Ta yaya za a haɓaka numfashin diaphragmatic?

Yawancin 'yan wasa na CrossFit suna aiki da haɓaka alamun ƙarfin su kuma ba sa mai da hankali ga irin wannan mahimmin abu kamar fasahar numfashi yayin motsa jiki. Dokta Jill Miller ta yi nazarin ilmin jikin mutum da motsin sa sama da shekaru 27. Ta yi aiki a kan alaƙa tsakanin dacewa, yoga, tausa da kuma kula da ciwo. Jill ita ce marubuciyar Model Roll: Jagoran Mataki na Mataki don Kula da Ciwo, Inganta Motsi da Rayuwar Jikinku.

“Hanyar numfashi na atomatik ne. Mutum yana numfashi sama da sau 20 a rana, in ji Miller. - Ka yi tunanin yadda abin zai kasance idan ka yi burpeye 20,000 tare da mummunan dabara a rana. Me zai faru da jikinku a wannan yanayin? An haife mu tare da cikakken numfashi. Amma tsawon shekaru wannan dabarar ta lalace ga yawancin mutane. Numfashi motsi ne mai mahimmanci wanda ke samar da ikon tunani da ƙwarewar hankali. ”

Dokta Miller ya yi imanin cewa ɗan wasan da ke yin amfani da dabarar numfashi daidai yana da fa'idar aiki. Jill ta ce: “Yayin da matsin lamba na gasa ke kawo muku cikas, numfashin da ya dace zai taimaka muku wajen tunkarar kowane irin ƙalubale,”

Yadda ake numfashi daidai?

Labarin mara kyau da farko: domin numfasawa daidai, dole ne kumbura cikin ku. Rashin zurfin ciki, saurin numfashi, wanda ke amfani da kirji maimakon diaphragm, yana hana jiki samun isashshen oxygen kamar yadda jiki ke bukata. Rashin zurfin numfashi yana haifar da ƙaruwar bugun zuciya, wanda hakan ke haifar da damuwa, damuwa kuma na iya tayar da hawan jini.

Hanyar numfashi

Yayin da kake shakar iska, ciki yana fadada kuma diaphragm na kwangila, yana ba da sarari a cikin ramin kirji don huhun da ke cike da iska. Wannan yana haifar da raguwar matsin lamba, yana barin iska ta malalo cikin huhu cikin yardar kaina. Fitar da rai ya dawo da diaphragm din kamar yadda yake.

Tare da numfashi mai zurfin kirji, baka 'yanta isasshen sarari ba kuma baza ka iya cika huhunka daidai yadda zaka iya tare da numfashin ciki mai zurfi. An haife mu, a matakin ƙididdiga, sanin yadda ake numfashi a cikin ciki. Jarirai suna yin hakan ne a hankali, suna fadada cikinsu da kowane numfashi. Kalli bidiyon yadda jarirai sabbin haihuwa ke numfashi.

Aikin tsoka yayin numfashi

Dokta Miller ya ce lokacin da muke tsotsa a ciki yayin numfashi, muna kiyaye tashin hankali a cikin tsoka mai juzu'i, wanda ke tafiya a gaba da gefen bangon ciki, ya fi zurfin tsokoki baya.

An saka tsokar ciki mai hawan ciki cikin nama iri iri kamar diaphragm na numfashi. Don haka, ana iya kallon diaphragm a matsayin ƙarshen ƙarshen tsokoki na ciki, in ji Miller. - Diaphragm na numfashi a haɗe yake da waɗannan tsokoki na ciki kuma yana iya motsawa gwargwadon yadda suka bari. Idan ɓacin ranka yana da damuwa koyaushe, diaphragm ba zai iya wucewa ta yanayin motsin sa ba. Kuma wannan yana da matukar mahimmanci yayin shaƙar iska.

Lokacin da aka saukar da diaphragm ɗin, ciki yana kumbura kuma yana zama kamar ciki na jarirai a cikin yara. Lokacin da numfashi ya auku, diaphragm ya tashi zuwa hakarkarinsa kuma ya buya a qarqashinsu, kuma cikin ya kasance kamar yadda yake.

Idan ka matsa kan cikinka ko ka ɗaura bel ɗinka na ɗaukar nauyi, zaka ji an danne motsin diaphragm ɗinka. A lokaci guda, zuciya “ta zauna” a saman diaphragm. Jill Miller ta kira diaphragm din “katifar zuciya”.

