Kodi mukufuna kukhala ang'ono? Gwiritsani kupuma koyenera kuti kuwonda. masitepe oyamba kokoma

Ngakhale kuchuluka kwa zakudya zilipo ndi machitidwe zimene zimachititsa kulemera imfa, kunenepa sakufuna kusiya ambuye awo. Chifukwa chiyani? Tiyeni kusiya pambali milandu idlers, amene akuyesetsa outsmart okha (mwachitsanzo, pambuyo asanu Mulimonsemo sangadye, ndipo pambuyo asanu, anaba - chonde), kotero personas mlandu odzikonda okha. Tiyeni tikambirane za anyamata osauka (omwe amadziwa, mwina ndinu angokhala mmodzi wa iwo) amene, ngakhale akuyesetsa ndi khama, simungathe tichotse pogwiritsa owonjezera.

Mwina chifukwa ndi zinalephereka nkhondowo kunenepa lagona mu kusowa oxygen. Anthu ambiri ntchito osaya pachifuwa kupuma, omwe sakukhoza thupi lawo. Gululi zolondola diaphragmatic kupuma, monga kupuma chifukwa mwana wakhanda, ndi njira ya kupuma kwambiri zothandiza. Pamene diaphragmatic kupuma mwakhama ntchito akulu kugawa kulekanitsa chifuwa ndi madipatimenti m'mimba. Inspiratory zakulera othandiza, limakuwongola ndi amakankhira m'mbali, ndi minofu m'mimba ndi mantha ndiponso lofufuma kwambiri mbali imodzi ngati mpira kufufuma. Popeza voliyumu ya m'mapapo ukuwonjezeka, kotero munthu amatha kupuma mpweya kwambiri. Pa kutulutsa a zakulera pansi ndi anaŵerama, ndi minofu m'mimba ndi mantha ndiponso "chikopa" mu nthiti, m'mapapo mphamvu yafupika kwambiri, kupanga zosavuta sadzalandira mpweya.

Pamene kupuma motere thupi (makamaka dongosolo kupuma) akugwira ntchito pa mphamvu zonse, choncho kuwonda ndondomeko satenga nthawi yaitali.

Kodi kupuma bwino kwa kuwonda?

Pamene mpweya alowa m'thupi zedi zochepa, mphamvu mwina adzamasulidwa ku wambirimbiri, choncho gawo limene sichinayambe nawo makutidwe ndi okosijeni a shuga ndi katundu wake (mafuta), izo lidzasanduka mafuta. Choncho, kuonda, muyenera kupereka thupi lako ngati kuli kotheka wa oxygen.

Kodi kuchita izo? Ndi kuchita masewera olimbitsa thupi anaerobic. Mnthawi yogwira makutidwe ndi okosijeni thupi yaikulu mafuta zidzachitika pambuyo Mphindi 30 kuyambira maphunziro, ndipo malinga ngati nkhokwe mphamvu kugwiritsa ntchito shuga kwa chiwindi.

Choncho ndi bwino kuphunzira diaphragmatic kupuma njira, umene kukhutitsa thupi ndi oxygen. Kupuma diaphragmatic, ambiri ofotokoza makhalidwe zachipatala ndi zipatala. Mwachitsanzo, diaphragmatic kupuma magwero wamba masiku ano dongosolo Integrated apeze thupi ndi mpweya machulukitsidwe yake Bodyflex.

Malinga ndi malamulo Bodyflex kuti zotsatira pazipita zolimbitsa thupi (ie, kuonda ndi kupanga thupi kusintha), m'pofunika kuti adziwe njira ya kupuma zisanu siteji.

1. kutulutsa kudzera pakamwa.

2. A mpweya mwamsanga kudzera mphuno.

3. Wamphamvu kutulutsa zonse kudzera pakamwa.

4. Kuchita mpweya wanu.

5. Asangalale ndi bata mpweya.

Poyamba anayamba kuchita kupuma ntchito za anati yoga. Mu nthawi yathu ino, zimenezo ndi Kuwonjezera kwambiri katundu pa othamangitsa. Njira kwa kupuma zolondola zimachitika mosiyana malinga dongosolo yeniyeni (Bodyflex, anati yoga, oksisayz, kupuma wokhulupirira Strelnikovoj neri Al.), Koma onse cholinga pa pazipita mpweya machulukitsidwe, zomwe zimachitika chifukwa cha mafuta kuyaka ndondomeko.

Yoyenera kupuma kwa kuwonda. Kuphunzira mfundo zikuluzikulu

Kuchita masewera ali khama mpweya ndi mpweya - nthawi yosangalala.

