Ukuphefumula nge-diaphragmatic: izinzuzo, ukuzivocavoca umzimba nokuthi ungakuthuthukisa kanjani * Isiphambano

Abasubathi abaningi beCrossFit bamatasa bakha izinkomba zabo zamandla futhi kabanaki ngokwanele iphuzu elibaluleke njengamasu okuphefumula ngesikhathi sokuzivocavoca. UDkt.Jill Miller ufunde iminyaka engaphezulu kwengama-27 ukwakheka komzimba womuntu nokunyakaza kwakhe. Usebenze kuma-link aphakathi kokuqina, i-yoga, ukubhucungwa nokuphathwa kobuhlungu. UJill ungumbhali we-The Roll Model: Umhlahlandlela Wezinyathelo Ngezinyathelo Wokuphatha Ubuhlungu, Ukwenza ngcono Ukuhamba Komzimba Wakho Nempilo.

“Ukuphefumula kuyazenzakalela. Umuntu uphefumula aphume cishe izikhathi ezingama-20 000 ngosuku, kusho uMiller. - Cabanga ukuthi bekungaba njani uma wenza ama-burpees angama-20 000 ngamasu amabi ngosuku. Yini ebingenzeka emzimbeni wakho kulokhu? Sizalwa siphefumula kahle. Kepha eminyakeni edlule le ndlela iye yonakala kubantu abaningi. Ukuphefumula kungumnyakazo oyisisekelo ohlinzeka kokubili ukulawula kwengqondo nokuqina kwengqondo. ”

UDkt. Miller ukholelwa ukuthi umgijimi osebenzisa indlela efanele yokuphefumula unenzuzo yokusebenza. “Lapho izingcindezi ezinkulu zokuncintisana zikubambezela, ukuphefumula kahle kuzokusiza ubhekane nanoma iyiphi inselele,” kweluleka uJill.

Ukuphefumula kahle?

Izindaba ezimbi kuqala: ukuze uphefumule kahle, kufanele uvuvukele isisu sakho. Ukuphefumula okungajwayelekile, okusheshayo, okusebenzisa isifuba kune-diaphragm, kuvimbela umzimba ekutholeni umoya-mpilo omningi ngendlela umzimba odinga ngayo. Ukuphefumula okungajwayelekile kuholela ekwandeni kokushaya kwenhliziyo, nakho okubangela ukucindezeleka, ukukhathazeka futhi kungakhuphula umfutho wegazi.

Indlela yokuphefumula

Njengoba uhogela, isisu siyakhula nezinkontileka zesivalo, sikhulula isikhala esifubeni sesifuba esigcwalisa umoya. Lokhu kubangela ukwehla kwengcindezi, okuvumela umoya ukuba ugeleze ngokukhululeka ungene emaphashini. Ukuphefumula kubuyisela i-diaphragm endaweni yayo yasekuqaleni.

Ngokuphefumula okungajulile esifubeni, awukhululi isikhala esanele futhi awukwazi ukugcwalisa amaphaphu akho ngokugcwele ngangokunokwenzeka ngokuphefumula okujulile kwesisu. Sizalelwe, ezingeni elingazi lutho, sikwazi ukuphefumula esiswini. Izingane zenza lokhu ngokwemvelo, zandisa izisu zazo ngokuphefumula ngakunye. Buka ividiyo yezingane ezisanda kuzalwa ziphefumula.

Umsebenzi wemisipha ngenkathi uphefumula

UDkt. Miller uthe uma sincela esiswini ngenkathi siphefumula, sigcina ukungezwani emsipheni oguqukayo, ogijima ngaphambili nangasohlangothini lodonga lwesisu, ujule kakhulu kunemisipha ye-rectus.

Imisipha yesisu eguqukayo ihlanganiswa nezicubu ezifanayo zomzimba njenge-diaphragm yokuphefumula. Ngakho-ke, i-diaphragm ingabhekwa njengokuphela kwemisipha yesisu eguqukayo, kusho uMiller. - I-diaphragm yokuphefumula inamathiselwe kulemisipha yesisu futhi ingahamba kuphela njengoba ivumela. Uma i-abs yakho ihlale ishubile, i-diaphragm ayikwazi ukudlula ebangeni layo lokunyakaza. Futhi lokhu kubaluleke kakhulu ngenkathi uhogela.

Lapho i-diaphragm yehliswa, isisu siyakhukhumala futhi sifane nesisu sengane ezinganeni ezisacathula. Lapho kukhishwa umoya, uvalo lubuyela emuva ezimbanjeni lucashe ngaphansi kwawo, futhi isisu sihlala sinjalo.

