Gabatar da motsa jiki na motsa jiki wani yanki ne mai mahimmanci kuma mai matukar mahimmanci na duk wani motsa jiki mai sanya hankali. Kamar yadda masana wasanni da yawa da aka sani suka ce, ɗumi ba tare da horo ba ya fi horo ba tare da ɗumi ba. Me yasa haka? Bari muyi ƙoƙari mu fahimci wannan batun kuma mu yanke wa kanmu shawarar ko a'a?
Menene dumamawar haɗin gwiwa?
Ba daidaituwa bane cewa ana kiran dumi mai dorewa a wannan hanyar - aikin wannan hadadden shine ƙara hawan jini a yankin manya da ƙananan haɗin jikin. Amma kada ku yaudari kanku: ba shi yiwuwa a miƙa haɗin gwiwa ba tare da shafi tsokoki ba. Ka tuna cewa haɗuwa ba komai ba ne face yiwuwar haɗuwa tsakanin kasusuwa na kwarangwal, wanda tsokokin jiki ke motsawa. Naman tsoka shine kawai wanda ke iya aiki, raguwa mai sarrafawa daga tsarin kulawa na tsakiya.
Batu na biyu shine rashin wadataccen jini ga mahaɗan. Abubuwan haɗin da ke haɗuwa suna da yawa, haɓakar jikinsu a hankali take, kuma bisa ga haka, samar da ruwa mai ciki yayin hutawa ƙarami ne ƙwarai - a zahiri, yana da ƙarancin isa don samar da buƙatar "shafa man shafawa" na saman sassan. Domin kara samar da ruwa mai hadewa a ciki kuma, gwargwadon haka, inganta yanayin halittar mahada, ya zama dole a kara yaduwar jini a yankin wannan hadin. yaya? Ta hanyar kara samarda jini ga tsokokin da ke kewaye da shi.
Menene ake buƙata don ƙara samar da jini ga tsoka? Wannan daidai ne, sanya tsoka yayi aiki, ma'ana, yi aiki mai aiki.
Hakanan ya kamata a lura cewa tare da ƙara yawan zagawar jini a cikin ɗakunan, jijiyoyin jijiyoyin tare da ruwa mai yalwaci yana ƙaruwa, saboda haka haɓakar ƙarshen ke ƙaruwa. Hakanan ya shafi jijiyoyi - wuraren da ƙwayoyin tsoka suka haɗa zuwa ƙasusuwa.
Fa'idojin hadin gwiwa
Dangane da abin da ke sama, yana da wuya a musanta irin waɗannan fa'idodi marasa ƙa'ida da ɗan wasa zai samu idan bai yi watsi da irin wannan ɗumin dumin ba. Bari mu duba su sosai. Don haka, fa'idodin dumama jiki kafin horo sune kamar haka:
- A yayin gudanar da atisayen bayan dumi-dumi, gabobin 'yan wasan sun gaji sosai - bisa ga haka, "an daɗe da yin wasanni" an tsawaita. Ga ƙwararrun 'yan wasa, da kuma yan koyo waɗanda ke horarwa don kula da lafiyar jiki gaba ɗaya, wannan mahimmin mahimmanci ne.
- Cikakken dumi-dumi yana rage haɗarin rauni a nan da yanzu. Dangane da haka, yiwuwar fadowa daga tsarin horo yana raguwa. Wannan gaskiya ne ga masu fa'ida a shirye-shiryen gasa daban-daban.
- A cikin tsoffin tsokoki, ƙwayoyin halitta sun fi aiki, saboda abin da tsokoki ke iya nuna ƙarfin ƙarfi mafi girma. Ingancin ayyukan wasanni yana ƙaruwa da oda na girma.
- Haɗin neuromuscular (ko, a hanya mai sauƙi, haɗi tsakanin kwakwalwa da tsokoki) ya zama mai ƙarfi kuma mafi kyau saboda amfani da ƙarin rukunin mota, idan ana yin dumi ba takamaimai kafin babban aiki. Ari da haka, saboda irin wannan abin, daidaituwa tsakanin jijiyoyin jiki ya inganta, ma'ana, ikon tsokoki don “mu’amala” da juna, yayin wahala (ko shakatawa) don ƙara ƙarfin kuzari na ƙoƙari.
@ dusanpetkovic1 - adobe.stock.com
Gyara gidajen abinci
Yanzu bari mu matsa zuwa shawarwari masu amfani don yin cikakken dumi-duminsu. Don cikakkiyar fahimtar abin da ya kamata mu yi, muna tuna cewa dumamawar haɗin gwiwa kafin horo ya kamata ya shafi dukkan gabobin jikinmu. A wannan yanayin, muna amfani da dukkan tsokoki, don haka muna samun duk fa'idodin wannan nau'in dumi, wanda muka yi magana akansa a sama.
Da ke ƙasa akwai rulesan dokoki, kiyaye su zai taimaka don yin haɗin gwiwa yadda ya kamata.
