Ingabe ufuna ukuba ukwenzela ukungena okuncane kakhulu? Sebenzisa ukuphefumula efanele kwesisindo. izinyathelo Okokuqala a sibalo amahle

Naphezu kobuningi ukudla ekhona futhi izinhlelo ezinomthelela isisindo ukulahleka, isisindo somzimba akafuni ukushiya azo. Kungani? Ake ushiye eceleni amacala bengavilaphi, abazama zinikeza amacebiso amaningi okudlula ngokwabo (isibonelo, emva ayikwazi kudliwa eziyisithupha noma kunjalo, futhi ngemva eziyisikhombisa, weba - sicela), ngakho personas bezibeka icala kuphela. Ake sixoxe labo abafo abampofu (owazi, mhlawumbe uwena eyodwa nje kuzo) ngubani, naphezu kwayo yonke imizamo nokukhuthala, abakwazi balahle Kilos extra.

Mhlawumbe isizathu akuphumelelanga ukulwa ukukhuluphala itholakala yokushodelwa umoya. Abantu abaningi basebenzisa i-engajulile esifubeni ukuphefumula, okungakwazi ukwanelisa umzimba wabo. It kubhekwa lesifanele diaphragmatic ukuphefumula, nje ukuphefumula ngoba umntwana osanda kuzalwa, kuba indlela ukuphefumula ewusizo kakhulu. Lapho diaphragmatic ukuphefumula ngenkuthalo usebenzisa ukwahlukanisa kwemisipha esasihlukanisa esifubeni neminyango besisu. diaphragm Inspiratory kuqinisa, elungisa futhi odlulela emaphethelweni, futhi imisipha besisu esishubile futhi iqhubu njengengelosi ibhola inflatable. Njengoba umthamo kwamaphaphu ukwanda, ngakho umuntu uyakwazi uphefumule umoya-mpilo owengeziwe. On the exhale diaphragm ephumula futhi amajika, futhi imisipha besisu esishubile futhi "fihla" e izimbambo, iphaphu umthamo ziyancipha kakhulu, okwenza kube lula uyoyekwa-carbon dioxide.

Lapho ukuphefumula ngale ndlela umzimba (ikakhulu, umgudu wokuphefumula) isebenza at zigcwele, futhi ngenxa yalokho inqubo kwesisindo akuthathi isikhathi eside.

Indlela uphefumule ngendlela efanele for isisindo ukulahlekelwa?

Lapho umoya-mpilo ongena umzimba eziningi limited, amandla angeke ikhishwe semali, ngakho leyo ngxenye okuyinto engazange yayihilelekile namachibi glucose futhi isitokwe yayo (amafutha), ke uyoguqulwa amafutha. Ngakho-ke, ukunciphisa umzimba, udinga ukunikeza umzimba wakho ngangokunokwenzeka oxygen.

Indlela ukukwenza? Ngokwenza umsebenzi anaerobic. Nokho, ngesikhathi esebenzayo ngokomzimba ukuzikhandla amafutha namachibi kuyokwenzeka kuphela emva kwemizuzu 30 kusukela kuqale ukuqeqeshwa, kanye nje kodwa zibe sebuthweni lezokuvikela amandla ukuze asebenzisa i-glucose kusukela kwesibindi.

Ngakho-ke kungcono bafunde diaphragmatic ukuphefumula msebenzi, okuthiwa bazogcwalisa umzimba nomoya-mpilo. On ukuphefumula diaphragmatic, imikhuba eminingi yezokwelapha based nezinhlelo zezempilo. Isibonelo, ukuphefumula diaphragmatic esitholakala a ovamile namuhla luhlelo oluhlanganisiwe ukutakula zomzimba ne-oksijini yayo ukugcwaliswa njengoba Bodyflex.

Ngokusho imithetho Bodyflex ukuze uthole umphumela esiphezulu umsebenzi (ie, unciphise umzimba futhi wenze umzimba nezimo), kubalulekile ukuze balukhulume kahle inqubo ukuphefumula ezinhlanu-esiteji.

1. exhale ngomlomo.

2. umoya okusheshayo ngokusebenzisa ekhaleni.

3. Inamandla exhale umnyuziki ngomlomo.

4. Sibambe umoya wakho.

5. Relax and umoya ezolile.

Ekuqaleni waqala ukuqhuba ukuphefumula umzimba we-yoga. Esikhathini sethu, lena kwalokho sína imithwalo phakathi aerobics. AmaQhinga ukuphefumula lesifanele kuyohlukahluka kuncike ohlelweni oluthile (Bodyflex, yoga, oksisayz, ukuphefumula obonisa Strelnikovoj et al.), Kodwa wonke amalungu omndeni umgomo at the esiphezulu umoya-mpilo saturation, okuyinto kwenzeka ngenxa amafutha inqubo evutha.

ukuphefumula Proper isisindo ukulahleka. Ukufunda amaphoyinti aphezulu

Ukudlala umdlalo ivuliwe okhishwa ngamakhala umzamo futhi umoya - ngesikhathi aziphumulele.

Ngisho ngaphansi kwaziphi izimo kufanele ukubamba umoya wakho ngokusebenzisa amandla.

