Kodi Kukondoweza Kwa Minofu Yamagetsi Ndikodi Kulimbitsa Thupi Kwamatsenga Komwe Kumapangidwira?

Zamkati

• Kodi kukondoweza kwa minofu yamagetsi ndi chiyani, chimodzimodzi?
• Chabwino, ndiye izi zikusiyana bwanji ndi zolimbitsa thupi za EMS?
• Kotero, kodi maphunziro a EMS amagwira ntchito?
• Kodi masewera olimbitsa thupi a EMS ndi otetezeka?
• Onaninso za

Tangoganizani ngati mutapeza phindu la maphunziro a mphamvu-kumanga minofu ndikuwotcha mafuta ambiri ndi zopatsa mphamvu-popanda kupereka maola ku masewera olimbitsa thupi. M'malo mwake, zomwe zingatenge ndi magawo angapo ofulumira amphindi 15 olumikizidwa ndi mawaya ena ndipo, violá, zotsatira zoyipa. Maloto a chitoliro? Zikuoneka kuti osati-makamaka malinga ndi ubwino wa Manduu, Epulse, ndi Nova Fitness, ena mwa masewera olimbitsa thupi atsopano omwe amaphatikizapo magetsi olimbikitsa minofu (EMS) muzolimbitsa thupi.

"Kulimbitsa thupi kwa EMS kumaphatikizapo mayendedwe ofanana ndi masewera ena ambiri," akutero Blake Dircksen, D.P.T., C.S.C.S.. "Kusiyanitsa ndiko kuwonjezereka kwa kusonkhezera kwa magetsi kuti apeze minofu yambiri ya minofu," yomwe, mwachidziwitso, iyenera kuonjezera mphamvu ya thukuta. Werengani kuti mupeze kutsitsa kwathunthu pa kukondoweza kwa minofu yamagetsi.

Kodi kukondoweza kwa minofu yamagetsi ndi chiyani, chimodzimodzi?

Ngati mudapitako kuchipatala, mwina mwakhalapo ndi EMS kapena "e-stim," kuthandiza kumasula minofu yanu yolimba kuti athe kuchira. Pogwiritsidwa ntchito ngati mankhwala, zida izi zimapangidwa kuti zizilimbikitsa mitsempha yomwe imapangitsa kuti minofu igwirizane, pamapeto pake kumasula ndikumasula malo aliwonse olimba. (BTW, kodi mumadziwa kuti kulimbitsa thupi kumathandizanso kukulitsa chonde ndikuthandizani kutenga pakati?!)

Othandizira athupi amagwiritsa ntchito mapadi oyendetsera mkati kapena malamba okhudzana ndi dera kuti apereke mphamvu zamagetsi ku "minofu yofooka, kuphipha, kapena zigawo / mafupa omwe alibe mayendedwe," akutero a Jaclyn Fulop, M.S.P.T., woyambitsa wa Exchange Physical Therapy Group.

Pali zida zambiri zochepetsera zopweteka zomwe zimapezeka pa kauntala komanso pa intaneti (zomwe zimatchedwanso TENS-transcutaneous magetsi a ma cell-stimulation-unit), omwe angakuthamangitseni pafupifupi $ 200. (Fulop amalimbikitsa pulogalamu ya LG-8TM, Buy It, $ 220, lgmedsupply.com) Koma, apangidwanso kuti azigwira ntchito mdera lina, osati thupi lanu lonse ndipo amagwiritsidwa ntchito moyang'aniridwa ndi akatswiri. Ngakhale zida izi nthawi zambiri zimakhala "zotetezeka komanso zosavuta kugwiritsa ntchito," Fulop sichingavomereze kuti muzigwiritsa ntchito nthawi yolimbitsa thupi, ndipo ngati ingagwiritsidwe ntchito, kokha "pakuthandizira kupweteka mutatha kulimbitsa thupi." (Zogwirizana: Izi Zida Zamatekinolozi Zitha Kukuthandizani Kuti Muyambenso Kuchita Chilichonse Mukamagona)

Chabwino, ndiye izi zikusiyana bwanji ndi zolimbitsa thupi za EMS?

M'malo moyang'ana gawo linalake la thupi monga momwe mungachitire pochiritsa thupi, panthawi yolimbitsa thupi ya EMS, kukondoweza kwamagetsi kumaperekedwa kumadera akulu amthupi kudzera pa suti, chovala, ndi / kapena zazifupi. Mukamachita masewera olimbitsa thupi (omwe ali kale ndi minofu yanu), zikhumbo zamagetsi zimakakamiza minofu yanu kuti igwirizane, zomwe zingapangitse kuti azitenga minofu yambiri, atero a Dircksen.

