Kupuma kokoka: olimbitsa. njira kupuma

The mwana pobadwa amatithandiza dziko kunja mokweza ndi mfuwu, amene anatsagana ndi mpweya choyamba. Aliyense amene amapuma moyo. Akufa, akupanga mpweya wake wotsiriza. Dziwani kuti mwa kuphunzira kupuma bwino, mwamuna ndi mfulu kwathunthu kwa matenda, kuwonda, zipangitsa uziyenda yachibadwa ya thupi.

Pali zosiyanasiyana zokambirana kwambiri kupuma, monga Qi lolira, anati yoga, Buteyko ndi zina zotero. Kugwiritsa kuti tikhoza qualitatively kusintha miyoyo yawo.

anati yoga

chiphunzitso ichi, amene umalimbana osauka angathe kusamalira thupi lake, a uzimu ndi thupi. Kupuma kokoka pa zomwe njira anati yoga otchedwa Pranayama. Njira limaphunzitsa pa kayendetsedwe ka dziko lonse munthu moyo-mphamvu.

Njira imeneyi ndi variable kupuma Kuwulura m'mapapo mpweya wabwino. Kugwira munthu kusintha kagayidwe, kuwonjezera chitetezo chokwanira, kubwezeretsa misempha ndi kuchepetsa magazi. Yoga ndidzadzaza thupi ndi mphamvu, ndi kupereka mogwirizana ndi bwino.

Zochita, adzaphunzitsidwa mmene kupuma kwa zimakhala thupi ndi mwazi kukhutitsa ndi oxygen.

ujjayi

njira Izi zikutanthauza kuti glottis adzakhala pang'ono ajar. Pankhaniyi, pali zotsatira wotsinidwa mpweya mpira: Kodi kupuma kokoka njira imeneyi muyenera kukakamiza. Ngati Ujjayi kuyerekeza ndi mpweya yosavuta, kuwombola mpweya mu yoyamba ndi wamphamvu chifukwa kusiyana mavuto misa mpweya m'mapapo kutulutsa ndipo pokoka mpweya.

Kupuma pa masewera olimbitsa thupi mu njira imeneyi amapulumutsa mphamvu. Komanso, posayang'ana wake pa ntchito ndi mawu a wake amamasula munthu kuganiza, ndipo imeneyi ndi mbali ya kusinkhasinkha.

Ndi wina akapuma ndi exhaling kupuma Ujjayi pang'onopang'ono ndipo kwambiri mkombero kumatenga pafupifupi makumi atatu masekondi, ndi synchronously pamodzi ndi asanas - 20 masekondi. Dziwani kuti woyambitsa mu anati yoga kudzakhala kovuta kupuma Ujjayi paphunziro chifukwa cha chitukuko ofooka minofu.

Thandizo ndi chitukuko cha Ujjayi

Imirirani, kuika mapazi ake phewa-m'lifupi padera, kuchepetsa manja anu pamodzi thupi. Pamodzi ndi mpweya manja oposa ndi m'mbali ndipo kunong'ona kunena "O". Pa nthawi yomweyo inu kutulutsa, kuchepetsa manja ndi kunena "A".

Tiyenera kupuma kwambiri ndipo pang'onopang'ono. Chitani zimenezi kangapo 5, pang'onopang'ono kubweretsa khumi.

Buteyko Zochita

Njira imeneyi anaonekera mu zaka za m'ma lomaliza. Bukuli lili ndi mfundo yakuti amasintha kupuma achilengedwe. Kupuma kokoka umalimbana kuchepetsa kuya awo. 152 kudziwika matenda amene njira imeneyi ndi othandiza. Mothandizidwa ndi Zochita izi amaliona 98% ya matenda, kuphatikizapo chifuwa.

Mu wathanzi anthu buku kupuma kwa malita 5, anthu ndi mphumu - 15 malita - akuti hyperventilation mapapo. Pankhaniyi pamene mpweya zakuya za njira pano kuchuluka kwa mpweya ali magazi si kuchuluka ndi okhutira _CO2 yafupika.

Malinga Buteyko kupuma bwino - ndi kuonjezera kuchuluka kwa mpweya woipa m'magazi. Kupuma kotero zapamtundu ndi Kuimaima pakati mpweya.

Buteyko Zochita

Kupuma pa masewera olimbitsa thupi ayenera kukhala motere: ndikofunikira kuti am'manga mpweya pamaso pa zikamera wa kuganiza kuti palibe mpweya kwa nthawi yaitali nthawi. Ndiye kupuma osaya, chakudya chochepa. Ngati pali chikhumbo pokoka mpweya mpweya kwambiri - kubwereza kachiwiri.

