Breathing umzimba for izitsha ingqondo

Ebuchosheni ukuze usebenze kahle, udinga i-oxygen. Kungenxa amaseli zakhe uthole amandla abo. Abaningi lapho umuntu enezinkinga ezihambisana engayitholi enganele ke kuya ebuchosheni. Ngokuvamile lokhu kungenxa ukuphazamiseka imithambo yegazi. Izifo eziningi, ezifana isifo sokuqina kwemithambo yegazi, dystonia noma ezinye imbangela Ukuwohloka igazi ebuchosheni. Enye yezindlela ezingcono kakhulu yokulwa lokhu ukuphefumula izivivinyo. Ukuze izitsha ubuchopho iyasiza, njengoba ngcono umsebenzi wabo. It uyasondla ubuchopho umoya-mpilo kanye oyenza kwegazi.

Kungani izitsha umsebenzi kuyaphazamiseka

ukuthengisela ejwayelekile oxygen ebuchosheni kuxhomeke ezicini eziningana. Yiqiniso, ukubaluleka esikhulu emoyeni ukuthi abantu uphefumule. Kodwa ngisho semali-mpilo imuncwe akuyona njalo kuya ebuchosheni. Lokhu kwenzeka ngenxa ukuvaleka mafutha anciphisa isikhala esingaphakathi imithambo yegazi, amajaqamba zabo, ithoni aphansi. Isizathu sokuba isimo esinjalo kungaba nokudla okungenamsoco, ukucindezeleka, imikhuba emibi, ukungawuvivinyi umzimba, izifo ezithize. izifo ezihlukahlukene yomgogodla wesibeletho futhi zingaphazamisa igazi eligciniwe ebuchosheni.

Futhi lapho izifo eziningi ngokuvamile contraindicated umzimba. Kulezi zimo, a ukuphefumula Obonisa for izitsha ubuchopho nomqala. Kuyasiza ukuthuthukisa ingqondo ukugeleza kwegazi futhi sandise imithambo yegazi. Ukusiza izivivinyo ezifana e isifo sokuqina kwemithambo yegazi, ingcindezi ephakeme, imithambo yegazi noma Neuro dystonia.

Indlela uphefumule ngendlela efanele

Kuyinto umoya - isisekelo ukuphila. Kodwa ukuthi isidingo uphefumule ngendlela efanele, bambalwa abantu abacabanga. Futhi yezinkinga eziningi zempilo ezihlobene nale. Abantu abaningi ukuphefumula okukha phezulu. Ngakho-ke, igazi ezimbi is ahlanganiswe oksijini emaphashini kuyinto-carbon dioxide. Lokhu kuholela okwehlisa kwegazi. Kodwa ingqondo ongawamukeli-mpilo ngokwanele. Akuphelele, ukuphefumula engajulile sifushanise ukuphila futhi kwandisa ingozi izifo ezihlukahlukene.

Ngakho-ke kubaluleke kakhulu inqubo emishinini yokuphefumula ukusebenzisa wawuqeda wonke lo mqulu kwamaphaphu. Lokhu kuthinta umsebenzi izitsha ubuchopho. umoya Proper iqala esiswini ke esifubeni liphume, bese - emahlombe. Nge okhishwa ngamakhala kufanele sizame ukuba ake zonke emoyeni ngaphandle kwamaphaphu.

ukuphefumula zomzimba

Inspiratory encishisiwe liningi igazi izitsha ubuchopho, kwenzeka excitation we- cortex. Bese exhale kwandisa umthamo wegazi futhi kukhona sizole. Kwegazi icushiwe nge ukwanda lokuphefumula nomfutho, ikakhulukazi uma kuthatha indawo ngokusebenzisa ekhaleni. Odokotela baye bafakazela ukuthi kuphula umthetho we acinene ukuphefumula ezinganeni, ezifana imikhuhlane njalo noma adenoids, kubamba ukuthuthukiswa yabo ngokwengqondo. Le ndoda ophafuza kahle, ivikela uqobo ezifweni eziningi. Ngakho-ke, ukuphefumula umzimba for izitsha ubuchopho iyasiza.

Ukuze uthuthukise ukusebenza kanye ithoni imithambo yegazi, sidinga umoya enwetshiwe, umoya-eliyifa nomoya iDemo. Ukwehlisa umoya, uphumule kungasiza, kunalokho, okufutshane vzoh kancane umoya kakhulu nge kokuhlaba ikhefu ngemuva kokuba.

