Zai yuwu kuyi kyau kowace rana, kuma saboda wannan kowa yana da nasa hanyoyin. Gudun babban aiki ne don cajin jikinka da kuzari, ƙarfi, samun motsin rai mai kyau, kuma ya zama mafi kyau a jiki.
Bayan fara karatun aji, zaku iya fuskantar wasu matsaloli, saboda wanda masu farawa sau da yawa sukan rasa sha'awar ci gaba da gudana.
Waɗannan su ne matsalolin:
- gajiyar daji;
- aiki fiye da kima;
- ciwon tsoka;
- dyspnea;
- idanun idanu;
- hamma;
- zafi a cikin tarnaƙi ko ma ciki.
Duk wannan yana magana ne game da dabarar gudu ba daidai ba. A asalinsa, yayin horo mara kyau, jiki yana da guba mai guba tare da carbon dioxide.
Muscle da gabobi ba sa karɓar adadin oxygen da ake buƙata (misali, numfashi mara kyau), don haka carbon dioxide yana tarawa cikin jiki. Amma menene bambanci tsakanin gudana daidai da kuskure? Onari akan wannan a ƙasa.
Fasali na daidai Gudun
Akwai fasali da dama na horo na zuciya mai kyau:
- Tsoka ya kamata a sassauta, ba takura ba, ba cika damuwa ba. Idan wannan ba haka bane, to jiki zai ɗauki matsayin da bai dace ba a sararin samaniya, daga abin da babu ingantaccen horo.
- Ya kamata a gudanar da numfashi a ko'ina: cikakken shaƙa ta hanci, fitar da iska ta cikin baki. Sabili da haka, jiki yana cike da iskar oxygen, kuma wannan yana motsa tsokoki suyi aiki ba tare da ƙima ba.
- Dole ne a kula da bugun jini. Ya kamata ya zama rhythmic, ba overhoot da al'ada lokacin da gudu - 120-130 beats a minti daya.
- Tare da horo na zuciya mai kyau, kuna jin sauƙi a cikin jikinku duka, sha'awar gudu da more rayuwa.
Yadda ake gudu daidai?
Akwai wasu ka'idoji don gudanar da horo wanda bai kamata a watsar da su ba:
- Yana da mahimmanci a koya don gane cewa jiki yana da annashuwa a wannan lokacin a lokaci. Lokacin da kake gudu, taurin lalle zai sa kansa ya ji a cikin yanayin gajiya mai sauri.
- Kuna buƙatar lura da numfashin ku a hankali. Ya kamata a ba da oxygen a kan lokaci. Bai kamata a bar yunwa ta oxygen ba.
Babban kuskure a cikin dabarun gudu
Duk mutane sun san yadda ake gudu, amma ba kowa ya san yadda ake yin sa daidai ba, haka kuma tare da fa'idodin lafiya. Akwai jerin kuskuren da masu farawa suka fara sakewa ba tare da gajiyawa ba.
Wadannan kurakurai sune:
- "Manne" kafar a cikin kasa... Gudun wannan hanyar yana rage saurin mai gudu. Duk abin yana faruwa ne saboda gaskiyar cewa ƙafa tana a kusurwa dangane da farfajiyar ƙasa. Bugu da ƙari ga raguwa, mai gudu kuma yana sanya ɗan damuwa a kan haɗin gwiwa, wanda zai iya haifar da rauni.
- "Diddige zuwa ga bangarorin"... Wannan kwaro kuma yana jinkirin saurin gudu. Saboda wannan fitarwa na ƙafafu, ƙwayar tsoka tana girma akan ƙananan ƙafa daga waje. Wadannan tsokoki ba su da kyau, musamman ga 'yan mata, yayin da suke ƙara ƙwanƙwan gani zuwa ƙafafu.
- "Gudun kan ƙafa"... Gudun wannan hanyar shima ba'a so. Wannan dabarar kamar maye gurbin gudu ne ta "manne a" kafa. Babu wani zaɓi mai gudana wanda ya dace da horo. Da kyau, kuna buƙatar zaɓar tsakiyar ƙasa.
