Unoda kuva tetepa? Shandisa kufema zvakakodzera uremu. matanho wakanaka mufananidzo First

Pasinei nokuwanda zviripo zvokudya uye hurongwa kuti dzinobatsira uremu, kufuta haadi kusiya vanatenzi vavo. Sei? Ngatisiyei parutivi panyaya idlers, vari kuedza outsmart pachavo (somuenzaniso, pashure nhanhatu chero zvazvingava asingabviri kudyiwa, uye pashure nomwe, vakaba - ndapota), saka ihmiset mhosva pachavo chete. Ngatimbotaura pamusoro murombo vamwe avo (uyo anoziva, zvichida unongoda mumwe wavo) uyo, pasinei nokuedza uye kushingaira, haagoni kubvisa mamwe kilos.

Zvichida chikonzero ane kundikana rwisana kufutisa iri kushaya okisijeni. Vanhu Vazhinji vanoshandisa kudzika bhokisi kufema, zvisingagone kugutsa muviri wavo. It vaiona zvakarurama diaphragmatic kufema, chete kufema nekuti achangozvarwa, ndiwo nzira chinofema kupfuura anobatsira. Kana diaphragmatic kufema vachishingaira kushandisa tsandanyama partition raiparadzanisa chipfuva uye abdominal madhipatimendi. Inspiratory diaphragm it, agadzirisa uye achisunda kumicheto uye abdominal tsandanyama kusununguka uye kuzvimba kufanana Inflatable bhora. Sezvo bhuku mumapapu kuwedzera, saka munhu anokwanisa kufema zvakawanda oxygen. On the exhale yacho diaphragm relaxes uye Bends, uye abdominal tsandanyama kusununguka uye "nedebwe" iri mbabvu, zvemapapu vanokwanisa akaderedza, zvikuru zvichiita nyore kuti asingachaiti carbon dioxide.

Kana kufema saizvozvi muviri (zvikurukuru, ari kufema gadziriro) kushanda panguva zvizere chinzvimbo, uye naizvozvo uremu kwacho haatori refu.

How kufema zvakarurama uremu?

Kana okisijeni anopinda muviri zvishoma kwazvo, simba rirege kusunungurwa yakawanda, uye nokudaro kuti chikamu iyo haina munyaya oxidation kuti shuga Nehunde yawo (mafuta), ichachinjwa kuva kuva mafuta. Naizvozvo, uremu, unofanira kupa muviri wako napo kuti okisijeni.

How kuzviita? Nokuita anaerobic muviri. Zvisinei, munguva vanoshingaira wenyama nesimba mafuta oxidation kuchaitika mushure maminitsi 30 kubvira pakutanga kudzidziswa, uye sokuvapo simba reserves kushandisa shuga kubva chiropa.

Naizvozvo zviri nani kuti kudzidza diaphragmatic kufema unyanzvi, izvo vachazadza muviri pamwe okisijeni. On diaphragmatic kufema, vazhinji kwakavakirwa tsika yokurapa uye zvoutano. Somuenzaniso, diaphragmatic kufema irimo nevakawanda mazuva ano ane Integrated marongedzero kuzoita muviri wayo okisijeni saturation sezvo Bodyflex.

Maererano nemitemo Bodyflex kuti kufadza kunoita muviri (kureva, uremu uye kuti muviri kusanduka), zvinokosha kuti vadzidze magadzirirwo kuti kufema shanu-danho.

1. Exhale achishandisa muromo.

2. A nokukurumidza kufema achishandisa mhino.

3. Simba zvizere exhale achishandisa muromo.

4. Kuita mweya yenyu.

5. Sununguka uye wakadzikama mweya.

Pakutanga atanga kudzidzira kurovedza kufema yoga. Munguva yedu, izvi haisi kuwedzera mitoro panguva maekisesaizi. Dzokubvisa kufema kwakarurama dzingasiyana zvishoma zvichienderana chaizvo maitiro (Bodyflex, yoga, oksisayz, kufema anoratidza Strelnikovoj and said.), Asi vose ndanzwawo panguva kunonyanyisa okisijeni saturation, kunoitika nokuda mafuta unopfuta urongwa.

Kufema Yakakodzera uremu. Kudzidza pfungwa huru

Kutamba mutambo iri nedzinovengwa nesimba uye mweya - panguva kuzvivaraidza.

Under hapana ezvinhu Unofanira kuchengeta mweya yenyu kuburikidza nesimba.

