Yadda Za Ka Sa A Yi Daidaitawa a Shirye-shiryen Ji da Hutu

Dalilin da Ya Sa Ba Za A Yi Tattaunawa Ba Game da Hutu Sa'ad da Ake Shirya Sauraro

Sautin murya yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau sosai, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau, yana da kyau,

A cikin yanayin sauraron sauraro mai ƙarfi, jaraba shine yin motsa jiki. Kuna iya jin cewa kowane ƙarin sa'a na gwaji zai sa ku kasance cikin shiri, amma akasin haka galibi gaskiya ne. Gajiya ta murya tana rage ikon ku na sarrafa sauti, riƙe da sautunan, da kuma tsarawa ba tare da wahala ba. Hutu yana ba da damar tsokoki don sake ginawa, igiyoyin murya don sake ruwa, da kuma tsarin jijiyar ku don ƙarfafa ilmantarwa na motsi. A zahiri, bincike daga Cibiyar Nazarin Otoringojin Amurka ta NFL ya jaddada cewa hutawa ta murya ita ce dutsen kusurwar magani da hana ƙwanƙwasa.

Kimiyya a bayan muryar murya yana da bayyane. Wani binciken da aka yi a 2014 a cikin Jaridar Voice ya gano cewa koda minti 30 na cikakken hutawa na murya bayan da aka ɗora murya mai nauyi ya rage gajiya da matakan sauti na damuwa. Wani binciken daga Jami'ar Iowa ya nuna cewa mawaƙa waɗanda suka ɗauki cikakken hutu ɗaya a mako sun sami ƙananan ɓangarorin asarar murya a lokacin lokutan gwaji mai tsanani. Bayanai sun goyi bayan abin da ƙwararrun masu yin wasan suka sani: shiru ba rauni bane yana da dawowa mai mahimmanci.

Sanin Alamun Ƙarfi na Ƙarfi

Mutane da yawa suna yin watsi da gargaɗin da aka yi musu har sai muryarsu ta zama marar kyau.

Kyakkyawan abu mai kyau wanda ba ya ɓacewa bayan ɗan gajeren hutu yana nuna cewa kunshinku ya kumbura.
Ƙara ƙoƙari don raira waƙa ko magana. Idan kuna jin cewa kuna matsawa da ƙarfi kawai don samar da sauti, tsokoki suna biyan gajiya.
Rashin sauti na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya na murya.
] Tsananin wuya ko ciwo Rashin jin dadi yayin ko bayan raira waƙa shine alamar ja don damuwa.
Sau da yawa tsabtace wuya ko tari. Wannan tunani sau da yawa yana nuna bushewa ko tashin hankali na murya.
Jin wani lump a cikin wuya An san shi da jin ƙanƙara, ana iya danganta shi da tashin hankali na tsoka ko reflux acid, duka biyu ana kara su ta hanyar amfani da shi.
Fitar da numfashi wanda ke ƙaruwa yayin motsa jiki. Idan muryarka ta fi sauti yayin da kake tafiya, ƙarar murya ba za ta rufe gaba ɗaya ba saboda ƙwanƙwasa ko gajiya.
]Tashin sautin sauti na baya-bayan nan ] Yin jinkiri kafin muryarka ta fara na iya nuna gajiyawar tsokoki ko kumburi na murya.

Idan ka lura da biyu ko fiye na waɗannan alamun a kai a kai, lokaci ya yi da za a aiwatar da yarjejeniyar hutawa ta murya nan da nan. Gidan sauti na FLT ya ba da kyakkyawan albarkatu kan tsabtace murya da dabarun shiga cikin wuri. Don ci gaba da bayyanar cututtuka, yi la'akari da zazzage aikace-aikacen kiwon lafiyar murya kamar Vocality ko VoiceEval don bin diddigin canje-canje na yau da kullun.

