Table of Contents

Bukatar Fasaha na Yin Wasa da Ƙananan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan K

Kayan ƙaramin ƙarfe tuba, euphonium, trombone, da bass trombone suna buƙatar daidaitawa mai ban mamaki tsakanin goyon bayan numfashi, sarrafa ƙuƙwalwar ƙuƙwalwa, da kwanciyar hankali. Ba kamar ƙarfe mai ƙarfi ba, ƙaramin ƙarfe yana buƙatar sashin iska mai jinkiri wanda ke motsawa ta cikin manyan bakin, yana sanya damuwa ta musamman akan tsokoki na numfashi, tsokoki na fuska, da ƙashin ƙashin ƙugu. Ci gaba da ƙoƙari na samar da cikakken sauti mai sautin sauti na iya haifar da microtrauma a cikin orbicularis oris, gajiya na diaphragm, da tashin hankali a cikin trapezius da lifter scallea.

Ƙarƙashin Ƙafa da Ƙarƙashin Fuskar

Ƙaramar 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 ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun

Tsarin Homa da Taimako a Homa

Yin wasa da ƙaramin ƙarfe yana buƙatar ƙarancin ƙarfin ruwa da ingantaccen tafiya na diaphragm. Kasuwancin tsokoki da diaphragm suna aiki tuƙuru don kula da matsin lamba. A dare, tsarin jijiyoyin kai tsaye yana motsawa zuwa rinjayar parasympathetic, rage bugun zuciya da yawan numfashi. Wannan shine lokacin da ya dace don yin motsa jiki mai zurfi wanda ke ƙarfafa daidaitaccen numfashi na ciki ba tare da ɗaukar nauyin tunani ba. Masu kunna tuba galibi suna ba da rahoton cewa motsa jiki na dare na dare na hankali yana rage jin "fitar da iska" yayin dogon magana, yayin da motsa jiki ke sake horar da jiki don shiga cikin ƙananan kogon rib maimakon dogaro da numfashi na ƙwanƙwasa.

Bukatar Matsayi da Kuma Nauyin 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

Tattara babban kayan aiki na tagulla na tsawon lokaci yana sanya nauyi mai yawa akan wuyan mahaifa da ƙashin ƙugu. Nauyin tuba yana kan kafada da kugu, yayin da trombone ke buƙatar hannun hagu don kiyaye matsayin tsaye na tallafawa slide. Wannan rashin daidaituwa na iya haifar da tsauri mai tsawo a cikin hagu trapezius da dama quadratus lumborum. Farfadowa da dare don ƙashin baya ba kawai ya ƙunshi shimfiɗawa amma kuma barci mai kyau. Masu bacci na baya ya kamata su yi amfani da matashin ƙugu don kiyaye daidaitaccen tsaka tsaki; masu bacci na gefe ya kamata su sanya matashin tsakanin gwiwoyi don rage karfin juyi akan kwandon. Ba tare da waɗannan daidaitawa ba, tarawar yanayin jimla na iya bayyana azaman matattarar safiya da kuma goyon bayan numfashi.

Me Ya Sa Samun Ceto a Daren Yake da Muhimmanci?

Barci shine farkon lokacin da jiki ke gyara nama mai laushi, ƙarfafa ilmantarwa ta motsi, da daidaita hormones kamar cortisol da hormone girma. Ga masu wasan rawa, ingancin bacci na FLT:0 kai tsaye yana haɓaka sarrafa motsi mai kyau na bakin kuma yana tallafawa hanyoyin jijiyoyin da ke ba da lambar haɗin kai mai tsabta da daidaitaccen magana. Madadin haka, rashin bacci yana da alaƙa da raguwar aikin huhu da rage ƙarfin motsi na motsi, duka suna da illa ga motsa jiki da aiki. Nazarin 2023 da aka buga a cikin Jaridar Binciken Barci na FLT:3 ya gano cewa mawaƙa waɗanda suka barci ƙasa da sa'o'i shida a kowace dare sun fi 40% mafi kusantar bayar da rahoton ciwon da ya shafi wasa fiye da waɗanda suka barci sa'o'i bakwai zuwa takwas.

