Abantu abangafundanga, ukuphefumula akusizi kakuhle. Ngokuphefumula okunjalo, umzimba awufumani i-oksijini ngokupheleleyo. Ingxenye ephezulu yamaphaphu isebenza, igazi aliphuculwa kakuhle nge-oksijeni, zonke izitho zihluphekile, kuba kwi-metabolism yazo zixhomekeke kwigazi. Ukuhlawulela le ntlupheko, sifunda ngokuphefumula ukuphefumla. Kunokuba kuyingozi? Ngokutsho kweemfundiso ze-yogis, uhlobo lomntu ngamnye lucacise inani lokuphefumla elikhishwe kuye. Xa umntu ephefumula, kungekudala uyafa. Ingqumbo, ukuphefumula okucothayo, ngokuchaseneyo, kuyalula. Ngoko ke, ngokwemfundiso ye-yogis, isisindo kuphela kunye nokuphefumula ngokujulileyo kunokuthiwa kulungile. Ookhokho bethu baphefumlelwa ngaloo ndlela, kodwa ngokuthe ngcembe udidi lomntu bomntu lwaguquka, kwaye ukuphefumula kwakhe kwaqala ukumlinganisa.
Ewe, akunakwenzeka ukulawula ukuphefumla kwakho rhoqo. Kodwa unako ukuphefumula ngokupheleleyo ubuncinane kanye ngosuku (kwaye kulunge ngakumbi ukuba uzisa le mali ukuya kathathu) kwisiqingatha seyure ngaphambi kokutya, kuya kuthi, nokuba kunjani, ukuba luncedo. Umgaqo obaluleke kakhulu apha ukuphefumula ngempumlo yakho kuphela. Uhlobo lulungiswe ukuze xa ukuphefumula ngeempumlo emzimbeni akufumani naluphi uthuli, akukho phunga lamagesi anobuthi, okanye umoya obandayo. Umlomo awuhambisani nezi njongo.
Ukuphefumula kwe-yogis kubandakanya:
- Ukuphefumla okuphezulu - kwenziwa ngokuphakamisa amahlombe kunye ne-collarbones (abaninzi abafazi baphefumlelwa ngaloo ndlela). Kule meko kuphela inxalenye ephezulu yemiphunga ifumana umoya.
- Ukuphefumla okuphakathi - umoya uzaliswe yingxenye ephakathi yemiphunga.
- Ukuphefumula okujulile (esiswini)-kwenziwa ngokunciphisa isicacisi (i-septum muscular ehlukanisa i-thoracic kunye nesisu esiswini) kunye nokukhutshwa kwesisu. Umoya ungena kwingxenye ephantsi yemiphunga. Ukuphefumula okunjalo akunakwenzeka xa isisu sinyanzeliswe ngamandla.
Ewe, masiqale ukuphefumlela ngokupheleleyo kwe-yogis. Hlala okanye uphakamise ngokuthe ngqo, uhlalise ngokukhawuleza, uze uqale ukuphefumla ngendlela elandelayo. Ukuqala, nciphisa isithsaba, gcina isisu (ukuze kube lula, unokubeka isundu phezu kwayo, ngoko uya kulawula ukuhamba kwesisu). Ngenxa yoko, inxalenye engaphantsi yemiphunga iya kugcwaliswa ngomoya. Emva koko uhambise iimbambo ezantsi kunye nombindi wembambo. Ngoko uzalisa indawo ephakathi yemiphunga ngomoya. Emva kokusasaza iimbambo eziphezulu, pha kamisa i-collarbones, ugobe isifuba uze uphinde ukhumbule isisu esisisigxina - i-diaphragm iya kuxhasa imiphunga. Yonke into, iphefumulo iphelile. Yiphathe ukuze izigaba ziguquke ngokuthe ngqo.
Ngoku malunga nokuphuma. Okokuqala, udonsa esiswini, uze udibanise i-thorax kwaye ekugqibeleni unciphise amahlombe. Iimfudu zimele zibe zihamba kakuhle, zenze ngaphandle kokuxhatshazwa.
Ukusebenzisa ukuphefumla okunjalo kunika umoya opheleleyo wemiphunga, ukhusela kwizifo zamapulmonary nezibandayo. Ukusuka kwi-chill ungayichitha, uphefumle imizuzu embalwa ngendlela ye-yogis.
Ukuphefumula ngokucokisekileyo kunomvuzo omkhulu kumzimba: ucebisa kakhulu igazi nge-oksijeni, usebenza ngokuxhamla kwiintlanzi ze-endocrine, ukwandisa ukumelana nomzimba, ukukhupha nokukhupha. I-Gymnastics ye-yogis isebenza njengesikhali esinamandla ekuchaseni uxinzelelo, sinceda ukuphucula umzimba. Xa umoya ungena kwingxenyana ephantsi yemiphunga, apho i-oxygen exchange exchange, i-heart beat beat, ingcinezelo iyancipha, imisipha ikhulule, ukuxhalaba, ukunyuka kwengxaki, ukunciphisa amandla. Ukongezelela, ngokuphefumula okupheleleyo, iisiphako zodonga lwesisu kunye nekhontrakthi yesigxina, iisitho zomzimba zesisu zisisenziwa, okufaka isandla ekuphumeni kwegazi.
Olunye usebenzo lwe-yogis lubambe umoya wakho. Iyancipha inkqubo ye-nervous, ibuyisela amandla. Kungenziwa ukuma, ukuhlala kunye nokulala. Inhalation yenziwa ngeempumlo, njengokuphefumula ngokupheleleyo, ngelixa, xa uvula, ubalekele ku-8. Bamba ukuphefumula imizuzwana engu-8-32 (bima kancane ubude). Emva koko uphumelele, ufana nokuphefumula ngokupheleleyo, kwakhona ubalekele ku-8. Yenza lo msebenzi kufuneka ube ezimbini okanye kathathu ngosuku.
Ngaphantsi koxinzelelo oluncitshisiweyo okanye intloko, le ndlela ilandelayo iya kunceda. Sukuma uqonde, izandla zakho zikhululeka ngokukhululeka, iisokisi kunye nezithende kunye. Ukuqala ukukhupha, uze uphefumle ngokupheleleyo. Ngezandla zakho, vala indlebe zakho, kwaye ubambe amaphiko ekhaleni lakho phakathi. Nciphise isifuba sakho esifubeni sakho, vula izihlathi zakho, vala amehlo akho, ufake iminwe yakho yenkcazo kwiinkophe zakho. Hlalani kule ndawo njengoko unako. Emva koko vusa intloko yakho, susa iminwe yakho ekhaleni lakho kunye neentloko zezilwanyana, yenza umphunga ophuzayo, njengokuphefumula ngokupheleleyo. Ngoku zithatha izithupha zakho ezindlebeni, zinciphise izandla zakho. Emva koko, uya kuziva ukhululekile ngokukhawuleza.