Le nauyin idon sawu na'urar motsa jiki ce da aka saba amfani da ita wacce aka tallata ga jama'a a matsayin hanyar inganta lafiyar jiki yayin ayyukan yau da kullun.

Yawancin ma'aunin nauyi an ƙera su kamar ƙaramin jakunkuna waɗanda kuke ɗaure kewaye da idon ƙafa tare da madaurin Velcro.

Ma'aunin nauyi na yau da kullun yana daga 1 zuwa 3 fam (kimanin 0,5 zuwa 1,5 kg) kuma ana iya amfani dashi yayin ayyukan yau da kullun ko haɗa shi cikin aikin motsa jiki na yau da kullun.

ko da yake nauyin idon sawu Ba a yi nazarin ko'ina ba kamar yadda sauran hanyoyin horar da motsa jiki na yau da kullun, bincike ya nuna cewa suna iya zama masu fa'ida don inganta yanayin tafiyarku da taimakawa rage haɗarin kitsen jiki da cututtukan zuciya (,).

Bugu da ƙari, ga tsofaffi, saka ma'aunin ƙafar ƙafar ƙafa yadda ya kamata zai iya inganta kuma yana iya zama da amfani wajen inganta daidaituwa a cikin mutanen da ke murmurewa daga bugun jini (, ).

Gabaɗaya, ma'aunin ƙafar ƙafa yana ba da wasu fa'idodi don dacewa gabaɗaya kuma yana da aminci don amfani da mutane masu lafiya.

Wannan ya ce, sun yi nisa da cikakkiyar maganin dacewa kuma an fi amfani da su a matsayin wani ɓangare na shirin wanda kuma ya haɗa da horarwa mai ƙarfi da motsa jiki na motsa jiki.

Mosuno / Stocksy United

Binciken Nauyin Ƙwaƙwalwa

ba sabon ƙirƙira ba ne. Bincike akan kwanakin nauyin idon sawu daga 1990 da baya ().

Ko da yake akwai ƙananan bincike akan ma'aunin ƙafar ƙafa a matsayin hanyar horo idan aka kwatanta da sauran hanyoyin horo na motsa jiki, bincike na baya-bayan nan ya nuna cewa ma'auni na idon kafa yana da amfani ga aikace-aikace daban-daban.

Amfani da Nauyin Ƙwaƙwalwa na asibiti

Babban amfani da ma'aunin idon sawu a cikin yanayin asibiti shine haɓakawa:

• a cikin tsofaffi
• a cikin mutanen da suka sami bugun jini

Alal misali, wani binciken 2016 ya gano cewa yin amfani da nauyin haɗin gwiwa na 0,5%, 1%, da 1,5% na nauyin jikin mutum ya rage kurakuran gyaran kafa.

Bisa ga binciken, ƙungiyar 1% na nauyin idon sawun ya sami sakamako mafi kyau, kodayake duk ƙungiyoyi masu nauyi sun nuna ci gaba.

Wani binciken da aka yi na marasa lafiya da ke fama da bugun jini ya nuna cewa ƙara 3 zuwa 5% na nauyin jikin mutum a cikin nauyin ƙafar ƙafar ƙafar da ke fama da bugun jini ya inganta ikon marasa lafiya don daidaitawa ().

Don haka, nauyin ƙafar ƙafar ƙafa na iya zama mafita na gyarawa ga mutanen da suka sha fama da bugun jini da kuma kayan aiki don inganta tafiya a cikin tsofaffi.

Ko da yake waɗannan karatun suna da alƙawarin, ya kamata koyaushe ku tuntuɓi mai kula da lafiyar ku kafin yunƙurin kowane saƙo don matsalolin likita.

Nauyin idon sawu don inganta lafiyar gabaɗaya

Idan ya zo ga lafiyar gaba ɗaya na mutanen da ba su ji rauni ba, nauyin idon sawu kuma zai iya zama da amfani.

Misali, wani bincike da aka gudanar a kasar Malaysia a shekarar 2016 ya gano cewa sanya 0,5kg (kilo 1,1) nauyin idon idon sawu da na wuyan hannu sau 3 a mako na tsawon mintuna 20 yana rage wa mahalarta zagayen kugu da yawan nauyin jiki. ().

