Ba tare da la'akari da maƙasudin horon ba - sakamakon sakamako ne na wasanni ko tallafi na mai son - ɗaukar abubuwa a kan tsokoki da jijiyoyin daidai daidai. Wannan shine dalilin da yasa jikin mu yake bukatar taimako daga waje. Wuraren bayan-motsa jiki yana hanzarta murmurewa kuma yana taimaka muku cimma burin wasanku. Zamuyi la'akari da fa'idodi da lahanin tausa, zamuyi nazarin mahimmancin nuances na aiwatar da hanyoyin gyara.
Menene bambanci tsakanin tausa wasanni da tausa ta gargajiya
Ana yin tausa na wasanni, a matsayin mai ƙa'ida, akan ƙungiyoyin tsoka waɗanda suka yi aiki sosai. Wannan shine babban bambanci tsakanin fasahohin wasanni na musamman da na gargajiya. Bayan aiki na jiki, ana amfani da fasahohin tausa mai ƙarfi. Hanyoyin na iya ɗaukar minti 45 (mafi sau da yawa, ƙasa). Ana ɗaukar lokaci mai yawa don shirya - durƙushewa da kuma miƙa tsokoki. Ana ba da izinin aiwatar da wasanni sau da yawa. Ya halatta ayi amfani da bambancin da aka yanke bayan kowane motsa jiki. Cikakken aikin tausa ana yin sa sau da yawa, amma tare da mara nauyi mara nauyi, yawan zaman zai iya zama daidai da yawan tafiye-tafiye zuwa dakin motsa jiki.
Halin na yau da kullun yana ɗaukar ƙananan ƙarfin kisa. Tsawancin "na gargajiya" yana tsakanin mintuna 60-90. A wannan lokacin, ƙwararren masanin yana taɓa jikin duka. Tare da gajerun zaɓuɓɓuka, manyan yankuna daban daban suna da annashuwa - baya, ƙafafu, kirji. Ana nuna tausa ta al'ada a cikin tsarin sake zagayowar. Dole ne ayi shi a lokaci-lokaci. A lokaci guda, yawanci ba a yin zaman yau da kullun.
Tasirin tausa bayan horo
Fa'idojin Massage bayan Motsa jiki:
- shakatawa tsokoki da rage alamun bayyanar cututtuka;
- sakamako mai sabuntawa bayan horo mai tsanani - gajiya tafi sauri;
- jikewa da ƙwayar tsoka tare da oxygen;
- cire kayan rayuwa daga kayan kyallen takarda;
- inganta sadarwa na neuromuscular - 'yan wasan da ba su kula da tausa ba, sun fi jin tsokoki da ake niyya;
- hanzarin zagawar jini - yadawo jini kai tsaye yana jigilar isasshen adadin amino acid da sauran abubuwa masu amfani ga ɗan wasa zuwa ga tsokoki, wanda ke da fa'ida ga ci gaban tsoka;
- aikin warkewa - jiki yana jurewa da ɓarna da microtraumas yadda ya kamata bayan tausa. Daga cikin wasu abubuwa, magudi na taimakawa don kauce wa samuwar adhesions. Kamar yadda yake a cikin ƙasusuwa bayan karaya, adhesions na iya samuwa a cikin tsokoki bayan microtraumas wanda zai rage haɓakar jijiyoyi da tsokoki. Zaman lafiyar jiki na yau da kullun magani ne mai tasiri akan wannan;
- Ana sauke tsarin jijiyoyi na tsakiya - tausa mai inganci tana baka damar shakatawa da more rayuwa, tsokoki masu tauri sun zama masu taushi da sassauci - duka ciwo da yawan gajiya sun ɓace
Taɓawa bayan motsa jiki yana ƙaruwa da ƙarfi da sautin tsokoki, yana sauƙaƙa zafi, yana inganta lymph da zagawar jini. Sakamakon yana bayyana kansa duka bayan motsa jiki da kuma bayan motsa jiki na anaerobic. A cikin Westernasashen Yammacin Turai da yawancin masu son mai son son rai, zaman tausa-kai ya shahara sosai. Wataƙila kowa ya san “tasirin ƙafafun katako” bayan gudu. Motsawar tausa da sauri yana sauƙaƙa tashin hankali kuma yana rage alamomi marasa kyau bayan "hanyoyin" na gaba.
Binciken masana kimiyya daga Kanada
An yi imanin cewa tausa bayan motsa jiki yana taimakawa wajen cire lactic acid daga ƙwayar tsoka. Wai, bayan ƙarfin ƙarfin kafafu (alal misali), kuna buƙatar tausa ƙananan gabobin, kuma kayayyakin lalata za su tafi da sauri. Babu wani bincike mai mahimmanci da aka gudanar akan wannan batun. Tasirin aikin injiniya akan kyallen takarda da gaske yana magance zafi, amma yana da yiwuwa saboda wasu dalilai.
Shekaru da yawa da suka gabata, masana kimiyya na Kanada sun yi gwaji tare da 'yan wasa maza. An taƙaita batun ƙafa ɗaya bayan horo mai ban tsoro. An dauki nama na tsoka don nazari kai tsaye bayan aikin da wasu awanni bayan hakan. Abin mamaki, adadin lactic acid a ƙafafun biyu ya kasance iri ɗaya - tausa ba ta shafi mai da hankali ba. An gabatar da sakamakon wannan gwajin a cikin Magungunan Fassarar Kimiyya.