Matsayi na farko
Matsayi mafi kyau duka yayin dumi kamar wannan: tsaye, ƙafa kafaɗu kafada baya, hannaye ko dai sun rataya tare da jiki, ko kuma an ɗora su akan bel. Jiki a sanyaye. Muna numfasawa a cikin cikinmu.
@ Maksim Šmeljov - adobe.stock.com
Sama ƙasa
Jerin aiki daga jiki yana da mahimmanci. Jerin da aka fi amfani da shi daga sama zuwa ƙasa. Don haka, muna da wani tsari na aiwatar da motsi: wuyan-wuyan-kafa-hannu-hannaye-lumbar kashin baya-hip haɗin gwiwa-haɗin gwiwa-gwiwa. Zaɓuɓɓukan sune:
- Idan kun dumama kamin yin kokawa, ya kamata a ba da kulawa ta musamman ga kashin baya na mahaifa da haɗin gwiwa na ɗamara ta sama.
- Kafin horo "gigice" - haɗin haɗin hannu da haɗin haɗin metacarpophalangeal (dambe); shins, idon kafa, yatsun kafa (taekwondo).
- Kafadun kafada da haɗin gwiwa suna buƙatar haɓaka hankali yayin ɗumi a ɗaga nauyi, ɗaga iko, da dai sauransu.
Mahimmin ƙa'idar ita ce dumama dukkan haɗin gwiwa, amma mai da hankali kan mafi rauni ko kan mafi damuwa.
Daga manya zuwa kanana
Ta mahangar ilimin kimiyyar lissafi, zai zama mafi ma'ana a fara dumama manyan ɗakunan, sannan a koma kan ƙananan - wannan saboda lafazi ne da hemodynamics: domin cire jini "mai tsayayyiya" da kuma lymph daga ƙaramin haɗin gwiwa, dole ne a sakar masu shigar da kwayar halittar jini da hemodynamic na babban diamita, kuma suna kusa da manyan sassan jikin. Dangane da dokokin kimiyyar lissafi, kusancin mai tarawa ya kasance zuwa tsakiyar layin jiki (da zuwa zuciya), ya fi girma. Don haka, ban da sauran fa'idodi da aka lissafa a sama daga dumamawar aiki, za mu sami wani - sauƙaƙa aikin tsokar zuciya.
Sauran dokoki
Duk motsin da kuke yi ya zama mai santsi - kawai a wannan yanayin kuna amfani da tsokoki da ke tattare da haɗin gwiwa yadda ya kamata. Bugu da ƙari, mummunan motsi da aka yi amfani da su ga jijiyoyin da ba su da ƙarfi (da kuma jijiyoyi ma) na iya haifar da rauni a cikin kansu.
Numfashi ya zama mai natsuwa, mai zurfi da ci gaba. Babu buƙatar damuwa, riƙe numfashinka, fitar da iska da ƙarfi, kururuwa, aƙalla yayin dumi na haɗin gwiwa. Wannan kwata-kwata bashi da amfani. Yawan bugun numfashinku ya kamata ya hanzarta bisa ɗabi'a, tare aiki tare da wasu hanzari a cikin bugun zuciyar ku.
Shirye-shiryen dumu-dumu na hadin gwiwa
A yau, Intanet cike take da bambancin bambancin motsa jiki. Kusan kowane shahararren mai horarwa ko likita yana da wasu zaɓuɓɓukan da ya fi so da hanyoyi don haɓaka haɗin gwiwa kafin horo. Aikin dumu-dumu na kung fu wanda kulob din mai suna iri daya, hadin gwiwa na Norbekov, hadin gwiwa mai dumama rai "Radabor" sanannu ne. Daga kowane ɗayan waɗannan rukunin gidaje, zaku iya ɗaukar wasu atisayen da zasu iya muku amfani.
Wasannin motsa jiki na hadin gwiwar kasar Sin sun cancanci ambaton daban. Game da irin wannan dumi-dumin, ya kamata a ce shi wani nau'in motsa jiki ne mai zaman kansa. Akwai ayyuka da yawa na Sinawa na wannan kwatancen, kuma babu shakka suna da amfani ga lafiyar jiki.
Duk waɗannan ayyukan suna da kyau, amma muna la'akari da rukunin gidaje biyu da aka bayyana a ƙasa don zaɓuɓɓuka masu kyau don haɗin dumi ga waɗanda ke da alaƙa da ƙoshin lafiya. Wannan shine abin da ake kira "dambe" dumi-dumi da gauraye na fasahar karawa. Muna gayyatarku ka fahimtar dasu, bayan haka zaku iya yankewa kanku abin da yafi dacewa da ku. Zai yiwu cewa ba za ku gamsu da kowane zaɓin da aka gabatar ba. A wannan yanayin, muna ba da shawarar cewa ku, ta amfani da dokokin da aka shimfiɗa a cikin labarin, zaɓi zaɓin atisayenku wanda zai zama muku sauƙi.
