Idan lokacin yin wasanni ya zama muku wahalar numfashi, suna iya zama masu amfani nasihun da zamu fada muku a kasa domin ku aikata su a aikace.
Numfashi da kyau yayin motsa jiki yana da mahimmanci don kiyaye mafi kyawun oxygenation da jimiri yayin wasanni, duk da haka, ba safai aka san yin numfashi da kyau ba lokacin da muka fara wasanni.
Koyon numfashi da kyau yana da mahimmanci a gare ku, da kuma yin motsi da kyau. Munanan halaye na numfashi na iya haifar da tasirin ayyukanmu kuma saboda wannan, muna iya ganin kanmu tare da raguwa mafi girma kuma ba ma so mu ƙara yin hakan. Wannan shine dalilinkoyon numfashi da kyau bangare ne mai matukar muhimmanci lokacin da ake motsa jiki, domin idan ba mu san yadda za mu yi shi da kyau ba, zai iya haifar da sakamako mara kyau.
Numfashi yana da matukar mahimmanci yayin motsa jiki
Ba koyaushe bane muke sanin yadda yakamata muyi numfashi yayin motsa jiki, ko yaushe ko yadda zamu iya numfasawa da fitar da numfashi yayin motsa jiki, amma tare da ingantacciyar dabara da ƙaramar aikace zamu iya amfani da fa'idodin motsa jiki sosai.
Lokacin da muke jin ƙarancin numfashi yayin motsa jiki, yana iya zama alama cewa jiki baya murmurewa daga ƙoƙarin da kuke yi yayin aiki. Misali, idan kuna tafiya a cikin filin, kuma kuna iya magana da tafiya a lokaci guda, saboda kuna numfashi da kyau kuma kuna iya kiyaye wannan yanayin.
Babbar jagora kuma mafi mahimmanci shine:
- Inhale en huta
- Exhale yayin aiki.
Abin da bamu ba da shawara ba shi ne kada ka riƙe numfashinka a yayin motsa jiki, saboda wannan na iya haifar da laulayi da zafi, yana iya rage aiki da hana jiki shaƙar oxygen. Kodayake ba dukkanin motsa jiki iri daya bane, yayin daga nauyi da kuma sarrafa numfashi, wata dabarar da zaku iya amfani da ita tare da taimakon kocin ku. Numfashi mai kyau yana kara matakin nitric oxide a cikin jini, jijiyoyin suna shakatawa kuma ana samun kyakkyawan yanayin zagayawa.
Dole ne mu fayyace cewa babu wata doka mai ƙarfi game da yadda ake numfashi, ko ta baki ko ta hanci yayin motsa jiki. Koyaya, abin da aka bada shawara shine numfasawa ta hanci, saboda yin shi ta bakin yana rage juriya. Idan kuna numfasawa ta hancinku, yana zafafa iskar da take kaiwa huhunmu da farko kuma yana taimakawa tace ƙwayoyin cuta, ƙwayoyin cuta, ƙwayoyin cuta da gurɓatattun abubuwa.
Ta yaya ya kamata ku yi numfashi yayin motsa jiki
Nau'in numfashi ya dogara da aikin da aka yi. Numfashi cikin nutsuwa yayin yin yoga ba ɗaya yake da numfashi yayin gudu ko ɗaga nauyi ba. Saboda wannan dalili, akwai abubuwa da yawa da za ku tuna:
- A kowane irin motsa jiki ya kamata kuyi aikin numfashi na ciki. Dole ne muyi numfashi tare da na sama na kirjin, amma irin wannan numfashin yana kara tashin hankali da kuma hana yaduwar jini. Yana da numfashi mai zurfi da hankali, wanda ke taimakawa wajen inganta matsayi, ƙara ƙarfin aiki da sarrafa damuwa.
- Hakanan za'a iya amfani da ingantaccen numfashi ko ƙarin numfashi mai sarrafawa. Wannan har yanzu fasaha ce wacce ta kunshi rike numfashinka na motsi 7 zuwa 10 kafin sake numfashi.
