Table of Contents

Fuskantar wasan kwaikwayon yana ɗaya daga cikin ƙalubalen da suka fi ƙarfin gaske da masu wasan ƙarancin ƙarfe ke fuskanta. Ko kai ɗalibin makarantar sakandare ne da ke hawa mataki don farkon solo ɗinka, babban sauraren kiɗa na kwaleji don babban rukuni, ko kuma ƙwararren mai wasan ƙwallon ƙafa wanda ke shirya don wasan kwaikwayo na farko, haɗuwa da buƙatun jiki da matsin lamba na tunani na iya juya wasan kwaikwayon da aka yi gwaji da kyau. Yanayin musamman na ƙananan kayan aikin ƙarfe da manyan buƙatun iska, buƙatar daidaitaccen sarrafa ƙuƙwalwar ƙuƙwalwar ƙu, da sau da yawa ya fallasa, rawar da suke takawa a cikin rukuni zai iya haɓaka jin tsoro. Amma damuwa ba alama ce ta rauni ko rashin ƙwarewa ba; alama ce ta halitta da za a iya fahimta, sarrafawa, da kuma canza ta zuwa ƙarfin kuzari. Wannan labarin yana bincika dabarun da aka tsara musamman don ƙarancin yanayin ƙwallon ƙafa, ƙarancin aiki, ƙwarewar motsa jiki, da kuma shirya ƙwarewar ƙwallon ƙafa, da kuma ƙwarewar motsa jiki.

Fahimtar Matsalolin Aiki a Cikin Masu 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 W

Fuskar wasan kwaikwayon, wanda aka fi sani da tsoro na mataki ko damuwa game da wasan kwaikwayo na kiɗa (MPA), yana bayyana a matsayin haɗuwa da tashin hankali na jiki (ƙaruwar bugun zuciya, gumi, tashin hankali na tsoka, numfashi mai zurfi) da damuwa na hankali (magana mara kyau, tsoron rashin nasara, bala'i). Ga masu wasa da ƙananan ƙarfe, waɗannan alamun na iya zama masu rikitarwa musamman saboda kayan aikin suna buƙatar babban tallafi na numfashi, kwanciyar hankali, da daidaitaccen aiki. Zuciya mai tsallewa na iya haifar da numfashi mai zurfi, wanda ke haifar da rauni ko rashin ƙarfi. Tashin tsoka a cikin kafadu ko jaws na iya ƙona sauti. Tunani mara kyau na iya haifar da madauki na tunani wanda ke janye ku daga kiɗa kuma yana lalata amincewar ku.

Masu wasa na ƙaramin ƙarfe kuma suna fuskantar takamaiman matsin lamba. A cikin ƙungiyoyi da yawa, tuba ko trombone suna ba da haɗin kai da ƙirar ƙirar ƙira; kuskure na iya jin ƙarancin ɓoyewa fiye da ƙarancin ƙirar ƙira ta ɓangaren ƙira. Bugu da ƙari, girman jiki da nauyin kayan aiki kamar tuba ko bass trombone na iya ƙara jin rauni. Gane cewa waɗannan martani na al'ada ne kuma sun samo asali a cikin tsarin "yin yaƙi ko gudu" na juyin halitta shine mataki na farko na dawo da iko. Maimakon yaƙiyan adrenaline, zaku iya koyon tura shi zuwa kunnawa mai bayyanawa. Bincike ya nuna cewa har zuwa 70% na masu kida masu sana'a suna fuskantar damuwa ta wasan kwaikwayon a wani lokaci, kuma masu kida na ƙaramin ƙarfe ba banda bane. Manufar ba shine kawar da damuwa gaba ɗaya amma don rage tsangwama da amfani da ƙarfinsa.

Shirye-shiryen: Ƙarfin Amincewa

Idan ka san abin da kake yi a ciki da waje, ba za ka yi shakka ba. Amma, yin shiri da kyau ya fi yin amfani da sa'o'i da yawa don yin aiki.

