Nciphise ukuguga
Umxhasi weendlela zokuphila, uNjingalwazi Yuri Gushcho, ukholelwa ukuba ukubonga ukuphefumula ngokukhethekileyo, akunakwenzeka ukuba siphile ngonaphakade, kodwa siya kuhlanganisa iminyaka eyi-5-6. Kuyavakala ngakumbi ngathi inzululwazi yeengcali, nangona kunjalo, iinkcazo zezi zinto zenzululwazi. Ukuqhelekileyo kumntu omdala onompilo kukuba malunga ne-12 yokuphefumla-ngumoya ngomzuzu. Kule ndlela, inomoya enamandla kakhulu yemiphunga iyenzeka kwaye ixabiso elikhulu lekhabhoni dioxide liphelile. Nangona kunjalo, ukuba akwanele egazini, ngoko nangoko kukho i-spasm yeempahla, iindonga zekhontrakthi ye-bronchi. Kwaye oku kunciphisa ukuhamba kwe-oksijini kwizitho ezisisiseko, kwandisa uxinzelelo lwegazi kunye nokunciphisa ukujikeleza kwegazi kwimifuno. Ngokwemvelo kwaye ilibazise ukuphefumla - kunokunyusa ukutshintshwa kwegesi kwigazi nokukhusela ukuphuhliswa kwezifo. Uqeqesho lokuphefumula, oluphuhliswe nguNjingalwazi Guscio, kunye neengoma eziphefumlelweyo, zikufundisa ukuba uzive isigqi esifanelekileyo. Kubalulekile ukwabela i-7-8 imizuzu ngosuku. Olu bunzima luqukethe ama-exercises a-5 - angenziwa nanini na, xa kuyimfuneko, ukuphazamisa. Ziyakuthintela ukukhathala nokuxinezeleka, ukuhlawula ngendlela enhle. Ukuba uqhuba inkokhelo eqhubekayo, utshintsho lwegesi, uxinzelelo lwegazi, umzimba ulahla izinto ezinobungozi, umsebenzi wenhliziyo kunye nenkqubo yokugaya inyama iphucula. Ngoko ...
1. Ukuphefumula ngokupheleleyo
Nciphisa ngokukhawuleza ngeempumlo. Uze uqale umoya ofanayo ongenakho.
Unako ukubala i-1-2-Z okanye ukumela isondo elijikelezayo ngokukhawuleza - liya kukunceda udale isigqi sesiganeko esifanelekileyo. Okokuqala, shenxisa kancane esiswini, uze uphuze ngokukhawuleza ngeempumlo - iimpompo kufuneka zizalise malunga ne-3/4 (emva koqeqesho oluninzi uya kufunda ukuqonda ivolumu yabo). Namela ingqwalasela yakho - okokuqala ugxininisa isisu sakho, uze usiphakamise isifuba sakho encinane uze unyuse i-collarbone yakho. Ungathathi ikhefu kwaye ngokukhawuleza uqale ngokukhawuleza uqale ukukhupha: ukutsala kancane kwisisu - isithwathwa siphakanyiswa phezulu, ngoko-ke udibanise iimbambo, unciphise inxalenye engaphantsi kwesifuba, kwaye ekugqibeleni ubuyisele i-clavicles kwindawo eqhelekileyo. Kubalulekile ukwenza indlela yesithathu - ayiyi kuthatha ngaphezu kweminithi.
2. Ukuphunga ukuphunga
Phinda ucinezele intsimbi entanyeni, uphakamise inxalenye yolwimi oluphezulu. Kule ndawo izihlandlo ezi-3 zenza umsebenzi owedlule "umoya opheleleyo". Iphepha lokuphefumula lincinci, ngoko i-wheezing encane ifakwe. Phinda onke amaxesha amathathu.
3. Ukuphefumula
Nciphisa ngokukhawuleza ngeempumlo, uze uphawule imilomo yakho, njengokungathi ufuna ukubiza iileta "y", unamathele ulwimi, uxoxwe kwiphubhu, - uthathe umoya. Thatha ikhefu elifutshane ukugwinya isalathisi, uphume ngeempumlo. Yenza oko amaxesha amathathu. Nceda uqaphele, umoya kufuneka uyenze nje ngomlomo!
