Chii chinonzi Belly Breathing uye Nei Chakakosha Kuekisesaiza?

Zvemukati

• Chii chinonzi Belly Breath?
• Kufema Kwemudumbu Zvakanaka
• Zvakanakira Belly Kufema Panguva Yema Exercise
• Ongororo ye

Tora mweya wakadzika. Iwe unonzwa chipfuva chako chichisimuka nekudonha kana kufamba kwakawanda kunobva mudumbu mako?

Mhinduro yacho inofanira kunge iri yekupedzisira-uye kwete chete kana iwe uri kutarisa kufema kwakadzika panguva yeyoga kana kufungisisa. Iwe unofanirwawo kudzidzira kufema mudumbu panguva yekurovedza muviri. Nhau kwauri? Hezvino izvo zvaunoda kuziva nezve kugadzira yako inhales uye exhales kubva mumatumbo ako.

Chii chinonzi Belly Breath?

Hongu, zvinoreva kureva kufemera mukati medumbu rako. Inozivikanwawo sekufema kwemhanza nekuti inobvumidza diaphragm — mhasuru inomhanya yakatwasuka nepadumbu, yakaita kunge parachuti, uye ndiyo mhasuru yekutanga inoshandiswa mukufema - kuwedzera nekubatana.

Nepo kufema kwedumbu iri nzira yemuviri wedu yekufemera mweya nekufema, zvakajairika kuti vanhu vakuru vafemere zvisina basa, AKA kuburikidza nechipfuva, anodaro Judi Bar, murairidzi wemaawa mazana mashanu weyega murayiridzi uye maneja chirongwa cheiyo kuCleveland Clinic. Vanhu vazhinji vanowanzo tenderera kufema pachipfuva kana vakashushikana nekuti kukakavara kunoita kuti usimbise dumbu rako, anotsanangura Bar. Izvi pakupedzisira zvinoita kuti zvive zvakaoma kufema zvakanaka. "Inova tsika uye nekuti mweya unodzikama, inonyatsopa mhinduro yekunzwira tsitsi - kurwa kana kupindura ndege - zvichiita kuti uwedzere kunetsekana," anodaro. Nekudaro, iwe unowana denderedzwa rekushushikana kwekuita chete kubva muchipfuva kufema. (Yakabatana: 3 Kufuridzira Maekisesaizi Ekugadzirisa Kushushikana)

Kufema Kwemudumbu Zvakanaka

Kuti uedze kufema mudumbu, "iwe unofanira kutanga wanzwisisa nzira yekuzorodza zvakakwana kuitira kuti pave nenzvimbo mudumbu kuti diaphragm uye mweya wako ufambe," anodaro Bar. "Kana uchinetseka uye wakabata dumbu mukati, hausi kutendera mweya kuti ufambe."

Kuti uwane humbowo, edza uyu muedzo mudiki kubva kuBar: Dhonza dumbu rako mukati kumusana wako uye edza kutora kufema kwakadzika. Ona kuti zvakaoma sei? Zvino zorodza midsection yako uye ona kuti zviri nyore sei kuzadza dumbu rako nemhepo. Ndiko kusununguka kwaunoda kunzwa kana uchinge uchifema mudumbu- uye chiratidzo chakanaka chekuti zvese zviri kubva mubhokisi.

Muitiro wekufema wedumbu pachawo wakanaka nyore: Rara pasi nemusana uye isa maoko ako padumbu rako, anodaro Pete McCall, CSSC, mudzidzisi wega muSan Diego uye anotungamira iyo All About Fitness podcast. Tora yakanaka hombe inhale, uye kana iwe uchidaro, iwe unofanirwa kunzwa dumbu rako kusimuka uye kuwedzera. Sezvaunofema, maoko ako anofanira kudzika. Funga nezve dumbu rako sebhaluni richizadza nemhepo, wobva waburitsa zvishoma nezvishoma.

Kana kutora kufema kwakadzika uye kufemera kunze kunonzwa kwakakuomera kana kusiri kwechisikigo kwauri, Bhawa inokurudzira kuzvidzidzira kamwe kana kaviri pazuva kwemaminetsi maviri kana matatu chete. Iwe unogona kuisa maoko ako padumbu rako kuti uve nechokwadi chekuti uri kuzviita nemazvo, kana kungotarisa kuti uve nechokwadi chekuti dumbu rako rinokwira nekudzika. Edza kuzviita iwe uchiri kuita basa rezuva nezuva, futi, anodaro Bar, senge paunenge uchigeza, uchisuka ndiro, kana chaipo usati warara. (Nekuti hapana chakafanana nekuita kufema zvishoma kudzikamisa pfungwa yekurara!)