Ukusetshenziswa ukuphefumula umzimba

Ngisho nasezikhathini zasendulo, amasu amaningi ukuphulukiswa eyayigujwa ukuphefumula umzimba. Kodwa muva nje liye ngokusemthethweni wazibonakalisa usizo. Njengoba esifanayo isebenza ukuphefumula obonisa cerebrovascular:

• kuqinisa ngaphakathi kwezindonga zabo;
• dilates imithambo yegazi;
• Ithuthukisa-mpilo ebuchosheni;
• kwehlisa lwemithambo umfutho wegazi;
• It kuvimbela amahlule;
• kwandisa ukusebenza kahle;
• Ithuthukisa inkumbulo nokunaka;
• Usenza sizole futhi kusiza ukubhekana nokucindezeleka;
• Kuyasiza kancane le ukuguga;
• It zivikela unhlangothi.

Izimiso ukuphefumula umzimba

Kukhona amasu amaningi yokuzijwayeza ezinjalo. Abaningi babo babebuya emuva izimfundiso lasendulo nje ngokwesibonelo, i-yoga noma imithi waseChina. Abanye zadalwa yizazi yesimanje. Kodwa bonke abenza umsebenzi ofanayo - ukuthuthukisa supply oxygen ebuchosheni futhi baqinise imithambo yegazi. Isimiso esiyisisekelo kwabaningi ukuzilolonga - lena umoya kakhulu, ekhaleni abukhali, ukubambezeleka esiyisibopho umoya bese exhale ngomlomo.

Ngaphezu kwalokho, kungenzeka ukuba uphefumula eyodwa ikhala, ukuvala umunwe wesibili. Ucwaningo kwenziwa kuye kwabonisa ukuthi ilungelo ikhala ukuphefumula kwehlisa umfutho wegazi, upholisa, aqede ubuhlungu bekhanda, normalizes ukusebenza inhliziyo. Uma ukuphefumula ngokusebenzisa ikhala ngakwesokunxele, umzimba toned, semithambo tonus liphume, owenza usebenze nezindlala endocrine. Ngisho yokuphefumula ngokuvamile ezijulile kancane imisipha besisu aqede izinhlungu zibe futhi kwehlisa umfutho wegazi.

Izinkomba kanye contraindications

Breathing izivivinyo ewusizo kubo bonke. Kodwa akulona efiselekayo ngaphandle kokukhuluma nodokotela ngokushesha emva unhlangothi okunzima inhliziyo. Futhi lapho ezinye izifo umzimba kungenziwa ekhaya wedwa. Ikakhulukazi ewusizo ukuphefumula umzimba ngesikhathi ukuqina kwemithambo yegazi cerebral, umfutho wegazi ophakeme. Kuyasiza kujwayeleke kwegazi cerebral futhi zilulame ngokushesha ngemva kokushaywa unhlangothi, ngcono hypotension ezempilo, ephansi blood pressure.

Yini umzimba engenziwa

Ngilusizo ukuphefumula umzimba ukuqinisa izitsha ubuchopho, ukwenziwa noma yiluphi uhlelo. Ungasebenzisa Qigong, yokuzijwayeza Chinese, yoga, Strelnikova su, ezijulile ukuphefumula Buteyko. Kodwa kuyoba ezinye umzimba ewusizo. Zingase zihlanganisa ekuseni umzimba nsuku zonke noma ukusebenzisa izikhathi eziningana ngosuku, isibonelo, uma ikhanda, ukukhulisa ithoni futhi uzizwe kangcono. Kuze kube yimanje, impela umzimba ambalwa.

• Nasally donsa kakhulu, ukubamba umoya wakhe amasekhondi angu-5. Exhale kancane ngomlomo, kokuba ivalwe umlomo wakhe. Kodwa umoya kufanele kwenziwe ngokushesha, kodwa ngokunqamuka. A befuzela kancane - ukubamba umoya wakho yesibili. Omunye umoya ukwenza okungenani 10 zalezi nomoya. Phinda izikhathi 5-6 kudingeka. Lokhu kuqinisa imithambo yegazi kanye kwandisa ithoni yabo.
• Ezingaphezu kwezingxenye ezintathu umsebenzi elula wenziwa imile. Sidinga uphefumule kancane futhi ngokujulile ngokusebenzisa impumulo yakho. Ngesikhathi esifanayo ephezulu liphumele tiptoes. With umoya kancane, ukwehlisa futhi unethezeke. Exhale ngomlomo.
• Ngokucijile donsa futhi chaza ngesandla, ngisho kancane arched emuva. Hlala kulesi sikhundla ngoba 3-5 imizuzwana. Nge okhishwa ngamakhala ubuye indawo yokuqala.
• Kuyasiza imizuzu 5-7 sikwazi ukuphefumula ngaphansi kohlelo; ukuphefumula ngokusebenzisa omunye ikhala, ubambe umoya, exhale ngokusebenzisa ezinye ikhala. Lokhu kuzosiza kusebenze kwegazi futhi kuvimbele ukuqina kwamathishu izitsha eziningi zobuchopho.