Zochita zambiri za EMS zimakhala zazifupi kwambiri, zimatha mphindi 15 zokha ku Manduu ndi 20 ku Epulse, ndipo zimayambira "kuchokera ku cardio ndi kuphunzitsa mphamvu mpaka kuwotcha mafuta ndi kutikita minofu," akutero Fulop.

Mwachitsanzo, mukatsetsereka pa stim ~ensemble~ yanu ku Manduu, wophunzitsa adzakutsogolerani pamasewera olimbitsa thupi ochepa monga matabwa, mapapu, ndi ma squats. (Koma, choyamba, mufunika kutsimikiza kuti mukudziwa mawonekedwe oyenera a squat.) Zachidziwikire kuti mwina phokoso zosavuta mokwanira, koma palibe kuyenda mu paki. Chifukwa zimachitika ngati kukana, mayendedwe amamva kukhala ovuta kwambiri ndikukusiyirani kotopa msanga. Monga momwe zimakhalira ndi maphunziro ena, mutha kukhala owawa. Ponseponse, kuvutika kwanu pambuyo pa Manduu kapena maphunziro aliwonse a EMS zimadalira pazinthu zingapo, monga "kuchuluka kwa ntchito, kulemera kwake, kuchuluka kwa nthawi, kuchuluka kwazomwe zachitika, komanso ngati mayendedwe aliwonse m'magulu atsopano, "atero a Dircksen. (Onaninso: Chifukwa Cholimbitsa Thupi Kumapweteka Pambuyo pa Nthawi Yosiyanasiyana)

Kotero, kodi maphunziro a EMS amagwira ntchito?

Yankho lalifupi: TBD.

Mukamachita masewera olimbitsa thupi, ma neurotransmitters mu ubongo amauza minofu yanu (ndi minyewa yomwe ili mkati mwake) kuti iyambitse ndikuchitapo kanthu kuti mugwire ntchito iliyonse. Popita nthawi, chifukwa cha zinthu monga kuvulala, kuponderezedwa, komanso kusachira bwino, kusamvana bwino kwa minyewa kumatha kuchitika ndikuchepetsa kutseguka kwa ulusi wa minofu yanu mukamayendetsa ntchito nthawi zonse. (Onani: Momwe Mungagwiritsire Ntchito Glutes Underused Aka Dead Butt Syndrome mwachitsanzo cha momwe izi zitha kusewerera IRL.)

Komabe, EMS ikawonjezeredwa pa equation, imakupatsani mwayi wolumikizana ndi ulusi wochulukirapo wa minofu (kuphatikiza omwe adatsalira). Kuti mukhale otetezeka-kuti musapitirire ndi kuika pangozi minofu, tendon, kapena misozi ya ligament-pitani ndi "mlingo wochepa wothandiza," anatero Dircksen. "Kutanthauza kuti, mukangopeza chidule cha minofu kuchokera pazolimbikitsa, ndizokwanira." (Ponena za chitetezo chazolimbitsa thupi ... ophunzitsa amati ndix machitidwewa kuyambira nthawi zonse, stat.)

Malingana ngati simukuyenda mopitirira malire, kuwonjezeka kumeneku kwa kutengeka kwa minofu kumatha kubweretsa mphamvu. Ngati mumagwiritsa ntchito e-stim tandem poyenda komanso kulemera, minofu yanu iyenera kukhala yolimba kuposa momwe mungayendere nokha, malinga ndi kafukufuku wina. Mu kafukufuku wa 2016, anthu omwe adachita pulogalamu ya masabata asanu ndi limodzi ndi EMS anali ndi mphamvu zowonjezera mphamvu poyerekeza ndi omwe sanagwiritse ntchito EMS.

"Mwa kutenga nawo mbali m'kalasi ya EMS (m'malo mongokhala ndi kulola kuti e-stim igwire minofu yanu), mukupeza masewera olimbitsa thupi, omwe ali ndi thanzi labwino," akutero Dircksen. (Zogwirizana: Phindu Lalikulu Kwambiri Lamaganizidwe ndi Thupi la Kugwira Ntchito)

Inde, lingaliro la kuyeserera kwa EMS limawoneka kuti ndi lanzeru ndipo, inde, kafukufuku wina amathandizira zonena zakulimbikitsidwa. Komabe, kafukufuku (komwe kulibe zochepa) m'mitundu kukula, kuchuluka kwa anthu, ndi zomwe apeza. Mlandu wofunikira: Kuwunika kwa 2019 kwa kafukufuku wa e-stim kunapeza kuti kunali kosatheka kutsimikizira zotsatira za maphunziro a EMS.

