Pewani ukalamba
Wopempherera kuti akhale ndi moyo wathanzi, Pulofesa Yuri Gushcho, amakhulupirira kuti chifukwa cha kupuma kwathunthu, sitingathe kukhala ndi moyo kwamuyaya, koma tidzawonjezera zaka 5-6 kwa ife eni. Zikumveka ngati zowonjezera za sayansi, komatu, kufotokoza kwa izo ndizosayansi. Zachibadwa kwa munthu wamkulu wathanzi ndi pafupifupi 12 mpweya-mpweya pa mphindi. Mu njirayi, mpweya wabwino wa m'mapapo umachitika ndipo kuchuluka kwa carbon dioxide kumatha. Komabe, ngati sikokwanira m'magazi, ndiye kuti nthawi yomweyo pali sipasiti ya ziwiya, makoma a mgwirizano wa bronchi. Ndipo izi zimachepetsa kutuluka kwa oxygen ku ziwalo zofunika, kuwonjezera kukanikiza kwa magazi ndi kuchepetsa kuyendetsa magazi m'mitsempha. Kuganiza mopepuka ndi kupuma kupuma - kungapangitse kupatsirana kwa mpweya m'magazi ndi kuteteza chitukuko cha matenda. Maphunziro a kupuma, opangidwa ndi Pulofesa Guscio, ndi nyimbo za mpweya umenewo, amakuphunzitsani kuti muzimva nyimbo yoyenera. Ndikofunika kugawa mphindi zisanu ndi ziwiri mphambu zisanu ndi zitatu pa tsiku. Mavutowa ali ndi zochitika zisanu - zikhoza kuchitidwa nthawi iliyonse, ngati n'koyenera, kusokoneza. Amathetsa kutopa ndi kupsinjika maganizo, kuyimba bwino. Ngati mumapereka ndalama zowonjezereka, kupatsirana kwa gasi, kuthamanga kwa magazi, thupi limachotsa zinthu zovulaza, ntchito ya mtima ndi kugaya zakudya zimakula bwino. Kotero ...
1. Kupuma mokwanira
Pewani pang'onopang'ono kudzera m'mphuno. Ndipo yambani mpweya womwewo unhurried.
Mukhoza kuwerenga 1-2-Z kapena kuimira gudumu lozungulira pang'onopang'ono - ilo lidzakuthandizani kuti muyambe nyimbo yabwino. Choyamba, kukoka mimba pang'ono, kenaka pang'onopang'ono muphuno - mapapu ayenera kudzaza pafupifupi 3/4 (mutaphunzira kangapo mudzaphunzirira kuti muwone ma volume awo). Samalani pa malo anu - poyamba mumasokoneza mimba yanu, ndiye kwezani chifuwa chanu pang'onopang'ono kenaka tsitsani khungu lanu. Musatenge mapuloso ndipo pang'onopang'ono pang'onopang'ono mumayamba kutulutsa mimba: kuthamanga pang'ono m'mimba - chimfine chimakwera mmwamba, kenaka pewani nthitiyo, mutsike pansi pa chifuwa, ndipo potsirizira pake mubwezeretseni kuntchito. Ndikofunika kupanga njira yachitatu - sizitenga nthawi yoposa miniti.
2. Kupuma mokwanira
Kawirikawiri sungani chingwecho kumutu, ndi kukweza mbali ya lilime kumtunda. Pachifukwa ichi katatu kuchita masewero olimbitsa thupi "mpweya wonse". Njira yopuma yopuma imakhala yopapatiza, choncho imapangidwira pang'ono. Bwerezani katatu konse.
3. Kupuma kotopetsa
Pewani pang'onopang'ono ndi mphuno, kenaka pindani milomo yanu, ngati mukufuna kunena makalata akuti "y", mutulutseni lilime, pindani mu chubu, - mutenge mpweya. Tengani pause pang'ono kuti mugwetse makoko, ndipo tulukani kupyola mu mphuno. Chitani izi katatu. Chonde onani, mpweya uyenera kuchitidwa pakamwa chabe!
