Yaya ake gudu ba tare da yin numfashi ba? Tukwici da Ra'ayi

Wasanni suna ci gaba da mamaye duniyar. Mafi sauki kuma sanannen nau'in yana gudana. Koyaya, athletesan wasa marasa ƙwarewa suna fuskantar matsaloli, misali, sun fara sarƙaƙewa.

Me yasa zamu shaƙe yayin gudu?

Yayin gudu, tsarin zuciya yana aiki tukuru, wanda ke haifar da saurin numfashi. Tare da fitar iska mai sauri wanda bai cika ba, huhu bai sami cikakken yanci daga carbon dioxide ba, sabili da haka, ba za mu iya sake yin dogon numfashi mai iska ba.

Don daidaita yanayin numfashi, yana da mahimmanci a kiyaye shi koyaushe. Bayyanannu, har da kari lokacin da ake horo don doguwar ko matsakaiciya yana ba da isashshen oxygen don dai-dai kuma ya wadatar da gabobinmu.

Yaya ake numfasawa daidai a yanayi daban-daban?

Lokacin gudu mai nisa

Mataki na farko shine lissafin matsakaicin bugun zuciya (HR). Don wannan akwai dabara Bugun zuciya - shekaru = matsakaicin bugun zuciya... Yana da mahimmanci a kiyaye bugun zuciya a cikin kashi 60% na shekarun ɗan wasan.

Gudun tafiya mai nisa ba tare da huci ba kuma ba shaƙewa ba abu ne mai matukar wahala, musamman ga masu farawa. Tsokokin jiki suna aiki albarkacin oxygen shiga cikin huhu tare da iska. Rashin sa zai cutar da zuciya. Wannan zai haifar da mummunan ciwo a cikin tsokoki bayan motsa jiki.

A yayin lura, an kirkiro wasu dokoki:

1. Numfashi mai motsa jiki. Shakar numfashi ta ninka wacce ta ninka. Don matakai biyu, ɗauki numfashi ɗaya, don matakai huɗu masu zuwa - fitar da iska gaba ɗaya, yantar da huhu gaba ɗaya. Wannan dabarar za ta ba da damar numfashi na gaba don ɗaukar iyakar oxygen.
2. Numfashi ta hancinka. Tare da cushewar hanci, cututtukan da suka shafi sassanta, zaku iya shaƙa tare da hanci kuma kuyi numfashi da bakinku. Kaifi, numfashi da ba daidai ba ta bakin yana da mummunan tasiri a jiki - iska na shiga huhu, ƙazantar da sanyi. Sakamakon shi ne rashin lafiya.
3. Yi dogon numfashi, gami da kirji, diaphragm.
4. Na halitta, bayyanannuwar numfashi. Kar ka yi saurin gudu fiye da yadda huhunka yake bari. Yakamata su daidaita kuma su yi kwangila cikin yanayi mai kyau tare da gudana. Numfashi ya ruɗe - mai nuna ƙarancin shiri don babban gudu. A hankali kara hanzari da tazara, zaka cimma burin ka.
5. Gwajin hira yana taimaka maka tantance idan numfashinka daidai ne. Mai nuna alama ta kyakkyawar dabara shine tattaunawa ta kyauta tare da abokan aiki.
6. Kyakkyawan zaɓaɓɓun tufafi da takalmi: mara nauyi, mai numfashi, mai riƙe danshi.
7. Sha ruwa mai yawa. A kowane hali, ba yayin gudu ba, don haka kuna kama numfashin ku. Yi hutu tare da sha.
8. Cin abinci tsawan sa'o'i biyu kafin, biyu bayan horo.

Lokacin gudu a lokacin sanyi

Ba kowa bane ke da ikon yin hunturu a cikin yanayin sanyi. Gudun lokacin hunturu na taimakawa wajen karfafa garkuwar jiki. Tsarin numfashi a cikin hunturu:

• Numfashi kawai ta hanci. Iskar da ke motsawa ta hanyoyin hanci tana da dumi, an 'yanta ta daga wasu gurbatattun abubuwa, gami da ƙwayoyin cuta.
• Samun wahalar numfashi ta hancin ka, numfasawa ta bakin ka tare da ɗaura gyale. Ba ya taimaka - rage gudu. Motsa jiki da kuma kan lokaci za ku iya numfasawa ta hancin ku, ko da kuwa a kan dogon lokaci, cikin sauri a lokacin sanyi.

Amfani mai amfani ga masu gudu na hunturu:

1. Mun yanke shawarar fara horo a cikin hunturu, shirya jikinka ba tare da matsala ba. Tempering zai taimaka a wannan: shayarwa tare da ruwan sanyi, bambancin wanka tare da iyo a cikin dusar ƙanƙara ko ramin kankara.
2. Fara tare da gajeren gudu - daga minti 15. Sai kawai lokacin da kake da tabbacin cewa za ka iya ƙarin, ƙara lokaci.
3. Kare lebe da fuska daga shafawa tare da man shafawa mai maiko.
4. Zaɓi wurare masu aminci don wasanni: haskakawa, ba kankara ba, guje ma mummunan rauni.
5. Bi hasashen yanayi. An ba shi izinin yin aiki a yanayin iska har zuwa -20 digiri. Athletesan wasan da suka sami horo sosai na iya ɗaukar ƙarin haɗari.
6. Tufafin da suka dace. Zabi tufafi mai kyau na thermal, kwalliyar bologna ya dace da saman saman. Tabbatar da sa hular ulu, gyale, safar hannu (mittens).

