The darussan motsa jiki Su ne waɗanda ke da aikin shirya jiki don aikin jiki ko na wasanni. Ana yin su akan tushen cewa adadin raunin da ya faru da matsalolin zuciya kamar arrhythmias na iya haɗawa da motsa jiki mai ƙarfi da tashin hankali, ba tare da dumin tsokoki ba.
Darussan da ake yin ɗumi-ɗumi iri iri ne, har ma sun bambanta gwargwadon aikin da kuke son yi daga baya. Koyaya, a cikin kowane hali mai amfani yana zuwa ƙara yawan zafin jiki, wanda ke hana raunin da aka ambata yayin jinkirta fara gajiya, da rage ciwon tsoka.
Yawancin mutane suna da masaniya game da muhimmanci na motsa jiki na ɗumi-ɗumi har zuwa lokacin da suka taɓa yin wasan motsa jiki tare da tsokoki a cikin yanayin sanyi, wato, mai tauri da wahala: koda kuwa dole ne mutum ya gudu don wani yanayi ba tare da sanin da ya kamata su yi ba. , sun fuskanci wannan halin. Idan aikin tattalin arziƙi yana da ƙarfi kuma yana ci gaba, yana yiwuwa cewa da zarar tsokoki sun yi zafi sosai.
Duba kuma:
- Mikewa atisaye
- Ayyuka masu sassauci
- Ayyukan ƙarfafawa
- Darussan daidaitawa da daidaitawa
The bayanin halittu na tsarin dumama shine darussan zasu taimaka haɓaka zafin jiki, ƙara bugun zuciya, matsa lamba, da jini da jini zuwa tsokoki na gefe. Batun jini yana da mahimmanci tunda cikin yanayin hutu, zuciya tana bugun kusan lita biyar na jini a minti guda, ana rarraba ta cikin jiki, yayin yayin wasan motsa jiki wannan yana ninka da biyar, yana ɗaukar tsokar da ke cikin motsa jiki kashi 84% na wannan kwarara. .
Sauran hanyoyin suna faruwa a cikin jiki yayin haɓakawa, kamar haɓaka ayyukan enzymatic don samar da kuzari, sa jiki ya san kusancin ayyukan wasanni. Bugu da kari, akwai ci gaba ƙara saurin motsawar jijiya, da kuma saurin saurin iskar oxygen daga alveoli na huhu zuwa tsokoki.
Yakamata tsarin dumama yakamata ayi koyaushe kafin fara aikin motsa jiki, kuma yana ɗaukar lokaci Minti 20 ko 30, gwargwadon girman gasar: 'yan wasa masu ƙwarewa dole ne su sadaukar da babban jarin ga wannan matakin.
Ga kowane tsoka akwai matsayi ɗaya ko fiye, da tsawo ana yinsa koyaushe daga ƙarami zuwa babba a cikin ƙarfi, tare da motsi guda ɗaya mai santsi. Ga wasu misalan waɗannan darussan:
- Juya kai yana ƙoƙarin kammala da'irar.
- Tsaye, tanƙwara har sai kun taɓa ƙwallon ƙafafunku da hannu biyu.
- Taimaka hannunka akan bango kuma a hankali juya dukkan jikinka zuwa wani ɓangaren.
- Matsar da kai zuwa gefe ɗaya kuma ɗauki hannu ɗaya da ɗayan, shimfiɗa wuyan ku da hannu a lokaci guda.
- Handaya hannun yana riƙe da gwiwar gwiwar ɗayan, wanda ke neman kishiyar kafada.
- Haɗa tafin ƙafafu biyu, kuma riƙe matsayin tare da gwiwoyi kusa da bene yadda zai yiwu.
- Zauna, shimfiɗa kafa ɗaya da lanƙwasa ɗayan. Nemo taɓa taɓa ƙafar da aka shimfiɗa.
- Gungura ƙasa kuma yi ƙoƙarin riƙe matsayin.
- Zauna, tare da miƙa kafa ɗaya ɗayan kuma lanƙwasa (wucewa akan ƙafar da aka ɗaga), juya jiki kuma nemi shimfiɗa kafadu da ƙafafu a lokaci guda.
- Goyi bayan hannu biyu akan firam ɗin ƙofar kuma yi kwaikwayon motsi ta ƙofar.
- Jingina da bango, tare da tafin ƙafafunku biyu a ƙasa, kawo ƙafa ɗaya gaba har sai kun ji maraƙi sun miƙe.
- Takeauki idon kafa ɗaya da hannu biyu kuma kawo shi zuwa matakin kirji, tare da ɗayan ƙafa a miƙe.
- Jingina hannu ɗaya da bango, yi ƙoƙarin kawo ƙarshen ƙafar zuwa jela tare da ɗayan, kuma riƙe wannan matsayin.
- Tare da ɗaga hannayenku sama, yi ƙoƙarin motsawa daga matsayi na tsaye zuwa tsugunne, a cikin abin da aka sani da ƙwanƙwasa.
- Miƙa hannuwanku sama kuma ɗauki wuyan hannu da ɗayan hannun, sannan ku jingina zuwa gefe.
- Kwance tare da kafafunku lanƙwasa, riƙe kan ku kuma ɗaga shi sama har sai kun ji tashin hankali a cikin yankin da ba a taɓa yin sa ba.
- Tare da hannaye biyu manne akan shinge ko bango, sauke rabin jikin na sama.
- Hada hannuwanku kuma shimfiɗa su sama.
- Iseaga kafa ɗaya ka miƙe, ka jingina jikin zuwa gefe.
- Kwance tare da kafafunku lanƙwasa, miƙa hannayenku biyu a wurare daban -daban.