Yadda Za a Mai 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 Ƙar

A lokacin matakai na barci mai zurfi, ƙwayar pituitary tana saki hormone na girma, wanda ke motsa haɓakar furotin da gyaran tsoka. Ga tsananin tsokoki na fuska da manyan tsokoki na ƙashin da ake amfani da su wajen tallafawa numfashi, wannan taga na anabolic ba za a iya tattaunawa ba. Tsallake barci mai kyau yana hana jiki damar sake ginawa daga wasan rana, yana sa ka zama mai rauni ga gajiya mai ci gaba da rauni. Orbicularis oris, wanda ya ragu sau dubban a lokacin zaman motsa jiki, yana buƙatar cikakken dare na hutawa don cike da shagunan glycogen da tsabta lactate. 'Yan wasan da ke fama da kumburi na lebe na yau da kullun ko "shanƙara mai busa" wanda ba a warware shi da ɗan gajeren barci galibi suna ganin cewa tsawo na tsawon lokaci, har ma da minti 30 yana inganta dawowa sosai.

Tsarin Hankali na Tsakiya da Koyarwar Motsi

Tsarin ƙwaƙwalwar ajiya nau'in da ke ba ka damar aiwatar da jerin matsayi na slide ko haɗin bawul ba tare da tunani ba an ƙarfafa shi yayin REM barci. Yin aiki a cikin ma'auni ko kuma a cikin dare sannan kuma barci daidai yana taimakawa wajen ƙarfafa waɗannan ƙirar. Sa'ar bacci mai daidaito tana tabbatar da za ku yi tafiya ta hanyar matakan bacci da ake buƙata don ingantaccen riƙewa na koyo. Bincike game da siyan ƙwarewa ya nuna cewa mawaƙa waɗanda ke barci a cikin awanni takwas na motsa jiki suna inganta daidaito da 20-30% idan aka kwatanta da waɗanda suka zauna farkawa a cikin lokaci guda. Wannan yana jaddada mahimmancin kare jadawalin bacci, musamman kafin wasan kwaikwayon ko sauraro.

Abubuwan da Za Su Sa Mu Yi Aiki a Daren

Kowane ɓangaren yana magance takamaiman buƙatar dawowa. Gina aikinku a hankali; daidaito ya fi tsawon lokaci. Ka yi niyya don minti 20 30 na ayyukan da aka keɓe don saukarwa kafin ka kwanta barci.

Yin Kwanciyar Hankali da Kuma Tsaftacewa

Ka fara da minti 5-10 na yin motsa jiki a hankali. Ka yi amfani da tsokoki da suka fi samun tashin hankali a lokacin wasa:

  • FLT:0]]Jaw release: Sanya ƙarshen harshenka a bayan hakoranka na gaba kuma a hankali ka buɗe bakinka har sai ka ji tsawaitawa a cikin masseter. Ka riƙe na dakika 10, ka maimaita sau 5. Wannan fasaha kuma tana taimakawa wajen sakin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar
  • Kayan kwalliya na gefe: (FLT: 1) Zauna ko tsayawa a tsaye, ka sauke kunnenka na hagu zuwa kafada ta hagu, kuma ka yi amfani da hannunka na hagu don amfani da nauyi a hankali. Ka riƙe da sakan 20 a kowane gefe. Don ƙarin amfani, ka rufe barkinka kaɗan don tsawaita tsokoki na suboccipital.
  • ] Rolls: ] Roll kafafu baya sau 10 don buɗe kirji da saki trapezius. Bi tare da ƙofar-fure na pectoral stretch don magance gaba kafafu posture na kowa tsakanin masu wasa na tagulla.
  • FLT:0]] Lip flutters: Ka rufe lebe ka busa a hankali, yana ba su damar yin rawar jiki. Wannan yana sakin tashin hankali a cikin orbicularis oris ba tare da buƙatar daidaito ba. Yi wannan na dakika 30, sannan ka huta na dakika 10, ka maimaita sau uku.
  • Wrist da kuma hannayen riga: Ga masu wasan trombonists da euphonium players waɗanda ke riƙe da ƙarfi, mika hannu ɗaya tare da hannu sama, yi amfani da ɗayan hannu don jan yatsunsu a hankali zuwa ƙasa. Ka riƙe 15 seconds a kowane gefe.

