Ukuzivocavoca Okuqala Kokuphefumula Kwabagijimi

-Delile

• Impumulo Ukuqhathanisa Ukuphefumula Umlomo
• Master Belly Ukuphefumula
• Landelela Ukuqina Kwakho
• Misa Iphethini
• Buyekeza kwe-

Ukugijima kuwumdlalo okulula ukuwuqala. Vele uleyisi ezicathulweni bese ushaya umgwaqo, akunjalo? Kodwa njengoba noma yimuphi umgijimi oqalayo uzokutshela, usheshe ubone ukuthi ukuphefumula kwakho kunomthelela omkhulu empumelelweni yokugijima kwakho njengokushaya kwakho igxathu noma unyawo.

"Ukuphefumula kwakho kuletha umoya-mpilo emisipha esebenzayo, futhi ukuphefumula okungasebenzi kungaholela ezinkingeni ekukhuthazeleni nasekusebenzeni," kusho uBrian Eckenrode, D.P.T., uprofesa osizayo wezokwelapha ngokomzimba e-Arcadia University kanye nomxhumanisi womtholampilo wabo wokulimala osebenzayo. Amaphethini okuphefumula aqondene nomuntu ngamunye, wengeza, ngakho kungase kuthathe ukuzama nephutha ukuthola leyo ekulungele wena.

Kuyaqapheleka ukuthi uma kungaphuliwe mhlawumbe asikho isidingo esikhulu sokuyilungisa. Kodwa-ke, uma udonsa kanzima ngokuphefumula kwakho ngenkathi ugijima noma ujwayele ukulimala, ukuhlola iphethini yakho yokuphefumula kufanelekile ukuhlola. Njengoba ukuphefumula okufanele kuthuthukisa umnotho wakho osebenzayo-amandla awadingayo ukuze usebenzise kahle lokhu kuvivinya umzimba kungaba yikhiye ekwandiseni ukubekezela kwakho nejubane lakho, kuchaza u-Eckenrode. (Okuhlobene: Kungani Bonke Abagijimi Badinga Ibhalansi Nokuqeqeshwa Kokuzinza)

Impumulo Ukuqhathanisa Ukuphefumula Umlomo

Ake silungise into eyodwa: Uma kuziwa ekuphefumuleni kwabagijimi, ayikho indlela “elungile,” kusho u-Eckenrode. Ungakhetha ukuphefumula ngamakhala akho noma ngomlomo wakho (noma ukuhlanganiswa kwalokhu okubili). Kepha imvamisa lapho ugijima, ukuphefumula ngamakhala akho kuhle ukufudumeza nokupholisa ngoba uletha umoya ngezinga eliphansi, okuphoqa ukuthi wehlise ijubane lakho futhi wehlise umoya. Ngakolunye uhlangothi, ukuphefumula ngomlomo wakho kungancanyelwa ukujima noma izinhlanga ngoba uletha umoya omningi ngendlela efanelekile.

Master Belly Ukuphefumula

Abagijimi abaphefumula isifuba abawasebenzisi kahle i-diaphragm ukuze basize ekusimamiseni umgogodla, okungaholela ezinkingeni zomgogodla ophansi, kusho u-Eckenrode. Kungaba nzima ukugcina ukuphefumula okufanele ngenkathi ugijima, ngakho-ke qala ukuzijwayeza ngaphambi kokuthi unqume ukushaya umgwaqo. Lala phansi ngomhlane, esinye isandla esifubeni sakho esinye ngesisu. Thatha umoya kancane, ujule futhi ubone ukuthi iyiphi ingxenye yomzimba wakho ekhuphukayo lapho uhogela umoya. Ufuna ukushintshela ekuphefumuleni kusuka esiswini sakho nge-diaphragm yakho ekhuphuka lapho uhogela futhi wehlisa lapho ukhipha. Ukuphefumula kwe-Belly, okwaziwa nangokuthi ukuphefumula kwe-alligator, kuvumela amaphaphu akho ukuthi athathe umoya-mpilo omningi ngokuphefumula ngakunye, kusho u-Eckenrode. Zama lo msebenzi ulele phansi, bese uhlezi, umile, futhi ekugcineni ukunyakaza okuguquguqukayo. Uma uphefumula kusuka ku-diaphragm uzinzisa nengaphakathi lakho, umgogodla kanye naphansi okhalo. Siza umzimba wakho ukuba ubuyele entuitively ekuphefumuleni kwesisu ngokungena ngesikhathi sokuzivocavoca isisindo njengama-squats namapulangwe. Amaphaphu angaba umnyakazo owusizo kakhulu wokuzama ngenkathi uphefumula ngesisu. Njengoba uhambisa umlenze owodwa ngesikhathi, kukuvumela ukuthi ulingise ukugijima lapho ushintsha khona unyawo.

