Ezemidlalo nokuPhephaUkulahlekelwa kwesisindo

Oxysize - phefumula futhi ulahlekelwe isisindo. U-Oxisayz no-Marina Korpan

Ukuxoshwa kuyinkimbinkimbi eyingqayizivele ehambisana nokuzivocavoca okukhethekile okuphefumula, izakhi ezilula nokuzivocavoca umzimba, okuhloswe ukunciphisa ama-fat deposits kanye nokuqiniswa komzimba womuntu. Lolu hlelo lwavela eU.SA, futhi lwaziwa emazweni aseCIS ngenxa yomqeqeshi oqeqeshiwe noMfundisi Marina Corpan, amavidiyo abo okuqeqesha aqhubeka edumile kakhulu ngonyaka.

Umlando omncane kanye nesimiso somsebenzi we-technique ye-oxsize "Pumpa futhi ulula"

Le ndlela yokuphefumula yasungulwa ngumfundisi waseMelika, uGil Johnson, owakha izakhiwo zakhe ezimpilweni ezikhethekile zokuphefumulela, isinyathelo ngesinyathelo imisipha ejulile yokwelula nokugcinwa kwezimo ezinzima. Uhlelo luhlanganisa ezinye izakhi ze-bodyflex, yoga, calanetics kanye nama-pilates, kodwa yonke iyindlela ehlukile futhi eyingqayizivele.

Isimiso senkimbinkimbi ye-oxysize sisekelwe ekubambeni kwe-oxygen ezinkambisweni zomzimba zomzimba. Njengoba amangqamuzana omzimba akhiwa ngekhabhoni, khona-ke nge-gymnastics efanele yokuphefumula angaba ne-oxidized, ngaleyo ndlela anciphisa ivolumu yomzimba ezindaweni ezifanele. Le nqubo ayidingi amakhono akhethekile noma imishini eyengeziwe futhi ithatha isikhathi esithile - cishe imizuzu engu-20 ngosuku.

Izinzuzo zesistimu yokuzivocavoca

Isimiso salesi simiso siqukethe ukulandelana okulandelana kwezinyathelo ezithile zokuphefumula okuphazamisayo, okungukuthi, ngaphezu kwamaphuzu amabili awaziwayo (inhalation-exhalation), futhi kuhlanganisa imibono enjengokuthi dovdok noku-exhaust. Kungenxa yokuthi akukho ukulibaziseka okuphefumulayo kule nqubo , kubhekwa njengokubaluleke kakhulu kunezinye izindlela ezifanayo.

I-plus yale hlelo yokuphefumula ayikona kuphela ikhono lokususa ama-deposit amaningi ngokweqile, kodwa futhi ekuthuthukiseni izinga lempilo yabantu. Ngenxa yokushisa komzimba okwenziwe nge-oksijeni, indlela ye-oxysize "Ukuphefumula nomzimba omncane" iphelele kulabo ababhekene negazi eliphakeme, isifo sikashukela, izinkinga zesimiso se-musculoskeletal nezinye izifo eziningi. Ukuzivocavoca okuphefumula kuvumela ukucindezelwa kwegazi, kuthuthukise ukujikeleza kwegazi futhi kusiza ukubuyisela izicubu ezonakele zomzimba.

Ukuqinisa amaqembu amakhulu omzimba

Nakuba imihlangano ye-oxysize ihlelwe ekuphefumuleni kahle, inqwaba yemisipha ihilelekile ekusebenzeni kwayo. Ukuzivocavoca okuqinile, ukuphazamiseka okuqhubekayo nokuxiliswa kwama-tissue nge-oksijeni kwenza kube lula ukwakha ubukhulu bomzimba obukhulu, okwenza kube lula ukwenza izinqubo zomzimba zomzimba.

Lokhu kuhlanganisa izindleko ezengeziwe ze-khalori kanye nokwehla kweminyango ezindaweni eziyinkinga. Ngaphezu kwalokho, imisipha enamandla - isibambiso somsebenzi osungulwe ohlelweni lwe-cardiovascular, kanye nokuvimbela okuhle kwezifo zesistimu ye-musculoskeletal.

