Kodi Kupuma Pamimba Ndi Chiyani Ndipo N'chifukwa Chiyani Ndikofunikira Kuti Muzichita Zolimbitsa Thupi?

Zamkati

• Kodi Belly Breathing N'chiyani?
• Momwe Mungapumire Belly Moyenera
• Ubwino Wopumira M'mimba Panthawi Yolimbitsa Thupi
• Onaninso za

Pumirani kwambiri. Kodi mumamva kuti chifuwa chanu chikukwera ndikugwa kapena kuyenda kochuluka kumachokera m'mimba mwanu?

Yankho liyenera kukhala lotsiriza-osati kokha mukamayang'ana kupuma kwambiri panthawi ya yoga kapena kusinkhasinkha. Muyeneranso kuyesa kupuma m'mimba panthawi yolimbitsa thupi. Nkhani kwa inu? Izi ndi zomwe muyenera kudziwa popanga ma inhales ndi ma exhales kuchokera m'matumbo anu.

Kodi Belly Breathing N'chiyani?

Inde, kumatanthauza kupuma mozama m'mimba mwanu. Amadziwikanso kuti kupuma mwakachetechete chifukwa amalola kuti diaphragm -minyewa yomwe imayenda mozungulira pamimba, ikuwoneka ngati parachute, ndipo ndiye mnofu waukulu womwe umagwiritsidwa ntchito kupuma-kuti ikule ndikukula.

Ngakhale kupuma m'mimba ndi njira yachilengedwe ya thupi lathu yopumira ndi kutulutsa mpweya, ndizofala kuti akuluakulu amapumira mopanda mphamvu, AKA kudzera pachifuwa, atero Judi Bar, mlangizi wovomerezeka wa yoga wa maola 500 komanso woyang'anira pulogalamu ya yoga ku Cleveland Clinic. Anthu ambiri amakonda kutengera kupuma pachifuwa akapanikizika chifukwa kupsinjika kumakupangitsani kumangitsa mimba yanu, akufotokoza Bar. Izi pamapeto pake zimapangitsa kuti zikhale zovuta kupuma bwino. "Zimakhala chizolowezi ndipo chifukwa ndi mpweya wochepa kwambiri, zimadyetsa kuyankha kwachifundo-kumenyana kapena kuyankha kwa ndege-kumapangitsa kuti ukhale wopanikizika," akutero. Chifukwa chake, mumapeza zochitika zodetsa nkhawa kuchokera pachifuwa kupuma. (Yokhudzana: 3 Kuchita Zolimbitsa Thupi Pothana ndi Kupanikizika)

Momwe Mungapumire Belly Moyenera

Kuti muyesere kupuma m'mimba, "muyenera kumvetsetsa momwe mungapumulire mokwanira ndiye kuti pamakhala malo m'mimba kuti chifundikiro ndi mpweya wanu zisunthire," akutero Bar. "Mukakhala othinana ndikugwirizira m'mimba, simulola kuti mpweya uyende."

Kuti mutsimikizire, yesani kuyesa kwakung'ono kuchokera ku Bar: Kokerani m'mimba mwanu msana ndikuyesera kupuma kwambiri. Zindikirani momwe kuliri kovuta? Tsopano pumulani pakati panu ndikuwona kuti ndizosavuta bwanji kudzaza m'mimba mwanu ndi mpweya. Ndiko kumasuka komwe mukufuna kumva mukamapuma m'mimba-ndikuwonetsa ngati zonse zikuchokera pachifuwa.

Kupumira kwa m'mimba ndikosavuta kwambiri: Gona chagada ndikuyika manja pamimba pako, akutero Pete McCall, C.S.C.S., wophunzitsa payekha ku San Diego komanso wolandila All About Fitness podcast. Tengani mpweya wabwino kwambiri, ndipo mukatero, muyenera kumva kuti mimba yanu ikukweza ndikukulitsa. Pamene mukutulutsa mpweya, manja anu ayenera kutsika. Ganizirani za m'mimba mwanu ngati baluni yodzaza ndi mpweya, kenako ndikumasula pang'onopang'ono.

Ngati kupuma mozama ndi kutulutsa mpweya kumakhala kovutirapo kapena kosakhala kwachilengedwe kwa inu, Bar ikukulangizani kuti muyesere kamodzi kapena kawiri patsiku kwa mphindi ziwiri kapena zitatu zokha. Mutha kuyika manja anu pamimba kuti muwonetsetse kuti mukuchita bwino, kapena mungoyang'ana kuti muwonetsetse kuti m'mimba mwanu mukukwera ndi kutsika. Yesetsani kuzichita mukamagwira ntchito ya tsiku ndi tsiku, inunso, akutero Bar, ngati mukusamba, kutsuka mbale, kapena musanagone. (Chifukwa palibe chofanana ndi kupuma pang'ono kuti muchepetse malingaliro anu musanagone!)