Illar numfashi mara kyau

Numfashin kirjin da ba shi da ƙarfi ba ya motsa zuciya da ƙarfin da ake bukata. Zuciyar ku da kayan aikin numfashi suna haɗuwa. Lokacin da tashin hankali ya wuce kima a cikin kowane abu na jiki, yakan tsoma baki tare da aikinsa na yau da kullun.

Diauntataccen diaphragm wanda baya motsawa yadda yakamata yana rage tasirin taimakon ƙasa wanda yake samarwa ga vena cava don taimakawa inganta haɓakar jini. Wannan shine babbar jijiyar ku wacce take hade kai tsaye zuwa zuciyar ku.

Numfashin kirji, wanda ke faruwa lokacin da ka ɗaga kafaɗunka har zuwa kunnenka kuma ba ka cika cikinka ba, halayyar numfashi ce ta mutum a lokacin damuwa - a tsorace ko bayan aiki mai wuya. “Kuna iya lura da wannan yanayin numfashin a koyaushe a cikin wasu‘ yan wasa a cikin ‘yan wasa. Suna guduwa suna kaiwa da komowa a duk fage, kuma idan numfashinsu ya kare, sai su durƙusa, kuma, tare da kawunansu ƙasa, suna ƙoƙarin ɗaukar numfashin su. A wannan lokacin, kuna iya kallon kafadunsu ya tashi zuwa kunnuwansu, ”in ji Miller.

Yana aiki lokacin da muke gwagwarmaya don ɗaukar numfashinmu a lokacin ko a ƙarshen motsa jiki mai wahala. Amma wannan nau'in numfashi ba za a iya maye gurbinsa da cikakken motsi na diaphragm ba.

Yayin atisaye, 'yan wasa kan yi amfani da numfashin kirji. 'Yan wasa suna buƙatar ci gaba da kasancewa cikin damuwa, kuma numfashin ciki ba koyaushe bane. Ka yi tunanin cewa kana ƙoƙarin yin numfashi sosai da cikinka, ka matse shi da ƙarfi. A wasu lokuta irin wannan, dole ne 'yan wasa su faɗaɗa haƙarƙarinsu don ɗaga iska yayin tallafawa kashin baya tare da jijiyoyin jikinsu.

Abun takaici, yawancinmu cikin nutsuwa muke amfani da numfashi mai dumi yayin da muke kan kwamfutar ko waya. “Wannan numfashi na karya na wuyan wucin gadi ya zama ruwan dare ga dukkanin mu. Da yawa daga cikinmu suna numfasawa ta wannan hanyar kowace rana, ba tare da tunanin illar abin ba, in ji Dokta Miller. "Amma idan kai dan wasa ne na gaske, to ko ba dade ko ba jima dole ne ka yi tunani game da rashin numfashi, ci gaba da daga kashin wuyanka, tunda irin wannan numfashin baya wadatar da jikin da adadin iskar oxygen da ake bukata."

Amfanin zurfin numfashi

Numfashin Diaphragmatic yana taimakawa jiki ta hanyar tura ƙarin oxygen zuwa ga tsokoki, haɓaka ƙarfin tsoka. Wata fa'idar zurfin numfashi ita ce tana sanyaya jiki. Duk wanda ya gwada mahimmin motsa jiki ko wani motsi na ɗaga nauyi yayin da yake cikin damuwa ya san fa'idodin cikakken shakatawa.

Amma ta yaya za ku rabu da mummunan halin numfashi wanda kuke aikatawa tsawon rayuwarku?

1. Kuna buƙatar fara gwaji tare da numfashi a waje da dakin motsa jiki, ko kuma aƙalla ba daidai a tsakiyar aikinku ba. Misali, zaku iya ziyartar ajin yoga 'yan lokuta - wuri ne mai kyau don koyo da aiwatar da fasahohin numfashi.
2. Idan yoga ba abunku bane, to, kamar yadda baƙon sauti kamar sauti, raira waƙa ko shiga ƙungiyar mawaƙa zai iya gyara al'adar numfashi mara kyau. "Wataƙila za ku iya gano dabarun numfashi na ban mamaki, kuma idan kuna jin daɗin yin waƙa, da gaske zai kawo muku farin ciki," Miller ya ce game da darussan waƙa.
3. Hakanan, zaku iya yin aiki, misali, hura ballo ɗin hutu. Kuna buƙatar kawai yin wannan, tsananin sarrafa motsin numfashin ku.

