1. Te Whakarei Ake i te Mahi Hākinakina me te Whakangungu Kaha
Tauira: Ngā kaitākaro e whakamahi ana i te EMS i te wā whakangungu kaha hei whakanui ake i te kohi uaua me te whai huatanga o te whakangungu.
Te mahi: Ka whakaoho te EMS i te whakahekenga uaua mā te karo i te roro, ka aro tika ki te uaua. Ka taea e tēnei te whakahohe i ngā muka uaua e uaua ake ana te whakamahi mā te whakahekenga tūao anake. Ka whakauruhia e ngā kaitākaro taumata teitei te EMS ki ā rātou mahi auau hei mahi i ngā muka uaua tere-wiri, he mea nui mō te tere me te kaha.
Mahere:
Whakakotahitia te EMS me ngā mahi whakapakari tinana tuku iho pērā i te squats, te lunges, te push-ups rānei.
Tauira wā: Whakamahia te whakaohooho EMS i roto i tētahi whakangungu tinana o raro mō te 30 meneti hei whakanui ake i te whakahohenga o ngā uaua quadriceps, ngā uaua hamstrings, me ngā uaua o te hope.
Auautanga: 2-3 ngā wā i te wiki, me te whakauru atu ki te whakangungu noa.
Painga: Ka whakanui ake i te whakahohenga o ngā uaua, ka whakapai ake i te kaha pahū, ā, ka whakaiti i te ngenge i ngā wā whakangungu uaua.
2. Te Whakaora i Muri i te Whakangungu
Tauira: Whakamahia te EMS hei whakapakari i te whakaora uaua i muri i ngā wā whakangungu uaua.
Te mahi: Whai muri i te whakakori tinana, ka taea e te EMS i runga i te tautuhinga auau iti te whakaoho i te tohanga toto me te whakatairanga i te tango i te waikawa lactic me ētahi atu hua taha pākia, ka whakaiti i te mamae o te uaua (DOMS). Ka tere ake te whakaora mā te whakapai ake i te rere o te toto me te whakatairanga i te tukanga whakaora.
Mahere:
Whakamahia te EMS i ngā auau iti (tata ki te 5-10 Hz) ki ngā uaua e mamae ana, e ngenge ana rānei.
Tauira: Te whakaoranga i muri i te oma—whakapirihia he EMS ki ngā kōpū waewae me ngā huha mō te 15-20 meneti i muri i te oma tawhiti.
Auautanga: Whai muri i ia wā whakangungu kaha, 3-4 rānei i te wiki.
Painga: Te tere ake o te ora, te whakaiti i te mamae o te uaua, me te pai ake o te mahi i ngā wā whakangungu e whai ake nei.
3. Te Whakairo Tinana me te Whakaiti Ngako
Tauira: Ka whakamahia te EMS hei aro ki ngā wāhi momona uaua (hei tauira, te puku, te huha, te ringa) me te taha o te kai tika me te kaupapa whakakori tinana.
Te mahi: Ka taea e te EMS te whakapai ake i te rere o te toto ā-rohe, me te whakaoho i te whakahekenga o ngā uaua i ngā wāhi raruraru, ā, ka tautoko pea i te pākia o te ngako me te whakapakari i te uaua. Ahakoa kāore te EMS anake e arahi ki te ngaronga nui o te ngako, me te whakakotahitanga o te korikori tinana me te korenga o ngā kaata, ka taea e ia te āwhina i te tautuhi me te pakari o te uaua.
Mahere:
Whakamahia he taputapu EMS i hangaia mō te whakairo tinana (e hokohokohia ana hei "whakaoho puku" me "whitiki whakapakari tinana" rānei).
Tauira: Tāpirihia te EMS ki te puku mō te 20-30 meneti i ia rā, i a koe e whai ana i te whakangungu wā roa (HIIT).
Auautanga: Whakamahia i ia rā mō ngā wiki 4-6 kia kitea ai ngā hua.
Painga: Ka whakapakarihia ngā uaua, ka pai ake te āhua, ā, ka nui ake pea te ngaronga ngako ina honoa ki te whakakori tinana me te kai hauora.
4. Te Whakaora me te Whakaora i te Mamae Mau tonu
Tauira: Ka whakamahia te EMS hei whakahaere i te mamae mau tonu i roto i ngā tūroro e pāngia ana e ngā āhuatanga pēnei i te rumatiki, te mamae rānei o te tuara o raro.
Te mahi: Ka tukuna e te EMS ngā hiko iti ki ngā uaua me ngā io e pāngia ana, hei āwhina i te whakakore i ngā tohu mamae e tukuna ana ki te roro. Hei tāpiri, ka taea e ia te whakaoho i te ngohe o ngā uaua i ngā wāhi ngoikore, kua memenge rānei nā te whara, nā te mate rānei.
Mahere:
Whakamahia he taputapu EMS kua whakatakotoria ki ngā aratau pātītī auau-iti kua hangaia hei whakamamae i te mamae.
Tauira: Mō te mamae o te tuara o raro, tāpirihia ngā papa EMS ki te tuara o raro mō te 20-30 meneti, e rua ngā wā i te rā.