Yin Aiki da Ƙwazo

  • A maimakon ware matakan da suka fi wuya a bazuwar, gudanar da su a cikin kalmomin da ke kewaye don haka an gina ƙwaƙwalwar ƙwaƙwalwar tsoka don duk tsarin kiɗa. Wannan yana hana tasirin "hiccup" inda wani mawuyacin lokaci ya ji ya rabu.
  • Yi amfani da saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin
  • Aikin tunani: A nesa da kayan aikinka, hango kanka wasa da kayan aiki daidai da jin yatsunsu, numfashi, murya. Wannan yana kunna hanyoyin jijiyoyin jiki iri ɗaya kamar aikin jiki kuma ana iya yin sa a filayen jirgin sama, dakunan jira, ko kafin kwanciya.
  • Aikin da ke jan hankali: Kusan gabatar da ƙananan matsin lamba wani metronome mai saurin saurin saurin saurin saurin saurin saurin saurin sautin jama'a, ko wasa don dabba don yin allurar rigakafin kanka da katsewar ranar wasan kwaikwayon.

Yin kwaikwayon Yanayin Ayyuka

Ka yi aiki a ƙarƙashin matsin lamba sau da yawa kafin a yi abin da ya faru. Wannan zai sa tsarinka na jijiya ya daina damuwa da damuwa da ke tattare da kallon.

  • Ka rubuta kanka kamar dai shi ne na karshe dauki. saurari baya gaskiya, amma kuma lura da abin da ji jiki lafiya versus shaking.
  • Yi wasa don ƙaramin, masu goyon baya masu sauraro, abokai, dangi, ko malami. Sannu a hankali ƙara girman masu sauraro. Kalubalanci kanka ka yi wasa a gaban abokan aikinka da kake girmamawa.
  • A lokacin da za a iya yin wasan kwaikwayo, yi aiki a cikin filin wasan kwaikwayon, don haka sauti da shimfidar mataki sun saba. Idan ba haka ba, saurari rikodin wurin kuma kwaikwayi sautinsa a cikin dakin motsa jiki.
  • Yi amfani da kayan aikin motsa jiki: Yi amfani da kayan aikin wasan kwaikwayonku, ku yi tafiya a kan mataki da kuma kashe, ku yi taƙama, ku yi wasa ta hanyar shirinku ba tare da tsayawa ba. Wannan yana gina cikakken rubutun tunani.

Ka San Waƙar da Kyau

Kada ka haddace bayanin kula kawai ka haɗa kalmomin, motsin rai, magana, da kuma yanayin motsin rai. Lokacin da ka fahimci abin da aka rubuta, za a rage abubuwan mamaki. Ka shirya don haɗarin da za su iya faruwa: ƙalubale masu wuya, layukan solo, ko kuma ɓangarori da ke buƙatar jimiri mai ƙarfi. Hanya ɗaya mai tasiri ita ce yin aiki daga kowane wuri a cikin abin da aka rubuta, ba kawai farkon ba. Wannan yana gina tsaro kuma yana rage tsoron "me idan na yi tsalle ko na ɓace?"

Yin "shirye-shiryen yin aiki" a kan takarda tsara numfashi, tsaunuka masu ƙarfi, da kuma mahimman wuraren sauyawa zai iya ƙara ƙarfafa amincewarka.

Hanyar Hema don Yin Jaraba da Kuma Wasan Gasa

Ga masu wasa da ƙananan ƙarfe, numfashi shi ne kome. Hanyoyin numfashi iri ɗaya da ke kwantar da hankula na jijiya suna inganta goyon bayan iska da kuma ingancin sauti. Wannan amfanin biyu ya sa numfashi aiki na musamman, a cikin aikin yau da kullum da kuma a cikin zafin jiki na aiki.

