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تنفس صحیح هنگام تمرینات ورزشی

تنفس، روش دم و بازدم یکی از مهمترین موضوع ها، هنگام انجام تمرینات و حرکات ورزشی هستند. تنفس صحیح و درست می تواند انرژی زیادی را برای بدن حفط کند و همچنین بدن را سالمتر نگه دارد.

در حالی که روش غیر صحیح آن می تواند انرژی زیادی از بدن بگیرد و به سلامت بدن آسیب وارد کند. تنفس صحیح همچنین باعث می شود تا انتقال و تامین ون از قلب به رگهای بدن، بهتر و مرتبتر انجام پذیرد. این موضوع به عملکرد بهتر سخیستم لنفانی انسان نیز کمک می کند.
فراموش نکنید که التبه نوع هوایی که تنفس می کنید نیز بسیار مهم است. هوای تنفس شونده - بویژه هنگام انجام تمرینات و حرکات ورزشی - می بایست پاک و غیر آلوده باشد
.
روش صحیح تنفس
توجه داشته باشید که هنگام تمرینات ورزشی، تنفس خود را ریتمیک و از روی نظم کنترل کنید. همچنین دقت کنید که تا حد امکان آرامش را حفظ کنید و از تند نفس کشیدن جلوگیری کنید.
سعی نکنید تا با دهان نفس بکشید. البته برای خارج کردن سریعتر هوا می توانید از دهان استفاده کنید، اما برای کشیدن آن اصلا" از دهان استفاده نکنید. بکارگیری دهان برای عمل دم باعث می شود تا هوا به حجم نامشخص (زیاد) وارد بدن گردد بدن اینکه فیلتر شود. بینی با فیلترهایی که در قسمت ورودی خود دارد، هوای دم را پاک سازی می کند. همچنین بینی با حجم کمتری که دارد باعث می شود تا حجم هوای دم کنترل شده و به مقدار مورد نیاز باشد.
تنفس از دهان باعث خشکی دهان و گلو می شود که این موضوع به خشک شدن آب بدن و کسری انرژی کمک می کند.
روش توصیه شده اینست که دم از راه بینی و بازدم از راه دهان انجام گیرد. در این روش البته بهتر است که هنگام کشیدن هوا، دهان کاملا" بسته باشد. البته روش دم و بازدم از راه بینی بیشتر توصیه می گردد. در این حالت دهان در هر دو حالت (دو و بازدم) کاملا" بسته است.

اما چگونگی تنفس نیز امری بسیار مهم است. برای کشیدن تنفس، نگه داشتن نفس در بدن و بیرون دادن آن مدت زمانی نسبی لازم است تا حرکت ریتمیک حفظ گردد، که این موضوع در هنگام انجام تمرینات امر مهمی است. همانطور که قبلا" نیز اشاره شد، آرامش در تنفس لازم است تا حفظ گردد.
بعد از انجام تمرینات و یا هنگام استراحت بین هر تمرین، سعی کنید تا به صورت عمیق در روش زیر چند مرتبه تنفس کنید:

اگر برای مثال یک ثانیه را صرف کشیدن نفس عمیق می کنید، چهار برابر آنرا (چهار ثانیه) می بایست برای نگه داشتن نفس در بدن صبر کنید. سپس در زمان دوبرابر آن (دو ثانیه) باید نفس را بیرون دهید. این مدت زمانها بستگی به نوع نفس کشیدن شما دارد. اما نسبتها می بایست رعایت شوند. یعنی اگر دم دو ثانیه به طول انجامد، نگه داشتن آن باید هشت ثانیه طول کشد و بازدم نیز چهار ثانیه.
این نوع روش تنفس چه برای کسانی که ورزش می کنند و چه کسانی که نمی کنند، در روز سه مرتبه ده باری توصیه می شود. یعنی ده بار صبح، ده بار عصر و ده با قبل از خواب.
تغذیه نیز نباید فراموش شود. اشخاص ورزشکار می دانند که هنگام ورزش نباید معده یا روده شان پر باشد. چرا که این موضوع به غیر از مشکلاتی که به سلامت انسان وارد می کند، باعث فشار به ریه نیز می شو
د.

