Mutane da yawa suna gudu a yanzu, wasu suna yi ne don ci gaban kiwon lafiya, wasu kawai suna son raunin nauyi ne ko biyan haraji ga kayan zamani. A kowane hali, wannan ba shi da mahimmanci a yanzu.
Matsalar ita ce da yawa, musamman masu tsere a rayuwa, ba su fahimci mahimmancinsa ba don kula da numfashinku yayin gudu. Kuma wani lokacin mai yawa ya dogara da shi. Saboda haka, bari muyi magana musamman game da wannan a yau.
Me yasa yake da mahimmanci a lura da numfashinku yayin gudu?
Yin numfashi mai kyau shine muhimmin bangare na kowane motsa jiki. Idan ba a samar da jiki da isashshen iskar oxygen ba, za a fara samun wadatar kai - anaerobic glycolysis (karyewar glucose, sakamakon karshen lactic acid).
Wannan yana rage ƙarfin hali, tasirin aikin motsa jiki kanta, da ma:
- zai rage kaya a kan dukkan muhimman tsarin dan adam, musamman akan na jijiyoyin zuciya;
- zai kara kwararar iskar oxygen zuwa kwakwalwa da sauran gabobi;
- iya ƙara tsawon lokacin gudu;
- rage yanayin damuwa na gudu;
- inganta albarkatun ajiyar jiki;
- zai rage matsi akan haɗin gwiwa da tsokoki;
- zai ba zaki yawan kaso na kuzari.
Gyara numfashi yayin gudu
Ko da tun suna yara, a cikin darussan ilimin motsa jiki, ana koyawa yara yin numfashi galibi ta hanci. Ko shaƙa ta hanyoyin hanci, fitar da iska ta cikin baki, amma wannan a yanayi ne na musamman.
Na dogon lokaci, babu wanda ya yi koƙarin musanta wannan gaskiyar. Amma kwarewar aiki ta yau masu tsere na nuna cewa bukatun jiki sun sha bamban. Kuma wani lokacin har dan wasa yana rashin hanci daya yayin gudu.
Wannan shi ne saboda gaskiyar cewa jiki yana cinye ƙarin oxygen yayin gudu. Yana da wuya a cika la'akari da mahimmancin oxygen a cikin metabolism, canza shi zuwa makamashi.
Hanyoyin hancin sunyi matuqar yawa saboda haka suna jinkirta shigowar sa. A sakamakon haka, muna haifar da rashin isashshen oxygen a cikin jini ba tare da mun sani ba. Mixed numfashi ne manufa. Dole ne ku numfasa ta bakinku da hancinku lokaci ɗaya.
Wannan zai taimaka wajan cika huhunka da iska mai tsafta zuwa cikakke. Idan ƙara yawan salivation ya fara, ya zama dole a rage kaya kuma a tabbatar an dawo da yanayin numfashi.
Wannan alama ce ta cewa mutum yana numfashi ba daidai ba. Idan wani ya ji tsoron kamuwa da sanyi a cikin hunturu, yana ta gudu da bakinsa, yi amfani da dabaru mai sauƙi da inganci: a hankali ku ce harafin "l".
Bakin numfashi
Numfashi da farko ta bakin na iya yin lahani ga lafiya. Yayin da yake gudana, tsarin numfashin ɗan adam ba shi da kariya daga ƙananan ƙwayoyin cuta da ƙwayoyin cuta. Wannan na iya zama sanadiyyar hango cututtukan da yawa.
Amma fa'idodin numfashin baki suna da wuyar jayayya:
- cika huhu ya fi sauri;
- akwai yawan numfashi.
Numfashi daga ciki, ba kirji ba
Masu farawa da masu wadata duka suna numfashi yayin gudu a hanyoyi biyu: kirji, ciki. Tare da kowane shakar ciki, tsokoki suna faɗaɗawa da ɗaga kirji, ƙara ƙara shi. Numfashi a cikin cikinku koyaushe zai ba ku damar numfasawa cikin iska mai girma da yawa a kan lokaci. Kuma saboda haka, tsokoki zasu sami ƙarin oxygen.
Numfashin kirji yana da gagarumin rashi. Muscleswayoyin tsaka-tsakin ƙananan ƙananan girma ne saboda haka gajiya da sauri. Mutum zai ji karancin iska mai ba da rai da wuri sosai, misali, lokacin numfashi tare da diaphragm. Mun yanke shawarar cewa wajibi ne a horar don yin numfashi tare da ciki, ya fi na halitta.
An fara motsa jiki na farko a kwance a bayanku:
- riƙe iska;
- yayin kallon cikinka, ɗauki natsuwa amma zurfin numfashi;
- yayin da kake fitar da numfashi, ka ja ciki;
- numfasa tare da gabobin biyu a lokaci guda.
Darasi na biyu:
- sanya littafin a kan ciki;
- tsotse cikin iska tare da hanci;
- Tabbatar cewa littafin ya tashi kuma ya faɗi a cikin lokaci tare da numfashi.
A hanyoyi masu wahala, sha iska ta hanci, kuma fitar da iska tare da ɗan buɗe baki ba tare da ƙoƙari kaɗan ba. Wajibi ne a numfasa tare da cikinka koyaushe kuma a ko'ina: yayin gudu, a wurin aiki, a gida.
Babu buƙatar riƙe numfashinka
Rashin nasara yana faruwa ne saboda riƙe numfashi. Bai kamata a yi wannan ba, saboda zai zama ba zai yuwu a kammala cikakken gudu ba, hypoxia na gabobin ciki na faruwa. Wannan yana cutar lafiyar.
Don kar a sami karancin iskar oxygen, an hana magana yayin gudu. Sha a kan tafi, don sha, tafi zuwa mataki mai sauri. A jinkirta tattaunawar zuwa gaba. Ba za ku iya yin shaka ba tare da nuna bambanci ba.
