Yaya za a iya inganta karfafa tushen da ke amfani da iko ta sama suwa ta fassara fitness?

Fahimtar Gwagwarmayar Wando da Gwagwarmayar Yanki don Fitarwa

Mecece Gwagwarmayar Wando a Fitattun Yanayin Iya?

Aiki na kwayoyin tsaron bayan wasan hannu ko hagu ya wakilci cikin aljaji ko botin da ke gudanar da daidaito kamar yadda harshenmu tafiyan katsewa lokacin mazauna. Dalilin haka duk ne don kawo inganci game da kira ruwan dake cikin nukulari, wanda zai sa kwayar karfin kibiyar daidaito bayan wasan sanya. Waɗe su da halartar wannan abu suna so manhajar su ko hannayensu sun kama sauƙi kafin su marasa aiki. Lokacin da waɗannan alajiji sun gudanar da shi, suna talata amfani da idon bayan hannu, suna ba da sabon ubane da kayan aikawa daga cikin iyakokin da suka ciƙinci. Wannan yana ba da ilimin farko ga waɗe suke wasa saboda badin kuɗi bai sa iyakokin su kara aiki lokacin waɗe suna faruwa bayan wasansa.

Zabin Kwayar Tsaron Bayan Hannu don Gyarawa Iyakoki

Aiki na piniomatik yana canza uwar gudu akan jiki ta hanyar wayar gudu kuma tashon ruwa, mai farawa daga hannu da sauya kuma tafi zuwa babba. Waɗannan tsarin uwar gudu suna taimakawa wajen natsuwa abubuwan kamar asidin laktik away from muscles and back to the heart where it gets filtered out. Kamar yadda aka fada a baiyanso na "Journal of Sports Medicine" a shekara ta gabata, hanyar wannan iya kawowa sarrafa ruwa tare da oksijin takamata 40% karshen kama da zaune kawai. Sai kuma, tsarin cire da sanya uwa yana taimakawa wajen kara karamar yawan gwaji tsakanin selula. Wannan yana zama shirin sha'awa mai nasara don rarraba alajiji ba tare da kulle sarrafar ruwa a jikin jiki ba.

Gwaji na Uwar Gudu Masu Zinzani vs. Hanyoyin Gwaji Alkai-Alkai

Sistemin daidaita uku da ke aiki dinamikali suna magana kan tsari da aka shigar koda yaushe don nuna abin da zai barcin lokacin da izumi suna rufe a lokacin wani aiki, tare da canzawa a tsakanin cire da kara sa. Hanyoyin daukewa kamar alhaja mai daidaita na iya kama kuma kawo hankali ga yadda yaushe an samun siffa sosai na kuskuren damu. Alƙawarin tumfawa tuntube waɗanda suka dauki daidaitar dinamikali suna da 28% sai dai idan aka tambayi da hanyoyin daukewar static saboda suna taimaka wajen fitar da abubuwan da ba ake bukata ba a cikin jini kuma kawo kuskuretsa. Gaskiya ce waɗannan sistemin dinamikali za su iya tunawa kan izumin da aka ambata kuma iya canza tsarin daidaita shine dalilin wacce masu amfani masu kyau a wasan yanayi suna gudanar da su don ayyukan saukin gudunmawa.

Kara Kuskuren Damu Don Saukar Tatsuniyar Izumi

Yadda Kara Kuskuren Damu Ta Sauka Tattara Oksijin Kuma Ta Rinksa Fatika

Masagejan gajeren da ke amfani da tsarin kasaɗiya suna yi aiki ta hanyar haɓakar cututtuka ta hanyar tushen da ke bayan bayan. Kamar yadda aka fada shi ne a farkon ilmin sayan kwalla a shekara ta 2023, wannan nau'in masajin ya fara hada ruwa mai hadalin oksujin zuwa ga gajeren da ke karyawa ta takambu karshen 18% karshen kama da saiwoi ba zai fara ba. Talla’iwar talla’iwar ruwa ta kuma taimaka wadansu gajere su barke lactic acid sosai – takambu karshen 35% sosai karshen kama da wadansu wasu matsin kasaɗiya da ke amfani da su kadan lokaci, wanda yake nufin rashin quduri ya kare sosai. Aƙwai jerin kyakkyawa dole don yanzu suna aiki a tsakanin 20 da 60 mmHg, suna kai tsauraran abin da ke yiwuwa natural shine a lokacin tushen kayan gyara. Wannan ta taimaka wadansu abubuwan da suke bukata su dawo har ma taimaka wadansu abubuwan da ba suke bukata ba su bartsa daga jikin lafiya a makamashi lokaci.

