, da sanyi) don adana ɗan lokaci mai daraja.
Amma idan ya zo ga motsa jiki na motsa jiki bayan motsa jiki, da gaske kuna cutar da jikin ku ta hanyar tsallake shi. Saukowa daga, ka ce, gudu ko da'irar Tabata ta hanyar rage motsin ku da rage yawan bugun zuciyar ku a hankali zai iya taimaka muku samun sauki cikin sauki, da kuma kara lafiyar zuciya a kan lokaci, bisa ga binciken da aka buga a cikin mujallar. Jaridar Motsa Jiki akan Layi.
Fa'idodin Aiki Cool-Downs
Ci gaba da karantawa don ƙarin koyo game da wasu ƙarin dalilan da yasa bai kamata ku tsallake sanyin motsa jiki ba.
Yana sarrafa jinin ku bayan motsa jiki.
Motsa jiki yana taimakawa jinin ku yana gudana, don haka tsayawa da sauri zai iya haifar da hawan jinin ku da sauri. Lokacin da hawan jini ya sauko da sauri, zai iya sa ku ji walƙiya, wanda shine dalilin da ya sa Heather Henri, MD, farfesa a fannin likitanci a Jami'ar Stanford, ya ba da shawarar sanyaya ƙasa na kusan mintuna shida bayan kun gama motsa jiki. Suma kuma haɗari ne, saboda wannan tasirin da ke haifar da kwararar jini zai iya haifar da haɗuwa da jini a cikin ƙananan sassan jikin ku, wanda ke jinkirta dawowa zuwa zuciyar ku da kwakwalwar ku, bisa ga binciken da Majalisar Amurka kan motsa jiki ta yi. Motsa jiki mai sanyi, don haka rage yawan lactic acid. Yin amfani da farfadowa mai aiki (nan akwai wasu misalan motsa jiki na farfadowa) don rage ƙoƙari a hankali, za ku iya ƙara ƙarfi da jimiri a lokacin zagaye na gaba, kuma. Wannan shine ainihin dalilin da yasa bai kamata ku huta gaba ɗaya tsakanin saiti yayin aikinku ba.
Yana rage jinkirin bugun zuciyar ku lafiya.
Zazzabin jikinka na ciki yana ƙaruwa yayin motsa jiki, wanda ke nufin jijiyoyin jini sun faɗi kuma zuciyarka tana buga sauri fiye da yadda aka saba. Yana da mahimmanci a hankali, kuma a dawo da bugun zuciyar ku lafiya bayan motsa jiki, in ji Dokta Henri. Tsallake sanyi da sauke bugun zuciya ba zato ba tsammani na iya ƙara damuwa a zuciyarka, bisa ga binciken da aka buga a mujallar. Frontiers of Medical and Biological Engineering. Gwada rage motsin ku daga, misali, saurin motsa jiki na rawa zuwa hankali, gudu zuwa yawo, ko motsa jiki na plyometric zuwa motsi da ƙafafu biyu a ƙasa, in ji Deborah Yates, ƙwararren darektan motsa jiki na ƙungiyar don Bay Club a Silicon Valley.
Yana hana rauni.
Haɗa motsa jiki mai sanyi da shimfiɗa bayan motsa jiki na iya taimakawa hana raunin da ya faru, kuma hakan yana zuwa ga ƴan wasan motsa jiki da ƙwararrun ƴan wasa iri ɗaya. Yatsu, damuwa, da hawaye a cikin ƙananan baya, gyare-gyare na hip, gwiwoyi, hamstrings, da quadriceps wasu daga cikin raunin da ya fi dacewa, in ji Yates. Don haka, za ku so ku mai da hankali kan haɓaka filayen tsoka, waɗanda ke cikin tashin hankali yayin aikin motsa jiki, don cimma cikakkiyar motsin ku.
"Ayyuka kamar shimfidawa, jujjuya kumfa da motsa jiki motsa jiki babban kayan aikin murmurewa ne don rage rauni," in ji ƙwararren mai horarwa, kocin abinci, da ɗan wasan Isopure Briana Bernard. (PS Karanta labarin ban mamaki na Bernard game da yadda ta yi asarar fam 107 kuma ta sami sabon hali akan dacewa da rayuwa ta hanyar motsa jiki.)
Yana ƙara sassaucin ku.
