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Asalin Ayyuka: Me Ya Sa Ƙarfin Ƙarfin Ba Ya Dace

Kowane mai yin wasan kwaikwayo, ko dan rawa ne da ke tsalle a kan mataki, ko mawaƙa mai riƙe da wani yanayi mai wuya, ko kuma wani mai yin wasan kwaikwayo da ke ba da jawabi a ƙarƙashin hasken wuta, ko kuma wani mai yin kayan aiki da ke riƙe da matsayi mai nauyi yana dogara ne akan jiki wanda zai iya amsawa da daidaito da jimiri. Babban abin da ke tattare da waɗannan nau'ikan duka shine buƙatar sarrafawa, ingantaccen motsi a ƙarƙashin matsi. Wannan kulawar ta samo asali ne daga yanki ɗaya na ilimin lissafi: ƙirar. Kayan aiki mai kyau ba kawai yana samar da tsaka mai ban sha'awa ba; yana haifar da ƙirar jiki, numfashi, daidaito, da juriya ga rauni. A cikin filin da jiki shine kayan aiki na farko, watsi da ƙarfi kamar yadda mawaƙa ke watsi da ƙirar ƙira. Wannan labarin ya bayyana dalilin da ya sa ƙarfin yana da mahimmanci ga masu yin wasan kwaikwayo, yadda yake samar da inganci da tasiri kai tsaye ga tsarin horo na mai zane, da kuma dabarun aiki don haɗa shi cikin tsarin horo na ainihi.

Menene Ƙarfin Ƙarfin?

Ƙarfin ƙwaƙwalwa yana nufin ƙarfin da aka daidaita da ƙarfin tsokoki waɗanda ke daidaita kwarangwal da ƙuƙwalwar ƙuƙwalwa. Wannan ya haɗa da ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa, ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa, ƙwarƙwalwar ƙwar

Kimiyya na Tsayayyar 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

Binciken Biomechanics ya jaddada cewa babban aikin core shine tsayayya da motsi mara kyau na kashin baya da kwandon. Wannan kwanciyar hankali an cimma ta hanyar matsin lamba na ciki (IAP), wanda diaphragm da kwandon kwandon ya haifar ta aiki tare da bango na ciki. Masu yin wasan kwaikwayon da ke da babban ƙarfin core suna kiyaye IAP yayin ayyukan motsi, rage haɗarin ciwon baya da inganta canja wurin ƙarfi zuwa ga ƙashin. Wani binciken 2020 a cikin Jaridar ƙarfi da Kula da Yanayi na FLT:1 ya gano cewa 'yan wasa tare da babban ƙarfin core sun nuna ingantaccen kula da matsayi a ƙarƙashin gajiya a kowane yanayin da mai yin wasan kwaikwayo ya fuskanta yayin dogon horo ko ƙugiya. Wani takarda a cikin 2019: 2 Sports Medicine FLT ya nuna cewa ƙarancin rauni na ƙashin baya ya rage yawan rauni ta hanyar masu yin wasan kwaikwayo a cikin ƙananan matakan yaki, kuma ya sami kashi 45% na masu yin wasan kwaikwayo kai tsaye zuwa ga masu yin wasan kwaikwayo a cikin matakan yaki.

Me Ya Sa Ƙarfin Ƙarfin Ya Dace ga Masu Yin Waƙoƙi

Masu yin wasan kwaikwayo ba 'yan wasa ba ne a ma'anar gargajiya, amma jikinsu suna fuskantar ci gaba, maimaitawa, kuma sau da yawa rashin daidaituwa. Ƙarfin ƙarfin yana ba da fa'idodi masu auna waɗanda ke fassara kai tsaye zuwa wasan kwaikwayo da wasan kwaikwayo.

