Shawarwari masu sauri
- Roll slowly, about an inch per second.
- Spend 30 to 60 seconds per muscle.
- Breathe and ease off if it turns sharp.
Akwai wani irin ciwon tsoka na musamman da ke bayyana kwana ɗaya ko biyu bayan ka matsa kanka. Ka hau matakala, ka fara sabon motsa jiki, ka taimaka wa aboki ɗaukar kujera. Washegari ka tashi tsaye sai ƙafafunka su kai ƙara. Wannan raɗaɗin yana da suna. Shi ne ciwon tsoka mai jinkirin bayyana, DOMS a taƙaice, kuma yana ɗaya daga cikin abubuwa mafiya al'ada da jiki ke yi.
Birgima kan roba mai laushi na ɗaya daga cikin abubuwan da mutane ke kama don jin sauƙi idan ya afko. Tambayar da ta cancanci a yi mai sauƙi ce. Shin yana taimakawa da gaske? Amsar gaskiya ita ce eh, dan kaɗan, kuma ya cancanci fahimtar dalilin don kada ka yi tsammanin fiye da abin da zai iya bayarwa.
Inda ciwon ke fitowa
DOMS ba alamar ka yi wani abu ba daidai ba ne. A cewar Cleveland Clinic, yana bayyana ne lokacin da ka ƙalubalanci tsoka fiye da abin da ta saba, musamman yayin motsin da tsokar ke tsawaita ƙarƙashin matsi. Saukar da kanka a rabin ƙasa na tsugunnawa. Gudu ƙasa da tudu. Sauka matakala washegarin ranar motsa ƙafafu. Waɗancan motsin saukarwa suna haifar da ƙananan tsagewa a zarurrukan tsokar, kuma ciwon wani ɓangare ne na ƙungiyar gyara da ke zuwa don sake ginawa.
Yakan kai kololuwa kwana ɗaya ko biyu bayan ƙoƙarin kuma da wuya ya wuce kimanin kwana biyar. Sannan yana dushewa, kuma tsokar da ta sake girma tana ɗan fin ƙarfin ta dā. Wannan raɗaɗin, duk da bacin ransa, sautin ƙaruwarka da ƙarfi ne.
Abin da birgima kan roba ke yi da gaske
Roba mai laushi ta birgima silinda ce mai ƙarfi da kake danna nauyin jikinka a kai, kana birgima tsoka a kanta a hankali. Hanya ce ta ba kanka tausa mai zurfi ba tare da biyan kuɗinsa ba.
Ga abin da binciken ke goyon baya da gaske. Birgima kan roba yana bayyana yana rage ciwon da wani ɓangaren raguwar aiki da ke zuwa da DOMS. Zai iya sassauta taurin da matsewar da kake ji kwana ɗaya ko biyu bayan haka, kuma yakan bar tsoka tana jin sassauƙa da gaɓa tana motsi cikin ƴanci nan da nan bayansa. Waɗannan tasirori ne na gaske, masu amfani.
Ga ɓangaren gaskiya. Masana kimiyya har yanzu ba su da cikakken tabbacin dalilin da yake aiki. Babu bayani da aka daidaita kan yadda danna tsoka ke juyawa zuwa ƙarancin ciwo, kuma babu adadin lokaci ko matsi cikakke da aka yarda da shi. Don haka ka ɗauki manyan iƙirarin da ɗaga gira. Birgima kan roba ba ya fitar da gubobi ko narkar da wani abu. Abin da yake yi tabbatacce shi ne sa ka ji sauƙi ka kuma motsi cikin sauƙi, wanda a safiya mai tauri ya isa sosai.
Yadda ake yin sa da gaske
Ba kana buƙatar darussan dabara ba. Ƴan jagorori masu laushi suna riƙe shi mai amfani da jin daɗi:
- Ka zaɓi rukunin tsoka mai ciwo, kamar sha'irin ƙafafunka, gaba ko bayan cinyoyinka, ko saman bayanka.
- Ka ɗora wannan wurin a kan robar ka bar wani ɓangaren nauyinka ya sauka a kanta.
- Ka birgima a hankali, inci ɗaya ko biyu a daƙiƙa, sama da ƙasa a tsawon tsokar.
- Idan ka sami wuri mai ciwo, ka dakata a wurin ka yi numfashi na ƴan daƙiƙa maimakon cizon haƙora ta cikinsa.
- Ka kashe kimanin daƙiƙa 30 zuwa 60 a kowane wuri. Jimillar ƴan mintuna kaɗan ta isa.
Ka riƙe shi a kan ɓangaren nama na tsokar. Ka nisanci gaɓoɓinka, ƙasusuwan ƙananan bayanka, da duk inda ke jin kaifi maimakon raɗaɗi. Jin da kake so shi ne irin rashin jin daɗi mai kyau, irin da ke sa ka fitar da numfashi. Idan kana murɗa fuska ko riƙe numfashinka, ka rage matsin.
Farfaɗowa ya fi roba mai laushi ta birgima
Yana taimakawa a tuna cewa birgima ƙaramin kayan aiki ɗaya ne, ba dukan aikin ba. Cleveland Clinic ta lissafa hutu a matsayin babban abu ga tsokoki masu ciwo, tare da motsi mai sauƙi kamar tafiya mai sauƙi ko miƙa jiki mai laushi don sassautawa, zafi ko sanyi don jin daɗi, da shan ruwa mai kyau. Barci yana yi wa farfaɗowa fiye da kowace na'ura. Robar birgima ƙari ce mai kyau a kan duk wannan, ba maimakonsa ba.
Ka tafi a hankali lokacin da kake sabo da shi. Idan kana fama da rauni, ciwo mai ɗorewa, ko an yi maka tiyata, ka duba tare da likita ko ƙwararren gyaran jiki kafin ka birgima wani wuri, tunda danna wurin da ba daidai ba na iya mayar da kai baya.
Kuma ka san iyakar tsakanin ciwo na al'ada da wani abu fiye. DOMS na yau da kullum mara kaifi ne, ya bazu a tsoka, kuma yana dushewa zuwa kwana na biyar. Ciwo mai kaifi kuma mai dawwama, raɗaɗin da ya wuce mako guda, kumburi mai tsanani, ko fitsari mai duhu ko na jini bayan motsa jiki mai wuya alamu ne na kiran likita maimakon kama robar. Waɗannan ba kasafai ba ne, amma sun cancanci sani.
Yawancin lokaci, dai, jikinka ne kawai yana aikin gyaransa. Ka ba shi ɗan hutu, ɗan motsi, ƴan mintuna a hankali a kan robar, ka bar shi ya gama aikin.
Madogarai
- Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS): What It Is & Treatment
- National Center for Biotechnology Information, Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
- National Center for Biotechnology Information, Foam Rolling or Percussive Massage for Muscle Recovery: Insights into DOMS