Mafi kyawun motsa jiki na farawa don masu tsere

Wadatacce

• Hanci Da Numfashin Baki
• Babbar Numfashi
• Bi Ƙarfinku
• Kafa Siffar
• Bita don

Gudu wasa ne mai sauƙin farawa don farawa. Kawai yadin da aka saka akan takalmi guda biyu kuma ya buga labule, dama? Amma kamar yadda kowane ɗan tseren farawa zai gaya muku, da sauri kun fahimci cewa numfashin ku yana da babban tasiri ga nasarar gudanarwar ku kamar yadda yajin aikin ku ko ƙafa.

"Numfashin ku yana kawo iskar oxygen zuwa tsokoki masu aiki, kuma rashin isasshen numfashi na iya haifar da matsaloli cikin juriya da aiki," in ji Brian Eckenrode, DP, mataimakiyar farfesa na ilimin motsa jiki a Jami'ar Arcadia kuma mai kula da asibitin raunin da ke gudana. Hanyoyin numfashi keɓaɓɓu ne, in ji shi, don haka yana iya ɗaukar wasu gwaji da kuskure don nemo mafi dacewa a gare ku.

Yana da kyau a lura cewa idan ba ta karye ba wataƙila ba wata babbar buƙatar gyara ta ba. Koyaya, idan kuna gwagwarmaya da numfashin ku yayin da kuke gudu ko kuna iya kamuwa da raunuka, gwaji tare da tsarin numfashin ku ya cancanci bincika. Tunda isasshen numfashi yana inganta tattalin arzikin ku mai gudana-kuzarin da ake buƙata don gudanar da ƙwarewar waɗannan darussan na iya zama mabuɗin don ƙara jimiri da saurin ku, Eckenrode yayi bayani. (Mai alaƙa: Me yasa Duk Masu Gudu ke Bukatar Ma'auni da Horarwa)

Hanci Da Numfashin Baki

Bari mu sasanta abu ɗaya: Idan ana batun numfashi ga masu tsere, babu wata hanya "madaidaiciya", in ji Eckenrode. Kuna iya zaɓar yin numfashi ta hanci ko bakinku (ko haɗuwa biyu). Amma yawanci lokacin gudu, shaƙa ta hanci yana da kyau don ɗumamawa da sanyaya saboda kuna kawo iska a cikin ƙasa kaɗan, wanda ke tilasta muku rage saurinku da nutsuwa. A gefe guda, ana iya fifita numfashi ta bakinku don motsa jiki ko jinsi saboda kun kawo mafi yawan iska a cikin ingantaccen yanayi.

Babbar Numfashi

Masu tsere masu numfashi a kirji ba sa amfani da diaphragm ɗin su da kyau don taimakawa wajen daidaita kashin baya, wanda zai iya haifar da lamuran baya, in ji Eckenrode. Zai iya zama da wahala a kiyaye isasshen numfashi yayin da kuke gudu, don haka fara fara aiki kafin ma ku yanke shawarar buga labule. Ka kwanta a bayanka, da hannu daya a kirjinka daya a kan cikinka. Yi jinkiri, zurfafa numfashi don ganin wane ɓangaren jikin ku ke tashi lokacin da kuke numfashi. Kuna so ku canza zuwa numfashi daga cikin ku tare da diaphragm ɗin ku yana tashi lokacin da kuke shaƙa da raguwa lokacin da kuke fitar da numfashi. Numfashin ciki, wanda kuma aka fi sani da numfashin alligator, yana ba huhunku damar ɗaukar ƙarin iskar oxygen tare da kowane numfashi, in ji Eckenrode. Gwada wannan motsa jiki a kwance, sannan a zaune, tsaye, kuma a ƙarshe a cikin motsi mai ƙarfi. Lokacin da kuke numfashi daga diaphragm kuna daidaita zuciyar ku, kashin baya, da ƙashin ƙugu kuma. Taimaka wa jikin ku don dawowa cikin nutsuwa ta hanyar dubawa yayin motsa jiki na horo kamar squats da planks. Lungu na iya zama motsawa mai taimako musamman don gwadawa yayin numfashin ciki. Tun da kuna aiwatar da motsi kafa ɗaya a lokaci guda, yana ba ku damar kwaikwayon gudu a inda kuke maye gurbin ƙafa.

