Yadda ake gudu da kyau: tukwici da dabaru

Koyi gudu

Gudun shine ɗayan mafi ƙarancin motsa jiki da ke wanzuwa, tunda aka haifemu, muna da ikon gudu azaman motsawar yanayi. Koyaya, duk mutane basu da innabi'ar asali don gudu da kyau. Labari mai dadi shine cewa wannan wani abu ne wanda za'a koya, da dabaru, tare da aiki da kuma jajircewa, yana yiwuwa a koya gudu Kamar mai sana'a

Da farko, ya kamata ka sani cewa don gudanar da aiki mai kyau dole ne ka fara koyon numfashi daidai. Tunda, wannan shine babban laifin mutane da yawa. Jurewa lokacin wasa mai kyau ba kokarin jiki bane kamar daidai numfashi. Domin zaka iya samun tsari mai kyau, amma idan baka iya sarrafa numfashin ka ba zaka iya tsayawa sama da 'yan mintoci kaɗan.

Kyakkyawan shiri yana da mahimmanci, saboda bai isa ya dasa kayan wasanni ba kuma fara gudu ko'ina. Don yin shi daidai, dole ne ku bi waɗannan jagororin asali.

Gudu sosai, ta ina zan fara?

Yadda ake gudu da kyau

Da farko dai, dole ne ku shirya jikin ku don aikin da zaku gabatar da shi, saboda tsokoki, haɗin gwiwa da jijiyoyin jiki atrophy idan ba a motsa su ba. Don kauce wa mummunan rauni, kafin fara gudu dole ne ka dumama jikinka sosai. Wannan shine yadda zaku iya shirya don fara gudu.

Dumama don gudu:

  • Gwiwa a kirji.
  • Stwanƙwasa Hamstring, tsokoki na bayan cinya.
  • Twists haɗin gwiwa, wuya, wuyan hannu, gwiwoyi da idon sawu.
  • Karin kari Hip.
  • Tashin gwiwa.

A cewar masana, lokacin da yake daukar dumi yadda ya kamata kafin fara gudu ba zai zama kasa da mintuna 5 ba. Koda kuwa manufa za ta kasance dumi na baya na kusan minti 10 ko 15. Ka tuna cewa shirya jiki yana da mahimmanci don gudu sosai kuma sama da duka, don guje wa rauni.

Numfashi

Tsoka suna amfani da iskar oxygen don samun kuzarin da suke buƙata yayin motsa jiki. Idan ba ku numfashi daidai, ta amfani da diaphragm duka, za ku yi amfani da ƙaramin ɓangaren ƙarfin huhunku. Don ku iya hango yadda dole kuyi numfashi don gudu da kyau, yi tunani game da yadda kuke numfashi da kuma yadda kuke amfani da iskar shaƙarku lokacin da kuke son kumbura balon. Wannan shine yadda yakamata kuyi numfashi koyaushe yayin gudu.

Matsayi mai kyau

Yadda ake gudu da kyau

Don kauce wa rauni, yana da mahimmanci don ɗaukar matsayi mai kyau da daidaitaccen fasaha. Da farko, kuna buƙatar sanin yadda za a sanya gwiwoyinku da gwiwar hannu, saboda makamai suna taimaka maka tare da ƙarfin lokacin gudu. Jikinku ya zama ya zama mai jujjuyawar juzu'i, ba mai miƙewa sosai ba ko ƙanƙancewa. Taimakawa kanku da dukkan jikinku don yin gudu, hannaye a murɗe da tafin hannu tare da yatsun yatsun gaba.

Saurari jikin ku

Koyon gudu da kyau lamari ne na aiki kuma duk wani ƙari zai iya zama babban rashin matsala. Wato, an fi so a fara ƙananan, gano iyawar cewa jikinmu yana da. Sauraro da kuma gano alamun da yake aiko mana, don sanin abin da dole ne muyi aiki akansa a baya kafin mu miƙa jikinmu ga ƙoƙarin wannan matakin.

Hakanan yana ɗaukar ƙoƙari na tunani, motsa jiki na ƙarfi wanda dole ne kuyi aiki tare da lokaci. Idan kana son yin takara yadda ya kamata, dole ne ka san abin da kake yi a kowane lokaci. Dole ne ku kasance mai da hankali, sanin motsinku, koyon numfashi da kuma sauraron jikinka don duk wani raunin rauni. Yin magana yayin guduna zai hana ka yin sa daidai.

Amarfafa jikinka, wanda shine abin hawa da zai kai ka ko'ina, gidan da hankalinka yake rayuwa har abada. Jikinka gida ne, kariya ne kuma ya cancanci rayuwa mai kyau. Gudun yana motsa jiki mai kyau, manufa don asarar nauyi, don ƙarfafa tsokoki da haɓaka bayyanar jiki. Amma kuma hanya ce ta kiyaye kwakwalwa a cikin tsari, don kula da lafiyar jikinmu kuma sama da komai, don kauce wa tsufa da wuri. Koyi don yin wasa da kyau kuma zaka iya more rayuwa mafi koshin lafiya.


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