Yadda Za Ka Horar da Mutane da Hikima Ba tare da Yin Ƙarfi ba

Yin aiki tare da hutu ba ya nufin yin kasa da yin aiki da kyau. Yi amfani da waɗannan dabarun da suka dace don ƙara samun ci gaba yayin da kake kare muryarka:

Ka Tsara Ayyukanka

Ka guji zaman marathon da ke wuce awa daya. Ba a tsara muryar murya don aiki mai ƙarfi na dogon lokaci ba. Maimakon haka, ka karya aikin a cikin sassan minti 2030 tare da aƙalla minti 10 na cikakken shiru tsakanin kowane sashi. A lokacin waɗannan hutu, kar ka yi murmushi, yi murmushi, ko magana bari muryarka ta huta da gaske. Yi amfani da sa'a kuma ka tsaya a kanta. Haɗa FLT:0 (SOVTEs) kamar ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙ

Ka Warm Up Kamar Wani Mai Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan

Kyakkyawan warming a hankali yana ƙara yawan jini zuwa larynx kuma yana shirya muryoyin murya don aiki. Fara da laushi mai laushi, yin murmushi a kan shimfiɗa mai dadi, da kuma yin motsa jiki na yawn-sigh. Ku ciyar da aƙalla minti biyar kuna dumi kafin kowane raira waƙa. Ku sanyaya bayan haka tare da saukowa da haske don sakin tashin hankali. Yawancin masana murya suna ba da shawarar sanyaya minti 10 wanda ya haɗa da numfashi mai sauƙi da shimfiɗa wuyansa. Wannan yana taimakawa sauya muryoyin murya daga yanayin tashin hankali zuwa hutawa kuma yana hana tsaurin kai a cikin dare.

Ka Tsara Kwanaki na Hutu da Za Ka Yi

Kamar yadda 'yan wasa ke da ranakun dawowa, mawaƙa suna buƙatar kwanaki tare da nauyin murya mara nauyi. Ga kowane kwanaki uku na motsa jiki mai matsakaici, tsara cikakken ranar hutawa. A wannan rana, guji magana sai dai lokacin da ya zama dole. Yi amfani da sadarwa ta rubutu duk lokacin da ya yiwu. Ranar da ta gabata babban sauraro koyaushe ya zama ranar hutawa. muryarku tana buƙatar jin sabo, ba gajiya ba. Wasu mawaƙa masu sana'a suna kuma yin hutawa na ɓangare na murya bayan atisaye masu nauyi: 23 hours na cikakken shiru nan da nan bayan dogon zaman na iya hanzarta warkarwa. Nazarin ya nuna cewa wannan hutawa bayan ɗaukar nauyi na iya rage bugun jini daga awanni bakwai zuwa biyu kawai.

Ka Yi Amfani da Hanyar Yin Koyarwa Cikin Shiru

Kuna iya yin amfani da kalmomin magana, motsi, da kuma sadarwar motsin rai ba tare da raira waƙa da ƙarfi ba. Hanyar tunani ta ƙunshi yin nazarin sautin cikin shiru, ganin wasan kwaikwayon, da kuma jin goyon bayan numfashi ba tare da sauti ba. Wannan yana ƙarfafa ƙwaƙwalwar tsoka da fassarar yayin da yake ba da damar ƙarar murya ta warkar. Wata fasaha mai shiru ita ce taswirar jiki: tafiya ta jiki ta hanyar saiti, ji, da lokacin numfashi ba tare da yin sauti ba. Wannan yana horar da hankalin ku na kinesthetic kuma yana rage damuwa game da wasan kwaikwayon ba tare da damuwa akan murya ba. Yawancin masu wasan kwaikwayon Broadway suna amfani da wannan hanyar a lokacin makon fasaha don adana murya don ainihin wasan kwaikwayon.

Halin Da Ke Sa Muryar Muryar Ta Yi Sanyi

Sanin abin da ke faruwa a cikin larynx yayin amfani da shi sosai na iya motsawa da halayen hutawa mafi kyau. Folds na murya sun ƙunshi yadudduka biyar: epithelium, surface lamina propria, matsakaici lamina propria, zurfin lamina propria, da vocal muscle. Lokacin da kake raira waƙa da ƙarfi ko na dogon lokaci, saman saman saman mafi msuke fuskantar rauni mai maimaitawa. Wannan yana haifar da edema ( riƙe ruwa) kuma, a tsawon lokaci, zai iya haifar da fibrosis ko ƙwayoyin cuta.

