I-gymnastics yokuphefumula kwimitya ye-cerebral

Ukuze ingqondo isebenze ngokuqhelekileyo, idinga i-oxygen. Kungenxa yoko ukuba iiseli zifumana amandla. Iingxaki ezininzi zibangelwa ukungena ngokwaneleyo kwingqondo. Ngokuqhelekileyo oku kwenzeka ngenxa yokuphazamiseka kweempahla. Izifo ezininzi, umzekelo, i-atherosclerosis, i-vegetovascular dystonia okanye enye ibangela ukungonakaliswa kwegazi kwiinkonzo. Enye yeendlela ezifanelekileyo zokulwa nale ndlela yokuphefumula. Iinqanawa ze-cerebral zi luncedo kakhulu, njengoko ziphucula ukusebenza kwazo. Izalisa ingqondo ngeoksijini kwaye isebenze ukujikeleza kwegazi.

Kutheni umsebenzi we-vascular uphazamiseka?

Ukubonelelwa ngokuqhelekileyo kwengqondo kunye ne-oksijini kuxhomekeke kwizinto eziliqela. Ewe, umoya ophefumlelweyo umntu ubaluleke kakhulu. Kodwa nangona i-oksijeni ephazamisekileyo ingenisoloko ingena kwingqondo. Oku kwenzeka ngenxa yokunciphisa i-lumen yeempahla, i-spasms, ukwehla kwetoni. Isizathu sale meko sinokungondleki, uxinzelelo, imikhwa emibi, indlela yokuphila yokuhlala, ezinye izifo. Izifo ezahlukeneyo zomlomo wesibeleko zingaphazamisa nokunikezelwa kwegazi kwingqondo.

Kwaye izifo ezininzi, iziqhelo eziqhelekileyo zichasene. Kule meko, ukusetyenziswa kokuphefumula kusetyenziswa iimpahla zengqondo nentamo. Inceda ekuphuculeni ukunikezelwa kwegazi kwingqondo kunye nokuphucula imithana yegazi. Uncedo olunjalo lwe-atherosclerosis, ukunyuka kwengcinezelo, i-vegetovascular okanye neurocirculatory dystonia.

Indlela yokuphefumula ngokuchanekileyo

Ukuphefumula kungumgaqo wobomi. Kodwa inyaniso yokuba ufuna ukuphefumula ngokufanelekileyo, bambalwa abantu bacinga. Kwaye iingxaki ezininzi zempilo zidibaniswe nale nto. Uninzi lwabantu luphefumula kakhulu. Ngoko ke, igazi alicebisi kakuhle nge-oksijeni, kwimiphunga ihlala i-carbon dioxide. Oku kukhokelela ekunciphiseni ukujikeleza kwegazi. Kwaye ingqondo ayifumani oksijini. Ukungapheli, ukuphefumula okungapheliyo kufutshane nobomi kwaye kwandisa ingozi yokuphuhlisa izifo ezahlukahlukeneyo.

Ngoko ke, kubaluleke kakhulu ukusebenzisa umthamo wonke wemiphunga ngexesha lokuphefumla. Oku kuchaphazela ukusebenza kweenqwelo ze-cerebral. Ukuphefumula okulungileyo kuqala ngesisu, ngoko isifuba senyuka, ngoko amahlombe. Ngomfutho okhukhulayo kubalulekile ukuzama ukukhulula yonke imiphefumlo evela emiphakeni.

Physiology yokuphefumla

Kwi-inhalation, ukuzaliswa kwegazi kweempahla ze-cerebral kuyancipha, i-cortex ye-hemispheres iyabangela umdla. Kwaye ekuphumeni komzimba umthamo wegazi ukwanda kwaye kukho umphumo wokuthoba. Ukujikeleza kusebenze ngokunyuselwa kwentsholongwane yokuphefumla, ingakumbi xa kwenzeka ngeempumlo. Oogqirha baye bafaka ubungqina bokuthi baphazamise ukuphefumula komzimba kubantwana, umzekelo, kunye neengqeleko okanye i-adenoids, zinciphisa ukukhula kwengqondo. Lo mntu ophefumula ngokufanelekileyo, uyazikhusela kwizifo ezininzi. Ngoko ke, ukunyusa ukuphefumula kweempahla zengqondo kubalulekile.

Ukwandisa ukusebenza kakuhle kunye nefuthe iinqanawa, udinga umoya ophefumulayo, ukuphefumula kunye nomfutho omfutshane. Gcina phantsi kwaye uphumule kuya kunceda, ngokuchaseneyo, i-vzoh emfutshane kunye nokuphuphuma okucothayo kunye nekhefu emva kwayo.

