1. Kuvandudza Kushanda Kwemitambo & Kudzidziswa Kwesimba
Muenzaniso: Vatambi vanoshandisa EMS panguva yekurovedza muviri kuti vawedzere kushanda kwetsandanyama uye vawedzere kushanda zvakanaka kwekurovedza muviri.
Mashandiro azvinoita: EMS inokurudzira kusimba kwetsandanyama nekudzivirira uropi uye kunanga tsandanyama zvakananga. Izvi zvinogona kumutsa tsandanyama dzinowanzooma kubata kuburikidza nekusimba kwekuzvidira chete. Vatambi vepamusoro-soro vanobatanidza EMS mumabasa avo enguva dzose kuti vashande pamhasuru dzinokurumidza kusimba, idzo dzakakosha pakumhanya nesimba.
Ronga:
Sanganisa EMS nemitambo yekusimbisa muviri yechinyakare yakaita se squats, lunges, kana push-ups.
Muenzaniso wechikamu: Shandisa EMS stimulation panguva yekurovedza muviri kwemaminetsi makumi matatu epasi pemuviri kuti uwedzere kushanda kwemakumbo emakumbo, makumbo emhasuru, uye makumbo emusana.
Kuwanda: 2-3 pasvondo, pamwe chete nekudzidziswa kwakajairika.
Kubatsira: Kunowedzera kushanda kwetsandanyama, kunovandudza simba rekuputika, uye kunoderedza kuneta panguva yekurovedza muviri kwakasimba.
2. Kupora Mushure meKurovedza Muviri
Muenzaniso: Shandisa EMS kusimudzira kupora kwetsandanyama mushure mekudzidziswa kwakasimba.
Mashandiro azvinoita: Mushure mekurovedza muviri, EMS iri panzvimbo ine frequency yakaderera inogona kukurudzira kutenderera kweropa uye kukurudzira kubviswa kwelactic acid nezvimwe zvinokonzeresa metabolic, zvichideredza kurwadziwa kwetsandanyama (DOMS). Iyi nzira inokurumidzisa kupora nekuvandudza kuyerera kweropa uye kukurudzira kuporesa.
Ronga:
Isa EMS pamafrequency akaderera (anenge 5-10 Hz) pamhasuru dzinorwadza kana dzakaneta.
Muenzaniso: Kupora mushure mekumhanya—isa EMS pamabvi nemahudyu kwemaminitsi gumi nemashanu kusvika makumi maviri mushure mekumhanya daro refu.
Kakawanda: Mushure mekurovedza muviri kwakanyanya kana katatu kana kana pasvondo.
Mabhenefiti: Kupora nekukurumidza, kurwadza kwetsandanyama kushoma, uye kushanda zvakanaka muzvidzidzo zvinotevera.
3. Kugadzira Muviri uye Kuderedza Mafuta
Muenzaniso: EMS inoshandiswa pakurapa nzvimbo dzine mafuta akaomarara (semuenzaniso, dumbu, zvidya, maoko) pamwe chete nekudya kwakakodzera uye chirongwa chekurovedza muviri.
Mashandiro ayo: EMS inogona kuvandudza kutenderera kweropa munharaunda uye kukurudzira marwadzo emhasuru munzvimbo dzine matambudziko, zvichigona kutsigira metabolism yemafuta uye kusimbisa tsandanyama. Kunyange hazvo EMS yega isingazokonzere kurasikirwa nemafuta zvakanyanya, pamwe chete nekurovedza muviri uye kushomeka kwemacalorie, inogona kubatsira mukusimbisa tsandanyama uye kusimba.
Ronga:
Shandisa mudziyo weEMS wakagadzirirwa kuveza muviri (unowanzo tengeswa se "zvinokurudzira dumbu" kana "mabhandi ekusimbisa ganda").
Muenzaniso: Isa EMS panzvimbo yedumbu kwemaminitsi makumi maviri kusvika makumi matatu pazuva uchitevera kudzidziswa kwenguva refu (HIIT).
Kakawanda: Kushandiswa kwezuva nezuva kwemavhiki mana kusvika matanhatu kuti uwane mhedzisiro inooneka.
Kubatsira: Tsandanyama dzakasimba, kuvandudzwa kwehunhu, uye kurasikirwa nemafuta kunogona kuwedzera kana zvikasanganiswa nekurovedza muviri uye kudya zvine hutano.
4. Kurerutsira uye Kugadzirisa Marwadzo Asingaperi
Muenzaniso: EMS inoshandiswa kugadzirisa marwadzo asingaperi muvarwere vane zvirwere zvakaita searthritis kana kurwadziwa kwemusana.
Mashandiro ayo: EMS inopa ma "electrical impulses" madiki kune tsandanyama netsinga dzakakanganiswa, zvichibatsira kumisa zviratidzo zvekurwadziwa zvinotumirwa kuuropi. Uyezve, inogona kukurudzira kushanda kwetsandanyama munzvimbo dzisina simba kana kuti dzakaora nekuda kwekukuvara kana kurwara.
Ronga:
Shandisa mudziyo weEMS wakaiswa panzira dzekurova kwemoyo dzakaderera dzakagadzirirwa kuderedza marwadzo.
Muenzaniso: Pakurwadziwa kwemusana wepazasi, isa mapedhi eEMS kumusana wepazasi kwemaminitsi makumi maviri kusvika makumi matatu kaviri pazuva.