Gymnastics Strelnikova indlela

Le nqubo manje edume kunazo zonke. Wangabe umzimba ezincane ezisetshenziswa ngezindlela ezihlukahlukene nezifo. Isici esikhethekile nomoya walo iDemo elibukhali ukubandakanywa diaphragm. Ngenxa yalesi ewusizo kakhulu, ukuzivocavoca ezifana ngoba izitsha ingqondo. Ukhuthaza:

• ekuthuthukiseni ukupholisa kwamaphaphu;
• outflow kangcono igazi emithambo yegazi;
• ngcono semithambo ezicutshini bushelelezi;
• normalizing okusithiyayo futhi excitation e cortex cerebral;
• nokunonophala oxygen amangqamuzana obuchopho;
• ngcono isimo kanye nezempilo.

Izivivinyo engcono Gymnastics Strelnikova

Kunezindlela ezihlukahlukene umzimba owadalwa uDkt Strelnikova. Kodwa ingasetshenziswa ukuze ukuzinza ka-cerebral ambalwa semithambo.

• Hlala esitulweni, ukuncika izandla zakho ngamadolo wakho, bend kancane futhi uphumule. Yenza 2-4 umoya iDemo abukhali, uphumule amasekhondi 10. Ngaleli zinga, ukuphefumula imizuzu 10-15.
• In esigabeni sesibili kufanele kwenziwa 8 umoya iDemo sengathi ukuhogela. izindlela ezinjalo nge break imizuzwana 10 ukwenza 12.
• Sicindezelwe ezandleni zakhe ukuze ibhande lakhe. On the donsa izandla ngokucijile aphansi phansi, exhale - ukuthatha indawo yokuqala.

yokuzijwayeza Chinese izitsha ingqondo

Ancient Eastern ukuphulukiswa uhlelo kusekelwe indima ukuphefumula. zo-Chinese babekholelwa ukuthi kuphela ekubeni ngokuvumelana nemvelo, abantu kungaba usizo. Ngakho-ke, ukuphefumula kufanele kube ejulile, ezolile. Ngokusekelwe kulezi izimiso, yokuzijwayeza ngoba izitsha ubuchopho igazi ukubasiza isebenze kahle futhi avimbele izifo eziningi. a umzimba ezimbalwa ezilula ingasetshenziswa.

• Udinga ahlale esihlalweni, imilenze ngaphandle, ukubeka izindololwane yakhe ngamadolo akhe, izandla zakhe - at nomunye, clenched ku ngezibhakela. Shona sehliselwe izandla zakhe uphumule. Breathe lapho kubalulekile kancane futhi ngokujulile, usebenzisa imisipha yakho besisu. Esifubeni is hhayi liphuma.
• Ukusebenzisa is ezenziwe elele emhlane wakho, imilenze ibheke emadolweni. Omunye isandla walala ngesisu sakhe, omunye - esifubeni. Inspiratory kudingeka eniqhubeka nimkhiphela esifubeni bese udweba esiswini. On the exhale - kunalokho. Zonke ukunyakaza kufanele kube kancane futhi abushelelezi.
• Imile ukubeka izandla zombili ngesisu sakhe. Uma uhogela ngokusebenzisa ekhaleni begcwala ukukhanya, futhi anamathela out isisu sakhe. Exhale kudingeka pursed pout izindebe ngokucindezela ngesisu izandla zakhe.
• Kancane donsa welulele izandla zakho up. Njengoba exhale, bend kwesokunxele, ngokucindezela isandla kwesokunxele. Bese uphinda okufanayo ngakolunye uhlangothi.

Indlela yokubhekana

Breathing izivivinyo engenziwa izikhathi eziningana ngosuku. Isimo kuphela umsebenzi yikhono uphumule futhi angatholi sijeziso. Kuyinto engathandeki ukubhekana ngokushesha ngemuva noma ngaphambi kokudla. Uma ukuphefumula umzimba ngesikhathi olugcwele imithambo palsy, ngaphambi kubalulekile bonana nodokotela wakho kuqala. Zonke umzimba kwenziwa kancane futhi buthule, ngaphandle zingaphazamisi. Ngaphandle kuvunyelenwe ngenye indlela, lapho ukubulawa engenhla yomzimba wabo kufanele waqonda.