Yin Ayyukan Homa

Yi amfani da wannan lokacin don sake horar da tsarin numfashi ba tare da juriya na kayan aiki ba:

  • FLT:04-7-8 numfashi:FLT:1 Inhale ta hanci na tsawon dakika 4, riƙe na tsawon dakika 7, numfashi ta bakin na tsawon dakika 8. Wannan yana kunna jijiyar jijiya kuma yana rage bugun zuciya.
  • Fitar da numfashi: Fitar da numfashi gaba ɗaya, sannan ka ɗauki ƙarin hawan iska biyu ba tare da numfashi ba. Fitar da numfashi a hankali. Wannan yana faɗaɗa ƙarfin huhu da kuma shimfiɗa tsakanin sassan. Masu kunna tuba musamman suna amfana daga wannan saboda yana kwaikwayon jin daɗin cika dukkan huhu da ginshiƙin iska mai nauyi da ake buƙata don ƙananan rajista.
  • Hatsarin numfashi: Yi zurfin numfashi, sannan ka numfasa da numfashi mai saurin ji. Ka maimaita sau 34 don sakin tashin hankali na tunani. Hatsarin halitta ne na halitta wanda ke sake saita tsarin numfashi.
  • Sanin Diaphragm: Ka kwanta a baya tare da durƙusawa, ka sanya hannu ɗaya a cikin ciki, ɗayan a kirji. Ka numfashi don kawai hannunka na ciki ya tashi (numfashi na ciki). Yi aiki na minti 2. Wannan yana ƙarfafa tsarin tallafi na ciki wanda yake da mahimmanci don ƙananan tagulla.

Hutu da Kulawa

Ka bar aƙalla minti 30 na cikakken hutawa na fuska kafin ka yi barci. Babu buzzing, babu motsa jiki na bakin, babu yin murmushi a hankali. Idan bakinka ya gaji sosai, yi amfani da ƙaramin adadin balsam na leɓunan da ba su da ƙyama (ba tare da abubuwa masu tayar da hankali kamar menthol ba) kuma ka buɗe bakinka a hankali don kauce wa matsawa. Wasu 'yan wasa sun gano cewa saka kariya ta bakin mai laushi yana hana ƙonewa da ba a sani ba kuma yana kare TMJ a cikin dare. Ga waɗanda ke da saurin kumbura lebe, matsin sanyi da aka yi amfani da shi na minti 5 kafin hutawa na iya rage kumburi, amma ka yi hankali kada ka sanyaya ƙwayoyin da yawa. Manufar ita ce barin jini ya gudana yadda ya kamata kuma ka ba da damar ƙarancin microcirculation na lebe ya warke.

Ruwa da Abinci

Hydration yana da mahimmanci ga lafiyar mucous membrane da kuma kwanciyar hankali na tsoka. Sha 250500 ml na ruwa ko shayi na ganye (chamomile, peppermint) ba tare da maganin kafeyin ba sa'a ɗaya kafin kwanciya.

Rashin Zuciya

Masu yin waƙoƙi masu ƙwarewa sukan yi fama da rashin aiki a dare.