Hutu yana ba da damar tsarin lymphatic don fitar da ƙarin ruwa kuma yana rage kumburi. Ba tare da hutawa ba, ƙwayoyin ba su taɓa farfadowa gaba ɗaya, wanda ke haifar da sake zagayowar damuwa da gyara wanda ke raunana tsarin. Wani binciken da aka buga a cikin Jaridar Voice ya gano cewa koda awanni ɗaya na cikakken hutawa bayan amfani da murya mai ƙarfi ya rage alamun gajiya ta murya sosai a rana mai zuwa. Ƙarƙashin murya kuma yana amfana daga ƙarancin jijiyoyin jini yayin hutawa: bayan motsa jiki, jijiyoyin jini suna faɗaɗa don isar da oxygen da abubuwan gina jiki, amma wannan tsari yana buƙatar lokacin shiru.

A lokacin da kake amfani da shi sosai, wannan mucus zai iya zama mai kauri ko mai laushi, yana rage ingancinsa. Hutu yana ba da damar raƙuman ruwa su sake ruwa da kuma sake dawo da ƙarancinsa na halitta. Wannan shine dalilin da ya sa hydration da hutawa ba su rabu ba: zaka iya shan duk ruwan duniya, amma idan ba ka taɓa shakkar muryarka ba, ɓangarorin za su kasance masu bushewa da kuma fushi daga motsin rai na yau da kullum.

Yin Shirye-shiryen Mako-Mako da Zai Sa Hutu ta Fi Muhimmanci

Ga misali na shirin mawaƙa da ke shirin halartar babban sauraro a cikin makonni uku.

Litinin: 30 minti na dumi + 30 minti na motsa jiki (daidaitawa akan kundin) + 10 minti na sanyaya. Jimlar lokacin murya: 70 minti. Yi magana da hankali.
Tari: 20 minti na dumi + 20 minti na motsa jiki (daidaitawa akan sassan da suka fi wuya) + 10 minti na sanyaya. Jimlar: minti 50. Ka rage magana bayan motsa jiki.
Laraba: Full vocal rest babu waka, kasa magana. Yi amfani da saƙonnin rubutu, rubuta rubutu, da kuma shakata muryarka gaba ɗaya.
Alhamis: FLT:1] 30 minti na dumi + 30 minti na motsa jiki (yi aiki ta hanyar duk kayan sauraro sau ɗaya, sannan ka tsaya) + sanyaya. Jimlar: 70 minti. Babu karin atisaye.
Juma'a: 20 minti na warming up + 20 minti na tunani rehearsal + sanyaya down. Total singing: 40 minti. ciyar 30 minti shiru nazarin sautin.
A ranar Asabar: [FLT: 1] 30 minti na dumi + 30 minti na motsa jiki + sanyaya. Jimlar: 70 minti. Da yamma: iyakance magana.
Ranar Lahadi: Total vocal rest Kada ku raira waƙa kwata-kwata. Yi amfani da wannan rana don motsa jiki mai sauƙi, ruwa, da kula da kanku.

Ka lura cewa babu kwanaki biyu a jere da ke da amfani da murya mai yawa, kuma akwai kwanaki biyu na hutawa a mako. Wannan tsarin yana ba da damar murmurewa kuma yana hana gajiyawar tarawa. Ga mawaƙa tare da taga mai tsawo na shiri (makonni huɗu zuwa shida), zaku iya ƙara mako mai sauƙi kafin sauraro: rage yawan lokacin murya da kashi 20% kowace rana kafin sauraro, tare da kwanaki biyu na ƙarshe su zama cikakken hutawa. Wannan yana nuna ƙa'idodin lokaci wanda 'yan wasan ƙwararru ke amfani da su.