Uma ucindezela isisu sakho noma uqinisa ibhande lakho lokuphakamisa izinsimbi, ungakuzwa ukunyakaza kwesicingo sakho kucindezelwa. Ngasikhathi sinye, inhliziyo “ihlezi” phezu kovalo. UJill Miller ubiza i-diaphragm ngokuthi "umatilasi wenhliziyo".

Ukulimala kokuphefumula okungafanele

Ukuphefumula kwesifuba okungajwayelekile akuhambisi inhliziyo ngamandla adingekayo. Inhliziyo yakho nezicubu zokuphefumula ziyaxhunywa. Lapho kuba khona ukungezwani okweqile kunoma yisiphi isicubu somzimba, kuphazamisa imisebenzi yaso ejwayelekile.

I-diaphragm evinjelwe engahambi kahle inciphisa ukusebenza kosizo lwemvelo olunikeza i-vena cava ukusiza ukuthuthukisa ukugeleza kwegazi. Lona umthambo wakho omkhulu, oxhuma ngqo enhliziyweni yakho.

Ukuphefumula kwesifuba, okwenzeka lapho uphakamisa amahlombe akho uye ezindlebeni zakho futhi ungagcwalisi isisu sakho, kuyisici sokuphefumula komuntu ngezikhathi zokuxineka - ngokwesaba noma ngemuva kokuzikhandla okunzima ngokomzimba. “Ungayibona le ndlela yokuphefumula ngaso sonke isikhathi kwabanye abagijimi kubasubathi. Zigijimela emuva naphambili zinqamule inkundla, futhi lapho ziphelelwa umoya, ziyaguqa phansi, futhi, zibhekise amakhanda phansi, zizama ukuthola umoya wazo. Ngalesi sikhathi, ungabuka amahlombe abo enyukela ezindlebeni zabo, ”kusho uMiller.

Kuyasebenza lapho silwela ukubamba umoya wethu ngesikhathi noma ekupheleni kokuzivocavoca okunzima. Kepha lolu hlobo lokuphefumula alunakuthathelwa indawo ukunyakaza okugcwele kwe-diaphragm.

Ngesikhathi sokuqeqeshwa, abagijimi bavame ukusebenzisa ukuphefumula kwesifuba. Abasubathi badinga ukugcina isikhathi sabo se-abs njalo, futhi ukuphefumula kwesisu akunakwenzeka ngaso sonke isikhathi. Cabanga ukuthi uzama ukuhogela ngokujulile ngesisu sakho, usicindezela kanzima. Ngezikhathi ezinjengalezi, abagijimi kumele bandise izintambo zabo ukuphakamisa umoya ngenkathi besekela umgogodla ngemisipha yabo eyinhloko.

Ngeshwa, iningi lethu ngokungazi sisebenzisa ukuphefumula okujulile kwesifuba ngenkathi sizingele phezu kwekhompyutha noma ifoni. “Lokhu kuphefumula kokhololo okungamanga kujwayelekile kithi sonke. Abaningi bethu baphefumula ngale ndlela usuku nosuku, ngaphandle kokucabanga ngemiphumela, kusho uDkt. "Kodwa uma ungumgijimi wangempela, khona-ke kungekudala noma kuzodingeka ucabange ngokungaphefumuli, ukukhulisa njalo amathambo akho, ngoba lolu hlobo lokuphefumula aluhlinzeki umzimba ngenani le-oxygen elidingekayo."

Ukusebenza kokuphefumula okujulile

Ukuphefumula nge-diaphragmatic kusiza umzimba ngokuhambisa i-oxygen eyengeziwe ezicutshini, kuthuthukise ukukhuthazela kwemisipha. Enye inzuzo yokuphefumula okujulile ukuthi uyayekisa umzimba. Noma ngubani oke wazama ukuzivocavoca okukhohlisayo noma okunye ukunyakaza kokunyusa izinsimbi ngenkathi ecindezelekile uyazazi izinzuzo zokuphumula okuphelele.

Kepha uwususa kanjani umkhuba ongafanele wokuphefumula obukade ukuwenza impilo yakho yonke?

Udinga ukuqala ukuzama ukuphefumula ngaphandle kwendawo yokuzivocavoca, noma okungenani hhayi phakathi nendawo yokuzivocavoca kwakho. Isibonelo, ungavakashela isigaba se-yoga amahlandla ambalwa - yindawo enhle yokufunda nokwenza amasu okuphefumula.
Uma i-yoga akuyona into yakho, ngakho-ke, njengokungajwayelekile njengoba kuzwakala, ukucula noma ukujoyina ikhwaya nakho kungalungisa umkhuba wokuphefumula okungalungile. "Kungenzeka uthole izindlela zokuphefumula, futhi uma ukujabulela ukucula, kuzokulethela injabulo," kusho uMiller ngezifundo zokucula.
Hhayi-ke, futhi ungazijwayeza, isibonelo, ukushaya amabhaluni eholide. Udinga nje ukwenza lokhu, ulawula ngokuqinile ukunyakaza kwakho kokuphefumula.