Ƙara Yanayin Jikinka da Kuma Ƙarfafa 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

Ko wasa cello, tsaye a makirufo, ko rike wani rawa matsayi, da spinal alignment ƙayyade inji yadda ya dace. A rauni core damar da pelvis zuwa mike gaba (a gaban karkata) ko kafadu zuwa zagaye, compressing rib cage da kuma iyakance diaphragm excursion. Strong core tsokoki musamman da transversus abdominis da multifidusaiki a matsayin wani halitta corset, rike da tsaka tsaki kashin baya. Wannan rage gajiya a wuyansa, kafadu, da ƙananan baya, kyale ka ka yi tsawon ba tare da compensatory tashin hankali. A binciken na masu kida na orchestral masu sana'a gano cewa wadanda suka hada da ƙarfafa motsa jiki a cikin warming up rahoton 30% kasa wuya da kafadu zafi a kan watanni shida.

Ƙara Kula da Hatsin Hashi da Nuna Hatsin

Kula da numfashi yana raba masu yin kyau daga manyan. Ga mawaƙa, masu wasan iska, da 'yan wasan kwaikwayo, zuciyar ita ce injin numfashi. Diphragm yana raguwa yayin numfashi, yana tura abun ciki na ciki zuwa ƙasa; transversus abdominis da ƙasan ƙugu sannan suyi tsayayya don daidaita numfashi. Babban ƙirar yana ba ku damar kiyaye daidaitaccen iska, sarrafawa, tsawaita jimloli da ƙara yanayin motsi. Ba tare da haɗin kai ba, numfashi ya zama m da ƙuƙwalwa, rage haskakawa da haɓaka gajiya ta murya. Wannan haɗin murya yana da mahimmanci sosai cewa masu koyar da murya yanzu suna haɗa Pilates ko yoga a matsayin horo na yau da kullun ga ɗaliban su.

Hana Raunin da Kuma Tsawon Rayuwa a Aikinka

Magungunan wasan kwaikwayo na nuna cewa sama da kashi 50% na mawaƙa suna fuskantar rikice-rikice na tsoka da ke da alaƙa da wasan kwaikwayon a wani lokaci. Masu rawa suna da irin wannan yawan rauni na baya da kugu, tare da nazarin da ke nuna yawan rauni na shekara-shekara tsakanin 40% zuwa 80%. Rashin ƙarfi na asali yana ba da gudummawa ga waɗannan raunin ta hanyar ba da izinin motsa jiki na baya, rashin ɗaukar abin mamaki, da rashin daidaiton tsokoki. Rashin ƙarfi yana rage nauyin tsarin aiki kamar faifai da haɗin gwiwa, yana rage haɗarin ɓarkewar faifai, sciatica, da tendonitis. Ga masu wasan kwaikwayo waɗanda ƙwarewarsu ta dogara da lafiyar jiki, horo na asali wani nau'i ne na inshora wanda ke ba da riba na shekaru da yawa.

Daidaitawa, Tsayayya, da Kuma Cikakken

Ƙarfin core shine tushen daidaito. Lokacin da kake motsa nauyinka yayin juya rawa, ka karkata don isa ga babban sautin, ko kuma ka yi aiki a kan mataki, tsokoki na tsakiya suna kunnawa don kula da daidaito. Wannan kwanciyar hankali yana ba ka damar aiwatar da motsi daidai ba tare da yin rawar jiki ko yin watsi da tushe na tallafi ba. Hakanan yana haɓaka proprioceptionhannun inda jikinka yake a sarariwanda ke da mahimmanci ga aikin ƙungiyar da kuma sanin sararin samaniya a kan mataki. Masu rawa waɗanda ke yin aikin daidaitaccen tsakiya na yau da kullun suna nuna ingantaccen daidaiton ƙafa ɗaya da rage ROM a cikin juyawa mara sarrafawa.

Ƙara Ƙarfi da Ƙarfi

Yin wasan kwaikwayon yana buƙatar samar da makamashi mai ɗorewa a cikin minti zuwa awanni. Gajiya ta asali tana farawa da sauri lokacin da tsokoki suka raunana, yana haifar da biyan kuɗi wanda ke haɓaka yawan iskar oxygen da nauyin tunani. Ta hanyar daidaita zuciyar don jimrewa da tsawan raguwa mai ƙarancin ƙarfi, kuna adana makamashi don magana da fasaha. Nazarin 2021 akan mawaƙa masu son yin wasan kwaikwayo ya gano cewa waɗanda ke da ƙarfin ƙarfin ƙarfin zuciyar da ya fi girma sun ba da rahoton 20% ƙasa da ƙarfin gwiwa a lokacin atisayen minti 45, suna riƙe da daidaiton yatsunsu da ingancin sautin fiye da takwarorinsu masu rauni.