Idan ka yi sauraron sauraronka har mako guda kuma ka yi aiki sosai, ka koma baya nan da nan. Ka bi jadawalin da ba shi da ƙarfi sosai: kada ka yi waƙa fiye da minti 30 a rana, tare da hutu na minti 15 a tsakanin dakiku 10. A cikin kwanaki biyu kafin, ka koma ga atisayen shiru kawai. Muryarka za ta amsa da sauri fiye da yadda kake tsammani.

Abincin da Zai Iya Taimaka Maka Ka Yi Muryarka

Abin da kuke ci yana shafar hydration da ƙonewar murya kai tsaye. Ruwa shine layin kare ku na farkoƙalla gilashin 810 a rana, kuma mafi idan kuna cikin yanayi mai bushe ko kuna magana / raira waƙa sosai. shayi na ganye (ba tare da maganin kafeyin ba) tare da zuma na iya kwantar da hankula. Guji kayan kiwo kafin raira waƙa, saboda zai iya ƙoshin mucus kuma ya sa sauti ya zama mai manne. Maimakon haka, zaɓi ruwan zazzabi tare da ɗan gishiri don kwaikwayon daidaiton lantarki na jikin kusake ruwa.

Abincin da ke hana kumburi yana taimakawa wajen rage kumburi na murya. Haɗa berries, ganyayyaki kore, turmeric, ginger, da kifi mai arziki da omega-3 kamar salmon. Vitamin C yana tallafawa gyara nama, yayin da zinc na iya taimakawa wajen warkar da micro-ruwaye. A gefe guda, guje wa barasa da maganin kafeyin, wanda ke ɓarke ƙarancin ƙaho. Shan taba ciki har da hayaki na hannu yana da lahani sosai kuma ya kamata a kawar da shi gaba ɗaya yayin shirya.

Lokaci na Abincin Don Kiwon Muryar

Abin da kuke ci da lokacin da yake da mahimmanci kusan kamar abin da kuke ci. Guji cin abinci mai yawa a cikin awanni biyu bayan yin waƙa, saboda reflux mai acid zai iya lalata ƙwanƙolin murya. Maimakon haka, ku ci abinci kaɗan, sau da yawa a duk rana don kiyaye daidaitattun matakan sukari da kuzari a cikin jini. Haɗa furotin a kowane abinci tudu, kaza mai ƙanshi, kabejidon tallafawa gyaran tsoka a cikin larynx. Idan kuna da zaman motsa jiki na safe, ku sha cikakken gilashin ruwa lokacin farkawa kuma ku jira minti 30 kafin dumama na farko don ba da damar ƙwanƙolin murya ku shafa da sauƙi.

Matsayin Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar Hanyar

Jirgin iska shine magabcin mai shiru na murya. Yi amfani da mai shan iska na sirri na iska na minti 510 bayan motsa jiki don ƙara danshi kai tsaye zuwa larinx. A madadin haka, gudu da mai danshi a cikin ɗakin kwana a dare, musamman a cikin hunturu ko wuraren da ke da iska. Kula da iska a 4060% na yanayin zafi yana taimakawa wajen kiyaye ingantaccen lubrication na murya. Idan baku da mai danshi, ɗauki ruwan sha mai zafi kuma ku numfasa tururi na minti biyar. Wasu mawaƙa kuma suna amfani da fuskar tururi tare da kwano na ruwan zafi da tawul amma ku yi hankali da konewa kuma ku kiyaye zafin jiki.

Gudanar da Matsala: Hadin Kan Murya

Kafin ka halarci taro, kana iya yin baƙin ciki da kuma damuwa a cikin kurkukunka. Za ka iya ƙin jinya da wuya, ka kuma yi sanyin gwiwa a kafaɗarka, hakan zai sa ka yi sanyin gwiwa. Ka haɗa da wasu hanyoyin shakatawa a cikin rayuwarka ta yau da kullum: numfashi mai zurfi a ciki, numfashi mai zurfi a cikin tsokoki, ko kuma yin gajeren tunani. Ko da minti biyar na numfashi mai zurfi zai iya rage yawan cortisol kuma ya saki tashin hankali a cikin laryngeal.

