Ngokusho kochwepheshe abaningi, ukuphefumula ngokuhlanganyela kwe-diaphragm kuthuthukisa impilo nokuzihlonipha, umzimba ugcwala umoya-mpilo, ngokuphawulekayo kwandisa ivolumu yamaphaphu, kuvuselela imetabolism kanti, kodwa ekugcineni, kwandisa ukumelana komzimba. I-Bodyflex, njengeyinkimbinkimbi yokuzivocavoca, isanda kusetshenziselwa abantu abaneminyaka ehlukene kanye namaqembu omphakathi. Ukulahleka kwesisindo kunomgomo olula futhi osebenzayo oshayela umzimba ngamandla ngokushesha futhi unciphisa ukukhathala, kanye namaphilisi engeziwe ngenkathi ehamba ngaphandle kwezinkinga nangesikhathi eside. Manje ukuthi ukuzivocavoca umzimba gymnastics bodyflex ekhaya, sekuyisikhathi sokufunda nawe.
Kusukela ezikhathini zasendulo abantu basebenzise ukuphefumula okujulile kwe-diaphragm ukuze balondoloze impilo yabo futhi bathuthukise impilo enhle. Kukholelwa ukuthi umuntu wanamuhla ekuphefumuleni usebenzisa amaphesenti akhe angu-20 kuphela. Ngesikhathi sokuqala lo mbono weza ku-American Greer Childs - wadala uhlelo lokuzivocavoca, okwakubonakala ngokushesha ngokuthi "isimangaliso se-nonpharmacologic." Lolu hlelo lusize abantu ukuba balwe nesisindo esiningi nesifo esithintekayo, futhi baphinde bathuthukise isimo sabo sempilo ngokukhululeka. Ngakho umzimba we-gymnastics bodyflex uzinzile ngokwawo njengendlela ephumelelayo emzabalazweni wempilo yomuntu.
I-Bodyflex isekelwe ekuzivocavoca umzimba okucebisa umzimba nge-oxygen, okusiza ukunciphisa isisindo futhi kulula ukubhekana nezifo ezingapheli. Indima yomoya-mpilo emzimbeni ngesikhathi sezinqubo zamanje iyaziwa: ukuhlanganyela okusebenzayo ezinkambisweni zomzimba, ukuthuthukisa ukujikeleza kwegazi nokugaya nokunciphisa amafutha. Ososayensi abaningi bathi ukuzivocavoca ngokuhambisana nokuzivocavoca okulula kuyaphumelela kakhulu kunokuzivocavoca okuvamile esikhwameni sokuzivocavoca noma ekhaya.
Le nqubo yasungulwa ngesisekelo sokuphefumula okujulile kwe-diaphragm, kuhlangene nokwehlukaniswa kwamaqembu athile ama-muscle kanye nezimo ezimbi. Ekusetshenzisweni kwalezi zimo, ukuphazamiseka komzimba kwenzeka, okuholela ekwandeni kwesidingo sokugeleza kwegazi okuqinile. Ngokuphefumula okujulile, i-oksijeni ingena egazini, iqhubekele ngokuphumelelayo ukugeleza kwe-lymph, "ukusikhipha umzimba" izitho zangaphakathi bese kushisa amafutha. Ngakolunye uhlangothi, kwaziwa ukuthi ukuphefumula kahle kuyinkqubo edinga ukubamba iqhaza kwe-diaphragm, ngaphandle kokuhamba kwesifuba nesisu. Yile ndlela yokuphefumula enganciphisa isimo sokukhathazeka, okwenza kube lula ukusebenzisa le nqubo ngemithwalo ehlukahlukene yengqondo.
Inqubo yokwenza izivivinyo zokuphefumula kanje:
- Umzimba usezingeni eliqondile, imilenze itholakala ebubanzi bamahlombe. Ngemuva kwalokho, umzimba uhambela phambili, izandla zihlala emilenzeni, kancane kancane emadolweni;
- Umoya ovela emaphashini uphuma emlonyeni, ulandelwa ukuphuza okusheshayo nokubukhali emakhaleni (amaphaphu agcwaliswe ngokuphelele);
- Ngamandla, wonke umoya emlonyeni uphuthumayo kakhulu;
- Ukuphefumula kubambezelekile futhi imisipha yomshini wokucindezela iqiniswe imizuzwana engu-8-10;
- Imisipha ikhululekile futhi umjikelezo wokuphefumula uphindaphinda futhi;
- Ngokuhambisana nokuzivocavoca, ukuzivivinya umzimba kungenziwa futhi.
Ukusebenza njalo kokuzivocavoca:
- Kuthuthukisa inkumbulo futhi kwandisa ikhono lokugxila;
- Umthelela omuhle kumbono;
- Ikhuthaza ukusebenza okungcono kwesimiso senhliziyo;
- Ukusheshisa ukujikeleza kwegazi;
- Unomthelela omuhle emisebenzini yesimiso sokuphefumula, okwenza kube ithuluzi elifanele lokuvimbela isifo sofuba, isifo sofuba, imithi, ukutheleleka kwegciwane;
- Ithuthukisa umzimba;
- Yenza umsebenzi wesiguli;
- Ilawula umsebenzi we-urinary tract;
- Ukwandisa ukumelana komzimba;
- Kuhle kakhulu ukubhekana nezimpawu zokucindezeleka nokucindezeleka ngokwandisa amandla, ukuthuthukisa imizwelo kanye nemizwa yamandla emzimbeni;
- Isiza ukuyeka ukubhema.
Ngokusho komlobi we-bodyflex indlela, isikhathi esihle sokuzivocavoca ekuseni ekuseni ngemva kokuvuka ebhedeni. Ukuzivocavoca kokwelula kungenziwa ngeqembu ngalinye lezinsimba, ukuqala ngemisipha yentamo nesikhunta bese kuphelela ngezihlungwini zesisu nemilenze.
Kumele kuqashelwe ukuthi ukuphefumula umzimba umzimba akuphikisana nabesifazane abakhulelwe, abantu ababhekene nesikhathi esilandelayo kanye nesikhathi sokwenyuka kwezifo ezingapheli. Ngaphezu kwalokho, ochwepheshe bathi abantu abathwala amaphilisi okulawula ukubeletha, ama-anti-depressants noma izidakamizwa ezinciphisa umzimba, bazizwa beba ngcono kangcono ngemva kokuzivocavoca umzimba.
Ukuze ube nethonya elihle kakhulu ekuzivocavoca nomphumela wokwelashwa emzimbeni wonke, udinga ukwenza umzimba njalo ngosuku (okungenani imizuzu engu-15), futhi ngokuhambisana nokudla okulinganisela kahle. Ngakho ngosizo lokuzivocavoca umzimba we-bodyflex impilo ekhaya uzonikezwa.