Yaya ake isar da numfashin diaphragmatic?

Don isar da numfashi na diaphragmatic, wanda dabarar sa ke da sauƙi, bi umarnin da ke ƙasa:

1. Kwanta a bayan ka.
2. Sanya hannu daya akan kirjin ka, dayan kuma akan cikinka. Numfasawa a hankali kuma da zurfi ta hancinka, ka tabbata cewa zaka iya ji da hannunka yadda cikinka ke motsawa.
3. Exhale ta bakinka. Hannun da ke kwance a kan kirji kada ya motsa da yawa.

Bayan kun sanya numfashi na diaphragmatic a cikin yanayin kwanciyar hankali, kuyi amfani da fasahar numfashi yayin zama a kujera. Da zarar kun aiwatar da wannan salon numfashi a gida, fara haɗa shi cikin aikinku.

Dokta Miller ya ba da shawarar aƙalla da farko yana mai da hankali kan wani ɓangare na aikinku don lura da yadda jikinku ke numfasawa ta hanyar motsa jiki da lokacin hutawa. Kila buƙatar amfani da numfashi mai zurfin ciki lokaci zuwa lokaci don kyakkyawan sakamako, amma numfashin kirji ya fi dacewa da wasu motsa jiki.

“Ka kyale kanka kayi motsa jiki ta hanyar kallon yadda kake numfashi a duk lokacin da kake yin wani abu. Yogis galibi ana yin wannan yayin karatun. Hanya ce mai ban mamaki don haɓaka hankalin ku kuma ku saba da halayen numfashin ku, ”in ji Jill Miller. Har ila yau, likita ya ba da shawarar cewa ka mai da hankali sosai ga fasahar numfashi kamar yadda za ka iya yayin aikinka, ta amfani da shi don daidaitawa yayin ɗaga nauyi ko kwantar da hankali yayin hutawa.

Da farko, zai yi wuya ka iya lura da dabarar aiwatar da motsa jiki a lokaci guda da kuma saurin numfashi a wannan lokacin. Amma yi ƙoƙari don yin kowane ƙoƙari don kawo fasahar numfashin ku zuwa sabon inganci.

Horar da jirgin sama

Wata hanyar da za a lura da kuma sarrafa numfashin ku ita ce ta gwada horarwar iska.

Mafi sauƙin aikin motsa jiki yana yin tsani na reps. Tushenta shine cewa bayan kowane da'irar motsa jiki, kwatankwacin adadin zurfin, numfashin sarrafawa yana bi.

Mafi yawan lokuta, ana amfani da juzuwar kettlebell a matsayin motsa jiki don irin wannan motsawar numfashi, amma zaka iya zaɓar wasu ayyukan motsa jiki. Tsani mai jan numfashi, wanda aka hada shi da murfin sintali, zai fara ne da lilo daya, sannan numfashi daya zai biyo baya, sannan kuma murza butul din biyu da numfashi biyu. Kuna iya numfasawa kamar yadda kuke so yayin da kuke jujjuya kwalliyar, amma ɗauki numfashin da aka ƙayyade kawai yayin hutawa. Sabili da haka, sau takwas ne ake busawa tare da numfashi 8 kawai, sannan sai ku koma cikin ƙyallen fure.

Idan an yi cikakken reps, tsaran numfashi zai haifar da numfashi mai firgita. Kasancewa da irin wannan numfashi da kuma koyon yadda ake sarrafa shi yana da matukar mahimmanci idan ka tsinci kanka a cikin yanayin da kake buƙatar murmurewar numfashinka bayan tsananin aiki. Anan ne madaidaiciyar dabarar numfashi take zuwa cikin sauki.

Yi numfasawa sosai yayin yin tsani na numfashi, kuma ka tsayayya wa jarabar canzawa zuwa rashin zurfin ciki, numfashi mai firgitarwa, koda lokacin damuwa. Sannan duba idan zaku iya inganta numfashin ku kuma ku guji numfashin firgita yayin motsa jiki na gaba.

Kuma nasiha ta karshe: idan ka shigo zauren ka ga wani hadadden hadadden hadadden jirgin, kada ka firgita. Yi numfashi mai zurfi 10 ka shiga yaƙi!

Kalli bidiyon: Karen song Real9, Mroll u0026 Tae Tae - Who are you Official MV (Disamba 2024).