Kana iwe muchibayiro havafaniri kuuya pachavo kuti dzungu, kana zviratidzo zvakawanda zvive wokutanga zvakakodzera kumisa mutoro uye ongorora zvikanganiso zvavo.

Batanidzwa kufema kurovedza kuderedza uremu unofanira usina chawadya.

Kutanga kushandisa zvikuru nyore muviri, yezwi kurovedza zvakaoma kuitwa zvishoma nezvishoma.

Somuenzaniso, nyore unyanzvi anoonekwa kudzokororwa uye pakuchenesa mweya. Inoitwa mukuita zvinotevera yechiitwa:

• katatu pazuva rinoitwa 10 Zvinonzi apiwa chinofema (pane zvinhu zvina befu + mana nhoroondo vakabata kwako mweya + pane zvinhu zvina vakadzikama nedzinovengwa). Fanira chinodiwa: muviri rinoitwa pakachena mhepo;
• katatu pazuva rinoitwa kuchenesa mweya. Hazvina kufanana kune yaimbovapo kunze nedzinovengwa: pamwe mhepo simba patinofemera kunze kuburikidza zvakasimba compressed miromo vari zvikamu zviduku.

Kufema zvakakodzera uremu. Kubvisa marwadzo

Hazvina zvakafanira kuita kufema kurovedza varwere vane chirwere cheBP, vakadzi vane pamuviri, avo nechirwere itsvo matombo uye matombo omunduru, vane matambudziko pamwechete nomuzongoza. Uyewo, regai kushandisa kurovedza kufema kushanda pamwe vana uye vakwegura, kana pasina kurapwa audzwa.

Kufema zvakakodzera uremu. nyore kudzidzisa

Zvinotevera kurovedza chaizvo inobudirira, zvakakodzera vakauraya yavo kugadzirira yakawanda akaoma muviri zvaisanganisira mu ichitanga imwe nzira utano vakunde (akadai jooga kana Bodyflex). Panguva ino, tinodzidza kufema kwakakodzera, unova danho rokutanga munzira kuenda tetepa mufananidzo uye kumuviri.

Saka, avete shure kwake, isa bhuku haisi chaizvo rinorema pamusoro mudumbu. Itai kudzika mweya, exhale, edza napo kubvisa mumapapu mhepo, uko kurukura abdominal tsandanyama: nokuunganidza mudumbu uye vanonzwa sei rwakanamatira nomuzongoza. Mubhuku rino zvakava kukundikana mudumbu. Mavara inhaled kuburikidza mhuno, kufadza kuzadza mapapu ako mhepo uye kudza mudumbu. Mubhuku rino vachaenda. Zvikuru exhale ndikadzura dumbu rako. Dzokorora pachiitwa ichi shanu kana katanhatu. Unganzwa zvishoma nzwa dzungu, zvakanaka; muviri yakazara okisijeni; (!) Zvinonzi zvakare vaiona zvisingatomboiti chido kuchenesa huro yake: mira madzihwa mumapapu chinobuda.

Paaienda kushanda, apo mune zvekufambisa, zvinokwanisika kuita chinofema maekisesaizi dzakaenzana. Nokuti mumwe nhoroondo ina akaita befu - vakabata mweya wako - navanofemereka - mweya-kunhaka. Chiitwa inofanira kuva kwemaminitsi matatu. It chaizvo zvinobudirira pasi mupfungwa uye huta kukakavadzana.

Chimwe nyaya inokosha nokuda kukura dzakaonda murume - mubvunzo kudya zvinovaka muviri. Uyezve, musimboti izvi haisi kwazvo kushandisa zvekudya utano chete, asi muna yakarurama kukura mapuroteni, kwemafuta uye makabhohaidhiretsi. Kazhinji, akakodzera kuva Muterere (tichibatsirwa chiremba) nokuitevera zuva nezuva. Tora mumaoko Quick zvokudya uremu (zviri nyaya imwe nyaya, saka taura nawo kupfuura), ndiro akagadzirira maererano Quick kudaro, kufungawo zvinodiwa slimming muviri, uye saka uri ichocho kuti Inowedzera muitiro chekuunganidza zvinodiwa maererano.

Kufema zvakakodzera uremu - abudirire. Asi usakanganwa pamusoro zvinovaka muviri uye chinoshingaira muviri. Chete nenzira iyi kungaita ndeuke murayiro, uye, kwete muduku, kuti normalize basa nadzo uye hurongwa mumuviri.