+ نوشته شده در  جمعه شانزدهم مرداد 1388ساعت 13:56  توسط صالح روشن بین |  نظر بدهید


روش صحیح ورزش کردن

      روش صحیح ورزش کردن

 پیش از آن که ورزشکار تمرین خود را شروع کند ، بهتر است برخی از تمرینهای ابتدایی را تحت عنوان گرم کردن بدن انجام دهد ، منظور از گرم کردن بیدار ساختن بدن و به کار گرفتن آن برای آهنگ حرکتی سریع و گردش خون و بالا بردن تعادل عصبی و واکنشهای مربوط به آن است .

به هنگام گرم کردن بدن باید به اصول زیر توجه کرد .

۱- کلیه عضلات باید در گرم کردن به کار گرفته شود .

 ۲- مفاصل باید حداکثر زاویه هایی را که در حرکتهای ورزشی پیدا می کنند ، با گرم کردن به دست بیاورند.

 ۳- دستگاه گردش خون برای رساندن اکسیژن و مواد غذایی جهت سوخت و ساز بدن به فعالیت واداشته شود

 ۴- دستگاه تنفس برای کسب اکسیژن به مقدار کافی فعالیت کند .

 ۵- دستگاه عصبی برای صدور فرامین جهت آهنگ های سریع و عکس العمل به موقع ، به فعالیت وادار شود .

 ۶- حرکات گرم کردن باید از آسان و کند شروع و به مشکل و تند ختم شود .

 توجه : گرم کردن از صدمات بدنی در تمرین ها و مسابقه ها ( پارگی و کشیدگی عضلانی ، در رفتگی مفاصل و ....) جلوگیری می کند.

مراحل گرم کردن

پیش از هر تمرینی 15 تا 30 دقیقه ویژه گرم کردن بدن ، طبق مراحل زیر سفارش می شود :

 ۱- حرکات کششی ؛ هنگام گرم کردن ، اولین کاری که باید انجام شود حرکات کششی است ، این تمرین ها بدون آن که به طور سنگین و با فشار زیاد انجام شود باعث بالا رفتن دمای بدن و ماهیچه ها می شوند .

حرکات کششی باید شامل عضلات و مفاصل اصلی بدن مانند گردن ، پشت ، عضلات همسترینگ و چهار سر ران ، زرد پی آشیل ، سینه ، لگن و غیره باشد . در انجام حرکات مذکور باید از انقباض عضله و حرکات سریع خودداری گردد و در هر حرکت 20 تا 30 ثانیه مکث کرد .

 ۲- نرمشهای سبک : در موقع نرمش کردن عضله ها منقبض می شوند و به همین دلیل باعث افزایش بیشتر دمای بدن و عضلات می گردند. نرمشهای سبک باید شامل حرکاتی باشند که دسته های اصلی عضلات ، به ویژه آن های که مستقیما در انجام ورزش مورد نظر دخالت دارند را در بر گیرند . کل زمانی که برای این بخش هنگام گرم کردن در نظر گرفته شده 5 تا 10 دقیقه است .

۳- فعالیت های ویژه : آخرین مرحله از گرم کردن شامل حرکاتی است که در ورزش مورد نظر از آنها استفاده میشود . انجام این تمرینها دو هدف عمده را دنبال می کند .

الف- به دنبال این تمرین ها عوامل فیزیولوژیک همچون دما و جریان خون در عضلاتی که در ورزش  مورد نظر از آنها استفاده می شود به حد مطلوب می رسند .

ب- باعث هماهنگی چشم ، دست و دیگر مکانیسم های عصبی – عضلانی می شود که در ورزش مورد نظر دخالت دارد .

+ نوشته شده در  دوشنبه بیست و نهم تیر 1388ساعت 22:50  توسط صالح روشن بین |  یک نظر






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جمعه 6 اردیبهشت 1392 :: نویسنده : مهدی ...............
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پنجشنبه 20 تیر 1398 07:12 ق.ظ
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دوشنبه 17 تیر 1398 07:02 ب.ظ
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I'm having black coffee, he's developing a cappuccino.
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future, what we're in search of on another person. He starts saying that he has been rejected
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چهارشنبه 12 تیر 1398 01:09 ب.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's possessing a cappuccino.
He's handsome. Brown hair slicked back, glasses that suit his face,
hazel eyes and the most beautiful lips I've seen. They
are well-built, with incredible arms and also a chest
that stands apart within this sweater. We're standing in the front of
each other speaking about our everyday life, what we really wish for in the future, what we're seeking on another person. He starts telling me that
he's got been rejected many times.

‘Why Andrew? You're so handsome. I'd never reject you ', I
say He smiles at me, biting his lip.

‘Oh, I wouldn't know. Everything happens for reasons right.

