Kuyini Ukuphefumula KweBelly Futhi Kungani Kubalulekile Ukuzivocavoca?

-Delile

• Kuyini Ukuphefumula KweBelly?
• Ungaphefumula Kanjani Ngokufanelekile NgeBelly
• Izinzuzo Zokuphefumula KweBelly Ngesikhathi Sokuzivocavoca
• Buyekeza kwe-

Adonse umoya kakhulu. Ngabe uzwa isifuba sakho sinyuka futhi siwa noma ukunyakaza okuningi kuvela esiswini sakho?

Impendulo kufanele kube eyakamuva-hhayi kuphela uma ugxile ekuphefumuleni okujulile ngesikhathi se-yoga noma ukuzindla. Kufanele futhi uzijwayeze ukuphefumula kwesisu ngesikhathi sokuzivocavoca. Izindaba kuwe? Nakhu odinga ukukwazi ngokwenza ukuhogela kwakho nokuphuma kwakho kuvele emathunjini akho.

Kuyini Ukuphefumula KweBelly?

Yebo, ngokwezwi nezwi kusho ukuphefumula ujule esiswini sakho. Kuyaziwa nangokuthi ukuphefumula okwenziwa nge-diaphragmatic ngoba kuvumela i-diaphragm — isicubu esigijima ngokuvundlile esiswini, uhlobo olufana neparashute, futhi isicubu esiyinhloko esisetshenziselwa ukuphefumula — ukunweba nokwenza inkontileka.

Ngenkathi ukuphefumula kwesisu kuyindlela yemvelo yomzimba wethu yokuhogela nokukhipha umoya, kuvame kakhulu kubantu abadala ukuphefumula ngokungaphumeleli, u-AKA esifubeni, kusho uJudi Bar, ongumqeqeshi wamahora angama-500 ofundisa i-yoga nomphathi wohlelo lwe-yoga eCleveland Clinic. Abantu abaningi bajwayele ukuphendukela ekuphefumuleni ngesifuba uma benengcindezi ngoba ukushuba kwenza uqinise isisu, kuchaza uBar. Lokhu ekugcineni kwenza kube nzima ukuphefumula kahle. "Kuba umkhuba futhi ngoba kungukuphefumula okungajulile, empeleni kunika impendulo yozwela - impi noma impendulo yendiza - ikwenza ucindezeleke kakhulu," usho kanje. Ngakho-ke, uthola isiyingi sokuphendula okukhathazayo kusuka ekuphefumuleni kwesifuba. (Okuhlobene: Ukuzivocavoca Okuphefumulayo Oku-3 Ukubhekana Nokucindezeleka)

Ungaphefumula Kanjani Ngokufanelekile NgeBelly

Ukuze uzame ukuphefumula esiswini, "okokuqala kudingeka uqonde ukuthi ungakhululeka kanjani ngokwanele ngakho-ke kunesikhala esiswini sokuthi uvalo luhambe nomoya wakho," kusho uBar. "Uma ukhathazekile futhi ubamba isisu, awuvumeli umoya ukuthi unyakaze."

Ukuze uthole ubufakazi, zama lokhu kuhlola okuncane okuvela ku-Bar: Donsela isisu sakho ungene emgogodleni wakho bese uzama ukudonsa umoya ojulile. Qaphela ukuthi kunzima kanjani? Manje khulula i-midsection yakho futhi ubone ukuthi kulula kangakanani ukugcwalisa isisu sakho ngomoya. Lokho kungukukhululeka ofuna ukukuzwa lapho uphefumula esiswini-futhi kuyinkomba enhle yokuthi ngabe konke kuvela esifubeni.

Umkhuba wokuphefumula ngesisu wona ulula kakhulu: Lala ngomhlane bese ubeka izandla zakho esiswini sakho, kusho uPete McCall, C.S.C.S., umqeqeshi womuntu siqu eSan Diego kanye nomsingathi we-podcast ethi All About Fitness. Thatha ukuhogela okuhle okuhle, futhi lapho wenza kanjalo, kufanele uzwe isisu sakho sikhuphuka futhi sikhula. Njengoba ukhipha umoya, izandla zakho kufanele zehle. Cabanga ngesisu sakho njengebhaluni eligcwalisa umoya, bese usidedela kancane.

Uma ukuthatha ama-inhales ajulile nokukhipha umoya uzizwa ulukhuni noma kungeyona imvelo kuwe, uBar usikisela ukuzivocavoca kanye noma kabili ngosuku imizuzu emibili noma emithathu nje. Ungabeka izandla zakho esiswini sakho ukuze uqiniseke ukuthi ukwenza kahle, noma vele ubuke ukuze uqiniseke ukuthi isisu sakho sihamba senyuka senyuka. Zama ukukwenza ngenkathi wenza umsebenzi wansuku zonke, futhi, kusho uBar, njengalapho ugeza, ugeza izitsha, noma ngaphambi kokulala. (Ngoba akukho okufana nokuzivocavoca okuncane kokuphefumula ukuze uthulise ingqondo ngaphambi kokulala!)

