Yehlisa ukuguga
U-apologist wendlela yokuphila enempilo, uProfesa Yuri Gushcho, ukholelwa ukuthi ngenxa yokuphefumula okukhethekile, asikwazi ukuphila phakade, kodwa sizofaka iminyaka engu-5-6 kithi. Kuzwakala sengathi kufana nesayensi yeqiniso, noma kunjalo, izincazelo zalokhu ziyisayensi. Okuvamile kumuntu omdala onempilo cishe cishe okungu-12 ukuphefumulela-ukuphefumula ngomzuzu. Kulo modi, ukuphumula okunamandla kwamaphaphu kwenzeka futhi inani elikhulu kakhulu lika carbon dioxide liphelile. Kodwa-ke, uma kungenele egazini, khona-ke kukhona okusheshayo kwe-vessels, izindonga zekhontrakthi ye-bronchi. Futhi lokhu kunciphisa ukugeleza kwe-oksijeni kuya ezingxenyeni ezibalulekile, kwandisa ukucindezelwa kwegazi futhi kunciphisa ukujikeleza kwegazi emithanjeni. Ukuphefumula okungenangqondo nokuphuza - kungenza ngcono ukushintshwa kwegesi egazini futhi kuvimbele ukuthuthukiswa kwezifo. Ukuqeqeshwa kokuphefumula, okwakhiwa nguProfesa Guscio, kanye nezingoma zokuphefumula okunjalo, kukufundisa ukuba uzizwe isisindo esifanele. Kubalulekile ukunikeza imizuzu engu-7-8 kuphela ngosuku. Le nkimbinkimbi inezinyathelo ezi-5 - zingenziwa nganoma isiphi isikhathi, uma kunesidingo, ukuphazamisa. Bakhululeka ukukhathala nokucindezeleka, bamba ngendlela enhle. Uma wenza njalo icala, ukushintshaniswa kwegesi, ukucindezeleka kwegazi, umzimba ulahla izinto ezilimazayo, umsebenzi wenhliziyo nokugaya umzimba kuthuthukisa. Ngakho ...
Ukuphefumula okugcwele
Kancane kancane uphume ngekhala. Futhi uqale umoya ofanayo ongenalutho.
Ungakwazi ukubala i-1-2-Z noma ukumela isondo elijikelezayo kancane - lizokusiza ukuthi udale isigqi esinesimweni esifanele. Okokuqala, udonse kancane esiswini, bese uhamba kancane kancane emakhaleni - amaphaphu kufanele agcwalise cishe 3/4 (emva kokuqeqesha okuncane uzofunda ukuzwa ivolumu yabo). Qaphela isikhundla sakho - okokuqala uhlupha isisu sakho, bese uphakamisa isifuba sakho kancane bese ukhulisa kancane ikholoni yakho. Ungathathi ikhefu futhi ngokushesha futhi kancane kancane uqale ukukhipha: ukudonsa kancane esiswini - i-diaphragm iphakama phezulu, bese ilulaza izimbambo, ilula phansi ingxenye engaphansi kwesifuba, futhi ekugcineni ubuyise ama-clavicles endaweni ejwayelekile. Kubalulekile ukwenza indlela yesithathu - ngeke kuthathe isikhathi esingaphezu komzuzu.
Ukuphefumula okuphumuzayo
Cindezela ngokuyinhloko isikhumba entanyeni, bese uphakamisa ingxenye ephakathi kolunye ulimi phezulu. Kulesi sikhundla izikhathi ezintathu ukwenza umsebenzi owedlule "umoya ogcwele". Ipheshana lokuphefumula liyancipha, ngakho-ke i-wheezing kancane isakhiwe. Phinda kathathu.
3. Ukuphefumula
Khipha kancane kancane emakhaleni, bese ugoqa izindebe zakho, njengokungathi ufuna ukubiza izinhlamvu "y", unamathele olimini, uphonseke ngaphakathi kwiphubhu, - uthathe umoya ojulile. Thatha ikhefu elifushane ukugwinya amathe, bese uphuma emakhaleni. Yenza izikhathi ezintathu. Sicela wazi, umoya kufanele wenziwe ngomlomo kuphela!