Ka Yi la'akari da Ƙarfinka: Gwaje-gwajen 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

Kafin ka soma horo, ka san inda kake tsaye. Waɗannan gwaje-gwaje guda uku za su iya nuna kasawarka kuma su taimaka maka ka soma.

  • FLT:0]]Plank Hold: ɗauka matsayin allon hannunka tare da madaidaiciya daga kai zuwa tuddai. Lokaci nawa zaka iya riƙewa ba tare da kugu ba ko tashi.
  • Matattu Bug Floor Press: FLT:1 Ku kwanta a baya tare da hannayenku da aka miƙa zuwa rufin kuma ku lankwasa gwiwoyinku a digiri 90. Latsa ƙananan baya a ƙasa. Idan ba za ku iya ajiye baya a kwance yayin da kuke saukarwa da ɗaga hannu da kafafu a hankali ba, zurfin zuciyarku yana buƙatar kulawa.
  • Tattalin Arziki na Ƙafafu tare da Kula da Ƙafafu: Tsaya a kafa ɗaya kuma ka yi jinkirin motsa gwiwa zuwa digiri 90 yayin da kake riƙe da kwandon ka a tsaye. Idan ka yi rawar jiki sosai ko kuma kwandon ka ya karkata, ƙimar core ba ta da ƙarfi.

Ka yi waɗannan gwaje-gwajen kowane mako huɗu zuwa shida don ka lura da ci gabanka.

Ƙarfin Horon: Amfanin da Ya dace

Masu Waƙoƙi da Masu Waƙoƙi

Taimakon numfashi yana da mahimmanci. Babban ƙwaƙwalwar yana ba ka damar kiyaye daidaitaccen, daidaitaccen iska ba tare da taɓarɓare wuyanka ko kafadu ba. Aikin kamar allon da kwari mai mutuwa kai tsaye suna koyar da daidaita IAP tare da numfashi, yana sa sarrafa numfashi ya zama mai sauƙi. Yawancin malamai na murya suna ba da shawarar "Pilates numfashi" ko "numfashi na zombie" don shiga cikin ƙananan ciki yayin raira waƙa. 'Yan wasan iska suna amfana daga daidaitaccen core don tallafawa nauyin kayan aiki da kuma kula da bude kogon rib.

Masu rawa

Masu rawa suna dogara ne akan ƙarfin core don juyawa, tsalle, da daidaitawa. Ikon riƙe passé ko arabesque yana buƙatar kwanciyar hankali na core don hana ƙuƙwalwar ƙuƙwalwa daga juyawa. Ƙarfin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙu, wanda ke haifar da ƙananan ƙarfin baya. Takamaiman motsa jiki na anti-juyawa, kamar latsa Pallof, suna taimaka wa masu rawa su kasance masu ci gaba yayin juyawa da ɗagawa. Nazarin daga Jaridar Dance Medicine & Science FLT: 1 ya gano cewa masu rawa waɗanda suka kammala shirin daidaitawar core na makonni shida sun haɓaka tsayin tsalle da kashi 7% kuma sun rage rawar jiki ta gefe da kashi 15%.

Masu Yin Wasannin Wasanni da Masu Jawabi

Tsinkaya, murya, da kuma bayyana motsin rai duk sun dogara da wani shakatawa amma mai aiki. 'Yan wasan kwaikwayo sau da yawa suna buƙatar riƙe matsayi na jiki yayin da suke ba da tattaunawa mai rikitarwa. Ƙarfin core yana tallafawa kogon huhu don ingantaccen ƙarfin huhu kuma yana ba da damar diaphragm ya motsa cikin yardar rai. Yaƙin mataki yana buƙatar hanzari, tashin hankali na gaggawa inda haɗin gwiwar ke hana rauni. Yawancin shirye-shiryen horar da wasan kwaikwayo yanzu sun haɗa da aikin core a matsayin ɓangare na ayyukan warming jiki.