Mukakhala mukuchita kwa kanthawi, yambani kusamalira mpweya wanu mukamachita masewera olimbitsa thupi, akutero Bar. Kodi mukuwona ngati mimba yanu ikuyenda? Kodi zimasintha mukamazembera kapena kuthamanga? Kodi mukukumana ndi mphamvu ndi mpweya wanu? Ganizirani mafunso onsewa mukamachita masewera olimbitsa thupi kuti muwone momwe mukupumira. (Njira zopumira zomwe zimathamanga zingathandizenso kuti mailosi akhale osavuta.)

Mutha kupuma m'mimba munthawi zambiri zolimbitsa thupi, kupota mpaka kukweza kwambiri. M'malo mwake, mwina mwawonapo njira yomwe imagwiritsidwa ntchito pakati pa gulu lolemetsa lotchedwa core bracing. "Core bracing kungathandize kukhazikika kwa msana kuti anyamule zolemetsa; umenewo ndi mtundu wa kupuma kwa mimba chifukwa cha mpweya woyendetsedwa," akutero McCall. Kuti muchite bwino, yesetsani kugwiritsa ntchito njirayi musananyamule katundu wolemera kwambiri: Tengani mpweya waukulu, mugwireni, kenako tulutsani mwamphamvu. Panthawi yokweza (monga squat, bench press, kapena deadlift), mumakoka mpweya, kuugwira mkati mwa gawo la eccentric (kapena kutsika), kenaka mutulutse mpweya uku mukukankhira pamwamba. (Pitilizani kuwerenga: Njira Zapadera Zopumira Zomwe Mungagwiritsire Ntchito Panthawi Yolimbitsa Thupi Iliyonse)

Ubwino Wopumira M'mimba Panthawi Yolimbitsa Thupi

Mukugwiritsa ntchito minofu yeniyeni-ndipo yomwe imathandizira kukonza bata, atero a McCall. "Anthu sazindikira kuti chifundacho ndichofunika kwambiri pakukhazikika kwa msana," akutero. "Mukamapuma kuchokera m'mimba, mumapuma kuchokera m'mimba, zomwe zikutanthauza kuti mulimbitsa minofu yomwe imakhazikika msana." Mukamachita kupuma modutsa mwa kuchita masewera olimbitsa thupi ngati squats, lat pulldown, kapena zina zilizonse, muyenera kumverera kuti msana wanu ukhazikika mwa kuyenda. Ndipo ndicho phindu lalikulu la kupuma kwamimba: Kungakuthandizeni kuphunzira kugwirizanitsa pakati pazochitika zilizonse.

Komanso, kupuma kuchokera m'mimba kumalola mpweya wochulukirapo kudutsa m'thupi, zomwe zikutanthauza kuti minofu yanu ili ndi mpweya wambiri kuti mupitilize kuphwanya mphamvu zamagetsi kapena kugonjetsa nthawi yothamanga. "Mukapuma pachifuwa, mukuyesera kudzaza mapapu kuchokera pamwamba mpaka pansi," akufotokoza McCall. "Kupuma kuchokera mu diaphragm kumakoka mpweya, ndikudzaza kuchokera pansi ndikukhala ndi mpweya wambiri." Izi sizofunikira kokha kuti mukhale ndi mphamvu zambiri pakulimbitsa thupi kwanu, komanso tsiku lonse. Kupuma kwakukulu kwamimba kumakupangitsani kuti mukhale ogalamuka, atero a McCall.

Ndi mpweya wochuluka mthupi lanu lonse mumatha kugwira ntchito molimbika popanga masewera olimbitsa thupi. "Kupuma kwa m'mimba kumathandizira kuti thupi lizitha kupilira kulimbitsa thupi chifukwa mumalandira mpweya wochulukirapo, womwe umachepetsa kupuma kwanu ndikuthandizani kuti muchepetse mphamvu," akutero Bar. (Yesaninso njira zina zothandizidwa ndi sayansi kuti muchepetse kutopa kolimbitsa thupi.)

Kuphatikiza apo, kuyeserera kupuma m'mimba kwakanthawi - makamaka ngati mumayang'ana kuwerengera zopumira ndi zotulutsa kuti muzipange, monga Bar akuwonetsera - zitha kuthandizira pakuchepetsa nkhawa komanso mphindi zamtendere (kapena, nenani , mukamachira ndi ma burpees). "Imawongolera dongosolo lanu moyenera," akutero Bar, kutanthauza kuti zimakutengerani kutali ndi nkhondo kapena kuthawa ndikukhala chete, osakhazikika. Nenani za njira yabwino yochira-komanso njira yabwino yopezera malingaliro ndi thupi.

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