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Halin Da Za A Yi Na Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Jimiri a wasan jan ƙarfe ba kawai batun ƙarfin iko baneshi ne daidaitaccen ilimin lissafi wanda ya shafi tsokoki na ƙuƙwalwar ƙuƙwalwa, tsarin numfashi, da daidaitawar ƙwayar jijiya. Ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa ta ƙunshi ƙananan ƙwayoyi kusan dozin biyu a kusa da bakin, gami da orbicularis oris, buccinators, da mentalis. Waɗannan tsokoki dole ne su ci gaba da raguwa mai sarrafawa na tsawan lokaci yayin tallafawa daidaitaccen iska. Ba tare da daidaitaccen yanayi ba, micro-ruwa, tarin lactic acid, da ischemia na iya saitawa, yana haifar da "faduwa" na inganci da kwanciyar hankali bayan dogon wasa. Fahimtar waɗannan tushe yana taimaka muku kusanci horo na jimiri tare da madaidaicin haɗin horo da haƙuri.

Hakanan mahimmancin tsarin numfashi ne. Diaphragm, waje da ciki na ciki, da tsokoki na numfashi na kayan aiki dole ne suyi aiki tare don samar da iska mai ƙarfi da inganci. Lokacin da kowane ɗayan waɗannan tsokoki ya gaji, tsarin ramawa yakan bayyana a cikin kafadu da wuyansa wanda ke haifar da tashin hankali da ƙarin ɓarkewar makamashi.

Bayan yin aiki da jiki, akwai kuɗin da ake kashewa a aikin jiki. Yin aiki na dogon lokaci zai iya ƙona adadin kuzari mai yawa, ya rage ƙarfin lantarki, kuma ya rage ƙarfin tunani.

Tsarin Ƙarfafawa don Yin Wasan Wasanni

Warming up shine mafi mahimmancin abu na zaman motsa jiki na jimiri. Warming up da sauri ko babu shi yana saita yanayin ga gajiya da rauni na farko. Warming up mai zurfi ya kamata ya ɗauki tsakanin minti 15 zuwa 25 kuma ya ci gaba daga motsa jiki mai ƙarancin ƙarfi zuwa matsakaici. Manufar ita ce ƙara yawan jini zuwa tsokoki na ƙuƙwalwa, ƙarfafa tsarin numfashi, da kuma daidaita hankali zuwa aiki mai ma'ana.

Mataki na Ɗaya: Yin Murmushi da Kuma Yin Murmushi

Fara da yin buzzing kyauta (buzzing tare da lebe kawai, babu murya) na minti biyu zuwa uku. Fara a kan wani m sautin a cikin tsakiyar rajista da kuma bincika sauki sirens sliding daga low to high da baya. Wannan yana kunna lebe nama da kuma fara neuromuscular daidaitawa ba tare da juriya na murya ko kayan aiki. Bi wannan da murya buzzing. Buzz sauki alamu: dogon sautunan, m arpeggios, da biyar-nute sikelin. Ka kiyaye da karfin da kuma kauce wa tilasta sauti.

Mataki na Biyu: Sautin Sauti Mai Tsawo a Fasali

Canja wurin kayan aiki tare da sautunan dogon a cikin matsakaiciyar rijista. Ka riƙe kowane sautin na tsawon sakan takwas zuwa goma sha biyu a matakin motsa jiki mai ƙarfi, mai da hankali kan daidaitaccen iska mai sarrafawa. Kada ka yi amfani da vibrato yayin waɗannan motsa jiki. Saurari madaidaiciya, mai daidaitaccen sautin daga kai hari zuwa saki. Sannu a hankali ka faɗaɗa zangon: kunna sautunan dogon sautin zuwa ƙananan sautunan kuma har zuwa tsakiyar zangon. Guji yin rijistar tsananin girma ko ƙananan har sai tsokoki sun shirya sosai yawanci bayan mintuna goma na farko.

