Idan akwai abu daya da kowa yake motsawa ya ƙi, to horar da tare da yadin da aka saka. Iffarfin yana da zafi ƙwarai kuma yana hana ku yin amfani da ƙarfin da ake buƙata don aiwatar da aikin a cikin aikinku na yau da kullun. Thearfin yana fitowa ne sakamakon lalacewar tsoka da aka samar yayin zaman horo. Tare da waɗannan raɗaɗin, mutane suna mamakin ko horo tare da taurin zai zama lafiya ga jikinmu ko a'a. Wasu kuma sun zaɓi rage girman horo ko nauyin da suke amfani da shi a cikin atisayen don kar su ji wannan ciwo.
Shin kana so ka sani ko yana da kyau a yi atisaye da leshi? Anan zamu bayyana muku komai.
Me yasa takalman takalmin suke fitowa?
Iffarfin sakamako ne na lalacewar tsoka yayin lokutan horo. Lokacin da muka sanya tsoka zuwa wani abu mai motsawa, zamu saki lactic acid a cikin tsokoki azaman kayan sharar gida bayan haɓakar ƙwayar glycogen. Wannan yana haifar da taruwar wannan acid din don haifar da ciwo bayan wadannan ranaku. A yadda aka saba, matsakaicin zafi na faruwa ne lokacin da kimanin awanni 48 suka wuce bayan motsa jiki.
Ba lallai bane ya zama motsa jiki mai wahala wanda ke haifar da ciwo. A sauƙaƙe, ga waɗancan mutanen da ba su saba yin motsa jiki ba, kuma, ba zato ba tsammani, muka fara aikin motsa jiki, za su kasance cikin baƙin ciki na taurin kai. Akwai wasu hanyoyi don cire takalmin takalmin amma yana da kyau koyaushe rashin su.
Ga mutanen da suka saba yin motsa jiki, idan sun sami horo mai ƙarfi da ƙarfi fiye da yadda suka saba, za su haifar da lahani mafi tsoka. Karyewar waɗannan zaren zai haifar mana da ƙarin jin zafi yayin motsawa da aiki. Koyaya, ba don muna da taurin ƙarfi ba ya kamata mu dakatar da horo ko yi shi da ƙananan kaya ko ƙarfi.
Lokacin da muke horo a wani yanayi kuma tare da ƙarar horo wanda ya dace da iyawarmu, ba lallai bane mu zama masu taurin kai. Yana da kyau cewa, da farko, muna da ƙarin gajiya da zafi lokacin da muka shawo kan wannan juriya wanda shine nauyin ko nauyin da muke sakawa a kan injuna da dumbbells. A gefe guda kuma, idan duk lokacin da muke da taurin kai mun rage girman karatun mu ko kuma karfin sa, ba za mu ƙyale ƙirƙirar ƙwayoyin cuta da ƙwayoyin cuta a cikin ƙirarmu ba.
Mahimmancin ci gaba
Horarwa tana tsayawa idan koyaushe muna yin abu ɗaya. Wajibi ne a banbanta nauyi, maimaitarwa, tashin hankali na inji da muke gabatarwa yayin motsa jiki, gyara lokutan hutu, da dai sauransu. Don horo don bayar da sakamako. In ba haka ba, ba za mu ci gaba ko ci gaba a burinmu ba. Ka tuna cewa samun taurin kai ba dole bane ya zama mara kyau ko mai kyau.
Lokacin da muka ƙara matakinmu na kayan aiki waɗanda muke gabatarwa cikin injuna da waɗanda muke ɗagawa, daidai ne lalacewar tsoka ta tashi. Koyaya, kada muyi aiki akan gazawar tsoka. Rushewar tsoka shine maimaitawa cewa baza mu iya sake maimaitawa ba tare da taimako ba. Idan a cikin dukkanin jerin ko a duk motsa jiki mun kai ga gazawar tsoka, zamu kara danniyar da tsoka take ciki yayin zama kuma zata gaji da wuri. Ba wai kawai zai haifar da ƙarin zaren da za su karye ba kuma lalacewar su ta fi girma, amma murmurewa zai yi a hankali, haɗarin rauni yana ƙaruwa kuma ciwon ya bayyana.