4. Ukuphuphuma umoya
Exhale ngokupheleleyo, uze uzalise, uzalise imiphunga malunga nesiqingatha. Oku kusemgangathweni wonke umsebenzi-kodwa ukuze ufezekise umphumo oyifunayo, kuyimfuneko ukuyenza kwindawo efanelekileyo. Ingqungquthela yokuphefumlelwa kufuneka iphakame kwaye iwele, njengepompo, kunye nokuphuma komzimba kufuneka ibe malunga namaxesha amathathu ngokukhawuleza kunokugquma. Yenza ukusuka kwi-3 ukuya kwe-5. Ukuba kunzima kuwe, yenza "ukuphefumula ngokupheleleyo" njengekhefu. Kubalulekile ukufunda ukulawula ukuphefumula nokuphefumula, ukwenzela ukuba ungaphumeleli ukulawula isigqi.
5. Ukucima imiphunga
Ukuphefumula ngaphakathi nangaphandle kwempumlo yakho - ngokukhawuleza nangamandla. Ngethuba lokuphefumula kufanele kufane ne-exhalation, kwaye akukho khefu phakathi kwabo. Kubalulekile ukuba "usebenze" isithintelo, kwaye ungagxothi ekubetheni umzimba wonke. Yenza indlela e-3 yokuphefumula / ukuphefumula, ngexesha lekhefu liya kuphefumula ngokupheleleyo.
Exhale kakhulu
"Phumla - ungaphefumli," - eli binzana eliqhelekileyo ukususela ebuntwaneni lunceda kwaye xa wenza umzimba oqhelekileyo. Ngoko, imizuzu engama-20 yoqeqesho oluqhelekileyo kwinkqubo ekhethekileyo yokuphefumula, kunokwenzeka ukuba "uphumelele" 2 kg ngeveki. Abadlali bebhola bayazi kakuhle ukuba ukulahlekelwa kweekhalori, oko kukuthi, ukusetyenziswa kwamanqatha ibe ngamandla, kuqala kuphela xa kufikelelwe intliziyo ethile emva kwexesha elithile emva kokuqalisa ukusebenza kwe-aerobic. I-oksijeni - njengotshisi kunye ne-oxidizer-idibanisa ioli kunye ne-carbon dioxide. Kodwa yintoni yokwenza le nkqubo iphumelele ngakumbi ngaphandle kokusebenzisa imithwalo yemithwalo yenyama? Ukuphulaphula ama-American Gris Chajders abonga ngenxa yokuzivocavoca umzimba kunye nokuzivocavoca ezithile sele ithathe indawo engu-52 yobukhulu beengubo kwi-44th. Okokuqala kufuneka ufunde ukuvakalelwa. Ukunyakaza kwayo kubangela ukunyakaza okukhulu kwe-lymph umthambo emzimbeni, ohlambulula iiseli ezinobuthi kunye neetekisi. Ijubane langoku likhuphuka kunye nokuxhatshaza kwe-diaphragm. Inikeza ukuxutywa kwezitho zangaphakathi, kuphucula ukujikeleza kwegazi kwisigxina esiswini kunye nesistim se-digestive system. Ukuqonda ukuba le nkqubo iphefumula, zama ezi zilandelayo:
- ukwenza umfutho okhululekileyo emlonyeni, uzama ukukhupha wonke umoya ukuya ekupheleni;
- Ngentshukumo ebukhali, bhuqa ngeempumlo zakho;
- Zama ukuziva i-diaphragm kunye nayo, thatha umoya ophefumula emlonyeni wakho;
- usondeza esiswini sakho, gcina umoya wakho ngemizuzwana eyi-10;
- ukuphefumula ngokupheleleyo kwaye uthathe umoya ophefumlelweyo kwimpumlo yakho. Le nkqubo yokuphefumula iya kufuneka iphindaphindwe rhoqo, ithatha i-exercise-rack, - ngendlela, ifana neyoga asanas. Ngaphandle kolwazi lwesakhiwo se-anatomical of the body of the body, uya kuziva ngokukhawuleza ukuba, kokubili uxinzelelo olusisigxina kunye nolushukumisayo, kunye neendlela zokuphefumula, zisebenza kangcono.