Mataki na Uku: Rashin Sanya Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar Fuskar

Abubuwan da ke sa a yi magana da baki suna da muhimmanci don gina haɗin kai da sassauci a cikin ƙuƙwalwar. Fara da sauƙi mai sauƙi a kan wani ɓangare ko na uku, kamar sautin biyar na farko na jerin jituwa. Yi hankali da gangan, sauraron haɗin kai ba tare da ɓarkewar sauti ba. Sannu a hankali fadada tazarar zuwa octaves ko fiye. Mabuɗin shine kiyaye daidaitattun saurin iska da kwanciyar hankali na ƙuƙwalwar a duk lokacin motsi. Yi niyyar minti biyar zuwa bakwai na aikin ƙuƙwalwar. Yi amfani da metronome saita zuwa 6072 bpm don kiyaye kanka gaskiya.

Mataki na Huɗu: 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 Ƙ

Ka gama da yin motsa jiki da motsa jiki na yin magana da harshenka. Ka yi wasa da sautin da ba a haɗa shi ba a kan sautin guda ɗaya, sa'an nan kuma ka yi wasa da harshenka da sauƙi. Ka sa harshenka ya kwantar da hankula kuma ka yi ƙoƙari sosai. Wannan zai sa ka yi aiki sosai a aikin da za ka yi ba tare da ka yi wa tsokoki nauyi ba kafin ka fara babban taro.

Tsarin Homa da Taimako na Ruwa

Hema ita ce hanyar yin wasa, kuma sarrafa numfashi shine watakila mafi girma a cikin ƙarfin jimiri. Hema mai inganci yana rage ƙarfin tsoka, yana daidaita samar da sautin, kuma yana hana gajiya ba zato ba tsammani.

Abubuwan Da Ke Sa Hatsarin Hatsarin Hatsarin Hatsarin Hatsarin Hatsar

Hatsin numfashi na diaphragmaticwanda ake kira numfashi na cikiyana da haɗuwa da raguwa zuwa ƙasa na diaphragm, wanda ke haifar da matsin lamba a cikin kwandon kirji kuma yana jawo iska zuwa ƙananan huhu. Don gwada kanka: kwanta a baya tare da hannu ɗaya a cikin ciki da ɗaya a kirjinka. Hatsin ciki da jin ciki yana tashi da farko, sannan a bi shi da faɗaɗa gefen ɓawon. Kirtani ya kamata ya kasance a hankali. Wannan tsarin yana haɓaka yawan iska yayin da yake kiyaye wuyansa da tsokoki na kafada. Yi wannan na minti biyar kowace rana, daban daga kayan aikinka.

Ayyukan da Za Su Taimaka Maka Ka Rana

Idan ka iya numfashi a cikin wani yanayi, ka yi amfani da shi don yin wasa. "Hoshin sausa" ko "sussing" motsa jiki yana da kyau: numfashi mai zurfi don ƙidaya huɗu, sa'an nan kuma numfashi a kan sarrafawa "ss" sauti na goma sha shida zuwa ashirin ƙidaya. Ka riƙe iska a hankali da gangan. Kada ka bari ƙidaya ta ɓace a ƙarshen. Ka maimaita wannan tsari sau biyar, a hankali ka faɗaɗa numfashi zuwa ƙidaya talatin. Wannan yana gina ƙarfin jimlar da ake buƙata don dogon jimloli da kuma ci gaba da wucewa.

Lokaci na numfashi

Ƙarfi kuma ya dogara da ingantattun numfashi. Saurin, shiru, da zurfin numfashi tsakanin jimloli suna kiyaye ƙarfi da rage farashin makamashi na numfashi. Yi aiki da ɗaukar numfashi mai yawa a cikin bugun jini a cikin saiti ɗaya a matsakaici (mm = 80) ba tare da numfashi ba. Ya kamata a ɗauki iska ta kusurwoyin bakinka, ba ta tsakiyar ba, don haka ƙofar ta kasance a kafa. Wannan ƙwarewar da kanta na iya ƙara minti talatin na jimiri mai amfani ga zaman motsa jiki ta rage lokacin dawo da ake buƙata tsakanin jimloli.

