1. Kunoza Imikorere ya Siporo & Imyitozo Yimbaraga
Urugero: Abakinnyi bakoresha EMS mugihe cyamahugurwa yimbaraga kugirango bongere imitsi no kongera imyitozo.
Uburyo ikora: EMS itera kwikuramo imitsi mu kuzenguruka ubwonko no kwibasira imitsi. Ibi birashobora gukora fibre yimitsi isanzwe igoye kwishora mubushake bwonyine. Abakinnyi bo murwego rwohejuru binjiza EMS mubikorwa byabo bisanzwe kugirango bakore kumitsi yihuta yimitsi, ifite akamaro kumuvuduko nimbaraga.
Gahunda:
Huza EMS hamwe nimyitozo yimbaraga gakondo nka squats, ibihaha, cyangwa gusunika hejuru.
Urugero rwintangarugero: Koresha imbaraga za EMS mugihe cyiminota 30 imyitozo yo hasi yumubiri kugirango wongere imbaraga muri quadriceps, hamstrings, na glute.
Inshuro: inshuro 2-3 mucyumweru, ihujwe namahugurwa asanzwe.
Inyungu: Yongera imikorere yimitsi, itezimbere imbaraga ziturika, kandi igabanya umunaniro mugihe cyimyitozo ikomeye.
2. Kugarura nyuma yimyitozo
Urugero: Koresha EMS kugirango utezimbere imitsi nyuma yimyitozo ikomeye.
Uburyo ikora: Nyuma yimyitozo ngororamubiri, EMS kumurongo muke irashobora gutera umuvuduko no guteza imbere ikurwaho rya acide lactique nibindi bicuruzwa biva mu mahanga, bikagabanya ububabare bwimitsi (DOMS). Ubu buhanga bwihutisha gukira mugutezimbere amaraso no guteza imbere inzira yo gukira.
Gahunda:
Koresha EMS kumurongo muke (hafi 5-10 Hz) kumitsi cyangwa umunaniro.
Urugero: Nyuma yo gukira-shyira EMS ku nyana n'amatako muminota 15-20 nyuma yo kwiruka intera ndende.
Inshuro: Nyuma ya buri myitozo ikaze cyangwa inshuro 3-4 mu cyumweru.
Inyungu: Gukira vuba, kugabanya ububabare bwimitsi, no gukora neza mumyitozo ikurikira.
3. Gushushanya umubiri no kugabanya ibinure
Urugero: EMS ikoreshwa mukugereranya ibinure binangiye (urugero, abs, ibibero, amaboko) ifatanije nimirire ikwiye hamwe na gahunda y'imyitozo ngororamubiri.
Uburyo ikora: EMS irashobora guteza imbere umuvuduko wamaraso waho kandi igatera imitsi kugabanuka mubice byikibazo, birashobora gushyigikira metabolisme yibinure no kongera imitsi. Mugihe EMS yonyine itazatera gutakaza amavuta akomeye, hamwe nimyitozo ngororamubiri hamwe na deforori ya calorie, irashobora gufasha mubisobanuro byimitsi no gukomera.
Gahunda:
Koresha igikoresho cya EMS cyagenewe gushushanya umubiri (akenshi bigurishwa nka "ab stimulator" cyangwa "umukandara wa toning").
Urugero: Koresha EMS ahantu h'inda mu minota 20-30 buri munsi mugihe ukurikiza imyitozo yo hagati yimbaraga nyinshi (HIIT).
Inshuro: Gukoresha buri munsi ibyumweru 4-6 kubisubizo bigaragara.
Inyungu: Imitsi ya tone, ibisobanuro byiza, hamwe nibishobora kongera ibinure mugihe uhujwe nimyitozo nimirire myiza.
4. Kubabara ububabare budashira no gusubiza mu buzima busanzwe
Urugero: EMS ikoreshwa mugukemura ububabare budashira kubarwayi bafite indwara ya artite cyangwa ububabare bwumugongo.
Uburyo ikora: EMS itanga imbaraga zamashanyarazi mumitsi nimitsi yanduye, ifasha guhagarika ibimenyetso byububabare byoherejwe mubwonko. Byongeye kandi, irashobora gukangura ibikorwa byimitsi mubice bidakomeye cyangwa byahindutse atrophiya kubera ibikomere cyangwa uburwayi.
Gahunda:
Koresha igikoresho cya EMS gishyizwe kumurongo muto wa pulse yagenewe kugabanya ububabare.
Urugero: Kubabara umugongo wo hasi, koresha EMS padi kumugongo wo hepfo muminota 20-30 kabiri kumunsi.