Kenako muyenera kusiya kupuma pa kuyenda kwa maganizo kupanda mlengalenga. Kenako, kupuma ndi kubwereza kachiwiri.

Ndiye kupuma shallowly mkati mphindi zitatu. Kuonjezera pang'onopang'ono mpaka mphindi 10.

Poyamba wokhulupirira mphatso mavuto amaoneka zomverera zosasangalatsa, kupuma mofulumira, mantha kuukira akusowa mpweya, yafupika kudya. Ndiye amayamba kukula kofunika ziwalo kupuma, ndi kusapeza kusiyiratu.

kupuma oksisayz

Oksisayz - m'njira yapadera kuonda, amene kugona pa maziko zokambirana wosavuta kupuma. Anayambitsa pulogalamu - American Dzhil Dzhonson. Iye anakwanitsa motere kuthana ndi kulemera owonjezera.

Ntchito yoyenera, chakuya kupuma n'zotheka nthawi yayifupi zotheka kukwaniritsa kuwonda, komanso kuchotsa sagging khungu ndi cellulite. Oksisayz kulimbitsa thupi popanda yotopetsa, sikutanthauza akugwira mpweya, ndi kale amachititsa pakalibe contraindications iliyonse.

Kuonda ndi thandizo zokambirana ndiyo kunyamula mpweya mbali zosiyanasiyana za thupi, chotero, chifukwa cha njira imeneyi - luso kupuma bwino. Nkofunika kuti asonyeze kuphunzitsa kupuma yolondola kwa masabata 2-3, kubweretsa izo kwa automaticity zonse kenako okha kukachita ntchito yeniyeni.

njira zinayi

Kupuma kokoka ali motere - pokoka mpweya kudzera mphuno, pamimba ndi mpweya pa nthawi yomweyo monga mpira. Akuika patsogolo mafupa a chiuno, minofu atolankhani ayenera momasuka. Atatu pang'ono kudzoza ndi voteji thako minofu ndi perineum. Kutulutsa kudzera pakamwa, apangidwe mu chubu, ndi minofu m'mimba yesetsani nthiti. Komanso lakuthwa mpweya Mtheradi m'mapapo Ndikudzikhuthula. Agwirizane nsana wanu popanda kutukula mapewa.

A nthawi yaikulu ya tsiku kwa zinthu zimenezi Udzakhala mmawa, pamene pachiyambi kukhala zochangamutsa, amene adzakhala ndi kupuma zofunika. Koma ili ndi chikhalidwe optional, mukhoza yomweyo anayamba mbali yaikulu. Oksisayz kumatenga pafupifupi mphindi 20 tsiku lililonse maphunziro pa nthawi yomweyo chidwi: mwamsanga thupi ang'ono ndi zoyenera.

Oksisayz Zochita isanayambe chakudya kapena pambuyo maola 3 pambuyo chakudya. Pambuyo Zochita muyenera kupewa kugwiritsa ntchito chakudya cha ora lina.

Nkofunika kuchita tsiku lililonse nkhani 30 kapena kuposa kupuma. Ngati maseŵerowo akutsatiridwa choyamba mu njira imodzi, ndiye wina, ndiye 2 kupuma zino.

Dziwani kuti nthawi yaitali inu muyenera kuchita olimbitsa kotero zotsatira zake zidzakhalabe yaitali, monga oksisayz ali katundu chokhala.

Qigong

Qigong kupuma kokoka kubwera anachokera ku China. Kumeneku ndiko ntchito pokonzanso mphamvu thupi la thupi, komanso kusintha kwa chikhalidwe wonse. Chotero kupuma ndi zolimbitsa thupi ndi chakudya chamagulu limachititsa kukwaniritsa kuwonda chifukwa maselo thupi ladzala ndi oxygen.

mpweya uwu ndi yabwino kwa aliyense, kaya akhale a msinkhu ndi matenda. Asayansi a ku Japan apeza kuti ntchito qigong kukwaniritsa kuwonda ndi zotheka chifukwa wapadera katundu zolimbitsa thupi mokwanira kubwezeretsa wamanjenje dongosolo la munthu.

Zochita Qigong

Kupuma wokhulupirira Qigong tichipeza 3 waukulu ayenera kuchita zovala, si asagwiritse kayendedwe, kwathunthu momasuka.

