Menene "Kogon Raɗaɗi" kuma Yaya kuke da iko ta hanyar shi a cikin Motsa jiki ko Tsere?

Wadatacce

• Me yasa kogon ciwo yake da mahimmanci ga wasu 'yan wasa
• Marfin tunani da na jiki
• Hankalin lada
• Karya maimaitawa
• Yadda ake isa da iko ta hanyar “kogon ciwo?”
• Kafa manufa
• Oneauki mataki ɗaya a lokaci guda
• Mayar da hankali kan yanayin ka
• Saurare kida
• Numfashi
• Yi hankali don kar a cika wahalar da kanka
• Saurari jikinka
• Bada lokacin dawowa
• Yi daidai fasaha
• Bi rayuwa mai kyau
• Awauki

"Kogon ciwo" wani bayani ne da 'yan wasa ke amfani da shi. Yana nufin ma'ana a cikin motsa jiki ko gasa inda aikin ya zama kamar ba shi da wahala. An fi amfani dashi don bayyana yanayin jiki da tunani, maimakon ainihin yanayin zahiri.

Justin Fauci, mai ba da horo na sirri na NASM, kuma mai haɗin gwiwa na Caliber Fitness "ya bayyana" Kogon zafi shine lokacin da kuka buga bangon kwatanci yayin aikin motsa jiki, " “Duk wani sashi na jikinka yana yi maka ihu ka daina motsa jikin kuma kwakwalwarka ba ta da nisa. A wannan gaba, zaku iya saurara kuma ku bada kai bori ya hau ko kuma kun zaɓi jure lokacinku a cikin kogon ciwo. ”

A cikin ƙungiyar 'yan wasa, ana ganin aiki a cikin kogon ciwo azaman gwajin ƙarfin halin ƙwaƙwalwa. Manufar ita ce turawa ta hanyar rashin jin daɗin jiki shine ƙwarewar ƙwaƙwalwa. Bugu da ƙari, da zarar kun doke kogon zafi, zai sami sauƙi kuma.

Amma "kogon raɗaɗi" ba kalmar kimiyya ba ce ko sabon abu. Babu ma'anar da ke bayyana lokacin da kuka shiga cikin kogon ciwo a hukumance. Hakanan kogon ciwo yana jin daban ga kowane mutum, saboda haka ya fi dacewa ka saurari jikinka idan kana son neman kogon ciwo.

Me yasa kogon ciwo yake da mahimmanci ga wasu 'yan wasa

Wasu 'yan wasa da gangan suna ƙoƙari su shiga kogon ciwo. Akwai dalilai masu yawa, gami da:

Marfin tunani da na jiki

Manufa gama gari ita ce cimma sabon matakin ƙarfin tunani da na jiki.

Wannan ya bambanta da wasanni daban-daban. Misali, “lokacin ɗaga nauyi [kuma] saitin ya riga ya kusan kusan gazawa, ƙila ya kamata ka kai kanka zuwa wani yanki mai duhu da ban tsoro don samun ƙarin wakilci a kan ka,” Fauci ya ce

Wancan "yankin mai duhu" - kogon ciwo - shine lokacin da squat ya ji ba zai yiwu ba. Amma idan zaku iya iko da ita, zaku sami sabon mafi kyawun mutum.

Hankalin lada

Ga wasu 'yan wasa, doke kogon zafi sakamako ne mai gamsarwa.

Fauci ya ce: "Mutanen da suka fi iya bugun kogo su ne wadanda suka samu jin dadi a ciki da gaske." "Lokacin da kuka samo wani nau'i na motsa jiki da kuke so, ko CrossFit ko tseren tsaunuka, za ku ga kanku sama da ƙeta don yin nasara a ciki."

Karya maimaitawa

Wasu 'yan wasa na iya bin kogon raɗaɗin don haɗuwa da abin da suka saba.

Saboda kogon ciwo yana jin wahala sosai, turawa ta hanyar na iya jin kamar ƙalubale mai ban sha'awa. Wannan na iya ba da damar tserewa daga tsarin horo wanda ke jin ɗoki ko maimaitawa.

Yadda ake isa da iko ta hanyar “kogon ciwo?”

Idan kanaso ka doke kogon radadinka, kayi la’akari da wadannan nasihohi na zahiri da na hankali:

Kafa manufa

Kafin fara aikin motsa jiki, bayyana kan manufofin ka. Hakanan yana da kyau a fahimci yadda "al'ada" take, don haka kuna da wani abu wanda zaku kwatanta kogon rauninku.

Fauci ya ce: "Ka sanya manufofin da ke da kalubale amma ba wadanda za su iya motsa jiki ba," Wannan zai taimaka muku sanin abinda kuke ƙoƙarin cimmawa.

Oneauki mataki ɗaya a lokaci guda

Yayin da kuke kusatowa ga kogon zafi, yi ƙoƙari kada kuyi tunanin sakamakon da zai biyo baya. Mai da hankali kan kammala mataki na gaba ko motsawa maimakon. Wannan zai sa kogon zafi ya zama mai sauƙin sarrafawa.