Masu Wasa da Ƙaho da 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

Masu wasan kwaikwayo na igiya sau da yawa suna zaune ba daidai ba, wanda ke haifar da rashin daidaituwa na core. Cellists da guitarists suna amfana daga daidaitawar core don kiyaye matsayi mai tsawo yayin da suke sakin makamai. Masu bugun jini suna buƙatar ƙarfin core don bugun jini da maimaitawa mai sauri, tare da core yana aiki a matsayin mai motsawa na farko don hanzari na hannu.

Matsalolin 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 Ƙarfin

Duk da muhimmancinsa, masu yin wasan kwaikwayo da yawa suna gwagwarmaya don haɓaka da kula da ƙarfin tushe saboda takamaiman cikas:

  • Tsayawa na tsayi: Zauna a kan piano ko tsaye yayin wasa kayan aikin iska na katako na tsawon awanni na iya gajiyar da ƙwayar, yana ƙarfafa jingina da kuma matsayi na gaba. Yana karya kowane minti 20 tare da taimakon saurin kunna ƙwayar.
  • FLT:0]]Kwanakin kwalliya na yau da kullun: Masu wasan violin suna ɗaukar kayan aiki a gefe ɗaya, suna haifar da rashin daidaituwa na juyawa. Masu rawa galibi suna son kafa ɗaya, wanda ke haifar da rauni na gefe ɗaya.
  • Bayyana zurfin tsokoki: [1] Yawancin masu yin aiki suna horar da abs masu ganuwa (rectus abdominis) kawai ba tare da magance transversus abdominis da kwandon kwandon ba, waɗanda ke da mahimmanci ga kwanciyar hankali.
  • Aikin motsa jiki ba tare da dawowa ba: {FLT: 0} Muscles na core suna buƙatar hutawa kamar kowane tsoka na kashin baya. Aikin motsa jiki mai tsanani ba tare da motsa jiki ba zai iya haifar da amfani da yawa.

Ayyukan Ƙarfafawa na Musamman da Za a Yi wa Masu Yin Aiki

Don gina ƙarfin jiki, ka mai da hankali ga motsa jiki da ke ƙalubalanci kwanciyar hankali, juyawa, da kuma daidaita numfashi. Yi waɗannan aƙalla sau uku zuwa huɗu a mako, ka haɗa su cikin warming up ko sanyaya. Ya kamata a yi kowane saurin a hankali tare da kula da numfashi.

  1. FLT:0]]Plank tare da Tasirin Hashi: Ka riƙe allon gaban hannu. Ka numfashi sosai, ka faɗaɗa kwandon rib a gefe; ka numfasa gaba ɗaya, ka jawo ƙusa zuwa kashin baya. Ka riƙe na tsawon 3060 seconds, ka riƙe madaidaiciya daga kai zuwa hawan. Ka ci gaba zuwa allon gefe don obliques, riƙe 2030 seconds a kowane gefe.
  2. Bird-Dog: Daga hannaye da gwiwoyi, mika hannun dama da kafa ta hagu a lokaci guda, yana yin hutu na tsawon numfashi biyu. Mai da hankali kan kiyaye kugu da kafadu a murabba'i. Yi maimaitawa 810 a gefe. Wannan motsa jiki yana inganta daidaitawar jiki da kwanciyar hankali na kashin baya, yana amfana kai tsaye daga matsayin aikin rashin daidaito.
  3. Matattu Bug: Ku kwanta a baya tare da hannayenku da aka shimfiɗa zuwa rufin, gwiwoyi sun lankwasa digiri 90. Sannu a hankali ku saukar da hannun dama da ƙafar hagu zuwa kasa yayin da kuke riƙe da ƙananan baya a mat. Ku koma farawa. Yi maimaitawa 812 a kowane gefe. Wannan yana da kyau sosai don koyar da rarrabuwa na gabobin daga cikin ƙashin.
  4. FLT:0]]Pallof Press: Ƙara wani band a tsayin kirji, tsaya a gefe, kuma ka ja da band a cikin hannayenka biyu. Latsa hannayenka gaba, yana tsayayya da juyawa. Ka riƙe na sakan 2, sannan ka dawo. Yi maimaitawa 10 a kowane gefe. Wannan motsi na anti-juyawa yana da mahimmanci ga masu yin asymmetrical.
  5. Superman (Flanks): (Flanks: 1) Ka kwanta fuska a ƙasa tare da hannayenka a saman. Ka ɗaga hannayenka, kirji, da kafafu a fewan inci daga ƙasa, ka riƙe na 23 seconds. Ka mai da hankali kan amfani da ƙashin baya, ba kawai hannayen ba. Wannan yana daidaita ƙashin gaban da aka ci gaba da ci gaba da yawa. Yi maimaitawa 810.
  6. Hatsin wuta (Kapalabhati): Daga wurin zama mai dadi, yi numfashi mai zurfi, sannan ka numfasa ta hanci yayin da kake jan ƙusa. Bari numfashin ya zama mai aiki. Yi sake zagayowar 2030. Wannan fasaha ta numfashi ta yoga kai tsaye tana horar da ikon diaphragmatic da haɗin kai. Hakanan yana kwantar da hankali ga tsarin jijiya kafin wasan kwaikwayon.
  7. Tsaya tare da ƙafafun kafafu a gefe. Sanya hannayenku a kan ƙananan ciki. Hashi kuma bari ciki ya faɗaɗa; numfashi gaba ɗaya yayin da kuke jan ƙugiya zuwa kashin baya, kuna jin zurfin ƙwayar shiga. Ci gaba da raguwa na sakan 3, sannan ku saki. maimaita sau 10. Ana iya yin wannan a hankali tsakanin sassan a kan mataki.

