Hanyoyin Homa Masu Inganci ga Masu Waka na Faransa

Tushen Ƙarƙashin Ƙaya: Me Ya Sa Sanya Hashi Ya Zama Abubuwan da Ya Dace

Kankin Faransa yana buƙatar matakin sarrafa numfashi wanda yake da kyau kuma mai ƙarfi. Ba kamar kayan aiki tare da ƙuƙwalwa ko tashar bakin kai tsaye ba, ƙuƙwalwar tana dogaro da daidaitaccen daidaituwa tsakanin saurin iska, ƙarar iska, da juriya ta ƙuƙwalwa. Ba tare da ingantaccen aikin numfashi ba, ingancin sautin yana wahala, sautin sauti yana raguwa, kuma jimiri yana rushewa musamman a cikin babban rajista ko yayin dogon matakai na waƙa. Ci gaban ingantattun hanyoyin numfashi ba kayan haɗi bane na zaɓi don aiki; shine injin da ke motsa kowane sautin.

Hatsarin numfashi don ƙaho ya bambanta da numfashi na yau da kullun. Yana buƙatar haɗin kai na diaphragm da tsokoki na tsakiya don tallafawa ginshiƙin iska mai ɗorewa. Wannan labarin zai jagorance ku ta hanyar abubuwan da suka dace na ilimin lissafi, motsa jiki na aiki, tarkuna na yau da kullun, da kuma dabarun ci gaba don sarrafa numfashi akan ƙaho na Faransa. Ta ƙarfafa numfashin ku, kuna buɗe sauti mai yawa, babban ƙarfin motsi, da ƙarfin jimiri don yin rikodin mai ƙarfi tare da amincewa.

Tsarin numfashi ga Masu Wasan Brass

Hanyar da Ta Dauki Matsayin

A cikin ƙaho, dole ne a yi ƙoƙari a ɗaga kafadu ko kuma a busa ƙirjin a sakamakon rashin zurfin numfashi wanda ke iyakance ikon yin magana. Wani misali na kowa: yi tunanin huhu kamar fitila; ƙaho shine hannunka wanda ke faɗaɗa ɗakin zuwa ƙasa, ba sama ba.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙ

Baya ga diaphragm, tsokoki na tsakanin tsokoki suna taimakawa wajen fadada cikin tsokoki a gefe. Cikakken numfashi don wasa ƙaho ya ƙunshi faɗaɗa digiri 360: ciki yana motsawa gaba, tsokoki suna buɗewa gefe, ƙananan baya yana faɗaɗa kaɗan. Wannan yana haɓaka ƙarfin huhu ba tare da tashin hankali a wuyansa ko kafadu ba. Don jin wannan, sanya hannu ɗaya a ƙananan tsokoki da ɗaya a cikin ciki; numfashi da kuma niyyar tura hannayen biyu waje daidai. Yawancin 'yan wasa sun gano cewa zasu iya ƙara ƙara 20 30% ƙarin iska tare da wannan faɗaɗa na gefe idan aka kwatanta da numfashi na ciki kawai.

Fitarwa: Fitarwa da Aka Yi

Fitar da iska don kunna ƙaho wani aiki ne na juriya mai sarrafawa. Diaphragm a hankali ya koma matsayinsa na hutawa yayin da tsokoki na ciki suka matsa cikin ciki. Wannan haɗin gwiwa wanda galibi ake kira FLT:0appoggio a cikin tagulla da ilimin murya yana haifar da iska mai ƙarfi. Ba tare da wannan tallafi ba, iska tana tserewa da sauri, yana sa sa bayanan su yi laushi ko tsagewa. Yi tunanin iska kamar ginshiƙan ruwa da ke gudana daga ƙugiya: kuna son ci gaba, ko da gudana, ba fashewar sputtering ba.

Yanayin da Za a Iya Hirowa: Abin da Ya Kamata a Yi Hutu

Ko da mafi fasaha ci gaba numfashi motsa jiki kasa idan your posture hana iska. zauna ko tsaya tare da your kashin baya elongated amma ba rigid. Your kafadu ya kamata low da baya, your chin a layi daya da kasa, da kuma kai daidaita a kan your kashin baya. Lokacin da zaune, kauce wa slouching a cikin kujera; zauna gaba isa ga rib cage iya fadada ba tare da matsawa. Don ƙarin a kan posture da kuma ta tasiri a kan iska kayan aiki wasa, da National Cibiyoyin Kiwon Lafiya ya buga bincike da ya nuna inganta numfashi iko da dace daidaita.

