Shawarar da aka samu ga yawancin Amurkawa tun ajin motsa jiki na makarantar firamare ta daɗe tana ƙarfafa ɗumamawa koyaushe kafin motsa jiki da sanyaya bayan. Amma a hakikanin gaskiya, mutane da yawa - ciki har da wasu 'yan wasa masu mahimmanci har ma da wasu masu horar da kansu - sun zubar da waɗannan abubuwa, sau da yawa a cikin sha'awar lokaci ko neman babban aikin motsa jiki, in ji Jim White, mai horar da kansa, mai cin abinci da kuma mai Jim White Fitness & Studios na Nutrition a Virginia Beach da Norfolk, Virginia. "Mutane suna shagaltuwa kawai, kuma suna tsallake ɗumi da sanyi," in ji shi.
Amma, masana sun yarda cewa ɗumamawa kafin motsa jiki shine maɓalli mai mahimmanci don samun mafi kyawun lokacin ku a cikin dakin motsa jiki. Kirsten von Zychlin, kwararre a fannin motsa jiki kuma mai horar da 'yan wasa tare da Jameson Crane Sports Medicine Institute a Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio ta ce "Wasu mutane na iya tserewa da rashin samun dumi, musamman ma lokacin da suke kanana." "Amma yayin da muke tsufa, tsokoki da sauran nama masu laushi suna raguwa. Don haka dumama aiki hanya ce mai kyau don shirya jikinmu don motsi da rage haɗarin rauni. "
1. Rike shi gajere da haske.
von Zychlin ya ce "Ayyukan dumama ya kamata su kasance 10 zuwa 15 mintuna a cikin tsawon lokaci kuma a kammala ba fiye da minti 10 ba kafin fara aikinku ko motsa jiki," in ji von Zychlin. "Fara da ayyuka masu sassauƙa da ci gaba zuwa matsayi mafi girma, sauri-sauri da ƙungiyoyi masu fashewa kamar yadda ya dace."
Ta kara da cewa idan motsa jiki naku wasa ne, to "ciki har da takamaiman ayyuka na wasanni suna tsara hanyoyin jijiyoyi da kunna neuromuscular. Watau, yana farkar da hanyoyin ƙwaƙwalwar ƙwayar tsoka da kuka haɓaka kuna yin wasanku.
Misali, idan kuna gudanar da aikin motsa jiki, fara da ƴan sauƙaƙan ƙwanƙwasa na aikin fasaha ko yin iyo a hankali don dumama tsokoki kuma ku shirya don babban saitin.
Idan za ku gudu, fara da tafiya kuma a hankali ƙara taki don dumama ƙafafunku kuma a hankali ƙara bugun zuciyar ku. Idan kuna wasan ƙwallon kwando tare da wasu abokai, gudanar da wasan motsa jiki mai haske don sa jinin ku ya motsa kafin wasan.
2. Yi tsauri - ba a tsaye ba - mikewa.
Idan kun shiga cikin dakin motsa jiki na White, tabbas za ku ga aƙalla ƴan mutane suna yawo da hannuwansu kamar Frankenstein. Hakan ya faru ne saboda suna yin dumi mai kyau mai suna "Frankenstein," inda suke shura kafafunsu sama don haɗuwa da hannayensu yayin tafiya. Hakanan yana ba da shawarar bugun gindi, da'irar hannu da sauran motsi waɗanda ke shimfiɗa tsokoki a hankali. Abin da kuke so ku guje wa kafin motsa jiki: a tsaye hamstring ko wasu shimfidawa lokacin da tsokoki suka yi sanyi.
Bincike ya nuna cewa irin wannan motsi na iya rage ƙarfin ku a cikin motsa jiki da kansa, in ji Moran.
Torres ya yarda cewa tsayin daka - ko motsi na tushen motsi - kafin motsa jiki shine hanyar da za a bi, "amma a koyaushe a adana tsayin daka don bayan motsa jiki. Mikewa tsaye kafin motsa jiki lokacin da jiki yayi sanyi a zahiri yana ƙara haɗarin rauni, "kuma an tabbatar da shi don rage ƙarfi da ƙarfin tsokar."
Mikewa tsaye shine abin da mutane da yawa ke tunanin a matsayin hanyar farko ta mikewa. Abubuwa kamar lanƙwasawa don taɓa yatsun ƙafar ƙafa da riƙe wannan matsayi na daƙiƙa 30 ko ja hannunka a kan ƙirjin gwargwadon yadda za ka iya kuma riƙe wannan matsayi na daƙiƙa 30 don shimfiɗa triceps misalai ne na mikewa tsaye. Wannan nau'i na mikewa yana da wurinsa kuma yana iya ƙara sassauci idan an yi shi daidai, amma ba shine zabin da ya dace don farkon motsa jiki ba, masana sun ce, saboda riƙe tsayin daka a kan tsokoki masu sanyi na iya haɓaka haɗarin rauni.
Kamar yadda von Zychlin ya lura, yana da kyau a ajiye tsayin daka don bayan motsa jiki lokacin da tsokoki suna da dumi. Duk lokacin da kuka yi tsayin daka, von Zychlin ya kara da cewa ya kamata, "tabbatar da haifar da zafi a cikin jiki kafin mikewa."
