Amathiphu amathathu we-Amp Up Workout Training Training

-Delile

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Kunzima ukukhohlwa ngokuphefumula kwakho ngesikhathi se-yoga (wake walithatha ikilasi le-yoga lapho ukhona angikaze uzwe ibinzana elithi: "gxila ekuphefumuleni kwakho" njalo ngemuva kwesithathu !?) Uthisha uvame ukukuqondisa ekilasini ngokubala ukuphefumula futhi akutshele ukuthi uzodonsa nini futhi ukhiphe nini. Kodwa, awuvamisile ukuzwa abaqeqeshi bekamu le-boot bememeza iziyalezo zokuphefumula phakathi namasethi ama-pushups-futhi uma uziphakamisa ngokwakho, ungase uthole ukuthi empeleni ebambe umoya wakho phakathi nokunyakaza okuthile. Okubi kakhulu, ngoba ukuphefumula ngezikhathi ezifanele akukwenzi nje kuphela ukuphakamisa kube lula, kungakusiza ukuthi uthole imiphumela engcono, kusho uSusan Stanley, umqeqeshi weTier 4 (noma umfundisi omkhulu) e-Equinox eNew York City. (Empeleni, ungaphefumula indlela yakho uye emzimbeni ofanele.)

"Enye indlela yokubona ukuthi ukuzivocavoca kungaphezu kwamandla okuzivocavoca ukuthi bazizwa sengathi badinga ukubamba umoya," kusho uStanley. Uma uthola ukuthi ubambe umoya ngenkathi wenza umnyakazo, sebenzisa izisindo ezilula noma wehlise ukujima ukuze kube lula. Njengoba uqina-futhi uphefumula kalula-ungaphinda uphakamise izisindo ezisindayo. (Zama lokhu Ukuzivocavoca Okusindayo Okusindayo.) Kepha kukhona okuningi kukho kunokumane nje hhayi ubambe umoya. Ungasebenzisa ukuhogela ngakunye nokukhipha umoya ukukusiza ukuthi uthole okwengeziwe kuwo wonke umsebenzi owenzayo ukuze uqine, usheshe! Nazi izindlela ezintathu zokukhulisa wonke umoya owuphefumulayo:

• Khipha umoya ngesikhathi sengxenye "yomsebenzi" yokuhamba (ngakho-ke, ukunyakaza "phezulu" kwe-biceps curl, ngokwesibonelo) bese udonsa umoya lapho wehlisa izinsimbi ubuyele phansi. "Ngokuvamile, ukukhipha umoya ngesikhathi somsebenzi kusho ukuthi uhlanganisa i-transversus abdominus, okuyisisinisi esibucayi somgogodla emgodini, kanye nokunye okuqinisayo," kuchaza uStanley. "Lokhu kuyadingeka ekwakhekeni, ekuphepheni, nasekuthuthukiseni amandla nobubanzi bokunyakaza."

• Lapho ukhipha umoya, cabanga ngokukhipha umoya ngamandla nangenhloso. "Awufuni 'ukuphungula,' ufuna ukukhipha umoya sengathi uzama ukuqhuma ibhaluni," kusho umqeqeshi we-T4 osebenza noStanley uJane Lee. (Zama i-Yoga Breathing ukuze ulale ngokushesha.)

• Zibheke esibukweni uma kungenzeka. Qinisekisa ukuthi isisu sakho siyakhuphuka uma uhogela umoya. Lokhu ukuphefumula kwe-diaphragmatic, futhi kubalulekile ukuzinzisa umgogodla wakho futhi ugcine ungalimali. "Uma kuphela isifuba sakho sihamba lapho uphefumula, lokho kusho ukuthi uthatha umoya-mpilo, kepha mhlawumbe ungakhiphi i-CO2 eyanele, ebaluleke ngokufanayo," kusho uStanley.

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