Na'urar motsa jiki ba wai kawai tana taimakawa wajen motsa jiki ba ne, har ma tana da amfani wajen horar da masu fama da rauni. Ko dai murmurewa bayan tiyata ne, gyaran raunin gaɓɓai, ko kuma kula da cututtuka masu tsanani, na'urorin motsa jiki na treadmillssamar da yanayi mai aminci da kulawa don motsa jiki. Ga jagorar aiki don amfani da na'urar motsa jiki don horar da masu gyaran jiki.
1. Shiri kafin horon gyara jiki
Koyaushe ka nemi likita ko mai ilimin motsa jiki kafin ka fara murmurewa don tabbatar da cewa shirin motsa jiki ya dace da yanayinka. Bugu da ƙari, lura cewa:
Zaɓi injin motsa jiki mai dacewa: Zaɓi injin motsa jiki mai tsarin motsa jiki mai laushi da kuma gangara mai daidaitawa don rage tasirin da ke kan gidajenku.
Sanya takalman wasanni masu dacewa: Zaɓi takalman wasanni masu kyau da kuma shaƙar girgiza don kare ƙafafunku da gwiwoyinku.
Motsa jiki na dumama jiki: Yi motsa jiki na minti 5-10, kamar mikewa ko tafiya a hankali, don kunna tsokoki da haɗin gwiwa.
2. Takamaiman hanyoyin horar da masu gyara
Dangane da manufofin gyaran jiki da kuma yanayin mutum ɗaya, ana iya zaɓar waɗannan hanyoyin horo:
(1) Horar da tafiya
Ya dace da: murmurewa bayan tiyata, raunin gaɓoɓi ko rashin motsa jiki na dogon lokaci.
Hanya: Saita saurin injin motsa jiki zuwa kilomita 2-4/h, daidaita gangaren zuwa 0%, yi tafiya na minti 10-20 a kowane lokaci, a hankali ƙara lokaci da gudu.
Lura: Ka riƙe jikinka a tsaye kuma ka guji dogaro da abin ɗaurewa da yawa.
(2) Gudun gudu mai ƙarancin ƙarfi
Ya dace da: marasa lafiya da ke da rauni a aikin huhu ko kuma cututtuka na yau da kullun.
Hanya: Saita gudun zuwa 4-6 km/h, daidaita gangaren zuwa 1-2%, sannan ka yi gudu na tsawon mintuna 15-30 a kowane lokaci.
Lura: Kula da bugun zuciya a cikin iyaka mai aminci (yawanci kashi 50-70% na matsakaicin bugun zuciya).
(3)Tafiya a gangare
Ya dace da: gyaran gwiwa ko horar da ƙarfin ƙafafu na ƙasa.
Hanya: Saita gudun zuwa kilomita 3-5/h, daidaita gangaren zuwa kashi 5-10%, sannan a yi atisaye na tsawon mintuna 10-15 a kowane lokaci.
Lura: Bai kamata gangaren ya yi tsayi sosai don guje wa matsin lamba mai yawa a gwiwa ba.
(4) Horarwa ta Lokaci
Ya dace da: waɗanda ke buƙatar inganta aikin huhu ko ƙarfin metabolism.
Hanya: Canza tsakanin tafiya mai sauri da tafiya a hankali, kamar tafiya mai sauri na minti 1 (gudun kilomita 5-6 a kowace awa), tafiya a hankali na minti 2 (gudun kilomita 3-4 a kowace awa), maimaita sau 5-10.
Lura: Daidaita ƙarfin gwargwadon yanayin jiki don guje wa gajiya mai yawa.
3. Gargaɗi game da horon gyaran hali
Mataki-mataki: Fara da ƙarancin ƙarfi da ɗan gajeren lokaci sannan a hankali a ƙara yawan motsa jiki.
Kula da halayen jiki: Idan kana jin zafi, jiri, ko wahalar numfashi, ka daina horo nan da nan ka nemi likita.
Kiyaye tsayuwar da ta dace: Ki tsaya a tsaye, ki kalli gaba, ki juya hannuwanki ta hanyar da ta dace, kuma ki guji lankwasawa ko dogaro da madafun hannu.
Kimanta ci gaba akai-akai: Daidaita tsarin horon bisa ga tasirin gyara don tabbatar da kimiyya da aminci.
4. Hutu bayan horon gyaran jiki
Bayan an yi atisaye, a yi ayyukan shakatawa na mintuna 5-10, kamar tafiya a hankali ko mikewa, don taimakawa jiki ya dawo cikin nutsuwa a hankali. Bugu da ƙari, isasshen ruwa da abinci mai gina jiki suna inganta murmurewa jiki.
Kammalawa
Injin motsa jiki yana samar da yanayi mai aminci da iko don horar da masu gyaran jiki, wanda ya dace da mutanen da ke da buƙatu daban-daban na gyaran jiki. Ta hanyar hanyoyin horo na kimiyya da tsare-tsare masu ma'ana, injin motsa jiki ba wai kawai zai iya hanzarta tsarin gyaran jiki ba, har ma ya inganta lafiyar gaba ɗaya. A ƙarƙashin jagorancin likita ko ƙwararren mai horarwa, yi amfani da shi yadda ya kamatana'urar motsa jiki domin inganta hanyarka ta murmurewa da kuma tsaro.
Lokacin Saƙo: Maris-20-2025