Bukatu na Ilmi game da Kasaɗiya ta Kasa da Fayilolin Tallace-Tallace

Duba akan 27 yin tallafin ilimi daban-daban yana nuna cewa lokacin da masu kwallon suna amfani da kayan wuyar hankuma, shigowa a venous return sun yi zurfi ne daga baya 22% zuwa kafin 41% karshen sai dai har ma waya. Wasu abubuwan masu muhimmanci su fito daga binan na masu tsaye. Aƙalla uku daga baya huɗu masu tsaye waɗanda ke ke 15 minti tare da wuyar hankuma bayan gyara sun sami takaitaccen idanin damu a femoral arteries sosai karshen waɗanda bata amfani da shi. Wace saboda yake? Wadannan kayan wuyar hankuma suna aiki bisa haɓaka mai dabara kamar yadda masu rubuta masa iyakokin lymphatic drainage. Zai taimaka wajen kawo inganci kan aikiwar tsarin cardiovascular yayin da jikin ya raguwa daga wasan gyara.

Tambayyar Kasuwa: Abubuwan Da Suka Yi Zurfi Ne A Cikin Idanin Damu Bayan Gyara

A cikin sarayya na NCAA na 12 mako, masu kwallon waɗanda ke amfani da boots na wuyar hankuma don raguwa sun sami abubuwan da suka yi zurfi:

Wadannan sharuddan sun kama suka wakilci a tsakanin kungiyar manya har ma babu tasirin sha'awa, sannan suna nuna ingancin tafiyyatawa ta hanyar yin amfani daidai.

Kara karancin rashin kuwai (DOMS) da rashin jiki

Yaushe lauya ta wayar karkashin kuwa ta taimaka wajen kara karancin rashin jiki bayan yin manya

Kowane lokacin da mutum yin aiki sarari, harabbarun shi za su faru kara dama nega daya wadansu alhakin. Cikakken nisa ta hanyar injin ya taimaka wajen kara wasan wannan juzu'in kama, saboda yana kawo ruwa mai yawa zuwa ga harabbarun da aka sauya. Dandalin da aka shigar da cikin waƙaɗiyyukan sun kara tsarin jiki don fitar da asidit din lactic da sauran abubuwan da ke haifar da zafi bayan wasan gina. Labarai da aka buga kudin da sauƙi an farko ana son gane cewa mutane da suke amfani da injin na sama sun samu alamar wasan kama a ruwunta mili 30% karanci karanci dibu da mutane da suke la'urar kwana. Sai kuma, kowane lokaci ruwa ke zuwa zuwa ga wuraren da aka kashe, yana tafiƙe da masifa mai zurfi game da kwayoyin harabbarun karami. Wannan yana nufin cewa fatan za ta kasance sosai ga kowane wanda ke buƙata kara girma bayan wasan gina.

Yin la'urar Tafiya da Kada Tsinkaya Bayan Wasan Guda

Tsarin kare maɓaƙiɗa su na iya yin aiki iri-iri sunna taimaka wajen zin ganyaya bayan aikawa ta hanyar yin lalacewa wanda ke hada gidajurnu, har waƙe ruwan da ke shakatawa tsakanin layer na asibiti. Wasu mafamfinta suke amfani da waɗannan samin da wasu aikace-aikacen fitowa su dace sosai, suka kara lokacin dawowa ta hanyar takawa uku bayan aikace-aikacen girma. Hanyar wannan nau'in kayan aikace-aikace su hada furo su yi aiki mai zurfi karfi duk duk da amfani da kayan kare maɓaƙiɗa static. Babban yankin mutane sun ambaci cewa su shaƙoƙi ne mai sauƙi, takawa biyu kusa da talatala bisa ma'auni alama ta saukewa, a farkon wata biyu bayan wasan girma, saboda tallafawa manyan makarantun ilmin juyawa.

Kusan Duk Mafamfinta Suna Godawa? Kwatanta Farabtarwa a Cikin Amsawa

A cikin karatun 2022, kamar yawa daga cikin 8 mazauciya na gida sun kawo tunani game da tonkwannen DOMS bayan gwamnati, amma alamar shine suka iya iyakarwa ne a cikin mutum zuwa mutum. Waɗanda ke yin tacewa kallon kaya ba su sami izini na kwayoyin kwanciyar kamar yadda suke samun shiga da kwayoyin kwanciya. Wannan zai iya cin zarar hanyar da suke kirkircewa juyawa, musamman a karkashin haruffan tazara da shigarorin nwayi. Amma waɗanda suke da matsalolin tacewa kallon kaya babu su sanin iyaka, wanda ya sa taswira ta muhimmiyar cin zarar. Don samun albarkatu mai zurfi, yawa daga cikin mutane sun ganin cewa 20 minti a tsawon pressure tsakanin 30 da 50 mmHg sun yi kyau, amma gyara bisa kan tsauyi da nau'in yin aiki zai iya canza duk abu.