Mushure mekunge mave kudzidzira kwekanguva, tanga kubhadhara zvakanyanya kukufema kwako panguva yekurovedza muviri, anodaro Bar. Unoona here kana dumbu rako richifamba? Zvinochinja here paunenge uchigwinha kana kumhanya? Uri kunzwa simba nekufema kwako here? Tora iyi yese mibvunzo uchifunga nezvayo kana iwe uchiita yako yekurovedza muviri kuti utarise mukati nekufema kwaunoita. (Aya maitiro ekumhanya-chaiwo ekufema anogonawo kubatsira kuita kuti mamaira anzwe zviri nyore.)

Iwe unogona kufema mudumbu panguva dzakawanda dzemaekisesaizi, spin kirasi kuenda kunorema kusimudza. Muchokwadi, iwe unogona kunge wakaona nzira yakashandiswa pakati pemhomho yekusimudza inorema inonzi core bracing. "Core bracing inogona kubatsira kudzikamisa musana wehuremu hunorema; iyo ndiyo nzira yekufema kwedumbu nekuda kwemweya unodzorwa," anodaro McCall. Kuti uzviite nemazvo, dzidzira hunyanzvi usati wanyatso simudza mitoro inorema: Tora muhombe, ubate, wobva waburitsa mweya zvakanyanya. Munguva yekusimudza (senge squat, bhenji yekudhinda, kana kufa), iwe unokonzeresa, ubatise panguva ye eccentric (kana kudzikisira) chikamu chekufamba, wobva waburitsa uchi pfuurira kumusoro. (Ramba uchiverenga: Akanangana Ekufema Matekiniki Ekushandisa Panguva Yese Rudzi rweKurovedza muviri)

Zvakanakira Belly Kufema Panguva Yema Exercise

Eya, urikushandisa mhasuru chaiyo-uye iyo inobatsira kugadzirisa kugadzikana kwepakati, anodaro McCall. "Vanhu havazive kuti diaphragm chinhu chakakosha kudzikamisa mhasuru," anodaro. "Kana iwe uchifema kubva mudumbu, iwe unofema uchibva mudhizaya, zvinoreva kuti uri kusimbisa mhasuru inogadzikisa musana." Paunenge uchiita diaphragmatic kufema kuburikidza nemaekisesaizi senge squats, lat pulldowns, kana chero yakafanana, iwe unofanirwa kunyatsonzwa musana wako wakatsiga kuburikidza nekufamba. Uye ndiwo mubairo mukuru wekufema kwedumbu: Inogona kukubatsira kudzidza kubata musimboti wako kuburikidza nekuita kwega kwega.

Zvakare, kufema kubva mudumbu kunobvumira okisijeni yakawanda kufamba nemuviri, zvinoreva kuti mhasuru dzako dzine okisijeni yakawanda kuti uenderere mberi nekupwanya seti dzesimba kana kukunda nguva dzekumhanya. "Kana iwe chifuva chifema, uri kuedza kuzadza mapapu kubva kumusoro kuzasi," anotsanangura McCall. "Kufema kubva mudhiramu kunokwevera mweya mukati, kuchizadza iwe kubva pasi kumusoro uye uchibvumira yakawanda mweya mukati." Izvi hazvisi zvakakosha chete kuti uve nesimba rakawanda kuburikidza nekushanda kwako, asi nemusi wezuva zvakare. Kufema kukuru kwedumbu kunoita kuti unzwe kumuka, anodaro McCall.

Uine yakawanda okisijeni mumuviri wako wese unouya kugona kushanda zvakanyanya kuburikidza neako Workout, futi. "Kufema kwedumbu kunovandudza kugona kwemuviri kutsungirira kurovedza muviri kwakanyanya nekuti uri kuwana okisijeni yakawandisa kumhasuru, izvo zvinoderedza kufema kwako uye zvinokubatsira kushandisa simba shoma," anodaro Bar. (Edzawo idzi dzimwe nzira dzesainzi-dzinotsigirwa dzekusundidzira kuburikidza nekuneta kwekuita basa.)

Pamusoro payo, kudzidzira nguva shomanana yekufema mudumbu-kunyanya kana iwe ukatarisa kuverenga kuburikidza nekufema uye exhales kuti uite kunyange, sezvinoratidzwa neBar-inogona kubatsira nekuderedza kushungurudzika uye dzimwe nguva dzorugare (kana, taura. , paunenge uchipora kubva kunetsa yemaburpees). "Inodzika-inodzora hurongwa hwako nenzira inoshanda," anodaro Bar, zvichireva kuti inokubvisa kubva kuhondo-kana-ndege mamiriro uye kudzikamisa, kudzikama. Taura nezvenzira yakanaka yekudzoreredza- uye zano rakangwara rekuwana pfungwa nemuviri mabhenefiti.

Ongororo ye