1. Kupititsa patsogolo Masewera a Masewera & Maphunziro Amphamvu
Chitsanzo: Othamanga omwe amagwiritsa ntchito EMS panthawi yophunzitsira mphamvu kuti apititse patsogolo ntchito zolimbitsa thupi komanso kulimbitsa thupi.
Momwe imagwirira ntchito: EMS imapangitsa kuti minofu ikhale yolimba podutsa ubongo ndikulunjika mwachindunji minofu. Izi zitha kuyambitsa ulusi wa minofu womwe nthawi zambiri umakhala wovuta kuchitapo kanthu mwakufuna kwawo. Othamanga apamwamba amaphatikiza EMS muzochita zawo zachizolowezi kuti azigwira ntchito pazitsulo zothamanga kwambiri, zomwe ndizofunikira kwambiri pa liwiro ndi mphamvu.
Dongosolo:
Phatikizani EMS ndi masewera olimbitsa thupi amphamvu monga squats, mapapo, kapena kukankha.
Gawo lachitsanzo: Gwiritsani ntchito kukondoweza kwa EMS panthawi yolimbitsa thupi kwa mphindi 30 kuti mulimbikitse kutsegulira kwa quadriceps, hamstrings, ndi glutes.
pafupipafupi: 2-3 pa sabata, kuphatikiza ndi maphunziro wamba.
Phindu: Kumawonjezera mphamvu ya minofu, kumawonjezera mphamvu zophulika, komanso kumachepetsa kutopa panthawi yophunzitsa kwambiri.
2. Kubwezeretsa pambuyo polimbitsa thupi
Chitsanzo: Gwiritsani ntchito EMS kuti muwonjezere kuchira kwa minofu pambuyo pa maphunziro apamwamba.
Momwe zimagwirira ntchito: Pambuyo pochita masewera olimbitsa thupi, EMS pa malo otsika kwambiri amatha kulimbikitsa kuyendayenda ndikulimbikitsa kuchotsedwa kwa lactic acid ndi zinthu zina za metabolic, kuchepetsa kupweteka kwa minofu (DOMS). Njira imeneyi imafulumizitsa kuchira mwa kuwongolera kuyenda kwa magazi ndi kulimbikitsa kuchira.
Dongosolo:
Ikani EMS pafupipafupi (mozungulira 5-10 Hz) pa minofu yowawa kapena yotopa.
Chitsanzo: Kuchira pambuyo pothamanga-ikani EMS ku ng'ombe ndi ntchafu kwa mphindi 15-20 mutathamanga mtunda wautali.
pafupipafupi: Pambuyo pa gawo lililonse lolimbitsa thupi kwambiri kapena 3-4 pa sabata.
Phindu: Kuchira msanga, kuchepetsa kupweteka kwa minofu, ndi kuchita bwino m'magawo ophunzirira.
3. Kusema Thupi ndi Kuchepetsa Mafuta
Chitsanzo: EMS imagwiritsidwa ntchito poyang'ana madera omwe ali ndi mafuta amakani (mwachitsanzo, abs, ntchafu, mikono) molumikizana ndi zakudya zoyenera komanso masewera olimbitsa thupi.
Momwe zimagwirira ntchito: EMS imatha kusintha kayendedwe ka magazi m'dera lanu ndikulimbikitsa kugundana kwa minofu m'malo ovuta, zomwe zimatha kuthandizira kagayidwe ka mafuta ndikuwongolera minofu. Ngakhale kuti EMS yokha sichidzatsogolera kutayika kwakukulu kwa mafuta, kuphatikizapo kuchita masewera olimbitsa thupi ndi kuchepa kwa kalori, kungathandize kutanthauzira kwa minofu ndi kulimba.
Dongosolo:
Gwiritsani ntchito chipangizo cha EMS chopangidwa makamaka kuti chiseme thupi (nthawi zambiri chimagulitsidwa ngati "ab stimulators" kapena "malamba a toning").
Chitsanzo: Ikani EMS kudera lamimba kwa mphindi 20-30 tsiku ndi tsiku mukutsatira ndondomeko ya maphunziro apamwamba kwambiri (HIIT).
pafupipafupi: Kugwiritsa ntchito tsiku lililonse kwa masabata a 4-6 pazotsatira zowoneka bwino.
Phindu: Minofu yopindika, kutanthauzira bwino, komanso kutaya mafuta komwe kumatha kuphatikizidwa ndi masewera olimbitsa thupi komanso kudya bwino.
4. Kuchepetsa Ululu Wosatha ndi Kukonzanso
Chitsanzo: EMS imagwiritsidwa ntchito poyang'anira ululu wosatha kwa odwala omwe ali ndi matenda monga nyamakazi kapena kupweteka kwa msana.
Momwe zimagwirira ntchito: EMS imapereka mphamvu zazing'ono zamagetsi ku minofu ndi mitsempha yokhudzidwa, zomwe zimathandiza kusokoneza zizindikiro zowawa zomwe zimatumizidwa ku ubongo. Kuonjezera apo, ikhoza kulimbikitsa ntchito za minofu m'madera omwe ali ofooka kapena atrophied chifukwa cha kuvulala kapena matenda.
Dongosolo:
Gwiritsani ntchito chipangizo cha EMS chokhazikitsidwa kumayendedwe otsika otsika opangidwira kuti muchepetse ululu.
Chitsanzo: Pakupweteka kwa msana, ikani mapepala a EMS kumunsi kumbuyo kwa mphindi 20-30 kawiri pa tsiku.