Keffaren Tacewa na Lymphatic da Karkoshin Kwance

Tsarin duniyar muwa yana iya mahimmancin cin gudummawa wajen kawo tsararta abubuwan da aka samuwa nege da kawo inganci game da inganci yayin da muke tafiyya zuwa sauri yayin da muke tafiyya zuwa sauri. Abin da ya kamata a fahimci shi ita ce yadda zatattare ne kamar tsarin giniro mai zurfi. Yayin da giniro yana burkuta giniro, abubuwan duniya suna tafi da kayan aikin jiki kuma akwai hankali da ke shakatawa ne daga cikin kayan aikin jiki. Don haka ne duk wadannan kayan aikin inganci na ginya masu inganci suna aiki sosai ga wadansu masu aikin jiki masu son kawo sauri kan saurin tafiyya su. Wadannan kayan aikin basu yana nuna abin da zai faru amma yana yi sauri, taimakawa wajen kawo tsararta abubuwan da ba a bukata ba kuma kawo sauri kan rashin alheri wanda ke fitowa bayan aikin jiki a gym.

Irin Uwarku na Tsarin Duniyar Muwa a Cikin Tafiyya Zuwa Sauri

Kawai wani yana tafiya a cikin alamar da ke tsauri, jiki na fara kirkirar nau'ikan duka abubuwan da ke haifar da zama mai tsada kamar lactic acid da sauran abubuwa masu girma. Nau'in jini na lymphatic system ya fara aiki, kuma yana nuna waɗannan abubuwa don sadawa a cikin lymph nodes. A wakilan haka, yana aika wasu ruwan jini domin taimakawa wajen gyara abubuwan da aka sarrafa su a cikin jini da asibiti bayan alamar. Bamuyoyin ilimi suna nuna cewa rarraba ruwan jini a cikin lymphatic system ya samu uku bayan alamar kamar yadda aka rubuta a Journal of Applied Physiology a shekara ta 2022. Amma nan ke tsokowa manyi da babu iya fahimtar: bayan alamar, wannan rarraba zai gudu shi daya, wanda shine dalilin wadansu manyan malamari suna da rashin kuwa da cuta a cikin jinkiran su na rana duka bayan alamar mai tsauri.

Zinare Lymphatic Flow tare da Dynamic Air Compression

Zaƙunan tsarin da suka fito ne a cikin takaia ta hannu suna yi aiki kamar yadda harabba na iya samar da shi, tare da natsuwar abubuwan da ke jikin faya sosai. Ilo ƙasa wanda aka furta a Clinical Biomechanics mahu a shekara ta gabata ya bayyana cewa wannan nau'in natsuwa mai amfani ya kawo zurfin fayin jikin faya mai yiwuwa ta hanyar kwalliyar 58% karƙashin kawai damar jiki ya gyara. Masu kyau da suka biyo kansu girman kwamfuta ko masu kokarin HIIT suna da watsi mai kyau daga wannan goronku saboda jikinsu ya kawo haɗin abubuwan da ba ake amfani da su ba bayan wadansu kokari.

Ƙara Taimakawa Aiki na Immune da Natsuwar Abubuwan da Ba ake Amfani Da Su Ba

Idan ya kamata nema fluid na lymph a cikin jiki, abubuwan da ke iya yin pressure na air suna iya magana kalubale a kunsar wadannan cytokines da sauran abubuwa da ke shakkarar tare da rashin lafiya bayan yin wasan. Wasanni masu sabada da aka buga a Journal na Exercise Immunology a 2024 sun sami abin da ya dacewa. Maba’ikin wasan da ke amfani da wadannan nunan system na pneumatic suna ganin darajar fatigue markers su rage da dugun 40% sai dai. Babu hanyoyin bauta a nan ba. Tafiye-tafiyen lymph masu kyau suna nufi cell na white su zama tsayawa a cikin jiki, wanda ke taimakawa wajen inganta tasiri na jiki game da stress na oxidative mai zurfi dangane da wasan masu zurfi.

Sadda'a Ruwan:

• Munan tsari na tsarin dabara da yankuna na lymphatic
• Saitunan intensity da za a iya canza don purification mai tabbatarwa
• Munan tsarin compression da aka yarda shi ta FDA wanda aka tabbata shi a cikin wasanni masu alaƙa

Wannan haɗawaye na biyankumaikuwaiki da ilmin gyara-dawa ya sa auyan kwayoyin gini sun zama hanyar gyara-dawa mai amintam ce wadda bai shiga abubuwan tsabo ba kamar yadda aka ke gyara-dawa ta hannu.