  • FLT:0]]Tunanin binciken jiki:Lega kuma duba hankali daga yatsunsu zuwa fatar kai, lura da wuraren tashin hankali da sakin su cikin hankali. Wannan yana da tasiri musamman don magance "zuciyar aiki" wanda ke sake maimaita wurare masu wahala.
  • Aikin yin godiya: Rubuta abubuwa uku da suka yi kyau a lokacin aikinka. Wannan yana sauya mayar da hankali daga matsaloli zuwa ci gaba. Guji rubutu game da al'amurran fasaha ko takaici; za a iya magance su a rana mai zuwa tare da sabon tunani.
  • Sauraron kiɗa mai ƙarancin aminci (lo-fi) a ƙaramin ƙarfi na iya taimakawa cire tsarin ji daga sauraron nazari. Zaɓi waƙoƙi ba tare da bambance-bambance masu ƙarfi ba ko sautin da ba a iya tsammani.
  • FLT:0]]Rashin motsa jiki mai tasowa: farawa daga ƙafafunku, matsa kowane rukunin tsokoki na dakika 5, sannan ku saki na dakika 10. Yi aiki ta ƙafafu, ciki, kirji, kafadu, hannu, wuyansa, da fuska. Wannan yana rage tashin hankali na wasa.

Tsarkakewa a lokacin barci

Ka ƙirƙiri yanayin barci mai kyau:

  • Ka riƙa yin barci a cikin ɗaki mai sanyi kuma ka riƙa yin barci mai zurfi.
  • Idan ka yi amfani da shinge ko kuma abin rufe fuska don ka daina yin barci, za ka iya yin amfani da shi don ka kawar da haske.
  • Ka yi la'akari da na'urar yin amfani da iska mai tsabta don rufe sauti na yanayi.
  • Ka cire duk na'urorin lantarki daga ɗakin kwana, ko kuma aƙalla ka kunna yanayin tace haske mai launin shuɗi sa'o'i biyu kafin ka barci.
  • Ka saka kuɗin a matattarar da za ta taimaka maka ka yi barci. Masu barci a baya suna bukatar wani matattarar da za ta taimaka musu su yi barci a kafaɗa.

Mataki na Dare na Mataki na Ƙananan Ƙasa

A ƙasa akwai cikakken jadawalin da ya haɗa dukkan abubuwan da ke cikinsa. Saita lokutan don dacewa da maraice, amma kiyaye tsari: sanyaya farko, sannan shakatawa na jiki, sannan numfashi, sannan hutawa ta bakin, sannan nutsuwa / abinci, sannan numfashi na hankali.