Kawirikawiri: Tsiku lililonse kapena ngati pakufunika kuthana ndi ululu.
Phindu: Amachepetsa kukula kwa ululu wosatha, amapangitsa kuyenda bwino, komanso amalepheretsa kuwonjezereka kwa minofu.
5. Kuwongolera kaimidwe
Chitsanzo: EMS amagwiritsidwa ntchito kulimbikitsa ndi kubwezeretsa minofu yofooka ya msana, makamaka kwa ogwira ntchito muofesi omwe amakhala nthawi yayitali.
Momwe zimagwirira ntchito: EMS imathandiza kuyambitsa minofu yosagwiritsidwa ntchito bwino, monga yomwe ili kumtunda kapena pachimake, yomwe nthawi zambiri imakhala yofooka chifukwa cha kusakhazikika bwino. Izi zingathandize kuwongolera bwino ndikuchepetsa kupsinjika komwe kumachitika chifukwa chokhala m'malo olakwika kwa nthawi yayitali.
Dongosolo:
Gwiritsani ntchito EMS kulunjika minofu kumtunda kumbuyo ndi pachimake pamene mukuchita masewera olimbitsa thupi.
Chitsanzo: Ikani mapepala a EMS ku minofu yakumbuyo yam'mbuyo (mwachitsanzo, trapezius ndi rhomboids) kwa mphindi 15-20 kawiri pa tsiku, kuphatikizapo kutambasula ndi kulimbikitsa masewera olimbitsa thupi monga zowonjezera kumbuyo ndi matabwa.
Nthawi zambiri: 3-4 pa sabata kuti athandizire kusintha kwa nthawi yayitali.
Phindu: Kuwongolera kaimidwe, kuchepetsa kupweteka kwa msana, ndi kupewa kusagwirizana kwa minofu ndi mafupa.
6. Kupaka minofu ya nkhope ndi Anti-kukalamba
Chitsanzo: EMS imagwiritsidwa ntchito kuminofu ya nkhope kuti ipangitse kugundana kwaminofu yaying'ono, yomwe nthawi zambiri imagwiritsidwa ntchito pochiritsa kukongola kuti muchepetse makwinya ndi kumangitsa khungu.
Momwe zimagwirira ntchito: EMS yotsika kwambiri imatha kulimbikitsa minofu yaing'ono ya nkhope, kupititsa patsogolo kuyendayenda ndi minofu, zomwe zingathandize kumangirira khungu ndi kuchepetsa zizindikiro za ukalamba. Izi nthawi zambiri zimaperekedwa m'zipatala za kukongola ngati gawo lamankhwala oletsa kukalamba.
Dongosolo:
Gwiritsani ntchito chipangizo chapadera cha EMS chopangidwira khungu komanso kuletsa kukalamba.
Chitsanzo: Ikani chipangizochi m'malo omwe akulunjika monga masaya, mphumi, ndi nsagwada kwa mphindi 10-15 pa gawo lililonse.
pafupipafupi: 3-5 magawo pa sabata kwa masabata 4-6 kuti muwone zotsatira zowoneka.
Phindu: Khungu lolimba, lowoneka lachinyamata, komanso mizere yosalala ndi makwinya.
7. Kukonzanso Pambuyo Kuvulala Kapena Opaleshoni
Chitsanzo: EMS monga gawo la kukonzanso kukonzanso minofu pambuyo pa opaleshoni kapena kuvulala (mwachitsanzo, opaleshoni ya mawondo kapena kuchira kwa stroke).
Momwe zimagwirira ntchito: Pankhani ya atrophy ya minofu kapena kuwonongeka kwa mitsempha, EMS ikhoza kuthandizira kubwezeretsanso minofu yomwe yafooka. Nthawi zambiri amagwiritsidwa ntchito pochiza thupi kuti athandizire kuyambiranso mphamvu ndi magwiridwe antchito popanda kuyika zovuta kwambiri pamadera ovulala.
Dongosolo:
Gwiritsani ntchito EMS motsogozedwa ndi wothandizira thupi kuti muwonetsetse kugwiritsa ntchito moyenera komanso mwamphamvu.
Chitsanzo: Pambuyo pa opaleshoni ya mawondo, gwiritsani ntchito EMS ku quadriceps ndi hamstrings kuti muthandize kumanganso mphamvu ndikusintha kuyenda.
Nthawi zambiri: Magawo atsiku ndi tsiku, ndikuwonjezeka pang'onopang'ono kwamphamvu pamene kuchira kukukulirakulira.
Phindu: Kuchira msanga kwa minofu, mphamvu zowonjezera, ndi kuchepa kwa minofu ya atrophy panthawi yokonzanso.
Pomaliza:
Ukadaulo wa EMS ukupitilizabe kusinthika, ndikupereka njira zatsopano zolimbikitsira kulimba, thanzi, kuchira, komanso kukongola. Zitsanzo zenizeni izi zikuwonetsa momwe EMS ingaphatikizire muzochitika zosiyanasiyana kuti zikhale ndi zotsatira zabwino. Kaya amagwiritsidwa ntchito ndi othamanga kuti apititse patsogolo ntchito, ndi anthu omwe akufuna kuchepetsa ululu, kapena omwe akufuna kupititsa patsogolo kamvekedwe ka minofu ndi kukongola kwa thupi, EMS imapereka chida chosunthika komanso chothandiza.
Nthawi yotumiza: Apr-04-2025