Nasihu kan yadda ake gudu ba shaƙewa ba

Numfashi tsari ne na mutum ɗaya don kowa: ƙwararren ɗan wasa, mai farawa, mai son sha'awa. Babu wata dabarar numfashi ta gaba ɗaya, akwai ƙa'idodi da aka ba da shawarar amfani da su yayin yin wannan wasan.

1. Gudanar da dumi na mintina 15 - 20. Don haka, muna shirya huhu don aiki, muna dumama tsokoki. Ya isa a kammala wasu ƙananan aikace-aikace:

• karkata jiki gaba, baya, zuwa ga tarnaƙi;
• yi squats;
• huhu tare da kafafu;
• madauwari juyawa da hannu;
• juya jiki zuwa hagu, dama.

2. Gudanar da numfashi yayin gudu. A hankali juyawa zuwa numfashin ciki. Wannan shine zurfin da kuma numfashi mai tattalin arziki. Gudanar da motsa jiki a gaba: a hankali, har ma da numfashi, a hankali yana cika huhu da iska don haka ma diaphragm ɗin ya shiga, fitar da iska gaba ɗaya, yana 'yantar da dukkanin huhun.

3. Duba sake zagayowar: shakar numfashi daya - fitar da numfashi yana daukar matakai uku zuwa hudu, idan kana jin cewa ka shaka, ka dauki matakai biyu. Motsa jiki ya zama tilas don kula da kari. Ana iya yin su yayin tafiya ko rage saurin gudu. Mai nuna alama mai kyau shine ikon sadarwa cikin yardar rai yayin horo. Tare da kame kai koyaushe, jiki zai shiga cikin rudanin motsi da numfashi.

4. Numfashi kawai ta hanci. Mutum na iya jin shawarar ƙarya game da numfashin baki, amma wannan ba gaskiya bane. Ta bakin ne iska ke gurbata tonsils, trachea, huhu, supercools da hanyoyin iska, sakamakon haka, dan wasan ya shaka.

Bayani

Na kasance ina gudu, numfasawa ta bakina - maqogwaro na ya bushe sosai. Na canza zuwa numfashi kawai da hanci - ya bushe ƙasa, kuma har ma ya zama da sauƙi a gare ni. Tafiyar a hankali take.

(Bulus).

Ina numfasawa kamar haka: Ina shan numfashi biyu da sauri tare da hanci, daya fitar da bakina. Ban taba shan iska ta bakina ba. Yankin mafi wuya daga nesa shine kilomita na farko.

(Oleg).

Numfashi baya da mahimmanci. Amma da numfashin hanci kawai nake shaka, babu isasshen iska!

(Alexei).

Na shekara biyu ina takara. Ina gudanar da aikin hunturu dana bazara. Numfashi ta hanci kawai. Da farko, ba al'ada bane, yana da wahala, amma sannu a hankali ana jan ka har ka manta da numfashi ta bakin ka.

Yana da mahimmanci a shakata yayin horo, kada a rataye shi akan numfashi, jiki da kansa zai daidaita jigon da ake buƙata. Huta da gudu gaba, kuna jin daɗin aikin, yanayi zai yi sauran.

(Sergei).

Nayi numfashi kamar haka - shaka hanci fitar da bakin. Na bi shawara don numfashi kawai ta hanci. Yi aiki da sake gina shi a cikin wata ɗaya kawai. Da farko ban ji bambanci ba. Bayan lokaci, na canza ra'ayina - kawai kuna buƙatar numfashi tare da hanci, don haka bugun jini ya fi nutsuwa.

(Pashka).

Saboda rashin kwarewa, babban burin yana gudana, ba tare da nazarin duk wata dabara ba. Abin da ya sa matsaloli suka tashi - Na kasance ina shaqa, ina soka wuka a gefena. Koyo game da dabarun sarrafa numfashi ya canza komai. Ina gudu cikin nutsuwa ba tare da matsala ba.

(Elena)

Idan kuna gudu da shaƙewa, akwai dalilin yin tunani game da lafiyarku. Dalilin na iya zama halaye marasa kyau, hauhawar jini, cututtuka na yau da kullun yayin ɓarna. Duk wannan ƙari yana ɗaukar zuciya.

Numfashi wani bangare ne mai mahimmanci na tafiyar da ta dace, kawai kuna buƙatar kula da yanayin sa yayin horon.

Kada ku daina motsa jikin ku, kada ku sanya manyan gibi a tsakanin su. Kwana biyu shine mafi kyawun hutu don warkewa. Yi imani da kanka, motsa jiki, je zuwa burin ku.

Kalli bidiyon: ILLOLIN SHAN FARJIN MACE KO AZZAKARIN NAMIJI A RURIN JIMAI Dr Ahmad Gumi (Mayu 2025).