Kuwanda: Zuva nezuva kana zvichienderana nezvinodiwa pakuderedza marwadzo.
Kubatsira: Kunoderedza kurwadza kwenguva refu, kunovandudza kufamba-famba, uye kunodzivirira kusakara kwetsandanyama.
5. Kugadzirisa Chimiro
Muenzaniso: EMS inoshandiswa kukurudzira nekudzidzisazve tsandanyama dzisina simba dzemuviri, kunyanya kune vashandi vemuhofisi vanopedza maawa akawanda vakagara.
Mashandiro azvinoita: EMS inobatsira kumutsa tsandanyama dzisingashandiswe zvakanaka, dzakadai sedziri kumusana wepamusoro kana kuti pakati, idzo dzinowanzo shaya simba nekuda kwekusagadzikana kwemuviri. Izvi zvinogona kubatsira kuvandudza kurongeka uye kuderedza kushushikana kunokonzerwa nekugara munzvimbo dzisina kunaka kwenguva yakareba.
Ronga:
Shandisa EMS kunanga tsandanyama dziri pamusoro pemusana nepakati paunenge uchidzidzira maekisesaizi ekururamisa chimiro.
Muenzaniso: Isa mapedhi eEMS kumhasuru dzekumusoro kwemusana (semuenzaniso, trapezius nerhomboids) kwemaminitsi 15-20 kaviri pazuva, pamwe chete nekurovedza muviri kwekutambanudza nekusimbisa muviri sekutambanudza musana nemapuranga.
Kakawanda: 3-4 pasvondo kuti muviri wako uvandudze chimiro chako kwenguva refu.
Mabhenefiti: Kugadzirisa chimiro chemuviri, kuderedza marwadzo emusana, uye kudzivirira kusawirirana kwemapfupa nemapfupa.
6. Kugadzirisa Tsandanyama dzeChiso uye Kudzivirira Kukwegura
Muenzaniso: EMS inoiswa pamhasuru dzechiso kuti ikurumidzire marwadzo emhasuru, inowanzoshandiswa mukurapa runako kuderedza makwinya uye kusimbisa ganda.
Mashandiro azvinoita: EMS yakaderera inogona kukurudzira tsandanyama diki dzechiso, ichivandudza kutenderera kweropa uye kutaridzika kwetsandanyama, izvo zvinogona kubatsira kusimbisa ganda uye kuderedza zviratidzo zvekukwegura. Izvi zvinowanzopihwa mumakiriniki erunako sechikamu chekurapa kwekudzivirira kukwegura.
Ronga:
Shandisa mudziyo weEMS wakagadzirirwa kuchenesa ganda uye kudzivirira kukwegura.
Muenzaniso: Isa mudziyo panzvimbo dzakatarwa dzakadai sematama, huma, uye shaya kwemaminitsi gumi kusvika gumi nemashanu panguva imwe chete.
Kakawanda: Zvidzidzo zvitatu kusvika zvishanu pavhiki kwemavhiki mana kusvika matanhatu kuti muone mhedzisiro inooneka.
Mabhenefiti: Ganda rakati twasu, rinotaridzika sejaya, uye mitsetse mitete nemakwinya zvishoma.
7. Kugadziriswa Mushure mekukuvara kana kuvhiyiwa
Muenzaniso: EMS sechikamu chekudzoreredza tsandanyama mushure mekuvhiyiwa kana kukuvara (semuenzaniso, kuvhiyiwa kwebvi kana kupora kwestroke).
Mashandiro ayo: Kana tsandanyama dzapera simba kana kukuvara kwetsinga, EMS inogona kubatsira mukuvandudza tsandanyama dzinenge dzapera simba. Inowanzoshandiswa mukurapa muviri kubatsira mukuwanazve simba uye kushanda zvakanaka pasina kuomesa zvakanyanya nzvimbo dzakakuvara.
Ronga:
Shandisa EMS uchitungamirirwa nachiremba wezvekurapa kuti uve nechokwadi chekuti mushonga wacho washandiswa zvakanaka uye wakasimba.
Muenzaniso: Mushure mekuvhiyiwa kwebvi, isa EMS pamakumbo emakumbo nemarunda emhasuru kuti ubatsire kuvakazve simba uye kuvandudza kufamba.
Kuwanda: Zvidzidzo zvezuva nezuva, zvichiwedzera zvishoma nezvishoma simba sezvo kupora kuchienderera mberi.
Mabhenefiti: Kukurumidza kupora tsandanyama, simba rayo riri nani, uye kudzikira kwekuora kwetsandanyama panguva yekurapwa.
Mhedziso:
Tekinoroji yeEMS iri kuramba ichichinja, ichipa nzira itsva dzekuvandudza hutano, hutano, kupora, uye maitiro ekunaka. Mienzaniso iyi inoratidza kuti EMS inogona sei kubatanidzwa mumamiriro akasiyana-siyana kuti pave nemigumisiro yakanaka. Ingave inoshandiswa nevatambi pakuvandudza mashandiro, nevanhu vari kutsvaga zororo remarwadzo, kana neavo vari kutsvaga kuvandudza tsandanyama uye runako rwemuviri, EMS inopa chishandiso chinoshanda uye chinoshanda.
Nguva yekutumira: Gumiguru-04-2025
