Abangu-90% kubo bonke abesifazane emhlabeni bafuna ukunciphisa umzimba, ngezinga elilodwa noma elinye. Inani eliyinkimbinkimbi ngempela liqala ukulahlekelwa isisindo futhi ngisho nangaphansi kunemiphumela emibi kakhulu. Isizathu sabantu abaningi kangaka abafuna ukunciphisa umzimba - kucacile, abesifazane bazama njalo ukuthuthukisa ukubukeka kwabo. Kodwa izizathu ukuthi abesifazane abambalwa kakhulu, empeleni, bahamba endleleni yokulahlekelwa isisindo esiphuthumayo ezimbalwa.
Okokuqala, iningi labantu abanesisindo esiningi ngokweqile lingenayo, ngakho-ke, lapha futhi ukuze uthathe futhi uqale ukubandakanyeka ngokweqile emidlalweni yokulahlekelwa isisindo, abavele baphume ngokomzimba. Ngaphezu kwalokho, abantu basebenzisa ukudla kahle futhi kahle. Futhi lokhu akukwazi ukuhlanganiswa nezidlo eziqinile futhi eziphumelelayo. Isizathu esibalulekile sokugcina yisikhathi senkcitho nemali. Ukusebenzisa imali emzimbeni noma nge-simulators ekhaya akukwazi konke.
Ngakho ungaba kanjani bonke labo abafuna ngobuqotho, kodwa abakwazi? Kukhona indlela! I-gymnastics yokuphefumula ka-Marina Korpan yilokho okudingayo uma:
- hhayi fanateete okuningi ngokuzikhandla okukhulu;
- bafuna ukufunda ekhaya;
- abanalo ithuba lokuthenga ama-simulators nanoma yikuphi okunye okusungulwa kwezinto ezinkulu;
- ufuna ukulahlekelwa isisindo nokuthuthukisa impilo yakho.
Mhlawumbe, inketho ehlongozwayo oyithandayo ngempela. Okuyinhloko yokuzivocavoca okuphefumulayo Korpan ukunikeza ukunakekelwa okukhulu ekuphefumuleni okufanele. Njengoba uMarina ngokwakhe ethi, ukuhlanza kwamaseli amafutha kusetshenziswe ngokufudumala emoyeni, okusho ukuthi kumele sinikeze yonke indawo yenkinga ngo-O2 ngangokunokwenzeka.
Isebenza kanjani?
Ukuphefumula kukaMaria Korpan kuyindlela yokudla. UCorpain uncoma ukwenza umzimba ngesikhathi esiswini esingenalutho ngemuva kokuphuza ingilazi yamanzi ngemva kokuvuka. Ukuzivocavoca kuthatha imizuzu engu-15 kuphela futhi kungenziwa nganoma isiphi isikhathi sosuku. Kunezikhombandlela ezimbili zokuzivocavoca zokuphefumula zokulahlekelwa isisindo Korpan:
- i-oxsize;
- bodyflex.
Okuyinhloko yokuzivocavoca umzimba bodyflex Marina Korpan ukukwenza umzimba ukulibala ukuphefumula. Ukuvocavoca kuhambisana nokuhoxiswa kwesisu. I-Bodyflex inezinamba zokuphikisana:
- i-hypertension;
- izinkinga ngamaphaphu;
- ukukhulelwa.
Kanti, ukuvivinya ukuphefumula kokunciphisa umoya we-Marina Korpan kufanelana nakho konke. Lapha, asikho isidingo sokubamba umoya wakho, ekuqeqesheni ufunda nje ukuphefumula kahle. Ekuqaleni, kungcono ukutadisha nomqeqeshi, bese ufundela ekhaya. Okuyinhloko "ukuphefumula kahle" ukuthi akudingeki uphefumule, kodwa isisu sakho. Okubizwa okuthiwa, ukuphefumula kwesifo se-diaphragmatic. Kulesi simo, amahlombe noma i-thorax akufanele ihambe.
Ukuphefumula ngokumangalisa kuyasiza kakhulu kune-thoracic, njengoba ijulile futhi inikeza wonke umzimba umzimba omningi oksijini. Futhi uma ungakakhohlwa okwamanje, oksijini xaxa, ngokushesha sisinciphisa isisindo. Ngokuhamba kwesikhathi, uzojwayele ukuphefumula futhi, ngaphandle kokuqaphela, uzophefumula ngale ndlela hhayi ekuqeqesheni kuphela, kodwa empilweni yansuku zonke.
Ukuphumelela
Ukuqinisekisa ukuphumelela kokulahlekelwa isisindo ngosizo lokuphefumula
Ukuzivocavoca umzimba akuyona nje indlela yokulahlekelwa isisindo. Lokhu ukubuyiswa kwayo yonke inyama. Ngenxa yokuphefumula okufanele, ukudla kwakho kuzoshintsha, uzodla kancane, futhi umzimba uzodinga "ukudla okunempilo". Ngokuvamile abantu abayeki ukulahlekelwa isisindo, ngisho nokuyeka ukubhema nokuzivocavoca.