Table of Contents

Me Ya Sa Ba Za a Yi Tattaunawa Ba Game da Warkewa ga Masu Waƙoƙi da Masu Waƙoƙi

Masu kida, masu rawa, 'yan wasan kwaikwayo, da sauran masu yin wasan kwaikwayo suna tura jikinsu da hankalinsu zuwa matsananciyar. Sa'o'i na maimaita motsi, jimla mai ɗorewa, ƙarancin murya, da kuma adrenaline na wasan kwaikwayon rayuwa suna haifar da nauyin jiki da na tunani na musamman. Ba tare da dawo da hankali ba, damuwa mai haɗuwa yana haifar da raunin da aka yi amfani da shi, ƙwayoyin murya, ciwo na yau da kullun, da ƙonawa. Fada ba tunani ba ne na baya.

Yadda Za a Yi Koyarwa da Kuma Yin Ayyuka

Ba kamar 'yan wasa da ke tsammanin hanyoyin dawo da jiki ba, yawancin masu yin wasan kwaikwayon suna ɗaukar motsa jiki a matsayin aiki na hankali ko na fasaha. Duk da haka wasa da violin na awanni uku yana sanya irin wannan buƙatu akan tsokoki na hannu kamar zaman ɗaga nauyi. Waƙar da ba ta da kyau na iya matsa waƙoƙin murya kamar yadda ake yi a wani taro. Raunin tashin hankali na maimaitawa (RSIs) kamar tendonitis, carpal tunnel syndrome, da focal dystonia suna da yawa a tsakanin masu kida.

Bayan damuwa game da jiki, rashin daidaituwa, da kuma tsarin da ba a tsara ba suna taimakawa wajen gajiya ta hankali. Matsayin cortisol ya kasance mai girma a lokacin wasan kwaikwayo mai tsada, yana lalata barci da aikin rigakafi.

Kimiyya ta Warkewa ga Masu Yin Waƙoƙi

Gyara Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin

Lokacin da kake wasa da kayan aiki ko rawa, kuna haifar da ƙananan hawaye a cikin ƙwayoyin tsoka kuma kuna ƙona ajiyar makamashi a cikin sel. Jiki yana sake ginawa yayin hutawa amma kawai idan an ba shi isasshen lokaci, abubuwan gina jiki, da barci.

Tsarin jijiyoyin jiki na kai tsaye kuma yana taka muhimmiyar rawa. Kwarewa mai tsanani yana kunna reshen jinƙai (yaƙi ko gudu). Farfadowa yana motsa daidaituwa zuwa reshen parasympathetic (hutawa da narkewa), rage bugun zuciya, rage kumburi, da haɓaka gyara nama. Fasaha kamar numfashi da tunani suna tallafawa wannan canjin kai tsaye.

Matsayin Barci a Ƙarfafa Ƙwarewa

REM barci yana taimakawa wajen karfafa ƙwaƙwalwar aiki - jerin motsin yatsa ko kuma motsin murya da kuka yi aiki a rana. Mai yin wasan kwaikwayo wanda ya rage barci yana yin tasiri ga dawo da jiki da kuma ikon haɓaka ƙwarewa.

Hanyar Ceto na Jiki: Ƙarfafa Hanyar

1. Aikin shimfiɗa da kuma motsa jiki

Bayan dogon horo, tsokoki suna gajarta da kuma tsaftacewa, rage yawan motsi da haɓaka haɗarin rauni. Tsarin shimfiɗawa ya kamata ya shafi mahimman yankuna ga masu yin wasan kwaikwayo: wuyansa da kafadu: FLT: 0 (ga masu wasa da zaren, iska, da keyboard), wuyan hannu da hannu: 3 (ga duk masu kida), ƙananan baya da kugu: 5 (ga drummers, bassists, da rawaya), da kuma kayan aiki na murya: 7 (ga mawaƙa: 6)

Ka riƙe shimfidar wuri na 3060 seconds bayan motsa jiki, amma ka guji tsalle. Hada da motsa jiki na motsi kamar ƙuƙwalwar hannu, jujjuyawar kafada, da shimfidar cat-cow don shafa haɗin gwiwa. Ga masu yin wasan kwaikwayo tare da manyan buƙatun sassauƙa, la'akari da gajeren motsa jiki na motsa jiki na motsa jiki, ƙafafun ƙafa, da jujjuyawar kwandon don shirya kayan aiki.

