Izikwele zingenye yezivivinyo eziphumelela kakhulu zokuthambisa amaqembu ahlukene emisipha ukukusiza wehlise isisindo futhi wakhe imisipha. Ngakho-ke, kufakiwe ohlelweni lwabo lokuqeqesha bobabili abaqalayo nabachwepheshe bezemidlalo.
Ukuphefumula okulungile ngesikhathi sezikwele kudlala indima enkulu ezinzuzweni nasekusebenzeni kahle kwento. Umzimba uchitha amandla amaningi ukuqedela ngisho isikwele esisodwa, ngakho-ke sidinga umoya-mpilo owenele. Ukuphefumula okulungile kuyakuhlinzeka.
Izinzuzo Zokuphefumula Okufanele
Ukuphefumula okulungile ngesikhathi se-squats kubalulekile ekusebenzeni okuphezulu. Yonke imithwalo ye-aerobic namandla kufanele ihambisane nenqubo elungile nokuphefumula. Le ukuphela kwendlela yokwenza ngcono ukusebenza nokufeza ukuphepha kwezempilo. Inqubo yokuphefumula kufanele ithathwe ngokungathi sína kakhulu lapho yandisa izisindo ngenkathi igoqa. Ukuhogela nokukhipha umoya ngesikhathi esifanele kuzokusiza ukunqoba izikhathi ezinzima kakhulu zokuhamba. Ngenxa yalokho, uzokwazi ukwenza ama-reps amaningi wokukhulisa kahle imisipha.
Into esemqoka kunoma yikuphi ukuqeqeshwa ukugcwalisa umzimba nge-oxygen, oyichitha ngobuningi. Ngakho-ke, kubalulekile hhayi kuphela ukuphefumula okujulile nokuphefumula, kepha futhi ukukuthathe ngesikhathi esifanele. Isibonelo, ukukhipha umoya kufanele kwenziwe ngomzamo omkhulu. Kulokhu, ngisho nokusatshalaliswa kwezinto ezidingekayo ezithweni zangaphakathi nezicubu zemisipha kuqinisekiswa. Ngokugcwaliswa okubukhali kwamaphaphu ngomoya noma ngokukhipha kwawo amajezi, umthwalo osenhliziyweni uyanda. Umsubathi angadlula i-hypoxia, ehambisana nokulahlekelwa ukwazi ngqo ngesikhathi sokuqeqeshwa.
Izinhlobo zokuphefumula
Ngokombono we-physiology, ukuphefumula kuhlukaniswe izinhlobo ezimbili:
- Ukuphefumula kwesifuba. Kuyinto yemvelo cishe kubo bonke abantu empilweni ejwayelekile esimweni esizolile ngaphandle kokuzivocavoca umzimba. Ngalo moya, isifuba siyanweba futhi izimbambo ziyavuka.
- Ukuphefumula esiswini. Uthatha iqhaza inqubo ukuphefumula diaphragm. Ishintsha ivolumu yesifuba, iphakamise futhi ibe denser. Lolu hlobo lokuphefumula luthuthukiswa kuphela ezimweni zokuqeqeshwa nokuzikhandla. Ijulile futhi iphelele ngokwengeziwe.
Lapho ukuqothuka, ukukhetha kufanele kunikezwe ukuphefumula kwesisu. Lapho umuntu esesimweni esizolile, ingxenye yomoya etholakala ngesikhathi sokuphefumula kwesifuba yanele ukusebenza okujwayelekile. Lapho ucwenga, uvalo luqala ukusebenza namaphaphu. Igcwalisa umoya, icindezele ingaphakathi lesifuba, ikhulise futhi inyuse ivolumu yomoya-mpilo.
Uma singacabangi ngokuphefumula kwesifuba, ukwenza ukuhogela kanye nokukhipha umoya ezingeni elingazi lutho, ukuphefumula kwesisu kufanele kufundwe. Inqubo yokusetshenziswa kwayo imi kanjena:
- Sithatha umoya ngamakhala bese sizama ukuwuthumela emaphashini nasendaweni yesisu.
