Don kiyaye yanayin al'ada na yau da kullun, mutum yana buƙatar yin motsa jiki, kuma ya fi kyau a fara wasan motsa jiki.
Bai isa kawai don gudu ba, kuna buƙatar la'akari da dokoki, fasaha da halaye yayin horo, sakamakon ya dogara da wannan. Da farko dai daidai yake, numfashi mai cike da rudani. A lokacin motsa jiki, mai gudu ba kawai zai karfafa karfin tsoka ba, har ma ya wadatar da jikinsa da isashshen oxygen.
Gyara numfashi yayin gudu: karin bayanai
Numfashi daidai hanya ce ta numfashi yayin rayuwar mutum tare da amfani da mitoci daban-daban na shakar numfashi da shakar iska, gami da sarrafa ƙarfinsu. Akwai wata dabarar shaƙa ta daban don kowane aiki.
Mahimmin maki don la'akari yayin gudu:
- Eterayyade - numfasawa ta hanci ko baki;
- Zaɓi mita;
- Koyi numfashi daga farkon lokacin gudu.
Numfashi ta hancinka ko bakinka?
Matsayi mai amfani, ana yin jogging a waje. Sabili da haka, kuna buƙatar numfasawa ta cikin hanci don kauce wa ƙura, microbes da abubuwa masu cutarwa shiga cikin jiki. Hakanan, yayin inhalation ta hanci, iska yana da lokaci don ɗumi har zuwa mafi kyawun zafin jiki kuma kada ya cutar da lahanin numfashi.
Numfashi kawai ta cikin baki, mutum yana fuskantar cututtukan ƙwayoyin cuta daban-daban: tonsillitis, tonsillitis, bronchitis. Numfashi ta hancin ku yana tasiri tare da auna, ba mai tsananin gudu ba. Gudun sauri yana amfani da tsarin hadewa mai hade - hanci da baki a lokaci guda.
Idan numfashi yana da wuya kawai ta hancin ka, ya kamata ka bude bakin ka dan, amma kar ka shaka. Wannan zai ba da damar yawan iska zuwa cikin jiki. Irin wannan dabarar ana amfani da ita yayin sanyi mara nauyi.
Yawan numfashi
Yawan gudu yana tasiri cikin saurin gudu:
- A jinkirin zuwa matsakaici gudu kuna buƙatar numfashi don fitar da numfashi a kowane mataki na huɗu na gudu. Godiya ga wannan kirgawa da sarrafawa, a cikin mintuna na farko na tsere, an bunkasa rhythm, nauyin da ke kan zuciya ya ragu kuma tasoshin suna karɓar isashshen iskar oxygen.
- Lokacin gudu da sauri yana da matukar wahala a sarrafa saurin da yawan numfashi. Shaƙa ta hanci, kuma fitar da numfashi ta bakin shi ne ƙa'idar asali, kuma kana buƙatar fitar da numfashi a kowane mataki na biyu. Kowane mutum yana zaɓar mitar tare da motsi mai ƙarfi daban-daban, gwargwadon bukatun jiki na iskar oxygen, da yanayin huhu.
Kafin yin gudu, kana buƙatar horar da huhunka don kauce wa hawan ƙarfi yayin gudu. Don wannan akwai motsa jiki na numfashi.
Fara numfashi daga mitoci na farko
Ya kamata ku fara numfashi daga mitoci na farko na motsi. Idan tun daga farkon fara kafa tsarin numfashi, to lokacin rashin isashshen oxygen zai iya zuwa daga baya.
Lokacin shaƙawa, kana buƙatar jan iska a cikin huhu ta kashi na uku a farkon nisan, kaɗan - kaɗan ƙara adadin nan gaba. Yi numfashi kamar yadda ya yiwu domin yantar da hanyoyin iska daga iska kamar yadda zai yiwu kafin shakar gaba.
Yin watsi da numfashi a cikin mita na farko na gudu, bayan kashi na uku na nisan da aka rufe, raɗaɗi a cikin gefe zai fara damuwa, kuma ikon isa zuwa ƙarshe zai ragu.
Ciwo na gefe yayin gudu yana faruwa ne saboda ƙarancin iska a ƙasan diaphragm. Dalilin kuwa ba wai motsawa da rauni ba ne.
Numfashi mai dumi
Duk wani motsa jiki yana farawa da dumi-dumi. Gudun ba banda bane. Yana da matukar mahimmanci sanin yadda ake numfashi daidai yayin motsa jiki.
Ayyukan da suka fi dacewa saurin gudu sune shimfidawa, huhu, lanƙwasawa, jujjuya hannu, da tsugunne:
- Tare da dumi mai haskeana bukatar inha yayin da kirjin bai dahu ba, kuma ana bukatar fitar da numfashi idan ya yi kwangila.
- Idan dumi-dumi ya hada da atisayen sassauci - shakar numfashi ya kamata ayi yayin da jiki ya tanƙwara ko kuma ya karkata gaba. Shaƙar iska a ƙarshen motsi.