Ko da yake ana buƙatar ƙarin bincike don sake maimaita waɗannan binciken, wannan binciken ya nuna cewa nauyin idon idon zai iya zama kayan aiki mai amfani don inganta waɗannan matakan kiwon lafiya.

A ƙarshe, nazarin 2017 na in ba haka ba manya masu lafiya sun gano cewa ma'aunin ƙafar ƙafa ta amfani da 1-2% na nauyin jikin mutum "na iya zama mai tasiri wajen inganta abubuwan da ke faruwa a cikin manya ba tare da bayyanar cututtuka ba" ( ).

Gabaɗaya, bincike ya nuna cewa ma'aunin ƙafar ƙafa na iya zama da amfani ga manya waɗanda ba su da rauni don inganta lafiyar jiki da motsi, kodayake ana buƙatar ƙarin nazari.

Abinda ke ciki

Shaidar kimiyya ta nuna cewa ma'aunin ƙafar ƙafar ƙafa na iya zama da amfani a cikin saitunan lafiya na asibiti da na gabaɗaya.

Koyaushe tuntuɓi mai kula da lafiyar ku kafin yunƙurin kowane shirin gyarawa.

Mafi kyawun Hanyoyi don Amfani da Nauyin Ƙwaƙwalwa

Tare da binciken a zuciya, ga wasu shawarwari don haɗa nauyin ƙafafu cikin shirin motsa jiki:

• Zaɓi nauyin haɗin gwiwa tsakanin 1% zuwa 2% na nauyin jikin ku.
• Sanya ma'aunin nauyi a kusa da idon sawu aƙalla sau 3 a mako na akalla mintuna 20 a kowane zama.
• Yi la'akari da ƙara ma'aunin ƙafar ƙafa lokacin yin tafiya a hankali don ingantacciyar motsi.
• Sanya ma'aunin ƙafar ƙafa kawai na ƙayyadaddun lokaci don guje wa rauni da rashin daidaituwa.
• Kada ku wuce kashi 3% na nauyin jikin ku a nauyin idon sawu.
• Ƙara nauyi a hankali don kauce wa raunin da ya wuce kima.

Ya kamata a sa ma'aunin idon ƙafa na ɗan gajeren lokaci, 'yan kwanaki a mako.

Babu isassun shaidar kimiyya don yin ƙarin da'awar, amma duk wani kayan aikin motsa jiki na iya haifar da raunin da ya wuce kima idan kun wuce gona da iri ().

Ayyukan Nauyin idon ƙafa

Ayyukan motsa jiki guda huɗu masu zuwa suna kai hari ga kwatangwalo da glutes kuma suna amfani da ma'aunin ƙafar ƙafa don juriya.

Ƙafa ɗaya Glute Bridge

Don yin wannan motsa jiki:

1. Kwanta a baya kuma kawo diddige zuwa ga kwatangwalo.
2. Mika kafa ɗaya madaidaiciya zuwa iska.
3. Tare da ba a mika ƙafarka ba, danna a ko'ina a ƙasa tare da ƙafarka don ɗaga hips ɗinka daga ƙasa.
4. Kwangilar ku a saman matsayi, sannan ku dawo da kwatangwalo a hankali zuwa ƙasa.
5. Maimaita a daya gefen.

Prone Hamstring Curl

Don yin wannan motsa jiki:

1. Ka kwanta a cikinka tare da shimfiɗa ƙafafu a bayanka da yatsun kafa a ƙasa.
2. Mika hannuwanku a gabanku don kwanciyar hankali.
3. A hankali lanƙwasa ƙafa ɗaya ta hanyar lanƙwasa ta a gwiwa da ɗaga ƙafar ka har sai ƙashinka ya zama kusurwa 90-digiri tare da ƙasa.
4. A hankali komawa zuwa wurin farawa. Yi ƙoƙarin kiyaye kwatangwalo da ƙashin ƙugu a ƙasa don tsari mai kyau.
5. Maimaita a daya gefen.

