Kufema kurovedza: jimunasitikisi. kufema chidobi

Mwana pakuzvarwa notifies kunze nyika nenzwi guru, izvo pamwe wokutanga nokufema. Ani naani anofema hwose. Kufa, iye anoita mweya wake wokupedzisira. Zvinokosha kucherechedza kuti nokudzidza kufema zvakanaka, munhu akasununguka zvachose zvirwere, uremu, dzinovimbisa kunowanzoitika nokushanda kwenhengo dzomuviri.

Pane zvakasiyana-siyana yakadzika kufema zviitwa, akadai Qi Gong, yoga, Buteyko uye zvichingodaro. Kushandisa kuti, tinogona qualitatively vachinje upenyu hwavo.

Yoga

Dzidziso iyi, iyo iri rinopiwa dzichiri kukwanisa romunhu wacho kushandisa muviri wayo, pakunamata uye masimba. Kufema muchiitwa pamusoro pokumuka nzira yoga inonzi Pranayama. nzira iyi inodzidzisa basa rose upenyu-simba munhu.

chidobi Uyu shanduka kufema kuburitsa uye zvemapapu kufefetedza. Kunokwira munhu kuvandudza muviri, kuwedzera kutapata, kudzorera utano hwake uye kuderedza BP. Yoga ichazadza muviri pamwe simba, uye kupa Kuwirirana.

Zviitwa vachadzidziswa sei kufema kuti nyama dzomuviri uye neropa saturate pamwe oxygen.

ujjayi

Nzira iyi zvinoreva kuti glottis achava zvishoma ajar. Muchiitiko chino, pane kushanda pinched mhepo bhora: regai kufema kurovedza vane nzira iri unofanira kuzvimanikidza. Kana Ujjayi enzanisa nokungoti kufema, gasi Exchange mumutsetse wokutanga hwakasimba nokuda musiyano iri nevezera dzekudenga gobvu mumapapu exhale uye fema.

Kufema panguva pachiitwa nzira iyi anoponesa simba. Uyezve, kugadzirira pfungwa dzake pamusoro kuita uye kutinhira kwenzwi rake anosunungura munhu kubva pamafungiro, uye ichi ndicho chimwe chinhu kufungisisa.

With Kufema uye exhaling kufema Ujjayi kunonoka uye rakadzika kutenderera rinovapo anenge matatu masekonzi, uye synchronously pamwe asanas - mumasekonzi anenge 20. Zvinokosha kucherechedza kuti akatanga yoga achava zvakaoma kufema Ujjayi panguva yepurogiramu nokuda simba kukura netsandanyama.

Kubatsirwa kukura Ujjayi

Simukai, akaisa ake netsoka pamafudzi-upamhi oga, kudzikisa maoko enyu pamwe muviri. Pamwechete mweya maoko mudenga uye padivi uye zevezeve kutaura "O". Panguva iyoyo iwe exhale, kudzikisa maoko uti "A".

Tinofanira kufema zvikuru uye zvishoma nezvishoma. Ita ichi 5 nguva, zvishoma nezvishoma kuunza kusvika gumi.

Buteyko zviitwa

Nzira iyi yakabuda pakati rokupedzisira remakore. Zvinonzi papfungwa yokuti anochinja dzinongoitika kufema. Kufema kurovedza zvainanga mukuderedza udzamu yavo. 152 anozivikanwa zvirwere idzo nzira iyi inoshanda. Achibatsirwa kurovedza izvi ikarapwa 98% zvirwere, kusanganisira nezvimwe zvinhu.

Mune utano hwevanhu kufema Vhoriyamu 5 litres, mune vanhu vane asima - vanenge 15 litres - rinoti hyperventilation mumapapu. Muchiitiko ichi apo rakadzika kufema nzira varipo okisijeni iri ropa makawedzera uye _CO2 kugutsikana ipfupi.

Maererano Buteyko kufema zvakanaka - ndiko kuwedzera uwandu carbon dioxide inobvisa muropa. Kufema saizvozvo inofanira kuva isina kudzika, pamwe anombomira pakati kundosvikira.

Buteyko zviitwa

Kufema panguva yechiitwa kunofanira sezvinotevera: zvakafanira kuti vatore mweya pamberi chidzoke pamusoro kunzwa kuti hapana mhepo chero imwe nguva. Zvadaro fema migove njere, diki. Kana pane chido fema zvakawanda mhepo - kudzokorora zvakare.

Next unofanira kumisa kufema panguva mufambo kunzwa kushaya mhepo. Next, kufema uye zvakare.

