Ukuzivocavoca Okujulile Kokuphefumula Okujulile
Ukwazi ukuthi ungathatha kanjani ukuphefumula okugcwele, izinga lokuphila kwamakhono. Umjikelezo ophefumulayo ogcwele ukwanda kwe-oksijeni enika amandla emzimbeni wonke, ususa imfucuza yemfucuza njenge-carbon dioxide, futhi uvuse umgogodla kanye nezitho zangaphakathi.
Ukuphefumula okujulile kuyingxenye ebalulekile yokukhulisa noma yiluphi uhlobo lokuzivocavoca owenzayo. Ku- Pilates , sisebenzisa ukuphefumula okunamandla okuhlanganisa ukuqubuzana okukhulu kanye nezidakamizwa ezinkulu ukuqala nokusebenzisa umzimba wethu wama- Pilates , futhi imishanguzo eminingi yama-Pilates ifundiswa ngamaphethini okuphefumulela okuqondile.
Enye yezinyathelo zokuqala zokufunda ukuphefumulela kahle ukufunda ukuphefumula okujulile. I-diaphragm iyi-muscle enemifino efana nedome ehlezi ngaphansi kwamapayipi, ngokungahambisani nokushaya isidumbu somzimba. Uma uphefumulela, i-diaphragm ivumelanise futhi igxila phansi iphinde idale umfutho ovutha emoyeni. Uma uphuma, i-diaphragm ibuyela esimweni sayo sedome, iqhume umoya ngaphandle komzimba.
Uma usukwazi ukuthola isifo sakho se-diaphragm esisebenzela wena, uzothola ukuthi ukuphefumula ngokucindezela kokubili kuvuselela futhi kuphumule. Yindlela umzimba osebenza kahle ophefumula ngayo yonke impilo. Ukusebenzisa ngokuphefumula ngokuphefumula kuyindlela ethandwayo yokunciphisa ukucindezeleka.
Zama lokhu kuvivinya umzimba okuphefumulayo
- I-Set Up Up: Ungenza lo msebenzi ulele emhlane wakho ngamadolo akhokile noma ngisho nanamuhla, ngenkathi uhlezi ufunda. Noma ngabe yikuphi, yenza lokhu ngesandla esisodwa ukuphumula kancane esiswini sakho esingaphansi ukuze uzwe umoya wakho ukwandisa udonga lwesisu bese uhamba emzimbeni wakho. Uma izandla zombili zikhululekile, sebenzisa esinye isandla ngemuva kwesimo sakho esiphansi ukuze uthole ukufaka okukhulu kokuzwa.
- Amahlombe akho kufanele ahlale phansi. Gcina ukhululekile futhi ususe phansi ezindlebeni zakho.
- Umgogodla wakho ubude, kulokho esikubiza ngokuthi umgogodla we-neutral , isikhundla semvelo somgogodla ovumela ukuthi izikhala zomgogodla zibe khona.
- Uma uhlezi, zama ukuzwa ukuthi isisindo sakho siwela ngqo phansi emathanjeni akho futhi ikhanda lakho liya phezulu libheke esibhakabhakeni.
- Umphimbo wakho uvulekile futhi ukhululekile ukuvumela ukugeleza komoya okuphezulu.
- I-Inhale: Philisa kancane kancane emakhaleni akho. Vumela umoya ugele emgodini wakho phezulu bese uhlehla umgogodla wakho - ukwandisa izinhlangothi nezimbambo ezingezansi, ugcwalise imfucuza, ibuyele emuva futhi ihlehlise emuva, futhi ulahle yonke indlela eya phansi. Vumela ukujula okujulile ukuxosha isisu sakho kancane. Ungazami ukumelana noma ukucindezela.
- I-Exhale: Vumela ukuphefumula kwakho ngokulandelana okungenayo ukuthi uyifake. Yehlisa i-abs yakho engezansi, bese isisu sakho. Vumela izimbambo zakho zingene, futhi zigcine, vumela isifuba sakho ukuba siphume lapho uchitha wonke umoya. Ungaphoqeleli umoya, umane uvumele ukuthi uphumele emzimbeni.
- Phinda: Yenza lokhu kuvivinya ukuphefumula okuphazamisayo izikhathi ezimbalwa kuze kube yilapho uthola umqondo wokuthi ingxenye ngayinye iqhubekela kanjani ekulandelayo. Ngalinye i-exhale udwebe izibeletho ngaphakathi nangaphezulu uphendule umoya uphinde uphume emzimbeni. Lesi senzo sokubeletha sizodlala njalo ku-Pilates Workout yakho.
Amathiphu namasu
- Uma uphefumulela, zama ukuyivumela ukuba iphakamise noma ihlasele amahlombe akho. Ufuna amahlombe akho ahlale phansi futhi akhululekile.
- Ngendlela efanayo, ufuna ukuthi inhale ibe khona kuzo zonke izimbilini zombili zangaphambili nangemuva. Isifuba sithutha ngokuphefumula kepha sihlala sikhululekile futhi izimbambo zigcina isimo sazo esiyi-cylindrical.
- Jabulela! Akukho lutho olusikhonza ngaphezu kokuphefumula okujulile.
Manje ukuthi uqonda ukuphefumula kokufiphaza, ungaqhubekela phambili ekuphefumuleni kwe-lateral . Ukuphefumula kwesikhashana kusetshenziswe okuningi ekuzivocavoca kwe-Pilates ngoba kuvumela umuntu ukuba athole umoya omuhle, ojulile ngenkathi i-abs ingenwe kakhulu. Lolu hlobo lokuphefumula ludinga ukuqeqeshwa.
Qinisekisa ukwazi ukuphefumula kwakho okuyisibindi kuqala nokuphambili.
Ihlelwe ngu-Alycea Ungaro