'Yan wasan da ke cikin wasanni masu karfi, gami da masu gicciye, a wani mataki na horo suna fuskantar gaskiyar cewa ba za su iya bayyana cikakkiyar damar su ba kuma su sami sakamako mai yawa wa kansu saboda rashin isasshen ƙarfin jimirin iska. Tabbas, yana ci gaba tare da taimakon motsa jiki na zuciya (gudu, tafiya, keken tsaye, da dai sauransu), amma idan makasudin wasanni ne na ƙwararru, to kuna buƙatar fahimtar cewa sakamako mai tsauri yana buƙatar horo mai ƙarfi. A wannan halin, abin rufe fuska na horo na CrossFit (hypoxic mask) na iya taimaka wa 'yan wasa.
Yin amfani da masks na horo a cikin CrossFit ba sabon abu bane a kwanakin nan. Yawancin shahararrun 'yan wasa sun tabbatar da cewa saboda godiya da aka yi amfani da su ne suka sami damar haɓaka halayen halayensu, da farko, yanayin motsa jiki da ƙarfin jimrewa.
Masks na Oxygen don CrossFit da sauran wasanni masu ƙarfi an tsara su ta hanyar da tasirin su ya kasance daidai da hawa tsaunuka tare da duk alamun mai halarta: yunwar oxygen da ƙananan kwakwalwa hypoxia. Wannan kwafin yanayin yanayin hawan yanayi na iya kara karfin aikin ku na CrossFit.
Me yasa za a yi amfani da abin rufe fuska na horo don CrossFit, yadda za a sami fa'ida daga gare ta kuma kar a cutar da lafiyar ku a lokaci guda - za mu fada a wannan labarin.
Vel pavel_shishkin - stock.adobe.com
Mene ne abin rufe fuska na CrossFit?
Kayan kwalliyar kwalliya = wani nau'in mai koyarwa. An yi shi ne da kyawawan kayan hypoallergenic, wanda ke da kyakkyawan iska, haske da karko. Injin kansa ya ƙunshi abubuwa masu zuwa:
- wani roba mai gyarawa a bayan kai;
- 2 mashigar ruwa da bawul 1 na fitarwa;
- diaphragms don bawuloli
An tsara abin rufe fuska mai guba ta hanyar da za a rufe bawul masu shigar da ruwa a yayin shakar iska. Wannan ya tilasta wa dan wasa yin numfashi da karfi sosai, saboda hakan ne diaphragm ya karfafa kuma jin danshi a cikin jijiyoyin da ke aiki a karkashin nauyi ya ragu. Za'a iya daidaita matakin ƙuntataccen iskar oxygen ta amfani da membran da ke kan maski. A wannan yanayin, zaku iya kwaikwayon tsaunuka a cikin zangon daga mita 900 zuwa 5500.
Lura! Kuna buƙatar fara amfani da mask din tare da kwaikwayon mafi ƙarancin tsawo - yana da mahimmanci a fara daidaitawa da irin wannan nauyin sannan kawai a hankali a hankali za a fara haɓaka ƙarfin horo.
Uru zamuruev - stock.adobe.com
Nasihu don amfani da zaɓar abin rufe fuska
Tabbatar cewa kuna cikin ƙoshin lafiya kafin amfani da mask yayin yin CrossFit. Bincika tsarin zuciya da jijiyoyin jiki musamman a hankali. Ka tuna! Yawan yin amfani da abin rufe fuska koyaushe na iya tsananta matsalolin lafiyar da ke akwai.
Yabo don amfani
Yana da ma'ana a yi amfani da abin rufe fuska na horo kawai a cikin waɗannan motsa jiki yayin da muke bin manufar haɓaka ƙarfin jimlarmu. Wannan na iya zama gudu ko saurin tafiya, aiwatar da hadaddun aiki na tsananin tsanani, dambe, kokawa, da sauransu.