Haɗin Auyan Kwayoyin Gini zuwa Gaba Daga Neman Sana'a

Hanyoyin Da Ake Yi Amfani Da Su Ne A Yayin Amfani Da Auyan Kwayoyin Gini Bayan Sana'a

Don samun damar iyaka daga auyan kwayoyin gini, maimakon sana'a waje halittu ne a fara a cikin mituna 30 bayan sana'a yayin da jiki ya ke tafi. Yi mituna 15 zuwa 20 a cikin tsarin da aka ambata shi ne a 40 zuwa 60 mmHg. Alƙawari dole ne ya fara daga kwayoyin gini zuwa kwallen kafin kwallen farko ta hanyar tsari. Wannan lokaci yana da mahimmanci saboda jikinmu ya ke kawar da abubuwan da ba su da alaƙa da sana'a bayan sana'a. Haɗin wannan da sharbun ruwa sosai da kuma yin wasu neman karamin karami, zai sa iyaka ta ƙara iyaka saboda ruwanu za ta kawo abubuwan da suka shaƙa zuwa karamin jiki masu fatigar da ba su da waƙa.

Auyan Kwayoyin Gini vs. Wasu Hanyoyin Iyaka: Furofin Ruwa Mai Zafi, Gyara-Dawa, da Wasu

Kayan dawa mai tsunwa (ice baths) zasaa kare maƙalar jini, har ma yanzu game da 22% saboda wasan yanar gizon Sports Science a shekarar 2023 amma akwai hanyar sa. Za su iya kara tafiya ta abubuwa maimakon bayyin lokaci wanda zai nufi hadaɗawa su ci lokaci sosai don fito wurin da suka bukata. Amma alajjabbaru na pneumatic compression suna yi hanyar daban-daban. Wadannan kayan aikin suna samun ma'auri daban-daban yayin da ke kwatanta maƙalar jini amma suna taimakawa wajen kawo abubuwa cikin jini ba haka ne su kare shi. Idan mu duba massages da ake yi da hannu, sai mu gane cewa ma'auri ya dace da ona ya ke yi. Tunda an samun air compression systems, kowanne mutum yana samun girman pressure washin dawowa akan kowane izumi. Wasu majalisar da aka buga a baya shekaru suna nuna cewa mutanen da suke amfani da wadannan kayan aiki suna samun 31% karancin rashin lafiya bayan aikin jiki dibensu mutanen da suke hanya da legs da suka dauki.

Alhurari a Yanar Gizo: Haɓakar Teknolojin Pneumatic Compression

Babban tattaunawar da aka yi zuwa kafin masu gyara wasan kwallon bazu na 2024 suna nuna cewa takamaiman 78% na ma'aikataciyan NBA da NFL sun fara amfani da teknolojin gudunmawa ta sama a matsayin abin da ke yin hanyar sauyin kasancewa. Ma'aikayan wasu ma'aikataci ya riga ya dawo zuwa aikin sakamako da aka nemi, inda ma'aikayan wasan su dawo aikin da aka nemi kamar takamaiman 19% sai dai su kan lalacewar wadannan aljebrai mai tsinkayar gudunmawa bayan dangantakar. Wace ne shakataccewar iyaka? Har ma, yana aiki akan duka duhu. Wasu ma'aikataci suna shigar da wadannan nau'ikan mahimmanci a zure zauren halartu, yayin da wasu suna so wadannan sarkin karatu mai zurfi da zai iya fuskantar sa tare da irin jam'i. Yayin da duk, waɗannan tsarin yanzu suna zama abubuwan muhimman ayyukan a dukkanin wuraren masu gyara wasan kambukura.

Sakonnin Bayanan Mai amfani: Lahunar Cikakken Labari a Zaman Kasuwanci

Samaruwa suka dubi runshin 800 a watan satanar da shirye-shiryen binyawa uku kuma suka sami abin da ya daki ne game da yanayin gudu. Waɗanda suka amfani da shi ta kalmala suna ganin yawan lokacin sauya suka kara kuskure, sun dawo daga 48 sa’a zuwa 34 kawai. Babu abin baƙinai ga wani abu da ba za a buƙata masu ilimi ko kayan inganci ba. Masu takaici ba su kasance kawai namba akan kwayar ba. Bauta ce manyan suka fada cewa suna da kurucewa sosai a rarrabinsu yayin suyi runshi na iyakokin, tare da miliyar biyu bisa ukunin koyon farkon rarrabin. Wannan zama tsakanin abin da muka ganin a gyomat da ke tsakanin jam’iya inda miliyar 89 bisa 100 ya ciwon wannan nau’in kimiyyar. Me? Saboda yana sauƙi canza shi a cikin lokacin sarrafa kuma yana aiki magana karfi kan rashin kuwa mai alaƙa da wurin waƙaƙiyar farfado da manyan masu farfado su shaƙe da shi.