YeMagetsi Muscle Stimulation Chaizvoizvo Iyo Magical Workout Yako Hyped Up Kuve?

Zvemukati

• Chii chinonzi tsandanyama yemagetsi, chaizvo?
• Zvakanaka, saka izvi zvakasiyana papi nekushanda kweEMS?
• Saka, kudzidziswa kweEMS kunoshanda here?
• EMS Workouts yakachengeteka here?
• Ongororo ye

Fungidzira kana iwe ukakwanisa kukohwa zvakanakira kudzidziswa kwesimba-kuvaka tsandanyama uye kupisa mafuta akawanda nemakoriyori-pasina kutsaurira maawa pajimu. Panzvimbo pezvo, zvese zvaizotora mashoma mashoma emaminetsi gumi nemashanu akasungirirwa kune dzimwe waya uye, violá, mhedzisiro yakakomba. Kurota kwepombi? Sezviri pachena kwete - zvirinani maererano nezvakanaka paManduu, Epulse, uye Nova Fitness, mamwe emajimu matsva mazhinji anosanganisira emagetsi emhasuru (EMS) mukushanda.

"Kuvhima kweEMS kunosanganisira kufamba kwakafanana nekumwe kushanda kwakawanda," anodaro Blake Dircksen, D.P.T., C.S.C.S., murapi wepanyama paBespoke Treatments. "Musiyano uyu kuwedzerwa kwesimba rekusimudzira magetsi kuti uwane marunda emhasuru," izvo, mukufungidzira, zvinofanirwa kuwedzera kukura kwe sweat sesh. Nekutsvagurudza kudiki (kunyange kuri kukura), mutongo uchiri kunze kuti idzi tsika dzeEEMS ndedzechokwadi here? Verenga zvese kuti utore kurodha kuzere pamagetsi emagetsi.

Chii chinonzi tsandanyama yemagetsi, chaizvo?

Kana iwe wakamboenda kune kurapwa kwepanyama, iwe unogona kunge wakamboona EMS kana "e-stim," kubatsira kusunungura yako mhasuru yakasimba kuti vagone kupora. Kana ikashandiswa pakurapa, izvi zvigadzirwa zvakagadzirirwa kukurudzira tsinga dzinoita chibvumirano chemhasuru, pakupedzisira ichizorora uye ichisunungura chero nzvimbo dzakaomarara. (BTW, waizviziva here kuti kurapwa kwemuviri kunogonawo kuwedzera kubereka kwako uye kubatsira kubata nhumbu?!)

Varapi vemuviri vanoshandisa mapedhi ekushambadzira emuno kana mabhandi akasarudzika enharaunda kuendesa kusimudzira kwemagetsi ku "mhasuru dzisina kusimba, mukumhanyisa, kana kumatunhu / majoini ari kushomeka," anodaro Jaclyn Fulop, M.S.P.T., muvambi weEnglish Physical Therapy Group.

Iko kune chaiko kwakawanda kweaya marwadzo-ekudzora marongero anowanikwa pamusoro pekambani nepamhepo (inonziwo TENS-transcutaneous magetsi etsinga dzinosimudzira-zvikamu), izvo zvinokumhanyisa uchitenderedza madhora mazana maviri. (Fulop inokurudzira iyo LG-8TM, Itenge, $ 220, lgmedsupply.com) Asi, zvakare, zvakagadzirirwa kushanda pane imwe nharaunda, kwete muviri wako wese uye zvinowanzo shandiswa pasi pekutariswa nehunyanzvi. Kunyangwe izvi zvishandiso zvinowanzo "zvakachengeteka uye zvirinyore kushandisa," Fulop yaisakurudzira kuishandisa panguva yekurovedza muviri uye, kana paine chero, chete "yekurwadziwa-kuzorodza mhedzisiro mushure mekurovedza muviri." (Inoenderana: Izvi Tech Zvigadzirwa Zvinogona Kukubatsira Iwe Kudzoreredza Kubva Kubasa Rako Paunenge Uchirara)

Zvakanaka, saka izvi zvakasiyana papi nekushanda kweEMS?

Panzvimbo pekuisa pfungwa pane imwe nhengo yemuviri sezvaungaita pakurapa kwepanyama, panguva yekushanda kweEMS, kukurudzira kwemagetsi kunowanzoendeswa kunzvimbo hombe dzemuviri kuburikidza nesutu, bhurugwa, uye / kana kapfupi. Paunenge uchirovedza muviri (izvo zvave kutobata tsandanyama dzako), masimba emagetsi anomanikidza mhasuru dzako kuti dzitenge, izvo zvinogona kukonzeresa mukutorwa kwemhasuru, anodaro Dircksen.

