Mpweya wolemetsa

Kuti mupeze zofunikira zowononga panthawi ya masewera, muyenera kupuma bwino, chifukwa izi zimathandiza kuti thupi lonse lizikhala ndi mpweya wabwino. Akatswiri mu njira iyi apanga mpweya wabwino kuti ataya thupi.

Njira yopuma kupuma

Onetsetsani kupuma kwanu ndipo muwerenge kangati mutapuma mpweya waukulu, mwinamwake, mtengowo udzakhala zero. Mwamwayi, izi ndizolakwika, chifukwa kupuma mokwanira kumapereka thupi ndi mpweya wofunikira, chifukwa ubongo umayamba kugwira ntchito bwino, komanso njira zamagetsi zimayendera. Chifukwa cha ichi, zitha kuwonetsetsa kuti kupuma kwakukulu n'kofunika kuti akhale ndi thanzi labwino, kulemetsa ndi moyo wautali.

Kodi kupuma kumakhala kotani?

Kuphunzira mpweya wabwino ndikofunikira pang'onopang'ono, chifukwa pang'onopang'ono thupi silingasinthe. Choyamba, muyenera kuchita masewera olimbitsa thupi kamodzi pa sabata, zomwe zidzakambidwe pansipa. Ichi chidzakhala choyamba chokwaniritsira cholinga ichi. Maphunziro amathera bwino panja, sankhani nokha malo akutali paki kapena mukhale pafupi ndiwindo lotseguka. Mpweya wolemetsa uyenera kukhala wodula, koma ndi kuphatikizidwa kwa chifuwa, chomwe chiyenera kuwonjezeka.

Kuchita masewera olimbitsa thupi kupuma

1. Zochita zoyamba. Ikani nokha pansi, ndipo ikani mikono yanu pamodzi ndi thupi. Muyenera kutulutsa pang'onopang'ono komanso mosavuta, kumasula mapapo m'mlengalenga. Exhale mpaka mimba imakhala yolimba kwambiri. Kupuma kupyolera mu phokoso, panthawi imeneyi minofu yanu iyenera kumasuka.
2. Ntchito yachiwiri. Osasintha malo, kupumira mokwanira momwemo, uyenera kugwiritsira ntchito masekondi pafupifupi atatu pa njirayi, ndi zina ziwiri patsikuli. Muyeneranso kupuma mpweya pakati pa inhalation ndi kutuluka kwa mphindi zisanu ndi zitatu. Kuti mukhale ndi mphamvu yakuletsa kupuma kwabwino, ikani manja anu m'mimba mwanu.
3. Zochita masewera atatu. Kuchita masewera olimbitsa thupi kumakhala kofanana ndi yachiwiri, koma mmalo mwa manja mmimba, ikani bukhu.

Malamulo a kuchepa thupi mothandizidwa ndi kupuma

1. Pa zolimbitsa thupi, yang'anani minofu ya m'mimba, ayenera kumasuka.
2. Lembani kokha ndi mphuno, pakamwa pompano muyenera kutsekedwa kwathunthu.
3. Sungani pang'onopang'ono pakati pa milomo.
4. Kupuma kwa mphuthu kumathandiza kuti pakhale chithunzithunzi ndikukweza makina.

Pali njira zosiyanasiyana zopuma kupuma, zomwe zimaphatikizapo zochitika zosiyanasiyana.

1. Pulogalamu ya Pam Grout . Muyenera kuyika diaphragm kwa masekondi anayi. mpweya kupyola mphuno ndikugwiritse kwa masekondi 16. Tsopano ndi koyenera kutulutsa bwino. Mpweyawu uyenera kupitirira kuposa kudzoza, ndiko mphindi zisanu ndi zitatu. Chiwerengero chonse cha inhalation, kutuluka ndi kusokonezeka ndi 1: 4: 2.
2. Mchitidwe wa Strelnikova . Zochita zoterezi zimathandiza kubwezeretsa mawu, kutaya thupi ndi kuchotsa matenda ena. Tanthauzo la masewerawa ndi lalifupi komanso lakuthwa kwa mphuno, pamene kuli kofunika kuti musokoneze minofu.
3. Machitidwe a Popov . Zochita zoterezi zimachepetsa mafuta, omwe ali m'mimba. Muyenera kupanikizira kumbuyo kwa khoma, choncho kumbuyo kwanu kumakhala kovuta, ndipo m'mimba mwanu muli omasuka. Pumirani mkati kuti mukumva kuthamanga kumbuyo kwanu. Pumphuno, finyani msana wanu pamtambo. Bwerezani zochitika izi tsikuli kasanu ndi kawiri.
4. Njirayi ndi bodyflex . Njirayi ikuphatikiza machitidwe ndi kupuma kokwanira. Pali magulu atatu a machitidwe: isometric, isotonic ndi kutambasula. Bodyflex idzakuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale wolemera.
5. Mukhoza kuyesa zovuta zambiri ndikusankha zochitika zomwe zimakhala zabwino komanso zothandiza kwa inu.