1. Chule. Pansi pa mpando, phazi kufufuza phewa m'lifupi. Compress dzanja mu nkhonya ndi, amuzungulire dzanja lake zina. Ikani elbows anu pa maondo, kutambasula mphumi nkhonya. Maso otsekedwa ndi kumasuka. katatu pa tsiku kwa mphindi 15.
2. Wave. Amathandiza kuchepa maganizo njala. Bodza pa nsana wanu. Miyendo ndichotse pa ngodya pa mawondo. dzanja limodzi pa mimba yake, winayo - pa chifuwa. Pa mimba mpweya limachokera, ndi thorax ukuwonjezeka. Kutulutsa - zosiyana. Kuchita maulendo 40.
3. Zamaluwa. Kukhala pa mpando otsika, anawoloka miyendo kutsogolo kwa m'mimba mwake. Ikani manja anu kanjedza pa wina ndi mzake. Kumbuyo ndi yosalala, pang'ono adatchithisira mutu, maso otsekedwa. Normal mpweya woyamba mphindi 5, muyenera kuganizira izo. Kenako lathu msonkhano - wamba mpweya omasuka mpweya. Yotsatira Mphindi 10 kupuma kudacita, si koyenera kulamulira mpweya, kumasuka.

kukhazikitsa moyenera Qigong kwa miyezi 2 maphunziro ithandiza kuchepetsa kulemera ndi makilogalamu 10.

Strelnikova njira

Gym anatuluka monga mankhwala, ngakhale anadzakhala mokakamizidwa kwa oimba ndi nawo mingoli onse. Chitani facilitates muphunzitsidwe mawu, ndipo ndi maziko a chitukuko ndi mchitidwe wa mingoli iliyonse. Komanso, ntchito Zochita izi kukhala kulankhula kupuma ana.

Amantha mtima kwa chitukuko ichi chifukwa Qigong, Yoga, ndi Buteyko Njira, oksisayz kuthamanga kumatsutsana zasonyezedwa Strelnikovoj zovuta. Mu masewero olimbitsa thupi ili, cholinga ndi anaikira pa mpweya, kuwonjezera, kusamalira kupuma achilengedwe. maphunziro umalimbana kuwonjezera mphamvu mpweya wa thupi, potero kuwonjezeka viability ake ndi kuchira zimatheka pa chibayo. Yoga Cholinga pa mpweya zonse.

Ntchito tsiku la ubongo zovuta amadzaza ndi mpweya, mutu kwathunthu chitadutsa, kumawonjezera luso kukumbukira, komanso lingathandize kudziletsa lamulo la thupi.

olimbitsa wokhulupirira Strelnikova

Zovuta ndi chilengedwe. Ndi abwino kwa mibadwo yonse. Amakhala zokambirana 12 okha. 3 akuluakulu ndi: "Ladoshki", "epaulettes", "Pump". Iwo amakhala mu machitidwe onse amene anafuna zochizira matenda osiyanasiyana, kuphatikizapo chibayo.

1. Manja. Imani mowongoka, mbamuikha zibakera ake lamba wake. Pa zibakera inhalation synchronously adatchithisira pansi ndi pansi. Kenako, kubwerera manja pa m'chiuno. Kodi nthawi 12 pa mpweya eyiti. Choncho kayendedwe pakati midadada kaye masekondi 4.
2. Epaulettes. Kudzongoka, weramitsani elbows wanu, kusunga burashi mu dera mapewa. Pokoka mpweya mphuno phokoso, ndi burashi izi Finyani mu zibakera. Anayi mpweya - manja pansi masekondi 4, kenako yopuma - mpweya anayi - yopuma. Muyenera kuchita m'zinthu sikisi mpweya anayi.
3. Pump. Imirirani, kuika mapazi ake kuchepera kuposa phewa, muike manja anu pansi pa mbali yanu. Bend imatumiza pang'ono, kupanga mpweya phokoso kumapeto kwa kayendedwe, kutsiriza ndi otsetsereka a. Bwererani ku malo apachiyambi. Pamenepo, weramirani ndi kupuma. Round kumbuyo. Musati weramirani miyendo. Adatchithisira mutu.

Zochita pakuti mayankhulidwe mpweya Strelnikovoj

Chifukwa cha zolondola kulankhula mpweya imatengedwa limaonetseratu intonation, buku wabwinobwino wa kulankhula kwambiri phokoso mapangidwe. Zochita Tiyenera munthu kulankhula mawu ngati inu kutulutsa, ndalama ndi wogawana wotuluka tikamapuma mpweya, mawu musati zitsamwitsa pa kudzoza.

Njira ntchito pa chitukuko ya kulankhula mawu akatswiri mu stutterers ana. njira zachokera kutikita minofu kuti mizere nkusani mpweya maganizo a anthu ntchito inspiratory mpweya mtsinje. Pa mutu wa ukuwonjezeka magazi, ndipo akukhulupirira kuti machiritso chida cha zida kulankhula.