Abin da Ya Sa Kiɗa Take Taimaka Maka Ka Yi Jarabawar Jiki (Da Kuma Lokacin da Ta Hana Ka Yin Jarabawar Jiki)

Kusan kowa da ke motsa jiki a kai a kai yana riƙe da belun kunne a cikin jakar sa, amma mutane kaɗan ne suka san abin da kiɗa take yi. Ba zai sa ka yi ƙarfi ba kuma ba zai canja nauyin da za ka iya ɗagawa ba; zai canja yadda ƙoƙarin da kake yi yake da wuya ji da kuma yadda ka riƙe wani rhythm. Ga abin da alamu suka nuna da kuma yadda za a yi amfani da shi.

Abin da kiɗa ke yi

Sakamakon uku ya nuna a cikin gwaji, kuma duk uku suna iya auna:

• Ƙananan ƙoƙarin da aka ɗauka. A matsakaiciyar ƙarfi, kusan 60-75% na yawan bugun zuciya, ana kimanta aiki iri ɗaya kusan 8-12% mafi sauƙi tare da kiɗa. A sikelin Borg 6-20 wannan kusan mataki daya ne: 15 maimakon 16.
• Lokaci ya fi tsayi kafin ya gaji. A cikin gwajin motsa jiki ko gwajin keke na tsayayye zuwa ga gazawar, bambanci yawanci shine 10-15% karin lokaci. A cikin minti 30 na gudu wannan shine karin minti 3-4 a daidai wannan gudun.
• Ƙarfin motsi. Idan ka bi sawun da ya dace, ba za ka riƙa saurin tafiya ba. Don gudu wannan yana nufin daidaitattun matakan, yawanci a tsakanin matakai 165 da 180 a minti daya, maimakon saurin yin motsi da dakika 10-15 a kowace kilomita.

Sakamakon yana da ƙarfi a kan aiki mai sauƙi, mai tsanani: motsa jiki, yin jirgi, motsa jiki, jimiri na gaba ɗaya. A ainihin iyakar ƙoƙari, ka ce 30 seconds na ƙarshe na gudu ko saiti na maimaitawa 3 a 90% na iyakar maimaitawa ɗaya, tasirin kusan ya ɓace. A wannan lokacin jikinka ya yi watsi da abubuwan da ke waje.

Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa da yawa BPM ga abin da

BPM shine yawan bugun jini a minti daya a cikin waƙa. Tsarin da ke aiki:

• Warming-up, tafiya, shimfiɗa: 110 zuwa 125 BPM
• Saurin gudu ko keke mai sauƙi: 125-140 BPM da kuma
• Gudun gudu, yin jirgi, motsa jiki mai wuya: 140 zuwa 160 BPM
• Tsakanin lokaci da kuma gudu: 160 zuwa 180 BPM
• Ƙungiyoyin ɗaukar nauyi na 3-6 maimaitawa: 130 zuwa 150 BPM, ko da yake makamashi na waƙa yana da muhimmanci fiye da ainihin lambar

Sama da kusan 145 BPM, sa waƙar ta fi sauri ta daina samar da bambanci mai mahimmanci. Waƙar da ke da sautin 175 ba ta fi ta 150 kyau ba domin tana da sauri.

Don gudu akwai wata dabara mai sauki: Ka ƙidaya matakanka na dakika 30 kuma ka ninka ta biyu. Idan ka samu 170, to waƙa a 170 BPM ko a 85 BPM duka biyu sun dace, saboda motsinka ya sauka a kowane lokaci na biyu.

Lokacin da kiɗa ta shiga hanya

• Yayin da yake koyon sabon lif. A cikin makonni 2-4 na farko na kwance, ɗaga jiki ko matsawa sama, hankalin ku ya kasance a kan matsayinku na baya da numfashi, ba a kan mawaƙa ba.
• A kan saiti mai nauyi. Idan ba za ka iya jin bar ba, numfashinka ko mutumin da ke kallon ka, ka rasa amsa mai amfani.
• A waje kusa da zirga-zirga. Babu sulhu a nan: wani belun kunne ko babu.
• Lokacin da jerin waƙoƙi ke gudana a zaman maimakon shirin. Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin zuciya. Idan kana horarwa bisa ga yankuna, ka bincika adadi, ba motsin rai ba.