Inshuro: Buri munsi cyangwa nkuko bikenewe mugucunga ububabare.
Inyungu: Kugabanya ubukana bwububabare budashira, butezimbere, kandi birinda imitsi kwangirika.
5. Gukosora imyifatire
Urugero: EMS yakoreshejwe mu gukangura no kugumana imitsi idakomeye yimyanya yimyanya myanya, cyane cyane kubakozi bo mu biro bamara amasaha menshi bicaye.
Uburyo ikora: EMS ifasha gukora imitsi idakoreshwa, nkiziri inyuma yinyuma cyangwa ingirangingo, zikunze gucika intege kubera guhagarara nabi. Ibi birashobora gufasha kunoza guhuza no kugabanya ibibazo biterwa no kwicara mumwanya mubi igihe kirekire.
Gahunda:
Koresha EMS kugirango utume imitsi yinyuma yinyuma ninyuma mugihe ukora imyitozo yo gukosora igihagararo.
Urugero: Koresha EMS padi kumitsi yinyuma yinyuma (urugero, trapezius na rhomboide) muminota 15-20 kabiri kumunsi, uhujwe no kurambura no gushimangira imyitozo nko kwagura umugongo nimbaho.
Inshuro: inshuro 3-4 mucyumweru kugirango ushyigikire igihe kirekire.
Inyungu: Kunoza imyifatire, kugabanya ububabare bwumugongo, no kwirinda ubusumbane bwimitsi.
6. Gutera imitsi yo mu maso no kurwanya gusaza
Urugero: EMS ikoreshwa kumitsi yo mumaso kugirango igabanye imitsi ya mikorobe, akenshi ikoreshwa mubuvuzi bwubwiza kugirango igabanye iminkanyari kandi ikomere uruhu.
Uburyo ikora: EMS yo murwego rwo hasi irashobora gukangura imitsi mito yo mumaso, igahindura urujya n'uruza rw'imitsi, ishobora gufasha gukomera uruhu no kugabanya ibimenyetso byo gusaza. Ibi bikunze gutangwa mumavuriro yubwiza murwego rwo kuvura gusaza.
Gahunda:
Koresha igikoresho cyihariye cya EMS cyo mumaso cyagenewe gutunganya uruhu no kurwanya gusaza.
Urugero: Koresha igikoresho ahantu hagenewe nk'imisaya, agahanga, na jawline muminota 10-15 kumasomo.
Inshuro: amasomo 3-5 buri cyumweru mugihe cyibyumweru 4-6 kugirango ubone ibisubizo bigaragara.
Inyungu: Uruhu rukomeye, rwinshi rusa nubusore, kandi rugabanya imirongo myiza n'iminkanyari.
7. Gusubiza mu buzima busanzwe nyuma yo gukomeretsa cyangwa kubagwa
Urugero: EMS mu rwego rwo gusubiza mu buzima busanzwe imitsi nyuma yo kubagwa cyangwa gukomeretsa (urugero, kubaga ivi cyangwa gukira inkorora).
Uburyo ikora: Mugihe habaye imitsi cyangwa kwangirika kwimitsi, EMS irashobora gufasha mukubyutsa imitsi yacitse intege. Bikunze gukoreshwa mubuvuzi bwumubiri kugirango bifashe kugarura imbaraga nibikorwa bidashyize imbaraga nyinshi ahantu hakomeretse.
Gahunda:
Koresha EMS uyobowe numuvuzi wumubiri kugirango umenye neza nubukomezi.
Urugero: Nyuma yo kubagwa ivi, koresha EMS kuri quadriceps na hamstrings kugirango ufashe kubaka imbaraga no kuzamura umuvuduko.
Inshuro: Imyitozo ya buri munsi, hamwe no kwiyongera buhoro buhoro ubukana uko gukira gutera imbere.
Inyungu: Kugarura imitsi byihuse, imbaraga zongerewe, no kugabanuka kwimitsi yimitsi mugihe cyo gusubiza mu buzima busanzwe.
Umwanzuro:
Ikoranabuhanga rya EMS rikomeje gutera imbere, ritanga uburyo bushya bwo kuzamura ubuzima bwiza, ubuzima, gukira, hamwe na gahunda zubwiza. Izi ngero zihariye zerekana uburyo EMS ishobora kwinjizwa mubintu bitandukanye kugirango ibisubizo byiza. Byaba bikoreshwa nabakinnyi mukuzamura imikorere, kubantu bashaka kugabanya ububabare, cyangwa kubantu bashaka kunoza imitsi nubwiza bwumubiri, EMS itanga igikoresho kinini kandi cyiza.
Igihe cyo kohereza: Apr-04-2025
