Motsa jiki mai saurin motsa jiki na Sonic vibration passive wata hanya ce ta rage kiba mai aminci wacce ke amfani da raƙuman sine na acoustic don haifar da matsewar tsoka da inganta zagayawa cikin jini, ba tare da tasirin ko matsin zuciya na motsa jiki na gargajiya ba. Ga mutanen da ke da BMI mai yawa, wannan yana da mahimmanci saboda gudu, tsalle, da sauran motsa jiki masu tasiri akai-akai suna sanya nauyin jiki sau da yawa ta gwiwoyi kafin duk wani asarar kitse mai ma'ana ya faru - wani shinge wanda galibi yana da ƙarfi maimakon dalili ko ƙoƙari. Wannan labarin ya bayyana dalilin da yasa motsa jiki na gargajiya ya gaza wannan yawan jama'a, yadda rawar sonic ke aiki a matakin tsoka, ruwa, da hormone, da kuma yadda ake amfani da shi a aikace - daga amfani da gida zuwa ɗakunan motsa jiki na rage nauyi da asibitoci da ke neman hidimar ɓangaren abokin ciniki wanda kayan aikin gargajiya ke rasa a halin yanzu.

1. Dalilin da yasa Rage Nauyin BMI Mai Yawan Kauri Yake Da Wuya Idan Aka Yi Motsa Jiki Na Gargajiya

Ga yawancin mutanen da ke da BMI mai yawa, abin da ke hana rage kiba ba dalili ba ne - ilimin kimiyyar lissafi ne. Duk lokacin da ƙafar mutum ta faɗi ƙasa yayin gudu ko tsalle, haɗin gwiwa na gwiwa yana shan nauyin da ya kai kusan sau 2-3 na nauyin jiki. Ga wanda ke da nauyin kilogiram 113 (113 kg), hakan yana nufin kowace tafiya za ta iya sanya kilogiram 500-750 na ƙarfi ta gwiwa. A ninka hakan ta hanyar dubban matakai a cikin motsa jiki ɗaya, kuma tarin nauyin da ke kan guringuntsi da nama mai haɗin gwiwa ya zama mai yawa kafin a kai ga wani gibin kalori mai ma'ana.

Wannan yana haifar da takamaiman jerin gazawa wanda ya bambanta da labarin "rashin ƙarfin hali" da aka saba amfani da shi don bayyana shi:

Haɗarin yana fitar da ruwa kafin kitse ya yi. Rushewar guringuntsi da kumburi a gwiwa (kuma sau da yawa ƙananan baya da idon sawu) na iya bayyana a cikin zaman farko na horo mai ƙarfi - tun kafin lokaci ya kure don samar da asarar kitse a bayyane. Mutumin ba ya gaza gwadawa; jiki yana nuna iyaka ta inji.

Rufin zuciya da jijiyoyin jini yana kaiwa da wuri. Yawan nauyin jiki yana nufin zuciya tana aiki tukuru don motsa jini iri ɗaya yayin aiki. Abu ne da ya zama ruwan dare ga bugun zuciya ya shiga cikin wani yanki mara daɗi ko mara aminci cikin 'yan mintuna kaɗan na matsakaicin motsa jiki - kafin lokacin minti 20-30 da aka saba ɗauka a matsayin dole don ci gaba da ƙona kitse.

Sakamakon shine madaurin amsawa, ba rashin horo ba: yunƙurin motsa jiki → ciwon gaɓɓai ko ciwon zuciya yana tilasta dakatar da → rage aiki → ƙara nauyi ko kuma matakin → yunƙurin na gaba yana farawa daga mummunan yanayin jiki. Bayan lokaci, wannan zagayen shine abin da ke tura mutane da yawa masu yawan BMI zuwa ga ƙarshe cewa "motsa jiki ba ya aiki a gare ni," lokacin da ainihin matsalar ita ce nau'in motsa jiki bai dace da ƙarfin haɗin gwiwa ba tun daga farko.