Gwada wannan gwaji mai sauri: yi numfashi mai zurfi yayin da kake kwance, sannan ka maimaita shi da matsayi mai kyau. Bambanci a cikin ƙarfin iska nan take ne. Yi matsayi a matsayin mataki na farko a kowane zaman motsa jiki. Bugu da ƙari, la'akari da saita motsa jiki tsaye don wani ɓangare na al'amarinkaTun tsaye sau da yawa yana ƙarfafa daidaitaccen kashin baya da zurfin numfashi fiye da zaune, musamman idan kujera ba ta tallafawa tsayayyen matsayi.

Hanyar Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Faransa

A cikin tsari na gaba, za a iya yin amfani da tsarin numfashi da numfashi mai kyau, wanda za a iya maimaitawa.

Tsaya ko zauna tare da matsayi mai kyau. Ka kiyaye ƙafafunka a kwance, gwiwoyi masu laushi, baya madaidaiciya, kafadu a kwance. Ka yi tunanin igiya tana jan kambi na kanka zuwa rufi.
Ku numfasa ta kusurwar bakinku (ko ta hanci, duk abin da ya fi dacewa) yayin da kuke ba da damar ciki ya faɗaɗa. Yi tunanin huhu yana cika daga ƙasa zuwa sama, farko ƙananan lobes, sannan tsakiyar, sannan babban kirji. Wannan ana kiransa wani lokacin barcin ciki ko shaya numfashi.
Hutu na ɗan gajeren lokaci don jin cika numfashi ba tare da kulle wuyan ba. Wannan micro-pause yana hana iska daga gudu a cikin fashewar da ba a sarrafa ba.
Saita ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙ
Ka riƙe bayanin kula ko jimlar tare da daidaitaccen iska mai ɗorewa har sai ka saki. Ka guji barin iska ta rushe a ƙarshen; maimakon haka, riƙe goyon baya har zuwa rawar ƙarshe.
FLT:0: 'Yantar da kuma sake saita FLT: 1 tare da saurin numfashi, da numfashi kafin numfashi na gaba. Yawancin 'yan wasa suna riƙe da iska mai raguwa a cikin huhu, wanda ke haifar da numfashi mai zurfi.

Wannan hanyar, wani lokacin ana kiranta da sake zagayowar numfashi,, yana hana jin yunwa ta iska wanda ya zo daga rashin cikakkiyar numfashi tsakanin kalmomi. Haɗa shi cikin dumamawar yau da kullun ta hanyar yin aiki a kan saiti ɗaya (misali, tsakiyar F) na 1015 seconds a kowace numfashi.

Wajibi ne Masu Sukan Ƙaho Su Yi Nishaɗi

1. Hanyar numfashi

Hira da zurfi don ƙidaya huɗu, sannan numfashi a hankali akan muryar murya sss don ƙidaya takwas. Mayar da hankali kan kula da matsin lamba ko dai a duk lokacin numfashi. Sannu a hankali fadada numfashi zuwa goma, goma sha biyu, ko goma sha shida. Wannan motsa jiki yana horar da sarrafa diaphragm kuma yana taimaka maka ka fahimci lokacin da iska ta fara yin rawar jiki. Don ƙarin ƙalubale, sanya wani takarda a kan bango kuma yi amfani da iska mai iska don riƙe shi a dakatar. Wannan yana tilasta maka ka riƙe matsin lamba koyaushe.

2. Fitar da numfashi

Ka sanya hannunka a kan ƙananan gashin gashinka. Ka numfashi kuma ka yi ƙoƙarin tura hannunka waje a gefe. Ya kamata ka ji gashin gashin ya faɗaɗa gefe, ba kawai ciki gaba ba. Ka riƙe shi har tsawon lokaci biyu, sa'an nan ka numfasa a hankali ta hanyar lebe mai zagaye (kamar yadda idan kana numfasa iska mai dumi). Wannan yana gina ƙarfin tsakiya da ƙarar huhu. Ka yi niyyar numfasa na dakika uku, riƙe na biyu, da numfasa na dakika shida, ka maimaita sau biyar.