Ƙarfi da Ƙarfi a 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

Ƙarfin ƙuƙwalwa yana da haɗari mai yawa wanda dole ne ya ci gaba da raguwa na isometric na tsawon lokaci. Ba kamar ƙwayoyin hannu ko kafa ba, waɗanda ke motsawa cikin motsi, ƙwayoyin ƙuƙwalwa suna riƙe da matsayi mai ƙarfi yayin da iska da harshe ke yin aikin. Wannan yana sa su zama masu saurin gajiya. Magani shine haɗuwa da motsa jiki na ƙarfafawa, aiki mai sauƙi, da hutawa ta dabarun.

Ƙarfi Mai Tsawo a Wurin Koyar da Ƙarfi

Sautin dogon yana aiki a matsayin babban motsa jiki na juriya don ƙuƙwalwar ƙuƙwalwa. Lokacin da aka yi aiki a matakan motsi daban-daban, suna kwaikwayon nauyin da aka samu a cikin kundin kida da na solo. Yi aiki da sautin dogon a piano, mezzo-forte, da forte na tsawon dakika goma, goma sha biyar, da ashirin. Kula da jin daɗin aikin tsoka.Ya kamata ya kasance mai daidaito, ba kama ko rawar jiki ba. Idan kun ji rawar jiki ko jin "clamping", rage ƙarfin kuzari ko tsawon lokaci.

Ƙarfafa Ƙarfafawa da Ƙarfafawa

Ƙara motsi mai motsi zuwa sautunan tsawo yana gina jimiri da iko. Yi wasa da dogon sautin farawa a piano, crescendo zuwa forte a cikin sakan takwas, sannan ya koma baya zuwa piano. Wannan yana buƙatar daidaitaccen tsoka. maimaita wannan tsari a kan matakai da yawa a cikin rijistar tsakiya. Wannan motsa jiki ne mai ƙalubale; iyakance shi zuwa maimaitawa biyar zuwa goma a kowane zaman.

Maganar da Ta Yi Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

Muryar murya wani motsa jiki ne mai tsayayya wanda ke keɓe bakin kuma yana tilasta shi ya yi aiki sosai fiye da yadda yake yi a kan kayan aiki. Yi amfani da muryar murya ko kawai murya a hannunka. Yi gajeren motsa jiki, sarrafawa: ma'auni biyar, arpeggios, da sautunan sauƙi. Ka kiyaye murya a fili kuma a tsakiyar. Saboda juriya ya fi girma, iyakance zaman murya zuwa minti biyar zuwa bakwai. Yin wuce gona da iri na iya haifar da tendonitis ko gajiya daga lebe. Lokacin da aka haɗu da aikin kayan aiki, muryar murya ta hanzarta samun ƙarfin ƙarfi ba tare da ƙara ƙarfin ƙarfin ƙarfin ba.

Hutu da Warkewa a Cikin Zaman

Ƙarƙashin ƙuƙwalwa suna da yawa daga cikin nau'in I (mai jinkirin juyawa), wanda ke nufin suna dawowa da hankali. Dokar amfani ta yatsan ita ce a huta don lokaci guda kamar yadda kuke wasa yayin aiki mai ƙarfi. Ga kowane minti biyu na dogon sauti ko ƙarancin ƙarancin, ɗauki minti biyu na cikakken hutawa. Ka sa kayan aiki, ka girgiza hannunka, ka mirgine kafadu, ka numfashi. Wannan tsarin micro-ruwanci yana hana gajiya da aka tara kuma yana ba ka damar yin aiki na tsawon lokaci gaba ɗaya.

Ƙarfin Zuciya da kuma Mai da Hankali

Ƙarfin jimiri na zahiri da jimiri na tunani suna da nasaba. Ƙarfin da ya fi dacewa zai yi tuntuɓe idan hankali ya yi yawo ko kuma idan sanyin gwiwa ya fara. Ƙarfafa jimiri na tunani tsari ne da gangan kamar na jiki, kuma ya cancanci a mai da hankali a cikin shiri na aiki.