2. Yin massage da kuma sakin jiki

Masanin ilimin massage na iya yin niyya ga ƙwayoyin tsoka masu zurfi a cikin hannayen riga, saman baya, da wuyansa. Don zaɓuɓɓukan da suka dace da kasafin kuɗi, kumfa mai kumfa da ƙwallon massage suna ba da sakin jiki. Mai da hankali kan lats, pectorals, da glutes idan kun ciyar da awanni kuna sunkuyar da kayan aiki. Ball na lacrosse yana yin abubuwan al'ajabi akan ƙwayoyin trapezius ko hannayen hannu. Aiwatar da matsin lamba mai laushi na mintuna 23 a kowace yanki, numfashi mai zurfi don ba da izinin sakin tsoka.

Masu yin wasan kwaikwayo waɗanda ke da ƙuntatawa a cikin hannayensu na iya amfana daga hannu da yatsun hannu ta amfani da yatsun hannu don yin amfani da yatsu na hannu ɗaya don yin amfani da yanar gizo na ɗayan, sannan a hankali a shimfiɗa kowane yatsun. Wannan za a iya yi a lokacin hutu don kiyaye yaduwar jini.

3. Yin amfani da ruwa da kuma abinci mai gina jiki

Ruwa yana da mahimmanci don lubrication na haɗin gwiwa, jigilar abinci mai gina jiki, da kuma hydration na ƙaho. Masu yin wasan kwaikwayo ya kamata su sha ruwa koyaushe a cikin yini, ba kawai a lokacin hutu ba.

Abincin abinci don murmurewa ya wuce lafiyar gaba ɗaya. Hada abinci mai hana kumburi kamar berries, ganyayyaki masu launin kore, kifi mai ƙanshi (salmon, sardines), kwayoyi, tsaba, da turmeric. Protein mai laushi bayan horo yana ba da amino acid don gyara tsoka. Complex carbohydrates (yankali mai daɗi, quinoa, oats) suna sake cika glycogen. Guji yawan maganin kafeyin da barasa, wanda ke ɓarkewa da lalata ingancin bacci. Ga mawaƙa, kayan kiwo na iya haɓaka mucus; lura da haƙurin mutum.

4. Yin farfadowa da kuma motsa jiki mai ƙarancin tasiri

Yin aiki da kyau yana nufin yin motsi mai sauƙi da zai sa jini ya yi yawa ba tare da ƙara damuwa ba.

  • Yin tafiya a yanayi (yana rage cortisol kuma yana tsabtace tunanin mutum)
  • Yin iyo (tafiyar jiki mai tasiri)
  • Yin tafiya da keke a cikin sauri
  • Tai Chi ko Qigong (tafiya mai kyau da ke sa a daidaita da kuma kwanciyar hankali)
  • Yoga (musamman salon da ke jaddada daidaitawa da shakatawa kamar Hatha ko Yin)

Yin aiki sosai a tsakanin lokutan da ake yin horo yana taimaka wa mutum ya ci gaba da motsa jiki kuma yana sa ya warke.

Maimaitawa da Sunan Waƙoƙi: Takamaiman Dabarun Masu Waƙoƙi da Masu Jawabi

Folds na murya sune ƙwayoyin da ke rawar jiki sau ɗaruruwan a dakika. Maido da murya ya bambanta da dawo da jiki gaba ɗaya saboda murya ta dogara da hydration na mucous da daidaitaccen tsoka.

Hanyar Ruwa

Sha ruwan zafin jiki a cikin yiniRuwa mai sanyi na iya taƙaita jijiyoyin jini. shayi na ganye kamar chamomile ko tushen licorice na iya kwantar da hanci.

Hutu na Hutu da Foni na Ƙaya

Cikakken shiru na minti 3060 bayan nauyi mai nauyi yana ba da damar folds don murmurewa daga damuwa ta tasiri. Murmushi ba shine sake dawowa ba yana tilasta folds su rufe da ƙarfi. Madadin haka, yi amfani da sauti na straw: hum ko raira waƙa da sauƙi ta hanyar shan giya. Wannan fasaha ta hanyar ƙarar murya ta hanyar hanawa tana rage ƙarfin tasiri yayin da ke riƙe da shigar da ƙarar murya, yana haɓaka murmurewa ba tare da damuwa ba.