Daidaitaccen motsa jiki
Wani zaɓi na darussan asali don haɗin dumi. A al'adance, muna yin su ne daga sama har ƙasa.
"Damben dumi"
- Jogging a sauƙi hanya - 3-5 minti.
- Matsayin farawa: tsayawa, ƙafa kafada-faɗi kusa. Yi saitin motsi a cikin jijiyar mahaifa: lankwashewa-mikewa, karkatar kai hagu-dama, juyawar kai hagu-dama.
- Matsayin farawa iri daya ne, amma yanzu juya juzu'in kafaɗun baya da gaba.
- Na gaba, je zuwa juyawa a cikin gwiwar gwiwar gwiwa gaba da gaba.
- Wannan yana biye da baya da baya baya a ƙasan baya; sannan juya jiki gaba da baya saboda juyawar motsi a cikin kashin bayan lumbar. Anan, ana aiwatar da son zuciya tare da hannun taɓa yatsan ƙafafun kafa.
- Juya ƙashin ƙugu a kwance zuwa hagu da dama.
- Yi juyawa a cikin haɗin gwiwa - na farko a duka a lokaci guda, sannan - tare da kowane gwiwa daban.
- Juya duwawarku.
- Kammala dumi-dumi tare da hadadden motsi. Wannan ya zama ya zama akasi na motsi daga yatsun kafa zuwa diddige tare da lankwasawa tare da kuma fadada gwiwa da hadin gwiwa. A wannan yanayin, an saukar da gwiwar hannu, akwai madadin juna na hannu, gaɓoɓin metacarpophalangeal, da kuma babban yatsan hannu (mafi yawan wuraren da aka ji rauni).
Mixed Martial Arts dumi-dumi
- Yin jogging a hanya mai sauƙi na mintina 3-5.
- Matsayin farawa: tsayawa, ƙafa kafada-faɗi kusa. Yi saitin motsi a cikin jijiyar mahaifa: lankwashewa-mikewa, karkatar kai hagu-dama, juyawar kai hagu-dama.
- Matsayin farawa daidai yake. Juya sassan kafada baya da baya, sa'annan kayi juyi da madaidaita gaba da baya.
- Na gaba, yi aiki akan haɗin gwiwar gwiwar - juya su gaba da baya.
- Jeka layin lumbar: yi lanƙwasa 10 gaba da gaba, sa'annan kayi karkatarwar jiki iri ɗaya a kowane bangare. Yi lankwasawa mai lankwasawa tare da hannunka mai taɓa yatsan ƙafafun kafa.
- Jeka jujjuyawar juyawar kwankwaso, da farko a daya hanya, sannan a dayan.
- Don haɓaka haɗin ƙafa, jujjuya ƙafarka madaidaiciya gaba, baya da gefe; juyawa a cikin duwawun hagu waje da ciki.
- Yi juyawa a cikin haɗin gwiwa: na farko a duka a lokaci guda, sannan daban.
- Motsa zuwa motsi na juyawa a idon sawun.
- Canja wurin farawa: zama tare da ƙafa ɗaya da aka miƙa gaba, diddige a ƙasa, yatsun kafa da ke sama. Legafa na biyu yana lankwashe a gwiwa, diddige yana kwance a makwancin gwaiwa. A wannan matsayin, durƙusa zuwa ƙafafun ƙafafun, kuna ƙoƙarin taɓa yatsun da yatsunku. Na gaba, canza matsayin ƙafafu kuma maimaita lanƙwasa zuwa wancan gefe.
- Matsayin farawa shima yana zaune, ƙafafu kawai ake yaɗawa kamar yadda ya yiwu, an daidaita gabobin gwiwa. Sanya son zuciya zuwa kowane ƙafafun, sa'annan tsakanin su, ƙoƙarin kawo kirjin ku kusa da ƙasan.
- Matsayin farawa: zaune, kafa ɗaya an kwantar da shi a gefe kuma kwance a ƙasa. Legafa na biyu yana lankwashe a gwiwa, diddige ya taɓa farfajiyar juzu'iyar tsoka mai wannan sunan. Gyara wannan matsayin na tsawon dubun sakan.
- Matsayin farawa: zaune a ƙasa, gwiwoyi sun sunkuya, ƙashin ƙugu yana tsakanin diddige. Taimakawa kanka da hannuwan ka, yi ƙoƙarin jawo jikinka baya kuma (mafi dacewa) shiga cikin yanayin kwance.
- A karshen, yi wani motsi mai rikitarwa: kishiyar motsi daga yatsun kafa zuwa diddige tare da jujjuyawar lokaci daya da kuma fadada gwiwa da duwawun gwiwa. A wannan yanayin, an saukar da guiwar hannu, akwai madadin juna na hannu, haɗin haɗin metacarpophalangeal, haɗin babban yatsan hannu, duka a hannu da ƙafafu. Falanx ya kamata a zahiri ya ruɗe ta saboda motsin da yake zuwa na ƙasa tare da bene.