Ukuqapha nokuphikisana

Naphezu kokuthi uhlelo lwe-oxysize "Ukuphefumula nokulonda" kubonakala kulula futhi kulula ukuyisebenzisa, akufanele wonke umuntu. Okokuqala, kusebenza kakhulu kulabo bantu abazama ukukhipha ama-fat deposits esiswini, izingalo nangemuva, ngoba ukuvivinya umzimba kuhilela umzimba ophezulu. Okwesibili, kunemikhawulo eminingi - akumele iphathwe ngabesifazane abakhulelwe nabantu abasanda kuthola uhlobo oluthile lokuhlinzwa. Ukuqhathaniswa-kuboniswe ukuthi lokhu kuvivinya ukuphefumula nakho okufanayo, kunesifo esinjalo njenge-cyst, isithuthwane, izicubu ezihlukahlukene, ukucindezeleka okungahambi kahle, izinso nezifo zokuphefumula. Kuyinto engathandeki ukusebenzisa le nqubo ngenkathi yezifo ezithathelwanayo nezifo.

Umphumela wangempela wokusebenzisa le nqubo

Inqubo yokwenza i-oxysize yokulahlekelwa isisindo iphumelela kuphela ngokuhambisana nokudla okunempilo kanye nokungabi khona kwemikhuba emibi. Uma uhlukumeza amafutha namnandi, umphumela wale ndlela yokuphefumula akumele ilindeleke.

Kodwa ngendlela enhle yokudla kwakho, kanye nokudla okwanele okwanele kanye nezakhi nezimvithamini ezidingekayo emzimbeni, indlela ye-oxysize izoba umsizi omkhulu kakhulu ekulwa namakhilogremu angaphezu kwamanani. Kungumqondo omuhle ukuthatha izinyawo ezijwayelekile, futhi uma impilo ivumela, ezinye izinto ezanele zomzimba ngeke ziphazamise.

Izincomo zokuqaliswa kwendlela

Ukufezekisa umphumela oyifunayo, izifundo kufanele zibe njalo. Indlela engcono kakhulu okungenani imizuzu engu-20 nsuku zonke. Ukwenza le nqubo ngezikhathi ezithile, ngisho nangesikhathi eside, ngeke kube nomphumela oyifunayo.

Kumele futhi ulungise ukudla kwansuku zonke - ukunciphisa ukusetshenziswa kwemikhiqizo yemvelaphi yokufakelwa, kanye nokudla okunama-flavour amaningi, ukulondolozwa kwemithi, ukuqiniswa nezinye izithasiselo ezifanayo. Imenyu kufanele ihambisane nemifino, izithelo, okusanhlamvu nemikhiqizo yobisi. Kubalulekile futhi ukuphuza amanzi anele nsuku zonke - lokhu kuzothuthukisa kakhulu umzimba kanye nokusiza ukukhipha amafutha amaningi.

Indlela yokuphefumula eyisisekelo yokuphefumula kanye nekhono lokusetshenziswa kwayo

Ngaphambi kokuba uqale ngokuqondile ukwenza umzimba wokuzivocavoca kanye nezakhi zokulula, kudingeka uhlanganise izindlela zokuphefumula zenqubo ye-oxysize. Indlela yokuphefumula ngokufanele ingenye yamaphuzu okuqala okuqaphela lolu hlelo, ngaphandle kokuthi yiziphi izigaba ezalandela ezingenakwenzeka. Le nto kufanele ihanjiswe ku-automatism, okuvame ukuthatha cishe amasonto amabili.

Ukufundisa ukuphefumula okufanele kunezigaba eziningana:

  1. Udinga ukuthola ngqo, uthathe amahlombe ehlombe futhi uguqe amadolo kancane. Ngemuva kwalokho, kufanele udwebe esiswini, kodwa hhayi kakhulu, futhi uphuthukise kancane kancane isikhumba.
  2. Manje udinga ukuthatha umoya ojulile ngekhala lakho, ukucindezela imisipha yomshini bese ubamba umoya ngaphezulu ngokuphefumulela okusheshayo okusheshayo.
  3. Khona-ke kufanele uthathe ukuphuma okujulile emlonyeni, uphumule imisipha futhi uhambise isifuba emuva.
  4. Ekupheleni, kulandela ukuthuthwa okusheshayo okukhipha umoya ngokuphelele.

Lokhu kulandelana kuyimpoqo endleleni ye-oxsize "Pumpa futhi mncane." Ukuzivocavoca kwenziwa ngesimo esisimo futhi kuqukethe imijikelezo emine yale ndlela yokuphefumula. Kulabo abaqala ukuqonda le nqubo, inani lokuphindaphinda le nqubo kufanele okungenani izikhathi ezingu-10.