Ka Guji Abubuwan da Ke Tsananta Ka Kuma Ka Kula da Ruwa

A cikin dakin motsa jiki da kuma dakin hotel, amfani da mai sanyaya iska. Sautin mai sanyaya iska (Silent acid reflux, LPR) zai iya wanke murya a cikin acid na ciki a cikin dare; masu yin wasan kwaikwayo ya kamata su ci aƙalla sa'o'i uku kafin su kwanta kuma su guji abinci mai saurin motsa jiki kamar cakulan, maganin kafeyin, da kuma kayan yaji.

Fitar da Zuciya da Kuma Motsin Rai: Ka Ƙarfafa Ƙarfin Kai

Ayyuka suna buƙatar hankali don matsa lamba don isar da cikakkiyar amsawa, sarrafa bayanan martaba, da magance sauye-sauye masu sauyawa. Matsanancin damuwa na yau da kullun yana lalata farfadowa ta hanyar kiyaye tsarin jijiya a yanayin faɗakarwa.

Yin Bimbini da Yin Bimbini

Minti goma na aikin hankali na yau da kullun yana rage damuwa da haɓaka hankali. Aikace-aikace kamar Headspace ko Calm suna ba da zaman farawa. Ga masu yin wasan kwaikwayo, binciken jiki na FLT yana taimakawa sakin tashin hankali.

Yin Ayyukan Hatsin Hatsin Hatsin Hatsin Hatsin

Hoto mai sarrafawa yana kunna jijiyar jijiya, yana rage bugun zuciya da karfin jini. Gwada iska mai kwakwalwa na FLT: 0 (numfasawa 4, riƙe 4, fitarwa 4, riƙe 4) kafin ko bayan wasan kwaikwayon. Hanyar FLT:2 (numfasawa 4, riƙe 7, fitarwa 8) tana da kyau sosai don kwantar da hankalin gaban wasan kwaikwayo. Yi amfani da waɗannan a fuka-fuki ko bayan al'amuran don ci gaba da kanka.

Yin Rubuta Labarai da Sake Tsara Hannu

Rubuta taƙaitaccen bayani bayan kowane wasan kwaikwayon ko zaman motsa jiki: abin da ya tafi da kyau, abin da zai iya inganta, da yadda kuka ji. Wannan waje yana hana tunani kuma yana ba da hangen nesa. Don ƙwarewa, yi aikin sake tsarawa na fahimi maimakon na yi wasa da wannan rubutun ba daidai ba, faɗi na gano wani sashe da nake buƙatar motsa jiki. Wannan yana rage damuwa ta motsin rai kuma yana sakin makamashi na tunani don murmurewa.

Tallafin Al'umma da Ƙungiyar

A cikin masu yin wasan kwaikwayo a kan yawon shakatawa ko a cikin jadawalin horo mai wuya, keɓewa na kowa ne. Haɗin kai na yau da kullun tare da abokai masu aminci, dangi, ko ƙungiyar takwarorinsu yana ba da tabbaci na motsin rai kuma yana rage ƙarancin aiki. Yi la'akari da shiga ko ƙirƙirar ƙungiyar tallafi ga masu yin wasan kwaikwayo inda zaku iya tattauna ƙalubale da raba nasihun dawowa.

Aikin Da Zai Sa A Yi Lafiya, Yin Tsare-tsare da Kuma Kula da Lafiya na Dā

Ka Yi la'akari da Yanayinka

Yawancin raunin da ke tattare da wasa ya samo asali ne daga rashin aikin ergonomics.

Ka Yi Hutu Mai Kyau

Dokar 50-10 tana aiki sosai: yi aiki na minti 50, sannan ka yi hutu na minti 10. A lokacin hutu, tashi, ka miƙa hannunka baya, ka yi tafiya, ko ka yi wasu shakku a kafada. Hutu na hana microtrauma daga tarawa da kuma inganta mayar da hankali lokacin da ka ci gaba. Ga mawaƙa, shirya cikakken shiru na minti biyar a kowace awa.