Hatsin numfashi na ciki

Mafi yawan numfashi mai damuwa shine numfashi mai zurfi a kirji, wanda ke ƙara saurin jin tsoro. numfashi na diaphragmatic ya ƙunshi cika cikinka, yana ba da damar diaphragm ya faɗi gaba ɗaya. Yi aiki da kwanciya tare da hannu a cikin ciki; yayin da kake numfashi, hannunka yana tashi; yayin da kake numfashi, yana faɗi. Yi amfani da wannan numfashin don duk wasa, amma musamman kafin ka hau mataki. Yana rage bugun zuciya kuma yana sauya tsarin jijiyarka daga mai tausayi (yaƙi ko gudu) zuwa parasympathetic (hutawa da narkewa).

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Ka yi numfashi har zuwa hudu, ka riƙe har zuwa hudu, ka numfasa har zuwa hudu, ka riƙe har zuwa hudu. Ka maimaita na minti 1. Wannan yana daidaita numfashin, yana rage bugun zuciya, kuma yana ba ka wani abu mai mahimmanci da za ka mai da hankali a maimakon damuwa. Yi amfani da shi a baya-baya ko ma a lokacin hutawa a wasan kwaikwayon. Yawancin 'yan wasa da sojoji masu daraja suna amfani da wannan fasaha don daidaitawa a ƙarƙashin matsi.

Fitarwa da Sannu a hankali da Ƙarfin Ƙarfi

Don magance yanayin "yin yaƙi ko gudu" don numfashi da sauri, yi aiki da numfashi a hankali da kuma ci gaba ta hanyar kayan aiki (tabbatarwa a kan bakin kawai, sannan a kan ƙaho mai cikawa) a kan ƙididdiga 812. Wannan yana horar da jikinka don kula da iska mai iska ko da a ƙarƙashin matsin lamba. Hakanan yana ƙarfafa daidaituwa, goyon baya sauti wanda ke bayyana babban ƙarancin rawa.

Hanyar 4-7-8

Wani bambanci a kan akwatin numfashi: numfashi don 4 ƙidaya, riƙe don 7, numfashi gaba ɗaya don 8. The extended numfashi kunna parasympathetic jijiya tsarin, inganta shakatawa. Wannan fasaha ne musamman da amfani a lokacin da interval breaks ko dogon hutawa a cikin orchestral music.

Dabaru na Tunani da Za Su Ƙarfafa Karfafawa

Kafin ka yi tunani sosai, ka riƙa yin tunani sosai a kan abin da kake tunani.

Magana da Kai da Kuma Sake Tsara Hannu

Ka maye gurbin tunanin bala'i ("Zan sa kaina kunya") da na gaskiya, mai gina jiki ("Na shirya; zan mai da hankali ga kiɗa kuma in raba shi da masu sauraro"). Rubuta tunaninka na yau da kullum da kuma shirya maganganun da suka dace a gaba. Alal misali: "Zuciyata tana bugun wanda ke nufin ina kula kuma na shirya, ba cewa ina kasawa ba".

Ka Mai da Hankali ga Waƙar, Ba Sakamakon Ba

Ka kawar da hankalinka daga yin hukunci (me malami zai yi tunani? Zan sami rawar?) kuma ka koma ga kwarewa ta ji na wasa ƙarin bakin, rawar jiki na kayan aiki, sautin da ke haɗuwa da wasu. Wannan nau'i ne na hankali da aka sani da "flow".

Yin Bimbini da Yin Bimbini

Yin aiki na yau da kullum na hankali ko da minti 5 a rana yana rage damuwa ta asali kuma yana inganta ikon kasancewa a wurin. Yi amfani da aikace-aikace kamar Headspace ko Calm, ko kuma kawai mayar da hankali kan numfashin ku lokacin da hankalinku ya yi yawo. Horar da kwakwalwar ku don komawa zuwa lokacin yanzu yana da mahimmanci a kan mataki. Gwada ɗan gajeren bincike na jiki kafin warming up: lura da tashin hankali a cikin kafadu, jaws, hannayenku, da kuma saki shi da hankali.