Idan kun kasance kuna horo a cikin aikin motsa jiki na dogon lokaci, zaku dace da shi. Loadarin ɗaukar nauyin da kuka ɗora, ƙokarin da yake ɗauka. Koyaya, idan mukayi wannan ƙaruwa cikin lodi gabaɗaya, ba lallai bane ya ƙara lalacewar tsoka.
Don ku fahimta da kyau, za mu ba da misali. Ka yi tunanin cewa muna yin aikin buga benci na makonni 3 a ciki wanda muka saka jimlar nauyin kilogiram 60 na lodi. Idan a mako na huɗu muka sanya cikin kilogiram 75, za mu yawaita kaya sau ɗaya a lokaci ɗaya. Idan muna son yin yawan adadin maimaitawa da jeri tare da wannan nauyin, zamu haifar da lalacewar tsoka da yawa, sabili da haka, taurin zai bayyana. Manufa ita ce ƙara wannan nauyin kaɗan da kaɗan don ƙirƙirar karɓa.
Shin yana da kyau a yi atisaye da leshi?
Lokacin da muke yin aiki iri ɗaya na ɗan lokaci (fiye ko ƙasa da watanni 3 ko 4), mun lura cewa jikinmu ya dace sosai kuma ba ya ci gaba sosai. A wannan yanayin ne lokacin da muke canza al'amuranmu na yau da kullun don canza ƙwarin gwiwa wanda tsokokinmu suka karɓa. Wataƙila, Kwanakin farko da za mu aiwatar da sabon abu zai zama lokacin da muke da ƙarfi.
Koyaya, horo tare da laces bazai zama matsala ba. Tare da dumi mai kyau da kuma miƙawa mai kyau, za mu rage zafin ciwon. Idan muka daina yin horo ko rage ƙarfin horo da ƙarfinsa don kada ya cutar da yawa, za mu sa jiki bai dace da wannan horon ba. Ta wannan hanyar ne, idan muka sake maimaita wannan horo, za mu sake samun ƙarfi.
Galibi muna warkewa daga takalmin takalmin ne cikin kwanaki 3-5 kawai. Raunin da ke da ciwo ƙwarai kuma bai ba mu damar horo ba, ɗauki tsawon lokaci kafin mu tafi. A yanayin da kuke da irin wannan taurin, kuyi tunanin cewa ba lallai bane ku maimaita irin wannan horo kwata-kwata. Yayinda kwarewar motsa jiki ke gudana, zamu saba da daidaita ƙarar horo zuwa aikinmu. Lokacin da muka sami madaidaicin ƙarar, ba za mu sami ciwo ba kuma kawai 'yan damuwa ko ƙananan rauni a ranakun da muke amfani da ƙari mai yawa.
Abin da ba ya horar da laces ya dogara da?
Akwai wasu lokuta lokacin da yafi kyau kada ayi atisaye tare da laces. Waɗannan shari'o'in suna shawagi akan waɗancan cututtukan masu tsananin ciwo waɗanda basa bamu damar yin kowane irin motsi na asali. A wannan lokaci, Jiki yana nemanmu mu sami cikakkiyar hutawa dan murmurewa kadan-kadan.
A duk sauran al'amuran, muddin za mu iya yin horo, zai fi kyau mu yi shi a kan daidai yadda muke koyaushe. Akwai wasu hanyoyi don taimakawa warkar da taurin kuma wannan shine ta hanyar samun dumi mai kyau kafin ƙarfin yau da kullun, miƙaƙƙun hanyoyin haɗin gwiwa da tsokoki, da kuma amfani da maganin kumburi don rage ciwo.
Ina fatan cewa tare da wannan bayanin zaku warware shakku game da ko yin atisaye da yadin da babu.