Koyarwa ta Ƙungiya don Ci Gaban da Ya Yi Daidaitacce

Ƙarfafawa yana gina ƙarfi da sassauci a cikin ƙira daban-daban daga kayan aikinku. Alal misali, hannun pianist yana buƙatar horo mai adawa buɗe hannu, ƙarfafa masu faɗaɗa yatsunsu. Ƙungiyoyin juriya, ƙwanƙwasawa mai ƙarfafawa, da shimfiɗa na hannayen hannu suna da amfani. Masu rawa suna amfana daga Pilates don inganta kwanciyar hankali na asali da hana raunin gwiwa. Duk wani mai yin rawa zai iya amfana daga jimlar ƙarfafawa ta gaba ɗaya kamar jere, alluna, da gadaje na glute don tallafawa matsayi mai kyau.

Lokaci: Tsarin Hutu da Aikin

Kamar yadda 'yan wasa ke daidaita tsarin horo, masu yin wasan kwaikwayon suna amfana daga bambancin hankali a cikin ƙarfin. Makonni na yau da kullun na iya haɗawa da ƙwarewar fasaha mai nauyi a cikin kwanaki uku, zaman haske wanda ke mai da hankali kan binciken kirkira, rana ɗaya ta dawowa mai aiki (yogha ko tafiya), da cikakken hutu.

Ƙarin Abincin da Za a Iya Yin Magani: Zaɓuɓɓukan da Suka Jitu da Bayani

Ko da yake dukan abinci ne ya kamata ya zama tushen, wasu ƙarin abinci na iya taimaka wa farfadowa:

  • Magnesium glycinate yana taimakawa wajen kwantar da hankula da kuma ingancin bacci
  • Tart cherry ruwan 'ya'yan itace mai wadata a anthocyanins, yana rage ciwon tsoka
  • Omega-3 fatty acids (man kifi) goyon bayan rigakafin kumburi
  • Vitamin D yana tallafawa aikin rigakafi da lafiyar kasusuwa, musamman ga masu yin wasan kwaikwayo a cikin gida

Kafin amfani da kari, tuntuɓi ƙwararren likita. Magungunan jiki kamar acupuncture da kulawar chiropractic na FLT:3 na iya taimaka wa masu yin wasan kwaikwayo su sarrafa yanayin tashin hankali na yau da kullun; yawancin mawaƙa masu yawon buɗe ido suna dogara da waɗannan hanyoyin.

Yadda Za Ka Yi Gyara da Yadda Ka Ke

Babu wani tsari guda daya da ya dace da kowane mai yin wasan kwaikwayo. Ya kamata shirin dawo da ku ya dace da kayan aikinku, jadawalin wasan kwaikwayonku, shekaru, matakin dacewa, da kuma amsawar mutum. Ga tsarin tsari don gina naku:

  1. Audit (FLT: 1) Ka rubuta wani abu na mako guda. Ka lura da wuraren da ake tashin hankali, gajiya, hazo na tunani, da ingancin bacci bayan motsa jiki ko wasan kwaikwayo.
  2. Ka ba da fifiko ga manyan batutuwan biyu ko uku (misali, ciwon hannu, gajiya ta murya, damuwa). Ka mai da hankali kan ƙoƙarin dawowa a can da farko.
  3. Zaɓi fasaha daga jerin da ke sama, zaɓi fasaha guda biyu na musamman a kowace matsala. Misali, wrist stretches sau ɗaya a rana kuma ta amfani da roller na kumfa don hannayen hannu.
  4. Aikace-aikace Block dawo da lokaci a cikin kalandarka kamar yadda horo lokaci. Fara da minti 10 bayan kowane zaman da mako-mako tsawon zaman.
  5. Bayan makonni biyu, sake kimantawa. Gyara dabaru, ƙara ko rage girma, da kuma haɗa da ra'ayoyi daga malamai, masu ilimin likitanci, ko masu horarwa.
  6. Ci gaba da dawowa a cikin aikinku. Yayin da nauyin aikinku ya canza, sake duba aikinku.

Ka tuna: farfadowa ba yana nufin dakatar da ci gaba ba. Yana nufin ba da damar jikinka da hankalinka su yi aiki mafi kyau, rana bayan rana, shekara bayan shekara. Manyan masu yin wasan kwaikwayo daga Kwalejin Kiɗa ta Berklee zuwa Royal Academy of Dance suna ɗaukar farfadowa a matsayin wani ɓangare na aikin su.