2. Girgizar Sonic: Maganin Haɗin gwiwa Mai Tsaro ga Motsa Jiki Mai Wuya

Girgizar sauti ba sabuwar ƙirƙira ba ce — ta dogara ne akan binciken horo da aka yi bisa ga girgiza wanda aka fara bincika a cikin mahallin sararin samaniya, gami da NASA ta yi nazari kan yadda za a magance matsalar tsoka da ƙashi a cikin yanayi mai ƙarancin nauyi. , daga baya aka fadada shi zuwa ga magungunan gyaran jiki da aikace-aikacen motsa jiki na masu amfani.

Menene shi, ta hanyar injiniya. Girgizar sauti tana amfani da sine-wave mai ƙarfi - ƙa'idar da ke ƙarƙashin subwoofer mai ƙarfi, amma an daidaita ta kuma an shirya ta don ta ratsa jikin ɗan adam maimakon iska. Fitowar tana da santsi, mai ci gaba da motsi. Babu wani abin da ya faru na tasiri, babu raguwar kwatsam, babu ƙarfin yankewa a layin haɗin gwiwa. Jiki yana motsawa saboda raƙuman suna ratsa ta cikinsa, ba wai saboda injin yana buga dandamali a zahiri sama da ƙasa ba.

Me yasa wannan ya bambanta da faranti na girgiza na yau da kullun. Yawancin faranti na girgiza na kasuwanci suna amfani da injin injiniya mai juyawa ko jujjuyawar taro. Wannan yana haifar da matsaloli biyu ga masu amfani da BMI mai yawa musamman:

• Sau da yawa motsi yana faruwa ne a gefe ko kuma yana juyawa (gefen da gefe ko kuma bisa juyawa), yana haifar da ƙarfin yankewa a kan kashin baya da haɗin kugu - ainihin irin matsin lamba na gefe wanda firam ɗin da ya fi nauyi ba shi da isasshen kayan aiki don sha cikin aminci.
• Tsarin injin motar yana daidaita mitar girgiza da girmanta, don haka ba za a iya daidaita ƙarfin don ya dace da haƙurin mai amfani da shi mai nauyi ba - sau da yawa yana "yawa" ko "bai isa ba," tare da ɗan sarari a tsakani.

A akasin haka, girgizar sauti (sonic vibration), tana bin tsarin sine-wave a tsaye wanda ya yi daidai da tsarin nauyi na jiki. Saboda raƙuman ruwa suna tafiya tare da axis ɗin da jiki ke hulɗa da shi lokacin da yake tsaye ko zaune, babu wata jan da ke tsakanin kashin baya ko gwiwoyi. Haɗin yana kasancewa annashuwa da ƙarancin gogayya a ko'ina - wannan shine babban dalilin da ya sa ya cancanci a matsayin "motsa jiki mai wucewa": tsoka da amsawar metabolism gaskiya ne, amma haɗin ba shine abin da ke haifar da ko sha ƙarfi ba.

3. Dalilin da yasa motsa jiki na Sonic Vibration Passive yake aiki don rage nauyi

Dalilin da yasa wani zai iya kwanciya ko zama har yanzu yana haifar da martanin metabolism ya ta'allaka ne akan abin da ke faruwa lokacin da wani sautin sauti ya ratsa ta cikin kyallen da ke kusan kashi 70% na ruwa kuma an zare shi da zare na tsoka da ƙarshen jijiyoyi. Tasirin ba tsari ɗaya ba ne - yana aiki akan layuka uku a lokaci guda.

Layer na tsoka - Matsewar reflex don ƙonewa mara aiki

Idan raƙuman sauti masu ƙarancin mita suka ratsa ta cikin ƙungiyar tsoka, tsarin jijiyoyi na tsakiya yana gano matsalar a matsayin ƙalubalen daidaito - kamar yadda zai faru idan kana tsaye a kan saman da ba shi da ƙarfi. Don kiyaye jiki ya daidaita, yana aika saƙonni masu sauri zuwa ga zaruruwan tsoka masu zurfi, yana sa su matse kuma su saki sau da yawa a cikin daƙiƙa. Wannan motsin rai ne na son rai, ba aikin tsoka na son rai ba, shi ya sa yake faruwa ba tare da ƙoƙari mai ƙarfi ba kuma ba tare da amsawar gumi da ke da alaƙa da motsa jiki ba.

