Karsh darussan: gymnastics. numfashi m

The yaro a lokacin haihuwa, notifies waje duniya da murya da ƙarfi, wanda yana tare da na farko numfashi. Duk wanda numfasawa cikin rayuwa. Mutuwa, ya sa ya karshe numfashi. Shi ne ya kamata a lura da cewa ta hanyar koyon numfashi daidai, mutumin ne gaba daya free daga ailments, nauyi asara, tsiraru da tabbatar da al'ada aiki na jiki.

Akwai da dama daga zurfin numfashi bada, kamar Qi Gong, yoga, Buteyko da sauransu. Amfani da cewa, za mu iya qualitatively canza rayuwarsu.

yoga

Wannan koyaswar, wadda aka nufin bunkasa mutum da ikon sarrafa da kansa jiki, na ruhaniya da kuma ta jiki sojojin. Karsh darussan a kan ci gaban da hanyar na yoga kira Pranayama. Wannan hanya koyar da gudanar da dukan rai-da makamashi mutum.

Wannan dabara ne m numfashi tonawa da kuma huhu iska. Kamawa wani mutum inganta metabolism, kara rigakafi, mayar da jijiyoyi da kuma rage jini. Yoga zai cika da jiki da makamashi, da kuma bayar da jituwa da sikẽli.

A darussan za a sanar da yadda numfashi ga jiki ta tsokoki da jini zuwa saturate da oxygen.

ujjayi

Wannan hanya ya nuna cewa da glottis zai zama dan kadan ajar. A wannan yanayin, akwai wani sakamako pinched iska ball: kada numfashi darussan da wannan hanya, kana bukatar ka tilasta. Idan Ujjayi kwatanta da sauki numfashi, da iskar gas musayar a cikin farko idan ne karfi saboda da bambanci a matsa lamba na iska taro a cikin huhu exhale da sha taba.

Karsh a lokacin motsa jiki a cikin wannan Hanyar kubutar da makamashi. Bugu da kari, kayyade da hankali kan wasan kwaikwayon da kuma sauti na kansa murya fid da wani mutum daga tunani, kuma wannan shi ne wani kashi na zuzzurfan tunani.

Tare da inhaling da exhaling numfashi Ujjayi jinkirin da zurfin sake zagayowar yana kimanin talatin seconds, kuma synchronously tare da asanas - game da 20 seconds. Shi ne ya kamata a lura da cewa mafari a yoga zai zama da wuya numfashi Ujjayi a lokacin zaman saboda rauni ci gaban tsokoki.

Taimakon da ci gaban Ujjayi

Tashi, sa ƙafafunsa kafada-nisa baya, ka runtse ga hannayensu tare da jiki. Tare da numfashin daga hannuwa sama da kuma a kaikaice da rada zuwa ce: "Yã". A daidai wannan lokaci da ka exhale, runtse da makamai, kuma ka ce "A".

Muna bukatar numfashi warai, kuma sannu a hankali. Shin wannan sau 5, a hankali kawo zuwa goma.

Buteyko darussan

Wannan hanya ta fito a tsakiyar karni na karshe. Ya dogara ne a kan gaskiyar cewa ya canjãwa halitta numfashi. Karsh darussan da nufin rage su zurfin. 152 sani cututtuka ga wanda wannan hanya ne tasiri. Da taimakon wadannan darussan da aka bi da 98% na ailments, ciki har da allergies.

A wani m mutum numfashi girma na 5 lita, a cikin mutane tare da fuka - game da 15 lita - ya ce hyperventilation huhu. A wannan yanayin a lokacin da mai zurfi numfashi na yanzu Hanyar da adadin oxygen dauke a cikin jini ba ya karu da _CO2 abun ciki da aka rage.

A cewar Buteyko numfashi yadda ya kamata - shi ne don kara yawan carbon dioxide a cikin jini. Karsh haka ya zama m, tare da pauses tsakanin breaths.

Buteyko darussan

Karsh a lokacin motsa jiki ya zama kamar haka: shi wajibi ne don hana numfashin kafin fitowan na ji cewa akwai wani iska domin a matsayin dogon wani lokaci. Sa'an nan in hũra m, kananan rabo. Idan akwai wani marmarin zuwa sha taba more iska - maimaita sake.