But analyze, would you reject me, can you Ana?' He said.


‘No, how could I?' , I replied

"So, can you mind if I kissed you right now?' he said as I buy far better him and kiss him.

‘Next occasion don't ask, just do it.' I reply.

‘I favor the way you think.' , he said.

For the time being, I start scrubbing my calcaneus in his leg, massaging it slowly. ‘So what can that suits you ladies? And, Andrew, don't spare me the details.' I ask.

‘I enjoy determined women. Someone you never know what they want. Somebody that won't say yes even though I said yes. Someone who's not scared when trying something mroe challenging,' he says. ‘I'm never afraid of trying new stuff, especially in relation to making new stuff in the bedroom ', I intimate ‘And I enjoy women who are direct, who cut in the chase, like you simply did. To get
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چهارشنبه 12 تیر 1398 09:59 ق.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's which has a cappuccino. He is handsome.

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‘I really like determined women. Someone you never know what they want. A person who won't say yes simply because I said yes. Someone who's not afraid when you try a new challenge,' he says. ‘I'm never afraid when you attempt something totally new, especially in relation to making something totally new in bed ', I intimate ‘And I really like women who are direct, who cut from the chase, like you only did. Being
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سه شنبه 11 تیر 1398 01:54 ب.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's developing a cappuccino.
They're handsome. Brown hair slicked back, glasses that
fit his face, hazel eyes and the prettiest lips I've
seen. He is well made, with incredible arms including a chest that shines during this
sweater. We're standing ahead of one another dealing with
our lives, what we want into the future, what we're in search
of on another person. He starts telling me that he has been rejected plenty of times.


‘Why Andrew? You're so handsome. I'd never reject you ',
I only say He smiles at me, biting his lip.

‘Oh, I do not know. Everything happens for good reason right.

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He said.

‘No, how could I?' , I replied

"So, can you mind if I kissed you at this time?' he said as I purchase much better him and kiss him.

‘The very next time don't ask, just do it.' I reply.

‘I enjoy how you would think.' , he said.

For now, I start scrubbing my your back heel as part of his leg, massaging it slowly. ‘So what can you prefer in ladies? And, Andrew, don't spare me the details.' I ask.

‘I really like determined women. Someone that knows what we want. Someone who won't say yes even though I said yes. Someone who's not scared when attemping interesting things,' he says. ‘I'm never afraid when trying a new challenge, especially in terms of making new stuff in the bedroom ', I intimate ‘And I love girls that are direct, who cut through the chase, like you recently did. To be
honest, that is a huge turn on.
یکشنبه 9 تیر 1398 05:00 ب.ظ
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شنبه 8 تیر 1398 08:39 ب.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's having a cappuccino.
He's handsome. Brown hair slicked back, glasses that suited his face, hazel eyes and the prettiest lips I've seen. He is
quality, with incredible arms as well as a chest that is unique with this sweater.
We're standing ahead of one another speaking about our everyday life, what we'd like for the future, what we're in search of on another person. He starts telling me that he's got been rejected a great deal of
times.

‘Why Andrew? You're so handsome. I'd never reject you ', I believe that He smiles at me,
biting his lip.

‘Oh, I would not know. Everything happens for good reason right.
But tell me, would you reject me, does one Ana?' He said.



‘No, how could I?' , I replied

"So, you would not mind if I kissed you right now?' he stated as I receive nearer to him and kiss him.

‘The next time don't ask, simply do it.' I reply.

‘I prefer the method that you think.' , he said.

For the time being, I start scrubbing my calcaneus as part of his leg, massaging it slowly. ‘What exactly do you want in ladies? And, Andrew, don't spare me the details.' I ask.

‘I really like determined women. Someone to know what we want. Somebody who won't say yes just because I said yes. Someone who's not scared of attempting interesting things,' he says. ‘I'm never afraid when you try interesting things, especially in terms of making new stuff in the bedroom ', I intimate ‘And I enjoy females who are direct, who cut over the chase, like you recently did. For being
honest, this is a huge turn on.
شنبه 8 تیر 1398 04:34 ب.ظ
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جمعه 7 تیر 1398 11:01 ق.ظ
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پنجشنبه 6 تیر 1398 10:11 ق.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's possessing a cappuccino.
He's handsome. Brown hair slicked back, glasses that fit his face, hazel eyes and
the most beautiful lips I've seen. They're nice, with incredible arms and also a
chest that stands out for this sweater. We're standing right in front of each
other discussing us, what you want money for hard times,
what we're seeking on another person. He starts telling me that he's been rejected many times.