Lapho usebenzisa akudingeki ukuletha ngokwabo ukuba nesiyezi, lapho izimpawu zokuqala umkhuhlane kuyadingeka ukuze ayeke umthwalo futhi sihlaziye amaphutha abo.

Zibandakanye ukuphefumula umzimba ulahlekelwe isisindo udinga esiswini esingenalutho.

Ukuze uqale ngokusebenzisa umzimba kakhulu elula, kwathatha umzimba eziyinkimbinkimbi eyenziwa kancane kancane.

Ngokwesibonelo, inqubo elula kubhekwa okufanele uphindwe futhi umoya elihlanza. Siqukethe ekufezeni izivivinyo ezilandelayo:

• kathathu ngosuku wenziwa 10 emjikelezweni kabusha ukuphefumula (ngamacala amane ezijulile umoya + ku-akhawunti ezine ebambe umoya wakho + ngamacala amane awumoya okhishwa ngamakhala ezolile). Okuphoqelekile imfuneko: umsebenzi wenziwa endaweni evulekile;
• kathathu ngosuku wenziwa umoya ukuhlanzwa. Kuyinto efanayo sangaphambilini, ngaphandle okhishwa ngamakhala: nge ibutho lasemoyeni iyaphuma ngokusebenzisa izindebe uvalwe onomfutho izingxenyana ezincane.

ukuphefumula Esifanele kwesisindo. Ukuyeka le miphumela emibi

Akubalulekile ukuzijayeza izivivinyo ukuphefumula ezigulini abanomfutho wegazi ophakeme, abesifazane abakhulelwe, labo abaphethwe ezinso kanye amatshe atholakala enyongweni, ngubani unezinkinga yomgogodla. Futhi, ungayisebenzisi ukuphefumula umzimba ukusebenza nezingane ezisencane nasebekhulile, uma kungekho izincomo wezokwelapha.

ukuphefumula Esifanele kwesisindo. lula ukuqeqesha

Izivivinyo ezilandelayo ziyasebenza ngempela, abulawe efanele ka yabo okuyonihlomisela umzimba eziyinkimbinkimbi kufakwe umjikelezo we amasu ikakhulukazi kwezempilo ekuthuthukiseni (ezifana yoga noma Bodyflex). Okwamanje, sifunda ukuphefumula ngendlela efanele, okuyinto isinyathelo sokuqala sendlela eya sibalo esincane umzimba ube nempilo.

Ngakho, elele emhlane wakhe, ubeke incwadi awusindi kakhulu esiswini. Yenza umoya engajulile, exhale, zama ngangokunokwenzeka ukuze usule amaphaphu emoyeni, okuyinto Batibandzakanya imisipha besisu: ubuthe esiswini futhi uzwa ukuthi inamathela indlela yomgogodla. Kule ncwadi-ke kwabonakala behluleka esiswini. Ngokucijile imuncwe ngokusebenzisa ikhala, esiphezulu ugcwalisa amaphapho akho ngomoya futhi yenyuse esiswini. Kule ncwadi ngeke akhuphuke. ' Ngokucijile exhale bese udonsa isisu sakho. Phinda lokhu izikhathi ezinhlanu noma eziyisithupha. Ungase ube isiyezi kancane, lokho kuhle: umzimba ligcwele umoya-mpilo; (!) Liphinde kubhekwe isifiso esivamile ukhwehlele bakhe: isikhwehlela amile emaphashini iza phandle.

Endleleni eya emsebenzini, ngenkathi ezokuthutha, kungenzeka ukwenza ukuphefumula umsebenzi sikwele. Isizathu salokhu siwukuthi yonke ukulandisa okune wenziwa umoya kakhulu - ebambe umoya wakho - ephefumulwa - umoya-eliyifa. Ukusebenzisa kufanele kube amaminithi okungenani izikhathi ezintathu. It kakhulu ngempumelelo ngaphansi kubangela ukucindezeleka kwemizwa.

Enye impikiswano ebalulekile esandayo indoda mncane - umbuzo umsoco ofanele. Ngaphezu kwalokho, okushiwo le nqubo ngisho ukusetshenziswa ukudla okunempilo kuphela, kodwa olinganise efanele amaphrotheni, amafutha kanye carbohydrate. Ngokuvamile, ekahle ukuthuthukisa imenyu (ngosizo udokotela) bese ulandela ke imihla ngemihla. Thatha ku izingalo zokupheka okunomsoco for kwesisindo (kungcono ngesihloko ukuze uthole enye i-athikili, ngakho asho edlulayo), izitsha walungisa ngokusho zokupheka ngakho, acabangele izidingo neminye umzimba, futhi ngenxa yalokho i-elementi ukuthi esheshisa inqubo yokuzuza ukuvumelana oyifunayo.

ukuphefumula Esifanele kwesisindo - isihluthulelo sempumelelo. Kodwa ungakhohlwa mayelana nokudla okunomsoco futhi uzivivinye asebenzayo. Kuphela ngale ndlela kungaholela sibalo ngokulandelana, futhi, hhayi okungenani, kulesetayelekile umsebenzi kwezitho futhi izinhlelo emzimbeni.