Mayar da hankali kan yanayin ka

Lokacin da kake cikin kogon ciwo, guji yawan tunani game da alamomin jikinku. A cewar Fauci, wannan na iya kara girman zafin da kuma karin gishiri.

Madadin haka, gwada "mai da hankali ga abubuwan da ke kewaye da ku, kamar su shimfidar wuri ko abokin tafiya," Fauci ya ba da shawarar. Wannan na iya taimaka maka cire hankali da jin zafi da tura shi gaba.

Saurare kida

Hakanan, zaku iya sauraron kiɗan da ke ihisara dalilin ku. Ga wasu 'yan wasa, wannan hanyar tana taimaka musu shiga cikin yankin kuma suyi aiki ta hanyar rashin lafiyar jiki.

Numfashi

A lokacin motsa jiki mai wuya, abu ne gama gari ka riƙe numfashinka ba tare da ka sani ba. Amma wannan na iya sa ya zama da wahala jikinka ya samu damar yin amfani da shi.

Wannan shine dalilin da ya sa yana da mahimmanci don numfasawa sosai yayin motsa jiki. Yana ba da iskar oxygen zuwa ga tsokoki kuma yana taimakawa jikinka ya kasance cikin iko. Hakanan yana haɓaka ƙimar aikin ku.

Yi hankali don kar a cika wahalar da kanka

Kuna iya cutar da ku idan kun matsa kanku da nisa. Don kaucewa wuce gona da iri da raunin da ya faru, kiyaye lafuffukan da ke gaba:

Saurari jikinka

Yana da kyau don jin daɗi lokacin da kuka kalubalanci kanku. Koyaya, akwai bambanci tsakanin rashin jin daɗi da ciwo mai tsanani na jiki.

Idan ba ka da tabbas, ka tambayi kanka idan abin da kake ji ba shi da dadi ko haɗari. Dakatar idan kana da:

• ciwon kirji
• ciwon gwiwa
• matsanancin gajiya
• rashin haske
• ciwo mai kaifi

Wannan jikinku yana ƙoƙarin gaya muku cewa wani abu ba daidai bane.

Fauci ya ce "Yayin da taurin hankali babban sifa ce, kar ku yarda ku zama masu taurin kai da yin watsi da alamun gargadi," Zai taimaka maka ka guji rauni, ba tare da la'akari da wasanni ko ƙoshin lafiyarka ba.

Bada lokacin dawowa

Lokacin da ka cika nuna kanka, zaka daɗa haɗarin rauni. Wannan na iya kawo cikas ga ci gaban ka.

Don rage haɗarin, “a tabbatar kuna da isasshen lokacin dawowa tsakanin zaman, da ƙari idan kun kasance maji ciwo musamman,” in ji Fauci. Kuna iya yin hakan ta hanyar haɗa kwanakin hutun motsa jiki cikin aikinku na yau da kullun.

Gabaɗaya, ɗaukar hutun kowace rana 3 zuwa 5 ya dace. Ranar hutunku na iya ƙunsar aikin haske, kamar yoga ko tafiya, ko cikakken hutu.

Fauci ya kara da cewa: "Wasu mutane suna son aiwatar da kowane mako bayan sati 2 ko 3," Yawanci, ana yin wannan lokacin da kake matsawa kanka da ƙarfi sosai don aikin ya ragu, yana nuna cewa kuna kusa da wuce gona da iri. Makon saukewa na iya haɗawa da rage girman motsa jiki ko ɗaukar kwanaki da yawa.

Yi daidai fasaha

Hanyar da ta dace ita ce mahimmanci don hana rauni. Sabili da haka, yana da mahimmanci don kauce wa dabarar yin hadaya kawai don matsawa kanku.

Tabbatar kun san madaidaicin tsari kafin neman kogon zafi. Mai horo na jiki ko koci na iya ba da jagora.

Bi rayuwa mai kyau

Ingantattun halaye na rayuwa sune mahimmin sashi na kowane aikin motsa jiki. Wannan ya hada da:

• zama hydrated
• cin abinci mai kyau
• zabar madaidaiciyar motsa jiki da abinci bayan wasan motsa jiki
• samun isasshen bacci

Waɗannan ɗabi'un za su tallafa wa tsarin horo na lafiya da lafiya.

Awauki

Yayin wani motsa jiki mai tsananin gaske, “kogon ciwo” shine batun gajiya ta zahiri da ta hankali. Yana lokacin da motsa jiki ya ji ba zai yiwu a gama ba. Wasu athletesan wasa da gangan suke neman sa don cimma wani sabon kyawun mutum ko jin lada.

Gabaɗaya, doke kogon zafi yana da alaƙa da ƙarfin halin tunani. Amma yawan zuga kanka na iya haifar da rauni, saboda haka yana da muhimmanci a zauna lafiya. Bada lokaci don dawowa kuma dakatar idan kun ji zafi mai tsanani na jiki.