Satar hip ɗin gefe

Don yin wannan motsa jiki:

1. Ka kwanta a gefenka tare da ƙananan gwiwar gwiwarka da hannu na sama a ƙasa kuma kai yana hutawa a hannunka.
2. Lanƙwasa ƙananan ƙafar ku 90 digiri don kwanciyar hankali.
3. Tsaya ƙafarka ta sama a tsaye kuma a hankali ɗaga shi sama kamar yadda zai yiwu.
4. Yarda da glutes ɗin ku a saman kuma a hankali rage ƙafar ku zuwa ƙasa.
5. Maimaita a daya gefen.

Superman na kwance ya rike

Don yin wannan motsa jiki:

1. Ka kwanta a cikinka tare da kafafun ka madaidaiciya kuma hannayenka sun mika gaba.
2. Nuna yatsun ƙafar ƙafar ƙafa, haɗa ɗigon ku, kuma ɗaga ƙafafunku da hannayenku kaɗan daga ƙasa.
3. Riƙe matsayin na kusan daƙiƙa 1, sannan komawa ƙasa.

Rashin amfanin amfani da ma'aunin idon sawu

Bincike akan ma'aunin idon sawu yana nuna cewa zaku iya inganta lafiyar gabaɗaya da injiniyoyin tafiya ta hanyar haɗa su cikin ayyukan yau da kullun na yau da kullun.

Duk da haka, ma'aunin ƙafar ƙafar ƙafa ba su da nisa daga cikakkiyar maganin dacewa.

Ba zai yuwu a ji rauni ba ta amfani da ma'aunin idon sawu da yawa. Amma sai dai idan kun haɗa horon nauyi a cikin ayyukanku na yau da kullun, da wuya za ku ga canji mai tsauri a cikin dacewar ku daga ma'aunin idon sawu kaɗai.

Bugu da ƙari, idan aka yi amfani da shi kawai lokacin tafiya, ma'aunin idon idon zai ƙara ƙarin juriya ga quads da flexors na hip. Wannan na iya haifar da rashin daidaituwar tsoka idan an yi fiye da haka.

Idan kun kasance kuna jin zafi a cikin idonku, gwiwoyi, ko kwatangwalo, kuna iya so ku guje wa yin amfani da ma'aunin ƙafar ƙafa - ko aƙalla neman shawara daga ƙwararrun kiwon lafiya.

Ƙara damuwa, har ma da ƙananan nauyin nauyi, bai kamata a ɗauka da sauƙi ba idan ya zo ga haɗin gwiwa. Duk da haka, wannan ba yana nufin cewa ma'aunin idon sawu ba shi da amfani ko kuma yana da haɗari.

Kawai ku fahimci cewa an fi amfani da su don gina tsoka da aka yi niyya, a matsakaicin adadi. An fi amfani da su tare da na gargajiya, ingantaccen bincike hanyoyin motsa jiki kamar:

• dumbbells
• dumbbells
• motsa jiki na zuciya da jijiyoyin jini

Maimakon ɗaukar nauyi lokacin da kuke tafiya da yin ayyuka na yau da kullun, ƙila za a yi muku aiki mafi kyau ta aiwatar da kaɗan daga cikin darussan da ke sama a cikin shirin ku na motsa jiki.

Abinda ke ciki

Don kauce wa raunin da ya wuce kima, yakamata a yi amfani da ma'aunin idon sawu da yawa a matsayin wani ɓangare na cikakken shirin motsa jiki.

Kasan layin

Nauyin idon kafa yana nuna alkawari azaman hanyar gyarawa da kayan aiki don inganta lafiyar gabaɗaya.

Shaidu sun nuna cewa ma'aunin ƙafar ƙafa na iya inganta injinan tafiya da dacewa. Ba za su iya haifar da rauni ba idan aka yi amfani da su kadan.

Idan kuna son ƙara ma'aunin ƙafar ƙafar ƙafa zuwa aikinku na yau da kullun, kiyaye ma'aunin nauyi kuma kawai sanya su na ɗan gajeren lokaci.

Kodayake ma'aunin ƙafar ƙafa yana da tallafin kimiyya azaman kayan aikin horo, an fi amfani da su azaman ɓangaren shirin horar da ku gaba ɗaya maimakon a matsayin mafita kaɗai don inganta dacewa.