Ko kai ƙwararre ne ɗan wasa, ko jarumin ƙarshen mako, ko kuma kawai wanda ke fuskantar gajiyar tsoka bayan doguwar rana, murmurewa tsoka yana da mahimmanci don kasancewa cikin motsa jiki da rashin rauni. Wata mafita da ke ƙara shahara wacce bincike ke tallafawa ita ceMaganin haske ja (RLT)Wannan magani mara guba yana taimakawa wajen hanzarta murmurewa daga tsoka, rage radadi, da kuma inganta aikin jiki.
To ta yaya maganin hasken ja yake aiki ga tsokoki - kuma shin ya cancanci ƙarawa cikin tsarin murmurewa?
Menene Maganin Hasken Ja?
Amfanin maganin hasken jatakamaiman tsawon haske- yawanci tsakanin630nm da 850nm—don shiga fata da kuma isa ga zurfin tsoka. Yana motsa mitochondria, “masu ƙarfi” na ƙwayoyin halitta, don samar da ƙarinATP (adenosine triphosphate), wanda ke ba da iko ga gyaran ƙwayoyin halitta da sake farfaɗowa.
Akwai manyan nau'i biyu da ake amfani da su wajen murmurewa tsoka:
-
Hasken ja (630–660nm): Yana kai hari ga kyallen fata da fata.
-
Hasken da ke kusa da infrared (810–850nm): Yana shiga cikin zurfi don isa ga tsokoki, gidajen abinci, har ma da ƙasusuwa.
Yadda Maganin Hasken Ja ke Taimakawa Murmurewa da Tsoka
1.Rage kumburi
Bayan motsa jiki mai tsanani, kumburi martani ne na halitta—amma kumburi na tsawon lokaci na iya jinkirta warkarwa. Maganin hasken ja.yana rage cytokines masu kumburida kuma damuwa ta oxidative, yana taimaka wa jiki ya murmure da sauri ba tare da rage saurin daidaitawa da horo ba.
2.Yana ƙara kuzarin ƙwayoyin halitta
Ta hanyar ƙarfafa ayyukan mitochondrial, RLT yana ƙara samar da ATP. Ƙarin kuzari =gyaran ƙwayoyin tsoka cikin sauri, rage gajiya, da kuma ingantaccen aiki yayin motsa jikinka na gaba.
3.Inganta Zagayen Jini
Maganin hasken ja yana ingantaisar da iskar oxygen da abinci mai gina jikiyana kawar da sharar metabolism (kamar lactic acid) cikin inganci. Wannan yana hanzarta murmurewa kuma yana rage ciwon bayan motsa jiki (DOMS).
4.Rage Ciwon Tsoka
Bincike ya nuna cewa RLT na iyarage yawan ciwon tsoka da ke faruwa a lokacin da ba a fara ba sosai, yana ba da damar komawa horo cikin sauri da kuma rage haɗarin raunin da ya wuce kima.
5.Yana Inganta Girman Muscle da Ƙarfi
Wasu bincike sun nuna cewa RLT, idan aka yi amfani da shi tare da horon juriya, yana iya zama doleƙara kauri da ƙarfi na tsokaa tsawon lokaci ta hanyar inganta farfadowar ƙwayoyin tsoka.
Me Binciken Ya Ce?
-
Wani bita na tsari na 2016 ya gano cewa RLT ya yi amfani da shi kafin da kuma bayan motsa jiki.rage lalacewar tsoka da kuma hanzarta murmurewa.
-
Wani bincike da aka gudanar a shekarar 2020 kan fitattun 'yan wasa ya nunasaurin murmurewa da rage gajiyaa cikin ƙungiyoyi masu amfani da maganin hasken ja idan aka kwatanta da placebo.
-
Cibiyar horar da NASA da cibiyoyin Olympics sun amince da RLT don murmurewa da rigakafin rauni, suna lura da cewaba shi da illa kuma ba shi da ƙwayoyifa'idodi.
Yadda Ake Amfani da Maganin Hasken Ja don Murmurewa daga Tsoka
| Ma'auni | Shawarwari |
|---|---|
| Tsawon raƙuman ruwa | 630–850nm (ja + haɗin infrared kusa da infrared) |
| Lokacin Zama | Minti 10-20 ga kowace ƙungiyar tsoka |
| Mita | Sau 3-7 a mako, bayan motsa jiki ko kowace rana |
| Nau'in Na'ura | Gado, allon kwamfuta, ko kuma na hannu mai cikakken jiki |
| Nisa zuwa Fata | Inci 6–12 (ya danganta da na'urar) |
！ Koyaushe ku bi ƙa'idodin masana'anta, kuma ku tuntuɓi ƙwararren likita don amfanin kanku idan kuna jinyar raunuka.
Wa Ya Kamata Ya Yi La'akari da RLT don Warkewa?
-
'Yan wasa(masu gudu, masu ɗaga nauyi, masu keke, masu iyo)
-
Masu horar da motsa jiki da masu ilimin motsa jiki
-
Tsofaffi masu taurin tsoka ko gajiya
-
Duk wanda ke da ciwon tsoka ko ciwon tsoka na yau da kullun
Fa'idodi a Kallo
| fa'ida | Tasiri |
|---|---|
| Murmurewa cikin sauri | Rage lokacin hutu tsakanin motsa jiki |
| Ƙananan ciwo | Ƙananan ciwon bayan motsa jiki (DOMS) |
| Rage kumburi | Yana taimakawa wajen hana rauni da ciwon da ke addabar |
| Ingantaccen aiki | Yana tallafawa ƙarfi da juriya na dogon lokaci |
| Maganin da ba shi da illa ga jiki | Ba shi da ƙwayoyi kuma lafiya ga yawancin masu amfani |
Tunani na Ƙarshe
Maganin hasken ja ba wai kawai wani yanayi ne na lafiya ba—kayan aiki ne da kimiyya ta goyi bayan don murmurewa cikin sauri da inganci.Ko kuna neman murmurewa bayan motsa jiki mai wahala ko rage ciwon yau da kullun, RLT na iya taimaka muku yin atisaye mai wayo, jin daɗi, da kuma ci gaba da bin manufofin motsa jikin ku.
Idan aka yi amfani da shi akai-akai, na'urar da ke da inganci wajen magance jajayen haske na iya zama muhimmin ɓangare na dabarun murmurewa—haɗa miƙewa, shayar da jiki, hutawa, da kuma abinci mai kyau.