Ngaba ufuna ukuba slim? Sebenzisa ukuphefumla efanelekileyo umzimba. amanyathelo kuqala ukuba inani elihle

Nangona yobuninzi ukutya kunye neenkqubo ezinegalelo umzimba ezikhoyo, ukutyeba akafuni ukushiya iinkosi zabo. Kutheni? Makhe ushiye bucala amatyala angoongqikana, abazama outsmart ngokwabo (umzekelo, emva ezintandathu kulo naliphi na ityala angenakudliwa, yaye emva ezisixhenxe, wamba - nceda), ngoko personas ityala bona kuphela. Makhe sithethe abo bafo amahlwempu (ngubani owaziyo, mhlawumbi ukuba omnye nje kwabo), ezithi, nangona zonke iinzame nenkuthalo, awukwazi ukufumana ukususa wayedla ezingaphezulu.

Mhlawumbi isizathu akuphumeleli ukulwa ukutyeba bubonakala yokunqongophala kwe-oksijini. Abantu abaninzi basebenzisa esifubeni ukuphefumla nzulu, nto leyo abakwazi ukwanelisa imizimba yabo. Liyiqwalasele echanekileyo diaphragmatic ukuphefumla, ukuphefumla nje ngenxa yokuba usana olusanda kuzalwa, le yindlela sakudala iluncedo kakhulu. Xa uphefumla diaphragmatic ngokubonakalayo usebenzisa ulwahlulo dystrophy olwahlula esifubeni kunye namasebe esiswini. uvalo Inspiratory kuqinisa, elungi- kunyusa kungqameko, kwaye izihlunu esiswini eladlulayo kunye uPienaar ngathi ibhola sawa. Ukususela umthamo imiphunga ukunyuka, ngoko ke umntu akwazi ukuphefumla ioksijini engakumbi. On the siphefumla uvalo buyasikhulula kunye ukugoba, kwaye izihlunu esiswini eladlulayo kunye "hide" kwi iimbambo, umthamo umphunga eliphantsi kakhulu, eyenza kube lula ukuba baxolelwe carbon dioxide.

Xa uphefumla ngale ndlela emzimbeni (ngakumbi, isixokelelwano sokuphefumla) usebenza xa umthamo ngokupheleleyo, yaye ke ngoko inkqubo Ukwehla kobunzima uthatha ixesha elide.

Indlela ukuphefumla kakuhle ukunciphisa umzimba?

Xa oksijini engena umzimba ambalwa, amandla akufunekanga kukhululwa ngesixa esikhulu, yaye ngenxa yoko ilungu engakhange inxaxheba igcwala glucose kunye nemfuyo yawo (amafutha), oko uya kuguqulwa ngamanqatha. Ngoko ke, ukuba ukunciphisa umzimba, kufuneka ukuba umzimba wakho kangangoko kunokwenzeka kwe-oksijini.

Indlela ukukwenza oko? Ngokwenza umthambo anaerobic. Nangona kunjalo, ngexesha esebenzayo amanqatha amandla omzimba igcwala kuya kwenzeka kuphela emva kwemizuzu engama-30 ukususela ekuqaleni zoqeqesho, yaye logama nje koovimba amandla ukusebenzisa iswekile evela esibindini.

Ngoko ke kungcono ukufunda diaphragmatic ukuphefumla ubuchule, nto leyo kuwanelisa umzimba mpilo. On ukuphefumla diaphragmatic, izenzo ezininzi ezisekelwe zonyango kunye neenkqubo zempilo. Umzekelo, oku ukuphefumla diaphragmatic oxhasa a wandile inkqubo emanyanisiweyo ukuze afumane lomzimba oxygen Ukwanda lwalo Bodyflex.

Ngokutsho imithetho Bodyflex ukufumana isiphumo ubuninzi umthambo (oko kukuthi, ubunzima bomzimba kwaye wenze umzimba bhetyebhetye), kuyimfuneko ukuba bagqwese ubuchule lokuphefumla-sigaba ezintlanu.

1. Ukukhupoa ngomlomo.

2. A umoya ekhawulezayo ngokusebenzisa empumlweni.

3. siphefumla Obunamandla ngokupheleleyo ngomlomo.

4. Ukubamba umoya wakho.

5. Relax nomoya ukuzola.

Ekuqaleni yaqalisa ukwenza imithambo yokuphefumla of yoga. Ekuhambeni kwexesha lethu, oku ayilolongezo esizimiseleyo imithwalo ngexesha aerobics. Techniques for ukuphefumla oluchanekileyo zisenokwahluka ngandlel ngokuxhomekeke kwinkqubo ethile (Bodyflex, yoga, oksisayz, ukuphefumla usebenzisa Strelnikovoj et al.), Kodwa bonke esijolise Ukwanda ioksijini eliphezulu, leyo kwenzeka ngenxa inkqubo ovuthayo ngamanqatha.

ukuphefumla Efanelekileyo ukunciphisa umzimba. Ukufunda iingongoma eziphambili

Kudlala umdlalo na iinzame ngumphunga nempefumlo - ngexesha lokuphumla.