Zvadaro fema shallowly mukati maminitsi matatu. Wedzerai zvishoma nezvishoma kusvika maminitsi 10.

Pakutanga anoratidza nezvipo zvinetso kuonekwa mamiriro nezvekufadza, kukurumidza kufema vhunduka mhepo kushaikwa, akaderedza kudya. Zvadaro anotanga anodiwa kukura kufema zvomukati, kunetseka nokupera.

kufema oksisayz

Oksisayz - rakasiyana nzira kuderedza uremu, izvo vavete hwaro nyore muviri kuti kufema. The vakatanga chirongwa ichi - American Dzhil Dzhonson. Iye vakakwanisa iyi nzira dzokugadzirisa yokufutisa.

Uchishandisa kurudyi, kufema rakadzika kunobvira mu pfupisa inobvira nguva uremu, asiwo kubvisa sagging ganda uye cellulite. Oksisayz Workout pasina kunetesa, haatarisiri wakabata mweya, uye nechekare hunokonzera kusavapo chero contraindications.

Kurasikirwa uremu achibatsirwa zviitwa akadaro kuendesa okisijeni kunzvimbo dzakasiyana-siyana dzomuviri, saka, hwaro ruzivo urwu - kukwanisa kufema zvakanaka. Zvakakosha kusimbisa achidzidzisa kufema muchimuranga kwevhiki 2-3, kuti tiuye nazvo zvizere automaticity uye chete ipapo mberi kune chaiko chiitwa.

matanho mana

Kufema kurovedza ndeinotevera - fema kubudikidza mhuno, mudumbu iri inflated panguva imwecheteyo sezvo bhora. Vari kuisa mberi ari chiuno, tsandanyama wokudhinda anofanira ndagadzikana. Three kurudziro shoma ane voltage buttock tsandanyama uye perineum. Exhale achishandisa muromo, akapeta kuva chubhu, uye abdominal tsandanyama vanoedza kuzochera mbabvu. Uyezve unopinza nedzinovengwa kumhedziso zvemapapu Kuburitswa mu. Swatanudza musana wako pasina nokusimudza pamapendekete.

A nguva chikuru zuva zvinhu zvakadai chichava mangwanani, apo mune pakutanga kuti ushamwari-kumusoro, izvo zvichaita hunogara kufema zvinokosha. Asi ichi ndicho chinhu tingasarudza ezvinhu, unogona kutanga huru chikamu pakarepo. Oksisayz anotora maminitsi anenge 20 rimwe zuva kudzidziswa panguva chaizvo: Kurumidza kwazvo muviri tetepa uye kufanira.

Oksisayz muviri wakaita pamberi chisvusvuro kana pashure maawa 3 mushure kudya. Mushure Muchiitwa unofanira yokurega pakushandisa zvokudya imwe awa.

Zvakakosha kuita zuva nezuva 30 kana kupfuura kufema Zvikamu. Kana muviri yaitwa kutanga rimwe divi, zvino imwe, zvinongofanana 2 kufema dzakatevedzana.

Zvinokosha kucherechedza kuti nguva refu iwe kuita jimunasitikisi, saka mugumisiro uchava kwenguva refu, sezvo oksisayz ane tinofanira kugara ehupfumi.

Qigong

Qigong kufema kurovedza kuuya pakutanga kubva China. Tsika iyi inoshandiswa kuvandudza mano zvokunyama womunhu muviri, uyewo kuchinja waro kunopindirana ezvinhu. Kufema zvakadaro kurovedza muviri uye kudya zvinovaka muviri runoita kuti uremu nokuti masero nomuviri nomuti oxygen.

mweya Izvi yakakodzera wose, pasinei nezera uye zvirwere. Masayendisiti Japanese vakaona kuti kushandisa qigong kuti uremu zvinogoneka nokuda yakasiyana ehupfumi muviri zvakakwana kudzorera tsinga wemunhu.

Qigong zviitwa

Kufema anoratidza Qigong inoumbwa 3 huru kuti vanofanira kuita nguvo, asingagari kuita kufamba, zvachose vagadzikana.

