Me yin tafiya da baya a kan injin tuƙi

Shiga cikin kowane dakin motsa jiki kuma za ku iya hango wani yana tafiya da baya akan injin tuƙi ko kuma yana tafiya baya akan na'urar elliptical.Yayin da wasu mutane na iya yin motsa jiki a matsayin wani ɓangare na tsarin jiyya na jiki, wasu na iya yin hakan don haɓaka lafiyar jiki da lafiyar jiki gaba ɗaya.
"Ina tsammanin yana da ban mamaki don haɗa wasu motsi na baya a cikin kwanakinku," in ji Grayson Wickham, masanin ilimin motsa jiki a Lux Physical Therapy da Medicine Functional a Birnin New York."Mutane suna zaune sosai a kwanakin nan, kuma akwai rashin motsi iri-iri."
An yi bincike da yawa akan yuwuwar fa'idar "tafiya na baya," wanda shine ma'anar tafiya ta baya.Dangane da binciken Maris 2021, mahalarta waɗanda suka yi tafiya a baya akan injin tuƙi na tsawon mintuna 30 a lokaci ɗaya sama da makonni huɗu sun haɓaka daidaituwarsu, saurin tafiya, da lafiyar zuciya.
Masana sun ce ya kamata ku yi tafiya a hankali lokacin da kuka fara tafiya a baya.Kuna iya farawa da yin shi na mintuna biyar sau kaɗan a mako
Bugu da ƙari, bisa ga gwaji na asibiti, ƙungiyar mata sun rasa kitsen jiki kuma sun inganta lafiyar zuciya bayan shirin makonni shida na gudu da tafiya a baya.An buga sakamakon gwajin a cikin fitowar Afrilu 2005 na International Journal of Sports Medicine.
Wani bincike ya nuna cewa motsi na baya zai iya taimakawa wadanda ke fama da osteoarthritis na gwiwa da ciwon baya mai tsanani da kuma inganta gait da daidaito.
Tafiya na baya zai iya kaifafa tunaninka kuma ya taimake ka ka zama mai mai da hankali sosai, tunda kwakwalwarka tana buƙatar ƙarin faɗakarwa yayin motsi cikin wannan sabuwar hanya.Saboda wannan dalili, da kuma gaskiyar cewa motsi na baya yana taimakawa daidaitawa, ƙara wasu tafiya na baya cikin ayyukan yau da kullun na iya zama da amfani musamman ga tsofaffi, kamar yadda binciken 2021 na marasa lafiya na bugun jini ya ba da shawarar.

LDK mai ɗaukar nauyi

Canja tsokoki da kuke amfani da su

Me yasa komawa baya yana da taimako?"Yayin da kuke tuƙi gaba, motsi ne mai rinjaye," in ji Landry Estes, ƙwararren ƙwararren ƙarfi da kwandishan a Kwalejin Kwalejin, Texas yayi bayani."Idan kuna tafiya a baya, jujjuyawar rawa ce, quads ɗin ku suna konewa kuma kuna yin tsayin gwiwa."
Don haka kuna aiki da tsokoki daban-daban, wanda koyaushe yana da fa'ida, kuma yana haɓaka ƙarfi."Ƙarfi na iya shawo kan lahani da yawa," in ji Estes.
Jikin ku kuma yana motsi ta hanyar da ba ta dace ba.Wickham ya ce yawancin mutane suna rayuwa kuma suna motsawa a cikin jirgin sagittal (motsi na gaba da baya) kowace rana kuma suna motsawa kusan a cikin jirgin sagittal na gaba.
"Jiki yana daidaitawa da matsayi, motsi da yanayin da kuke yi akai-akai," in ji Wickham."Wannan yana haifar da tashin hankali na tsoka da haɗin gwiwa, wanda ke haifar da ramuwa na haɗin gwiwa, wanda ke haifar da lalacewa da tsagewa, sa'an nan kuma ciwo da rauni."Muna yin wannan a cikin ayyukanmu na yau da kullun Ko kuma yawan motsa jiki da kuka ƙara a cikin dakin motsa jiki, mafi kyau ga jikin ku.”

