Malangizo 9 a Momwe Mungapumulire Bwino Mukamathamanga

Zamkati

• Nchifukwa chiyani zimamveka zovuta?
• Mphuno kapena pakamwa?
• Malangizo opumira bwino mukamathamanga
• 1. Kupuma kwamitsempha
• Momwe mungachitire:
• 2. Kuchita masewera olimbitsa thupi
• 3. Yang'anani pa mawonekedwe
• 4. Pumirani mwanthabwala
• 5. Pumirani mpweya wabwino
• Malangizo ngati muli ndi mphumu
• 6. Nyengo yabwino ipambana
• 7. Fewetsani njira yanu yothamangira ndikutha
• 8. Pewani mungu
• 9. Njira zopumira
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Mpweya wanu ndi wofunikira kwambiri, makamaka mukamathamanga, zomwe zingakupangitseni kumva kuti mulibe mpweya. Kuti muwonjezere magwiridwe antchito anu, ndikofunikira kuti muzitsatira mpweya wanu ndikusintha bwino.

Izi zimakuthandizani kuti mukhale omasuka komanso kuti muzitha kuchita bwino. Poyamba, njira zatsopano zitha kukhala zosasangalatsa kapena zosakhala zachilengedwe. Popita nthawi, muzolowera zosinthazo ndikutha kukweza mpweya wanu kuti masewera anu azisangalatsa.

Yesani njira zosavuta kupumira izi kuti musinthe magwiridwe antchito anu. M'malo moyesera kuphatikiza malangizo onsewa munthawi yanu, yambani pang'onopang'ono.

Phunzirani njira imodzi imodzi ndikudzilola osachepera sabata kuti muigwetsere musanayese njira ina yatsopano.

Nchifukwa chiyani zimamveka zovuta?

Zochita zovuta monga kuthamanga zimapangitsa kuti minofu yanu ndi makina anu opumira azigwira ntchito molimbika kuposa zachilendo. Muyenera kuchotsa mpweya wa carbon dioxide, womwe ungapangitse kupuma kukhala kovuta kwambiri.

Mpweya wanu ukhoza kukhala chisonyezero cha msinkhu wanu wathanzi kapena momwe thupi lanu likuyankhira kuthamanga kwanu komanso kuthamanga kwanu. Ngati mukugwira ntchito molimbika kapena kudzikakamiza kuti mudutse mphamvu zanu, mutha kupuma movutikira, kupuma, kapena kufinya pachifuwa.

Mphuno kapena pakamwa?

Ngati mukupita kukayenda pang'ono pang'onopang'ono, mutha kugwiritsa ntchito kupuma kwammphuno. Muthanso kusankha kupumira m'mphuno mwanu ndikutulutsa pakamwa.

Komabe, ngati zikukuvutani kuti mupume kapena kupitiriza kucheza, zingakhale zosavuta kupuma pakamwa pokha. Pakati pa kuthamanga kwambiri kapena kuthamanga, ndikulimbikitsidwa kuti mupume mkamwa mwanu popeza ndiwothandiza kwambiri.

Kupuma ndi kutulutsa mpweya pakamwa panu kumalola mpweya wambiri kulowa m'thupi lanu ndikuthandizira minofu yanu. Kuphatikiza apo, kupuma pakamwa kumathandizira kuti muchepetse kukanika komanso kulimba nsagwada, zomwe zingakuthandizeni kumasula nkhope yanu ndi thupi lanu.

Malangizo opumira bwino mukamathamanga

Gwiritsani ntchito njira zosavuta, zothandiza izi kuti muzitha kupuma mosavuta komanso moyenera mukamathamanga. Mukamayesa njira yatsopano, yambani pang'onopang'ono kuti mumveke musanapite patsogolo.

1. Kupuma kwamitsempha

Kupuma kwapakati pamimba kumalimbitsa minofu yomwe imathandizira kupuma ndikulola kuti mupite mpweya wambiri. Sikuti mudzangogwiritsa ntchito mpweya wabwino kwambiri, komanso mudzakhala ocheperako.