Auautanga: Ia rā, ia rā rānei, i runga anō i te hiahia hei whakahaere i te mamae.
Painga: Ka whakaiti i te kaha o te mamae mau tonu, ka whakapai ake i te nekenekehanga, ā, ka ārai i te pirau o ngā uaua.
5. Te Whakatikatika i te Tū o te Tangata
Tauira: Ko te EMS e whakamahia ana hei whakaoho me te whakangungu anō i ngā uaua ngoikore o te tū, inā koa mō ngā kaimahi tari e noho roa ana.
Te mahi: Ka āwhina te EMS ki te whakahohe i ngā uaua kāore i te whakamahia, pērā i ngā uaua o te tuara o runga, o te puku rānei, e ngoikore ana nā te tū tika. Ka āwhina tēnei ki te whakapai ake i te tū tika me te whakaiti i te taumahatanga e puta mai ana i te noho roa i ngā tū tika.
Mahere:
Whakamahia te EMS hei arotahi ki ngā uaua o te tuara whakarunga me te uho i a koe e mahi ana i ngā mahi whakatikatika tū.
Tauira: Tāpirihia ngā papa EMS ki ngā uaua o runga o te tuara (hei tauira, trapezius me rhomboids) mō te 15-20 meneti, e rua ngā wā i te rā, me te hono atu ki ngā mahi totoro me te whakapakari tinana pērā i te toronga tuara me te papa rakau.
Auautanga: 3-4 ngā wā i te wiki hei tautoko i te whakapai ake i te tū mō te wā roa.
Painga: He pai ake te tū, he whakaiti i te mamae o te tuara, me te ārai i te kore taurite o ngā uaua me ngā wheua.
6. Te Whakakaha i ngā Uaua o te Kanohi me te Ārai i te Pakeketanga
Tauira: Ko te EMS e whakamahia ana ki ngā uaua o te mata hei whakaoho i ngā whakahekenga o ngā uaua moroiti, e whakamahia ana i roto i ngā maimoatanga ataahua hei whakaiti i ngā kita me te whakakaha i te kiri.
Te mahi: Ka taea e te EMS taumata iti te whakaoho i ngā uaua iti o te kanohi, te whakapai ake i te tohanga toto me te whakapakari i ngā uaua, ka āwhina i te whakakaha i te kiri me te whakaiti i ngā tohu o te koroheketanga. He mea tuku noa tēnei i roto i ngā whare ataahua hei wāhanga o ngā maimoatanga ārai-pakeketanga.
Mahere:
Whakamahia he taputapu kanohi EMS motuhake i hangaia hei whakapakari i te kiri me te ārai i te koroheketanga.
Tauira: Tāpirihia te taputapu ki ngā wāhi kua tohua pērā i ngā paparinga, te rae, me te kauae mō te 10-15 meneti i ia wā.
Auautanga: 3-5 ngā wā ia wiki mō ngā wiki 4-6 kia kitea ai ngā hua.
Painga: He kiri piripono, he kiri taitamariki, ā, he iti ake ngā raina kikino me ngā kita.
7. Te Whakaora i Muri i te Whara, i te Pokanga rānei
Tauira: Ko te EMS hei wāhanga o te whakaora tinana hei whakangungu anō i ngā uaua i muri i te pokanga, i te whara rānei (hei tauira, te pokanga turi, te whakaora rānei i te whiu).
Te mahi: Mēnā ka ngoikore te uaua, ka pakaru rānei ngā io, ka taea e te EMS te āwhina i te whakaora i ngā uaua kua ngoikore. He maha ngā wā ka whakamahia i roto i te whakaora tinana hei āwhina i te whakahoki mai i te kaha me te mahi, me te kore e nui rawa te taumahatanga ki ngā wāhi kua whara.
Mahere:
Whakamahia te EMS i raro i te arataki a te kaiwhakaora tinana kia tika ai te whakamahinga me te kaha o te whakamahinga.
Tauira: Whai muri i te pokanga turi, whakamahia te EMS ki ngā uaua o te quadriceps me te hamstrings hei āwhina i te whakapakari anō i te kaha me te whakapai ake i te nekenekehanga.
Auautanga: Ngā wā whakangungu o ia rā, me te piki haere o te kaha i te haere tonu o te whakaoranga.
Painga: Te tere ake o te whakaoranga o ngā uaua, te kaha ake, me te whakaiti i te memeha o ngā uaua i te wā whakaora.
Whakatau:
Kei te whanake tonu te hangarau EMS, e tuku ana i ngā huarahi hou hei whakarei ake i te hauora tinana, te whakaora, me ngā mahi ataahua. E whakaatu ana ēnei tauira motuhake me pēhea te whakauru i te EMS ki roto i ngā āhuatanga maha mō ngā hua tino pai. Ahakoa e whakamahia ana e ngā kaitākaro hei whakarei ake i te mahi, e te hunga e rapu ana i te whakamamae mamae, e te hunga rānei e hiahia ana ki te whakapai ake i te kaha o te uaua me te ataahua o te tinana, he taputapu maha ngā mahi, he whai hua hoki te EMS.
Wā tuku: Oketopa-04-2025
