Breathing izivivinyo: yokuzivocavoca. ukuphefumula amasu

Ingane ngesikhathi sokuzalwa azisa emhlabeni ngaphandle ngezwi elikhulu, okuyinto kuhambisana umoya kuqala. Noma ubani uphefumula kukho konke ukuphila. Dying, wenza ngomzuzu wokugcina. Kuyaphawuleka ukuthi ngokufunda sikwazi ukuphefumula ngendlela efanele, umuntu nhlobo izifo, ukuncipha emzibeni, kuqinisekisa ukusebenza evamile umzimba.

Kunezindlela ezihlukahlukene ukuphefumula umzimba ezijulile, ezifana Qi Gong, yoga, Buteyko nokunye. Ukusebenzisa lokho, singakwazi qualitatively bashintshe ukuphila kwabo.

yoga

Le mfundiso, okuhloswe ngalo zithuthukisa ikhono komuntu ukuphatha umzimba wayo siqu, amabutho ezingokomoya nezingokwenyama. Breathing izivivinyo on ukuthuthukisa indlela yoga ngokuthi Pranayama. Le ndlela lifundisa ekuphathweni impilo yonke-amandla umuntu.

Le nqubo ingukungena ukuphefumula ukudalulwa kanye wamaphaphu ukupholisa. Catching umuntu ngcono umzimba, amasosha omzimba, ukubuyisela izinzwa ukunciphisa umfutho wegazi. Yoga uyogcwalisa umzimba amandla, futhi unike ngokuvumelana nokulinganisela.

Izivivinyo kutawufundziswa indlela yokuphefumula ukuze ezicutshini zomzimba negazi bazogcwalisa nomoya-mpilo.

ujjayi

Le ndlela sibonisa ukuthi glottis kuyoba kancane ajar. Kulokhu, kukhona umphumela babancwebe emoyeni ibhola: musa ukuphefumula umzimba ngale ndlela kudingeka ukuphoqa. Uma Ujjayi ziqhathaniswa umoya elula, exchange igesi esimweni sokuqala unamandla ngenxa umehluko yokucindezela mass umoya emaphashini exhale futhi donsa.

Breathing ngesikhathi umsebenzi kule ndlela konga amandla. Ngaphezu kwalokho, ukulungisa ukunakekela kwakhe ukusebenza umsindo wezwi lakhe siqu ekhulula umuntu ukucabanga, futhi leli yi-elementi nokuzindla.

Nge ukuhogela futhi exhaling ukuphefumula Ujjayi umjikelezo kancane futhi ezijulile ihlala cishe amathathu imizuzwana, futhi synchronously kanye asanas - imizuzwana ngu-20. Kuyaphawuleka ukuthi saqala e-yoga kuyoba nzima ukuphefumula Ujjayi phakathi nesimiso ngenxa ukuthuthukiswa ezibuthakathaka imisipha.

Usizo ukuthuthukiswa Ujjayi

Sukuma, nibeke izinyawo zakhe ehlombe-ububanzi ngaphandle, yehlisa izandla zakho kanye umzimba. Kanye izandla umoya lift phezulu futhi emaceleni futhi hleba ukusho "O". Ngesikhathi esifanayo wena exhale, ukwehlisa izingalo bese uthi "A".

Sidinga udonsa kakhulu umoya futhi kancane. Kwenze lokhu izikhathi 5, kancane kancane ngokuletha kuya kweyishumi.

Buteyko umzimba

Le ndlela uvele phakathi nekhulu leminyaka eledlule. Kusekelwe yokuthi ishintsha ukuphefumula zemvelo. Breathing izivivinyo okuhloswe ngazo ukunciphisa ukujula yabo. 152 izifo ezaziwayo okuyiwona le ndlela iphumelela. Ngosizo zalezi umzimba iphathwa 98% ukugula, ngisho komzimba.

Ngendlela enempilo womuntu ukuphefumula ivolumu 5 amalitha, kubantu somoya --15 amalitha - ke uthi hyperventilation emaphashini. Kulokhu lapho umoya kakhulu indlela samanje, umoyampilo eziqukethwe igazi akusekelwe anda futhi okuqukethwe _CO2 kuyehla.

Ngokusho Buteyko ukuphefumula kahle - ukwandisa inani carbon dioxide egazini. Breathing ngaleyo ndlela kufanele ibe nesisindo, ngokunqamuka phakathi nomoya.

Buteyko umzimba

Breathing ngesikhathi umsebenzi kufanele kube ngale ndlela: kubalulekile ukuba agqunywe umoya ngaphambi ukuvela nomuzwa wokuthi akukho emoyeni uma nje inkathi ethile yesikhathi. Khona-ke ukuphefumula engajulile, izingxenye ezincane. Uma kukhona isifiso donsa umoya kakhulu - ukuphinda futhi.

Okulandelayo udinga ukumisa ukuphefumula ngesikhathi beya umuzwa yokuntuleka emoyeni. Ngokulandelayo, uphefumule bese uphinda futhi.

Khona-ke ukuphefumula shallowly kungakapheli imizuzu emithathu. Khulisa kancane kancane kuze 10 imizuzu.