Kupuma kwa m'mimba ndikofunikira makamaka ngati muli ndi mpweya wochepa. Kupumira pachifuwa kungayambitsenso mavuto m'mapewa anu, chifukwa chake mutha kupeza kuti thupi lanu limamasuka mukamapuma. Muthanso kugwiritsa ntchito kupuma kwa diaphragmatic m'moyo wanu watsiku ndi tsiku.

Momwe mungachitire:

1. Pezani kumverera kwa kupuma kwa m'mimba mwagona chagada.
2. Pumirani kudzera m'mphuno mwanu, ndikudzaza mimba yanu ndi mpweya.
3. Pamene m'mimba mwanu mukukulira, kanizani zakulera zanu pansi ndikutuluka.
4. Lonjezerani zotulutsa zanu kuti zizikhala zazitali kuposa kupumira kwanu.

Chitani magawo angapo amphindi 5 kwa masiku angapo.Chepetsani liwiro lanu mukamayika koyambirira. Mukapeza nthawi, mutha kuyamba kuyenda.

2. Kuchita masewera olimbitsa thupi

Khalani ndi nthawi yongoganizira za mpweya wanu. Izi zimathandizira kupititsa patsogolo ntchito yamapapu ndi kuthekera kwake popanga kuzindikira kwa mpweya.

Dziwani kuti ndi masewera ati omwe amakukondani kwambiri. Pangani chizolowezi chanu pogwiritsa ntchito njira imodzi kapena zingapo zotsatirazi:

• kupuma kwina kwa mphuno, kotchedwa nadi shodhana
• kupuma kofanana
• kupuma kwa nthiti
• kuwerenga kupuma
• milomo yolondola ikupuma

3. Yang'anani pa mawonekedwe

Kuti mukulitse mpweya wanu komanso kuti mukhale omasuka mukamathamanga, ikani thupi lanu kuti lizithandiza kupuma bwino. Sungani kaimidwe kabwino ndikusunga mutu wanu mogwirizana ndi msana wanu, kuwonetsetsa kuti sikutsika kapena kupita kutsogolo.

Khazikitsani phewa lanu pansi kutali ndi makutu anu. Pewani kusaka kapena kugona patsogolo.

4. Pumirani mwanthabwala

Kupuma moyenera kumakupatsani mpweya wambiri komanso kuchepetsa nkhawa m'thupi lanu. Nthawi iliyonse phazi lanu likamagwa pansi, mphamvu yakukhudzayo imatha kubweretsa nkhawa m'thupi lanu.

Pofuna kupewa kusamvana kwa minyewa, sinthanitsani zotulutsa zanu pakati pa phazi lanu lamanja ndi lamanzere. Kupuma mwamphamvu kumakuthandizani kuti musachepetse kupanikizika kwanu ndikuchepetsa nkhawa zomwe zimakhudza mbali zonse ziwiri za thupi lanu.

Tsatirani mawonekedwe a 3: 2 omwe amakulolani kuti musinthe phazi lomwe limakhudzidwa mukamatuluka. Kokani masitepe atatu ndikutulutsa awiri. Ngati mukuthamanga kwambiri, mutha kugwiritsa ntchito 2: 1 pateni.

Ngati kutsatira njira yomwe ikuyenda kumamveka kovuta kwambiri, ingomvetserani mpweya wanu kuti mumvetse bwino momwe nyimbo yanu imamvera.

5. Pumirani mpweya wabwino

Zidzakhala zosavuta kupuma ngati mukupuma mpweya wabwino. Ngati mukukonzekera kuthamangira panja m'matawuni ndi kuipitsa mpweya, sankhani nthawi yamasana pomwe magalimoto achepetsa kwambiri. Pewani misewu yovuta kwambiri ndikusankha misewu yomwe simadzaza anthu.