Layer na ruwa - Haɓaka magudanar ruwa ta lymphatic don share riƙe ruwa

Jikin ɗan adam yana da kusan kashi 70% na ruwa, kuma sauti yana tafiya ta cikin ruwa fiye da iska. Lokacin da sautin ya ratsa ta cikin nama mai laushi, yana aiki kamar tausa na magudanar ruwa ta lymphatic da hannu - irin wanda ake amfani da shi a asibiti don rage kumburi na yau da kullun - ta hanyar ƙarfafa motsin ruwan da ke taruwa a ƙarƙashin fata. Wannan yana da mahimmanci ga mutanen da ke da BMI mai yawa saboda wani ɓangare na abin da ke bayyana a matsayin "ƙarin nauyi," musamman a ƙananan ƙafafu da idon sawu, ruwa ne da aka riƙe maimakon nama mai kitse (wani lokacin ana kiransa "ƙirƙirar ƙirji").

Tsarin Hormones - Rage cortisol don dakatar da ajiyar kitse mai damuwa

Motsa jiki na gargajiya mai ƙarfi yana ɗaga cortisol (babban hormone na damuwa) a matsayin wani ɓangare na martanin damuwa ga jiki ga motsa jiki, kuma yawan cortisol mai yawa yana da alaƙa da ƙaruwar ajiyar kitse a kusa da ciki. Sabanin haka, zaman girgizar sonic yawanci ana ɗaukarsa a matsayin mai annashuwa maimakon mai da hankali - kusa da yanayin hutawa da murmurewa fiye da yanayin faɗa ko gudu - wanda ke kawar da ɗayan hanyoyin da za su iya yin aiki don hana asarar kitse ko da a lokacin "motsa jiki."

4. Yadda ake Amfani da Sonic Vibration don Mafi girman Sakamakon Rage Nauyi

Samun mafi kyawun amfani daga zaman ba wai game da ƙara ƙarfin jiki ba ne - yana game da daidaita matsayin jiki da takamaiman matsalar da ake magancewa, sannan a bar ƙanƙantar tsoka da motsin ruwa su yi aikin na tsawon lokaci mai tsawo. Ga masu amfani da BMI mai yawa, hanya mafi aminci ita ce a yi aiki ta hanyar nau'ikan matsayi da aka sani - Ƙafafu, Hannu, Ciki, Daidaito - kuma a ci gaba da kasancewa a matakin Mafari a kowane ɗayan har sai jiki ya daidaita.

Don riƙe ruwa da ƙafafu masu nauyi

Manufar a nan ita ce zagayawa a jiki, ba gajiyar tsoka ba. Matsayin farawa mai dacewa shine tsayawar mai farawa : ƙafafuwa kusan faɗin kwatangwalo a kan dandamali, gwiwoyi masu laushi amma ba a lanƙwasa su ba, hannayen annashuwa ko a miƙa su kaɗan a gaba don daidaitawa. Wannan da gangan shine mafi kiyayewa a cikin ci gaban da aka saba (Mai farawa → Matsakaici → Na Ci gaba) - nau'ikan da suka fi ci gaba suna buƙatar squat mai zurfi ko isa sama, waɗanda duka suna fara ɗaukar gwiwa da ƙasan baya ta hanyoyin da ke aiki akan burin a nan.

A kan na'urarmu , wannan ya yi daidai da zaɓar P1 (Yanayin Zagayawa) ko P2 (Yanayin Farfadowa) a ƙaramin saitin ƙarfi (kimanin 20-40 daga cikin kewayon maki 99), gudanar da cikakken yanayin minti 10. Waɗannan hanyoyi guda biyu an gina su ne a kan zagayawa da murmurewa maimakon motsa jiki, wanda ke haɗuwa ta halitta da matsayin tsaye da ƙarancin ƙarfi da aka bayyana a sama.