3. Hatsin numfashi

Yin amfani da tsutsa mai sha, inhale da numfashi ta hanyar shi na minti daya. Ƙananan diamita yana haifar da juriya, yana ƙarfafa diaphragm da tsokoki na ciki. Sa'an nan kuma cire tsutsa kuma kunna dogon sautin a kan ƙaho zaku lura da ƙarin iska mai hankali da sauƙin samun damar rajistar sama.

4. Yin Ƙoƙarin Ruwa

Ka yi tunanin kana riƙe da babban balloon mai sauƙi a ƙarƙashin ruwa. Don kiyaye shi a cikin ruwa, dole ne ka yi amfani da matsin lamba mai sauƙi da hannunka. Aiwatar da ma'anar guda ɗaya ga iska: babu turawa ko saukowa ba zato ba tsammani. Yi aiki da riƙe G na tsakiya na tsawon dakika goma zuwa goma sha biyar yayin da kake riƙe da daidaitaccen matakin motsi daga FLT: 1 zuwa FLT: 3 da baya. Sautin ya kamata ya kasance zagaye kuma ya kasance a tsakiyar crescendo da decrescendo.

5. Yin amfani da kalmomin kwaikwayo

Ɗauki wani kiɗa da kake aiki a kai kuma ka yi alama ga kowane numfashi daidai da tsarin magana. Sa'an nan kuma ka yi aiki da numfashi daidai a waɗannan wuraren, ko da yaya ɗan gajeren lokaci. Wannan yana gina tsarin numfashi mai gaskiya don yin aiki. Bayan lokaci za ka koyi yin numfashi yadda ya kamata ba tare da karya layin kiɗa ba. Alal misali, a cikin saurin wucewa, za ka iya yin numfashi mai sauri, a cikin hutawa.

6. Aikin Huh

Ka ce kalmar huh yayin da kake numfashi da ƙarfi, ka kwaikwayi ɗan gajeren iska mai sarrafawa. Ka maimaita sau biyar, a kowane lokaci ka mai da hankali kan saurin raguwa, na diaphragmatic. Sa'an nan kuma ka yi amfani da motsi iri ɗaya don yin magana da harshen sautin staccato a kan ƙahon. Wannan yana taimaka wa 'yan wasa waɗanda ke amfani da wuya da yawa ko tashin zuciya a kirji a cikin hare-haren su.

Ƙa'idodin da Suka Saɓa da Kuma Ra'ayoyin da Suka Saɓa

Mutane da yawa da suke wasa da ƙaho suna bin tatsuniyoyi da suke hana su ci gaba.

Tasiri: Dole ne ku numfasa ta hanci. [1] Duk da yake numfashin hanci yana da kyau don lokutan kwanciyar hankali, numfashin baki (ta hanyar kusurwoyi) yana da sauri da inganci yayin saurin wucewa. Yawancin masu wasan ƙaho masu sana'a suna amfani da haɗuwa dangane da lokacin da ake da shi.
Labari: Hatsarin numfashi yana nufin numfashi a kirjinka. A gaskiya, numfashin kirjin yana da zurfi kuma yana amfani da kashi uku na sama na huhu. numfashi mai zurfi ya kamata ya faɗaɗa ƙananan ribs da ciki da farko, tare da kirjin yana tashi kaɗan a ƙarshen numfashi mai yawa.
Tasiri: Tallafin numfashi yana nufin matsawa cikin ciki. Tallafi ya fito ne daga taushi, ci gaba da aiki na tsokoki na cikiba tashin hankali ba. Ka yi tunanin madaidaiciyar madaidaiciya wanda ke riƙe da kwanciyar hankali, ba a kulle shi ba.
Tasiri: Kuna buƙatar manyan huhu don kunna ƙaho da kyau. Yawancin manyan 'yan wasa suna da matsakaicin ƙarfin huhu; kawai suna amfani da abin da suke da shi yadda ya kamata.