Don masu yin wasan kwaikwayo tare da takamaiman matsaloli kamar ƙuntatawa a cikin kugu ko ciwon baya, tuntuɓi masanin ilimin lissafi wanda ya fahimci fasahar wasan kwaikwayo.

Ka Ƙulla Ƙarfinka a Ayyukanka

Ka haɗa waɗannan dabarun cikin rayuwarka ta yau da kullum:

  • A lokacin da kake warming up da murya ko gudu a cikin sikelin, a hankali ka jawo ƙafarka zuwa ga kashin baya ba tare da riƙe numfashinka ba. Wannan yana kunna transversus abdominis. Yi aiki da shi yayin da kake motsa jiki kamar tafiya don gina al'ada.
  • Bayanin Postural: Lokacin da kake zaune ko tsaye yayin motsa jiki, yi tunanin igiya tana dauke da kambi na kanka. Ka sanya ƙashin ƙafarka a hankali don hana ƙashin ƙafarka. Duba matsayinka kowane minti 10 kuma sake saitawa idan ya cancanta. Yi amfani da madubi ko rikodin kanka don gyara kanka.
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  • Yi amfani da numfashi a matsayin kayan aiki: Yi amfani da numfashi na uku (ƙananan ciki, kogon huhu, babban kirji) don yin aiki da hankali da diaphragm da ciki. Yi wannan kwance, sannan yayin zaune a cikin matsayi na aiki, sannan a ƙarshe yayin aiwatar da aikinka. Yana horar da tsarin jijiya don kula da haɗin kai a ƙarƙashin damuwa.
  • Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa: Ƙarfafawa:

Abinci da Kuma Warkewa: Tallafawa ga Lafiya ta Musamman

Aikin tsokoki na tsakiya yana rinjayar abinci mai gina jiki, ruwa, da barci. Masu yin wasan kwaikwayo sukan yi watsi da waɗannan ginshiƙai, suna mai da hankali ne kawai ga aikin fasaha.

  • Hidration: Ko da rashin ruwa mai laushi yana rage ƙarfin tsokoki kuma yana haɓaka ƙarfin da aka ɗauka. Sha ruwa a duk lokacin motsa jiki, ba kawai a lokacin hutu ba.
  • Flat na furotin: Flat na furotin yana tallafawa gyaran tsoka da daidaitawa.
  • Rashin barci: Rashin barci yana faruwa a lokacin barci mai zurfi. Masu yin wasan kwaikwayo tare da jadawalin rashin daidaito ya kamata su ba da fifiko ga tsabtace barci, duhu, dakin sanyi, lokacin bacci mai daidaito don tabbatar da gyaran kwayoyin da suka dace.
  • Active Recovery: Kyakkyawan yoga, tafiya, ko sakin kai-myofascial (ƙwallon kumfa) a cikin ranakun hutu yana kiyaye motsi ba tare da gajiyar da ƙwallon ba.

