Breathing umzimba for neminye esiswini: yini uhlelo lokukhetha?

Breathing izivivinyo - lena iqoqo ekhethekile umzimba, okubandakanya umsebenzi okhethekile. Asikho isidingo ukusebenzisa, gxuma wenze kwemizwelo okukhulu phansi, udinga nje ahlale emuva ukuphefumula. Abaningi baphathwe ngendelelo for imisebenzi efana 'sokuthula' ukuthini. Kodwa lokhu kuyadukisa! Ngaphezu impilo jikelele, ukuphefumula umzimba ukwazi ashise amanoni aphosekile endaweni enzima kangaka elisetshenziselwa ukunciphisa umzimba, njengoba isisu.

Kungani ukuphefumula umzimba for neminye esiswini yokukhuluma yayiphumelela kangaka?

ukuphefumula Proper kusiza zonke izicubu kanye izitho uthole umoya-mpilo ngokwanele - ikhemikhali iqhaza nobusha. Lokhu kubalulekile ikakhulukazi emathunjini amancane, okuyinto ngezikweletu umoya-mpilo angaphezu kuka nezinye izicubu, futhi eqinisweni, uyena obangela supply iqoqo elikhulu izakhamzimba emzimbeni. Amaseli uthole konke okudingayo. Kwandisa ijubane umsebenzi wabo, futhi ngenxa kwesisindo akuxhomekile nje kuphela esimweni inani elifanele kilojoule, kodwa futhi fast kanjani umzimba uyakwazi ukuguqula kubo ibe amandla. Ngaphezu kwalokho, ukudonsa umoya likuvumela ukuthi ususe kahle kakhulu wobuthi bathambekele buthelela amaseli fat. Ekugcineni, i-oksijini ukugcwaliswa kwenza kube nokwenzeka ukunciphisa izinga lama-hormone okucindezeleka, okuyinto bavame ukunezela anda iphango. Ngakho, ukuphefumula ukuzilolonga awugcini nje balahle isisindo ekhona, kodwa futhi ukuze avimbele lokho kubuyiselwa yayo.

Breathing izivivinyo for neminye esiswini Bodyflex

Umbhali yaleli su - Grir Chaylders, i wekhaya American onezingane ezintathu futhi ngesikhathi esifanayo onengubo sibalo omangalisayo. Yena wadala isimiso sakhe kwesisindo iminyaka engaphezu kwamashumi amabili adlule. Marina Korpan - eyaziwa eRussia Bodyflex ezingochwepheshe, nakho zathola imiphumela emangalisa (-20 kg), ngcono, futhi uqede uhlelo soqobo. Bodyflex kuhlanganisa ukuphefumula umzimba, ukudla okukhethekile kanye nesethi amakilasi ekhethekile ku esisuka kanye nokuqinisa imisipha. Umthwalo ezindaweni inkinga, kuhlangene ukuphefumula diaphragmatic anganika iyamangalisa ngempela kwesisindo. Amakilasi angadingi isikhathi esiningi nokuzikhandla, kwanele ngemizuzu engu-20 ngosuku, kodwa kubalulekile izivivinyo ilungile futhi ehlelekile.

Breathing umzimba for neminye le tszyanfey esiswini

Luhlanganisa zonke classical ukuphefumula ezintathu umzimba: Ukhala wave le-lotus. Bona njalo ukuxazulula izinkinga eziningana zabantu nge isisindo okweqile. Lezi umzimba ulula ukuthi ungakwazi kalula ukukwenza ekhaya, unciphise ukucindezeleka, ngcono umzimba kakhulu wehlise iphango. Ngokuhlanganyela ukuzinza ukunikezela izivivinyo ezifana zinganikeza imiphumela yokuqala ezinsukwini ezimbalwa, futhi lesi sibalo kuyoba slimmer kakhulu izinyanga ezimbili.

