Zochita Zabwino Kwambiri Zoyambira Kupumira Kwa Othamanga

Zamkati

• Mphuno Kutsutsana Pakamwa Kupuma
• Master Belly Breathing
• Tsatirani Mphamvu Yanu
• Khazikitsani Chitsanzo
• Onaninso za

Kuthamanga ndi masewera osavuta kuyamba. Ingovala zingwe pa nsapato ndikumenya panjira, sichoncho? Koma monga wothamanga aliyense angakuwuzeni, mumazindikira msanga kuti kupuma kwanu kumakhudza kwambiri kuthamanga kwanu monga kuyenda kwanu kapena phazi lanu.

"Kupuma kwanu kumabweretsa okosijeni ku minofu yogwira ntchito, ndipo kupuma kosakwanira kungayambitse mavuto pakupirira ndi kugwira ntchito," akutero Brian Eckenrode, D.PT. Njira zopumira ndizopanga payokha, adanenanso, chifukwa chake zimatha kutenga zovuta kuti mupeze zomwe zili zoyenera kwa inu.

Ndikoyenera kudziwa kuti ngati sichinasweke mwina sipafunikira kwakukulu kuti chikonzeke. Komabe, ngati mukuvutika ndi kupuma kwanu mukamathamanga kapena mumavulala, kuyesa njira yanu yopumira ndikofunikira kuti mufufuze. Popeza kupuma koyenera kumakulitsa chuma chanu-mphamvu zomwe zimatengera kuyendetsa bwino izi zitha kukhala chinsinsi chokulitsani kupirira kwanu ndi mayendedwe anu, Eckenrode akufotokoza. (Zokhudzana: Chifukwa Chake Othamanga Onse Amafunikira Kuphunzitsidwa Bwino ndi Kukhazikika)

Mphuno Kutsutsana Pakamwa Kupuma

Tiyeni tipeze chinthu chimodzi chokhazikika: Pankhani yopumira othamanga, palibe njira "yolondola", akutero Eckenrode. Mutha kusankha kupuma kudzera m'mphuno kapena pakamwa (kapena kuphatikiza ziwirizi). Koma nthawi zambiri mukathamanga, kupuma m'mphuno ndikwabwino kutenthetsa ndi kuziziritsa chifukwa mukubweretsa mpweya pang'ono, zomwe zimakupangitsani kuti muchepetse liwiro ndikukhazikika. Kumbali inayi, kupuma kudzera mkamwa mwanu kungakondwe ndi masewera olimbitsa thupi kapena mafuko chifukwa mumabweretsa mpweya wabwino kwambiri.

Master Belly Breathing

Othamanga omwe amapumira pachifuwa sagwiritsa ntchito chifundikiro chawo moyenera kuti athandizire kukhazikika kwa msana, komwe kumatha kubweretsa zovuta kumbuyo, atero Eckenrode. Zingakhale zovuta kupuma mokwanira pamene mukuthamanga, choncho yambani kuyesa musanasankhe kugunda pansi. Ugonere kumbuyo kwako, dzanja limodzi pachifuwa chako ndi chimodzi pamimba pako. Tengani mpweya wopepuka pang'onopang'ono, ndikuwona gawo liti la thupi lanu lomwe limatuluka mukamatulutsa mpweya. Mukufuna kusintha kuti mupume kuchokera m'mimba mwanu ndi diaphragm yanu ikukwera pamene mukupuma ndi kutsika pamene mukutuluka. Kupuma kwa m'mimba, komwe kumatchedwanso kuti alligator kupuma, kumalola mapapu anu kulowa mpweya wambiri ndi mpweya uliwonse, atero Eckenrode. Yesani kuchita izi mutagona, kenako kukhala pansi, kuyimirira, ndipo pamapeto pake muziyenda mosinthasintha. Mukapuma kuchokera ku diaphragm mumakhazikika pachimake, msana, ndi pansi pa pelvic. Thandizani thupi lanu kuti libwererenso pakupuma kwamimba poyang'ana mkati mwazochita zolimbitsa thupi monga ma squats ndi matabwa. Mapapo amatha kukhala othandiza kwambiri poyesa kupuma m'mimba. Popeza mukusuntha mwendo umodzi pa nthawi, zimakulolani kutsanzira kuthamanga komwe mumagundana ndi phazi.

