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شما فکر می‌کنید که چه حقایقی را در درباره تناسب اندام می‌دانید؟ شما ممکن است که با دانستن اینکه چه مقدار از آنها خیالی است تعجب کنید.

کارشناسانان می‌گویند که در دنیای تناسب اندام افسانه‌ها و نیمه حقایق فراوانند. برخی از آنها ممکن است که مانع انجام‌شدن تمرین مورد نیاز شما باشد. برخی از افسانه‌ها بی‌ضررند اما بسیاری از آنها می‌توانند واقعا مضر باشند. افسانه‌ها می‌توانند باعث ناامیدی در تمرین شوند و گاهی اوقات حتی منجر به آسیب نیز شوند. برای کمک به شما به‌منظور داشتن یک تمرین سالم‌تر، امن‌تر و لذت بخش‌تر برخی از این افسانه‌ها را ذکر می‌کنیم:
۱) دویدن روی تردمیل فشار کمتری را نسبت به دویدن روی آسفالت یا کفپوش به زانوها وارد می‌نماید.
دویدن یک تمرین بسیار مناسب است اما آن می‌تواند به زانوها فشار وارد کند و از آنجایی که نیروی وزن بدن شما روی مفاصل شماست که علت فشار است، چه شما روی تردمیل باشید یا روی آسفالت مشابه است. بهترین راه برای کاهش فشار روی زانو، تغییر‌دادن نوع تمرینات است. کارشناسان می‌گویند که اگر شما دویدن را با دیگر فعالیت‌های مناسب برای قلب و عروق مانند رکاب‌زدن روی دوچرخه ثابت ترکیب کنید، فشار روی زانوهای خودتان را کاهش خواهید داد و در نتیجه قادر خواهید بود سال‌های بیشتری بدوید.
۲) انجام تمرین با وسایل شکمی چربی‌های شکم را از بین خواهد برد.
هر چیزی را که در تبلیغات می‌شنوید باور نکنید. وسایل ممکن است به قوی‌تر‌کردن عضلات اطراف بخش میانی بدن شما کمک کند و وضع شما را بهبود بخشد. برای اینکه شما بتوانید عضلات شکمتان را ببینید باید درصد زیادی از چربی‌های بدن را کم کنید. اگر شما چربی شکم را از بین نبرید عضلات شکمتان را نخواهید دید. شما به‌منظور سوزاندن چربی باید تمرینی را انجام دهید که هم شامل اجزای قدرتی ـ پرورشی و هم هوازی و مفید برای قلب و عروق باشد. این تمرینات کل چربی بدن را کاهش خواهد داد که شامل منطقه شکمی شما نیز می‌شود.
۳) انجام یک تمرین هوازی متابولیسم شما را برای ساعت‌ها پس از توقف تمرین افزایش خواهد داد.
این عبارت واقعا صحیح است اما کالری که سوزانده می‌شود احتمالا آنقدر زیاد نیست که شما فکر می‌کنید. متابولیسم شما به سوزاندن کالری به میزان کمی بیشتر پس از پایان تمرین هوازی ادامه خواهد داد اما این مقدار از نظر آماری معنی دار نیست. در حقیقت این اثر به شما اجازه می‌دهد که فقط حدود ۲۰ کالری اضافه در روز بسوزانید، در حالی که در تمرینات قدرتی مقدار کالری سوزانده شده اندکی بیشتر است. «این مقدار نسبت به کالری که شما می‌سوزانید واقعا به حساب نمی‌آید».
۴) شنا یک فعالیت خوب برای کاهش وزن است.
شنا برای افزایش ظرفیت ریه، سفتی عضلات و حتی کمک به برطرف‌کردن کشش اضافی مفید است. تعجب‌برانگیز است که شما ساعت‌ها شنا می‌کنید ولی چندان به کاهش وزن کمک
نمی شود. زیرا بدن شما در آب شناور است و شما خیلی سخت تمرین نمی‌کنید شبیه به وقتی که شما می‌دوید. به‌علاوه احساس گرسنگی شدید هنگام خارج‌شدن از آب خیلی غیرمعمول نیست و آن ممکن است باعث شود شما بیشتر از حالت معمولی بخورید.
۵) یوگا می‌تواند به همه نوع کمردردی کمک نماید.
واقعیتی است که یوگا می‌تواند به درد کمر کمک کند اما برای همه نوع آن کاملا یکسان نیست. اگر کمردرد شما مرتبط با عضله باشد، یوگا در برخی از وضعیت‌ها می‌تواند کمک‌کننده باشد. همچنین می‌تواند به قوی‌تر‌شدن طناب مرکزی کمر کمک کند که برای بسیاری از مردم پاسخی برای کمتر‌کردن درد کمر است اما اگر مشکل پشت شما به مسائل دیگری (از قبیل پارگی دیسک) مربوط است، یوگا احتمالا کمکی نمی‌کند و چه بسا به شما آسیب برساند و باعث درد بیشتری شود. اگر شما درد کمر دارید قبل از شروع هرنوع برنامه تمرینی با دکتر خود مشورت کنید.
۶) اگر شما در هنگام تمرین کردن عرق نمی‌کنید تمرین شما به اندازه کافی سخت نیست.
تعریق لزوما شاخص فعالیت و تقلا نیست. تعریق راه بدن برای خنک‌کردن خودش است. سوختن تعداد قابل توجهی کالری بدون عرق‌کردن امکان دارد.
۷) مادامی که شما در هنگام تمرین احساس خوبی دارید احتمالا در انجام تمرین افراط نمی‌کنید.
یکی از بزرگ‌ترین اشتباهاتی که افراد در هنگام آغاز یا بازگشت به یک برنامه تمرینی مرتکب می‌شوند انجام خیلی زیاد و سریع آن است. دلیل آن این است که ما هنگامی که در حال تمرین هستیم احساس خوبی داریم. «شما عواقب بیش از حد تمرین‌کردن را حتی تا یکی، دو روز بعد از تمرین نیز احساس نمی‌کنید». مهم نیست که شما چقدر احساس خوبی در هنگام بازگشت به یک فعالیت پس از یک دوره غیبت دارید شما نباید هرگز برای دوبرابر‌کردن مقدار تمرین‌تان یا سخت‌تر‌کردن آن تلاش کنید.
۸) ماشین‌ها (وسایل) راه امن تری برای انجام تمرین هستند زیرا شما آن را در همه وقت به‌طور صحیح انجام می‌دهید.
اگرچه این طور به نظر می‌رسد که وسایل تمرینی به طور خودکار بدن شما را در وضعیت صحیح قرار می‌دهند و به شما کمک می‌کنند که تمام حرکات را به‌طور صحیح انجام دهید ولی این فقط هنگامی درست است که وسیله به‌طور صحیح برای وزن و قد شما تنظیم شده باشد. مگر اینکه شما یک مربی داشته باشید که بداند که چه وسیله‌ای برای شما مناسب است وگرنه شما دچار اشتباهات زیادی خواهید شد.
۹) اگر شما می‌خواهید بهره ببرید هنگامی که شما در حال تمرین‌کردن هستید مقداری درد خواهید داشت.
یک فعالیت تناسب اندام نباید هنگامی که شما در حال انجام آن هستید به شما آسیب برساند و اگر اینچنین است پس یا شما آن را به‌طور غلط انجام می‌دهید یا اینکه شما از قبل آسیبی داشته‌اید.

۸۲۲ نظر

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