Amfanin da Zai Yi a Tsawon Lokaci: Fiye da Lafiya ta Jiki

Ƙarfin ƙwaƙwalwa yana ba da riba wanda ya faɗaɗa zuwa fannoni na tunani da fasaha. Lokacin da kake da kwanciyar hankali na jiki, zaka iya sakin tashin hankali na tsoka wanda ba dole ba, yana ba da damar haɓaka haɓaka motsin rai. Rage rashin jin daɗin jiki yana rage damuwa game da aiki, saboda ba za a shagaltar da ku ta hanyar ciwo ko gwagwarmayar numfashi ba. A tsawon shekaru, kula da ƙwaƙwalwar ƙwaƙwalwa mai ƙarfi yana hana matsalolin da ke haifar da ƙarancin ƙarancin ƙarfi 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

Ƙari ga haka, ƙarfin zuciya yana taimaka wa mutum ya warke. Bayan ya yi aiki sosai, ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun

Ƙididdiga na Yanayin da Ake Faru Game da Horar da Ƙananan Ƙwarewa

  • Tasiri: Crunches shine mafi kyawun motsa jiki na asali. [ Gaskiya: Crunches galibi suna niyya ne ga gashin ciki na kai tsaye kuma suna iya matsawa wuyansa da kashin baya. Ba su da amfani sosai ga tsokoki masu zurfin daidaitawa waɗanda masu yin aiki suke buƙata.
  • Labari: Maƙarƙashiya mai ƙarfi yana nufin samun ciki mai ɗorewa. Gaskiya: ƙarfin core yana game da aiki, ba bayyanar ba. rarraba kitsen jiki da kwayoyin halitta sun ƙayyade yawancin abs masu bayyane. Mai rawa tare da babban adadin kitsen jiki na iya samun kyakkyawan kwanciyar hankali na core.
  • Tasiri: Dole ne a yi horo na core kowace rana don samun mafi girman amfani. Gaskiya: Kayan yana da ƙwayoyin tsoka; yana buƙatar hutawa da farfadowa. Sessions biyu zuwa huɗu a mako, haɗe tare da alamun matsayi yayin motsa jiki, ya isa.
  • Tasiri: Ayyukan motsa jiki na asali sun bambanta da aikin wasan kwaikwayon. Gaskiya: Ya kamata a haɗa haɗin gwiwar core a cikin kowane motsi da kuka yi, daga tsayawa zuwa raira waƙa zuwa nuna alama. Ya zama al'ada, ba ƙari ba.

Ƙarshen

Ƙarfin ƙarfin ba wani abu ne mai ban sha'awa ga masu yin wasan kwaikwayo ba; yana da muhimmin ɓangare na fasaha mai dorewa. Daga sarrafa numfashi da matsayi zuwa rigakafin rauni da jimiri, fa'idodin suna da ma'ana kuma nan take. Ta hanyar fahimtar ilimin da ke bayan kwanciyar hankali, daidaita motsa jiki zuwa horo, da haɗa haɗin kai mai hankali cikin aikinku, kuna gina jiki wanda zai iya biyan bukatun sana'arku na shekaru masu zuwa. Farawa kaɗanzaɓi motsa jiki biyu ko uku na asali kuma ku aikata su na wata ɗaya. Ka lura yadda numfashin ku, daidaitawa, da amincewar ku ke inganta. Ayyukanku za su gode muku.

Don ƙarin karatu, bincika albarkatu daga ungiyar Magungunan Fasaha ta Fasaha ta Fasaha da kuma binciken kan horar da mawaƙa na farko . Hakanan la'akari da aikin masana haɗin murya da jiki na FLT:5]] don zurfin haɗin kai tsakanin asali da wasan kwaikwayon. Hukumar Kula da Lafiya da Ayyuka ta Duniya kuma tana ba da ƙa'idodi masu tushe don lafiyar fasahar wasan kwaikwayo.