Don kitse mai tauri da ƙonewar ciki

Manufar ta koma ga motsa tsokar da ke motsa jiki kamar yadda aka bayyana a Sashe na 3, wadda aka mayar da hankali a cikin zuciyar mutum. Matsayin farawa mai dacewa shine tsayawar zama na farko : zaune da gwiwoyi a lanƙwasa, ƙafafu a kwance, jingina baya kaɗan da hannuwa a baya don tallafi - ba cikakken sit-up-crash ko bambancin ƙafafu da aka ɗaga ba wanda ake amfani da shi a Intermediate/Advanced, wanda ke canza aikin daidaitawa zuwa lanƙwasa kwatangwalo da ƙananan baya.

A kan na'urarmu , wannan ya yi daidai da zaɓar P3 (Yanayin Ƙara Tantance Jiki) ko P5 (Yanayin Kunna Kwamfuta) a matsakaicin ƙarfi zuwa mafi girma (kimanin 50-70), wanda aka daidaita sama kawai da zarar ƙananan kewayon ya ji daɗi a cikin zaman tattaunawa kaɗan.

Za a iya ƙara ɗan gajeren ɓangaren Hannu na Masu Farawa (gwiwa da hannu a kan dandamali, jiki a tsaye, ba bambancin ƙananan allo da ake amfani da shi a Intermediate/Advanced) a ƙarshen kowane zaman — mintuna 2 zuwa 3 a ƙasan saitin — a matsayin hanyar rufe abubuwa ba tare da shigar da gajiya a cikin zaman da aka yi niyya don ci gaba da aiki ba.

Jagorar gabaɗaya ga masu amfani da manyan firam: fara kowane sabon matsayi a mafi ƙarancin ƙarfi na zaman farko zuwa biyu. Matsar da zuwa matsakaicin matsayi ko na ci gaba - squats mai zurfi, riƙewa bisa ga katako, matsayi na ƙafafu masu ɗagawa - sai kawai da zarar sigar Mafari ta ji kwanciyar hankali da sauƙin riƙewa don cikakken ƙidayar minti 10.

5. Kammalawa: Makomar Rage Nauyi Mai Kyau da Matakai Na Gaba

Babbar matsalar da aka shimfida a farkon wannan aikin - cewa motsa jiki na gargajiya yana buƙatar jiki ya yi abu ɗaya da ba zai iya yi ba a yanzu cikin aminci - ba shi da mafita bisa ga ƙarfin nufinsa. Yana da na inji. Motsa jiki mai motsi na Sonic vibration yana aiki ne saboda yana kawar da shingen haɗin gwiwa da na zuciya gaba ɗaya, ba wai saboda sigar motsa jiki ce mai laushi ba. Wannan shine ainihin gadar da yake bayarwa: wurin farawa ga mutanen da jikinsu ba su da ƙarfin gudu, tsalle, ko riƙe bugun zuciya mai yawa tukuna - komai irin ƙarfin da suke da shi.

Ga mutum ɗaya (ƙarshen C): canjin aiki shine "kwanciya da samun lafiya" ya daina zama abin da ba shi da tabbas kuma ya zama matakin farko na halal. Mutumin da ke fama da ciwon gwiwa, riƙe ruwa, ko bugun zuciya wanda ya ƙaru cikin mintuna kaɗan na aikin haske ba ya buƙatar jira har sai ya rasa isasshen nauyi don yin motsa jiki lafiya - zai iya farawa da hanyar da ba ta buƙatar wannan yanayin ba tun farko.

Ga ɗakunan motsa jiki da asibitoci (ƙarshen B): wannan yana nuna wani ɓangare da ba a cika ba. Yawancin ɗakunan motsa jiki da shirye-shiryen rage nauyi an gina su ne a kan al'umma da suka riga sun iya jure horo mai matsakaici zuwa babba - wanda ke nufin yawan jama'a masu girma, marasa jurewa galibi sune ƙungiyar da ta fi dacewa su yi rajista, su yi gwagwarmaya, da kuma yin aiki a cikin wata na farko. Gabatar da tsarin aiki mai aminci, wanda ba shi da amfani ba shine maye gurbin shirye-shiryen da ke akwai; hanya ce ta riƙe ɓangaren abokin ciniki wanda kayan aikin gargajiya ke rasa a halin yanzu.