Mazhinji EMS maworkouts akanaka mapfupi, anogara chete 15 maminetsi kuManduu uye 20 paEpulse, uye anosiyana "kubva ku cardio uye kudzidziswa kwesimba kusvika pakupisa mafuta uye masaja," anodaro Fulop.

Semuenzaniso, mushure mekunge iwe watsvedza pane yako kukurudzira ~ ensemble ~ paManduu, mudzidzisi anozokutungamira kuburikidza nhevedzano yezvishoma-zvine mutsindo maitiro akadai emapuranga, mapapu, uye squats. (Asi, kutanga, iwe uchazoda kuve nechokwadi kuti unoziva yakakodzera squat fomu.) Chokwadi zvinogona kudaro kurira yakapusa zvakakwana, asi hapana kufamba mupaki. Nekuti iko kupomba chaiko kunoita sekushora, mafambiro anonzwa akaomarara uye achikusiya iwe wakaneta nenzira nekukurumidza. Kungofanana nekumwe kudzidziswa, unogona kunge uchirwadziwa. Pakazara, unoshungurudzika zvakadii mushure meManduu kana chero kudzidziswa kweEMS kunoenderana nezvinhu zvakawanda, senge "kusimba kwebasa, huremu hunoshandiswa, huwandu hwenguva, mutoro weeccentric wakaitwa sei, uye kana paine kufamba mumatanho matsva, "anodaro Dircksen. (Onawo: Nei Post-Workout Muscle Soreness Inorova Vanhu Panguva Dzakasiyana)

Saka, kudzidziswa kweEMS kunoshanda here?

Mhinduro pfupi: TBD.

Paunenge uchirovedza muviri zvakajairwa, ma<em>neurotransmitters ari muuropi anoudza tsandanyama dzako (uye mafiibhi ari mukati mawo) kuti ashande uye apinde kuitira kuti aite mafambiro ega ega. Nekufamba kwenguva, semhedzisiro yezvinhu zvakadai sekukuvara, kunyanyisa, uye kusagadzikana kupora, kusaenzana kwemhasuru kunogona kuitika uye kudzikamisa yako tsandanyama fibers 'activation panguva yekufamba apo ivo vanowanzo fanirwa kunwiswa. (Ona: Maitiro Ekumisikidza Underused Glutes aka Akafa Butt Syndrome yemuenzaniso wekuti izvi zvinogona kutamba sei IRL.)

Nekudaro, kana EMS yawedzerwa kune equation, inokutendera iwe kudana kune mamwe mamhasuru fiber (kusanganisira ayo akasara akarara). Kuva wakachengeteka - kuti urege kuzviwedzeredza uye kuisa pangozi mhasuru, tendon, kana ligament misodzi - enda ne "dhiini inoshanda," anodaro Dircksen. "Zvinoreva, kana iwe uchinge wawana mhasuru yekudzvinyirira kubva kune inokurudzira, izvo zvakakwana." (Vachitaura nezvekuchengetedza kusimba ... varairidzi vanoti nix maekisesaizi aya kubva pamaitiro enyu, stat.)

Chero bedzi iwe usinga pfuure, uku kuwedzera kwemhasuru kusangana kunogona kukonzera kuwana simba. Kana iwe ukashandisa e-stimimendi pamwe chete nekufamba uye uremu, tsandanyama dzako dzinofanira kusimba kupfuura kana iwe uchifamba wega, sekumwe kutsvagurudza. Mune chidzidzo che2016, vanhu vakaita chirongwa chemavhiki matanhatu e squat neEMS vakave nekuvandudza kwesimba zvichienzaniswa nevaya vasina kushandisa EMS.

"Nekushingairira kutora chikamu mukirasi yeEEMS (pane kugara uye kungoregedza iyo e-inokonzeresa mhasuru dzako), uri kuwana kurovedza kwakanaka mukati, kunova kwakazara-nehutano," anodaro Dircksen. (Nechekuita: Mabhenefiti Makuru Epfungwa uye Mumuviri Wekushanda kunze)

Ehe, iyo pfungwa yekushanda kweEMS inoita kunge ine musoro uye, ehe, zvimwe zvidzidzo zvinotsigira zvirevo zvekusimbiswa kwesimba. Nekudaro, kutsvagisa (kwazviri kushoma kwazvo) masosi mune saizi saizi, huwandu hwevanhu, uye zviwanikwa. Nyaya iripo: Ongororo ye2019 ye e-kukurudzira kutsvagurudza yakaona zvisingaiti kuita chero mhedzisiro pane EMS yekudzidzira mhedzisiro.