Kuna iya yin hakan ta:
Yin ɗan gajeren tafiya.
Ana kammala dumama aiki.
Yin wasu jacks masu tsalle.
3. Sanya shi takamaiman motsa jiki.
"Kafin motsa jiki ya kamata ya ƙunshi ƙungiyoyi waɗanda suka yi kama da ainihin motsa jiki," in ji Torres. Alal misali, "idan aikin motsa jiki yana mai da hankali kan ƙafafu kuma zai sami yalwar squats, ba zan sami abokin ciniki na shimfiɗa hamstrings ko quads ba. Dumi-dumin zai zama squats. Za mu yi su a ko dai ƙarami ko motsi fiye da ainihin aikin motsa jiki da ake kira. "
Dalilin da ke tattare da wannan hanyar don dumama shine "yin ainihin motsi yana sa gidajenku suyi dumi da jini a cikin tsokoki. Lokacin yin wannan kun riga kun sanya tsokar ku da nama ɗinku su iya jujjuyawa” tare da takamaiman motsin da zakuyi a cikin babban ɓangaren motsa jiki.
Hakazalika, Moran ya ce idan kana shirin yin aikin motsa jiki, yi nufin ƙara yawan numfashi da bugun zuciya a hankali don hana gajiya da wuri a cikin motsa jiki da kansa. Tafi daga sifili zuwa 100 zai zama kamar tsalle daga kan gado da safe ba tare da tashi zaune ba, girgiza kai da mikewa tukuna. "Yana shirya jikinmu don shiga wani yanayi na daban," in ji ta.
Idan kuna shirye-shiryen motsa jiki na ɗaukar nauyi, a gefe guda, yana da mahimmanci ku gwada motsinku ba tare da nauyi ko nauyi ba don gwada yadda haɗin gwiwa ke aiki a wannan rana kuma ku aiwatar da yanayin motsinku. A wasu kalmomi, ba kwa so ku koyi cewa kuna da kink a gwiwa ko kuma matsayin ku bai tsaya ba lokacin da kuke da fam 100 a bayanku. "Idan wani abu ya yi zafi," in ji Moran, "kada ku yi shi har sai kun tuntubi likitan ku."
Wasannin ƙungiya ko wasu ayyukan motsa jiki, a halin yanzu, suna ba da kansu ga ɗumi-ɗumi kamar na'urar motsa jiki don kunna tsarin neuromuscular ɗin ku kuma gwada saurin ku a wannan rana.
Kafin motsa jiki na hawan keke, alal misali, Winsberg yana son yin "tsani" - na farko ginawa sannan kuma rage juriya, sa'an nan kuma sauri da sauri kuma a ƙarshe ya karu da ragewa duka iko da cadence. "Na ga yana nuna alamar gajiya sosai," in ji ta. "Idan babu gaggawa a wurin, tabbas ba ranar da za a yi babban motsa jiki ba."
4. Matsar a cikin girma uku.
Baya ga yin takamaiman motsa jiki na motsa jiki wanda zai shirya ku don takamaiman aiki, von Zychlin ya ce yana da mahimmanci a haɗa motsi cikin jirage da yawa. “Kada ku yi motsa jiki a gabanku kawai. Hakanan ma koma baya, a gefe kuma ku haɗa tsarin motsi na juyawa kamar yadda ya dace."
Ta kara da cewa katako ko wasu motsa jiki masu dacewa "wuri ne mai kyau don fara ɗumi," yayin da waɗannan ke shiga kuma suna tada dukkan jiki. Ta ba da shawarar matsawa cikin ƙarin motsa jiki mai ƙarfi kamar:
Huhu.
Side lunges.
Motsin hamstring yana mikewa.
Shin rarrabuwa.
Sannan zaku iya canzawa zuwa motsi masu sauri kamar:
Babban gwiwoyi.
Butt-kickers.
Juya gefe.
"Idan ba za ku iya yin motsi cikin sauri ba, kada ku karaya," in ji von Zychlin. "Har yanzu kuna iya samun dumama mai dacewa ba tare da waɗannan ayyukan tasiri ba."
5. Shirya tunanin ku.
Idan babu wani abu, dumin hankali yana da kyau ga aikin ku na gaba a jiki. Yawaitar binciken ilimin halayyar dan adam na wasanni ya nuna cewa ganin yadda zaku yi nasara a kotu ko filin na iya inganta aikin sosai.
Winsberg, wanda kuma yake aiki a matsayin babban jami'in kula da lafiya na Brightside, ma'aikacin kula da lafiyar kwakwalwa, ya ce: "Yana da taimako don fahimtar menene manufofin motsa jiki kafin ku shiga ciki." Ta ba da shawarar yin tunani game da abin da za ku faɗa wa kanku lokacin da kuke jin kamar dainawa ko fuskantar wani ƙalubale yayin motsa jiki. "Tunaninmu," in ji ta, "yana haifar da ji."
Lokacin aikawa: Mayu-13-2022