Momwe mungapangire zochita kupuma kuti mukhale wolemera

Mkazi aliyense walota malingaliro abwino. Koma kawirikawiri mapaundi owonjezera amachititsa kuti lotolo lisapezeke. Kenaka, pofuna kuthana ndi kulemera kwakukulu, amayi amagwiritsa ntchito zakudya zosiyanasiyana. Monga lamulo, kuti mukwaniritse zotsatira zowonjezera, kuphatikiza pa zakudya, muyenera kumachita zozizwitsa zapadera pokhudzana ndi kupuma kwa masewera olimbitsa thupi. Ponena za masewera olimbitsa thupi omwe tikulankhula lero, ndi momwe tingapangire kupuma kwa thupi.

Zochita zofewa poyesa kulemera - imodzi mwa njira zowonongolera ndi kuchotsa mosavuta makilogalamu oposa ndipo nthawi yomweyo zimadzaza thupi ndi mpweya wokwanira. Oxygen imakhudza kwambiri ziwalo zonse, zimathandiza kulimbikitsa makoma a mitsempha ya magazi, kusintha khungu. Chifukwa cha kupuma kwapadera, ndizotheka kusintha ntchito ya m'matumbo, kuchotsa zakumwa ndi slags kuchokera m'thupi.

"Jianfei" - njira yotchuka kwambiri yopuma kupuma, yomwe imaphatikizapo mitundu itatu ya masewero olimbitsa thupi. Zida za "jianfei" - "mawonekedwe", "frog" ndi "lotus" zidzakuthandizira kuchepetsa kumverera kwa njala, yomwe ndiyo maziko olimbana ndi kilogalamu yochuluka. Chifukwa cha zochitikazo, mungathe kukonzekera mosavuta kuti mutulutse masiku, popanda kuwopa mawonekedwe a kufooka ndi chizungulire, zomwe nthawi zambiri zimachitika ndi kusowa kwa zakudya m'thupi.

"Wave"

Ikani kumbuyo kwanu, kugwada pa ngodya ya 90 °, ndi kuyika mapazi anu mofanana. Ikani dzanja limodzi pa chifuwa chanu ndi chimzake m'mimba mwanu. Kujambula m'mimba mwako ndikufalitsa chifuwa chako, ndikuwombera. Kenaka, exhale, kupweteka m'mimba, ndi chifuwa chokoka. Musamavutike kwambiri.

Kupuma kambiri pa nthawi yochita maseŵera olimbitsa thupi ndikofanana ndi kupuma kwabwino. Kutalika kwa machitidwe opuma ndiko 40 zozungulira zonse (bwalo limodzi liri ndi inhalation ndi kutuluka kwa mpweya). Pamene chizungulire chowoneka chikuchitika, tenga mpweya pang'onopang'ono.

Kuchita masewerowa ndi kotheka ndikuyimirira, ndikukhala, ndikuyenda kuchokera masiku oyambirira a makalasi ndikuyamba kuwonetsa njala.

"Frog"

Khalani pa mpando wokwera mamita 35 masentimita. Khola lanu ndi ntchafu ziyenera kupanga mawonekedwe pafupifupi 90 °. Ikani maondo anu pambali pa mapewa anu. Dzanja lamanzere likulumikiza nkhonya, ndipo kulondola-lidziwe. Amuna ayenera kusintha manja mosiyana. Ikani maondo anu pa mawondo anu, ndi kuyika mphumi yanu mu chiwembu. Tsekani maso anu, sungani thupi lanu, kumwetulira.

Tengani mpweya wakuya. Yesani kuthetsa malingaliro anu ndi mitsempha. Ganizirani zinthu zabwino kuti mupeze mtendere wamumtima. Mukamasuka kwambiri, mungayambe kuchita masewera olimbitsa thupi.

Lembani kupyolera mu mphuno ndikupanga mpweya wowala ndi wosafulumira. Kutulutsa mpweya, kutulutsa mphuno pang'onopang'ono ndi bwino. Pachifukwa ichi, mbali ya pansi ya mimba iyenera, monga momwe, ikani ndi kudzaza ndi mpweya. Kutsegula, muyenera kupuma mphindi ziwiri, kenaka mutenge mpweya pang'ono, kenako pang'onopang'ono mutuluke. Pakuchita masewera olimbitsa thupi, bere liyenera kusamuka, koma mimba iyenera kusuntha.

Kuchita masewero olimbitsa thupi "chule" sikuletsedwa pamaso pa kutuluka kwa magazi mkati mwake ndipo osati pasanathe miyezi itatu mutapanga ntchito zogwiritsira ntchito. Pamaso pa mtima ndi matenda a m'mimba, tchulani mimba ndi mpweya ndi 10-20% zochepa. Pewani kuchita zovuta makamaka pa nthawi ya kusamba.

Ntchitoyi idzatenga pafupifupi mphindi 15. Pamapeto pa diso sayenera kutsegulidwa mwamsanga. Kwezani mutu wanu, sungani manja anu motsutsana, kenako mutsegule maso anu. Tsopano finyani manja anu ndi kuwanyamulira mmwamba, kutambasula ndi kutengeka kwambiri. Muyenera kumverera mphamvu.

Ngati mutayesetsa kuchepa thupi, chitani "chule" katatu patsiku. Zochita izi si zabwino zokhazokha, komabe ndikugwiranso ntchito magazi, kusakaniza ndi khungu.

Lotus

Khalani pansi mofananamo monga momwe munachitira kale. Mutha kukhala pansi ndi miyendo yanu pansi. Ikani manja anu manja anu patsogolo pa mimba pamapazi anu. Dzanja lamanzere liyenera kukhala pamwamba pa akazi, dzanja lamanja liyenera kukhala pa amuna. Pa nthawi yomweyo, simungadalirenso kumbuyo kwanu. Lembani m'munsi kumbuyo, kuchepetsa mapewa ndi khungu kakang'ono, yang'anani maso anu. Gwirani nsonga ya lilime mpaka pamphuno pamunsi mwa mano apamwamba. Tsopano tonthola ndikutenga malo abwino.

Kenaka, muyenera kubweretsa malingaliro anu. Tengani mpweya wozama, ganizirani za zabwino. Onetsetsani pakupuma kwanu ngakhale.

Kuchita zolemetsa "lotus" kumaphatikizapo magawo atatu:

1. Kupuma mwachibadwa, mofanana ndi mozama. Mimba ndi chifuwa sichimasuntha kwambiri. Yesani kupuma mpweya. Kutalika kwa siteji ndi mphindi zisanu.
2. Njira yotsekemera iyenera kukhala yachibadwa. Muyenera kufotokoza momasuka, momasuka, mozama, mwamtendere komanso momasuka. Kutalika kwa siteji ndi mphindi zisanu.
3. Yesetsani kuti musamawongolera njira za kudzoza ndi kutuluka. Kupuma mwachibadwa. Musamamvetsere maganizo ochotsa kunja, dzichepetseni. Kutalika kwa siteji ndi maminiti 10.

Mukhoza kuchita masewerawa katatu patsiku, mwachitsanzo, mutatha kugwiritsa ntchito "chule".

Kuchita kupuma kophweka kumeneku kukuthandizani mukamalimbana mwamphamvu ndi mapaundi owonjezera, ndipo pambali pake, kulimbitsa thupi lanu, likhale laling'ono ndi lokongola. Khalani okongola!