4. Ukuphumula komqondo
Exhale ngokuphelele, bese ubhala, ukugcwalisa amaphaphu cishe ingxenye. Lokhu kubaluleke kakhulu ekusebenzeni konke - kodwa ukuze kuzuzwe umphumela oyifunayo, kuyadingeka ukuba uwenze endaweni efanele. I-diaphragm ekuphefumulweni-ukuphefumula kufanele iphakamise futhi iwile, njengepompo, kanye nokukhipha umoya kufanele kube izikhathi ezingaba ngu-3 ngokushesha kune-inhalation. Yenza kusuka ezintathu eziyisi-3 kuya kwezingu-5. Uma kunzima kuwe, yenza "ukuphefumula okugcwele" njengesikhashana. Kubalulekile ukuthi ufunde ukulawula ukushintsha kokuphefumula nokuphefumulela, ukuze ungalahleki isigqi.
5. Ukuhlanza amaphaphu
Ukuphefumula ngaphakathi nangaphandle ngekhala lakho - ngobukhali nangamandla. Ngesikhathi umoya kufanele ufanane nokuphuma, futhi akukho khefu phakathi kwabo. Kubalulekile ukuba "usebenze" umdwebo, futhi ungabheki ukushaya komzimba wonke. Yenza indlela eyi-3 yokuphefumula / ukuphefumula, ngesikhathi sokuphumula kuya ekuphefumuleni okugcwele.
Exhale kakhulu
"Pumpa - ungaphefumuli," - le nkulumo ejwayelekile kusukela ebuntwaneni iyasiza futhi uma yenza umzimba ovamile. Ngakho-ke, imizuzu engama-20 yokuqeqeshwa okuvamile ohlelweni olukhethekile lokuphefumula, kungenzeka ukuthi "uphume" 2 kg ngesonto. Abagijimi bayazi kahle ukuthi ukulahlekelwa kwama-calories, okusho ukuthi ukuguqulwa kwamafutha abe amandla, kuqala kuphela uma isilinganiso senhliziyo esifinyelelwa emva kwesikhathi esithile ngemuva kokuqala kokuvivinya umzimba. I-oksijeni - njenge-burner ne-oxidizer - ihlukanisa amafutha emanzini kanye ne-carbon dioxide. Kodwa indlela yokwenza le nqubo iphumelele kangcono ngaphandle kokusebenzisa imithwalo yemithwalo ephathekayo? Ukulalela ama-American Gris Chajders abonga ngenxa yokuzivocavoca nokuzivocavoca ezithile uye esikhundleni sengu 52nd izingubo on 44th. Okokuqala kufanele ufunde ukuzizwa uhlaziyi. Ukunyakaza kwalo kubangela ukunyakaza okukhulu kwe-lymph fluid emzimbeni, okuhlanza amangqamuzana e-toxin kanye ne-toxin. Ijubane lamanje liyakhula ngokushayisana okuphezulu kwe-diaphragm. Inikeza ukusikhipha kwezitho zangaphakathi, kuthuthukisa ukujikeleza kwegazi emgodini wesisu kanye nesistimu yesistimu yesimiso sokugaya. Ukuze uqonde ukuthi ngabe lokhu kuphefumula kukuvumelanisa yini, zama lokhu okulandelayo:
- yenza ukuphuma okujulile emlonyeni, uzama ukukhipha umoya wonke kuze kube sekupheleni;
- Ngokunyakaza okubukhali, vula ngekhala lakho;
- Zama ukuzwa umfutho wokugcoba futhi ngawo, thatha umoya ophuthumayo emlonyeni wakho;
- uncelisa esiswini sakho, ubambe umoya wakho imizuzwana engu-10;
- ukuphumula ngokuphelele futhi uthathe umoya ojulile ekhaleni lakho. Lolu hlelo lokuphefumula luzodinga ukuphindaphindiwe njalo, ukuthatha umshini wokuzivocavoca omusha, - ngendlela, kufana nokufana ne-yoga asanas. Ngisho nangaphandle kokwazi isakhiwo se-anatomical imizimba yomzimba, uzokuzwa ngokushesha ukuthi, kokubili ukucindezeleka okuqinile nokunamandla, okuhambisana nemikhuba yokuphefumula, kwenziwa kangcono kakhulu.