Uphefumla imithambo: imithambo. ukuphefumla ubuchule

Umntwana ekuzalweni masazise ihlabathi ngaphandle ngezwi elikhulu, nto leyo sikhatshwa umoya lokuqala. Nabani na kulondoloza ubomi. Ukubhubha, wenza umphefumlo wakhe wokugqibela. Kubalulekile ukuphawula ukuba ngokufunda ukuphefumla ngokuchanekileyo, loo ndoda ukhululekile kwaphela izigulo, ukwehla kobunzima, iqinisekisa eqhelekileyo yokusebenza komzimba.

Kukho iindidi ngeendidi imithambo yokuphefumla ngokunzulu, ezifana Qi Gong, yoga, Buteyko njalo njalo Ukusebenzisa oko, singakwazi ngokomgangatho ukutshintsha ubomi babo..

yoga

Le mfundiso, olujoliswe ekuphuhliseni ubuchule ngamnye ukulawula umzimba wayo siqu, imikhosi ngokomoya nangokwenyama. Uphefumla imithambo ekuphuhliseni indlela yoga ekuthiwa Pranayama. Le ndlela ufundisa ulawulo lonke umntu ebomini-eneji.

Le nqubo variable disclosure zokuphefumla kunye nemiphunga umoya. Ukuganga umntu ukuphucula ukutya, ukwandisa sifo, buyisela i-luvo nokunciphisa uxinzelelo lwegazi. Yoga bazalise umzimba amandla, kwaye unike imvisiswano eseleyo.

Le mithambo wayifumana iya kufundiswa ngayo ukuphefumla ku kwinyama umzimba kunye negazi ukuba kuwanelisa mpilo.

ujjayi

Le ndlela ithetha ukuba glottis iya kuba zivulekile kancinane. Kulo mzekelo, kukho isiphumo pinched ibhola umoya: musa uphefumla imithambo nale ndlela kufuneka ukunyanzelisa. Ukuba Ujjayi thelekisa nge impefumlo elula, kwanaleyo igesi kwimeko yokuqala yomelele ngenxa umahluko uxinzelelo lomoya ubunzima emiphungeni uwukhuphe kwaye uphefumlela ngaphakathi.

Uphefumla ngexesha umthambo kule ndlela konga amandla. Ukongeza, ukulungisa ingqalelo yakhe yokusebenza kunye nesandi ilizwi lakhe uphilisa umntu ukucinga, yaye oku kubekho ezingcingeni.

Nge ukusezela kunye ukukhupha wokuphefumla Ujjayi Umjikelo kade, zinzulu kuba cishe ezimashumi imizuzwana, kwaye synchronously kunye asanas - malunga 20 imizuzwana. Kubalulekile ukuphawula ukuba wayengumqalisi kwi yoga iya kuba nzima ukuphefumla Ujjayi ngexesha leeseshoni ngenxa kuphuhliso buthathaka izihlunu.

Uncedo kuphuhliso Ujjayi

Ume, wabeka iinyawo zakhe magxa akho ububanzi, ehlise izandla zakho ecaleni umzimba. Kunye umoya lift izandla phezulu yaye ecaleni yaye ukuhleba athi "O". Ngelo xesha linye kuni siphefumla, ukuthoba iingalo uthi "A".

Kufuneka siphefumle nzulu kunye kancinci. Kwenze oku amaxa 5, ngokuthe ngcembe siphelise ezilishumi.

Buteyko ukuzilolonga

Le ndlela wavela embindini kwinkulungwane yokugqibela. Oku kusekelwe kwinto eguqula nokuphefumla yendalo. Uphefumla imisebenzi ejolise ekunciphiseni kubunzulu zabo. 152 izifo eyaziwa apho le ndlela iphumelela. Ngoncedo le mithambo ithathwa 98% izifo, kuquka komzimba.

Xa ukuphefumla kwabantu bephilile umthamo seelitha ezi-5, kubantu sombefu - malunga 15 ziilitha - nto ithi imiphunga hyperventilation. Kulo mzekelo xa umoya enzulu indlela langoku isixa oksijini equlethwe igazi ayanyuswa kwaye umxholo _CO2 lifinyele.

Ngokutsho Buteyko uphefumla kakuhle - kukwandisa isixa carbon dioxide egazini. Uphefumla ngaloo kufuneka nzulu, kunye izinqumamisi, phakathi Ukuphefumla.

Buteyko ukuzilolonga

Ukuphefumla ngexesha umzimba kufuneka ngolu hlobo lulandelayo: kuyimfuneko ukuze ndingabi sakubambezela umoya phambi ukuvela ucinge ukuba akukho umoya nje kangangexesha elithile. Emva koko uphefumle izabelo nzulu, encinane. Ukuba kukho umnqweno uphefumlela umoya ngakumbi - ukuphinda kwakhona.

Okulandelayo kufuneka uyeke ukuphefumla ngexesha eya imvakalelo yokuswela umoya. Okulandelayo, luphefumle ukuphinda kwakhona.