Hatsarin Ruwa don Littattafai dabam dabam

Ƙananan Lissafi

Ƙananan sautin suna buƙatar iska mai jinkiri, mai dumi tare da ƙara ƙara. Ƙarfin yana da kwanciyar hankali, kuma iska tana motsawa kamar hazo mai laushi. Guji matsawa lebe tare; maimakon haka, yi tunanin faɗaɗa kwarin baki da jin jin ƙwanƙwasa. Yi amfani da pedals da ƙananan harmonics tare da cikakken numfashi, mai goyan bayamanyan 'yan wasa suna yaudara ta amfani da ƙasa da iska, wanda ke haifar da murya mai ɓoye, mai rarrabewa.

Ƙididdigar Tsakiya

A cikin iska, za a iya samun iska mai zurfi da kuma saurin iska mai zurfi. Wannan shi ne lokacin da za ka iya daidaita numfashinka: yi aiki da dogon sauti da kuma motsi mai motsi daga FLT: 0pp zuwa FLT: 2ff kuma baya.

Babban Rijistar

Babban sautin yana buƙatar saurin iska mai ƙarfi, amma ba lallai ba ne ya fi girma. Yawancin 'yan wasa suna yin kuskuren busawa da ƙarfi, wanda galibi yakan haifar da ƙwanƙwasawa da karye sautin. Madadin haka, ƙara saurin iska ta hanyar rage buɗewa kaɗan yayin da kuke riƙe da adadin. Yi tunanin iska kamar laser: mai hankali da sauri. Yi aiki da haɓaka lebe yayin da kuke riƙe da tallafin numfashi koyausheIdan kun ji kwanyar jikinku ko kafadu suna tashi, kuna amfani da ƙoƙari sosai.

Hanyoyi Masu Kyau na Kula da Homa

Gudanar da Gudanarwa ta Hanyar Gudanar da Saurin Jirgin Sama

Yin wasa mai ƙarfi yana buƙatar babban adadin iska mai sauri; wasa mai laushi yana buƙatar iska mai jinkiri amma mai tallafawa. Yawancin masu kunna ƙaho suna matsawa da wuya ko kuma ƙuntata ƙofar don yin wasa a hankali, yana haifar da sautin da ya yi ƙarfi. Madadin haka, yi aiki da ragewa akan sautin dogon lokaci: fara a cikin kwanciyar hankali na FLT: 0 da kuma rage ƙarar hankali ba tare da rasa goyon bayan iska ba. Sautin ya kamata ya kasance zagaye kuma ya kasance a tsakiyar duk hanyar zuwa FLT: 2 pianissimo.

Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin

Duk da yake ba a buƙatar yawancin kayan aiki ba, numfashi mai zagaye na iya zama kayan aiki mai amfani a cikin ayyukan zamani ko na solo. Dabara ta ƙunshi adana iska a cikin ganye da fitar da shi tare da matsa lamba ta baki yayin da yake numfashi ta hanci lokaci guda. Yana buƙatar watanni na aikin haƙuri.

Hadin Kan Hashi da Harshe

Hanyar magana ta biyu da ta uku suna buƙatar daidaitaccen aiki tsakanin harshe da iska. Yi aiki da daidaitawa yayin da kake riƙe da goyon bayan numfashi iri ɗaya kamar layin legato. Idan harshe ya katse iska, sautin ya zama mai rarrafe. Hakanan, jinkirta saurin wucewa kuma tabbatar da kowane magana yana tafiya a kan numfashi mai ci gaba. Aikin da ya dace: kunna sikelin a cikin jinkirin legato, sannan sikelin tare da haɗin kai mai ɗorewa, yana ƙoƙarin kiyaye iska iri ɗaya. Canjin kawai ya zama motsin harshe.

Hanyar numfashi (Hanyar numfashi)

A cikin saurin wucewa tare da iyakantaccen hutawa, kuna buƙatar ɗaukar numfashi a cikin wani ɓangare na biyu. Yi aiki snaps ta hanyar numfashi da sauri ta kusurwoyin bakinku, yana yin sautin sh mai laushi. Yi wannan daga ƙahon: numfashi don bugun jini ɗaya (da aka saita a 60 bpm), sannan numfashi don bugun jini biyu. Sannu a hankali rage lokacin numfashi: kwata-kwata, ƙira ta takwas, ƙira ta goma sha shida. Sa'an nan kuma yi amfani da wani matakin hutawa a cikin kiɗa.