Next ka bukatar ka daina numfashi a lokacin tafiya zuwa ji na rashin iska. Next, numfashi kuma maimaita sake.

Sa'an nan in hũra shallowly cikin minti uku. Kara hankali har zuwa minti 10.

Da farko bada gabatar da matsaloli bayyana m majiyai, m numfashi, tsoro harin iska rashi, rage ci. Sa'an nan kuma ta fara zama dole ci gaba da numfashi gabobin, da rashin jin daɗi vuya.

numfashi oksisayz

Oksisayz - na musamman da hanya don rashin nauyi, wanda kwanta a tushen sauki darussan domin numfashi. The kirkiro wannan shirin - American Dzhil Dzhonson. Ta gudanar da wannan hanya don magance haddi nauyi.

Amfani da dama, zurfin numfashi ne zai yiwu a guntu yiwu lokacin da za a cimma nauyi asara, amma kuma ya rabu da sagging fata da kuma cellulite. Oksisayz motsa jiki ba tare da m, ba ya bukatar rike da numfashi, da kuma shi riga yana sa babu wani contraindications.

Rasa nauyi tare da taimakon wannan atisayen ne don safarar oxygen zuwa sassa daban-daban na jiki, sabili da haka, tushen da wannan fasaha - da ikon numfashi yadda ya kamata. Yana da muhimmanci mu haskaka da koyar daidai numfashi for 2-3 makonni, ya kawo shi zuwa cikakken automaticity kuma kawai sai ta motsa a kan zuwa ga ainihin motsa jiki.

hudu matakai

Karsh bada su ne kamar haka - sha taba ta hanci, ciki ne inflated a lokaci guda a matsayin ball. Ana sa a gaba da kafafuwa, tsokoki manema ya kamata a annashuwa. Uku kadan wahayi da wani irin ƙarfin lantarki buttock tsokoki da perineum. Exhale ta bakin, folded a cikin wani bututu, da kuma na ciki tsokoki kokarin zana da karankarman ƙirji. Bugu da ari kaifi exhalation zuwa cikakken huhu emptying. A mayar da baya ba tare da dagawa da kafadu.

A babban lokaci na rana domin irin wannan ayyuka za su zama da safe, yayin da a farkon sosai ya zama mai dumi-up, wanda zai šauki wani asali numfashi. Amma wannan shi ne wani tilas yanayin, za ka iya nan da nan za a fara da babban kashi. Oksisayz daukan game da minti 20 a kowace rana da horo a lokaci guda m: sosai da sauri jiki ne siriri kuma Fit.

Oksisayz darussan yi kafin karin kumallo, ko bayan 3 hours bayan da abinci. Bayan da bada kana bukatar ka dena yin amfani da abinci ga wani hour.

Yana da muhimmanci a yi kowace rana 30 ko fiye na numfashi aukuwa. Idan darussan suna da za'ayi ta farko a daya shugabanci, sa'an nan kuma wani, to, shi ne 2 numfashi jerin.

Shi ne ya kamata a lura da cewa tsawon lokacin da ka yi gymnastics, don haka da sakamako zai zama dogon lokaci, kamar yadda oksisayz yana tarawa Properties.

Qigong

Qigong numfashi bada zo asali daga kasar Sin. Wannan aiki da aka yi amfani da su inganta jiki damar da jikin mutum, kazalika da daidaito da ta sauran yanayin. Irin wannan numfashi tare da jiki aiki da kuma daidaita cin abincin nasu ya sa ya yiwu a cimma nauyi asara domin jiki Kwayoyin suna tare da cikakken oxygen.

Wannan numfashin da ya dace ga kowa da kowa, gameda shekaru da ailments. Japan masana kimiyya sun gano cewa, yin amfani da qigong cimma nauyi asara ne zai yiwu saboda da musamman Properties na motsa jiki da cikakken mayar da juyayi tsarin mutum.

Qigong darussan

Numfashi bada Qigong kunshi 3 main cewa dole ne ka yi a tufafi, ba takura motsi, gaba daya annashuwa.