Mulimonse mmene muyenera kukoka mpweya wanu kupyolera mphamvu.

Pamene inu kusonyeza safuna kubweretsa okha kuti chizungulire, pamene zizindikiro loyamba malaise ndi chotheka kuti achepetse katundu ndi kutanthauzira zolakwa zawo.

Muzichita kupuma kokoka kuonda muyenera pa chopanda kanthu m'mimba.

Kuyamba ntchito Zochita zophweka kwambiri, kusintha kwa Zochita zovuta ikuchitika pang'onopang'ono.

Mwachitsanzo, njira zosavuta imatengedwa mobwerezabwereza ndi kuyeretsa mpweya. Amakhala pogwira Zochita zotsatirazi:

• katatu pa tsiku imagwiridwa m'zinthu 10 kukonzanso kupuma (kukwaniritsa anayi kwambiri mpweya + pa nkhani zinayi angoti wako + pa udindo anayi bata mpweya). Kuvomerezedwa chofunika: Ntchitoyi imagwiridwa panja;
• katatu pa tsiku imagwiridwa mpweya kuyeretsa. Ndi ofanana ndi amene m'mbuyomu, kupatula mpweya: ndi mphamvu mpweya wotuluka tikamapuma kudzera milomo mwamphamvu wothinikizidwa mu chakudya chochepa.

Yoyenera kupuma kwa kuwonda. Kuthetsa mavuto

Sikuti kutsata Zochita kupuma odwala hypertensive, amayi apakati amene akudwala miyala impso ndi gallstones, omwe sakukhutirabe ndi msana. Komanso, musati ntchito kupuma kokoka ntchito ndi ana ndi okalamba, ngati palibe malangizo kuchipatala.

Yoyenera kupuma kwa kuwonda. zosavuta kuphunzitsa

The Zochita zotsatirazi n'zothandiza kwambiri, woyenera kuphedwa kwa awo angakuthandizeni kukonzekera Zochita zina m'gulu kayendedwe ka njira ina thanzi apambane (monga kapena yoga Bodyflex). Padakali pano, timaphunzira kupuma moyenera, lomwe ndi sitepe yoyamba pa njira chithunzi ang'ono ndi thupi lathanzi.

Choncho, atagona pa nsana wake, ikani buku ndi wolemera kwambiri m'mimba. Kupanga mpweya osaya, kutulutsa, yesani ngati kuli kotheka kuti muchotse mapapo mpweya amagwiranso minofu m'mimba: kusonkhanitsa m'mimba ndi kumva mmene amakhala ku msana. M'buku lino zinkaoneka kulephera mmimba. Zikuchepa Mpweya kuboola mphuno, pazipita lembani mapapo anu ndi mpweya ndi zingakweze pamimba. Mu buku ili pamwamba. Zikuchepa kutulutsa ndi kukokera mimba yanu. Bwerezani kukambiranako atasinthana maudindowo ili kasanu kapena kasanu. Inu mukhoza kukhala chizungulire pang'ono, izo nzabwino: thupi ladzala ndi mpweya (!) Amagwiritsidwanso ankaona chilakolako kuchotsa mmero wake: ntchofu patsogolo mu mapapo atatulukamo.

Pa njira ntchito, pamene zoyendera n'zotheka kuchita kupuma zolimbitsa lalikulu. Pakuti yense nkhani zinayi anachita mpweya kwambiri - angoti wanu - kupuma kunja - kupuma likhale. N'zachidziwikire kuti akhale mphindi zosachepera zitatu. Mogwira mtima kwambiri mwapanikizika ndi mavuto mantha.

nkhani ina yofunika kwa kukula munthu woonda - funso zakudya zoyenerera. Komanso, akamanena za ndondomeko imeneyi si kwambiri ntchito zakudya zathanzi zokha, koma mu kufanana olondola a mapuloteni, mafuta ndi chakudya. Ambiri, abwino kukhala menyu (mothandizidwa ndi dokotala) ndi kutsatira izo tsiku ndi tsiku. Kutenga maphikidwe manja zakudya kwa kuwonda (ndi mutu nkhani mzake, kotero izo mu m'kupita), mbale okonzeka malinga maphikidwe choncho, kuganizira zosowa za slimming thupi, choncho ndi mfundo Iyamba ndondomeko akhale mogwirizana ankafuna.

Yoyenera kupuma kwa kuwonda - chinsinsi bwino. Koma musaiwale za chakudya chamagulu ndi kuchita yogwira. Mwa njira imeneyi kungachititse chithunzi mu dongosolo, ndipo mosalephera, kuti matenda ntchito ya ziwalo ndi kachitidwe mu thupi.