Malangizo ngati muli ndi mphumu

Ndikofunika kukhalabe achangu ngati muli ndi mphumu, ngakhale kuchita masewera olimbitsa thupi kukuwoneka kuti kukucheperachepera kapena kukulitsa zizindikilo. Ndi njira yoyenera, mutha kusintha mapapo ndikugwiritsa ntchito zidziwitso zanu. Onani malangizo ena opumira kwa othamanga ndi mphumu.

6. Nyengo yabwino ipambana

Mitundu ina yamanyengo imatha kuyambitsa zizindikiro za mphumu. Masiku ano, mutha kusankha kulowa m'nyumba. Mpweya wozizira umakhala ndi chinyezi chochepa, chomwe chimapangitsa kuti usamapumeko bwino, ndipo chimatha kuyambitsa zizindikilo.

Ngati mumathamanga nyengo yotentha, tsekani mkamwa ndi mphuno ndi mpango kuti musunthire ndikutenthetsa mpweya womwe mumapuma. Zina zomwe zimayambitsa ndi kusintha kwa nyengo, masiku otentha, ndi mabingu.

7. Fewetsani njira yanu yothamangira ndikutha

Kutentha ndikofunikira makamaka ngati muli ndi mphumu chifukwa muyenera kulola mapapu anu kukhala ndi nthawi yambiri yotentha. Pang'ono ndi pang'ono pangani mphamvu kuti mupatse mapapo anu mwayi woyambira kugwira ntchito.

Mukangotsala pang'ono kumaliza kuthamanga, pikani pansi kuti mapapu anu akhale ndi mwayi wozizirira pang'onopang'ono.

8. Pewani mungu

Onani kuchuluka kwa mungu musanatuluke panja kuti mukathamange, ndipo konzekerani kuthamanga nthawi yomwe mungu umakhala wotsika kwambiri, womwe nthawi zambiri umakhala m'mawa kapena mvula ikagwa.

Ngati ndichinthu chomwe simungapewe, lingalirani kuvala chigoba cha mungu. Mutatha kuthamanga, sambani ndikusamba zovala zanu zolimbitsa thupi.

9. Njira zopumira

Pali machitidwe angapo opumira omwe amalimbikitsidwa kwa anthu omwe ali ndi mphumu. Zochita izi zitha kupititsa patsogolo kupuma kwanu, potero zimabweretsa phindu pakuyenda kwanu.

Mutha kuyesa zina mwa njirazi kuti muwone zomwe zikuthandizeni kuthana ndi zizindikilo zanu ndikupindulitsani kwambiri.

Mutha kuyeserera:

• kupuma m'mphuno
• njira ya Papworth
• Kupuma kwa Buteyko
• kupuma kwakukulu kwa yogic

Nthawi yoti muwonane ndi dokotala

Lankhulani ndi dokotala musanayambe pulogalamu iliyonse yatsopano, makamaka ngati mwayamba kukhala wathanzi, muli ndi zovuta zamankhwala, kapena kumwa mankhwala.

Samalani ngati muli ndi nkhawa zam'mapapo monga mphumu kapena matenda am'mapapo, omwe amaphatikizapo emphysema ndi bronchitis.

Funani chithandizo chamankhwala ngati zikukuvutani kupuma kapena kupuma movutikira, kupumira, kapena kupuma poyenda. Zizindikiro zina zomwe zimafunikira kuchipatala zimaphatikizaponso kumva chizungulire, kukomoka, kapena kusokonezeka.

Mfundo yofunika

Ndi zida zoyenera, mutha kuwongolera momwe mumapumira mukamathamanga. Njira zowongoka izi zingakuthandizeni kupuma ndi kuthamanga momwe mungathere. Limbikitsani kuthamanga komwe kumakupatsani mwayi wopuma mosavuta komanso kumangolankhula popanda vuto lililonse.

Khalani ndi chizolowezi chokonzekera mpweya wanu osati momwe mumathamangira, komanso munthawi zosiyanasiyana tsiku lonse. Dzikumbutseni kuti mukhalebe osalala, ngakhale mpweya ndipo samalani zosintha zilizonse komanso momwe mpweya wanu umayankhira pazinthu zina kapena zochitika.