Iinzuzo zokuzivocavoca

Nangona amaxesha amandulo amaninzi amaninzi okuphulukisa ayehlanganiswa nokuzilolonga. Kodwa kungekudala nje iinzuzo zabo zibonakaliswe ngokusemthethweni. Ukuzivocavoca umzimba kusebenza njani kwiinqanawa zobuchopho:

• Uqinisa izindonga zabo;
• Ixuba imilambo yegazi;
• Ukuphucula ukunikezelwa kwe-oksijini kwingqondo;
• Ukunciphisa uxinzelelo lomngcipheko;
• Ukuthintela ukwakheka kwegazi;
• Ukwandisa ukusebenza kakuhle;
• Ukuphucula imemori kunye nokuqwalasela;
• Uyakhupha, unceda ukulwa noxinzelelo;
• Unceda ukunciphisa ukuguga;
• Ukhusela ekuphuhlisweni kwesifo.

Iimigaqo zokuphefumula

Kukho ubuchule obuninzi bezo gymnastics. Uninzi lwazo lwaluvela kwimfundiso yamandulo, umzekelo, kwi-yoga okanye kumachiza aseTshayina. Ezinye zadalwa ngabasosayensi banamhlanje. Kodwa bonke benza umsebenzi ofanayo - ukuphucula ukunikezelwa kwengqondo ngeoksijini kwaye kuqiniswe izitya. Umgaqo-siseko weendlela ezininzi zokuzivocavoca ziyimpumlo ejulile, ebukhali, ukuphefumula okuphefumlelweyo kunye nokuphuma komlomo ngomlomo.

Ukongezelela, unokuphefumula ngekhendi enye, ukuvala isibini ngomnwe wakho. Ucwaningo luye lwabonisa ukuba ukuphefumula i-nostril efanelekileyo kuncitshisa uxinzelelo, kuxoxisa, kunciphisa intloko, kuvumela umsebenzi weentliziyo. Kwaye ukuba uphefumula ngeqabunga lesobunxele, umzimba uya kuba ngetoni, ithoni yeempahla iyavela, isebenzise iiclander endocrine. Kwanokuqhekeza okucothayo ngokucothayo kunye nokubandakanyeka kwesisu esiswini, kunciphisa i-spasms kunye nokunciphisa uxinzelelo lwegazi.

Iinkcazo kunye nokuchasene

I-gymnastics yokuphefumula iyaluncedo kubo bonke. Kodwa akufuneki ukwenza ngaphandle kokubonisana nodokotela ngokukhawuleza emva kokuphazamiseka kunye nokuhluleka kwentliziyo. Kwaye nezinye izifo, ukuqhutyelwa komzimba kungenziwa kwindlu ngokwabo. Eyona nto inomsebenzi ukuphefumula kunye ne-atherosclerosis yemitya ye-cerebral, i-hypertension. Inceda ukulungelelanisa ukujikelezwa kwebherebhu kwaye ufumane ngokukhawuleza emva kokuphazamiseka, ukuphucula impilo kunye ne-hypotension, uxinzelelo lwegazi oluphantsi.

Ziziphi izenzo ezingenziwa

Ukusebenzisa ukuphefumla okuncedisayo ekuqiniseni izitya zengqondo, zenziwa nayiphi na inkqubo. Ungasebenzisa i-qigong, i-gymnastics yaseTshayina, i-Yoga, iStrelnikova, ukuphefumla okukhulu e-Buteyko. Kodwa ukusetyenziswa okuhlukeneyo kuya kuba luncedo. Zingabandakanywa kwimisebenzi yokusa kwimihla ngemihla okanye zenziwe ngamaxesha amaninzi ngemini, umzekelo, ngokubonakala kwintloko, ukuphakamisa ithoni okanye ukuphucula isimo sempilo. Ukwenza oku, uqeqesho oluninzi luwanele.

• Ukuchukumisa ngokujulile ngeempumlo, gcina umoya wakho ngomzuzwana emihlanu. Exhale kancane ngomlomo, ukuvala umlomo nge-tube. Kodwa akudingeki ukuba uphume ngokukhawuleza, kodwa ngekhefu. Exhale encinci - bamba umoya wakho okwesibini. Ukuphefumla omnye kufuneka wenze okungenani 10 ukuphuma. Udinga ukuphinda amaxesha ama-5-6. Lo msebenzi uqinisa izindonga zeempahla kunye nokwandisa ithoni yabo.
• Ukuzilolonga okulula kuyenziwa kwindawo yokuma. Kufuneka uphefumle ngokuthe ngcembe ngephumphu yakho. Ngelo xesha, liphezulu ukunyuka iisokisi. Ngomphunga ophuzayo kufuneka uhla uze uphumule. Exhale ngomlomo.
• Chukumisa ukuba uphefumle kwaye usasaze izandla kumaqela, nokuba ncinane ukuba uguqulwe. Bamba kule ndawo iminyaka emi-3-5. Ngethuba lokuphefumula libuyela kwindawo yokuqala.
• Kuwuncedo ukuphefumula imizuzu emi-5 ukuya kwe-7 ngokulandelelanisa le patheni Oku kuya kunceda ekusebenziseni ukujikeleza kwegazi nokukhusela i-cerebral vascular sclerosis .

