Abagijimi bangazuza kulezi zivivinyo zokuphefumula eziyisisekelo
Kungase kubonakale sengathi kwakungeke kube nokuningi okushoyo ngokuphefumula: Inhale. Exhale. Phinda. Yini engaba lula? Yini engase iqhubekele ngokwengeziwe?
Siyaqhubeka siphefumula noma ngabe siyayinaka noma cha, ngakho kungase kubonakale sengathi ngeke kube nesidingo sokwenza izindlela ezahlukene zokuphefumula. Kodwa uma i-oksijeni ingumsoco wethu obalulekile kakhulu wokuphila nokuphefumula yinqubo esiyisebenzisayo ukuze sithole konke lokho okwakhiwa kwe-oksijeni okuphila ekuphileni kwethu, mhlawumbe ukuhlolisisa indlela esiphefumulela ngayo akuyona ukuchitha isikhathi.
Umswakama obangela umjikelezo ongapheli we-inhalation kanye nokuphefumula, i-diaphragm, uhlala ejulile ngaphakathi kwesikhumba esiswini. Uma siphefumula, i-diaphragm ivumelana futhi ixhumane, idonsa umoya emaphashini. Njengoba amaphaphu egcwalisa, izimbambo zanda futhi ziphakamisa futhi ziphume. Khona-ke, ngenkathi i-exhale i-diaphragm ikhipha kabusha, inkontileka ye-abs iphinde ibambe izimbambo phansi bese umoya ushiya amaphaphu ethu.
Inqubo yokuphefumula iyingqayizivele ngoba ingaphansi kokulawulwa kwethu okungazi lutho nokungazi lutho. Uma unaka umoya wakho, ungakwazi ukuyilawula kalula, kodwa ngokushesha nje uma ukhohlwa ngakho, isimiso sezinzwa esizimele sithatha futhi uqhubeka nokuphefumula lonke usuku nosuku. Ngoba ngokuvamile inqubo yokuzenzekelayo, iningi labantu alizange lilalele. Kodwa kumdlali, ukulalelisisa ukuthi nini, kanjani nokuthi kungani siphefumula kunezinzuzo eziningi.
Ukuphefumula okufanele kudinga ukuhamba kwe-thoracic, amandla omuhle wesisu nesisindo somzimba futhi, okungajwayelekile njengoba kungase kuzwakale, uhla olugcwele lokunyakaza ku-diaphragm kusukela ekukhawulweni kokuphumula.
Abantu abaningi-abagijimi bahlanganisa-bahambahamba nge-diaphragm esesimeni sokuqhaqha. I-diaphragm nayo idinga ukubuyela njalo esimweni esilahlekile, esivunyelwe ukusebenza kahle. Ukuze i-diaphragm yokuphumula i-abs kufanele ivumelane ngokuphikisana.
Abagijimi nabangewona amageyimu bangazijwayela ukuzivocavoca okuyisisekelo ukuze baqeqeshe i-abs ne-diaphragm ukuthi basebenze ndawonye ukuze banikeze inhalation egcwele nokuphumula.
Ukuzivocavoca Okuphefumulayo Kwabalandeli
1. Vula ibhaluni.
Ama-balloon aqhakazile angasiza ekufundiseni umgijimi ukuthi uzizwa kanjani ukuphefumula okuphelele nokugcwele usebenzisa imisipha yomzimba. Thatha ukujula okujulile futhi uphume ngokuphefumula okude, okuqinile, okunamandla nokuvumelanisa imisipha yomzimba ukuze uzame ukuphoqa umoya wokugcina uphume emaphashini. Phinda izikhathi eziningana.
2. Ukuhlala uhlala ngokuphefumula okukhulu .
Ngesikhathi uhlezi odongeni odongeni uhlala endaweni, finyelela izingalo zakho phambili futhi usebenzise isikhathi eside, uphefumule ngokujulile. Thatha umoya ojulile, bese uphumelela ngokuphelele usebenzisa inani elingu-5 ukuxosha umoya omkhulu ngangokunokwenzeka. Ngenxa yokuthi ugcina umgogodla wakho odongeni, futhi lapho ungahambisani nendawo, ukuvivinya umzimba kuzokuphoqa ukuba usebenzise i-diaphragm kanye ne-abs ukwenza inhalation nokukhipha umoya futhi ungathembeki ku-spin, entanyeni noma emahlombe ukwandisa isikhala socingo. Ngaphezu kwalokho, uzothola nokushisa okukhulu kwe-quad.
3. Ukuphuza komlilo.
Lo msebenzi wokuphefumula uyaziwa kakhulu phakathi kwabasebenzi be-Yoga. Inqubo eyisisekelo ihlanganisa ukukhipha okuncane, okunamandla, nokuphuza okuncane okuncane. Lokhu kwenziwa ngokushaya ngokusheshisa (ukuthengisana nokuphumula) imisipha yomzimba. Ukuze uqale, inkinobho yesisu ihanjiswa ngaphakathi emgodleni nomoya idonsa ngaphakathi nangaphandle emakhaleni ngomlomo uvaliwe.
4 . Ukuvuthwa kwamathumbu.
Ukuvuthwa kwamathumbu kungumzimba oqeqesha imisipha yomzimba ukuze kuqiniswe umgogodla nesifuba. Kwenziwe ngokuma ubude, noma ukubeka emuva bese uthola inkontileka futhi udonsa odongeni lwesisu ngaphandle kokuhambisa isikhumba noma umgogodla. Zama ukubona ngeso lengqondo inkinobho yesisu kuze kube yilapho ubuyela emgodleni noma phansi. Bamba lokhu ngenani elingu-5, futhi ubeke kancane kancane. Phinda izikhathi eziningana. Lokhu kuhamba kuhlanganisa ukuqiniswa okujulile kwenhliziyo ukuze ukwazi ukuzuza ukuphefumula okuphelele nokuphelele ngesikhathi sokuphefumula.