Matsaloli na Hashi da Kuma Magani Mai Kyau

Challenge	Solution
Gasping or audible inhalation	Practice silent breathing through the corners of the mouth. Relax the throat; imagine a yawn without sound.
Running out of air before the phrase ends	Use the “S” breath exercise daily; increase breath capacity training. Also check if you are overblowing—sometimes less air with better support is the answer.
Air sounds in the tone (windiness)	Check embouchure seal; practice “fff – sss” transitions to refine air‑to‑tone efficiency. Ensure no air escapes around the mouth corners.
Tension in shoulders or neck during long phrases	Do a quick body scan in the mirror; use breath‑release exercises every five minutes of practice. Shake out your arms between repetitions.
Inconsistent support across register leaps	Practice lip slurs with a metronome, focusing on uninterrupted air flow. Imagine the air moving at the same speed but the aperture adjusting.
Feeling lightheaded after breath exercises	Take a break; you may be hyperventilating. Slow down the exhale and ensure you are not inhaling too deeply too often. Breathe normally for a few minutes.

Ka Ƙirƙiri Halin Hatsunka na Rana-Rana

Ka ba da minti biyar zuwa goma a farkon kowane horo don ka yi aiki da numfashi. Ga misali na yau da kullum:

1 minti: Sake saita matsayi da sanin jiki (raɗaɗa tashin hankali, daidaita kashin baya, jujjuya kafadu baya).
2 minutes: S numfashi motsa jiki hudu ƙidaya a, takwas ƙidaya fita, sa'an nan ci gaba zuwa mafi girma rabo. Yi amfani da metronome saita zuwa 60 bpm domin daidaito.
FLT:0]]minti 2: Hatsarin numfashi ko numfashi mai tsayayya. Canja tsakanin numfashi da numfashi ta hanyar tsalle.
2 min: Sautin dogon a kan ƙahon mai da hankali kan sarrafa motsi da iska ma. Zaɓi sautin guda ɗaya a cikin rijistar tsakiya kuma saita sautin crescendo-diminuendo daga ]mf zuwa ]ppp a cikin sakan 20.

FLT:0]]1 minti: Shiru numfashi horo shiru ga hudu, riƙe ga hudu, numfashi ga shida ta hanyar hanci ko rufe lebe. Wannan ya kwantar da hankali tsarin jijiya.

2 min: Yi amfani da ra'ayoyin numfashi zuwa jimla daga kundin aikinku na yanzu. Yi wasa da jimlar sau biyu: sau ɗaya tare da numfashinku na yau da kullun, kuma sau ɗaya tare da niyya, numfashin zurfi daidai a wuraren da aka nuna. Kwatanta sakamakon.

Wannan aikin yana da gajeren lokaci don kiyayewa ko da a cikin ranakun aiki amma yana da ƙarfi don ƙirƙirar ci gaba na dogon lokaci. Don ƙarin albarkatu, shafin yanar gizon FLT:0 na Horn Matters yana ba da wadatattun motsa jiki na musamman da bidiyo. Hakanan zaka iya bincika shafin albarkatun Double Horn don ƙarin tsarin motsa jiki.

Ƙarfafa Hatsarin Hatsarin Hatsarin Hatsar Hatsar

Sautin Da Ya Dace Kamar Yadda Ake Hatsin Hatsin

Sautin dogon shine hanya mafi kai tsaye don haɗa fasahar numfashi zuwa wasan kwaikwayon. Zaɓi wata sanarwa a cikin rijistar tsakiya (misali, F a sarari na biyu). Yi numfashi sosai, kuma fara sanarwa a cikin kwanciyar hankali na FLT:0. Ba tare da canza motsi ko sautin ba, ci gaba na dakika goma yayin da kake mai da hankali kan matsin iska mai daidaito. Maimaita a kan sautin daban-daban a cikin zangon. A cikin makonni, ƙara tsawon zuwa goma sha biyu, goma sha huɗu, ko dakika goma sha shida. Don yin shi mafi ƙalubale, ƙara crescendo don rabin rabin rabin kuma diminuendo don rabin rabin rabin yayin da yake riƙe da sautin.

