Ukuphefumula ukulahleka kwesisindo

Ukuze ufumane impembelelo efunekayo yokulahlekelwa ubunzima phakathi kwezemidlalo, kufuneka uphefumule ngokufanelekileyo, njengoko oku kunceda ukuzalisa zonke iiseli zomzimba nge-oxygen. Iingcali kule ndlela ziye zavelisa umoya ophefumlelweyo wokulahlekelwa ubunzima.

Inkqubo yokuphefumula ngokulahleka kwesisindo

Jonga ukuphefumla kwakho kwaye ubone ukuba kaninzi kangakanani uthabathe umoya okhulu, mhlawumbi, ixabiso liya kuba yinto. Ngelishwa, le nto ayiphutha ngokupheleleyo, ekubeni ukuphefumla kancinci kunika umzimba ngomlinganiselo ofanelekileyo we-oksijeni, ngenxa yokuba ingqondo iqala ukusebenza kangcono, kwaye iinkqubo ze-metabolic zikhawuleza. Ngenxa yoko, unokuphefumula ukuba ukuphefumula okubalulekileyo kuyimfuneko kwimpilo enhle, ukulahleka kwesisindo nokuphila ixesha elide.

Yintoni okufanele ibe yindlela yokuphefumla?

Ukufunda ukuphefumula okufanelekileyo kuyimfuneko ngokuthe ngcembe, kuba ngokukhawuleza umzimba awukwazi ukutshintsha. Okokuqala, kufuneka usebenze kanye ngeveki, okuza kuxutyushwa ngezantsi. Oku kuya kuba yinyathelo lokuqala ekufezeni le njongo. Uqeqesho lusetyenziswe kakuhle kwindawo evulekile, zikhethele indawo ekude epakini okanye ube kufuphi nefestile evulekile. Ukuphefumula ukulahleka kwesisindo kufuneka kube yintlupheko, kodwa ngokubandakanywa kwesifuba, okumele kwandiswe.

Ukuphefumula kwe-Gymnastics ukulahleka kwesisindo

1. Umsebenzi wokuqala. Zibeke phantsi, ubeke izandla zakho kunye nomzimba. Udinga ukukhupha ngokukhawuleza nangokulula, ukukhulula imiphunga evela emoyeni. Exhale de isisu sisinyanise kangangoko kunokwenzeka. Ukuphefumla ngentsingiselo, ngeli thuba izihlunu zakho zifanele zikhululeke ngokupheleleyo.
2. Umsebenzi wesibini. Ungatshintshi isikhundla, uphefumle ngangokunokwenzeka, kufuneka uchithe malunga nemizuzwana engama-3 kule nkqubo, kwaye ngaphezulu kwama-2 kwimveliso. Kufuneka kwakhona ubambe umoya phakathi kwe-inhalation kunye nokuphumla kweemitha ezi-9. Ukuze ube namandla okulawula ukuchaneka kokuphefumla, faka izandla zakho esiswini sakho.
3. Umsebenzi wesithathu. Ukuzivocavoca kufana nesibini, kodwa endaweni yezandla kwisisu, faka le ncwadi.

Imithetho yokulahlekelwa ubunzima ngoncedo lokuphefumla

1. Ngexesha lokuzilolonga, jonga iisisu zomzimba, kufuneka zikhululeke.
2. Bhala kuphela ngeempumlo, umlomo ngeli nqaku kufuneka uvalwe ngokupheleleyo.
3. Exhale ngokusebenzisa isikhala esincinane phakathi komlomo.
4. Ukuphefumula kwesibindi kukunceda ukuphucula i- posture nokupompa umshicileli.

Kukho iindlela ezahlukeneyo zokuphefumula, okubandakanya ukusetyenziswa okuhlukeneyo.

1. Inkqubo yePam Grout . Kufuneka uvuselele isikhalazo malunga nemizuzwana engama-4. emoyeni ngeempumlo uze uyibambe imizuzwana engama-16. Ngoku kuyafuneka ukuba ufunde ngokufanelekileyo. Ukuphefumula kufuneka kuqhubeke ngaphezu kokuphefumlelwa, okuyi-8 sec. Inani elipheleleyo le-inhalation, ukukhulelwa kunye nokuphazanyiswa ngu-1: 4: 2.
2. Inkqubo yaseStrelnikova . Ukuzivocavoca okunjalo kunceda ukubuyisela ilizwi, ukulahlekelwa isisindo nokuphelisa izifo ezithile. Intsingiselo yalezi zivivinyo iifutshane kwaye ibukhali ngokukhawuleza kwempumlo, ngexesha apho kuyimfuneko ukucinezela izihlunu.
3. Inkqubo yePapao . Ukuzivocavoca okunjalo kunciphisa i-fat, ekhoyo esiswini. Kufuneka ucinezele umva wakho eludongeni, ngoko umqolo wakho ophantsi uzakuba ludeni, kwaye isisu sakho sikhululekile. Ukuphefumula ukuze uziva uxinzelelo kumqolo wakho osezantsi. Xa uphumelela, fakisha umlenze wakho ngokudonga. Phinda lo msebenzi ngomhla o-8.
4. Inkqubo i- bodyflex . Le nkqubo idibanisa ukuzivocavoca nokuphefumula kakuhle. Kukho amaqela ama-3 okuzilolonga: isometric, isotonic kunye nokwelula. I-Bodyflex iya kukunceda uphucule impilo yakho kwaye ngokuqinisekileyo ulahlekelwe isisindo.
5. Unokuzama iindlela ezininzi kwaye ukhethe iimvavanyo ezithandekayo kwaye zisebenzayo kuwe.