"Ndikuganiza kuti munthu amene akuchita masewera olimbitsa thupi a EMS ayenera kukhala ndi ziyembekezo zenizeni, makamaka ngati akugwiritsa ntchito kuchepetsa mphindi pa masewera olimbitsa thupi," anatero Fulop. "EMS imatha kulimbikitsa kwakanthawi, kamvekedwe, kapena minofu yolimba pang'onopang'ono, koma sizingabweretse kusintha kwanthawi yayitali paumoyo komanso kulimbitsa thupi kokha, malinga ndi Food and Drug Administration (FDA).

Vuto lina: Kukondoweza kwamagetsi ndi "kovuta kwambiri kumwa moyenera," atero a Nicola A. Maffiuletti, Ph.D., wamkulu wa Human Performance Lab ku Schulthess Clinic ku Zurich, Switzerland. Pachifukwa ichi, zikhoza kuwonetsa chiopsezo cha 'pansi-dosage' (palibe kapena zochepa zophunzitsidwa ndi zotsatira zochiritsira) kapena 'overdosage' (kuwonongeka kwa minofu), akuwonjezera-ndipo izi zingakhale zofunikira makamaka mumagulu a gulu.

Kodi masewera olimbitsa thupi a EMS ndi otetezeka?

"Sizida zonse za EMS zomwe zili zotetezeka 100%," akutero Fulop. "Ngati mukulandira mankhwala a EMS ndi othandizira, ndiye kuti amaphunzitsidwa kugwiritsa ntchito mayendedwe amenewa ndikugwiritsa ntchito mayunitsi ovomerezeka a FDA."

Ngakhale kugwiritsa ntchito mankhwala osalamulirika sikuti ndiwowopsa kapena owopsa, atha kuyambitsa zilonda zamoto, mabala, kukwiya pakhungu, komanso kupweteka, malinga ndi FDA. Bungweli limachenjezanso kuti mawaya onse ndi zingwe zingayambitsenso magetsi. Chifukwa chake, ndikofunikira kuti mufunse mphunzitsi kapena malo ochitira masewera olimbitsa thupi za zida zawo, ndipo, ngati mukugula chipangizo, fufuzani mokwanira musanakanize "onjezani ngolo." (Polankhula za makina oti mugule, awa ndi ma elliptical abwino kwambiri kwa wakupha kunyumba.)

Ndipo ngati muli ndi defibrillator kapena pacemaker, a FDA amalimbikitsa kuti muchoke pa EMS. Amayi apakati ayeneranso kupewa e-stim (kupatula TEN, yomwe imaloledwa), makamaka pamunsi kapena pakhosi, akutero Fulop. "Izi zitha kuvulaza mwanayo ndipo sizikutsimikiziridwa kuti ndi zina."

Ndikofunikanso kudziwa kuti kafukufuku walumikiza EMS ndi chiopsezo chowonjezeka cha rhabdomyolysis (aka rhabdo), kuwonongeka kapena kuvulala kwa minofu komwe kumatulutsa kutulutsa kwa minofu yamagazi m'magazi, zomwe zimatha kubweretsa zovuta zazikulu monga impso kulephera, malinga ku US National Library of Medicine (NLM). Koma musachite mantha pakali pano: Ngakhale kuti rhabdo ndi yosowa kwambiri. Kuphatikiza apo, sikungokhala pachiwopsezo mukangophatikiza ma e-stim muzochita zanu zolimbitsa thupi. Mutha kupezanso matendawa kuchokera kuntchito zolimbitsa thupi zolimbitsa thupi, kusowa madzi m'thupi, komanso kuthamanga kwambiri, kuthamanga kwambiri ndikulimbitsa thupi kwatsopano - mayi m'modzi adapeza rhabdo chifukwa cholimbitsa thupi kwambiri.

Mfundo yofunika: Kuyeserera kwa EMS kumamveka kosangalatsa, ndipo maubwino ake ndizotheka, koma kumbukirani kuti kuthandizira kafukufuku sikunayambebe. (Pakadali pano, nthawi zonse mutha kunyamula zolemera zolemera!)

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