- Sikhipha isisu kancane phambili, sisinwebise kusayizi waso omkhulu.
- Cindezela kancane i-carbon dioxide ngamakhala akho noma emlonyeni ngenkathi udonsa imisipha yakho yesisu futhi uqinisa i-abs yakho.
Lapho ukuqubuka, ukukhipha umoya futhi, ngokufanele, ukuhoxiswa kwesisu kufanele kwenzeke ngesikhathi sokuphakamisa.
Ukuphefumula ngama-squats akudala
Kunconywa ukuthi uqale ukuqonda inqubo ye-squat nokuphefumula okufanele lapho uzenza ngesisindo sakho, okungukuthi, ngaphandle kwe-barbell noma i-dumbbells.
Ukuqeqeshwa kuzobukeka kanjena:
- Sithatha indawo yokuqala futhi sikhulula amaphaphu ku-carbon dioxide (exhale).
- Sihle ngokushelela, ngenkathi sicindezela izindebe zethu ngokuqinile, futhi sihogela umoya kancane ngamakhala. Akukho kuphuthuma lapha: ngeke ukwazi ukubamba umoya-mpilo omningi ngaphezu kwamaphaphu akho.
- Ukuhogela kufanele kumiswe ngesikhathi lapho amathanga ehambisana phansi - isikhathi sokuphefumula siqala. Ukunyuka, siphusha i-carbon dioxide emaphashini, kuyilapho umoya ungaphela ngesikhathi sokukhulisa umzimba ngesigamu kuphela, okungukuthi, sikwenza ngamandla amakhulu kunalapho sihogela. Ungaphefumulela ngaphandle ngomlomo wakho.
Iphuzu elibalulekile! Lapho wenza i-elementi, izingalo akufanele zilengele emzimbeni - lokhu kuvimbela isifuba ukuthi singanwebeki. Kungcono ukuzelula phambi kwakho noma ukugoqa phambi kwesifuba sakho.
Ama-squats anconyelwa ukuthi enziwe ngezindlela eziningana izikhathi eziyi-10-15. Phakathi kwezindlela, ukuphumula okufushane kuyadingeka ngesimo sokuhogela okuphefumulayo kanye nokuphefumula okungenani okuyisihlanu. Kufanele ukubuyise ngokuphelele ukuphefumula kwakho phakathi nalokhu kuphumula.
Ukuphefumula kweBarbell Squat
Izikwele ezinesisindo zingasiza ekwakheni izinqe zakho kanye nama-glutes, futhi uthuthukise umgogodla wakho we-abs ne-lumbar spine Ngakho-ke, ngemuva kokufunda kahle ama-squats ajwayelekile, ungadlulela kokukhethwa kukho ngezisindo, ngokwesibonelo, nge-barbell noma i-dumbbells.
© Vitaly Sova - stock.adobe.com
Kulokhu, ukuqeqeshwa futhi, ngokufanele, ukuphefumula kuzohluka okwehlukile:
- Sidonsa umoya kakhulu bese sikhipha umoya obukhali bese sisondela endaweni yokucima ukoma.
- Sibeka i-barbell emahlombe ethu, ngenkathi sisakaza imilenze yethu, bese siqondisa umhlane wethu. Sisusa i-projectile kusuka kuma-racks bese sihambisa endaweni enikeziwe. Uma le nqubo ithatha isikhathi eside, udinga ukuhogela bese ukhipha umoya ngokujulile nangokulinganayo.
- Nakulokhu futhi, phefumula ngokuphelele, uhogele bese uqala ukwehla kancane uye endaweni ebekiwe.
