Enye yezinkinga ezivame kakhulu abagijimi, abaqalayo ngokukhethekile, isipiliyoni kukhona ukulinganisa okuhlangothini, noma ukuchotshoza ngakwesokudla ngaphansi kwezintambo zomhlanga. Ukuphefumula ngokwemimba kungasiza ekuvimbeleni ukugxeka okuhlangothini, okusho ukuthi ungaqhubeka ugijima futhi ungakhathazeki ngokunciphisa ukulahla isikhumba.
Umgomo wokuphefumula kwesisu ngokujulile ukudweba iningi lomoya emaphashini akho ngomoya ngamunye.
Ukuthatha umoya ngaphezulu kusho imisipha yakho ithole oksijeni engaphezulu, engabangela ukusebenza okusebenza kahle. Uzozizwa ukhululekile futhi ukhululekile uma usebenza.
Indlela Yokwenza Ubuningi Bomzimba Obuhlungu
- Okokuqala, udinga ukuqinisekisa ukuthi usebenza ngendlela efanele yomzimba . Gcina amahlombe akho akhululekile, kodwa qiniseka ukuthi awunayo i-slouching. Ungagcini ikhanda lakho liphume ngoba lokho kuzokwenza ukuthi uncike. Ukugijimela ukuzingelwa kuyokwenza kube nzima ukuphefumula ngokujulile esiswini sakho bese uthole inani eliphakeme lemimoya emaphashini akho. Uma uzizwa ucindezelekile, shiya izingalo zakho, uphinde uzithuthukise ukuze ukhulule ukucindezeleka. Uma ngokuvamile uthwala ukungezwani okukhulu ezandleni zakho, emahlombe nasentanyeni, kuzomele ufunde ukuthi ungakugwema kanjani lokhu .
- Njengoba uphefumulela ngomlomo wakho , phakamisa isisu sakho futhi, ngesikhathi esifanayo, uphonsa phansi uphume nge-diaphragm yakho. Lokhu kunikeza amaphaphu akho igumbi elikhulu kakhulu ekwandeni futhi udwebe emoyeni. Kufanele uzizwe isisu sakho sanda, kunokuba isifuba sakho siphezulu. Uma isifuba sakho saphezulu sanda, usuke uphefumula kakhulu.
- Philisa kancane kancane futhi ngomlomo ngomlomo wakho. Njengoba usujwayele ukuphefumula kwesisu esiswini, ungakwazi ukuphoqa ngenkani, ngakho-ke ujwayele ukujwayela.
- Ungahlola ukuthi uyayenza kahle ngokulala emhlane wakho futhi ubukele isisu sakho njengoba uphefumulela. Kumele ubone isisu sakho sikhuphuka futhi siwa nomoya ngamunye. Uma ubona isifuba sakho senyuka, awuphefumuli ngokujulile ngokwanele. Zilungiselele ngenkathi ulele phansi, bese uzama ukukhumbula futhi ulingise le nqubo uma usebenza. Abaqeqeshi be-Yoga bafundisa kahle indlela yokuphefumula, ngakho thatha isigaba se-yoga noma ubuke imfundo ye-yoga ku-intanethi ukuze usebenzise okuningi. Zama ezinye ze- yoga eziba usizo kakhulu kubagijimi.
Umthombo: Darren Morton, et al. "Ithonya lokumiswa kanye nomzimba womzimba ekuhlangenwe nakho kobuhlungu besisu obuhambisana nomzimba." Journal of Science and Medicine in Sports, 2010 13 (5).