Mukasintha njira yopumira m'mimba, yambani kuphatikiza zolimbitsa thupi zambiri pachimake. Gona kumbuyo kwanu ndi miyendo yanu mu 90-90 malo (m'chiuno pa 90 degrees, mawondo pa 90 degrees), kenako yang'anani kupuma m'mimba kwinaku mukutsitsa mwendo umodzi pansi. Bwererani pamalo oyambira ndikusintha miyendo. Cholinga cha ntchitoyi ndikuti thunthu lanu likhale lolimba ndikugwiritsa ntchito diaphragm yanu kuti muzitha kupuma bwino. Mutha kupita patsogolo posinthana mkono ndi mwendo chimodzimodzi. (Zokhudzana: Momwe Mungadziwire Kuthamanga Kwanu-ndi Chifukwa Chiyani Kuli Kofunika)

Tsatirani Mphamvu Yanu

Mukadziwa kupuma m'mimba nthawi yotentha, mutha kuyamba kuphatikizira momwe mumayendera.Eckenrode akuwonetsa kuti kuyamba ndi kutsata mwamphamvu m'malo mochita bwino pakupuma kwanu kumakulitsani kupirira kwanu. Ikani malo owunikira (monga mphindi zochepa zilizonse kapena mukakhala pamagetsi) kuti muzindikire komwe mukupuma. Ngati chifuwa chanu chikukwera, muyenera kusintha kuti muzitha kupuma m'mimba mukamayenda. Ndikofunika kuzindikira kuti kaimidwe kanu kangakhudzenso kupuma kwanu. Kuthamanga mowongoka kumayika chifundiro chanu pamalo abwino kuti mukhale okhazikika ndikubweretsa mpweya kotero onetsetsani kuti mukukhala okhazikika moyenera. Mukamachita masewerawa nthawi yayitali, m'pamenenso ndondomekoyi idzakhala yachidziwitso. (Zokhudzana: Momwe Mungadziwire Kuthamanga Kwanu-ndi Chifukwa Chiyani Kuli Kofunika)

Khazikitsani Chitsanzo

Mofanana ndi mphuno motsutsana ndi kupuma pakamwa, palibe kukula komwe kumakwanira kupuma konse pamene akuthamanga, akutero Eckenrode. Anthu ena apeza 2: 2 patenti (masitepe awiri opumira, masitepe awiri exhale) ndibwino, pomwe ena amakonda kupumira mwamphamvu, kapena kosamvetseka (masitepe atatu opumira, masitepe awiri amatuluka). Mapangidwe anu opuma asinthanso ndi kuthamanga kwanu. Koma mukamayesetsa kuchita bwino, thupi lanu limatha kukhala ndi zizolowezi zina.

Malo abwino oyambira ndi 2: 2 (kapena 3:3) kupuma kuti muthane mosavuta ndi 1: 1 pokankhira liwiro lanu pakulimbitsa thupi ndi mipikisano. 3: 2 kupuma kumakupangitsani kupumira pamiyendo ina (kumanzere, kumanja, kenako kumanzere, ndi zina zambiri), zomwe othamanga ena apambana nazo pochepetsa zolumikizira zam'mbali kapena akamalimbana ndi zovulaza zomwe sizingafanane ndi kupumira mpweya. mbali yomweyo ya thupi.

Eckenrode akuwonetsa kuti musasinthe kapumidwe kanu mukamakonzekera mpikisano koma kuyeserera panthawi yopuma. (Zokhudzana: 5 Olakwitsa Olowa Pampikisano Patsiku Lampikisano) Apanso, yambani kuyeserera kapumidwe kanu katsopano mutagona, kenako ndikuyimirira, kuyenda, ndipo pamapeto pake mukuthamanga. Mukazindikira kupuma m'mimba ndikupeza kapumidwe komwe kamagwira ntchito kwa inu, mupeza kuti kuthamanga kungakhale kosavuta monga kuyika phazi limodzi patsogolo pa linzake.

Onaninso za