Yadda Za a Yi Sauraron da Ya Dace da Hanyar Pomodoro

Aikin Pomodoroya saba da minti ashirin da biyar na aiki mai ma'ana sannan minti biyar na hutawaya dace da aikin jan ƙarfe. A lokacin toshewa, kuna kula da takamaiman manufa: tsaftace wani ɓangaren fasaha, inganta magana, ko aiwatar da jerin dogon sauti. Ba ku bincika wayarka, duba agogo, ko tunani game da wasu ayyuka. Hutu na minti biyar hutu ne na gaskiya: tashi, tsawa, hydrate, da sake saita hankalinku. Wannan tsari yana hana ƙoshin hankali kuma yana kiyaye kwakwalwa sabo na tsawon lokaci. Yi amfani da lokaci don tilasta tsarin.

Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen Ƙarshen 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

Babban burin kamar "inganta jimiri don motsi na uku" ne mai yawa. Rage su zuwa ƙananan burin. Misali:

  • Manufa a cikin minti goma masu zuwa: kunna sautuna takwas a cikin tsayi a tsakiyar F, kowannensu yana da tsawon dakika goma sha biyu, tare da hutawa na dakika huɗu tsakanin.

    Yin Hankali da Yin Ayyuka da Ba Su Da Ɗaya

    Yin aiki da yawa shi ne abokin gaba na jimiri. Sa'ad da kake motsa jiki, ka yi aiki. Kada ka saurari kiɗa na baya, ka duba sanarwar, ko kuma ka yi magana tsakanin motsa jiki. Yin aiki da ɗaya yana sa ka fahimci abin da kake yi kuma yana rage yawan aiki. Kafin kowane motsa jiki, ka yi numfashi kuma ka yi niyyar: "Zan yi wannan murya ta bakin da ke motsa jiki da iska mai ƙarfi da kuma bakin da ke kwance". Wannan gajeren al'adar tana ƙarfafa hankalinka kuma tana hana ka motsawa.

    Yadda Za a Yi Gudanar da Rashin Jin Daɗi da Kuma Matsalolin da Suka Kai Ƙari

    Idan ka yi sanyin gwiwa, ka koma baya ka bincika zaman da ka yi: shin ka yi barci da kyau? shin ka yi ruwa? shin ka yi dumi yadda ya kamata? Sau da yawa, matakin da kake gani yana nuna cewa kana bukatar ka daidaita abin da ke faruwa, ba cewa ka taɓa bango ba. Ka rubuta littafin da ke ɗauke da shafi biyu: "Abin da na yi" da kuma "Abin da na lura da shi".

    Yin Aikin Koyarwa na Tsawon Lokaci don Jimrewa

    A cikin wani lokaci na motsa jiki na tsawon lokaci - daga sittin zuwa minti tara - kana bukatar tsari don ka kasance mai amfani. Idan ba ka da tsari, za ka yi aiki sosai a kan ƙofar da wuri ko kuma ka ɓata lokaci a kan maimaitawa ba tare da ka mai da hankali ba.

    Misali na Shirin Yin Aiki na Mintuna 90

    1. FLT:0 Warm-Up (15 min): Free buzz da buzz na bakin (3 min). Sauti masu tsayi a cikin matsakaiciyar rajista (5 min). lebe yana da rauni fiye da biyar (4 min).
    2. Aikin tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da tsayayya da ts
    3. Aikin fasaha (20 min): (FLT: 1) Scale da arpeggios a matsakaici tempi, mai da hankali kan daidaito da kuma numfashi iko (10 min).
    4. Aikace-aikacen kundin (25 min): (FLT: 1) Yi aiki a kan wani yanki ko motsi guda ɗaya wanda ke ƙalubalanci jimiri. Yi wasa a sassa, tare da gajeren hutawa tsakanin maimaitawa (15 min). Yi amfani da dabarun da aka yi a baya (10 min).
    5. Cool-Down (10 min): Sauti masu laushi a cikin ƙananan da matsakaiciyar rajista (5 min).

