Yayin aiwatar da kowane irin motsa jiki, musamman tsugune, kuna buƙatar numfashi daidai. Satarfin jiki tare da oxygen, ƙimar kashe kuzari daidai da tasirin horon gaba ɗaya ya dogara da wannan.
A yanayin idan mutum yayi numfashi ba daidai ba yayin motsa jiki, misali, yayi sauri ko bai isa sosai ba, to jiki zai zama mai wahala sosai, akwai ƙarin kaya a zuciya da dukkan tsarin jijiyoyin jini, kuma banda haka, sakamakon horo bai kai yadda aka zata ba.
Fa'idojin Numfashi yadda yakamata tare da squats
Kowane mai horarwa, daga ƙwararren ɗan wasa zuwa mutumin da ke motsa jiki don motsa jiki lokaci-lokaci, yana buƙatar numfashi daidai.
A lokacin squats, ya kamata ku mai da hankali musamman game da dabarun numfashi, tunda wannan yana da tasiri mai tasiri akan:
- Cimma iyakar sakamako na jiki.
- Lafiya lafiya.
- Aikin muscular na al'ada.
Idan ka ɗauki numfashi daidai a ciki da waje, to, haɗarin ƙwayoyin tsoka ya ragu da 30% - 35%.
- Jikewa da dukkan kwayoyin halitta tare da iskar oxygen.
- Aikin zuciya.
Rashin numfashi a lokacin squats yana sanya ƙarin damuwa a zuciya kuma yana sa ta doke da sauri.
- Rarraba kayan abinci mai gina jiki a cikin kyallen takarda da sel.
- Jimiri na jiki.
Inhales da numfashi da aka ɗauka daidai suna haɓaka ƙarfin jiki da sau 2.5.
Batu mai ban sha'awa: idan mutum ya mallaki dabarun iya numfashi yayin atisaye, to ya kauce wa ciwan hypoxia kwatsam kuma sakamakon rashin sani ko jiri.
Nau'in numfashi
A ilimin kimiyyar lissafi, numfashi ya kasu kashi biyu:
- Pectoral, wanda a cikin sa akwai faɗaɗa kirji da ɗaukaka haƙarƙari.
Bayyanar alamomi halin mutum ne yayin rayuwar yau da kullun, lokacin da mutum baya motsa jiki, amma yana yin ayyukan yau da kullun cikin nutsuwa da matsakaici.
- Na ciki, na al'ada ne lokacin da mutum yake motsa jiki ko shakatawa don ƙoƙari na jiki. A lokacin wannan ra'ayi, an lura:
- canje-canje a cikin kirji, ya zama mai yawa kuma ya fi girma cikin girma;
- inhales - fitarwa suna zama masu yawaita da zurfi;
- diaphragm ya fara aiki.
A lokacin squats, mutum yana da numfashi na ciki. Wannan nau'ikan ne kawai ke samar da isashshen oxygen, wanda ake buƙata don gudanar da rayuwar kwayar halitta ta al'ada.
Yadda za a numfasa tare da tsofaffin ɗakuna?
Domin yin motsa jiki cikin sauƙi kamar yadda ya kamata, kana buƙatar numfasawa daidai.
Don ƙididdigar gargajiya, an shawarci mutum ya koma zuwa wannan fasaha:
- Ka miƙe tsaye, ka huta gaba ɗaya na sakan 2 - 3 ka fitar da numfashi kamar yadda ya yiwu.
- Cikin nutsuwa kuma a hankali sauka, yayin shan dogon numfashi ta hancin ka.
A lokacin shimfidar farko, kuna buƙatar tabbatar cewa an rufe leɓu.
- A lokacin da ƙashin ƙugu ya daidaita tare da layin gwiwoyi, dole ne ku fitar da numfashi.
- Ana buƙatar shigarwa ta gaba a lokacin ɗaga ƙashin ƙugu.
Hannun da ke rataye tare da jiki yana tsangwama tare da cikakken numfashi. A wannan yanayin, kirji ba zai iya fadada yadda ya kamata ba, don haka ana bada shawarar a tabbatar cewa yayin atisaye, hannayen suna a kugu ko sun kara a gabanka.
Barbell squat Numfashi
Lokacin motsa jiki tare da barbell, nauyin akan dukkan gabobi yana ƙaruwa sau 2 - 3, sabili da haka, ya kamata a kula da dabarun numfashi musamman a hankali.
A yanayin da mai koyon aikin zai yi watsi da shawara kuma ya numfasa ba daidai ba ciki da waje, wannan na iya haifar da:
- fashewar jijiyoyi da tsokoki;
- babban kaya a zuciya;
- duhu ba zato ba tsammani a cikin idanu;
- suma;
- ciwon tsoka;
- rawar jiki.
Ga mutanen da suke tsugunne tare da ƙyalli, an haɓaka mahimman ka'idoji na numfashi, wanda ya ƙunshi aiwatar da matakai goma masu mahimmanci:
- Kafin fara motsa jiki, yi tafiya ko tsayawa a hankali na mintina 2 - 3 don numfashi da bugun zuciya su kasance cikakke.
Ba a ba da shawarar sauyawa zuwa wurin zama tare da mashaya nan da nan bayan yin wasu motsa jiki, misali, turawa ko gajeren zango (doguwa), saboda ƙarin lodi a kan huhu da tsarin zuciya da jijiyoyin jini.
- Anauki zurfin zurfin ciki, amma santsi mai laushi da fita, sannan kusaci sandar.