Breathing umzimba for kwesisindo oksisayz

Enye inqubo neminye, owenziwa umlobi waseMelika. Dzhil Dzhonson ezikhishwe encwadini yakhe mayelana nohlelo olusha "Oksisayz!" ngo-2005, okungukuthi, ngemva kweminyaka eminingi kwabhalwa Grir Chaylders. Isethi umzimba for emizi baba esikahle nakakhulu. Uhlelo oksisayz akudingeki ukwenza umzimba esiswini esingenalutho futhi akuyona sebeya imisindo elikhulu, okuyinto izingqapheli eziningi ezibangela ukuhlaselwa acute yinsini. Ngesikhathi esifanayo oksisayz "abasebenzisi" abaningi abaye babhekana nazo kubonakala nzima Bodyflex, ngoba kuyadingeka ukuze kanyekanye uphefumule futhi senze izivivinyo. Ngokuphathelene ukusebenza kahle, akunakwenzeka ukuba ayeke nomaphi, kubalulekile ukuba bazikhethele izidingo zabo siqu ukuba komunye wale mihlangano ezimbili. Futhi ukukhetha kuzoya ngohlobo sibalo, isipiliyoni olunyakazisa umzimba, kusukela owesifazane enza antidepressant noma ukusebenzisa izinto zokuvimbela inzalo noma cha.

Ukuphefumula obonisa Strelnikova isisu neminye

Lokhu Indlela yasungulwa eRussia 70s kwekhulu elidlule njengoba ezobhekana uhlelo zokuvimbela ngokumelene ezihlukahlukene izifo, njengesifuba somoya, sinusitis, ukukhuluphala nabanye abaningi. Kungenzeka ngisho ewusizo kulabo abafuna ukuyeka ukubhema. Lolu hlobo lwe-ukuphefumula umzimba aluhlanganiswa nezinye izinhlobo umzimba ofanayo, ikakhulukazi labo abenza i-yoga (njengoba waziwa kabanzi, futhi Bodyflex oksisayz okusekelwe kulezi zifundo). Gymnastics Strelnikova muhle ikakhulu kulabo abafuna ukuthuthukisa kwasekuqaleni, ezempilo, isibonelo, ukuze silulame ukucinana kwemigudu yokuphefumula, kodwa isibalo ukwenzela ukungena okuncane kakhulu izobe ibhonasi edingekayo. Engingakusho nje ukukhumbula ukuthi umbhali ngenxa yendlela entsha yokuzenza yobudala wayeneminyaka ngefomu esihle, naphezu enqabayo okhalweni imenyu.

Yiqiniso, kubalulekile ehlelekile ulandele uhlelo abakhethiwe. Ngisho tszyanfey - a ukuphefumula umzimba silula ukunciphisa umzimba, ukubuyekezwa zazo abambalwa kakhulu ngesibalo, ungalunga kakhulu. Amalungu waphawula ngosuku inkambo ukulahlekelwa okukhulu ukudla yesibili. Ngokuphathelene yimiphi izinhlelo ngenhla, izifundo zabo kufanele kuqaliswe ngokuqapha. Ngokwesibonelo, ngokumelene isizinda wokubuyekezwa okuvumelekile mayelana Bodyflex kukhona eziningi ezimbi, othi kunomthelela ukuthuthukiswa nomfutho wegazi ophezulu ngenxa umsebenzi walo, kuphambene umbhali - Grir Chaylders, aqukethe ikakhulu umoya ubambe. Okungukuthi, umzimba akuyona ayegcwele oksijini, carbon dioxide. Yingakho Bodyflex kungabangela nesiyezi, palpitations inhliziyo. Nokho, uhlelo Marina Korpan athuthukile ngesisekelo inqubo yokuqala futhi vele iqukethe ezinye izivivinyo. Ngakho kukhethwa ukuphefumula umzimba for neminye esiswini kufanele aqondiswe isimiso jikelele: eside bangabaze kokunquma, kodwa uma samukelwa, ungayeki.