A Diaphragmatic Deep Breathing Exercise
Kuziva kutora zvakakwana, kufema kwakadzika inhu hwehutano hwehupenyu. Mhepo inofema yakazara inoparadzira simba-kupa oxygen mumuviri wose, inobvisa tsvina inokonzera se carbon dioxide, uye inosimudzira musana uye nhengo dzomukati.
Kufuridzira zvakadzika chikamu chinokosha chekusimudzira chero nzira ipi zvayo yekurovedza muviri yaunoita. MuPirates , tinoshandisa simba rekufema zvakakwana kusanganisira mahombekombe makuru uye makuru makuru ekutanga uye kusimbisa maPirate maitiro , uye maPirate akawanda maitiro anoshandiswa nemafema chaiwo ekufema .
Imwe yenhanho dzokutanga mukudzidza kufema zvakanaka ndeyokudzidza kufema kwakanyanya kufema. Iyo diaphragm musumbu wakaita somumvuri unogara pasi pemapapu, uchienzanidza kubvisa chitunha chemuviri. Paunofema, chidimbu chinopindirana uye chinowira pasi ichigadzira chivharo chinosvika mumhepo. Paunenge uchinyora, iyo diaphragm inodzokera kumigumo yayo, ichibudisa mweya kunze kwemuviri.
Kana uchinge waziva nzira yekuita kuti diaphragm yako ikushandire iwe, uchaona kuti kufema kwekufema kunowedzera simba uye kunonoka. Ndiyo nzira iyo muviri unobatsira chaizvo unofema muupenyu hwose. Kushandisa kupfurikidza nekufema kunofadza ndeye nzira yakakurumbira yekuderedza kufunganya zvakare.
Edza Izvi Kufuridzirwa Kunoita Kufuridzira Kunoita Kufuridzira
- Iyo Yakasimudzwa: Unogona kuita basa iri rakarara pamusana wako nemabvi ako akadzikamisa kana kunyange iye zvino, paanenge achigara achiverenga. Chero nzira, ita izvi noruoko rumwe ruchizorora zvishoma pamimba yako yepasi kuitira kuti iwe unzwe kunzwa kufema kwako kukurisa dumbu remuviri nekufamba nemuviri wako. Kana maoko maviri ari akasununguka, shandisa rimwe divi shure kwekunze kwako kumashure kuti uwedzere kunzwisisa.
- Mafudzi ako anofanira kugara pasi. Ivachengetedze vakasununguka uye vobva vabvisa pasi kubva munzeve dzenyu.
- Mutsara wako wakareba, mune izvo zvatinoti tisarerekera kune imwe nzvimbo, nzvimbo yepanyama yemutsara inobvumira kuti mitsetse yepamusoro iripo.
- Kana iwe uri kugara, edza kunzwa sokuti uremu hwako huri kuwira zvakananga pasi kuburikidza nemamafupa ako uye musoro wako uri kutenderera uchienda kumatenga.
- Mhopa yako yakazaruka uye yakasununguka kubvumira kuti huwandu hwemhepo hufambe.
- The Inhale: Fema zvishoma nezvishoma mumhino dzako. Rega mhepo inopinda mukati mako nepamusoro pemutsana wako - kuwedzera mativi uye nhengo dzakaderera, kuzadza diaphragm, kumashure uye kuderera kumashure, uye kudonhera yose kusvika kumapanga. Rega yakadzika inhale kusundira dumbu rako kunze zvishoma. Usaedza kuzvidzivirira kana kuidzikisa.
- The Exhale: Rega kufema kwako mumutemo wakatarisa iwe waunouya nawo. Drop your abs lower, saka dumbu rako. Rega nhavo dzako dziuye mukati, uye pakupedzisira, rega chifuva chako chidonhe kana iwe uchidzinga zvachose mhepo yose. Usamanikidzira mhepo kunze, kungobvumira kuti ibude kunze kwemuviri.
- Dzokorora: Ita basa iri rinopfurikidza rokufema zvishoma kusvikira iwe uchinzwisisa kuti chikamu chimwe nechimwe chinopinda sei kune chinotevera. Pose paunenge uchinyora tora mimba dzomukati mukati uye zvichikwira zvinyorovedza mweya uchidzoka uye kunze kwemuviri. Ichi chiito chemuviri chichapinda mumutambo wako muPilates workout.
Mazano uye Tricks
- Paunofema, edza kusatendera kuti iwedzere kana kuisa mapepa ako. Iwe unoda mapepa ako kuti arambe ari pasi uye akasununguka.
- Saizvozvowo, iwe unoda kuti inhale iitike mukati mechidzitiro chose zvose mberi uye shure. Bhokisi racho rinofamba nemhepo asi rinoramba rakasununguka uye mbabvu yacho inochengetedza maitiro ayo.
- Enjoy! Hazvina chinhu chinoshumira kwatiri kudarika kupfutidza zvakadzika.
Iyezvino kuti iwe unonzwisisa kufema kwemafupa, iwe unogona kuenderera mberi nekufema . Kufema kwekufambisa kunoshandiswa zvakanyanya muPirates kurovedza nokuti inobvumira munhu kuwana zvakanaka, kufema mupfungwa apo abs isati yakwevedzwa mukati. Izvi zvinoda kufema.
Iva nechokwadi chekuziva kuti kufema kwako kunotanga kukura uye kutanga.
Yakarongedzwa naAlycea Ungaro