Ka Yi Nazarin Yadda Za Ka Yi Nasara

Ka rubuta wasu kalmomin kamar "Ina shirye in raba", "Na yi iya ƙoƙarina" ko "Wannan zarafi ne na bayyana ra'ayina, ba gwaji ba". Ka rubuta su a kan allon kiɗa ko kuma a kan allon kulle wayarka. Ka ƙirƙiri wani al'ada kafin ka yi wasan da za ta haɗa da maimaita kalmominka yayin da kake numfashi a hankali.

Ka Kafa Makasudai da Za Ka Iya Cimma

Cikakken abu ba shine burin ba. Ka yi niyya ga yin magana, gaskiya, da kuma wasa na kiɗa. Ka yarda cewa ƙananan kuskure na al'ada ne kuma galibi masu sauraro ba su lura da su ba. Abin da ya fi muhimmanci shi ne dawowarka da ci gaba da bayyanawa. Kafa manufofin da ke kan tsari "Zan ci gaba da tallafawa iska ta hanyar magana" maimakon burin sakamako kamar "Ba zan karya wata sanarwa ba".

Yin 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 Wasan Wasan Wasan

Aikin motsa jiki da aka yi daidai da bukatun kayan aiki zai iya sakin wannan tashin hankali kafin ka buga wata sautin. Ka haɗa waɗannan a cikin aikinka na kafin ka yi aiki da kuma aikinka.

Yin Tsawaita Jikinka

  • FLT:0]]Kogin wuyansa da kafada suna juyawa don sakin tashin hankali daga ɗaukar kayan aiki mai nauyi. Sannu a hankali juya wuyanku a cikin da'ira, sannan ku ɗaga da sauke kafadu sau da yawa.
  • Kwanƙwasa hannu da wuyan hannu don inganta sassauci, musamman ga hannu mai slide na thrombone.
  • Ƙarƙashin ƙashin ƙugu yana jujjuyawa don sassauta kwandon, wanda ke da mahimmanci don tallafawa numfashi.

Ƙarƙashin Ƙafa da Ƙarƙashin Ƙafa

  • Fletch: 1 don farka da lebe ba tare da matsa lamba ba. Yi wannan na 1520 seconds.
  • FLT:0 Free buzzing (buzzing lips without mouthpiece) na 'yan seconds, sannan tare da mouthpiece.
  • FlT: 0] Glanzanda na bakin daga ƙasa zuwa sama, suna mai da hankali kan iska mai ɗorewa da kusurwoyi masu annashuwa. Yi amfani da madubi don bincika tashin hankali a cikin wuyanka da jaws.
  • Masarajan fuska: FLT:1 Masarajan fuska, tsokoki da tsokoki da kuma haikalin da kyau don sakin tashin hankali da aka adana.

Kwanciyar hankali na Muscle Relaxation (PMR)

Ka yi amfani da wannan hanyar don ka san yadda za ka iya yin hakan kafin ka ɗauki kayan aikinka, kuma ka sake yin hakan a lokacin jira a bango.

Matsayi da Nauyin Nauyi

Masu wasa da ƙananan ƙarfe suna yin rauni sau da yawa saboda nauyin kayan aiki, wanda ke hana numfashi. Tsaya ko zauna a tsaye tare da ƙafafun a ƙasa, da ƙafar da aka tsawaita, da kafadu da aka warware. Ka yi tunanin igiya da ke jan saman kai. Ka riƙe wannan daidaitawar ko da lokacin da kake riƙe da tuba mai nauyi. Gwada tare da kayan aikin ergonomic kamar tub stands ko straps na tallafi don rage gajiyawar tsoka.

Abincin da Za Ka Ci, Barci, da Kuma Rayuwarka

Abin da kake ci, abin da kake sha, da kuma yadda kake hutawa zai iya ƙara damuwa ko kuma rage ta. Ka yi la'akari da waɗannan canje-canje a salon rayuwarka a matsayin wani ɓangare na shirye-shiryenka na yin aiki.

