Labarai

Yawancin masu gina jiki suna yin watsi da mahimmancin numfashi a cikin aikin motsa jiki, wani lokacin kuskuren numfashi ne ya sa mu kasa ci gaba.A lokaci guda za a sami mummunan halayen, irin su dizziness, hypoxia da sauransu.Sau da yawa fiye da haka, za mu ji cewa muna rasa makamashi da sauri lokacin da muke motsa jiki, kuma ƙarfin ba zai iya kaiwa matsayi mafi girma ba, don haka za a rage matakin horar da mu.Don haka numfashi muhimmin bangare ne na motsi.

Koyi numfashi a hanyar da ta dace cikin haƙuri na ɗan lokaci kuma nan ba da jimawa ba za ku ƙware waɗannan dabarun numfashi.

Numfashi ba tare da motsin oxygen ba

Don motsa jiki na inji, ɗauki dogon numfashi yayin yin nauyi mai sauƙi, sannan fara da fitar da numfashi idan kun gama.Tsarin raguwa yana shaka.Lura cewa lokacin aikin ya kamata ya kasance daidai da lokacin numfashi.Gabaɗaya, farkon aikin shine daƙiƙa 1, don haka yana da daƙiƙa 1 don numfashi.Yawanci yana ɗaukar kusan daƙiƙa 2 kafin a dawo da shi, wanda ke nufin yana ɗaukar kusan daƙiƙa 2 don cika iska lokacin da kuke shaƙa, sannan maimaita aikin yayin da kuke numfashi akai-akai.

Idan kana yin motsa jiki mai tsanani, yi amfani da riƙe numfashinka.Yin amfani da shi yadda ya kamata, riƙe numfashinka zai iya inganta wasan motsa jiki kuma yana haifar da haɓakar sautin tsoka.Idan rashin amfani da shakewar da ba daidai ba na iya sa hawan jini ya ragu, yana haifar da dizziness, tinnitus, tashin zuciya da sauran jin daɗi.Hanyar da ta dace don riƙe numfashin ku ba shine yin numfashi mai zurfi ba, amma don fitar da numfashi a hankali da rhythmically.Rike numfashi ba don kowane motsi bane.Dole ne a yi amfani da shi don gudu na ƙarshe ko don matsakaicin nauyi.

Numfashin motsin anaerobic yana ɗaukar siffar numfashi ta baki da hanci lokaci guda.Wannan zai iya ƙara yawan iskar oxygen, inganta aikin da kuma tsawaita tsawon lokacin motsa jiki.A lokaci guda, yana rage juriya na iska na numfashi na numfashi kuma yana sa tsarin numfashi ya fi dacewa.

Shirin gina tsoka don motsa jiki na anaerobic

Motsa jiki na anaerobic yana nufin saurin motsi da matsananciyar motsi na tsokoki a cikin yanayin "rashin iskar oxygen".Yawancin motsa jiki na anaerobic suna da nauyi mai yawa da kuma motsa jiki na nan take, don haka yana da wuya a daɗe kuma gajiya yana jinkiri.Babban halayen motsa jiki na anaerobic shine cewa yawan iskar oxygen yayin motsa jiki yana da ƙasa sosai.Saboda gudun yana da sauri kuma ƙarfin fashewa yana da zafi sosai, sukari a cikin jikin mutum ba shi da lokacin da za a rushe ta hanyar iskar oxygen, kuma dole ne ya dogara da "samar da makamashin anaerobic".Wannan motsa jiki yana samar da lactic acid da yawa a cikin jiki, yana haifar da gajiyar tsoka wanda ba zai iya dadewa ba, ciwon tsoka da ƙarancin numfashi bayan motsa jiki.

Lokacin dawo da tsoka shine sa'o'i 48 zuwa 72, don haka ba shi da tasiri don ci gaba da motsa jiki guda ɗaya har sai ya warke sosai.Gabaɗaya a cikin motsa jiki na manyan tsokoki a lokaci guda akwai ƙananan tsokoki da ke cikin motsa jiki, irin wannan yanayin, idan dai motsa jiki na tsokoki da ke cikin wannan rana shine mafi kyawun tasiri.Yawan ƙungiyoyi da lokutan da ake buƙata: 3 ~ 4 ƙungiyoyi, 6 ~ 10 sau, 3 ~ 4 motsi don manyan tsokoki, da 2 ~ 3 ƙungiyoyi, 8 ~ 12 sau, 2 ~ 3 motsi don ƙananan tsokoki.Manyan tsokoki sun haɗa da: pecs, latissimus dorsi, abs da ƙafafu.Horon farko ya kamata ya dace don rage nauyi, ƙara lamba.