Vibrating chikuva: chii icho, mabhenefiti uye mashandiro ayo

Zvemukati

• Kubatsirwa kwepuratifomu inodedera
• Inotetemera chikuva chinoshanda?
• Kushandisa sei
• Zvekuita kudzikisa huremu

Chipuratifomu chinozungunusa chishandiso chinogona kuwanikwa mune mamwe majimu uye chinangwa chayo chikuru ndechekusimudzira mhedzisiro yezviitwa zvakaitiswa, zvichifarira kuwedzera kwesimba remhasuru nekutsungirira, kushanduka uye kupisa kwemafuta, kuwedzera mukusimudzira hutano nekusimbisa kwemapfupa. .

Iyo michina ine mota dzinoburitsa mafambiro kuenda kumativi, kumberi uye kumashure nekumhanya kwakanyanya zvekuti izvo zvaunonzwa kungori kudedera, zvichidikanwa kuti uite simba remhasuru uye ubatisise zvakasimba kuti urege kuzoita zvisina kuenzana panguva yese iyo mudziyo iri kushandiswa. yakabatana.

Kubatsirwa kwepuratifomu inodedera

Iko kubatsirwa kwepuratifomu inodedera kunoenderana nesimba uye mhasuru contraction inoda kuitirwa kudzivirira kusaenzana. Nekudaro, mamwe mabhenefiti epuratifomu anodedera ndeaya:

• Yakakura mhasuru simba uye kutsungirira;
• Kutsva kwemafuta, kunyanya mafuta e-visceral, ayo ari mafuta anowanikwa pakati penhengo uye, nekudaro, zvinonyanya kuoma kubviswa;
• Kuwedzera kwemhasuru kushanduka;
• Inofarira kutenderera kweropa, iine chekuita nekudzivirira kwezvirwere zvemoyo.
• Inosimudzira hutano hwemabhonzo;
• Inobatsira kubvisa marwadzo;
• Inosimbisa majoini.

Nekudaro, kuitira kuti mabhenefiti epuratifomu anodedera ave anovimbiswa, zvinokurudzirwa kuti, pamusoro pezviitwa zvinoitwa kunze kwepuratifomu, kumwe kurovedzwa kunofanirwa kuitwawo, nekuti nenzira iyi pane mhasuru yakakura yekuita.

Nekudaro, kuti kuwedzere kushandiswa kwepuratifomu, tsandanyama contraction kurovedza ne dumbbells, mabhora kana mabara erabha anofanirwa kuitwa kuitira kuti simba riwane uye riwedzere mumhasuru vhoriyamu riwanikwe chaizvo Iko kushandiswa kwemidziyo yakadai sefuro roller, yekutsvedza yemashure zvidya mhasuru, pamusoro pechikuva kunogona zvakare kuwedzera mukana wekuchinjika munzvimbo iyoyo.

Kumira wakamira pamusoro pepuratifomu hakuna kukwana kuti uve nezvakanaka zvese, zvakadaro zvinogona kubatsira mukugadzirisa kwekukuvara, uchishandiswa mune physiotherapy.

Inotetemera chikuva chinoshanda?

Iyo chikuva inodedera inoshanda kana kushandiswa kwayo kuchiongororwa nachiremba wemuviri kana wehunyanzvi hwedzidzo yepanyama kuitira kuti kurovedza kunogona kuratidzwa kusimudzira mhedzisiro yepuratifomu uye kurovedza kunoitwa kare. Naizvozvo, mhedzisiro inowanikwa kuburikidza neplatifomu chikuva inosiyana zvinoenderana neyero rekudzidzisa remunhu:

• Akagara zvake akamira pachikuva: inogona kunge isina mibairo mizhinji, ichiwanzoitwa pakurapa kwekukuvara;
• Vanhu vane hutano avo vatove vachiita zvekuita zvemuviri: vanogona kuve nekuwedzera kushoma kwesimba uye mhasuru vhoriyamu pavanenge vachiita kurovedzwa pamidziyo iyi, zvisinei, mhedzisiro yakakura inogona kuwanikwa nekuwedzera huremu mukudzidzira kwavo, pasina kudikanwa kwepuratifomu;
• Sedentary munhu uyo ​​anotanga kudzidziswa nemhasuru contraction kurovedza pamusoro pechikuva: ndeavo vane zviwanikwa zvikuru musimba uye mhasuru vhoriyamu uye kupisa mafuta.

Vibratory papuratifomu michina inodhura kune vanhu vazhinji uye zvigadzirwa zvine mari zvakanyanya kazhinji zvine simba shoma uye nekudaro zvine mabhenefiti mashoma. Kana iwe uri munhu akagwinya uye uchida kuita kudzidziswa kwesimba neiyo inodedera chikuva zviri nani kutora kirasi pane yekurovedza ine iyi mhando yemidziyo.

Kushandisa sei

Iko kushandiswa kwepuratifomu yekuratidzira kunoratidzwa panguva yeboka makirasi panzvimbo yekurovedza muviri, nekuti murayiridzi anoratidza kuti ndeapi maekisesaizi anofanira kuitwa kuitira kuti munhu awane mabhenefiti akakwana anogona. Zvinokurudzirwa kuita tsandanyama contraction kurovedza nezviyero pamusoro pechikuva chinotenderera, asi isometric Exercises senge squats, kumberi uye mativi emapuranga anogona kuitwawo.

Iyo yekudzidzira nguva haifanire kunge iri pasi pemaminitsi makumi matatu, asi rimwe nerimwe boka remhasuru rinogona kungosimudzirwa kwemaminetsi matanhatu kuti usaneta, izvo zvinokanganisa mhedzisiro. Kunyangwe uine mabhenefiti akati wandei uye usinga sanganisirwe nenjodzi, iko kushandiswa kweiyo vibrating chikuva hakuratidzwe kana paine cardiac pacemaker yekushandisa, pfari, panguva yekuzvitakura, kana ichangobva kuiswa IUD, yakaoma disc herniation, kana pahudyu kana mabvi prosthesis. .

Zvekuita kudzikisa huremu

Zano rakanakisa rekusimbisa mhasuru uye kupisa mafuta ndeyekudzidzira zvine mwero kusvika pakuita zvakanyanya kurovedza muviri, uine huwandu hwemwoyo pamusoro pe70% (HR max) kuburikidza nemaeerobic kurovedza muviri, sekumhanya, kuchovha bhasikoro kana kutenderera, kuchizadzisa iko kudzidziswa neanaerobic Exercise. , iine huremu uye kudzokorora kushoma, sezvazvinowanzoitwa mukudzidzira uremu.

Kurera uremu kurovedza muviri kunogona kuitwa katatu pavhiki, asi kugara uchichenjerera kuti usadzidzise boka rimwe chete remhasuru mumazuva akateedzana, nekuti iwe unofanirwa kubvumidza nguva yekuti mhasuru dzizorore nekukura. Maekisesaizi akaita sePilates anobatsirawo kupisa mafuta uye kuwedzera mhasuru, kunyanya kana pachishandiswa michina mikuru, inogona kuva nemishonga yakanaka, nekuda kwezvitubu, sezvazvinoitika mu cadillac kana anovandudza, Semuyenzaniso.

Uye zvakare, zvakakosha kuti utarise kune zvekudya nekudya zvine hutano, zvisiri zvemaindasitiri, uye kusarudza iyo yakaderera-makabhohaidhiretsi chikafu. Heano maitiro ekuita yakaderera carb chikafu kuti uwane kukurumidza mhedzisiro.