Ekuqaleni obonisa izipho nobunzima avele emizweni ezingemnandi, ukuphefumula okusheshayo, ukushaywa uvalo ngaphandle kwesizathu emoyeni ukuntula, isifiso encishisiwe. Khona-ke iqala ukuthuthukiswa kudingekile kwezitho zokuphefumula, ukuqaleka iphele.

ukuphefumula oksisayz

Oksisayz - indlela eyingqayizivele ukunciphisa umzimba, okuyinto alala ngesisekelo umzimba elula ukuphefumula. Umsunguli wendlela loluhlelo - American Dzhil Dzhonson. UBooysen wakwazi ngale ndlela ukubhekana isisindo okweqile.

Ukusebenzisa ilungelo, ukudonsa umoya kungenzeka esikhathini esifishane ukufeza kwesisindo, kodwa futhi ukuqeda nokuwohloka kwesikhumba futhi cellulite. Amazing Oksisayz ngaphandle uyakhathaza, akudingi ubambe umoya, futhi kakade kubangela khona kwanoma isiphi Izimo.

Ukulahlekelwa isisindo ngosizo umzimba onjena ukuthutha umoya-mpilo ezingxenyeni ezihlukahlukene zomzimba, ngakho-ke, ngesisekelo lobu buchwepheshe - ikhono ukuphefumula kahle. Kubalulekile ukugqamisa efundisa ukuphefumula lesifanele amasonto 2-3, ukuze uyilethe automaticity okugcwele kuphela bese uqhubekela umsebenzi uqobo.

ngezinyathelo ezine

Breathing izivivinyo zimi kanje - donsa ngokusebenzisa ikhala, esiswini is Ayihaba ngesikhathi esifanayo njengoba ibhola. Ingabe ukubeka phambili ukhalo, imisipha cindezela kufanele esikhululekile. Three ugqozi kancane nge imisipha voltage buttock kanye perineum. Exhale ngomlomo, eligoqiwe ibe tube, futhi imisipha besisu uzama ukudweba izimbambo. Ngaphezu kwalokho umoya abukhali ukuze ngokuphelele wamaphaphu bethulula. Qondanisa emuva yakho ngaphandle oqeda emahlombe.

Isikhathi omkhulu wosuku semisebenzi okunjalo kuyoba ekuseni, ngesikhathi kakhulu ekuqaleni ukuba-up efudumele, eyothatha a ukuphefumula eziyisisekelo. Kodwa lokhu kuyinto isimo ozikhethela, ungakwazi ngokushesha uqale the main okuyingxenye. Oksisayz kuthatha imizuzu engu-20 usuku ngalunye ukuqeqeshwa ngesikhathi esifanayo umxhwele: ngokushesha kakhulu umzimba ukwenzela ukungena okuncane kakhulu futhi kufanelekile.

umzimba Oksisayz kwenziwe ngaphambi kokudla kwasekuseni noma ngemva 3 amahora ngemva kokudla. Ngemva izivivinyo udinga ugweme ukusetshenziswa ukudla elinye ihora.

Kubalulekile ukwenza nsuku zonke 30 noma ngaphezulu iziqephu zokuphefumula. Uma umzimba kwenziwe kuqala kwelinye direction ke omunye, khona-ke 2 uchungechunge zokuphefumula.

Kuyaphawuleka ukuthi esikhathini eside ukwenze yokuzijwayeza, ngakho umphumela kuyoba eside, njengoba oksisayz anezakhi ezuziwe.

Qigong

Qigong ukuphefumula umzimba uze odabuka eChina. Lo mkhuba ubizwa esetshenziselwa ukuthuthukisa amakhono ngokomzimba zomzimba womuntu, kanye ukulungiswa kwesimiso yayo jikelele. ukuphefumula ezinjalo kanye nemsebenti lotsintsa umtimba kanye nokudla okunomsoco kwenza kube nokwenzeka ukuba sifinyelele kwesisindo ngoba amangqamuzana omzimba igcwele umoya-mpilo.

Lokhu umoya kufanelekile wonke umuntu, kungakhathaliseki ukuthi umuntu mdala lemikhuhlane. ososayensi Japanese bathole ukuthi ngokusebenzisa qigong ukufeza kwesisindo kungenzeka ngenxa izakhiwo eziyingqayizivele umsebenzi ukubuyisa ngokugcwele isimiso sezinzwa yomuntu.

Qigong umzimba

Ukuphefumula obonisa Qigong siqukethe 3 ayinhloko okufanele ayenze ebonisa ukuthi izingubo, akukhawuleli ukunyakaza, ekhululekile ngokuphelele.