1. Datya. Gara pasi cheya, tsoka Kuwana pamafudzi upamhi. Dzvinya ruoko kuva chibhakera, tenderedza ake Ukuwo. Isa emaoko enyu pamabvi, utambanudzire pahuma nechibhakera chake. Meso yakavharwa uye kuzorora. katatu pazuva kwemaminitsi 15.
2. Wave. Zvinobatsira kuderera kunzwa nzara. Nhema pamusoro musana wako. Makumbo hwakakungwa kuruoko rworudyi yorusvingo pamabvi. Imwe ruoko pamusoro dumbu rake, mumwe - pamusoro pachipfuva. At mweya dumbu wavhomorwa, ari thorax inowedzerawo. Exhale - negwara risiri. Kuita ka40.
3. Lotus. Kuti ugare uri pasi cheya, vakayambukira makumbo ake pamberi mudumbu rake. Maoko enyu nezvanza pamusoro mumwe. The musana iri mvere, zvishoma kutura musoro, maziso akavharwa. Normal mweya maminitsi 5 chokutanga, unofanira kuisa pfungwa pazviri. Next wezwi musangano - vanhuwo kufema, wakasununguka mweya. Anotevera 10 maminitsi kufema nenzira inozivikanwa, hazvina zvakakodzera kudzora kufema, faranuka.

Implementation zvakakodzera Qigong nokuda 2 months kudzidziswa kuchabatsira kuti kuderedza uremu kubudikidza 10 makirogiramu.

Strelnikova nzira

Gym yakabuda sezvo mushonga, kunyange akazova rokumanikidzirwa kuti vaimbi vose avo kuitawo vocals. Kuekisesaiza hwezvekukurukurirana kwakakodzera kurovedza inzwi, uye vari zvakare hwaro kukura uye kuita chero vocals. Uyewo, shandisa zviitwa izvi kutanga kutaura kufema vana.

Chokwadi atinoitwa kukura ichi nekuti Qigong, Yoga, ari Buteyko Method, oksisayz kumhanya pakaunda kune anoratidzwa Strelnikovoj zvakaoma. In yokurovedza muviri ichi, pfungwa iri pfungwa yokufema, mukuwedzera, kuti vachengetedze dzinongoitika kufema. Kudzidziswa uku zvainanga kuwedzera mhepo vanokwanisa muviri womunhu, nokudaro vachiwedzera chinhanho kwayo uye kupora kunoitwa panguva nemabayo. Yoga anokanda panguva zvizere nedzinovengwa.

The daily chokupika zvizere pfungwa anozadza pamwe okisijeni, nomusoro zvachose inopfuura, anowedzera kugona kurangarira, uyewo anondimutsa kuzvidzora dzemuviri.

jimunasitikisi anoratidza Strelnikova

The zvakaoma nokudenga. Zvakakodzera vemazera ose. Inoitwa kurovedza 12 chete. 3 zvihombe vari: "Ladoshki", "epaulettes", "Pump". Ivo vanobatanidzwa hurongwa vose vaida kuti kurapwa kwezvirwere siyana, kusanganisira mabayo.

1. Palms. Mira ngaatarire, chakatsikirirwa zvibhakera vake bhandi rake. On inhalation nezvibhakera synchronously kutura pasi. Next, dzokerai maoko pamusoro muchiuno. Ita ka12 pamusoro kundosvikira masere. Saka kufamba pakati inoperera umbomira of 4 seconds.
2. Epaulettes. Twasu, Vanokunga emaoko ako, chengeta mumakwenzi munharaunda yacho pamafudzi. Fema ruzha mhino, pamwe bhurasho ichi kumanikidzira kupinda nezvibhakera. kundosvikira Four - maoko pasi nokuda 4 masekonzi, zvichiteverwa yokumbozorora - kundosvikira mana - kuregawo. Unofanira kuita Zvinonzi kundosvikira mana matanhatu.
3. Pump. Simukai, muise tsoka dzake akamanikana kupfuura pamafudzi, maoko enyu pasi kumativi ako. Bend dzinoendesa zvishoma, kuita ruzha kufema pakupera sangano, kuzviuraya pamwe pamateru. Dzokera chepakutanga nzvimbo. Zvadaro zvakare, kukotama uye kufema. Round musana. Regai wira pamusoro kubva muchiuno zvichidzika. Akakotamisa musoro.

Exercises kutaura mweya Strelnikovoj

Mubayiro zvakarurama mweya kutaura anonzi anotaurisa intonation, sevamwe vhoriyamu kutaura, chakanakisisa inzwi inotungamirwa. kurovedza kwakadaro vanoda munhu kutaura shoko sezvo iwe exhale, iyo mari zvakaenzana patinofemera kunze mhepo, mashoko regai zvichivhunga pamusoro kufuridzirwa.

Nzira iri rakashandiswa kukura kutaura varapi rwokutaura stutterers vana. Nzira inobva masaja tsandanyama kuti mitsetse yacho sinus mhepo mupfungwa dzevanhu vachishandisa inspiratory mhepo rukova. Panotangira ropa kuyerera kuwedzera, uye vakatenda kuti kupodzwa chishandiso kutaura midziyo.