Makungaze naphantsi kwazo naziphi na iimeko ukuba ukubamba umoya wakho ngokusebenzisa amandla.

Xa usebenzisa akuyomfuneko ukuba ukuba nesiyezi, xa iimpawu zokuqala oluthile kuyimfuneko ukumisa umthwalo nokuhlalutya ngeempazamo zabo.

Zibandakanye uphefumla imithambo ukuze ukunciphisa umzimba ufuna ungatyanga.

Ukuqala usebenzisa imithambo kakhulu elula, akulula xa uqeqeshelwa ukuba umthambo ezintsonkothileyo wenziwe ngcembe.

Umzekelo, indlela elula uthathwa ukuba waphinda yokuhlanjululwa umoya. It iqulathe ekuqhubeni uqheliso zilandelayo:

• kathathu ngemini olwenziwa imijikelo 10 re-lokuphefumla (amane anzulu umoya + kwi akhawunti ezine ubambe impefumlo yakho + amane nomphunga ezolileyo). Olugunyazisiweyo imfuno: umthambo lwenziwa emoyeni evulekileyo;
• kathathu ngemini olwenziwa umpefumlo yokuhlanjululwa. Yinto efanayo le ezidlulileyo, ngaphandle nomphunga, kunye nomkhosi womoya iyaphuma umlomo ngokuqinileyo zixinaniswe ngezinto ezincinane.

ukuphefumla efanelekileyo umzimba. Ukuyeka imiphumela emibi

Akukho mfuneko ukuziqhelanisa imithambo yokuphefumla kubaguli unesifo, abasetyhini abakhulelweyo, abo bathwaxwa matye wezintso kwaye enyongweni, abaneengxaki kunye kwalapho. Kwakhona, musa ukusebenzisa imithambo yokuphefumla isebenze kunye nabantwana abancinci nabadala, ukuba akukho ngcebiso zonyango.

ukuphefumla efanelekileyo umzimba. Kulula ukuziqeqeshela

Le mithambo zilandelayo zisebenza kakhulu, uphumezo ngokufanelekileyo kwabo kukwenza umthambo ezintsonkothe ngokuthe kratya ifakiwe kumjikelo yezempilo-kuphuculwe iindlela ezithile (ezifana yoga okanye Bodyflex). Okwangoku, sifunda ukuphefumla kakuhle, nto leyo inyathelo lokuqala kwindlela eya inani slim kunye umzimba usempilweni.

Ngoko ke, engqengqe ngomqolo, beka incwadi ayikho nzima kakhulu kwi esiswini. Yenza ukuphefumla nzulu, siphefumla, zama kangangoko kunokwenzeka ukosula nemiphunga lomoya, nayo alwa izihlunu esiswini: uhlanganise esiswini yaye uvakalelwa njani ngayo isihange kwalapho. Kule ncwadi kwabonakala banga- esiswini. Kabukhali wayisezela ngokusebenzisa impumlo, ubuninzi uzalise imiphunga yakho emoyeni zivuthelana esiswini. Kule ncwadi uza kunyuka. Kakhulu siphefumla, baludiliza isisu sakho. Phinda lo msebenzi izihlandlo ezintlanu okanye ezintandathu. Usenokuba va Uyagula kancinane, kulungile: umzimba ugcwele ioksijini; (!) Kwakhona ingqalelo umnqweno eqhelekileyo ukusula emqaleni wakhe: yencindi amile emiphungeni uphume.

Endleleni eya emsebenzini, lo gama kwezothutho, unako ukwenza ukuphefumla umthambo square. Kuba zonke iingxelo ezine wenza uphefumle - ubambe umphefumlo wakho - uphume umphefumlo - umoya-imiwe. Lo msebenzi kufuneka zibe imizuzu ubuncinane emithathu. It ngempumelelo kakhulu phantsi koxinzelelo kunye nengxabano luvo.

Omnye umba obalulekileyo ukuba umntu obhityileyo likhula - umbuzo lwesondlo efanelekileyo. Ngaphezu koko, eli yale nkqubo ayikho kangako ukusetyenziswa kuphela ukutya okunempilo, kodwa olinganise echanekileyo iiprothini, amafutha kunye carbohydrate. Ngokubanzi, zikulungele ukuphuhlisa i menu (ngoncedo kagqirha) kwaye landela ngayo imihla ngemihla. Thatha kwiingalo iiresiphi sesondlo yokwehla emzimbeni (ukuba ngesihloko omnye nqaku, ngoko ukhankanye oko ekuweleni), izitya ngokwezinto recipe, ithathele ingqalelo iimfuno elwe umzimba, kwaye ke ngoko sele kusungulwe isolotya ibalekisa inkqubo yokufumana xiviri oyifunayo.

ukuphefumla Efanelekileyo ngelahleko ubunzima - isitshixo empumelelweni. Kodwa musa ukulibala malunga ukutya okunempilo kunye umthambo esebenzayo. Kuphela ngale ndlela kungakhokelela inani ngendlela, kwaye, okungenani, ukubuyisela umsebenzi amalungu kunye neenkqubo emzimbeni.