Emva koko uphefumle shallowly kwisithuba imizuzu emithathu. Ukwandisa ngcembe ukuya kwimizuzu eli-10.

Ekuqaleni usebenzisa izipho ubunzima kuvela mizwa ekhathazayo, ukuphefumla ngokukhawuleza, ukuphakuzela ukuhlaselwa imibala umoya, kunciphise ukutya. Ke iqala uphuhliso eyimfuneko amalungu nokuphefumla, ukuqaleka shwaka.

ukuphefumla oksisayz

Oksisayz - indlela ekhethekileyo ukunciphisa umzimba, leyo balala isiseko beemvavanyo ezilula ukuphefumla. Umsunguli yale program - American Dzhil Dzhonson. Wakwazi ngale ndlela yokuphumelela umzimba.

Ukusebenzisa ilungelo, ukuphefumla nzulu kunokwenzeka xesha lifutshane kangangoko ukufikelela ukwehla kobunzima, kodwa balahle unokukhawuleza ulusu kunye cellulite. ukuzilolonga Oksisayz ngaphandle ndidiniwe, akunyanzelekanga ukuba ukubamba umoya, kwaye sele kubangela ukungabikho naziphi Izimo.

Ukulahlekelwa ubunzima ngoncedo loqheliso enjalo ukuthutha ioksijini kwiindawo ezahlukeneyo omzimba, ngoko ke, ngenxa yale iteknoloji - ukukwazi ukuphefumla kakuhle. Kubalulekile ukugxininisa ekufundiseni ukuphefumla echanekileyo iiveki 2-3, ukuba ziziswe ukuba ukuzenzekela ngokupheleleyo koko kuphela ugqithele umthambo eyiyo.

amanyathelo amane

imithambo yokuphefumla zezi zilandelayo - basezela ngokusebenzisa impumlo, isisu eso olunyuswe ngexesha elinye ibhola. Ngaba ukubeka phambili isinqe, kumaphephandaba imisipha kufuneka ikhululeke. iphefumlelwe ezintathu kunye ombane izihlunu ezinqeni kunye perineum. Nokukhupha ngomlomo, isongiwe ibe tube, kunye nezihlunu esiswini zama ukuzoba iimbambo. Enye Umphunga ebukhali ukuya ngokupheleleyo yokulahla semiphunga. Lungelelanisa umva lwakho ngaphandle baphakamise amagxa.

Ixesha elikhulu ngosuku imisebenzi enjalo iza kuba kusasa, lo gama kanye ekuqaleni ukuba abe nobubele-up, leyo uyakuthatha uphefumlayo esisiseko. Kodwa le yinto ngokuzithandela, ungenza ngokukhawuleza uqale the main okuyingxenye. Oksisayz kuthatha malunga nemizuzu engama-20 ngosuku ngalunye uqeqesho ngexesha elifanayo emikhulu: ngokukhawuleza kakhulu umzimba slim yaye ukulungele.

imisebenzi Oksisayz kwenziwa phambi kwesidlo okanye emva kweeyure ezi-3 emva kwesidlo. Emva kokuba imithambo kufuneka ayeke ukusebenzisa ukutya enye iyure.

Kubalulekile ukuba enze umsebenzi yonke imihla-30 okanye ngaphezulu iziqephu zemiphunga. Ukuba ukuzilolonga zenziwa ngaphandle kuqala kwicala elinye, ngoko omnye, ngoko ke 2 series sokuphefumla.

Kubalulekile ukuphawula ukuba ixesha elide kufuneka wenze imithambo, ngoko umphumo uya kuba ixesha elide, njengoko oksisayz uye iipropati lonyuselo.

Qigong

imithambo yokuphefumla Qigong beze ngaphambili evela eTshayina. Le nkqubo isetyenziselwa ukuphucula izakhono ebonakalayo emzimbeni womntu, ngokunjalo-hlengiso imeko yayo yonke. ukuphefumla enjalo nentshukumo kwizondlo ezifezekileyo kwenza kube lula ukuphumeza ilahleko uyehla iiseli omzimba befumile mpilo.

Le omphefumlo efanelekileyo kubo bonke, kungajongwanga budala izifo. izazinzulu Japanese ziye zafumanisa ukuba ukusebenzisa qigong ukuphumeza ilahleko ubunzima bomthwalo buye kuhlala kunokwenzeka ngenxa ngokweempawu ezizodwa umthambo ukubuyisela ngokupheleleyo luvo woMntu.

asebenzisa Qigong

Yokuphefumla usebenzisa Qigong iquka 3 eziphambili ekufuneka benze iimpahla, na ukuthintela intshukumo, esekhaya ngokupheleleyo.