Numfashi da yin sa daidai ya zama kamar ya fi shi wuya, ya kamata mu san yadda muke numfashi. Ko da wane irin motsa jiki kuka fi yi, ya kamata ku keɓe lokaci don numfashinku, don motsa jikinku ya zama mafi sauƙi kuma mafi kyau ga lafiyarku.
Menene asma ke motsawa ta motsa jiki?
Lokaci-lokaci, asma da motsa jiki ke haifarwa na iya faruwa, wannan yana faruwa ne saboda ƙuntatawar hanyoyin iska waɗanda suke cikin huhu saboda tsananin motsa jiki. Mafi yawan alamun cututtukan sune sababin numfashi, huci daga kirji, tari da sauran alamu yayin motsa jiki bayan shi.
Ciwon asma da motsa jiki ke motsawa lokaci ne na magana game da takaddama motsa jiki Wannan lokacin ya fi daidai saboda motsa jiki yana haifar da wannan takaita hanyoyin iska, amma ba shine dalilin asma ba. A cikin mutanen da suke da asma, motsa jiki yana ɗaya daga cikin masu laifi waɗanda ke haifar da matsalar numfashi.
Cutar cututtuka
Alamomi da alamomin motsa jiki-haifar da matsalar karfin jiki yawanci suna farawa ne yayin kuma jim kaɗan bayan motsa jiki. Wadannan cututtukan na iya daukar tsawon mintuna 60 idan ba a kula dasu ba. Mafi yawan bayyanar cututtuka sune:
- Istunƙwasa
- Tari
- Rawancin numfashi
- Jin zafi da matsewar kirji
- Gajiya yayin motsa jiki
- Guji wasu ayyukan, alamar da galibi yara kanana ke gani
- Performanceananan aiki a cikin wasanni
Yaya ya kamata ka ga likita?
Ya kamata ku tuntuɓi likitan ku idan kuna da alamomi daban-daban ko alamomin motsa jiki da ke haifar da motsa jiki. Akwai wasu sharuɗɗan da zasu iya haifar da irin wannan alamun, don haka samun saurin ganewar asali da gaskiya yana da mahimmanci.
Ya kamata ka hanzarta tuntuɓar likita lokacin da:
- Idan ba ka da ƙarancin numfashi da bushe-bushe wanda ke ƙaruwa da sauri, wanda ke sanya wahalar numfashi.
- Babu ci gaba bayan amfani da allurar inhala don ciwon asma.
Dalilan yin asma daga motsa jiki
Dalilin motsawar motsa jiki wanda yake haifar da asma ba bayyananne bane Akwai yiwuwar aiwatar da ilimin halittu fiye da ɗaya. Mutanen da ke da irin wannan asma suma suna da kumburi kuma suna iya yin ƙoshin da ya wuce kima bayan wani atisaye mai ƙarfi.
Abubuwan haɗari
Motsa jiki da ke haifar da motsa jiki na iya faruwa sau da yawa a waɗannan lokutan:
- Mutane masu fama da asma. Kusan kashi 90% na mutanen da ke fama da cutar asma suna fama da matsalar matsalar cutar mashako, kodayake wani lokacin ma hakan na iya faruwa ga mutanen da ba su da asma.
- 'Yan wasan Elite. Kodayake kowa na iya samun cutar asma, amma ya fi yawa a cikin manyan 'yan wasa.
Akwai abubuwan da suke kara kasadar cutar kuma yana iya zama wasu abubuwa kamar:
- Sanyin iska.
- Ruwan iska.
- Gurbatar iska.
- Chlorine daga wuraren waha
- Chemicals don kayan tsabtace kankara.
- Ayyukan da suka haɗa da numfashi mai tsayi na dogon lokaci, kamar su yin tsere mai nisa, iyo, ko wasan ƙwallo.