Iyo Yakanakisa Yekutanga Kutanga Kufemera Exercises yeVamhanyi

Zvemukati

• Nose Versus Mouth Breathing
• Tenzi Belly Kufema
• Teedzera Kusimba Kwako
• Gadzira Patani
• Ongororo ye

Kumhanya mutambo uri nyore kutanga. Ingori tambo pane shangu mbiri ndokurova nzira, handiti? Asi sekumhanyisa kwaunoita chero munhu anotanga kukurumidza, iwe unobva wakurumidza kuona kuti kufema kwako kune zvakakonzera zvakanyanya pakubudirira kwekumhanya kwako senge nhanho kana tsoka yako yarova.

"Kufema kwako kunounza okisijeni kune tsandanyama dzinoshanda, uye kusakwana kwekufema kunogona kukonzera matambudziko mukutsungirira nekuita," anodaro Brian Eckenrode, D.P.T., mutevedzeri purofesa wezvekurapa kuArcadia University uye murongi wekiriniki yavo yekukuvara. Mafemero ekufema anoitwa ega, akawedzera, saka zvinogona kutora kumwe kuedza uye kukanganisa kuti uwane iyo yakakunakira iwe.

Izvo zvakakosha kuti uzive kuti kana isina kutyorwa panogona kunge pasina chikuru chikonzero chekugadzirisa. Nekudaro, kana iwe uri kunetseka nekufema kwako uchimhanya kana kuti uchikwanisa kukuvara, kuyedza yako yekufema maitiro unofanirwa kuongorora. Sezvo kufema kwakaringana kuchivandudza hupfumi hwako hwekumhanya-simba rinotora kumhanya-kuziva zviitwa izvi zvingave kiyi yekuwedzera kutsungirira kwako uye kumhanya kwako, Eckenrode anotsanangura. (Zvakafanana: Nei Vese Vamhanyi Vachida Kuenzana uye Kugadzikana Kudzidziswa)

Nose Versus Mouth Breathing

Ngatigadzirise chinhu chimwe: Kana zvasvika pakufema kwevamhanyi, hapana nzira "yakarurama", anodaro Eckenrode. Iwe unogona kusarudza kufema kuburikidza nemhino dzako kana muromo wako (kana musanganiswa wevaviri). Asi kazhinji paunenge uchimhanya, kufema nemumhino dzako kwakanakira kudziya uye kutonhodza nekuti uri kuunza mweya padiki padiki, izvo zvinokumanikidza kudzora nhanho dzako uye kudzikama. Kune rimwe divi, kufema nemumuromo mako kunogona kusarudzirwa mashandiro kana nhangemutange nekuti unounza huwandu hwakawanda hwemhepo nenzira inoshanda.

Tenzi Belly Kufema

Vanomhanya vanofema pachipfuva havasi kushandisa diaphragm yavo zvakanaka kubatsira kudzikamisa musana, izvo zvinogona kutungamirira kumatambudziko ekuderera, anodaro Eckenrode. Zvinogona kuve zvakaoma kuchengetedza kufema kwakakodzera paunenge uchimhanya, saka tanga kudzidzira usati watombofunga kurova nzira. Rara wakafuratira, rumwe ruoko pachipfuva chako uye rumwe padumbu rako. Tora zvishoma, kufema kwakadzika uye ona chikamu chemuviri wako chinosimuka paunofema. Iwe unoda kuchinjira mukufema kubva mudumbu rako nedhayaphira yako ichisimuka kana iwe uchifema uye uchidzikisa kana iwe uchifema. Belly breathing, inozivikanwawo se alligator breathing, inobvumira mapapu ako kuti atore okisijeni yakawanda nekufema kwega kwega, anodaro Eckenrode. Edza chiitiko ichi wakarara pasi, wozogara, wakamira, uye pakupedzisira mukufamba kune simba. Paunofema kubva padiaphragm unodzikamisa yako musimboti, musana, uye pelvic pasi zvakare. Batsira muviri wako kuti udzokere mukati mudumbu kufema nekutarisa mukati mehuremu hwekudzidzira kurovedza kunge squats nemapuranga. Lunges anogona kuve anonyanya kubatsira kufamba kuti uedze kunze uchiri mudumbu kufema. Sezvo urikufambisa gumbo rimwe panguva, zvinokutendera kutevedzera kumhanya uko iwe unorovera rutsoka.

Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingerwa nzira yekufema mudumbu, tanga kubatanidza mamwe maekisesaizi epakati yako. Rara nemanhede nemakumbo ako munzvimbo ye90-90 (hudyu pa90 madhigirii, mabvi pa90 madhigirii), wozoisa pfungwa pakufema kwedumbu uchidzikisa zvishoma nezvishoma gumbo rimwe richienda pasi. Dzokera kunzvimbo yekutanga uye mamwe makumbo. Chinangwa cheichi chiitiko ndechekuchengetedza trunk yako kugadzikana uye shandisa diaphragm yako kudzora kufema kwako. Iwe unogona ipapo kufambira mberi kuchinjanisa ruoko uye gumbo mafambiro munzvimbo imwechete. (Zvakafanana: Maitiro Ekuziva Kwako Kumhanya Gait-uye Nei Zvichikosha)

Teedzera Kusimba Kwako

Paunenge uchinge wagona kufema mudumbu panguva yekudziya-ups, unogona kutanga kuibatanidza mukumhanya kwako.Eckenrode inopa zano kutanga nekusimba kwekutevera kwete kugona kwako kwekuvaka mileage mukufema kwako zvinozowedzera kutsungirira kwako. Gadza nzvimbo dzekutarisa (semaminetsi mashoma ega ega kana paunenge wakanamatira pamagetsi emagetsi) kuti utarise kwaunenge uchifema kubva. Kana chipfuva chako chichikwira, unofanirwa kugadzirisa kutora kufema kwedumbu paunenge uchifamba. Izvo zvakakosha kuti uzive kuti mamiriro ako anogona zvakare kukanganisa yako kufema. Kumhanya wakamira kuchaisa diaphragm yako munzvimbo iri nani kuti ugare wakadzikama uye nekuunza mweya saka iva nechokwadi chekugara uchiziva nezvekumhanya kwakakodzera. Kana iwe uchinge uchinge uchinge uchidzidzira maekisesaizi, ndipo paunowedzera kunzwisisa maitiro acho. (Zvakafanana: Maitiro Ekuziva Kwako Kumhanya Gait-uye Nei Zvichikosha)

Gadzira Patani

Zvakafanana nemhino maringe nemuromo kufema, hapana saizi imwe inokwana maitiro ese ekufema uchimhanya, anodaro Eckenrode. Vamwe vanhu vanozowana kunyangwe 2: 2 pateni (nhanho mbiri inhale, nhanho mbiri kufema) yakanakisa, nepo vamwe vachida kufema zvine mutsindo, kana kusanzwisisika (nhanho nhatu kufema, nhanho mbiri kufema). Maitiro ako ekufema ari kuchinjawo nekukasira kwekumhanya kwako. Asi sezvaunovandudza kugona kwako, muviri wako unenge uine mukana wekuchengetedza maitiro ako.

Nzvimbo yakanaka yekutanga iine 2: 2 (kana 3: 3) kufema kuitira nyore kumhanya uye 1: 1 yekusundira kumhanya kwako mukushanda uye kumarudzi. 3: 2 kufema kunokonzeresa kuti ufemere pane imwe nzira yekutsika netsoka (kuruboshwe, kurudyi, kuruboshwe, nezvimwewo), izvo vamwe vamhanyi vakawana kubudirira nazvo zvekurerutsa zvidimbu zvemumakumbo kana pavanotambura nekukuvara kwekusaenzana kwakanangana nekufema nekufema. parutivi rumwe rwomuviri.

Eckenrode inopa zano rekusachinja maitiro ako ekufema paunenge uchidzidzira nhangemutange asi kuti uedze panguva isina-mwaka. (Yakabatana: 5 Zvakajairika Zvikanganiso Vanomhanya Vanogadzira PaRace Zuva) Zvakare, tanga nekudzidzira yako nyowani yekufema maitiro akarara pasi, ndokumira, kufamba, uye pakupedzisira uchimhanya. Kana uchinge wagona kufema mudumbu uye kuwana maitiro ekufema anokushandira iwe, uchaona kumhanya chaiko kunogona kuve nyore sekuisa tsoka imwe pamberi peimwe.

Ongororo ye