  1. Playing Cool-Down (510 min) Bayan aikinka na ƙarshe, kunna sautunan dogon lokaci a kan murya ko kayan aiki a cikin wani motsi mai ƙarfi ko shiru. Ka mai da hankali kan madaidaiciyar, haɗin legato. Ka sauka zuwa rajistar pedal don shimfiɗa ƙofar hankali. Wannan yana hana sauka kwatsam daga ƙarfin ƙarfi zuwa hutawa, wanda zai iya haifar da jijiyoyin tsoka. Yi amfani da tuner don tabbatar da cewa ba ka tilasta sauka; bari sauti ya daidaita ta hanyar halitta.
  2. FLT:0] Fitar da fuska da wuyansa (5 min.)
    Yi sakin jaws, lankwasawar wuyansa, da kuma jujjuyawar kafada da aka bayyana a baya. Ƙara masaji mai laushi: latsa yatsun hannu a gefen waje na lebe kuma yi ƙananan da'ira zuwa waje. Don masseter, sanya yatsunsu na farko da na tsakiya a kan tsokoki na jaws kuma a hankali a yi knead na tsawon sakan 30 a kowane gefe.
  3. Aikin numfashi (minti 5) Yi amfani da tsarin 4-7-8 na sake zagayowar 4, sannan kuma numfashi ya kasance mai ɗorewa na sake zagayowar 2. Ka lura da faɗaɗa ƙananan tsokoki da baya. Kada ka tilasta; makasudin shine shakatawa, ba gwajin ƙarfin huhu ba. Idan ka ji tsoro, rage lokacin riƙewa ko numfashi a hankali.
  4. Hutu na bakin (akalla minti 30) Ka guji duk wani aiki na baki wanda yayi kama da busawa, tsawa, ko magana mai ƙarfi. Ka riƙe lebe tare amma ka shakata. Wannan lokaci ne mai kyau don dumi, abin sha mara maganin kafeyin (misali, shayi na ganye). Idan kuna buƙatar magana, ku yi tattaunawa a takaice kuma a ƙaramin ƙarfi.
  5. (FLT:0) Ruwa da kuma ɗanɗano mai sauƙi (idan an buƙata) (FLT:1]] (FLT:2) Sha ruwa a hankali. Idan kuna jin yunwa, ku ci cakuda banana-almond ko ƙaramin kofin ruwan 'ya'yan itacen ceri mai tsami, wanda ya ƙunshi melatonin na halitta. Guji maganin kafeyin da barasa gaba ɗaya. barasa na iya taimaka muku barci amma yana ɓarna barci a cikin dare kuma yana rage lokacin REM.
  6. FLT:0]]Mental Wind-Down (1020 minutes)
    Rubuta a cikin mujallar motsa jiki na mintuna 35: lura da abin da ya ji da kyau, abin da ke buƙatar aiki, kuma saita niyya don gobe. Sannan yi tunani ko saurari gajeren labarin barci. Guji warware matsaloli ko maimaita wuraren da ke da matsala a cikin zuciyarka. Idan wani yanki ya ci gaba da gudana a cikin zuciyarka, hango shi a shafi ba tare da jin sauti ba wannan yana raba ɓangarorin fahimi da na ji.
  7. A cikin wannan yanayin, za ku iya yin amfani da sa'o'i masu yawa don yin barci.

Ƙarin Ayyukan Taimako

Inganta Muhalli

Yi la'akari da amfani da mai sanyaya-magi humidifier a cikin ɗakin kwana, musamman a cikin yanayin bushe ko a lokacin hunturu. Dry iska ta ɓarke mucous membranes na lebe da wuya, sa wasa da safe jin m. danshi tsakanin 4060% ne manufa. A kananan humidifier kusa da gadonka kuma iya rage wuya irritation idan ka numfasa da bakinka yayin barci. Ga wadanda suke da allergies, gudu da iska mai tsabtace da HEPA tace don rage ƙura da pollen da zai iya haifar da nasal jam kuma tilasta baka numfashi.

Yadda Za Ka Bi Ayyukanka

Ka lura da lokacin kwanciyarka, ingancin bacci (15 sikelin), da kuma wani mutum rating na embouchure freshness a lokacin da farkawa (15). A tsawon lokaci, alamu za su bayyana. Idan ka lura m safe rigidity, za ka iya bukatar ka tsawaita your sanyaya ko ƙara ƙarin danshi. Idan ka farka sau da yawa, bincika allon amfani ko maganin kafeyin. Yi amfani da bayanai don tweak takamaiman matakai. Misali log shigar iya karanta: "Bed 10:30 PM, barci 4, embouchure 3, farkawa sau ɗaya a 2 AM. skipped sanyaya. gobe hada da sanyaya. " Wannan irin data-tushen daidaita tabbatar da al'ada evolves tare da bukatun.

Kula da Cutar da Ba ta Daɗi

Idan kun sami ƙarancin tsoka bayan babban ranar wasa, yi amfani da matattarar dumi a yankin da aka shafa (kashin, wuyan, kafadu) kafin aikin shimfiɗa. zafi yana haɓaka kwararar jini kuma yana rage tauri. Yi FLT:0 ba FLT: 1 ba yi amfani da kankara sai dai idan akwai kumburi mai tsanani (swanƙwasa, zafi mai zafi). zafi ya fi dacewa don tashin hankali na tsokoki. Don abubuwan da ke haifar da tashin hankali a cikin trapezius, ƙwallon tennis da aka sanya tsakanin baya da bango na iya samar da sakin jiki.

