Shin kuna son sanin yadda ake yin numfashi daidai lokacin turawa daga bene, bango ko sanduna? Nau'in farko na farko ana ɗaukar su masu sauƙi kuma ana samun su har ma ga athletesan wasa masu ƙwarewa, amma na ƙarshe ana ba da shi ne ga athletesan wasa da aka horar. Idan kanaso ka kware sosai wurin aiwatar da wannan aikin, dole ne ka iya numfasawa daidai cikin aikin. A cikin wannan labarin, zamu lissafa manyan kuskuren yan wasa masu tasowa, koyar da dabaru madaidaiciya, kuma ku gaya muku dalilin da yasa yake da mahimmanci numfashi daidai.
Me ya shafeta?
Bari mu taƙaita a takaice manyan fa'idodi da mai ba ɗan wasa ke baiwa ɗan wasan lokacin da yake yin turawa daga bene:
- Idan dan wasa ya san yadda ake yin numfashi daidai, yana ƙara ƙarfin ƙarfinsa sosai;
- Ba tare da numfashi daidai ba, mutum ba zai iya magana game da madaidaiciyar dabara don aiwatar da aikin kanta ba;
- Idan dan wasan bai yi aiki da saurin da aka ba shi ba, ba zai ji dadin yin turawa ba, a wannan yanayin ba shi da ma'ana game da karin sakamako.
- Daidaita numfashi lokacin turawa daga bene yana kawar da abin da ya faru na dizziness ko ƙaruwa cikin intracranial.
- Batu na gaba yana biye ne daga abin da ya gabata - wannan tabbaci ne na kyakkyawar natsuwa da saurin saurin motsa jiki na dan wasa;
Daidai dabara
Yayin numfashi, yayin turawa daga bene, shakar iska da fitarda su ana yin su a kan kari - da zarar kun mallaki dabarun, jeren zai zama da ilhama.
- Ana yin inhalation yayin mummunan yanayin motsa jiki, a matakin shakatawa, wato, yayin lankwasa gwiwar hannu da ƙasa;
- Ana yin inhalation ta hanci, santsi, warai;
Zamu ci gaba da koyon yadda ake numfasawa daidai lokacin turawa daga bene sannan mu ci gaba zuwa mataki na gaba - lokaci na matsakaicin tashin hankali ko daga gangar jikin da daidaita hannaye. Kamar yadda kuka fahimta, a wannan lokacin ya zama dole kuyi kaifi da sauri.
- Yana da kyau a fitar da numfashi ta cikin baki;
- Idan a saman ko kasa ka gyara jikinka na wasu yan lokuta, yana da kyau ka rike numfashinka;
Yi la'akari da ra'ayi mai rikitarwa. Yaya ya kamata ku numfasa a yayin turawa kuma shin zai yiwu a samar wa huhu iskar oxygen ta baki kawai?
An tabbatar da cewa da wannan dabarar, yawan iska dake shiga cikin jini yayi kasa da lokacin shakar hanci. Game da shaye shaye, a nan akasin haka gaskiya ne - ya kamata ya zama mai kaifi da sauri, wanda ya fi sauƙi a aiwatar ta bakin.
Bari mu zauna a cikin dalla-dalla kan dogon lokacin shaƙa da shaƙar iska yayin gabatowa.
- Idan kun hana wadatar iskar oxygen, zaku iya haifar da gazawa a cikin aikin yau da kullun na algorithm na cikin intracellular;
- Zaku tsokano karuwa da bugun zuciya;
- Saboda hypoxia yayin aikin jiki, microtrauma na tasoshin kwakwalwa mai yiwuwa ne;
Yadda ake numfashi daidai da nau'ikan motsa jiki daban-daban
Gyara numfashi yayin turawa daga bene bai dogara da irin horon da kuka zaba ba. Kamar yadda muka ambata a sama, turawa daga bene da bango ana ɗauka da sauƙi idan aka kwatanta da aiki a kan sandunan da ba daidai ba.
Don fahimtar yadda ake numfasawa yayin turawa daga ƙasa ko kan sandunan da ba daidai ba, yi ƙoƙarin ɗaukar matsayin farawa kuma kammala matakin farko na aikin. Za ku ga cewa yana da sauƙi a gare ku cikin numfashi a wannan lokacin. Amma yayin ƙoƙari da bugun benci, akasin haka, kuna son yin numfashi.
Don haka, hanyar turawa ba ta shafar fasahar, amma tana da babban matsayi cikin jimiri. A wasu kalmomin, yiwuwar buga saukar da numfashi yayin tura sandar ya fi girma idan kuna yin turawar bango.
Rikicewa da wadataccen iskar oxygen dole ne ya haifar da babban nauyi a kan tsarin zuciya, wanda ke da haɗari ga lafiyar jiki.
Kuskuren farawa
Don haka, mun tattauna yadda za a numfasa daidai yayin yin turawa daga bene, kuma yanzu bari mu haskaka manyan kuskuren da 'yan wasa masu farawa suke yi:
- Cikakken iska;
- Tare da rashin jimrewa, dan wasan ya fara numfashi a hargitse;
- Hanyar da ba daidai ba - sha iska tare da ƙoƙari, shaƙatawa tare da annashuwa. Kawai tunanin wani katon, kabad mai nauyi kuma gwada motsa shi. Kuma a lokaci guda, shakar iskar oxygen da sauƙi. Yana da wuya cewa kun yi nasara.
- Bugawa akai akai ta bakin.
Don haka, yanzu dabara ta numfashi don turawa ta zama sananne a gare ku yanzu, kuma ku ma kun san dalilin da ya sa yake da mahimmanci a mallake shi daidai. Muna yi muku fatan sababbin rubuce-rubuce kuma ba za ku tsaya nan ba!