Ungakuletha kanjani ukuphefumula okweqile?

Ukuletha ukuphefumula okwehlukane, inqubo elula kakhulu, landela imiyalo engezansi:

Lala ngomhlane.
Beka isandla esisodwa esifubeni sakho bese esinye esiswini sakho. Donsa umoya kancane kancane nangokujulile ngamakhala akho, uqiniseke ukuthi uzizwa ngesandla sakho ukuthi isisu sakho sihamba kanjani.
Khipha ngomlomo wakho. Isandla esilele esifubeni akufanele sinyakaze kakhulu.

Ngemuva kokubeka ukuphefumula okwenziwe nge-diaphragmatic supine position, zijwayeze inqubo yokuphefumula ngenkathi uhleli esihlalweni. Uma usujwayeze lesi sitayela sokuphefumula ekhaya, qala ukusifaka ekusebenzeni kwakho.

UDkt. Miller uphakamisa okungenani ekuqaleni ukugxila engxenyeni yokuzivocavoca umzimba kwakho ukubona ukuthi umzimba wakho uphefumula kanjani ngokuphendula ukuzivocavoca nangesikhathi sokuphumula. Ungadinga ukusebenzisa ukuphefumula okujulile kwesisu ngezikhathi ezithile ukuthola imiphumela emihle, kepha ukuphefumula kwesifuba kufaneleke kakhulu kokunye ukuvivinya umzimba.

“Vumela ukuzivocavoca umzimba njalo ngokukubuka uphefumula njalo uma wenza okuthile. Lokhu kuvame ukwenziwa ngama-yogis ngesikhathi samakilasi. Kuyindlela emangalisayo yokucija ingqondo yakho nokujwayela indlela ophefumula ngayo, ”kweluleka uJill Miller. Udokotela uncoma nokuthi unake kakhulu inqubo yokuphefumula ngangokunokwenzeka ngesikhathi sokuzivocavoca kwakho, uyisebenzisele ukuzinza ngesikhathi sokuphakamisa okunzima noma ukwehlisa umoya ngesikhathi sokuphumula.

Ekuqaleni, kuzoba nzima kuwe ukuqapha ngasikhathi sinye inqubo yokwenza ukuzivocavoca kanye nokunemba kokuphefumula ngalesi sikhathi. Kepha zama ukwenza yonke imizamo ukuletha inqubo yakho yokuphefumula ibe yikhwalithi entsha.

Ukuqeqeshwa kwezindiza

Enye indlela yokubuka nokulawula ukuphefumula kwakho ukuzama ukuqeqeshwa ngomoya.

Uhlobo olulula lokuzivocavoca lokuphefumula lwenza isitebhisi se-reps. Ingqikithi yayo ukuthi ngemuva kombuthano ngamunye wokuzivocavoca, kulandela inani elifanayo lokuphefumula okujulile, okulawulwayo.

Imvamisa, i-kettlebell swings isetshenziswa njengesivivinyo sokuzivocavoca okunjalo kokuphefumula, kepha ungakhetha okunye ukuvivinya umzimba. Isiteji sokuphefumula, esixhunywe ekushintsheni kwe-kettlebell, siqala ngokushwiba okukodwa, kulandelwe ukuphefumula okukodwa, bese kushintshana ama-kettlebell amabili nokuphefumula okubili. Ungaphefumula ngendlela othanda ngayo ngenkathi ushaya ikettlebell, kepha thatha kuphela inani elibekiwe lokuphefumula ngenkathi uphumule. Ngakho-ke, ama-reps ayisishiyagalombili alandelwa ukuphefumula okungu-8 kuphela, bese ubuyela ku-kettlebell.

Uma kwenziwa kabusha okwanele, iladi lokuphefumula lizodala ukuphefumula. Ukwazi lolu hlobo lokuphefumula nokufunda ukuthi ungakulawula kanjani kubalulekile uma uzithola usesimweni lapho udinga ukubuyisa ukuphefumula kwakho ngemuva kokuzikhandla okukhulu. Yilapho inqubo efanele yokuphefumula ifinyelela kahle.

Phefumulela phezulu ngenkathi wenza izitebhisi zokuphefumula, futhi umelane nesilingo sokushintshela ekuphefumuleni okungajulile, nokwethuka, noma ucindezelekile. Bese ubone ukuthi ungakuthuthukisa yini ukuphefumula kwakho futhi uvikele ukuphefumula ukwethuka ngesikhathi sokuzivivinya okulandelayo.