Gyara numfashi
Hakanan kuna buƙatar koyon yadda ake yin numfashi daidai. Akwai dabarun shaƙatawa daban-daban.
Ga su:
- Wannan fasahar ta fi dacewa da masu farawa. Inhales ana yin ɗaya da biyu-uku, kuma suna fitar da ɗaya-biyu kawai.
- Don ƙarin masu tsere "ci gaba", akwai wata dabara bisa zurfin numfashi. Dabarar ita ce kamar haka: da farko, ja dogon numfashi tare da dukkan kirjinka har zuwa hudu, ka fitar da iska har zuwa uku.
Tare da dabarun biyu, dole ne mutum ya tuna cewa inhalation shine wadatar huhu da oxygen. Fitar da numfashi shine sakin carbon dioxide daga huhu. Yayin tsere, ana iya sarrafa aikin numfashi cikin nutsuwa, a tunanin cewa oxygen yana wanke huhu daga ciki kuma yana shayar da kowane sel na jiki.
Yana da daraja sanin cewa idan har yanzu gajiya ta kama yayin horo, yana nufin cewa tsarin numfashi ya rikice. Kuna buƙatar tsayawa ku tafi ƙafa, ko rage gudu.
Duk wannan ya zama dole domin tattara hankalin ku akan tsokoki da aka kwancewa da ƙoƙarin shakatawa. Sai kawai bayan hutawa mai hankali, ana iya daidaita numfashi kuma a fara yin tsalle.
Ikon bugun zuciya
Kuskuren da ya zama ruwan dare ga 'yan wasa masu farawa shine cewa sun fara rugawa cikin wannan wasan, suna yin sauri da tsayi mai tsawo. Wannan ba zai haifar da komai mai kyau ba. Gaskiyar ita ce, tsoffin da ba su horo ba ko kuma ba su da horo sosai, tare da haɗin zuciyar da ba ta horo ba, na iya yin mummunan tasiri ga jin daɗin rayuwa da yanayin jikin mutum.
Yana da kyau a rinka yin gudu a cikin wata karamar bugun zuciya. Itasan shi shine, mafi kyau ga zuciya. Lokacin aiki cikin ƙananan ƙarfin zuciya, ana yin wannan jijiyar daidai, lafiya da inganci. Don fara aiki tare da ƙarancin zuciya, kuna buƙatar sarrafa wannan bugun zuciyar sosai. Anan ne mai lura da bugun zuciya ya shigo.
Tare da shi, zaka iya daidaita bugun zuciyar. Da farko, mitar na iya barin sikelin, amma a kan lokaci, jiki zai sake gyara, kuma zuciya za ta ba da bugun zuciyar da ake so.
Har yaushe kake buƙatar gudu don kada ka gaji?
Gudanar da horo zai yi tasiri idan aka yi shi daidai, kuma wannan ya shafi lokacin gudu. Idan horo wani abu ne sabo, to kuna buƙatar farawa tare da mintuna 15-20. Wannan zai isa sosai don amfani da sababbin lodin, wato gudu. Canara lokaci yana iya zama kowane sati biyu, amma wannan duka mutum ne.
Ga wasu, daidaitawa yana da hankali, kuma yana ɗaukar ƙarin lokaci, misali, wata ɗaya, don matsawa zuwa sabon matakin. Babban abu shine a yi komai a hankali don miƙa mulki ya zama mai sauƙi. Ya isa a ƙara minti 5 a cikin motsa jiki don jin ci gaba. Hanya mafi kyau duka na horo shine sau 3-4 a mako, saboda ya kamata kuma a sami lokacin hutawa.
Hadarin yawaitar lodi
Matsanancin lodi na iya haifar da sakamako daban-daban:
- Kuna iya samun gwiwoyi masu rauni, ƙananan jijiyoyin ƙafa. Ana nuna wannan ta hanyar ciwo, wanda ba shi yiwuwa a ci gaba da horo.
- Yayin lodi masu yawa, zuciya na iya wahala. Bayan lokaci, ganuwar jijiyoyin suna yin kauri, wanda hakan ke shafar lafiyar jiki.
