MuPirate, tinodzidza nzira dzakawanda dzokufema asi imwe nzira inomiririrwa pamusoro pevamwe vose, kufema kufema. Zvose zvinoshanda zvinofanira kufema zvizere, kushandisa zvakapfurikidza kufema kufema kunotora mhepo yakawanda uye zvichizobvisa mapapu emhando dzose dzemhepo. Chinangwa ndechokuita oxygenate ropa, kuwedzera kupararira kwemashoko ose, uye kuwana ruzivo rwekudzorera hunozara, kufema kwakadzika kunopa.
Semumwe wevatanhatu vekutanga vePirate mazano , kufema ndiro nheyo yeboka rePirates. Tinowanzogadzirisa maitiro edu ne inhale uye exhale pattern uye kushandisa mweya kufambisa uye kutsigira kufamba. Kudzidza imwe nzira inopfurikidza yekufema inenge isingagadziri fomu yakanaka yevatangi vekutanga asiwo inovandudza uye inovandudza mhinduro yevashandi vepamusoro-mberi.
Pilates inonyatsozivikanwa senzira yekurovedza muviri yakasiyana-siyana uye kudzidza kudzidzira kufema kunenge kusina kusiyana. Kuchengeta mishonga yemimba yakakwevedzwa mukati nepamusoro uye zvakare kutora huru yakawanda inhale panguva imwechete inogona kunzwa sechiito chekuita zvakagadziriswa. Asi ndizvo chaizvo zvichaitika uye iwe uchava nyanzvi pasina nguva zvachose.
Zvausingafaniri Kuita
Heino nzira iyo iwe ungave uchifema mukati mezuva rezuva. Isa maoko ako paimba yako yakadzika. Tora kufema kwakadzika uye rega mimba dzako dziwedzere kunze mukati mako.
Iye zvino chengeta uye usina chinhu mhepo ichiona maoko ako achikanda muchiuno. Tora mhepo shoma shomanana kuti unzwe kubuda kwepanyama uye kuwira kwemuviri. Hapana zvachose chakakanganisika nemuenzaniso uyu wekupema, asi iye zvino zvawakarongedza mararamiro evhudziro rwemhepo yekufema, regai tifambe kune nzira yekufema inopera.
Zvaunofanira Kuita
Mune nzira iyi, tinotora kufema kumusoro uye kubva mudumbu rakadzika uye tarisa kudzorera kufema mumumvuri wemuviri uye kumativi emhirizhonga. Tambanudza maoko ako kubva mudumbu rakadzika mushure mekudzidzira kumativi ose omuviri wakakomberedza nhengo yebota nekuda kwechiito ichi chinotevera. Tora kufema kwakadzika kumativi uye shure kwemuviri. Yeuka kuti mapapu ako anogara mukati memhuno yako uye nhengo dzako dzinogona kukura nekufema kwega. Inzwa nhengo dzako dzinobata maoko ako kunze sezvaunoita. Pamusoro pekunyorera mbabvu dzako dzinozobvumirana uye maoko achadzokera kumashure kune mumwe. Dzokorora muenzaniso uyu wokufema kazhinji kusvikira iwe uchinzwa mbabvu ichiwedzera nekugashira.
Wedzera Abs uye Bhanhire
Apo iyo abs inotorwa zvakanaka, inochengetedza musana uye inoita se corset inotsigira yeti yose. Kuziva kufema zvakanaka nekuchengetedza kubvumirana kwebasa kunotipa rubatsiro rwakawedzerwa mukati mekuita basa. Sezvaunoita kufema kwekufema, uchaona kuti iwe unokwanisa kuita maPirates maitiro nekuwedzera nyore. Iko kunobatsira kuita kuti iyo yakanyanya kusanyanya uye inowedzera pfungwa yekuwedzeresa musana nemhepo.
Ichi chiitiko chichakubatsira iwe unzwe kuwedzera kwekuwedzera kwe ribcage nemweya:
- Putira anenge mamita matatu ekuzvidzivirira bhandi kumativi ose ezasi erubcage yako. Iwe unogonawo kushandisa urefu hwepurasitiki kana kungovhara maoko ako kumativi ako ribcage.
- Tora band ravhara pamberi pebhokisi rako.
- Inhale: Regai kufema kuende pasi mushure mako uye kuwedzera kusvika kumashure mako uye kumativi kuitira kuti iwe unzwe bhanhire rakatambanudzwa, kurutivi uye shure, nekufema kwako.
- Exhale: Nyatsobatanidza nenyuchi kune mumwe nemumwe apo iwe unononoka kufema mweya.
Nekufema kwekufema ndiyo nzira yekushandisa kana iwe uchida kuchengeta yako kusina munguva yekunyora, isu tiri kutaura nezvekudzidzisa iyo pano. Hatidi kuva nekambani yedu yakabvumirana nguva dzose.
Kufema kwemafupa , nekuwedzera kwechizvaro chemuviri pane inhale, ichiri nzira yakanakisisa yokufema nguva dzose. Kuwedzera lateral breath kumhepo yako yekufema kuchawedzera kukufema kwako kwose.