Izenzo eziyisisekelo zesistimu

Kuze kube manje, kunezigaba eziningi zokuzivocavoca okwenziwe nge-oxysize, kodwa okuvame kakhulu okulandelayo:

Isandiso sangaphandle

Ukuze wenze lokhu, udinga ukuqondisa, uthathe amahlombe akho emuva, ukuguqa ngamadolo akho, uphakamise ingalo yakho yesokudla uphonte ngakwesokudla, ngaphandle kokuwa phambili noma emuva. Ukubamba lokhu, kufanele wenze 4 imijikelezo yokuphefumula. Ukuvivinya umzimba kufanele kuphindwe kathathu ohlangothini ngalunye.

Ukuqhekeka odongeni

Kudingekile ukuma odongeni, uncike kuye ngokuqondile futhi uhlale phansi. Uma izithamela zifana nendawo phansi, udinga ukuwelula izingalo zakho, ufake isandla sakho entendeni yesandla sakho ngaphambi kwesifuba bese wenza imijikelezo engu-4 yokuphefumula. Phinda lo msebenzi kathathu.

Ama-push-ups

Udinga ukuguqula ubuso bakho odongeni bese uncike kuwo ngezandla zakho, usethe phambi kwesifuba. Okulandelayo, kufanele ubuyele emuva futhi ekugcineni kokucindezeleka okukhulu, ume ezinzwaneni zakho futhi wakhe umzimba wakho ngomugqa owodwa oqondile. Ukuze uhlale kulokhu okuyi-static, udinga 4 imijikelezo yokuphefumula. Phinda kathathu.

Ukukhipha

Kufanele uqonde, uhlale kancane bese uqala ukucindezela izinyawo zakho phansi ngangokunokwenzeka. Bamba kule ndawo ngemigqa engu-4 yokuphefumula. Ukuvivinya umzimba kumele kuphindwe kathathu.

Ukuzivocavoca okubalwe kuhlu akuphelelanga, futhi njalo ngonyaka bayaba njalo. Izifundo ze-Oxysase nazo zingahlukahluka kuye ngokuthi kunjani ubunzima, isimo sempilo yabantu kanye nokulandelana kwezinyathelo. Indlela engcono kakhulu ukutadisha ukuzivocavoca kwale nqubo ngaphansi kokuqondiswa komqeqeshi oqeqeshiwe nokuqhutshwa okuzimele okulandelayo kwekhaya labo.

U-Oxisayz no-Marina Korpan

Inqubo yokuxoshwa kwendawo ekhuluma isiRashiya yaba yindumalo ethandwayo kumfundisi owaziwayo wokuqeqeshwa nokuqeqeshwa komqeqeshi uMark Corpan. Le ntombazane yazama ukuzimela ngale ndlela futhi ngokumangalisayo yabuyela esimweni esihle kakhulu ngemva kokubeletha. Ezingxenyeni zakhe, umqeqeshi uzama ukuthola ukuqeqeshwa okungcono kakhulu nezincazelo ezitholakalayo ngesinyathelo ngasinye ngesinyathelo ngasinye. Lokhu kubaluleke kakhulu kulabo abangabandakanyeki nomqeqeshi ngamunye futhi nganoma yisiphi isizathu abakwazi ukuya ekamelweni lokufaneleka. Umqeqeshi unayo studio yakhe, lapho enza khona le nqubo iminyaka eminingana. U-Marina Korpan ungumbhali wezinyathelo eziningi zokuzifundela ekhaya. Ukufisa ukuqonda indlela yokwenza umoya nge-Marina Corpan njengomqeqeshi unyaka ngamunye ukhula kakhulu.

I-oxisase iyindlela eyinkimbinkimbi kubantu bonke

Inqubo ye-Oxisayz "Ukuphefumula nokulahlekelwa isisindo" kuyindlela emangalisayo eyinkimbinkimbi ehlanganisa izakhi zokuzivocavoca zokuphefumula, ukuzivocavoca nokuzivocavoca umzimba. Le nqubo ikuvumela ukuthi ususe ama-deposit amaningi kakhulu, qinisa isikhumba, uqinise imisipha futhi ukhulise ithoni yonke yomzimba.

Izinzuzo zale nqubo ziningi: akusho ukuthatha isikhathi esiningi, akudingi imishini eyengeziwe noma amakhono akhethekile futhi angasetshenziswa ngabantu, kungakhathaliseki ukuthi bangakanani ubudala noma izinga lokuzivocavoca. Ukudla okukhethiwe ngokufanele kanye nokuphatha kahle ukuphuza kuzoba yindlela enhle kakhulu yokusebenzisa umoya wokuphefumula. Izimpendulo ezishiywe kwizinsiza ezahlukene zewebhu ze-World Wide Web, zifakazela ukuthi ukusebenza kahle kwale nqubo eyinkimbinkimbi.

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