Dokar da za a tuna da ita: Kiɗa na taimakawa idan aikin yana da ban sha'awa kuma yana cutar da lokacin da aikin fasaha ne ko haɗari.

Ƙarar: inda line zahiri ne

Hadarin ji ya dogara da yawan murya da kuma tsawon lokacin da za a yi. Tsarin tunani yana kama da wannan:

• 85 dB: kimanin awa 8 a rana
• 88 dB: Sa'o'i 4
• 91 dB: Sa'o'i biyu
• 94 dB: Sa'a daya
• 100 dB: kimanin minti 15

Wayar da ke da cikakken ƙarfi tare da belun kunne tana fitar da kusan 100-110 dB, kuma bene na dakin motsa jiki yana raira waƙa a 75-85 dB, don haka kunna shi don rufe ɗakin shine al'ada. Maganin da zai taimaka: Ka riƙe shi kusa da 60% na iyakar girma kuma ka ɗauki hutu na minti 5-10 bayan awa daya. Ya kamata a yi amfani da belun kunne da ke hana hayaniya sosai a hankali, ba da ƙarfi ba, domin ba abin da za a yi ihu a kai.

Gina jerin waƙoƙi na minti 60

1. Lokacin da aka fara aiki: uku ko hudu waƙoƙi a 110-125 BPM ga warming-up.
2. 10 zuwa 40 min: Babban toshe, 8-9 waƙoƙi a cikin manufa kewayon. Idan ka huta minti 2 tsakanin saiti, waƙa ta minti 3-4 tana rufe kusan saiti ɗaya da hutawa ɗaya.
3. 40-55 min: your karfi waƙoƙi a karshen, a lokacin da gajiya ne mafi girma da kuma sakamako a kan gane kokarin ne mafi daraja.
4. 55 zuwa 60 min: biyu waƙoƙi a 90-110 BPM don kwantar da hankali da kuma shimfiɗa.

Ka riƙe waƙoƙi 60-70 a juyawa kuma ka canza 5-10 daga cikinsu kowane mako 3-4, saboda tasirin ya ɓace da zarar jerin waƙoƙi suna da tabbas. Kada ka zabi waƙoƙi tsakanin saiti: Yana cin abinci na dakika 20-40 kuma ya juya hutawa na minti 2 zuwa 3.

Lokacin da za ka je wurin likita

• Sautin ko murya a cikin kunnuwa wanda ya wuce awa 24 bayan zaman, ko kuma ya dawo sau da yawa a mako.
• Rashin jin kunne ko kuma rashin jin kunne a kunne wanda ba ya bayyana a cikin kwana ɗaya ko biyu.
• Kullum kuna ƙara ƙara murya ko kuma kuna ƙoƙari ku biɗi tattaunawa a cikin ɗaki mai natsuwa.
• Rashin hankali ko rashin daidaituwa da ke tattare da saka belun kunne.
• Ƙarƙashin zuciya ko tsalle-tsalle, matsa lamba a kirji, rashin hankali ko rashin numfashi a lokacin aiki. Babu wani abu da ya shafi kiɗa, kuma babu wani abu da aka gyara ta hanyar waƙa mai ƙarfi.
• Idan kana amfani da kiɗa don ka shawo kan ciwo da ya wuce mako biyu, matsalar ita ce ciwo, ba jerin waƙoƙi ba.

Gajerun bayanai

• Kiɗa tana rage ƙarfin da ake ji da kusan kashi 8-12% kuma tana ƙara lokaci zuwa gajiya da kashi 10-15%, galibi a matsakaiciyar ƙarfi.
• Daidaita BPM zuwa aikin: 110-125 dumi, 125-140 mai sauƙi, 140-160 lokaci, 160-180 lokaci. Bayan 145 BPM, ƙarin gudu yana ƙara kadan.
• Ka yi motsa jiki ba tare da shi ba yayin da kake koyon fasaha, a kan saiti mai nauyi, da kuma waje kusa da zirga-zirga.
• Tsaya a kusa da 60% na murya kuma ka huta na minti 5-10 bayan awa daya; 100 dB yana da lafiya ne kawai na kimanin minti 15.
• Sautin da ya wuce awa 24, rashin ji, ko cututtukan kirji yayin aiki je wurin likita, ba cikin sabon jerin waƙa ba.