Ngemuva kokuzivocavoca isikhashana, qala ukunaka ukunaka kwakho umoya wakho ngesikhathi sokuzivocavoca, kusho uBar. Uyaqaphela uma isisu sakho siyanyakaza? Ingabe kuyashintsha lapho uhlafuna noma ugijima? Ingabe uzizwa unamandla ngokuphefumula kwakho? Cabangela yonke le mibuzo uma ujima ukuze uhlole ukuthi uphefumula kanjani. (Lezi zindlela zokuphefumula eziqondene nokugijima nazo zingasiza ekwenzeni amamayela azizwe elula.)

Ungaphefumula isisu ngezinhlobo eziningi zokuzivocavoca, uphendule isigaba ukuze uphakamise kanzima. Eqinisweni, ungase ubone indlela esetshenziswa phakathi kwesixuku esithwala kanzima esibizwa ngokuthi i-core bracing. "I-core bracing ingasiza ukusimamisa umgogodla ukuze uphakamise izinto ezinzima; lokho kuwuhlobo lokuphefumula kwesisu ngenxa yokukhipha umoya okulawulwayo," kusho uMcCall. Ukuze ukwenze ngendlela efanele, prakthiza inqubo ngaphambi kokuphakamisa imithwalo esindayo: Thatha umoya omkhulu, uwubambe, bese uwukhipha ujule. Ngesikhathi uphakamisa (njenge-squat, i-bench press, noma i-deadlift), wawudonsa umoya, uwubambe phakathi nengxenye ye-eccentric (noma eyehlisa) yokunyakaza, bese ukhipha umoya ngenkathi ucindezela phezulu. (Qhubeka ufunda: Izindlela Eziqondile Zokuphefumula Ezizosetshenziswa Phakathi Nazo Zonke izinhlobo Zokuzivocavoca)

Izinzuzo Zokuphefumula KweBelly Ngesikhathi Sokuzivocavoca

Usebenza isicubu sangempela — futhi esisiza ukuthuthukisa ukuzinza okuyisisekelo, kusho uMcCall. “Abantu abaqapheli ukuthi i-diaphragm iyisiphazamiso esibalulekile esiqinisa umgogodla,” usho kanje. "Uma uphefumula kusuka esiswini, uphefumulela esiswini, okusho ukuthi uqinisa umsipha ozinzisa umgogodla." Uma wenza ukuphefumula kwe-diaphragmatic ngokusebenzisa izivivinyo ezinjengama-squats, ama-lat pulldowns, nanoma yikuphi okunye okunjalo, kufanele empeleni uzwe umgogodla wakho uqinile ngokunyakaza. Futhi lokho kuyinzuzo enkulu yokuphefumula kwesisu: Kungakusiza ukuthi ufunde ukubandakanya umnyombo wakho ngokuzivocavoca ngakunye.

Futhi, ukuphefumula esiswini kuvumela umoya-mpilo owengeziwe ukuhamba emzimbeni, okusho ukuthi imisipha yakho ine-oxygen eyengeziwe yokuqhubeka nokuchoboza amasethi wamandla noma ukunqoba izikhathi zokugijima. "Uma uphefumula esifubeni, uzama ukugcwalisa amaphaphu kusuka phezulu kuya phansi," kuchaza uMcCall. "Ukuphefumula kusuka ku-diaphragm kudonsela umoya ngaphakathi, kukugcwalise kusuka phansi kuya phezulu futhi kuvumela umoya omningi ungene." Lokhu akubalulekile kuphela ekubeni namandla amaningi ngokuzivocavoca umzimba kwakho, kodwa nakulo lonke usuku. Ukuphefumula okukhulu kwesisu kukwenza uzizwe uphapheme ngokwengeziwe, kusho uMcCall.

Ngomoya-mpilo omningi emzimbeni wakho kuza ikhono lokusebenza kanzima ngokuzivocavoca kwakho, futhi. Ukuphefumula kwesisu kuthuthukisa ikhono lomzimba lokubekezelela ukuvivinya umzimba kakhulu ngoba uthola umoya-mpilo omningi emisipheni, okwehlisa izinga lokuphefumula kwakho futhi kukusize usebenzise amandla amancane,” kusho uBar. (Futhi zama lezi ezinye izindlela ezixhaswe yisayensi zokucindezela ukukhathala kokuzivocavoca.)

Ngaphezu kwakho konke, ukuzijwayeza ukuphefumula isisu imizuzwana embalwa — ikakhulukazi uma ugxila ekubaleni ama-inhale kanye nama-exles ukuze usenze silingane, njengoba uBar esho — kungasiza ngokuncipha kwengcindezi nangezikhathi ezithile zokuthula (noma, ithi , lapho usalulama ekuhlaselweni ama-burpees). "Ilawula phansi uhlelo lwakho ngendlela ephumelelayo," kusho uBar, okusho ukuthi kukususa esimweni sokulwa noma sendiza futhi uye ekuthuleni, ngokukhululeka okukhulu. Khuluma ngendlela enhle yokuthola kabusha-nangecebo elihlakaniphile lokuthola izinzuzo zengqondo nezomzimba.

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