Kuna buƙatar fara amfani dashi tare da ƙarancin juriya: ta wannan hanyar jiki yana saurin saurin zuwa sabon adadin numfashi. Don kunna tsarin jijiyoyin ku zuwa yanayin zuciya mai sauki ga jikin ku, ya kamata ku fara da ƙananan ƙarfin zuciya. Bayan haka kawai zaka iya fara aiwatar da hadaddun kayan haɗin gwiwa tare da ƙarin amfani da abin rufe fuska.
Kada a kowane yanayi tilasta al'amuran - da farko nauyin ya zama “gabatarwa”: babu aiki a cikin mask don gazawa. Ya kamata a sami isasshen lokacin hutu tsakanin saiti, kuma bugun zuciya kada ya wuce ƙwanƙwasa 160 a minti ɗaya. Sabili da haka, ana ba da shawarar yin amfani da na'urar bugun zuciya a lokaci guda da abin rufe fuska na horon.
A alamun farko na rashin lafiya da hypoglycemia, amfani da mask ɗin horon ya kamata a dakatar da shi nan da nan. Bayan haka, lallai ne ku cinye isasshen adadin ruwa (ko da mafi kyawu - abin sha na isotonic) da wasu sauƙi mai ƙwanƙwasa. Wannan zai dawo da daidaiton kuzari na jiki, dawo da numfashi kuma ya dawo da jikin ku zuwa al'ada.
Iuricazac - stock.adobe.com
Yadda za a zabi mask?
Zai dace da siyan abin rufe fuska kawai idan kun tabbatar da asalin sa da aikin sa. Yi hankali da hankali a cikin wannan lamarin: kasuwa cike take da arya mai arha na kayan ƙarancin inganci, kuma babu tabbacin cewa mashigar da bawul na na'urar suna aiki kamar yadda ake tsammani. Idan ka sayi samfura mai ƙarancin inganci ko amfani da abin rufe fuska ba tare da gwajin farko ba, zaka iya rasa sani saboda ƙarancin oxygen. Kada a yi odar kayan rufe fuska daga shafuka masu sauka guda - yiwuwar tuntuɓe kan samfurin jabu ya kusa zuwa 100%.
Ko da kai ne mamallakin mashin mai tsada - kar ka manta cewa yana buƙatar kulawa mai kyau. Ya kamata a wanke masana'anta lokaci-lokaci, kuma injin numfashi kansa wani lokacin yana buƙatar tarwatsewa da goge shi daga tarin ƙura da danshi. Mafi kyau har yanzu, yi amfani da murfin maye gurbin. Wani abin rufe fuska wanda ba a kula da shi da kyau ba, na iya, bayan wani lokaci, ya daina daidaita bawul ɗin da kyau, kuma ƙila isar iska ta zama mara kyau.
Waɗanne motsa jiki za ku iya yi tare da abin rufe fuska?
Mashin motsa jiki na CrossFit ya zama cikakke ga duk wasan motsa jiki wanda a ciki muke haɓaka ƙarfin jimrewa. Da farko dai, wannan ya shafi motsa jiki ne ko tafiya mai saurin tafiya, keke, tafiya a kan matakala ko ellipse, da sauran nau'ikan motsa jiki na zuciya.
An ba da shawarar yin amfani da abin rufe fuska
Yana da kyau a yi amfani da abin rufe fuska yayin yin atisaye mai sauƙi ta fasaha da kuma hadaddun kayan haɗin gwal waɗanda aka yi tare da nauyin nauyin ɗan wasa. Wadannan darussan na iya zama:
- iri daban-daban na turawa daga bene da kan sanduna marasa daidaito;
- daban-daban na jan abubuwa a kan mashaya;
- masu nauyin jiki;
- darussan 'yan jarida;
- burpee
- tsalle squats;
- tsalle a kan dutsen dutsen;
- hawa igiya ko aiki tare da igiyoyi masu kwance;
- igiya tsalle biyu;
- yi aiki da guduma, jakar yashi.