- Tare da ƙarfin dumi ana amfani da wata dabara ta numfashi. Inhalation - a farkon tashin hankali na tsoka, numfashi - a kalla.
Kuna buƙatar numfasawa a hankali, sosai. Sannan za a kara girman tasirin dumi-dumi. Jikin yana wadatar da iskar oxygen, tsokoki zasu dumama sosai.
Ba za ku iya riƙe numfashinku a lokacin ɗumi ba. Wannan zai haifar da yunwar iskar oxygen a jiki, sakamakon haka, karancin numfashi zai bayyana, hawan jini zai tashi.
Nau'in numfashi yayin gudu
Lokacin gudu, ana amfani da wasu nau'ikan numfashi.
Akwai uku daga cikinsu:
- Sha iska da fitar da hanci;
- Sha iska ta hanci, fitar da iska ta baki;
- Sha iska ta cikin baki da kuma fitar da iska ta cikin baki.
Kowane ɗayan waɗannan hanyoyin ya haɗa da fa'idodi da maki mara kyau.
Shaƙa da shaƙar hanci
Ribobi:
- A lokacin numfashi, ana tsarkake iska ta gashin cikin hanci. Wannan yana kiyaye jiki daga ƙwayoyin cuta da ƙura mai datti.
- Danshi - yana hana bushewar nasopharynx kuma baya haifar da fushi.
- Heatingarfin iska - baya haifar da hypothermia na ɓangaren numfashi na sama ba.
Usesasa:
- Rashin isasshen iska ta hancin hancin lokacin tsere mai tsanani. Layin kasa: rashin isashshen oxygen a jiki, bayyanar kasala da karuwar bugun zuciya.
Irin wannan numfashin zai fi amfani idan ana tafiya da sauri ko haske, ba dogon gudu ba. A lokacin sanyi, numfashi kawai ta hancin ka shine amintaccen zaɓi.
Sha iska ta hanci, fitar da iska ta baki
Ribobi:
- Dumama, tsarkakewa da kuma danshi.
- Lokacin da kake fitar da iska, jiki yana 'yanci daga iskar gas da ba dole ba.
- An inganta ingantacciyar fasahar numfashi kuma ana kiyaye jujjuyawar.
Usesasa:
- Rashin isashshen oxygen a jiki. Tare da amfani mai mahimmanci, hawan matsa lamba mai yiwuwa ne.
Yana da kyau a yi amfani da shi don ba tsere mai tsalle a cikin yanayin sanyi da na dumi ba.
Numfashi ta cikin bakin ku kuma fitar da numfashi ta bakin ku
Ribobi:
- Andarfafawa da sauri na jiki tare da oxygen.
- Yin watsi da yawan gas.
- Babban samun iska daga huhu.
Usesasa:
- Yiwuwar kamuwa da cututtuka.
- Bushewa da hangula na nasopharynx.
- Hypothermia na babba numfashi. Bayan haka, tari, zafin hanci, zufa.
Ana amfani da shi don saurin gudu a cikin tazara kaɗan, 'yan wasa tare da gabobin numfashi masu ƙarfi, waɗanda fasaha ba ta da mahimmanci a gare su, amma sakamakon. Hakanan, a wuraren da ke kusa da kogi ko cikin daji, gajerun motsi ta wannan hanyar, huhu yana da iska mai kyau da iska mai kyau. Wannan hanyar tana da haɗari ga masu farawa a cikin wannan wasan.
Yana da kyau a yi amfani da shi don ba tsere mai tsalle a cikin yanayin sanyi da na dumi ba.
A cikin wasan motsa jiki, ana amfani da waɗannan hanyoyin a haɗe: shaƙa ta hanci - shaƙa ta hanci - shaƙa ta baki - shaƙa ta baki - shaƙa ta hanci - shaƙa ta baki. Sabili da haka, a cikin da'irar. Yawan maimaitawa, idan ya cancanta, kowane mutum ne ke ƙaddara shi.
Zai fi kyau a zaɓi lokacin yin tsere a lokacin da ƙarancin zirga-zirga a cikin birni. Idan akwai gandun daji ko wurin shakatawa kusa da ita (nesa da hanya), yi jogging, zai fi dacewa a wannan wurin. Iskar Tsabtace Mai Sauƙi! Tafi nan
Kasancewa cikin koshin lafiya, kasancewa cikin yanayi na dogon lokaci da jin dadi mai yiwuwa ne. Ya isa yin ƙoƙari da fara jogging don kiyaye sautin ku. Amfani da dabarar kafa numfashi yayin wasanni, zaku iya sa wannan aikin ya zama mai sauƙi da fa'ida. Motsi shine rayuwa, kuma rayuwa shine numfashi mai zurfi. Dauke da wannan taken a rayuwa, mutum yakan zama mafi nasara, karfi da sauri.