1. Ixoxo. Hlala phansi esitulweni, unyawo indawo ububanzi ehlombe. Fitizela isandla ku isibhakela, ahaqe Ngakolunye uhlangothi lwakhe. Beka izindololwane zakho ngamadolo, welule ebunzini ngenqindi. Amehlo ivaliwe futhi uphumule. Kathathu ngosuku imizuzu engu-15.
2. Wave. Kuyasiza imizwa ukwehla yindlala. Lala ngomhlane. Imilenze ibheke engela ngakwesokudla ngamadolo. Omunye isandla esiswini sakhe, omunye - esifubeni. Ngesikhathi umoya esiswini idwetshwa, ukwanda thorax. Exhale - kolunye uhlangothi. Ukuze wenze izikhathi 40.
3. Lotus. Ukuze ahlale esihlalweni ongaphakeme, sawela imilenze yakhe phambi esiswini sakhe. Beka izandla zakho izintende up on nomunye. Umhlane abushelelezi, ikhanda kancane kwehlisa, uvale emehlo. Jwayelekile umoya imizuzu 5 yokuqala, udinga ukuba bagxile kulo. Umumo umhlangano Landelayo - umoya abavamile, umoya ekhululekile. Nemizuzu engu-10 ukuba sikwazi ukuphefumula ngendlela evamile, asikho isidingo ukulawula umoya, uphumule.

ukuqaliswa Ofanele Qigong 2 izinyanga ukuqeqeshwa kuzosiza ukunciphisa isisindo 10 kg.

Strelnikova indlela

Gym sekukhona njengoba ikhambi, nakuba kamuva owaba ayimpoqo abaculi futhi bonke abathintekayo vocals. Ukuzivocavoca kusiza ukuqeqeshwa izwi efanele, futhi futhi awumgogodla wokuthuthukisa kanye umkhuba iyiphi vocals. Futhi, ukusebenzisa lezi umzimba ukuthuthukisa inkulumo ukuphefumula ezinganeni.

ukungabaza maqondana lo ukuthuthukiswa ngoba Qigong, Yoga, le Buteyko Indlela, oksisayz ukusebenzisa esiphikisayo kuze kuboniswe Strelnikovoj eziyinkimbinkimbi. Kulesi ejimini, focus egxile umoya, ngaphezu, ukonga ukuphefumula zemvelo. Lokhu kuqeqeshwa okuhloswe ngazo okwandisa amandla emoyeni zomzimba womuntu, ngaleyo ndlela kwande ukusebenza yayo futhi yokutakula luzuzwe nenyumoniya. Yoga ihlose ngesikhathi umoya ogcwele.

Ukusebenza nsuku zonke zobuchopho eziyinkimbinkimbi ugcwaliswe oksijini, ikhanda sihamba ngokuphelele, kuthuthukisa ikhono ukukhumbula, futhi uvusa ukuzithiba zomzimba womuntu.

yokuzijwayeza obonisa Strelnikova

I eziyinkimbinkimbi jikelele. Kuyinto efanelekayo bonke ubudala. Siqukethe umzimba 12 kuphela. 3 labo eziyinhloko: "Ladoshki", "epaulettes", "Pump". Ahlanganisiwe zonke izinhlelo enzelwe for ekwelapheni izifo ezihlukahlukene, kuhlanganise i-pneumonia.

1. Palms. Yima uqonde, sicindezelwe ezandleni zakhe ukuze ibhande lakhe. On ngezibhakela ephefumula synchronously sehliselwe phansi. Ngokulandelayo, ubuyisele isandla okhalweni. Ingabe Izikhathi 12 ku umoya eziyisishiyagalombili. Ngakho ukunyakaza phakathi amabhulokhi phumuza isikhashana 4 imizuzwana.
2. Epaulettes. Yima uqonde, agobe izindololwane zakho, gcina ibhulashi endaweni emahlombe. Inhale ekhaleni ezinomsindo, nale ibhulashi ukumpintsha ku ngezibhakela. Four umoya - izandla phansi 4 imizuzwana, kulandelwa break - nomoya ezine - ikhefu. Kumele wenze imijikelezo eziyisithupha umoya ezine.
3. Pump. Sukuma, nibeke izinyawo zakhe iyincane kunobubanzi ehlombe, wabeka izandla zakho phansi ezinhlangothini zenu. Bend phambili kancane, wenze umoya ezinomsindo ekupheleni kwale nhlangano, ukuzibulala nge eyehlelayo. Buyela esikhundleni sazo sokuqala. Khona-ke futhi, ugoba aphefumule. emuva Round. Musa ugoba kusuka okhalweni kwehle. ikhanda Kwehliswe.

Umzimba for inkulumo umoya Strelnikovoj

Waba yini umphumela wesibindi elungile inkulumo umoya kubhekwa buviyoviyo bayaxoxa, ivolumu evamile yokukhuluma, kakhulu umsindo kumiswa. umzimba okunjalo udinga indoda ukuba likhulume izwi njengoba exhale, imali ngokulinganayo iyaphuma emoyeni, amagama musa kuliminyanise ogqozini.

Le ndlela isetshenziswa sokuthuthukiswa inkulumo abelaphi nokukhulunywa abanawo izingane. Indlela kusekelwe imisipha massage ukuthi imigqa emoyeni itheku e umqondo womuntu usebenzisa inspiratory ekusakazeni emoyeni. Ehola igazi ukugeleza ukwanda, futhi kunenkolelo ithuluzi ukuphulukiswa inkulumo kulandzelana nekuhlunga tinsita.