Me yin tafiya baya a kan injin motsa jiki ke yi?

Shiga cikin kowane dakin motsa jiki, za ka iya ganin wani yana tafiya baya a kan na'urar motsa jiki ko kuma yana tafiya baya a kan injin elliptical. Duk da cewa wasu mutane na iya yin motsa jiki a matsayin wani ɓangare na tsarin motsa jiki, wasu na iya yin hakan don inganta lafiyarsu da lafiyarsu gaba ɗaya.
"Ina ganin abin mamaki ne a haɗa da wasu motsi na baya a cikin rayuwarka," in ji Grayson Wickham, wani mai ilimin motsa jiki a Lux Physical Therapy and Functional Medicine da ke birnin New York. "Mutane suna zama na tsawon lokaci a waɗannan kwanakin, kuma akwai rashin motsi iri-iri."
An gudanar da bincike mai yawa kan fa'idodin "tafiya ta baya," wanda kalma ce ta gama gari don tafiya baya. A cewar wani bincike na Maris 2021, mahalarta da suka yi tafiya baya a kan na'urar motsa jiki ta treadmill na tsawon mintuna 30 a lokaci guda tsawon makonni huɗu sun ƙara daidaito, saurin tafiya, da kuma lafiyar numfashin zuciya.
Masana sun ce ya kamata ka yi tafiya a hankali lokacin da ka fara tafiya baya. Za ka iya farawa da yin hakan na tsawon mintuna biyar sau kaɗan a mako.
Bugu da ƙari, a cewar wani gwaji na asibiti, wasu mata sun rasa kitse a jiki kuma sun inganta lafiyarsu ta numfashi bayan wani shiri na makonni shida na gudu da tafiya baya. An buga sakamakon gwajin a cikin fitowar mujallar International Journal of Sports Medicine ta watan Afrilun 2005.
Wasu bincike sun nuna cewa motsa jiki na baya zai iya taimaka wa waɗanda ke fama da ciwon gwiwa da ciwon baya na dogon lokaci da kuma inganta tafiya da daidaito.
Tafiya ta baya-bayan nan na iya ƙara wa hankalinka kwarin gwiwa kuma ya taimaka maka ka ƙara mai da hankali, domin kwakwalwarka tana buƙatar ta kasance mai faɗake yayin da take tafiya ta wannan sabuwar hanya. Saboda wannan dalili, da kuma gaskiyar cewa motsi na baya yana taimakawa wajen daidaitawa, ƙara wasu tafiya ta baya a cikin ayyukan yau da kullun na iya zama da amfani musamman ga tsofaffi, kamar yadda wani bincike na 2021 kan marasa lafiya da ke fama da bugun jini na yau da kullun ya nuna.

Na'urar motsa jiki mai ɗaukuwa ta LDK

Canza tsokoki da kake amfani da su

Me yasa komawa baya yake da amfani haka? "Yayin da kake tuƙi gaba, motsi ne da ke mamaye cinyar ƙafa," in ji Landry Estes, ƙwararriyar ƙwararriya a fannin ƙarfi da motsa jiki a College Station, Texas. "Idan kana tafiya baya, hakan yana canza matsayinka, ƙafafunka suna ƙonewa kuma kana yin ƙarin gwiwa."
Don haka kana aiki da tsokoki daban-daban, wanda koyaushe yana da amfani, kuma yana ƙarfafa ƙarfi. "Ƙarfi zai iya shawo kan kurakurai da yawa," in ji Estes.
Jikinka kuma yana motsi ta wata hanya ta daban. Wickham ya ce yawancin mutane suna rayuwa da motsi a cikin jirgin sagittal (motsi na gaba da na baya) kowace rana kuma suna motsawa kusan kawai a cikin jirgin sagittal na gaba.
"Jiki yana daidaitawa da yanayin jiki, motsin jiki da kuma yanayin da kake yawan yi," in ji Wickham. "Wannan yana haifar da tashin hankali a tsokoki da gidajen abinci, wanda ke haifar da diyya ga gidajen abinci, wanda ke haifar da lalacewa da tsagewa a gidajen abinci, sannan ciwo da rauni." Muna yin haka a ayyukanmu na yau da kullun. Ko kuma yawan motsa jiki da kake ƙarawa a dakin motsa jiki, hakan zai fi kyau ga jikinka."