    Wannan tsarin yana tabbatar da cewa aikin jimiri ya rarraba a cikin zaman, ba a cika shi a cikin minti talatin na farko.

    Abubuwan da Ke Taimaka wa Jimiri

    Abin da kake yi a waje da dakin motsa jiki ne zai sa ka daidaita da kuma yadda za ka warke da sauri.

    Barci da Kuma Warkewa

    A cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci, a cikin wani lokaci,

    Abincin da Zai Sa Mu Ci Gaba da Amfani da Ikonmu

    A tsawon horo ne mai maye gurbin. Jikinka yana buƙatar glucose don jimiri na tsoka da kuma electrolytes don aikin jijiya. Ci abinci mai nauyin carbohydrate sa'o'i biyu zuwa uku kafin motsa jiki, cikakkun hatsi, ko dankali mai dadika haɗa da adadin sunadarai. Guji abinci mai yawan sukari ko carbs mai sauƙi minti talatin kafin wasa; suna haifar da ƙaruwar makamashi da kuma haɗari na gaba. Yayin motsa jiki, sha ruwa a hankali. Idan zaman ya wuce minti saba'in da biyar, yi la'akari da ƙarin electrolyte, musamman wanda ya ƙunshi magnesium da potassium. Ana iya amfani da maganin kafeyin a cikin ƙananan adadin kofin guda ɗaya kafin motsa jikiamma yawan maganin kafeyin yana ƙuntata tsokoki kuma yana lalata ikon motsa jiki.

    Ƙwarewa ta Ƙungiya

    Kyakkyawan motsa jiki a waje da wasa na tagulla kai tsaye yana tallafawa jimiri. motsa jiki na zuciya da jijiya Gudun, keke, iyo inganta ƙarfin huhu da ingancin isar da iskar oxygen. Horar da ƙarfi don ƙuƙwalwa, baya, da kafafu yana inganta matsayi kuma yana rage ƙoƙari da ake buƙata don riƙe kayan aiki. Yoga da Pilates suna da fa'ida musamman ga masu wasa na tagulla saboda suna haɓaka sassauci da sanin jiki yayin rage damuwa. Ka yi ƙoƙari na minti talatin na wani nau'in motsa jiki sau uku a mako. Ba zai gina ƙarfin ƙuƙwalwar kai tsaye ba, amma zai haɓaka ƙarfin jimiri don kula da ingancin wasa na tsawon zaman.

    Ka Guji Matsalolin Jimiri

    Ko da muna da kyakkyawar niyya, wasu kurakurai za su iya hana mu jimrewa.

    Yin Fuska da Alamun "Jirgin Haske"

    Ƙarfin motsa jiki yana faruwa lokacin da ka tura bayan yanayin gajiya mai kyau zuwa ga damuwa ko rauni. Alamu suna da kyau: wani hali na matsawa a cikin jaws, vibrato wanda ya zama ba da son rai ko kuma ya girgiza, asarar cibiyar ci gaba, da kuma jin "taɓawa" da bakin. Lokacin da ka lura da waɗannan alamu, dakatar da nan da nan. Kada ka yi ƙoƙarin "wasa" su. Maimakon haka, ka huta gaba ɗaya na akalla minti biyar. Sa'an nan ka dawo da ƙananan ƙarfi ta hanyar wasa soft dogon sautunan ko buzzingdon ganin idan daidaitawar ta dawo. Idan ba haka ba, gama zaman. zaman da aka yanke da minti goma ya fi kyau fiye da dawowa na kwana uku daga yawan amfani.