Shirya numfashi Kafin Ka Fara

Yawancin masu wasan ƙaho suna fara sautin da ba a shirya ba. Suna numfashi da sauri, sannan su fara wasa nan da nan. Wannan yakan haifar da rauni ko kaifi kai hari. Madadin haka, ɗauki numfashi mai nutsuwa, jin jiki ya faɗaɗa, sannan ka saita ƙofar kuma ka saki iska. Sautin zai yi magana da tsabta kuma tare da cibiyar bugun jini mafi kyau. Yi wannan a kan maimaitaccen sautin kwata-kwata: numfashi a cikin sauran, riƙe iska don bugun jini, sannan ka buga sautin gaba. Wannan halayyar ta kawar da numfashi mai tsananin gaske kuma yana inganta daidaito.

Ka Mai da Hankali ga Abin da Ke Faruwa da Kai da Kuma Nuna Abin da Ke Faruwa

Kula da numfashi yana da hankali kamar yadda yake na zahiri. Kafin wani mawuyacin tsari, hango yanayin iska yana motsawa a hankali daga diaphragm ta hanyar ƙahon. Ka yi tunanin madaidaiciyar layin iska daga huhu zuwa kararrawa. Wannan atisayen tunani yana shirya tsokoki don daidaitawa mai inganci. Labarin Psychology Yau akan hangowa yana bayanin yadda 'yan wasa ke amfani da waɗannan dabaru don haɓaka ƙwarewar motsa jiki. ka'idodin guda ɗaya suna amfani da wasa na tagulla. Ka ciyar da dakika 30 kafin kowane karatun ko yanki a hankali kunna tsarin numfashi.

Rashin Jin Daɗi da Kuma Alhini Game da Ayyuka

Anxiety tightens the chest and shortenes the breath, creating a feedback loop that harms performance. Lokacin da kake jin damuwa, ka mai da hankali kan jinkirin numfashi mai zurfi maimakon numfashi mai sauri. Fitar da hankali sosai, sannan ka bar numfashi ya faru a zahiri. Wannan ya sake saita tsarin jijiyoyin kai tsaye kuma ya rage amsawar yaki ko gudu. Yi amfani da jerin numfashi masu kwanciyar hankali (misali, numfashi na hudu, riƙe na hudu, numfashi na shida) yayin dumi da baya kafin wasan kwaikwayo. Bugu da ƙari, yi amfani da fasaha na numfashi box (ƙididdiga huɗu, numfashi huɗu, numfashi huɗu, riƙe huɗu) don ci gaba da kanka tsakanin kayan. Yawancin masu ƙirar ƙirar ƙirar suna rantsuwa da waɗannan hanyoyin don kiyaye hannayen da aminci a ƙarƙashin matsin iska mai ƙarfi.

Ƙarshe: Hashi a matsayin Hanyar Rayuwa

Hanyar da za a iya yin numfashi mai kyau ba fasaha ce da za ka iya sarrafawa sau ɗaya ba kuma ka manta da ita. Hanyar da za ka iya yi a yau da kullum ce da za ka yi wasa. Kowane sabon abu, kowane yanayi, kowane salo yana buƙatar daidaitawa mai kyau a cikin saurin iska, ƙarar iska, da kuma goyon baya. Ta hanyar yin aiki da numfashi ta hanyar motsa jiki, sanin halin jiki, da kuma haɗuwa da kiɗa da hankali, za ka iya buɗe sautin da ya fi kyau, jimiri mafi girma, da kuma 'yancin bayyana kanka sosai. Fara yau da motsa jiki daga wannan labarin, kuma gina daga can.

Ka tuna cewa ci gaba yana da sauƙi; kada ka yi sanyin gwiwa idan ka yi amfani da numfashi ba a dare ba. Ka lura da ci gabanka ta wajen yin rikodin kanka kowane mako kuma ka saurari canje-canje a cikin sautin sauti, kwanciyar hankali, da kuma sauƙin magana. A cikin watanni, sakamakon waɗannan ayyukan zai sake tsara waƙarka. numfashinka shine kayan aikinka bugun zuciya ciyar da shi, kuma kowane sautin zai raira waƙa.