Haɓaka Ƙarjin Tsirarka
Ƙarin fahimtar masu aikin motsi na numfashinka ba kamar geeky ba ne kamar yadda sauti yake, kuma zai iya ƙarfafa ƙoƙarinka a taimako na jin zafi. A gaskiya, nazarin shekara ta 2017 da aka buga a cikin BMC Musculoskeletal Disorders ya yarda cewa halayen numfashi, irin su waɗanda aka aikata a cikin yoga, sune daya daga cikin hanyoyin da za su iya shafar hanyar da kuke jin zafi. Masu bincike sun ce cewa numfashi da irin waɗannan ayyuka na iya shafar rashin nakasa.
Breathing na iya bunkasa magungunan nan na ciwo:
- Ayyukan baya
- Matsayin da za a saki tashin hankali daga baya
- Sakamakon bayanan
- Traditional zafi management
- Sauran
Kowane ɗayan waɗannan hanyoyin koyi amfani da su ko kuma za'a iya inganta su sosai ta hanyar fahimtar abin da ke faruwa "a karkashin hood" don yin magana, yayin aiwatar da inhalation da exhalation.
Tsarin numfashi yana nufin musayar gas, wato, oxygen da carbon dioxide wanda ke faruwa a tsakaninka, musamman ma jikin jikinka, da kuma yanayin waje, wanda shine iska. Wannan musayar ya faru a cikin huhu.
A cikin duka, numfashi yana da abubuwa biyu:
- Samun iska, ko motsin oxygen cikin, da kuma carbon dioxide, daga cikin huhu.
- Yanayi, ko kuma daukar nauyin oxygen da aka ɗauka cikin jiki a lokacin samun iska zuwa inda ake bukata a jiki.
Game da yadda numfashi zai iya inganta tsarin aikin motsa jiki na kwarewa ko ci gaba da takaitaccen aiki a cikin farfadowa na al'ada, yana da bangaren haɓakawa wanda ke daukar mataki na tsakiya.
Har ila yau, iska tana da abubuwa biyu. Waɗannan su ne hanyoyin sarrafawa ta hanyar motsa jiki, ko yin numfashi, da exhalation, ko barin shi. Ba tare da inhalation da exhalation, numfashi ba zai iya faruwa ba.
Kuma idan har ka manta da kwarewar makaranta, lokacin da kake kisa, kana shan gas, oxygen, cikin jikin jikinka; lokacin da kake motsawa, kuna barin gas, carbon dioxide, fita cikin yanayin.
Haɗaɗɗen abu ne mai mahimmanci wanda ya haɗa da raunin muscle, da kuma adana makamashi a cikin huhu.
Exhale, a gefe guda, shi ne mafi yawan yawa. Yatsunka sun shakata, kuma ana adana makamashi a cikin huhu ta hanyar abin da aka sani da kwayar cutar.
Ƙunƙwasawa masu ƙyaura waɗanda ke bunkasa ƙananan ku
Wasu ƙwayoyin cuta da kuma tsokoki suna shiga cikin aikin numfashi, kazalika. Kuna iya cewa sunyi aiki biyu kamar yadda goyon baya take da kuma numfashi. Wadannan mafi muhimmanci daga cikin wadannan tsokoki sune:
- Ƙwararren ƙwayar cuta, wanda shine babban tsoka na numfashi, kwangila don ɗaukar iska a cikin huhu, kuma ya sake komawa don sake sake shi. A lokacin da kwangilar kamuwa da ƙwaƙwalwa, yana motsawa daga ƙasa daga kabarinka zuwa yankinka na ciki. Wannan ya sa sararin samaniya, kuma ya kirkiro motsi, a cikin ɗakin haƙarƙarin, wanda, kamar yadda muka tattauna, ya jawo iska zuwa cikin huhu. Haɗaka da haɗuwa, ba shakka, shine fadada ƙwayoyin huhu.
- Yayin da ka fita, diaphragm yana shakatawa; Ana ɗauka ta atomatik har zuwa wurin farawa a kasan haƙarƙarinku kamar yadda "ƙwaƙwalwar ƙafa" na huhu da ƙuƙwalwar ƙuƙwalwa ke fitar da iska a baya.
- Ana tsokar da tsokoki na ciki na numfashi na numfashi na biyu. Suna taimakawa tare da fitarwa ta ƙara kara iska daga cikin huhu. Kuma idan ka ɗauki iska a ciki, ƙwaƙwalwarka na ciki za ta shimfiɗa don ba da damar samun sararin samaniya a cikin akwatinka don diaphragm yayin da yake tafiya zuwa ƙasa. Ɗaya daga cikin fasaha ta jiki wanda ke amfani da wannan motsi ana kiransa zane-zane.
- Ƙungiyoyin tsakiya na Intercostal, waxanda suke jigilar ƙuƙwalwar ƙuƙwalwa a tsakanin haƙarƙarin ƙwayar ƙwayar zazzaɗa ƙara a cikin kabarinka lokacin da kake kisa. Wannan yana ba mahaukaci damar cika da iska.
Duk da yake wasu ƙananan ƙwayoyin cuta da ƙananan ƙwayoyin ke shiga cikin numfashi na numfashi, haka kuma, diaphragm, abs da intercostals su ne 'yan wasa masu mahimmanci.
Tsarin, Wajibi, da Harkokin Kasuwanci
Kamar yadda aka ambata a baya, adadi yakan faru yayin da ake daukar oxygen a jikin jiki, kuma lokacin da aka tara da cire carbon dioxide, daga jiki kuma. Kamar samun iska, kwalliya ta faru a cikin huhu.
Amma zirga-zirga ba zai yiwu ba tare da yin motsi da zuciya, wanda ya karbi jinin daga jikinka kuma ya tsalle shi a cikin huhu; zuciya sai ya tara jinin daga huhu da kuma tsalle shi a jiki. Sauran matakan ilimin lissafi suna aiki ne a lokacin aiki dabam, haka ma.
Sabili da haka lokacin da kake numfasawa a ciki ko waje lokacin da kake yin amfani da shi, yi la'akari da yadda hankalin ka, karfin mahaifa, diaphragm, abs, da intercostals shiga. Yi tunani game da ƙwayar da ke aiki, da ke kewaye da jikinka, yin zub da jini, sabili da haka oxygen da carbon dioxide, daga kuma daga zuciya da huhu.
Kasancewa da kuma aiki cikin jituwa tare da tsarin numfashi yana farawa tare da fahimtar fahimtar aikin likita. Aiwatar da wannan ilimin na iya zama kawai tikitin da ya yi azumi na gaggawa a lokacin motsa jiki.
> Source
> Kendall, FP, et. al. Jigun gwaje-gwaje da kuma Ayyuka tare da Ciwo da Raɗa. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.