- Ukuphakamisa, ikakhulukazi nge-barbell, kudinga umzamo othile, ngakho-ke lapho ubuyela endaweni yokuqala, awudingi ukushesha ukukhipha umoya. I-Carbon dioxide kufanele ikhishwe ngaphandle kwamajezi, ngokushelela ngamazinyo ahlanganayo noma emakhaleni.
- Lapho usuqedile ukuqondiswa, kuyadingeka ukuthi ukhiphe ngokucijile yonke i-carbon dioxide esele bese ugcwalisa amaphaphu nge-oxygen, ngokushesha wehle. Awudingi ukuqondisa amadolo akho uphumule.
Kunoma ikuphi, i-barbell squat kufanele yandulelwe yisikwele esidala esingenasisindo sokuphefumula ukufudumala.
Okubalulekile! Kufanele ufunde ukulawula ukuphefumula kwakho kusuka esikweleni sokuqala nge-barbell. Ngakho-ke awungeke nje ugweme ukulimala okuhlukahlukene nezinkinga zempilo, kepha futhi uhlakulela umkhuba wokuphefumula okulungile, okuzobe kungasadingi ukulawula ngokuzayo. Uzophefumula kahle kuzo zonke izivivinyo ezizenzakalelayo.
Ukuphumula okufanele
Kubalulekile hhayi ukuzivocavoca umzimba ngendlela efanele kuphela, kodwa futhi nokuphumula kahle. Ngakho-ke, phakathi kwamaqoqo ama-squats kufanele kube nokuphumula okuncane. Ingahlala kusuka kumzuzu owodwa kuya kweziyisithupha, kuya ngesilinganiso sokutholwa kokuphefumula kwakho nesisindo sokusebenza. Ngesikhathi sokuphumula, udinga kuphela ukuphefumula ngamakhala akho.... Ngasikhathi sinye, ukuphefumula kufanele kujule ngangokunokwenzeka. Ukukhishwa kufanele kube kancane kuze kube yilapho isifuba singenalutho ngokuphelele.
Udinga ukuphefumula ngesigqi esifanayo bese ubuyela ekuqeqesheni kuphela ngemuva kokululama okugcwele kwenhliziyo nokugcwala komzimba nge-oxygen. Indlela ngayinye entsha kufanele iqale ngokuphefumula okukhulu ukuvula ngokugcwele amaphaphu. Indlela kufanele iphele ekuphefumuleni.
Okubalulekile! Zilalele. Uma uzwa ukuthi ngemuva kwezikwele awukwazi ukubamba umoya wakho, umthwalo kufanele wehliswe. Umzimba ngeke uzifisele ukugula: uzohlala usho ukuthi awukulungele ukuphindaphinda okungaka noma umthwalo onjalo. Khulisa ibha kancane kancane.
Lungisa inqubo yokuphefumula yezikwele ngokusho kukaBubnovsky
Ama-squats afakiwe encwadini kaSergei Bubnovsky yencwadi ethi 50 Essential Exercises for Health. Umbhali futhi uncoma ukuhlanganisa ukwenziwa kwento ngenqubo efanele yokuphefumula.
Ukwenza ama-squats, uBubnovsky uncoma ukuma ubheke ukwesekwa okungaguquki futhi uthathe i-absorber yokushaqeka yenjoloba enamathiselwe kosekelo. I-absorber yokushaqeka kufanele iqiniswe futhi ibanjwe ezingeni lesifuba. Umhlane nezingalo kufanele kuqonde. Ekuphefumuleni senza i-squat, kuthi ku-exhale sikhuphuke. Kulokhu, ukukhishwa komoya kufanele kuhambisane nokwandiswa kwemilenze nomsindo othi "ha-a". Lesi isici esiyinhloko senhlanganisela yokuphefumula nezikwele ngokusho kukaBubnovsky. Umphunga kufanele ubukhali futhi umsindo ucace. Kuyadingeka ukukhipha yonke i-carbon dioxide enqwabelene ngalo msindo.