A lokaci guda, raɗaɗin raɗaɗi a cikin 'yan wasa ya ɓace. Ya zama cewa sakamakon zaman tausa, adadin mitochondria ya karu kuma ƙarfin kumburin ya ragu. Saboda haka sakamako na analgesic. Mitochondria yana taka rawar masu samar da wutar lantarki. Bugu da ƙari, hanyoyin minti 10 sun isa ga ci gaban su. Dalilin da yasa rage kumburi sakamakon microtraumas ya ragu ba'a gama fahimtarsa ba. Amma ga 'yan wasa, gaskiyar cewa yin tausa yana da mahimmanci.
Gwaje-gwajen akan masu gudun fanfalaki
Ba jama'ar Kanada kaɗai ba ne a cikin binciken su. Wasu kuma sun gwada tasirin tausa da sauyin yanayin damuwa, wani aikin likita da aka yi amfani da shi, musamman, don magance ischemia da verom thrombosis. A wannan lokacin, batutuwan gwajin sun kasance masu tsere na gudun fanfalaki waɗanda suka yi nesa da kwana jiya.
An raba masu gudu zuwa rukuni biyu. An yi wa mahalarta rukunin farko tausa, kuma waɗanda suka shiga na biyu an aika su zuwa zaman PPK. An auna ƙarfin zafi a cikin tsokoki kafin kuma nan da nan bayan "gudu", bayan hanyoyin da mako guda daga baya.
Ya zama cewa masu tsere masseur sun yi aiki tare da:
- zafi ya ɓace da sauri fiye da na mahalarta ƙungiyar PPK;
- jimiri ya dawo da sauri sosai (1/4 idan aka kwatanta da sauran rukuni);
- Recoveredarfin tsoka ya dawo da sauri sosai.
Sauran nazarin sun nuna cewa matsakaicin tasirin tausa ana nunawa akan yan koyo. Kodayake masu ƙwarewa za su iya amfani da sabis na kwararru, 'yan wasa daga babban rukunin masu son koyo suna cin gajiyar zaman zaman lafiya.
Illa mai yuwuwa - waɗanne tsokoki ne ba za a shafa su ba kuma me yasa
Tun da ba shi da kyau a jinkirta jinkirin tausa bayan horo, zai fi kyau a guji tsokoki masu durƙushewa waɗanda ba su aiki ko aiki kaɗan a dakin motsa jiki. Koyaya, cutarwa mai cutarwa yakamata ayi la'akari da yanayin wasu abubuwan. Babu wata takaddama game da tasirin akan tsokar mutum.
Bai kamata ku bi hanyoyin ba:
- idan akwai raunuka, abrasions, bude cuts;
- a gaban fungal da cututtukan ƙwayoyin cuta ('yan wasa masu tsattsauran ra'ayi na iya horarwa koda kuwa sun ji ba su da lafiya, amma babu buƙatar ƙara tsananta yanayin tare da tausa);
- tare da bursitis, gout, rheumatoid amosanin gabbai.
Idan ma akwai wata 'yar shakku game da dacewar hanyoyin tausa, zai fi kyau a guji aiwatar da su.
Yana da mahimmanci don yin tausa daidai. Kwararren gwani zai yi ba tare da shawarar wani dan wasa ba, amma idan ana yiwa dan wasan tausa ta hanyar aboki wanda ya saba da kayan fasaha kawai, kuna buƙatar sarrafa shi. Teburin zai gaya muku ta inda ake tafiyar da motsin, "sarrafa" wasu yankuna.
| Yanki | Kwatance |
| Baya | Daga kugu har zuwa wuya |
| Kafafu | Daga ƙafa zuwa makwancin gwaiwa |
| Makamai | Daga goge zuwa hamata |
| Wuya | Daga kai zuwa kafadu da baya (baya) |
Tausa kafin ko bayan horo?
Baya ga shawa da ɗan gajeren tazara bayan horo, ba a buƙatar shiri na musamman don zaman tausa. Mutane da yawa suna da tambaya: yaushe ya fi kyau a yi tausa - kafin ko bayan horo? Amsar ya dogara da burin. Athleteswararrun athletesan wasa suna buƙatar dumama da kunna tsokoki kafin gasar. Taushin kai kai ba zai tsoma baki tare da yan koran da aka taru a dakin motsa jiki ba.
Idan kafin lokacin horo na aikin motsa jiki na zaɓi zaɓi ne, to bayan yin aiki na jiki, hanyoyin sun zama dole. Amma yana da mahimmanci a lura da illolin mummunan sakamako da aka tattauna a cikin sashin da ya gabata. Idan babu wasu abubuwa masu cutarwa, zaku iya sa kanku a cikin hannun masancin tausa ba tare da shiri na farko ba.
Sau nawa ya kamata ayi aikin?
Shin yana da kyau a yi tausa bayan kammala motsa jiki akai-akai bayan kowane gidan motsa jiki? Ee, amma fa idan ya kasance game da tausa kai ne. Yawan zaman tare da gwani sau 2-3 ne a mako. Idan ba zai yuwu a kiyaye jadawalin ba, aiwatar da hanyoyin a kalla sau daya a mako - bayan yin musamman motsa jiki.
Babban abu a cikin tausa ba shine wuce gona da iri ba. Sensananan raɗaɗin raɗaɗi ba kawai karɓaɓɓe ba ne, amma kusan makawa bayan motsa jiki. Amma ciwo mai tsanani alama ce bayyananniya cewa wani abu ya ɓace. A wannan yanayin, nan da nan rage saurin. Yin aikin tausa daidai, ƙwararren zai taimaka wa ɗan wasan jin duk abubuwan da ake buƙata na hanyoyin ilimin lissafi - ɗan wasan zai ji daɗi, kuma horo zai zama mai tasiri.