Gymnastics ngendlela yaseStrelnikova

Le nkqubo ngoku iyaziwayo kakhulu. Ukusebenzisa kwakhe ukuphefumula kusetyenziswa izifo ezahlukeneyo. Ubunqwenelekayo obuphambili obuphefumlelweyo obuphambili kunye nokubandakanyeka kwesithintelo. Siyabulela oku kubaluleke kakhulu kwi-gymnastics kwimpahla yengqondo. Ikhuthaza:

• Ukuphuculwa kwempompo yomoya;
• Eyona mpahla ephuma phambili yegazi eliyingozi;
• Ukuphucula ukuthungqwa kweempahla;
• Ukuqhelaniswa kwe-inhibition kunye nokuxolisa kwi-cortex ye-cerebral;
• Ukuphuculwa kwezisele zeengqondo kunye neoksijini;
• Ukuphuculwa kwengqondo kunye nokusebenza kakuhle.

Eyona ndlela ihamba phambili yokuzivocavoca Strelnikova

Kukho izinto ezininzi ezenziwa nguDkt. Strelnikova. Kodwa ukuba kusetyenziswe ukusetyenziswa kweempahla zengqondo kunokusetyenziswa ezininzi.

• Hlala esihlalweni, uncike izandla zakho ngamadolo, uguqa kwaye ukhulule kancane. Yenza ii-2-4 ezibukhali ezibukhali, ziphumle iimitha ezili-10. Kule nqanaba, phefumula imizuzu eyi-10-15.
• Kwinqanaba lesibini, kufuneka wenze 8 ukuphefumula okufutshane, njengokungathi ukukhwaza. Iindlela ezinjalo ngekhefu leemitha ezi-10 kufuneka zenziwe 12.
• Cinezela zakho izibhanti ngokumelene nebhanti yakho. Kwi-inhalation, gxila phantsi izandla zakho phantsi, kwi-exhalation-thatha indawo yokuqala.

I-gymnastics yaseTshayina yempahla yengqondo

Inkqubo yamandulo yokuphulukisa empuma isekelwe kwendima yokuphefumla. Abantu baseShayina bakholelwa ukuba kuphela ukuvisisana nendalo, umntu unokuphila. Ngoko ke, ukuphefumula kufanele kube bunzulu, kuzinzile. Ngokusekelwe kule migaqo, i-gymnastics yeempahla zengqondo zibanceda ukuba basebenze kakuhle kwaye zikhusela izifo ezininzi. Ungasebenzisa iziqhelo ezimbalwa ezilula.

• Kufuneka uhlale esihlalweni, ubeke iinyawo zakho, ubeke izibonda zakho emadolweni akho, kunye neentende zakho - nxamnye nomnye, zifake izibonda zakho. Hlahla phantsi ezandleni zakho uze uphumule. Udinga ukuphefumula ngokukhawuleza, ngokusebenzisa izihlunu zesisu. Ibele ayifuni.
• Ukuzivocavoca kwenziwa elele ngasemva, imilenze iguqa ngamadolo. Esinye isandla silele esiswini, esinye sesifuba. Xa ulungelelanisa, kufuneka unamathele ngaphandle kwesifuba sakho uze udwebe esiswini sakho. Ekuphumeni komzimba - ngokuchaseneyo. Zonke iintshukumo mazibe zihamba kwaye ziphole.
• Kwiindawo zokuma, zombini izandla zifakwa kwisisu. Xa unxiba ngeempumlo, kufuneka uzalise imiphunga yakho kwaye unamathele esiswini sakho. Exhale kuyimfuneko ngemilomo evaliwe yiphubhu, ecinezela kwisisu esiswini.
• Kancinci kancinci kwaye welula izandla zakho. Xa uphuma, phonsa ngakwesobunxele, ucinezela isandla sakho kwicala lakho lesobunxele. Emva koko uphinde ulandele enye enye.

Indlela yokusebenza ngokuchanekileyo

Ukuzilolonga kungenziwa maxesha amaninzi ngosuku. Imeko yodwa yeeklasi yithuba lokuphumla nokuphazamisa. Kuyinto engathandeki ukujongana ngokukhawuleza emva okanye ngaphambi kokutya. Ukuba ukuqhuba ukuphefumula kwenziwa xa izitya zeengqondo zincinci, qhagamshelana nogqirha ngaphambi kokuba. Zonke izinto zenziwa ngokukhawuleza nangokuzithobayo, ngaphandle kokunyanzelisa. Ngaphandle kokuba kuvunyelwene ngenye indlela, inxalenye ephezulu ye-trunk kufuneka iqondiswe xa yenza.