    Matsalolin da Suka Shafi Yanayin Yin Ceto

    Lokacin da bakin ya fara gajiya, jiki yana karɓar wasu tsokoki don taimakawa. Wannan sake zagayowar biyan kuɗi yawanci yana farawa a cikin jaws, sannan ya motsa zuwa wuyansa da kafadu, kuma a ƙarshe zuwa hannayensu da makamai. Sakamakon shine tsarin tashin hankali wanda ke haɓaka kashe makamashi da hanzarta gajiya. mabuɗin shine gane farkon matakin a ɗan taƙaitaccen ƙarfi a cikin jawskuma amsa tare da alamar shakatawa. Fitar da kafadu. Taushi da jaws. numfashi mai zurfi. Wannan sake saitawar ƙwayar jijiya sau da yawa yana dawo da inganci ba tare da buƙatar hutu ba.

    Yin watsi da Rashin Zuciya

    Yawancin 'yan wasa suna yin watsi da sanyaya, amma yana da mahimmanci don dawowa. Tsanaki mai kyau a cikin dogon sautin sanyi a kan shimfidar wurare masu dadi da kuma sautin haske yana kawar da ɓarnatar da ƙwayar tsoka daga tsokoki kuma yana ba da siginar tsarin jijiya don canzawa daga yanayin aiki zuwa yanayin dawowa. Ba tare da sanyaya ba, tsokoki suna kasancewa cikin yanayin ɗan raguwa, wanda ke rage ingancin aikin rana ta gaba. Kula da sanyaya ba tare da tattaunawa ba, kamar yadda zafin jiki.

    Ka haɗa Koyarwar Jimiri a Shirye-shiryenka na Dā

    Ƙarfi ba ƙwarewa ba ne; yana tasowa a matsayin samfurin ƙwarewa mai kyau a cikin watanni da shekaru. Hanyoyin da aka kwatanta a nan ba su da sauri su ne tsarin ci gaba mai dorewa. Mafi mahimmanci shine daidaito. Minti goma na aiki na dagewa na kwanaki biyar a mako zai samar da sakamako mai dorewa fiye da zaman marathon a kowane makonni biyu.

    Ka yi la'akari da kiyaye wani takaddun shaida na jimiri. Ka rubuta jimlar lokacin wasa a kowane zaman, matakin wahalar mutum (15 sikelin), da duk wani lura game da gajiya ta tsokoki ko tsarin farfadowa.

    A ƙarshe, ka yi shawarwari da wani malamin ko kuma mai koyarwa da ya cancanta wanda zai iya kallon ka ka yi wasa kuma ya ba da ra'ayoyi game da yanayin tashin hankali da kuma yadda kake aiki.

    Ƙarshen

    Gina jimiri don dogon zaman motsa jiki na tagulla tsari ne mai yadudduka wanda ya haɗu da yanayin jiki, daidaito na fasaha, horo na tunani, da kula da salon rayuwa. Ba batun jure ciwo ba ne ko tilasta maka hanyar da za ka sha wahala. Yana da game da horar da jiki da tunani don aiki yadda ya kamata a ƙarƙashin buƙatu masu ɗorewa. Ta hanyar aiwatar da ladabi na dumi, motsa jiki na goyon bayan numfashi, aikin ƙarfin ƙuƙwalwar ƙuƙu, da dabarun mayar da hankali na tunani a cikin zaman tsari, kuna ƙirƙirar yanayi don samun ci gaba mai ɗorewa. Tare da haƙuri da daidaito, ikon ku na yin wasa na tsawon lokaci, sauti mafi kyau, kuma aikinku zai haɓaka daidai.

    Don ƙarin karatu game da lafiyar mawaƙa da jimiri, la'akari da albarkatu daga Cibiyar Kiwon Lafiya ta mawaƙa da Cibiyoyin Kiwon Lafiya na Kasa game da raunin mawaƙa. Don takamaiman fasahohin jan ƙarfe, Fitar Karfe tana ba da ɗakunan karatu na motsa jiki da zanga-zangar bidiyo, kuma numfashi don Brass yana ba da kayan aiki da aikace-aikacen horo na numfashi.