Wannan ba duka jerin atisaye bane wanda zaku iya amfani da mashin horo don inganta ayyukanku, amma kawai justan misalai.
Motsa jiki ba da shawarar
Yawancin 'yan wasa da ke aiki a cikin motsa jiki suna amfani da abin rufe fuska a cikin motsa jiki na kyauta masu kyauta: mutuwayi, matattarar benci, squats, layuka masu laushi, da sauransu. Yin wannan ba cikakke cikakke ba ne: nau'in horo na anaerobic yana buƙatar yawan kuzari, muna buƙatar isasshen oxygen don samar da jini mai kyau ga tsokoki masu aiki.
Yana da matuƙar wahala a cimma irin wannan tasirin a cikin abin rufe fuska na horo: yana da wuya a sami kyakkyawan famfowa a ciki saboda ƙarancin iskar oxygen zuwa huhu. Har ila yau, yana da wuya a kula da saurin numfashi, wanda zai haifar da ƙaruwar hawan jini. Amfani da abin rufe fuska na horon da bel na wasa zai zama da haɗari musamman - zai zama kusan ba zai yuwu a kula da yanayin numfashi na al'ada a cikin su ba. Sabili da haka, zai fi kyau a adana mashin horo don aikin anaerobic da ci gaba da jimiri. Yin amfani da abin rufe fuska don ƙarfin horo batun ne mai kawo rigima.
Fa'idodi da illolin abin rufe fuska
Kamar kowane mai koyarwa, abin rufe fuska na CrossFit na iya zama ba da amfani kawai ba, har ma yana da lahani ga jiki a cikin yanayin amfani mara kyau. Bari muyi saurin duba yadda dan wasa zai iya amfanuwa da amfani da abin rufe fuska da kuma irin sakamakon da zai iya samu idan yayi amfani dashi ba daidai ba.
Fa'idodin abin rufe fuska
Amfani da matsakaici, wanda aka haɗa tare da gwani, yana taimaka wajan cin nasarar sabbin wuraren wasanni: na huhu da ƙarfin zuciya na ƙaruwa saboda karuwar ƙofar maganin anaerobic metabolism, ƙarar huhu yana ƙaruwa, gajiya mai saurin motsa jiki yana faruwa sosai a hankali.
Amfani da maskin horo daidai na iya haifar da sakamako mai zuwa ga jiki:
- ƙara yawan huhu;
- rage jin dadin acidification a cikin tsokoki;
- jinkirin farawa na anaerobic glycolysis da kin amincewa;
- ƙarfafa diaphragm;
- daidaitawar jiki don aiki a cikin yanayin iyakancin iskar oxygen;
- hanzari na metabolism, yawan amfani da kuzari.
Wace cutarwa mask zai iya yi?
Duk da fa'idodi masu fa'ida da yawa, abin rufe fuska na horo na CrossFit na iya zama haɗari idan ba'a amfani dashi ba. Trainingaramar horo a ciki na iya haifar da rashin tabbaci, amma ga sakamako mara kyau, wato:
- tabarbarewar tsarin jijiyoyin zuciya: yawan tachycardia da arrhythmia;
- Motsa jiki na yau da kullun a cikin yanayin hawan jini na iya haifar da hauhawar jini da hauhawar jini;
- lokacin aiki tare da iyakancin iskar oxygen kuma tare da karuwar bugun zuciya, zubewar hankali da raurawa suna yiwuwa.
Amfani da abin rufe fuska na horo yana da ƙima a cikin 'yan wasa da cututtukan cututtuka na tsarin zuciya da jijiyoyin jiki. Wannan rukunin ya hada da masu cutar hawan jini, masu cutar asma, mutanen da ke fama da cutar jijiyoyin jini, da sauransu. A kowane hali, koda mai cikakken lafiyar ya kamata ya nemi shawarar likitansu kafin amfani da abin rufe fuska na horon kuma ya gano duk sakamakon da hakan ka iya haifarwa.