- Ickauki barbell kuma jefa shi a kan kafadunku.
- Yada ƙafafunku kamar yadda ya kamata, amma a lokaci guda, don ya dace a yi aikin.
- Tofa bayanka.
- Yi dogon numfashi.
Entranceofar farko yakamata ya cika huhu da kusan ¾, kawai bayan haka zaku iya fara tsugunawa.
- Sauka zuwa iyakar da aka nufa, misali, zuwa layin gwiwa.
- Riƙe numfashin ka na dakika biyu.
- Yayin ɗaga jiki, yi numfashi mai santsi, yayin da za'a iya yin shi ta hanci ko ta baki, muddin haƙoran suna haɗe.
Idan akwai isasshen jimrewa ta jiki, to ana bada izinin fitar da numfashi lokacin da mutum ya kusan ɗaukar matsayin farawa.
- Tsaya madaidaiciya, sannan kuma samar da kaifin sakin sauran iskar oxygen.
Fitowa mai kaifi shine mafi kyau ayi ta bakin, kuma yayin wannan kuma an yarda ya ɗan karkatar da kai da wuya a gaba.
Lokacin motsa jiki tare da barbell, ya zama dole ayi numfashi yadda yakamata daga farkon tsugunne, kawai a wannan yanayin, a duk cikin motsa jiki, numfashi ba zai ɓace ba, kuma nauyin da ke kan zuciya da tsokoki zai zama mafi kyau duka.
Numfashi yayin hutawa tsakanin kujeru
Lokacin da mutum yake motsa jiki, ya kamata a ba da kulawa ta musamman ga numfashi yayin hutawa.
In ba haka ba, mai horarwa:
- ba zai iya samun cikakken warkewa tsakanin saitin squats ba;
- bugun zuciyarsa ba zai sami lokacin daidaitawa ba;
- za a sami ƙarin lodi a kan huhu da tsarin jijiyoyin jini;
- gajiya da sauri;
- na iya wucewa yayin jerin masu zuwa na gaba.
Don hana duk mummunan sakamako yayin hutawa, ana bada shawara:
- Numfashi a ciki da waje musamman da hancinka.
- Lokacin shaƙar numfashi, yi ƙoƙari ka samu isashshen oxygen a cikin huhu.
- Ya kamata a fito a yi shi cikin nutsuwa har sai an cire kirji daga iskar oxygen.
Bugu da kari, lokacin hutu yana da mahimmanci:
- na mintina 1 - 6 a natse ana huci dai-dai ta hanci;
- numfasa a daidai wannan matakin ba tare da tuntuɓe ba;
- Kada ku riƙe komai a hannu kuma, idan zai yiwu, cire takalmanku.
Yana da tasiri sosai don shakatawa a cikin iska mai kyau ko ta taga ta buɗe. Tare da wannan zabin, jijiyoyin dukkan kwayoyin halitta da kyallen takarda ya ninka sauri.
Kwararrun masu horarwa suna ba da shawarar kada a kwashe sama da mintuna shida a huta tsakanin jerin tsugune, duk da haka, idan mutum ya ji cewa a wannan lokacin bugun zuciyarsa bai daidaita ba, to an ba shi damar tsawaita hutun a darasin.
A cikin yanayin lokacin da mutum ba zai iya mayar da numfashi ba fiye da minti 8-10, wannan yana nuna cewa nauyin jiki a gare shi, a wannan lokacin, ba zai iya jurewa ba. Ana ba da shawara don rage aikin motsa jiki dangane da lokaci ko wahala.
Yaya ake numfasawa yayin tsugunawa bisa ga Bubnovsky?
Sergei Bubnovsky, wanda shi ne marubucin littattafai da yawa kan ilimin motsa jiki, ya ƙaddamar da wasu shawarwari game da dabarun shaƙa a lokacin tsugune.
A ra'ayinsa, yana da amfani ga kowane mutum ya bi ƙa'idodi masu zuwa:
- Rike bayanku da hannayenku madaidaiciya yayin squats.
- Tsaya yana fuskantar bango.
- Tsugunawa kawai a inhalation.
- Lokacin ɗaga jiki, yi ƙyama da zurfin fita, yayin yin sautin mai daɗewa "ha"
Ya kamata ku furta "ha" a sarari, kuma banda haka, yana da mahimmanci kuyi ƙoƙari don yayin ɗaga jiki, duk iskar oksijin da aka tara ya bar kirji.
Yin kowane irin motsa jiki, musamman, tsugunne, yana da mahimmanci mutum ya lura da yadda suke numfashi. Matsayin isashshen oxygen a cikin dukkan kwayoyin halitta da kyallen takarda, aikin tsarin jijiyoyin zuciya, nauyin da ya hau kan tsokoki, da sauransu, ya dogara da wannan. A yanayin idan ba a bi dabara ta shaƙar numfashi da huɗa ba, ma'ana, haɗarin rasa hankali, ɓata aikin zuciya, da kuma jiki ba tare da jure wa duka horon ba har zuwa ƙarshe.
Blitz - tukwici:
- tuna hutawa tsakanin squats;
- kafin fara motsa jiki tare da barbell, kana buƙatar tabbatar da cewa numfashi yana da kyau;
- idan ba a dawo da numfashi ba ta kowace hanya koda bayan minti 10 - 15 bayan ƙarshen aikin motsa jiki, duk da cewa nauyin zai iya yiwuwa, ya kamata ka nemi likita.