Ezinye izici eziningi zokuphefumula okufanele nezincomo ezingeziwe
Kungani kufanele uzame ukuphefumula ngamakhala akho kuphela? Kungani ungaphefumuli ujule futhi kungani udinga ukufudunyezwa ngaphambi kwezikwele? Ake siqhubeke kusuka ekuzijwayezeni kuya ekufundiseni. Ake siqaphele inqwaba yama-postulates okuphefumula okulungile:
- Adonse umoya ngamakhala, awukhiphe ngomlomo. Kulwelwesi lwamafinyila womgudu wokuphefumula, kunama-receptors anikeza ubuchopho isignali yokunikezwa komoya-mpilo, ngakho-ke udinga kuphela ukuhogela ngesikhathi sokuzivocavoca ngamakhala akho. Umlomo ungasetshenziselwa ukukhipha umoya kuphela. Kulokhu, ngama-squats akudala, ukuphefumula okuzolile kuzokwanela. Ukuphefumula okukhulu kuyadingeka lapho usebenza ngezisindo ezinkulu.
- Sishintsha kahle ukuhogela nokuhogela umoya. Udinga ukuhogela okokuqala ngaphambi kokuqala i-squat, ukuphefumula okuphindaphindiwe kuzodingeka isikhathi ngasinye lapho wehla. Ukuphefumula kwenziwa ngomzamo, okungukuthi, endaweni ephansi kakhulu ngesikhathi ukukhuphuka kuqala.
- Asidonseli ikusasa. Ngokuvamile, amandla amaphaphu omuntu omdala angamalitha ayisithupha. Ngasikhathi sinye, amaphaphu ahlala engenalutho ngokuphelele. Ngesikhathi sokuphefumula, inani eliphakeme lomoya elingagcinwa lingamalitha amabili. Ngakho-ke, ukuhogela ngokujulile kakhulu ekuqaleni kokuvivinya umzimba kungaholela ekuphefumuleni okusheshayo nokungajulile. Futhi lokhu kungaholela ekusatshalalisweni okungalingani komoya-mpilo ngezicubu, okungadala ukulahlekelwa ukwazi.
- Ukuzifudumeza kuyisihluthulelo sokuqeqeshwa ngempumelelo. Ukuze umzimba ujwayele uhlobo lokuphefumula ngesikhathi sokuzivocavoca umzimba, kuyadingeka ukulungiselela uhlelo lokuphefumula. Amaphaphu adinga ukufuthwa umoya kahle futhi ukujikeleza kahle kuthuthukiswe. Lokhu kudinga izivivinyo zokuphefumula ekuqaleni kwanoma yikuphi ukuqeqeshwa.
Ekugcineni, ipuleti elincane lokufundisa lazo zonke izikhathi:
Isimo sokuhlwitha | Yikuphi ukuphefumula okufanele kube |
Izikwele ezisheshayo | Akujulile futhi kuvamile |
Ukuqeqeshwa okubushelelezi | Kukaliwe, akujahile |
Inhloso yezikwele ukwakha imilenze yakho. | Udinga ukukhipha amaphaphu akho ngangokunokwenzeka lapho uphakamisa. |
Futhi enye into: abaqalayo badinga ukuqapha ukuphefumula kwabo, kepha bangagxili kukho ngokuphelele. Zitholele isilinganiso sokuphefumula esamukelekayo bese uyajwayela kancane kancane.
Esikhundleni sesiphetho
Ukuqimba kungukuzivocavoca lapho yonke into ixhunyiwe khona: ukuphefumula okulungile kwenza ukuhamba kube lula, kepha inqubo elungile nayo iyasiza ukugcina ukuphefumula. Kuzoba nzima kakhulu ukuphefumula lapho umzimba ubuyela emuva noma uphuma kusenesikhathi, ngakho-ke udinga ukugxila kuzindlela zombili zokuphefumula.