"Ini ndinofunga munhu anoita EMS Workout anoda kuve nezvinotarisirwa chaizvo, kunyanya kana vari kuishandisa kudzikisa maminetsi pajimu," anodaro Fulop. "EMS inogona kusimbisa kwekanguva, inzwi, kana mhasuru dzakasimba kusvika pamwero wakati, asi pamwe hazvizokonzerese kuvandudzwa kwenguva refu muhutano uye kusimba chete, maererano neFood and Drug Administration (FDA)."

Chimwe chinokatyamadza: Kukurudzirwa kwemagetsi "kwakanyanya kuomesa mushe," anodaro Nicola A. Maffiuletti, Ph.D., mukuru weHuman Performance Lab paSchulthess Clinic muZurich, Switzerland. Nechikonzero ichi, inogona kupa njodzi ye 'under-dosage' (kwete kana kudzidziswa kushoma uye kurapa mhedzisiro) kana 'overdosage' (kukuvara kwemhasuru), anowedzera-uye izvi zvinogona kunyanya kukosha muboka rekirasi kuronga.

EMS Workouts yakachengeteka here?

"Haasi ese ma EMS zvishandiso ane zana-muzana akachengeteka," anodaro Fulop. "Kana iwe uchirapwa EMS nachiremba wepanyama, saka ivo vakadzidziswa kushandisa iyi yakasarudzika modhi uye nekushandisa zvakarongedzwa, zviyero zvinotenderwa neDFA."

Kunyangwe kushandisa chigadzirwa chisina kurongeka kusiri kuchengetedzeka kana kuve nengozi, kunogona kukonzera kupisa, maronda, kushatirwa kweganda, uye kurwadziwa, sekureva kweFDA. Sangano rinoyambira zvakare kuti dzese tambo netambo zvinogona zvakare kukonzera magetsi. Saka, zvakakosha kuti ubvunze mudzidzisi kana jimu nezvemidziyo yavo uye, kana uchitenga mudziyo, ita tsvakiridzo yakakwana usati wadzvanya "wedzera pangoro." (Kutaura nezve michina yekutenga, aya akanakisa ellipticals emhondi kumba-kurovedza muviri.)

Uye kana iwe uine defibrillator kana pacemaker, iyo FDA inokurudzira kutungamira kure neEEMS. Vakadzi vane pamuviri vanofanirwawo kudzivirira e-stim (kunze kweTEN, iyo inobvumidzwa), kunyanya pazasi kwavo kumashure kana mutsipa, anodaro Fulop. "Izvi zvinogona kukuvadza mwana uye hazviratidzirwe neimwe nzira."

Izvo zvakakoshawo kuti uzive kuti zvidzidzo zvakabatanidza EMS kune imwe njodzi yekuwedzera rhabdomyolysis (aka rhabdo), kukuvara kana kukuvara kwemhasuru zvichikonzera kuburitswa kwemhasuru fiber zvirimo muropa, izvo zvinogona kukonzeresa kumatambudziko akakomba seitsvo kutadza, zvinoenderana kuUS National Raibhurari yeMishonga (NLM). Asi usapenga kunze izvozvi: Kunyangwe zvakakomba, rhabdo isingawanzoitika. Uyezve, haisi njodzi kana iwe uchinge wabatanidza e-stim mune yako yekurovedza muviri maitiro. Iwe unogona zvakare kuwana mamiriro kubva kune yakanyanya simba simba yekurovedza kurovedza muviri, kupera mvura mumuviri, uye kuenda zvakanyanya, kukurumidza nekurovedza muviri kutsva-mumwe mukadzi akatowana rhabdo kubva mukuita kwakanyanya kudhonza-kumusoro kurovedza muviri.

Pazasi mutsara: EMS kurovedzwa kunonzwika kunonakidza, uye zvayakanakira zvinokwanisika, asi ramba uchifunga kuti kutsigira kutsvagurudza hakusati kwabata kumusoro izvozvi. (Panguva ino, kunyange zvakadaro, unogona kugara uchisimudza mamwe masimbi anorema!)

Ongororo ye