Ukuphefumla Diaphragmatic - a ilikhubalo? kungaba

Uninzi lwethu bathwaxwa ulahlekelwa oksijini. Zombini izizathu nenjongo kunye luluvo. Nyaka ngamnye, isiqulatho oksijini umoya esiwusezelayo kuncitshiswa 0,002% ngenxa kukuphuma mveliso kunye kukufudumala okukhawulezayo kwehlabathi. Lo mzobo kubonakala encinane, kodwa ngokuhamba kwexesha kwandisa, neoksijini uya uncipha.

Izizathu luluvo sibeka uxinezeleko, isixa ngawo mihla isantya ubomi luyanda minyaka yonke. Ngenxa yengcinezelo kusehla awo ngayo umoya wethu. Uphononongo lubonise ukuba ngama 90% yabemi kumazwe oluphucukileyo ephefumlayo yokuzenzisa, endaweni yokusebenzisa amandla ngokupheleleyo emiphungeni.

Kutheni kufuneka ukuphefumla diaphragmatic

Ukuphefumla kanzima ayiniki ubungakanani mpilo kuyimfuneko eqhelekileyo yokusebenza kwinkqubo yethu eziphilayo. Ngoko ke, oko akuthethi ukuba ioksijini ngokwaneleyo, umzimba wethu iyeka kwi-100% oku kufuneka ukufunxa izinto, kunye ityhefu yande ngomhlana ibekwe kukutyeba kuba yokucola lingancipha kakhulu.

Kakade ke, ngenxa yomsebenzi omhle emathunjini kuyimfuneko ioksijini nje kuphela, nto leyo kuwutshisa ubuthi izinto ezinobungozi, kufuneka ifayibha ukunceda yokuhlambulula villi wamathumbu nakweyiphi ingqushu. Kodwa ke ngumba eyahlukileyo.

Yintoni ukwenza ntoni? Ukwandisa inani oksijini emoyeni, thina asikwazi, kodwa sinokufunda ukuba kuphefumlwa njani kakuhle, ukuze umzimba wafumana inani elaneleyo. Ukuze wenze oku, kwaye kukho nokuphefumla diaphragmatic. Ukuba ngaxeshanye, sidle ekunene kwaye unakekele namathumbu nokucoceka (udle ifibre), umzimba uqala ukusebenza ngathi clockwork.

iziphumo Amazing banikwa iphanda ze izazinzulu weDyunivesithi eLos Angeles. Bona wathelekisa iiklasi kwi ibhayisekile emileyo imithambo yokuphefumla. Yaye kwenzeka ukuba imizuzu engama-20 imithambo umntu osebenzisa ukuphefumla diaphragmatic, ulahlekelwa calories-40% ngaphezu kwesinye othe waziphatha kwi ibhayisekile umile. Kwaye izinto ezinokwenzeka nkalo siye sibe lukhulu. Ngapha koko, abantu abaninzi basebenzisa kuphela 25% yemiphunga yakho. Amanye amalungu bengasebenzi.

Nje usebenzisa diaphragmatic zokuphefumla echanekileyo, sinako ubunzima bomzimba, nihlambulule umzimba basempilweni. Ngenxa yokuba oxygen eza emaninzi kakhulu ngoku ulitshisileyo ezityebileyo nobumdaka, nokuququzelela umsebenzi adrenal kunye ndlala namadlala. Ngenxa yoko, ibhalansi kwamadlala ilungiswa, liyayeka ukuba namafutha, nobumdaka kususwe ngokukhawuleza nge emiphungeni (kukho ubungqina bokuba emiphungeni kunokukhokelela% ubuthi 60), ukuba iphuculwe.

uphefumlele

Kakade ke, kunzima ukuba umntu ongenamava ukuphefumla ngokuqhubekayo. Kodwa oku kuyimfuneko. Kokuchitha iiseshini embalwa ngosuku, unako ukufikelela nemiphumo emihle kakhulu. uqeqesho elifutshane elide iza kukhokelela kukuba le awo of yokuphefumla, nangaphandle iiseshoni ziya kwandisa ngokuphawulekayo. oxygen eyanele uya kwandisa amaxesha amaninzi. Kwanele ngemini ku tirhisa iiseshoni ezintathu okanye ezine imizuzu emihlanu. Nangona ekuqaleni kunye nemizuzu emihlanu kubonakale kakhulu. Ingenza basonta yakho intloko, kodwa izinto ziya ziba ngcono kunye nexesha. Kufuneka kuvavanywa imo yempilo, zethuba leseshoni ukuze aqale.

iintlobo ukuphefumla

Them zininzi kangaka. Ngokwayo, ukuphefumla diaphragmatic singathathwa njengesiseko unyango yeziko. Yiba ukuphefumla uzole (nokuba ngonyuka uxinzelelo phantsi), sibe emnandi, ezihlambulule umqala kunye impumlo (malunga umqala obuhlungu kunye nempumlo esihambisayo kuya kulityalwa ngonaphakade).

Oku zonke iintlobo, kufuneka ufunde basis kuqala. Kuyinto elula.

1. umoya Deep. Ning'ong'oza esiswini sakhe.
2. Esiswini kunye iintsalela. Deep nokuphefumla.
3. Xa umoya okugcwele zoba esiswini (umoya wonke ngaphakathi).
4. Kancinci siphefumla. Esiswini kubuyiswe.
5. Xa umoya ngokupheleleyo wenze inqaku isisu.

Bonke. Umjikelo yagqitywa. Ngokuthe ngcembe iqala ukufumana anencasa, ndingezi imida ezinjalo kuchazwe ngokucacileyo. Umba kuxeshani (inqwanqwa), siya ukubamba umoya wethu kwaye kangangoko ukuba uphefumlela ngaphakathi kunye nokukhupha njani, oko kuxhomekeke kakhulu kunene. Ngokwalo mgaqo, yaye ukwahlula phakathi iindidi ukuphefumla. Ukuzilolonga kwenziwa ngcono emoyeni evulekileyo, Kakade, kungekhona isisu ngokupheleleyo.