  • Kafin, abubuwan sha masu ƙarfi, har ma da shayi mai ƙarfi na iya kwaikwayon alamun damuwa karuwar bugun zuciya, tashin hankali, numfashi mai zurfi. A ranar wasan kwaikwayon, iyakance zuwa ƙananan adadi ko la'akari da sauyawa zuwa shayi na ganye. Wasu 'yan wasa sun sami koren shayi yana ba da sauƙi ba tare da ƙaruwar adrenaline ba.
  • FLT:0: Ci gaba da samun ruwa: [1] Rashin ruwa yana kara bugun zuciya da tashin hankali. Sha ruwa a duk rana, amma kauce wa ruwan sama mai yawa kafin wasa don kauce wa rashin jin daɗi.
  • Ci abinci mai daidaitawa: Ka guji abinci mai nauyi, mai mai kafin yin aiki. Carbs masu rikitarwa (oatmeal, cikakkun hatsi) da furotin mai matsakaici ( kaji, tofu) suna ba da makamashi mai ƙarfi. Abincin ɗanɗano kamar banana ko almond awa ɗaya kafin yin aiki na iya daidaita sukari a cikin jini.
  • Yi barci mai kyau: Ka ba da fifiko ga awanni 79 na barci mai kyau, musamman ma a daren da ke kaiwa ga wasan kwaikwayon. Rashin barci yana rage haƙurinka ga damuwa da kuma lalata aikin fahimi.
  • Aikin motsa jiki na zuciya (tserewa, yin iyo, yin keke) yana rage damuwa ta asali da haɓaka ƙarfin numfashi nasara biyu ga 'yan wasa masu ƙarancin ƙarfe.

Ayyukan Aiki da Ayyukan Aiki

Sa'ad da rana ta yi girma, za ka iya yin abubuwa da za su taimaka maka ka rage rashin tabbas.

  1. Ka isa wuri don daidaitawa da wurin, duba daidaitawa, kuma ka ji dadi a kan mataki. Yi tafiya a kan mataki, sami alamar ka, kuma gwada sauti.
  2. Yi amfani da al'ada, amma kada ku yi wasa da yawa. Ajiye ku don wasan kwaikwayon. Jaddada dogon sautunan da sauƙi.
  3. Yi amfani da motsa jiki na numfashi a bayan fage da kuma nan da nan kafin ka ci gaba. Yi zagaye uku na numfashi na akwatin yayin da kake ganin jumla ta farko.
  4. Ka mai da hankali kan farkon sautunan farko. Ka shirya kanka don wannan lokacin. Wasu 'yan wasa suna tunanin sauti kafin su buga shi.
  5. Yi amfani da adrenaline a matsayin tashin hankali, ba tsoro ba. Sake tsara alamun jiki: cewa bugun zuciya yana nufin kun shirya don yin aiki. Nazarin 2012 na Brooks da sauransu ya gano cewa mahalarta da suka sake kimanta damuwa a matsayin tashin hankali sun yi aiki mafi kyau a kan ayyuka wannan ka'idar ta shafi nan.
  6. Ka kasance a cikin wannan lokacin: Idan ka yi kuskure, bari ya tafi nan take. Kada ka zauna. Masu sauraro suna sauraron kiɗa, ba lissafin kurakurai ba. Yi amfani da maɓallin "saitawa" na tunani numfashi mai sauri da sauya hankali zuwa jumla ta gaba.

Abubuwan da Za a Yi La'akari da Su na Musamman don Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Kayan Wajen Wuta

Ko da yake ƙa'idodin da ke sama suna amfani da su ga dukan ƙananan ƙarfe, kowane kayan aiki yana da ƙalubale na musamman da za su iya shafar damuwa.