Na'urar motsa jiki ta LDK mai tsayi

Yadda ake fara dabi'ar tafiya baya

Wasannin baya ba sabon abu bane. Tsawon ƙarni, 'yan China suna ja da baya don lafiyar jiki da ta hankalinsu. Komawa baya shi ma abu ne da aka saba gani a wasanni - a yi tunanin 'yan wasan ƙwallon ƙafa da alkalai.
Akwai ma tsere inda ake gudu da tafiya baya, wasu kuma suna gudu baya a cikin shahararrun gasa kamar Boston Marathon. Loren Zitomersky ya yi haka a shekarar 2018 don tara kuɗi don binciken farfadiya da kuma ƙoƙarin karya tarihin duniya. (Ya yi na farko, amma ba na biyun ba.)
Farawa abu ne mai sauƙi. Kamar kowane sabon motsa jiki, mabuɗin shine ɗaukar lokacinka. Wickham ya ce za ka iya farawa da tafiya baya na mintuna biyar sau kaɗan a mako. Ko kuma ka yi tafiya ta mintuna 20, tare da mintuna 5 a baya. Yayin da jikinka ya saba da motsi, za ka iya ƙara lokaci da gudu, ko kuma ka gwada wani motsi mafi ƙalubale kamar tafiya baya yayin da kake durƙusa.
"Idan kai ƙarami ne kuma kana motsa jiki akai-akai, za ka iya tafiya baya har tsawon lokacin da kake so," in ji Wickham. "Yana da aminci sosai."
Yi rijista don jerin labaran labarai na CNN's Fitness But Better. Jagorarmu mai sassa bakwai za ta taimaka muku samun tsarin lafiya mai kyau, tare da tallafin ƙwararru.

Na'urar motsa jiki mai lebur ta LDK

Zaɓin na'urorin motsa jiki na waje da na injin motsa jiki

Tafiya baya yayin jan sled yana ɗaya daga cikin darussan da Estes ya fi so. Amma ya ce tafiya baya ma yana da kyau idan za ku iya samun na'urar motsa jiki mai aiki ta atomatik. Duk da cewa na'urar motsa jiki ta lantarki zaɓi ne, yin gudu a ƙarƙashin ikon ku ya fi amfani, in ji Estes.
Tafiya a waje ta baya wani zaɓi ne, kuma wani Wickham ya ba da shawarar. "Yayin da na'urar motsa jiki ke kwaikwayon tafiya, ba abu ne na halitta ba. Bugu da ƙari, kuna da yuwuwar faɗuwa. Idan kun faɗi a waje, ba shi da haɗari sosai."
Wasu mutane suna ƙoƙarin yin amfani da kayan motsa jiki kamar injinan elliptical don inganta lafiyarsu da kuma lafiyarsu gaba ɗaya
Idan ka zaɓi yin tafiya ta baya a kan na'urar motsa jiki ta treadmill, musamman ta lantarki, da farko ka ɗauki igiyoyin hannu ka saita gudun zuwa jinkirin gudu. Yayin da ka saba da wannan motsi, za ka iya tafiya da sauri, ƙara karkata, sannan ka saki igiyoyin hannu.
Idan ka zaɓi gwada shi a waje, da farko ka zaɓi wuri mara haɗari, kamar wurin ciyawa a wurin shakatawa. Sannan ka fara kasadarka ta baya ta hanyar riƙe kanka da ƙirjinka a tsaye yayin da kake birgima daga babban yatsanka zuwa diddige.
Duk da cewa kana iya buƙatar sake duba baya lokaci-lokaci, ba kwa son yin hakan a kowane lokaci domin zai ɓatar da jikinka. Wani zaɓi kuma shine ka yi tafiya tare da aboki wanda ke tafiya gaba kuma zai iya zama kamar idanunka. Bayan 'yan mintuna, canza matsayi domin abokanka su ma su amfana.
"Yana da kyau a sami damar yin dukkan nau'ikan motsa jiki," in ji Wickham. "Ɗaya daga cikinsu shine juyawa."