1. Kwado. Zauna a kan kujera, da kafar locating kafada nisa. Damfara da hannunka a cikin wani dunkulallen hannu, kewaya sauran hannunka. Saka your magincirõri a kan gwiwoyi, budewa da goshi tare da dunkulallen hannu. Idanu rufe da shakata. Sau uku a rana na mintina 15.
2. Kalaman. Ya taimaka karu ji yunwa. Karya a kan dawo. Kafafu lankwasa a dama kwana a gurfãne. Daya hannunsa a kan ciki, da sauran - a kan kirji. A ciki numfashin ne kõma, da thorax ƙaruwa. Exhale - a gaban shugabanci. Don yi 40 sau.
3. Lotus. Don zauna a kan wani low kujera, ya haye ya kafafu a gaban ya ciki. Saka hannuwanku dabino up a kan juna. A baya ne m, dan kadan saukar da kai, idanu rufe. Al'ada numfashin farko minti 5, kana bukatar ka tattara a kan shi. Next fuskantarwa taron - talakawa numfashi, annashuwa numfashi. A gaba minti 10 numfashi a cikin saba hanya, ba lallai ba ne don sarrafa numfashi, shakata.

Dace a aiwatar Qigong na 2 months da horo zai taimaka wajen rage nauyin da 10 kg.

Strelnikova hanyar

Gym fito a matsayin mai magani, ko da yake daga baya ya zama wajibi ga masu kida da duk wadanda ke da hannu a cikin maher. Darasi facilitates dace murya horo, da ma dalilin da ci gaba da kuma yi na wani maher. Har ila yau, amfani da waɗannan darussan wajen samar da jawabin numfashi a yara.

M hali ga wannan ci gaban domin Qigong, Yoga, da Buteyko Hanyar, oksisayz gudu counter ga nuna Strelnikovoj hadaddun. A wannan dakin motsa jiki, da mayar da hankali ne mayar da hankali a kan numfashi, a Bugu da kari, to dabi'a numfashi. Wannan horon da nufin kara iska damar da jikin mutum, game da shi kara ta fahimcin muhimmancin da kuma dawo da aka samu a ciwon huhu. Yoga da nufin a cika exhalation.

A kullum yi na hadaddun kwakwalwa cika tare da oxygen, da ciwon kai gaba daya wuce, qara ikon tuna, kuma awakens kai-tsari daga jikin mutum.

gymnastics bada Strelnikova

A hadaddun duniya. Shi ya dace domin dukan zamanai. Ya kunshi kawai 12 bada. 3 main wadanda su ne: "Ladoshki", "epaulettes", "Pampo". Suna kunshe a duk tsarin da ake nufi domin lura da cututtuka daban-daban, ciki har da ciwon huhu.

1. Dabino. Tsaya a mike, ya matse ya fists wa bel. A inhalation fists synchronously saukar da saukar zuwa bene. Next, koma hannun a kan kugu. Shin sau 12 a kan takwas breaths. Kamar wancan ƙungiyoyi tsakanin tubalan tsayar na 4 da dakika.
2. Epaulettes. Tsaya a mike, tanƙwara magincirõri, ci gaba da buroshi a yankin na kafadu. Shakan m hanci, tare da wannan goga don matsi cikin fists. Hudu breaths - hannayensu saukar for 4 da dakika, bi da hutu - hudu breaths - hutu. Dole ne ka yi shida hawan keke na hudu breaths.
3. Famfo. Tashi, sa ƙafafunsa narrower fiye da kafada, ya sa hannuwanku saukar a kan sãsanninku. Bend tura wani bit, yin m numfashin a karshen motsi, kawo karshen shi tare da gangara. Koma ga asali matsayi. Sa'an nan kuma, tanƙwara kan da kuma numfashi. Zagaye baya. Kada tanƙwara kan Daga kwankwasonsa zuwa ƙasa. Saukar da kai.

Darussan ga jawabin numfashin Strelnikovoj

A sakamakon da daidai magana numfashin an dauki ma'ana irin murya, al'ada girma na magana, kyau kwarai sauti samuwar. Irin wannan darussan bukatar wani mutum zuwa furta kalma kamar yadda ka exhale, da bayar wa a ko'ina exhaled iska, da kalmomin ba shaƙa a yi wahayi zuwa.

Wannan hanya da ake amfani da ci gaban jawabin therapists magana a stutterers yara. The hanyar dogara ne a kan tausa tsoka cewa Lines da sinus iska a cikin zuciyar dan Adam ta amfani da inspiratory iska rafi. A kai da jini ya kwarara ƙaruwa, kuma an yi imani da cewa waraka ga kayan aiki da magana na'ura.