- Gudun ya kamata ya kasance cikin matsakaici. Horon "Ardent" zai cutar da lafiyarku ne kawai, amma salon zama ba zai haifar da komai mai kyau ba. A cikin komai, dole ne mu nemi tsakiyar ƙasa.
Nasihu kan yadda ake gudu ba gajiya ba
Duk wani motsa jiki yana farawa da gaskiyar cewa kuna buƙatar shimfiɗa jikinku da kyau. Lokacin da aka haɓaka tsokoki, suka shirya don ɗaukar nauyi, zasu iya jurewa wannan nauyin da sauƙi. Jiki ba ya fuskantar damuwa kamar yadda zai iya fuskanta.
Akwai wasu nasihu don taimaka muku gudanar da wasanni da kuka fi so kuma kada ku gaji da wuri:
- Dole ne ku kula da numfashinku. Yakamata ya kasance, nutsuwa, akan lissafi.
- Wajibi ne a ci gaba da kiyaye ma'aunin ruwa na jiki. Don yin wannan, ya isa kawai kar a manta da shan ruwa, ko ma mafi kyau don shan ƙimar da aka tsara kowace rana. Hakanan yana da kyau a sha gilashin ruwa ko, misali, gilashin kefir kafin yin tsere don fara aikin jiki.
- Yin guje-guje ya kamata ya zama ya auna komai. Matsayin da aka zaɓa ya kamata ya kasance cikin aikin motsa jiki. Dole a saukar da hanzari zuwa layin gamawa a yanzu, aƙalla a farkon. Idan ana gudanar da horon tsawon lokaci, to za a iya samun ci gaba gaba-gaba kan horo. Idan kun ji gajiya, to kuna buƙatar canza saurin, ko shan ruwa.
- Kiɗa yana taimakawa sosai a horo. Ba don komai ba cewa kusan duk masu sha'awar wasanni suna kunna kiɗa a cikin dakin motsa jiki ko sauraronta da belun kunne. Kiɗa yana ba da wani caji, yana ƙara ƙarfi da ƙarfi.
- Ya fi sauki ma idan ana motsa shi. Misali, siririyar jiki mai taushi ko zuciya mai ƙarfi mai juriya. Wani ya sami sauki daga tunanin cewa dangi, abokai da abokan arziki za su so shi.
- Wasu mutane suna taimakon horo na haɗin gwiwa. Mutumin da ke kusa da kai ya motsa ka ka gudu kuma ya taimake ka kada ka bar tseren kafin lokacin. Akwai masu tsere waɗanda suka fi jin daɗin gudu su kaɗai: babu wanda ya rage gudu ko, akasin haka, ba wanda ya yi sauri. Don haka wannan shawara ce mai rikitarwa.
Don haka, zaku iya gudu da sauri kuma har yanzu kuna samun babban nishaɗi.
Anan akwai wasu nasihu don taimaka muku tsalle cikin aiki da sauri:
- Yana da amfani a yi wanka kafin yin tsere. Ruwa yana da dukiya ta banmamaki don wanke gajiya da lalaci. Bayan shawa, jiki yana karɓar wani ɓangare na kuzari, ya zama da sauƙi numfashi.
- Yana da mahimmanci don zaɓar saurin gudu mafi kyau a farkon. Ko da kuwa yana da saurin gaske, zai kasance da kwanciyar hankali don gudu. Matsanancin ƙwayar tsoka ba zai haifar da komai mai kyau ba. Zai yiwu a ƙara saurin bayan lokacin da buƙata ta bayyana.
- Duk wani motsa jiki ya zama abin farin ciki. Idan bai yi aiki ba yau, yawan aiki ko wani abu daban, to yana da kyau a jinkirta gudu. Ya kamata ka ba izgili a jikinka.
- Zai fi kyau a gina hanyar gudu a gaba. Yana da matukar dacewa ka kame kanka ka ga sarai nawa ka wuce da kuma yadda har yanzu zaka ci gaba.