Lapho usushintshele endleleni yokuphefumula esiswini, qala ukufaka izivivinyo eziningi zomgogodla wakho. Lala ngomhlane ngemilenze yakho endaweni engama-90-90 (okhalweni ngama-90 degrees, amadolo ngama-90 degrees), bese ugxila ekuphefumuleni kwesisu ngenkathi wehlisa kancane umlenze owodwa phansi. Buyela endaweni yokuqala neminye imilenze. Umgomo walokhu kuvivinya umzimba ukugcina isiqu sakho sizinzile futhi usebenzise i-diaphragm yakho ukulawula ukuphefumula kwakho. Ngemuva kwalokho ungadlulela ekushintsheni ukunyakaza kwengalo nemilenze endaweni efanayo. (Okuhlobene: Ungayinquma kanjani i-Running Gait yakho nokuthi kungani kubalulekile)

Landelela Ukuqina Kwakho

Uma usufunde ukuphefumula kwesisu ngesikhathi sokufudumala okunamandla, ungaqala ukukuhlanganisa ekugijimeni kwakho.U-Eckenrode uphakamisa ukuthi uqale ngamandla wokulandela ngomkhondo kunokuba nekhono lakho lokwakha amamayela ekuphefumuleni kwakho kuzokhulisa ukubekezela kwakho. Setha izindawo zokubheka (njengayo yonke imizuzu embalwa noma lapho unamathele kwizibani zokuma) ukuze uqaphele ukuthi uphefumulela kuphi. Uma isifuba sakho sikhuphuka, udinga ukuzijwayeza ukuthatha umoya wesisu ngenkathi usanyakaza. Kubalulekile ukuqaphela ukuthi ukuma kwakho kungase kuthinte ukuphefumula kwakho. Ukugijima ume mpo kuzobeka i-diaphragm yakho endaweni engcono yokuhlala iqinile futhi ingenise umoya ngakho-ke qiniseka ukuthi uhlala wazi ngokuma okufanele kokugijima. Uma uqhubeka nokuzijwayeza ukuzivocavoca, inqubo izoba enembile. (Okuhlobene: Ungayinquma kanjani i-Running Gait yakho nokuthi kungani kubalulekile)

Misa Iphethini

Ngokufana nekhala nokuphefumula komlomo, akekho usayizi owodwa olingana yonke iphethini yokuphefumula ngenkathi ugijima, kusho u-Eckenrode. Abanye abantu bazothola iphethini ye-2:2 (izinyathelo ezimbili zokudonsa umoya, izinyathelo ezimbili zokukhipha umoya) ingcono kakhulu, kuyilapho abanye bekhetha ukuphefumula okunesigqi, noma okungavamile, (izinyathelo ezintathu zokudonsa umoya, izinyathelo ezimbili zokukhipha umoya). Iphethini yakho yokuphefumula nayo izoshintsha ngokushuba kokugijima kwakho. Kepha njengoba uthuthukisa ukusebenza kwakho kahle, umzimba wakho uzokwazi kakhulu ukugcina imikhuba yakho.

Indawo enhle yokuqala uku-2: 2 (noma 3: 3) ukuphefumulela ukugijima okulula no-1: 1 wokuphusha ijubane lakho ekusebenzeni nasemjahweni. Ukuphefumula oku-3: 2 kukwenza ukuthi udonse umoya esitelekeni esihlukile sezinyawo (kwesobunxele, kwesokudla, bese kwesobunxele, njll.), Abanye abagijimi abathole impumelelo ngokunciphisa imithungo eseceleni noma lapho belwa nokulimala kokulayisha okungalingani okuphathelene nokuhogela nokukhipha umoya. ohlangothini olufanayo lomzimba.

U-Eckenrode uphakamisa ukuthi ungashintshi iphethini yakho yokuphefumula ngenkathi uqeqeshela umjaho kepha kunalokho uzame ngesikhathi sokuphumula. (Kuhlobene: 5 Amaphutha Avamile Abagijimi Abawenza Ngosuku Lomjaho) Futhi, qala ngokuprakthiza iphethini yakho yokuphefumula entsha ulele phansi, bese usukuma, uhamba, futhi ekugcineni ngenkathi ugijima. Lapho usukwazi ukuphefumula kwesisu futhi uthole iphethini yokuphefumula ekusebenzelayo, uzothola ukuthi ukugijima ngempela kungaba lula njengokubeka unyawo phambi kolunye.

Buyekeza kwe-