1. Isele. Hlala phantsi esitulweni, unyawo indawo igxalaba ububanzi. Compress ngesandla ibe ngenqindi, zikungqinge enye ngesandla sakhe. Beka iingalo zakho ngamadolo, uwatwabulule kusempandleni yakhe ngenqindi. Eyes zavalwa ukhululeke. kathathu ngosuku imizuzu eli-15.
2. Wave. Inceda ukwehlisa iimvakalelo yindlala. Alale ngomqolo. Imilenze baphikele kwindawo esinekona sasekunene emadolweni. Enye isandla esiswini sakhe, elinye - phezu kwesifuba. Xa umoya esiswini uzotywe, kuyanda Isifuba. Uwukhuphe - kwelinye icala. Ukwenza izihlandlo ezingama-40.
3. Lotus. Ukuba ahlale esitulweni ephantsi, awela imilenze yakhe phambi esiswini sakhe. Beka amasundu izandla zakho phezu kwezinye. Le kokusemva egudileyo, intloko bewuhlisele kancinane, amehlo ivaliwe. Normal umoya kuqala imizuzu emi-5, kufuneka ingqalelo kuyo. intlanganiso elandelayo ngezoBomi - ukuphefumla eziqhelekileyo, umoya ekhululekile. Le imizuzu eli-10 ezayo ukuphefumla ngendlela eqhelekileyo, akukho mfuneko ukulawula umoya, khululeka.

nolokuqinisekisa ukusetyenziswa kakuhle kwe Qigong iinyanga 2 uqeqesho luya kunceda ukunciphisa ubunzima nge-10 kg.

indlela Strelnikova

Gym wavela njengeyeza, nangona kamva waba ezinyanzelekileyo iimvumi nabo bonke ababandakanyeka vocals. Ukuzilolonga ilungiselela uqeqesho olufanelekileyo ilizwi, kwaye kananjalo isiseko sophuhliso nokuqhele ukwenziwa naziphi vocals. Kwakhona, sebenzisa le mithambo ukuphuhlisa ukuphefumla intetho ebantwaneni.

sengqondo sokuthandabuza kule uphuhliso kuba Qigong, Yoga, i Buteyko Indlela, oksisayz ukubaleka sibali Strelnikovoj ezintsonkothileyo eboniswe. Kulo gym, ujoliso buzinze kwi umoya, ukongeza, zokulondoloza ukuphefumla zendalo. Olu qeqesho ejoliswe ekwandiseni umoya amandla omzimba womntu, ukwandisa nokubanakho ngaloo kwaye ungaphila azuzwe pneumonia. Yoga ijolise ingumphunga ngokupheleleyo.

Indlela eziqhuba imihla zobuchopho oluntsonkothileyo Wawuzalisa ioksijini, intloko ebuhlungu udlula ngokupheleleyo, kwandisa ubuchule ukuze ukhumbule, nayo ivusa ukuzeyisa komzimba womntu.

imithambo usebenzisa Strelnikova

Esi sakhiwo jikelele. Kufanelekile yonke iminyaka yobudala. It iqulathe imithambo-12 kuphela. 3 ezona ziphambili zezi: "Ladoshki", "epaulettes", "Pump". Ziyabandakanywa kuzo zonke iinkqubo ezijoliswe ukuba unyango lwezifo ezahlukeneyo, kuquka inyumoniya.

1. Palms. Yima nkqo, ohlohliweyo, amanqindi akhe nebhanti yakhe. On emzonda inhalation synchronously kwehliswe uhle uye esandeni. Okulandelayo, buyela izandla phezu esinqeni. Yenza amaxesha 12 Ukuphefumla ezisibhozo. Ngoko iintshukumo phakathi iibhloko kumiwe imizuzwana 4.
2. Epaulettes. Yima nkqo, agobe iingalo zenu, ugcine brush kwingingqi kwamagxa. Uphefumlela impumlo enomsindo, nale ngebrashi yalugudla zibe ngamanqindi. Ukuphefumla ezine - izandla phantsi imizuzwana-4, kulandele ikhefu - Ukuphefumla ezine - ikhefu. Kufuneka wenze Imijikelo Ukuphefumla ezine amathandathu.
3. Pump. Ume, wabeka iinyawo zakhe sincinane, egxalabeni, wabeka izandla zakho phantsi emacaleni enu. Bend phambili a kancinane, wenze umpefumlo enengxolo ekupheleni kwalo mbutho, ukuzibulala, kunye ethambekeni. Buyela kwindawo yokuqala. Ke kwakhona, agobe kwaye aphefumle. emva Round. Musa agobe ukususela esinqeni phantsi. intloko base-.

Uqheliso ezwi umoya Strelnikovoj

Isiphumo lokufakwa umoya intetho kuqwalaselwa imvakalozwi ezichazayo, umthamo eqhelekileyo intetho, ezigqwesileyo isandi ukwakhiwa. imisebenzi enjalo kufuneka ukuba umntu awathethe ilizwi njengoko siphefumla, inkcitho ngokulinganayo iyaphuma umoya, amagama musa ziliminxe kwi iphefumlelwe.

Le ndlela isetyenziselwa uphuhliso intetho zeetheraphisti yokuthetha abanawo kids. Le ndlela isekelwe phezu yokuthanjiswa kwezihlunu ukuba imigca umoya sinus engqondweni yomntu usebenzisa umoya inspiratory emfuleni. Xa intloko igazi flow ukunyuka, yaye kukholelwa ukuba isixhobo saphiliswa izixhobo intetho.