Yi la'akari da aiki tare da mai horar da murya wanda ya fahimci taswirar jiki ko Alexander Technique. Waɗannan hanyoyin suna koya muku daidaita daidaitawa da taimakon numfashi ba tare da kama wuyan ba.

Nuna Hoto don Saukaka Murya

Ka ciyar da minti 10 a kowace rana ka ga muryarka ta murya a matsayin mai laushi, ruwan hoda, da kuma buɗewa. Ka yi tunanin numfashin da ke motsawa ta cikin kwanciyar hankali, ƙaho mai faɗi. Ka haɗa wannan da numfashin numfashi na jiki: fara a kan jaws, taushi harshenka, sauke kafadu, da kuma buɗe hannayenka. Wannan atisayen tunani yana horar da tsarin jijiyarka don ya haɗa waƙa da sauƙi maimakon gwagwarmaya. Yawancin mawaƙa sun ba da rahoton cewa daidaitaccen gani yana rage jin jiki na ƙaho mai ƙuntatawa yayin aikin.

Lokacin da Za Ka Je Ka Yi Wa Wani Masanin Kwarewa

Idan ka bi tsarin hutu mai daidaituwa amma har yanzu kana fama da ciwo mai tsanani, rashin ƙarfi, ko ciwo, kana iya samun yanayin da ke ƙarƙashin abin da ke buƙatar kimantawa ta ƙwararru. Laryngologist likita likita mai ƙwarewa a cikin rikice-rikicen muryana iya yin stroboscopy don ganin muryar muryarka a cikin jinkirin motsi. Wannan yana bayyana ƙananan rashin daidaito kamar ƙananan ƙwayoyin cuta, polyps, ko ma da laryngitis na reflux.

Hakazalika, likitan ilimin magana da ke da ƙwarewar magana na iya jagorantar ku ta hanyar motsa jiki na jiyya don gyara waƙar magana ko halayen magana. Yawancin masu raira waƙa masu sana'a suna haɗa da bincika lokaci-lokaci tare da waɗannan ƙwararrun a matsayin ɓangare na tsabtace muryar su, ba kawai lokacin da matsaloli suka taso ba. Kulawa mai aiki koyaushe ya fi magani mai aiki. Idan kuna da tarihin cutar acid reflux, kuyi la'akari da ganin likitan gastroenterologist, tunda rashin jin magana (LPR) shine sanannen dalilin rashin jin daɗin da ba a iya gano shi ba.

Ka Sa'ad da Ka Yi Gyara: Ka Canja Ra'ayinka

Idan ka yi biyayya ga muryarka, za ka yi horo sosai. Kowane zaman motsa jiki ya zama da gangan, kuma muryarka ta zo ranar sauraro da cikakken kwanciyar hankali da ƙarfi. Ka tuna cewa hutawa ba laziness ba ce; yana da muhimmanci a cikin babban aiki.

Ka ɗauki lokaci ka yi la'akari da yadda kake aiki a yau. Shin kana ba muryarka izinin yin shiru? Shin kana ɗaukan hutu da muhimmanci kamar yadda kake ɗaukan warming up? Ƙananan gyare-gyare kamar tsara ranar hutu bayan rana mai wahala ta motsa jiki ko amfani da mai danshi a darena iya kawo canji mai ban mamaki ga yadda muryarka take ji da sauti. Muryarka sana'arka ce. Kare ta, kuma za ta yi maka hidima a lokacin da ta fi muhimmanci.

] Muryar ita ce kayan aiki mafi mahimmanci da ke akwai. Dole ne ku kula da shi, kuma wannan ya haɗa da sanin lokacin da za ku daina amfani da shi. Renée Fleming, soprano

Ta bin waɗannan ƙa'idodin, za ka iya shiga kowane ɗakin sauraro da tabbaci cewa ka shirya da kyau a cikin aiki da kuma hutu. Kai na gaba zai gode maka. Ka yi la'akari da raba wannan labarin tare da abokan mawaƙa ko buga shi a matsayin tunatarwa don sake zagayowar sauraronka na gaba.