Da zarar kun canza zuwa hanyar numfashin ciki, fara haɗa ƙarin motsa jiki don ainihin ku. Ku kwanta a baya tare da kafafunku a matsayi na 90-90 (kwatangwalo a digiri 90, gwiwoyi a digiri 90), sannan ku mai da hankali kan numfashin ciki yayin da sannu a hankali rage ƙafa ɗaya zuwa ƙasa. Komawa wurin farawa da madadin kafafu. Makasudin wannan darasi shine a tabbatar da gindin jikin ku kuma yi amfani da diaphragm don sarrafa numfashin ku. Hakanan zaka iya ci gaba zuwa motsin hannu da ƙafa a wuri ɗaya. (Mai Alaƙa: Yadda Za a Ƙayyade Gudun Gudun Ku-da Dalilin da Ya Sa Ya Kamata)

Bi Ƙarfinku

Da zarar kun ƙware numfashin ciki yayin ɗimuwa mai ƙarfi, zaku iya fara haɗa shi cikin ayyukanku.Eckenrode yana ba da shawarar farawa tare da bin sawu maimakon ƙarfin ginin nisan mil a cikin numfashin ku zai ƙara jimiri. Saita wuraren bincike (kamar kowane ƴan mintuna ko lokacin da kake makale a fitilun tsayawa) don lura da inda kake numfashi. Idan kirjinku yana tashi, kuna buƙatar daidaitawa don ɗaukar numfashin ciki yayin motsi. Yana da mahimmanci a lura cewa matsayin ku na iya shafar numfashin ku. Gudun tsaye zai sanya diaphragm ɗin ku cikin mafi kyawun matsayi don ci gaba da samun kwanciyar hankali da kawo iska don haka ku tabbata ku kasance da sanin halin da ya dace. Da tsawon lokacin da kuke aiwatar da waɗannan darussan, da ƙarin fahimta tsarin zai zama. (Mai Alaƙa: Yadda Za a Ƙayyade Gudun Gudun Ku-da Dalilin da Ya Sa Ya Kamata)

Kafa Siffar

Kama da hanci da numfashin baki, babu wani girman da ya dace da duk yanayin numfashi yayin gudu, in ji Eckenrode. Wasu mutane za su sami madaidaicin 2: 2 (mataki biyu shaƙa, matakai biyu na numfashi) ya fi kyau, yayin da wasu sun fi son rhythmic, ko m, numfashi (mataki uku shaƙa, matakai biyu). Tsarin numfashinka shima zai canza tare da tsananin gudu. Amma yayin da kuke haɓaka ƙwarewar ku, jikin ku zai iya kula da halayen ku.

Kyakkyawan wuri don farawa shine tare da 2: 2 (ko 3: 3) numfashi don saurin gudu da 1: 1 don tura hanzarin ku a cikin motsa jiki da tsere. 3: 2 numfashi yana sa ku shaƙa a bugun ƙafa daban (hagu, sannan dama, sannan hagu, da dai sauransu), wanda wasu masu tsere suka sami nasara tare don sauƙaƙe dinkin gefe ko lokacin da suke gwagwarmaya da raunin asymmetric loading raunin da ya shafi shaƙa da fitar da numfashi. a gefe guda na jiki.

Eckenrode yana ba da shawarar kada ku canza yanayin numfashi yayin da kuke horo don tsere amma a maimakon yin gwaji a lokacin kaka. (Mai alaƙa: Kuskuren Kuskure guda 5 da Masu Gudun Hijira keyi a Ranar Race) Bugu da ƙari, fara ta hanyar yin sabon salon numfashin ku kwance, sannan tsaye, tafiya, kuma a ƙarshe yayin gudu. Da zarar kun mallaki numfashin ciki kuma ku sami tsarin numfashi wanda ke aiki a gare ku, zaku gano gudu da gaske na iya zama da sauƙi kamar sanya ƙafa ɗaya a gaban ɗayan.

Bita don