Mafi kyawun lokacin yin aiki akan sassaucin ra'ayi shine lokacin da jikinku ya cika dumi kuma kuna karya gumi. Amma a maimakon yin tsalle daga mashin ɗin kuma shiga kai tsaye zuwa cikin yatsan yatsa, masana sun ba da shawarar yin farko da farko. Wannan na iya rage haɗarin rauni, rage ciwon baya, da haɓaka wasan motsa jiki, in ji Tanja Djelevic, mai ba da horo na motsa jiki na Crunch, a cikin "6 Active Stretches Ya Kamata Ku Yi." Timeauki lokaci don irin wannan motsa jiki mai sanyi zai iya ƙara sassauƙan ku da motsi a kan lokaci, wanda ake tunanin zai taimaka wajen guje wa hawayen tsoka, ciwon baya, da matsalolin haɗin gwiwa. (Har yanzu kuna mamakin wanne ne mafi mahimmanci, motsi ko sassauci? Gano. Amsar na iya ba ku mamaki.)
Darussan Sanyi don Ƙara zuwa Ayyukan Aikinku na Bayan-Aiki
Bernard ya ce "Ayyukan kwantar da hankali suna da mahimmanci bayan kowane horo ko ƙarfin motsa jiki." Anan, ta raba biyar daga cikin abubuwan motsa jiki da ta fi so da kuma shimfidawa waɗanda ke aiki ga kowane irin motsa jiki. Ta ba da shawarar yin waɗannan motsi nan da nan bayan motsa jiki yayin da tsokokin ku ke da ɗumi. Duk abin da kuke buƙata shine bango, robar kumfa, da ƙaramin ƙwallo.
Ƙunƙarar Kumfa na sama-zuwa ƙasa:
A. Kwance a ƙasa yana fuskantar sama, sanya abin nadi a ƙarƙashin ƙananan baya. Sanya hannaye a bayan kai; gwiwar hannu waje.
B. Yi tafiya da ƙafafu gaba yayin da abin nadi na kumfa yana birgima ta tsakiyar baya, babba-baya, sannan kafadu; tsayawa a tsokoki na tarko (tsokoki a ciki na kafada daga wuyanka, ta cikin baya na sama). Tafi a hankali.
C. Tafi ƙafafunku a baya, mirgine roƙon kumfa zuwa wuri na farawa.
D. Maimaita sau da yawa kamar yadda ya cancanta
Maraƙi da Hamstring Wall Stretch:
A. Tsaya ta fuskantar bango. Ɗauki ƙafar dama a ƙasa kuma sanya yatsun dama akan bango, yayin da kake ajiye hagu a ƙasa.
B. Tare da madaidaiciyar ƙafar dama, jingina gaba cikin bango don jin shimfidawa daga ƙashin ƙugu, ta hanyar maraƙi, zuwa diddige ku. Rike nan don 20 seconds.
C. Maimaita a gefe.
Miƙa Quad:
A. Tsaya tare da ƙafafuwar faɗin kafada. Karkace gwiwa ta dama, kuma kai baya da hannun dama don kama saman ƙafar dama.
B. Cire diddige dama zuwa ga ƙwanƙwasa dama, yayin da ake ajiye ƙashin ƙashin ƙugu da ƙuƙumi don hana kirɓar bayan baya. Rike don 20 seconds.
C. Maimaita a gefen oposite.
Ƙirji-Buɗe bango:
A. Tsaya ta fuskantar bango, daidai a kusurwa. Sanya duka cikin hannun dama da tafin hannunka sama da bango.
B. Juya sauran jikin ku zuwa hagu (daga bango) don jin shimfiɗa ta gaban hannun dama daga bicep, ta kafada, zuwa ƙirji. Rike don 20 seconds.
C. Maimaita a gefe.
Lacrosse Ball MotsiMotsa jiki:
A. Ku kwanta a bayanku a ƙasa ku sanya ƙaramin ƙwallo mai ƙarfi - kamar lacrosse ko ƙwallon tennis - ƙarƙashin tsokar tarkon ku na dama.
B. Armaga hannunka na dama sama zuwa rufi tare da tafin hannunka yana fuskantar ciki. Pivot tafin hannunka don haka babban yatsanka ya fuskanci ƙasa, sannan a hankali ka ɗaga hannun dama zuwa ƙasa. Tashi yana kan matsayin farawa. Maimaita sau 5.
C. Mirgine ƙwallo ƙasa da inci ɗaya a bayanku, tsayawa lokacin da kuka sami wani wuri mai taushi. Maimaita tsarin motsi, ɗagawa da rungumar hannu sau biyar.
D. Maimaita jerin, ƙwallo mai motsi, ɗagawa/rage hannu kamar yadda ya cancanta. Maimaita a gefen hagu.