4. Kutentha kwa ubongo
Sungani kwathunthu, kenaka muzitha, mudzaze mapapo pafupifupi theka. Izi ndizo ntchito yonse - koma pofuna kukwaniritsa zofunikira, nkofunika kuzichita bwino. Mphepete pa kutuluka-kudzoza-kutuluka kumafunika kuwuka ndi kugwa, monga mpope, ndi kutulutsa mpweya kumafunika katatu mofulumira kuposa kupuma. Chitani njira zitatu kapena zisanu. Ngati kuli kovuta kwa inu, pangani "kupuma kwathunthu" ngati pause. Ndikofunika kuphunzira kulamulira kusinthasintha kwa mpweya ndi kupuma, kuti asayambe kutaya mphamvu.
5. Kuthetsa mapapo
Kupuma mkati ndi kunja kudzera mu mphuno - mwamphamvu ndi mwamphamvu. Pomwe mpweya uyenera kukhala wofanana ndi kutulutsa mpweya, ndipo palibe pause pakati pawo. Ndikofunika "kugwira ntchito" chingwecho, komanso kuti musagwedeze ku thupi lonse. Njira ya 3-mpweya 10-20 mpweya / mpweya, panthawi yopuma ndikupita kupuma mokwanira.
Sungani kwambiri
"Kupuma - osapuma," - mawu omwe akudziwika kuyambira ubwana amathandiza komanso pochita masewera olimbitsa thupi. Choncho, kwa mphindi 20 zokhazikika pamaphunziro apadera pa kupuma, ndizotheka "kutulutsa" 2 kg pa sabata. Ochita masewera amadziŵa bwino kuti kutayika kwa ma calories, kutanthauza kukonzanso mafuta mu mphamvu, kumayamba kokha pamene mpweya wamtima umakwanira patatha nthawi inayake pambuyo poyambira. Oxygen - monga yotentha ndi oxidizer - imagawaniza mafuta mumadzi ndi carbon dioxide. Koma mungatani kuti njirayi ikhale yogwira mtima popanda kugwiritsa ntchito katundu wolemetsa? Kumvetsera kwa American Gris Chajders omwe chifukwa cha masewero olimbitsa thupi ndi machitidwe ena athandizira 52ndu ya zovala pa 44. Choyamba muyenera kuphunzira kuti muzimva chithunzithunzi. Kuthamanga kwake kumayambitsa kayendetsedwe kake kamene kamayambitsa mitsempha m'thupi, komwe kumatsuka maselo ndi poizoni. Liwiro la pakali pano likuwonjezeka ndi kukangana kwakukulu kwa diaphragm. Amapereka minofu ya ziwalo zamkati, kumathandiza kuyendetsa magazi m'mimba ndi m'magalimoto. Kuti mumvetse ngati dongosolo lopuma likukutsani, yesetsani zotsatirazi:
- apange mpweya wozama kupyolera pakamwa, kuyesera kutulutsa mpweya wonse mpaka kumapeto;
- Ndi kayendedwe kowongoka, khalani mwa mphuno yanu;
- Yesetsani kumverera chithunzithunzi ndi icho, mutenge mpweya mwamsanga mkamwa mwanu;
- kuyamwa mmimba mwako, gwiritsani mpweya wanu kwa masekondi khumi;
- Sungani bwino ndikupuma mpweya wanu m'mphuno mwanu. Njira yopuma imeneyi iyenera kubwerezedwa nthawi zonse, kutenga njira yatsopano yochita masewera olimbitsa thupi, - mwa njira, ndizofanana ndi yoga asanas. Ngakhale popanda kudziwa momwe thupi limatengera thupi, mudzafulumira kuganiza kuti, pokhapokha ngati mukupanikizika kwambiri, kuphatikizapo zizoloŵezi za kupuma, zimakhala bwino kwambiri.