LDK babban-ƙarshen shangy treadmill

Yadda za a fara dabi'ar tafiya ta baya

Wasannin na baya ba sabon ra'ayi ba ne.Tun shekaru aru-aru, Sinawa suna komawa baya saboda lafiyar jiki da ta kwakwalwa.Komawa baya kuma ya zama ruwan dare a wasanni - tunanin 'yan wasan ƙwallon ƙafa da alkalan wasa.
Akwai har ma da tseren da kuke gudu da tafiya a baya, kuma wasu mutane suna gudu a baya a cikin shahararrun abubuwan da suka faru kamar Marathon na Boston.Loren Zitomersky ya yi hakan ne a cikin 2018 don tara kuɗi don binciken farfaɗo da ƙoƙarin karya tarihin duniya.(Ya yi na farko, amma ba na ƙarshe ba).
Yana da sauƙin farawa.Kamar kowane sabon motsa jiki, mabuɗin shine ɗaukar lokacin ku.Wickham ya ce za ku iya farawa ta hanyar komawa baya na mintuna biyar sau kadan a mako.Ko kuma kuyi tafiya na minti 20, tare da minti 5 a baya.Yayin da jikin ku ya saba da motsi, za ku iya ƙara lokaci da sauri, ko gwada motsi mafi ƙalubale kamar tafiya a baya yayin tsuguno.
"Idan kun kasance ƙarami kuma kuna motsa jiki akai-akai, za ku iya komawa baya har tsawon lokacin da kuke so," in ji Wickham."Yana da ingantacciyar lafiya da kanta."
Yi rajista don jerin labaran labarai na Fitness Amma Mafi Kyau.Jagoranmu mai kashi bakwai zai taimaka muku cikin sauƙi zuwa tsarin yau da kullun, tare da goyan bayan ƙwararru.

LDK lebur teadmill

Zabi na waje da kuma tukwane

Yin tafiya da baya yayin da ake jan sled yana ɗaya daga cikin atisayen da Estes ta fi so.Amma ya ce tafiya da baya yana da kyau idan za ku iya samun injin tuƙi mai ƙarfi ta atomatik.Yayin da injin tuƙi na lantarki zaɓi ne, gudana ƙarƙashin ikon ku ya fi fa'ida, in ji Estes.
Tafiya na baya wani zaɓi ne, kuma Wickham ɗaya ya ba da shawarar.“Yayin da injin tuƙi ke kwaikwayon tafiya, ba haka ba ne na halitta.Ƙari ga haka, kuna da yuwuwar faɗuwa.Idan ka fadi waje, ba shi da hadari.”
Wasu mutane suna ƙoƙarin juyar da feda akan kayan aikin motsa jiki kamar na'urorin elliptical don haɓaka dacewarsu da lafiyarsu gabaɗaya
Idan ka zaɓi yin tafiya na baya akan injin tuƙi, musamman na lantarki, da farko ka ɗauki raƙuman hannaye kuma saita saurin zuwa saurin gudu.Yayin da kuka saba da wannan motsi, zaku iya tafiya da sauri, ƙara karkata, kuma ku bar hannaye.
Idan ka zaɓi gwada shi a waje, da farko zaɓi wurin da ba shi da haɗari, kamar wurin ciyawa a wurin shakatawa.Sa'an nan kuma fara kasadar retro ta hanyar tsayar da kai da ƙirjinku a tsaye yayin jujjuyawa daga babban yatsan ƙafa zuwa diddige.
Duk da yake kuna iya buƙatar waiwaya lokaci-lokaci, ba kwa son yin shi koyaushe saboda zai gurbata jikin ku.Wani zaɓi shine tafiya tare da aboki wanda ke tafiya gaba kuma zai iya zama kamar idanunku.Bayan 'yan mintoci kaɗan, canza matsayi don abokanka suma su amfana da shi.
"Yana da kyau a iya yin kowane irin motsa jiki," in ji Wickham."Daya daga cikinsu shi ne reverse maneuvers."