Haɗawa da Tsarin Ayyuka

Bayan babban wasan kwaikwayo, ƙara lokacin sanyaya ku zuwa minti 15 kuma ƙara lokacin sanyaya hankali zuwa minti 30. Abin farin ciki daga wasan kwaikwayon na iya ci gaba har tsawon awanni, don haka yana da mahimmanci a sauya aiki. A kan yawon shakatawa, ka ba da fifiko ga aƙalla numfashi da tsawaita matakai koda kuwa ba za ka iya kammala cikakken aikin ba.

Kuskuren da Ya Kamata Mu Guje wa

  • Fiye da komai, yana ba da siginar cewa zaman wasa ya ƙare.
  • Yin amfani da kariya ta bakin da ke da ƙarfi sosai idan kuna sa kariya ta cinyewa, tabbatar da cewa ba ta tilasta wahin ku zuwa matsayi mara kyau.
  • Shan giya kafin kwanciya yana lalata bacci na REM kuma yana lalata ƙwayoyin jiki, yana hana murmurewa. Hakanan yana ƙara ɓarna da rashin barci, wanda zai iya ƙona oxygen yayin barci.
  • Aikin motsa jiki mai rikitarwa a hankali kafin barci, wannan yana kiyaye kwakwalwa a cikin yanayin aiki, mai nazari. Maimakon haka, saurari rikodin yanki ba tare da nazarin ba.
  • Yin la'akari da al'ada a matsayin jerin bincike maimakon al'ada. canjin motsin rai da tunani yana da mahimmanci kamar yadda yake da mahimmanci. Ku kusanci kowane mataki tare da kasancewa mai hankali. Haskaka kyandir ko dim da fitilu don yin siginar canji.
  • FLT:0 Rashin daidaitawa don yin aiki ko tafiya bayan babban wasan kwaikwayo, tsawaita sanyaya ku kuma ƙara lokacin sanyaya hankali. A kan yawon shakatawa, fifita aƙalla numfashi da tsawaita matakai.
  • Ranar da ba a kula da ruwa ba da safe. Ranar da ba a kula da ruwa ba da dare ne kawai rabin lissafin. Sake ruwa da zarar ka farka da akalla 250 ml na ruwa don maye gurbin ruwa da aka rasa a cikin dare.
  • Aikin motsa jiki mai ƙarfi yana ƙara yawan zafin jiki da bugun zuciya, yana sa ya zama da wuya a yi barci. Ci gaba da motsa jiki da yamma, idan akwai, zuwa tafiya mai sauƙi ko yoga.

Ƙarshen

Kafa al'ada na dare ba game da kammala ba ne; yana nufin ba da jikinka da kwakwalwarka mafi kyawun damar da za ta iya warkewa daga buƙatun na musamman na wasa mai ƙarancin ƙarfe. A cikin makonni da watanni, tasirin jimla na sanyaya hankali, shimfiɗa, numfashi, da hutawa zai fassara zuwa ingantaccen ƙwarewa a cikin jimiri, ingancin sautin, da daidaito. Fara da abubuwa biyu ko uku kawai kuma a hankali ƙara ƙarin yayin da halayyar ta ƙarfafa.

Don ƙarin karatu game da ilimin halayyar bacci ga mawaƙa, duba jagorar Launin bacci na FLT: 0 don tsabtace bacci, kuma don takamaiman hanyoyin numfashi, duba FLT:4 don nazarin motsa jiki na numfashi don murmurewa na aiki. Bugu da ƙari, shafin yanar gizon FLT:8 don Kiwon Lafiya na Mawallafa yana ba da albarkatu don rigakafin rauni na musamman ga masu wasa da tagulla, kuma mujallar Kiwon Lafiya na Mawaki FLT:15 ta buga bincike mai jituwa kan batutuwan kiwon lafiya da suka shafi wasan kwaikwayon.