Dokokin yau da kullun yayin guduna:
- mita;
- zurfin;
- kari.
Kari da mita
Gudun gudu yana buƙatar kari, a ka'ida mutum ne, ga kowane mutum. Za'a iya canzawa da daidaitawa don dacewa da ƙwarewar ku. Irara ƙarfin lokacin gudu, haɓaka ƙimar sa. An auna rhythm akan matakin gudu da kuma ƙarfin aikin motsa jiki.
Mafi yawan zaɓin gudu shine zagaye 45 a minti ɗaya. Aiwatar da Makirci 1-2. Da farko, dauki matakai biyu don shaka 1 da kowane kafa, matakai biyu na fitar da numfashi. Ana nuna wannan zane don mafi yawan nisan wurare. A hanya mai wuyar gaske, aiwatar da motsa jiki 60. Masu tsere na gudun fanfalaki suna bin kadin 2-1, ma'ana, matakai biyu a kowane numfashi, mataki daya a kowane numfashi.
Mutanen da aka horar za su iya gwada jujjuyawar tan 1-2. shaƙar iska ɗaya, huɗa iska biyu. Yana da kyau kada a kara yawan mita, amma don daidaita ƙarar iska saboda zurfin.
Lokacin aiki a hankali, yi amfani da rhythm na 2-3. Yana da kyau musamman ga masu farawa waɗanda basu da lokaci don nemo matakin ƙarfin motsa jiki da ake buƙata. Ya kamata koyaushe ku yi numfashi da auna da ma'ana.
Fitar numfashi ya fi gajarta.
Wasu masu tsere suna fitar da gajarta sosai fiye da shaƙar iska, amma wannan yanke shawara ba daidai bane.
La'akari da ilimin kimiyyar lissafin mu, akasin haka, inhalation dole ne ya zama ya zama ƙasa da naƙasassu:
- sha iska - mataki daya;
- shaye - uku.
Wajibi ne a mai da hankali kawai ga shaƙar iska don ya cika da iskar oxygen. Amma bayan lokaci, jiki zai daidaita kansa. Wannan yakan faru ne ba tare da son mutum ba, a matakin kwakwalwa.
Me za ayi idan kun fara shaƙa?
Idan mutum ya fara shaƙewa, yi ƙoƙari ya rage. Sannan a dan sami nutsuwa amma mai zurfin numfashi. Kwantar da hankalin ka ka hura bakin ka da hancin ka dan lokaci. Lokacin da aka dawo da numfashi, koma yadda ya kamata. Idan ba haka ba, zai fi kyau ka koma gida ba tare da kasada lafiyar ka ba.
Mutum na iya fara shakewa saboda rashin shiri sosai ko kuma rashin bin ka'idoji. Misali, yin gudu ba tare da dumama ba. Koyaushe saurari kanku, ba za ku iya tilasta abubuwan da suka faru ba kuma ku juya gudu ba cikin nishaɗi ba, amma azabtarwa.
Me za a yi idan cutar colitis a cikin gefen?
Idan mutum ya tsunduma cikin wasan motsa jiki mai son, to kana buƙatar matsawa zuwa mataki, kuma a hankali ya tsaya. Kuma ciwon zai tafi nan take, da kansa. Idan bai taimaka ba, ɗauki numfashi mai zurfi 2-3 a ciki da waje. Tausa wurin da kake jin zafi. Idan ka daina allurar, ci gaba da gudu, amma a sannu a hankali.
Idan ba shi yiwuwa a tsaya don dalilai na haƙiƙa, alal misali, ana gudanar da gasa.
Gwada raguwa da tausa hanta daidai lokacin tafiya:
- yayin numfashi, danna dabino zuwa hanta;
- a kan exhale - saki hannun (yi shi sau da yawa).
Gyara numfashi a matakai daban-daban
Yawan numfashi daidai yake daidai da saurin motsawar iska.
Running ya kasu kashi 2:
- babban-sauri - Gudu, tazara;
- unhurried - dumi-dumi, gudun fanfalaki, tsere.
Gudun sauri
Mafi sau da yawa yana nufin gudu a nesa mai nisa. Babban abu shine saka idanu akan yawan numfashi da kuma saurin numfashi. Wajibi ne a bi ƙa'idar farko - don fitar da iska a kowane mataki 2. An zaɓi mitar daban-daban. Mafi yawan ya dogara da shekaru, yanayin huhu, dacewa.
Babban aikin shine zana cikakken huhun iska yayin shaƙar iska, fitar da iska ba tare da wata damuwa ba. Shagaltar da tsokoki na ciki kawai, amfani da "ƙananan" numfashi.
Loananan ƙwaƙwalwar huhu ya cika da iska da farko, sannan na sama. Idan yayin gudu na gaba numfashinku ya fita daga hannu, ba za ku iya murmurewa ba, ba za a sami isasshen lokaci ba.
Sannu a hankali
Gudun tafiya a hankali ya hada da dogon zango. Masu gudu yawanci kawai suna hanzarta a layin gamawa. Wannan ƙimar tana ɗaukar numfashi don kowane matani 3-4 na gudu.
Idan ka sarrafa halin daga mintina na farko na tsere, to nauyi a kan zuciya da jijiyoyin jini zasu ragu. Saboda wadataccen isashshen oxygen, za'a samar da kari. Ana iya dawo da ƙarancin numfashi da sauri, don haka ba matsala mai mahimmanci ba ce.
Gudun zai iya sauƙaƙa numfashi kawai. Zai kara ingancin gudu, warkar da jiki, har ma da tsawanta saurayi. Bari gudu ya kawo jin daɗi kawai kuma ya yi amfani da shi!