  • Tuba: (FLT: 0) Girman kayan aiki da nauyinsa na iya haifar da gajiya da tashin hankali na jiki. Ka mai da hankali kan ergonomics: yi amfani da madaurin matsayi idan ya cancanta, kuma ka yi aiki tsaye tare da daidaitawa mai kyau. 'Yan wasan tuba galibi suna jin keɓewa a cikin ƙungiyoyi; gina abokantaka tare da takwarorinsu. Hakanan, yi aiki da numfashi tare da kararrawa da ke fuskantar ku don jin matsin lamba, wanda zai iya zama damuwa a cikin damuwa.
  • Trombone: FLT:1 Slide yana gabatar da kuskuren inji mai yuwuwa (slip, buga kuskuren kuskuren). Yi aiki da daidaito na slide a jinkirin gudu. Matsayin buɗewa na iya jin halayen jiki; yi amfani da fasahar shakatawa don hannun dama. Ci gaba da "tsararren hannu mai slide" tsawa da zagaye kafin wasa.
  • Trigger management yana ƙara rikitarwa. Yi aiki da canje-canje masu saurin saurin sa. Babban kararrawa na iya jin nauyi; kula da matsayi. Yi kwaikwayon nauyi ta hanyar yin aiki da madauri ko counterweight.
  • Euphonium / Baritone: [1] Sau da yawa ana buga shi a cikin mahallin solo, inda ake jin kowane nuance. Babban tsammanin na iya haifar da matsi. Yi amfani da gani da magana mai kyau sosai. Rubuta kanka a yanayin wasan kwaikwayon don haɓaka sanin yanayin bayyanar da sautinka.

A Wane Lokaci Ne Za Ka nemi Taimako Daga Kwararru?

Idan damuwa game da wasan kwaikwayon tana sa ka daina yin wasa ko kuma tana sa ka baƙin ciki sosai, ka yi la'akari da yin aiki da likitan ilimin halin mutum, da kuma mai ba da shawara game da wasan kwaikwayon kiɗa, ko kuma da wani malamin kiɗa da ya ƙware da ya fahimci koyar da ƙwarewar tunani.

Magungunan ilimin halayyar mutum (CBT) suna da tushe mai ƙarfi na hujja don rikice-rikicen damuwa, gami da MPA. Mai ilimin halayyar mutum na iya taimaka muku gano tsarin tunani da aiwatar da dabaru. Wasu mawaƙa kuma suna amfana daga beta-blockers (propranolol) don matsanancin damuwa na aiki amma wannan ya kamata a yi amfani da shi ne kawai a ƙarƙashin kulawar likita kuma ba a matsayin ƙugiya ba. Don matsanancin yanayi, haɗuwa da magani, canje-canje a salon rayuwa, da ƙarancin magani na iya zama mai tasiri sosai.

Ƙarin Karatu da Kuma Kayan Aiki

Don ƙarin bincike, ka yi la'akari da waɗannan albarkatun:

  • Psychology Yau: Tashin hankali na wasan kwaikwayo na kiɗa
  • Clinic na Cleveland: Ayyukan numfashi don nutsuwa.
  • Cibiyoyin Kiwon Lafiya na Kasa: Magungunan Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin-Halin
  • Binciken Binciken Binciken Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Bincike na Binc
  • 'Yan Kiwon Lafiya Collective jagororin aiki don lafiyar jiki da tunani a cikin mawaƙa.

Ka tuna, damuwa game da wasan kwaikwayon ba wani yanayi ne na dindindin ba yanayin da za a iya sarrafawa ne. Tare da motsa jiki da gangan, daidaitawar tunani, da kulawar jiki, za ka iya canza tsoro na mataki zuwa makamashi mai ma'ana kuma ka tsara shi zuwa wasan kwaikwayo mai ban sha'awa. Kowane babban dan wasan ƙaramin ƙaramin ƙarfe ya fuskanci wannan ƙalubalen; waɗanda suka shawo kanta ba ta hanyar guje wa tsoro ba, amma ta hanyar shirya sosai da tsoro ba shi da wuri don mamayewa.