Zochita Zolimbitsa Thupi Zofiira
Kudziwa momwe mungatenge mpweya wathunthu ndi khalidwe la umoyo. Mpweya wabwino umapereka mpweya wopereka mphamvu m'thupi lonse, umachotsa zonyansa monga carbon dioxide, ndipo zimayambitsa msana ndi ziwalo za mkati.
Kupuma kwakukulu ndi mbali yofunika kwambiri yowonjezera mtundu uliwonse wa masewera olimbitsa thupi omwe mumachita. Mu Pilates , timagwiritsira ntchito kupuma kwathunthu kuphatikizapo ziphuphu zazikulu ndi zolemetsa zazikulu kuti tiyambe ndi kuyambitsa machitidwe athu a Pilates , ndipo machitidwe ambiri a Pilates amaphunzitsidwa ndi machitidwe ena apweya .
Njira imodzi yoyamba yophunzirira kupuma bwino ndiyo kuphunzira kupuma kwakukulu. Mphunoyi ndi mitsempha yooneka ngati kamangidwe kamene imakhala pansi pamapapu, pang'onopang'ono kusakaniza thunthu la thupi. Mukapumira mkati, chingwechi chimagwirizana ndikugwera pansi ndikupanga mpweya umene umatuluka mumlengalenga. Mukatulutsa, mzere umabwerera ku mawonekedwe ake, kukankhira mpweya kunja kwa thupi.
Mukadziwa momwe mungagwiritsire ntchito diaphragm yanu, mudzapeza kuti kupuma kwapadera kumalimbikitsa komanso kumasuka. Umu ndi momwe thupi lopambana limapuma moyo wonse. Kugwiritsa ntchito kupuma kwa diaphragm ndi njira yodziwika kuti kuchepetsa kupanikizika.
Yesani Kuchita Zojambula Mwakumwa kwa Diaphragmatic Breathing
- Okhazikitsidwa: Mukhoza kuchita masewerowa kumbuyo kwanu ndi mawondo anu ogulidwa kapena ngakhale tsopano, mutakhala mukuwerenga. Mwanjira iliyonse, chitani ndi dzanja limodzi mutakhala mopepuka pa mimba yanu ya m'munsi kotero muthe kumverera mpweya wanu ukukulitsa khomo la m'mimba ndikuyenda mthupi lanu. Ngati manja onse awiri ali omasuka, gwiritsani ntchito dzanja lina kumbuyo kwa msana wanu kuti muwathandize kwambiri.
- Mapewa anu ayenera kukhala pansi. Kuwasungitsani iwo momasuka ndi kuchotsa kutali ndi makutu anu.
- Mtsempha wanu ndi wautali, zomwe timatcha msana , msinkhu wa msana womwe umalola kuti msana ukhalepo.
- Ngati mwakhala pansi, yesetsani kumverera kuti kulemera kwanu kukugwera pansi kupyolera mumakhala mafupa anu ndipo mutu wanu ukuyandama kupita kumwamba.
- Khosi lanu liri lotseguka ndi lotseguka kuti lilolere kutuluka kwa mpweya.
- The Inhale: Kupuma pang'onopang'ono kudutsa mphuno. Mulole mpweya ufike m'kati mwako ndi pansi pa msana wanu - kutambasula mbali ndi nthiti zotsitsa, kudzaza mzere, kumbuyo ndi kutsitsa mmbuyo, ndikuponyera pansi. Lolani zakuya kuti zikhalitse mimba yanu pang'onopang'ono. Musayese kukana kapena kupondereza.
- The Exhale: Mulole mpweya wanu kutsogolo kuti inu mubweretsemo. Dontani abs wanu pansi, ndiye mimba yanu. Lolani nthiti zanu zilowe mkati, ndipo potsirizira, mulole chifuwa chanu chigwetse pamene mutulutsa mpweya wonse. Musamangokakamiza mpweyawo, kungoulola kuti utuluke mu thupi.
- Bwerezani: Chitani zotsatirazi zozizira mobwerezabwereza mpaka mutadziwa momwe gawo lirilonse likulowera. Pazomwe zimatulutsa mimba m'mimba mkati ndi mmwamba mwapang'onopang'ono muthamangitsira mbuyo mmwamba ndi kunja kwa thupi. Izi zimapangitsa kuti mimba yanu ikhale yovuta kwambiri pa Pilates.
Malangizo ndi zidule
- Mukamapuma, yesetsani kuti musamangodzikweza kapena kuti musamapeze mapewa anu. Mukufuna kuti mapewa anu akhale pansi ndi omasuka.
- Mofananamo, mukufuna kuti maonekedwe awonongeke ponseponse pambuyo ndi kumbuyo. Chifuwacho chimasuntha ndi mpweya koma chimakhala chosasunthika ndipo nthitizi zimakhala ndi mawonekedwe ake.
- Sangalalani! Palibe kanthu kamene kamatitumikira ife kuposa kupuma kwakukulu.
Tsopano kuti mumvetse kupuma kwa diaphragmatic, mungathe kupitiriza kupuma . Kupuma kwapambuyo kumagwiritsidwa ntchito kwambiri muzochita masewera a Pilates chifukwa zimapangitsa munthu kukhala ndi mpweya wabwino, kupuma pamene abs akukoka kwambiri. Kupuma kumeneku kumafuna kuphunzira.
Onetsetsani kuti mukuyang'ana kupuma kwanu koyamba.
Yosinthidwa ndi Alycea Ungaro