Ukuze uthole umphumela odingekayo wokulahlekelwa isisindo ngesikhathi semidlalo, udinga ukuphefumula kahle, njengoba lokhu kusiza ukugcwalisa wonke amaseli omzimba nge-oxygen. Ochwepheshe kulezi ziqondiso baye bahlakulela ukuphefumula okuhle kokulahlekelwa isisindo.
Inqubo yokuphefumula kokulahlekelwa isisindo
Buka ukuphefumula kwakho futhi ubale izikhathi ezingakanani ozithathe umoya ojulile, cishe, ukubaluleka kuzoba yilapho. Ngeshwa, lokhu kuyiphutha ngokuphelele, ngoba ukuphefumula okukhulu kuhlinzeka umzimba ngokulingana okudingekayo oksijini, ngenxa yokuthi ubuchopho buqala ukusebenza kangcono, futhi izinqubo ze-metabolic ziyashesha. Njengoba kunikezwe lokhu, kungaphetha ngokuthi ukuphefumula okujulile kuyadingeka impilo enhle, ukulahlekelwa isisindo nokuphila isikhathi eside.
Yini okufanele ibe uhlelo lokuphefumula lokulahlekelwa isisindo?
Ukuze ufunde ukuphefumula okulungile kuyadingeka kancane kancane, ngoba ngomzuzwana umzimba awukwazi ukuguqula. Okokuqala, udinga ukuzivocavoca kanye ngesonto, okuzoxoxwa ngezansi. Lokhu kuzoba isinyathelo sokuqala ekufinyeleleni lo mgomo. Ukuqeqesha kusetshenziswe kangcono emoyeni ovulekile, zikhethele indawo ekude epaki noma ube khona eduze kwewindi evulekile. Ukuphefumula ukulahlekelwa isisindo kumele kube yizicucu, kodwa ngokubandakanya kwesifuba, okumele kwandiswe.
Ukuzivocavoca ukuphefumula kwesisindo
- Ukuzivocavoca kokuqala. Zibeke phansi, bese ubeka izandla zakho emzimbeni. Udinga ukuphuma kancane futhi kalula, ukukhulula amaphaphu emoyeni. Exhale kuze kube yilapho isisu sinzima kakhulu ngangokunokwenzeka. Ukuphefumula ngokusebenzisa i-diaphragm, ngalesi sikhathi imisipha yakho kufanele ikhululeke ngokuphelele.
- Umsebenzi wesibili. Ungashintshi isikhundla, uphefumule ngangokunokwenzeka, udinga ukuchitha cishe imizuzwana engu-3 kule nqubo, futhi ngaphezulu kokuphindwe kabili kokukhipha. Kumele futhi ubambe umoya phakathi kwe-inhalation nokuphefumula kwamasekhondi angu-9. Ukuze ube nekhono lokulawula ukufaneleka kokuphefumula, faka izandla zakho esiswini sakho.
- Umsebenzi wesithathu. Ukuzivocavoca kufana nesibini, kodwa esikhundleni sezandla kuphela esiswini, faka le ncwadi.
Imithetho yokulahlekelwa isisindo ngosizo lokuphefumula
- Ngesikhathi sokuzivocavoca, qapha imisipha yomzimba, kufanele ikhululeke.
- Faka kuphela ngekhala, umlomo kuleli phuzu kufanele uvaliwe ngokuphelele.
- Phuma ngegebe elincane phakathi kwezindebe.
- Ukuphefumula kwe-Diaphragm kusiza ekuthuthukiseni ukuthutha nokuphambanisa umshini.
Kunezici ezihlukahlukene zokuphefumula zokulahlekelwa isisindo, okubandakanya izivivinyo ezahlukene.
- Uhlelo lwePam Grout . Udinga ukufaka isikhalazo emasekhondini angu-4. umoya emoyeni bese ubamba imizuzwana engu-16. Manje kuyadingeka ukuthi uphume kahle. I-exhalation kufanele iqhubeke ngaphezu kokuphefumulelwa, okungu-8 sec. Inani eliphelele le-inhalation, ukukhipha umoya nokuphazanyiswa ngu-1: 4: 2.
- Uhlelo lwe-Strelnikova . Ukuzivocavoca okunjalo kusiza ukubuyisela izwi, ukulahlekelwa isisindo nokuqeda izifo ezithile. Incazelo yalezi zivivinyo iwubuhlungu obufushane futhi obukhali bekhala, lapho kudingekile ukuba uhlwithe imisipha.
- Uhlelo lukaPapa . Ukuzivocavoca okunjalo kunciphisa amafutha, esesiswini. Udinga ukucindezela umhlane wakho odongeni, ngakho-ke emuva kwakho okuphansi kuzothatha isikhathi, futhi isisu sakho sikhululekile. Philisa ukuze uzwe ukucindezeleka emhlane wakho ophansi. Uma uphuma, cindezela umgogodla wakho odongeni. Phinda lokhu kuvivinya usuku ngezikhathi ezingu-8.
- Uhlelo luyi- bodyflex . Lolu hlelo luhlanganisa umzimba nokuphefumula okufanele. Kunezigaba ezintathu zokuzivocavoca: isometric, isotonic nokulula. I-Bodyflex izokusiza ukuba uthuthukise impilo yakho futhi ulahlekelwe isisindo.
- Ungazama izinkimbinkimbi eziningana bese ukhetha ukuzivocavoca okuthandwa kakhulu futhi okuphumelelayo kuwe.