Rashin rai don asarar nauyi

Domin samun sakamako mai mahimmancin rasa nauyi a lokacin wasanni, kana buƙatar numfasawa yadda ya kamata, saboda wannan yana taimakawa wajen saturate dukkan kwayoyin jiki tare da oxygen. Masu kwarewa a cikin wannan tafarkin sun bunkasa numfashi mai kyau don rasa nauyi.

Hanya na numfashi don asarar nauyi

Ka kula da numfashinka ka kuma ƙidaya sau nawa ka sami zurfin numfashi, mafi mahimmanci, darajar za ta zama sifili. Abin takaici, wannan kuskure ne, tun da yake jikin jiki yana da numfashi tare da isasshen oxygen, godiya ga wanda kwakwalwa yake fara aiki mafi kyau, kuma ana aiwatar da matakai na rayuwa. Idan aka ba wannan, ana iya kammalawa cewa zurfin numfashi yana da muhimmanci ga lafiyar lafiya, asarar hasara da tsawon lokaci.

Menene ya kamata tsarin motsa jiki don rasa nauyi?

Don koyon abin da yake numfashi ya kamata a hankali, saboda a nan take kwayoyin baza su canza ba. Na farko, kana buƙatar yin gwaje-gwajen sau ɗaya a mako, wanda za'a tattauna a kasa. Wannan zai zama mataki na farko a cimma wannan burin. An yi amfani da horo mafi kyau a cikin sararin sama, zabi wa kanka wuri mai nisa a wurin shakatawa ko kuma a kusa da wani taga bude. Rashin jiki don asarar nauyi ya kamata ya zama diaphragmatic, amma tare da shigar da kirji, wanda dole ne a fadada.

Gymnastics na numfashi don asarar nauyi

  1. Na farko motsa jiki. Sanya kanka a kasa, kuma sanya hannunka a jiki. Kuna buƙatar fitar da hankali da sauƙi, watsar da huhu daga iska. Exhale har sai ciki yana da mahimmanci sosai. Bugawa ta hanyar diaphragm, a wannan lokacin ya kamata a kwantar da tsokoki.
  2. Na biyu aikin. Kada ku canza matsayi, numfasawa kamar yadda ya yiwu, kuna buƙatar ku ciyar da kimanin 3 seconds a kan wannan tsari, kuma sau 2 more akan fitarwa. Kuna buƙatar rike numfashi tsakanin inhalation da exhalation don 9 seconds. Don samun ikon sarrafa iko na numfashi, sanya hannunka a ciki.
  3. Na uku aikin. Aiki yana kama da na biyu, amma maimakon hannun a ciki, sanya littafi.

Dokokin rasa nauyi tare da taimakon numfashi

  1. A lokacin motsa jiki, saka idanu cikin tsokoki na ciki, ya kamata su yi annashuwa.
  2. Nuna kawai tare da hanci, baki a wannan batu ya kamata a rufe gaba daya.
  3. Exhale ta hanyar karamin rata tsakanin lebe.
  4. Rashin numfashi na Diaphragm yana taimakawa wajen inganta yanayin aiki da kuma bugo da manema labaru.

Akwai hanyoyi masu motsawa don nauyin hasara, wanda ya kunshi nau'o'i daban-daban.

  1. Pam Grout tsarin . Kuna buƙatar lalata diaphragm na 4 seconds. iska ta hanyar hanci da kuma riƙe shi har 16 seconds. Yanzu ya zama dole don fitar da kyau. Sakamako ya kamata ci gaba fiye da wahayi, wanda shine 8 sec. Kwancen jinsin inhalation, exhalation da katsewa shine 1: 4: 2.
  2. Tsarin Strelnikova . Irin waɗannan aikace-aikacen suna taimaka wajen mayar da murya, rasa nauyi kuma kawar da wasu cututtuka. Ma'anar waɗannan darussan shine takaice da maɓallin hanci, lokacin da wajibi ne don ƙuntata tsokoki.
  3. Tsarin Popov . Irin wannan gwajin rage mai, wanda yake a cikin ciki. Kuna buƙatar kunna baya akan bango, saboda haka kashinku baya baya, kuma ciki ya zama annashuwa. Yi numfashi don ka ji damuwa cikin ƙananan baya. A kan fitarwa, danne ka kashin baya a kan bango. Yi maimaita wannan aikin don rana 8.
  4. Tsarin ɗin shine jiki . Wannan tsarin yana haɗa da gwaji da kuma numfashi mai kyau. Akwai ƙungiyoyi guda uku: isometric, isotonic da kuma shimfiɗawa. Bodyflex zai taimake ka inganta lafiyarka kuma ba shakka rasa nauyi.
  5. Kuna iya gwada ƙananan hadaddun kuma zaɓi ayyukan da suka fi so da kuma tasiri gare ku.