‘Why Andrew? You're so handsome. I'd never reject you ', I say He smiles at me, biting his
lip.

‘Oh, I would not know. Everything happens for a good reason right.

But tell me, you wouldn't reject me, can you Ana?' He said.



‘No, how could I?' , I replied

"So, utilize mind if I kissed you at the moment?' he said as I am more detailed him and kiss him.

‘When don't ask, function it.' I reply.

‘I favor how you will think.' , he said.

While waiting, I start scrubbing my high heel in her leg, massaging it slowly. ‘Precisely what do you want in ladies? And, Andrew, don't spare me the details.' I ask.

‘I love determined women. Someone who knows whatever they want. Somebody who won't say yes just because I said yes. Someone who's not afraid when attemping new stuff,' he says. ‘I'm never afraid when attemping something totally new, especially with regards to making something mroe challenging in the sack ', I intimate ‘And I adore females who are direct, who cut from the chase, like you recently did. To generally be
honest, that's a huge turn on.
چهارشنبه 5 تیر 1398 02:03 ق.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's using a cappuccino. They are handsome.
Brown hair slicked back, glasses that fit his face, hazel eyes and the
most wonderful lips I've seen. They are well
built, with incredible arms including a chest that is different on this sweater.
We're standing in-front of one another speaking
about people, what you want in the future, what we're trying
to find on another person. He starts saying that he's been rejected plenty
of times.

‘Why Andrew? You're so handsome. I'd never reject
you ', I believe that He smiles at me, biting his lip.


‘Oh, I do not know. Everything happens for an excuse right.
But identify, would you reject me, might you Ana?' He said.


‘No, how could I?' , I replied

"So, you wouldn't mind if I kissed you at this time?' he said as I purchase more detailed him and kiss him.

‘The next time don't ask, function it.' I reply.

‘I enjoy how you would think.' , he said.

In the meantime, I start scrubbing my your back heel in her leg, massaging it slowly. ‘Precisely what do that suits you girls? And, Andrew, don't spare me the details.' I ask.

‘I really like determined women. Someone that knows the things they want. A person that won't say yes even if I said yes. Someone who's not afraid when attemping a new challenge,' he says. ‘I'm never afraid when you try interesting things, especially in terms of making something mroe challenging in the bed room ', I intimate ‘And I love women who are direct, who cut throughout the chase, like you only did. To get
honest, it really is a huge turn on.
شنبه 1 تیر 1398 11:08 ب.ظ
At this moment I am going away to do my breakfast, when having my breakfast coming again to read additional news.
شنبه 1 تیر 1398 09:29 ق.ظ
Wow! This blog looks exactly like my old one! It's on a completely different topic but it has pretty much
the same page layout and design. Great choice of colors!
شنبه 1 تیر 1398 04:56 ق.ظ
appreciate it a good deal this fabulous website can be official and simple
پنجشنبه 30 خرداد 1398 11:53 ب.ظ
"We need to build to an alternative crescendo, cheri," he said.
"And we all are going to have an ending which is to be as none before."

His smile was decadent, his eyes were filled up with lust,
and the soft skin of his hard cock against my sex was having its intended effect.

I was feeling a stronger arousal now as I felt his cock slide between my sensitive lips.

I felt the head of his cock push agonizingly at the entrance
of my pussy, and I desired him to thrust into me hard.
Instead he retracted and slid his hardness back approximately my
clit.

I'd been aching to possess him inside, and I could truthfully tell that his ought to
push that wonderful hard cock inside me was growing.

His moans grew to fit mine, and I knew the opinion of my wet pussy lips
to the head of his cock was getting too much for of us.

"Allow the finale begin," he was quoted saying, and the man slid the tip of his
cock inside me.

We both gasped because he held his cock there for any moment.
I contracted my pussy to drag him further inside,
anf the husband threw his head back with the sensation. Inch by excruciating inch he pushed
his cock inside me, with each time I squeezed my pussy around him.
His cock felt wonderful because it filled me, but I need to everthing inside me.
I rolled aside and rested my leg against his shoulder, and he plunged his cock all
the way in.
جمعه 24 خرداد 1398 12:08 ق.ظ
Υou can too have inexрeгienced teaa or raspberry leаf tea.
پنجشنبه 23 خرداد 1398 05:51 ب.ظ
Rhіzoctоnia cаn attack both stems and tubers.
 
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