Ochita masewera angapindule ndi machitidwe opuma opuma
Zingamve ngati kuti sipadzakhalanso zambiri zokhuza kupuma: Inhale. Exhale. Bwerezani. N'chiyani chingakhale chophweka? Kodi chingakhale chosavuta kwambiri?
Timapitirizabe kupuma ngati tikuyang'anira kapena ayi, choncho zingawoneke ngati sipadzakhala zofunikira kuti tipume. Koma kupatsidwa kwa oxygen ndizofunika kwambiri m'thupi lathu komanso kupuma ndi njira yomwe timagwiritsira ntchito kuti tizilombo tonse tomwe timapuma mu moyo wathu, mwinamwake kuyang'anitsitsa momwe timapuma sikutaya nthawi.
Minofu yomwe imayambitsa kutsekemera kosalekeza ndi kutuluka kwa mpweya, chimfine, chimakhala mkatikati mwa m'mimba. Tikapuma mpweya, timagwiritsa ntchito chipangizocho ndikuchotsa mpweya m'mapapo. Pamene mapapo amadzaza, nthiti zikukula ndikukwera ndi kutuluka. Kenaka, panthawi ya exhale, chotupacho chimagwiranso ntchito.
Njira yopuma imakhala yapadera chifukwa ili pansi pazidziwitso zathu zodziwa komanso zosadziwika. Mukamayang'ana mpweya wanu, mumatha kuugwiritsa ntchito mosavuta, koma mutangokhalira kuiwala, mawonekedwe amanjenje amatenga ndipo mumapitiriza kupuma tsiku ndi usiku. Chifukwa chakuti kachitidwe kawiri kaŵirikaŵiri, anthu ambiri samamvetsera. Koma kwa wothamanga, kumamvetsera mosamala kuti, ndi chifukwa chiyani timapuma ali ndi phindu lalikulu.
Kupuma bwino kumafuna kuyenda kwa thoracic, mimba yabwino ndi mphamvu yapakati , ndipo, zosamvetsetseka momwe zingamveke, kutuluka kwina kulikonse kumalo osungunuka.
Anthu ambiri-othamanga akuphatikiza-amayenda mozungulira ndi diaphragm yomwe imakhala yosagwedezeka nthawi zonse. Mphindiyo imayenera kupitiliza kubwerera kudziko labwino, lolamulidwa kuti lichite bwino. Pofuna kuti pulogalamuyo ikhale yopumula, iyenera kugwirizanitsa.
Ochita masewera ndi osakhala masewera angathe kuchita zozizira zochepa kuti aphunzitse abs ndi diaphragm kuti agwire ntchito limodzi kuti athandizidwe mokwanira ndi kutuluka.
Zochita Zopuma kwa Othamanga
1. Bwezani buluni.
Kuwombera mabuloni kungathandize kuphunzitsa wothamanga zomwe zimawoneka kukhala ndi uthunthu wathunthu ndi kutuluka kwathunthu m'mimba mwa mimba. Tengani mozama ndikuwongolera ndi mpweya wautali, wokhazikika, wolimba, ndikugwiritsira ntchito minofu ya m'mimba kuyesa kukakamiza kutha kwa mpweya kuchokera m'mapapo. Bwerezani kangapo.
2. Khoma likhale ndi kupuma kwakukulu .
Pamene mukukhala moyandikana ndi khoma pakhomopo mutakhala malo, gwiritsani manja anu patsogolo ndikuchita nthawi yayitali, kupuma mofulumira. Tengani mpweya wozama mkati, kenaka pitirizani kugwiritsa ntchito chiwerengero cha 5 kuti mutulutse mpweya wambiri momwe mungathere. Chifukwa chakuti mukusunga msana wanu pakhomopo, ndipo musaloŵe nawo mbali, kupuma mpweya kudzakukakamizani kugwiritsa ntchito diaphragm ndi abs kuti muchite inhalation ndi kutukumula ndipo musadalire kupota, khosi kapena mapewa kuti mukulitse nthiti. Kuwonjezera apo, mudzatenganso quad yayikulu.
3. Mpweya wa moto.
Ntchito yopuma imeneyi imadziwika bwino pakati pa oga. Njira yaikuluyi imaphatikizapo mpweya wochepa, wolimba kwambiri, komanso kupuma pang'ono. Izi zimachitidwa mwamsanga kupopera (kugwirizanitsa ndi kutulutsa) mimba yamimba. Poyamba, mimba imatengedwera kumsana ndi mpweya imatulutsidwa mkati ndi kunja kudzera m'mphuno ndi kutsekedwa pakamwa.
4 . Mimba ya m'mimba.
Kuphimba m'mimba ndizochita masewera olimbitsa thupi kuti zikhazikike msana ndi pakhosi. Zatha mwa kuima wamtali, kapena kuika kumbuyo kwanu ndikuyamba kugwedeza ndi kukokera mu khomo la m'mimba popanda kusuntha pakhosi kapena msana. Yesetsani kuganiza kuti mukuyamwitsa batani kumbuyo kwa msana kapena pansi. Gwirani izi pa chiwerengero cha 5, ndipo pang'onopang'ono mulowetse. Bwerezani kangapo. Kusunthika kumeneku kumapangitsa kuti zikhale zozama kwambiri kuti mukhale okhoza kupuma mokwanira panthawi yopuma.