Shin kana so ka zama siriri? Yi amfani dace numfashi ga nauyi asara. Da farko matakai don wani kyakkyawan adadi

Duk da yawan data kasance abun da ake ci da kuma tsarin da taimakawa wajen Weight Loss, nauyi riba ba ya so ya bar wa iyayengijinsu. Me ya sa? Bari mu bar kau da kai da lokuta na Luma sunã mãsu kasãla, wanda ake kokarin outsmart kansu (misali, bayan shida a wani hali ba za a iya ci abinci, da kuma bayan bakwai, ya saci - don Allah), don haka personas zargi kawai da kansu. Bari mu magana game da wadanda suma (wanda ya sani, watakila kana kawai daya daga cikinsu) wanda, duk da dukan} o} arin da himma, ba zai iya rabu da mu da karin kilo.

Kila dalilin wani m fama da kiba da ke cikin rashin oxygen. Mafi yawan mutane amfani da wani m kirji numfashi, wanda ba zai iya gamsar da jiki. Yana dauke daidai diaphragmatic numfashi, kawai numfashi saboda wani jariri, shi ne hanyar numfashi mafi amfani. Lokacin da diaphragmatic numfashi rayayye ta yin amfani da murdede bangare raba da kirji da ciki sassan. Inspiratory diaphragm tightens, straightens da kuma Firaministan gefuna, da kuma na ciki tsokoki siga da kuma kumbura kamar wani inflatable ball. Tun da girma na cikin huhu ƙaruwa, don haka da mutum ne iya numfashi mafi oxygen. A cikin exhale da diaphragm hūta da bends, da kuma na ciki tsokoki siga da kuma "fãta" a cikin hakarkarinsa, huhu iya aiki ƙwarai rage, yin shi da sauki zama kebe daga carbon dioxide.

Lokacin da numfashi a cikin wannan hanya na jiki (musamman, da numfashi tsarin) yana aiki a cike iya aiki, da kuma saboda haka nauyi asara tsari ba dauki dogon.

Yadda numfashi daidai ga nauyi asara?

Lokacin da oxygen shiga jiki a cikin iyaka yawa, makamashi iya ba za a saki a cikin babban adadin, ya kuma inganta wannan bangare wanda ba a da hannu a cikin hadawan abu da iskar shaka na glucose da kuma ta stock (mai), shi za a sāke cikin kitse. Saboda haka, ya yi rashin nauyi, kana bukatar ka ba jikinka kamar yadda zai yiwu na oxygen.

Yadda za a yi da shi? By yin anaerobic motsa jiki. Duk da haka, a lokacin aiki jiki exertion mai hadawan abu da iskar shaka zai faru ne kawai bayan minti 30 daga farkon horo, da kuma muddin makamashi reserves yi amfani da glucose daga hanta.

Saboda haka shi ne mafi alhẽri koyi diaphragmatic numfashi m, wanda zai saturate jiki da oxygen. A diaphragmatic numfashi, da yawa dangane da kiwon lafiya da al'adu da kuma harkokin kiwon lafiya. Alal misali, shi diaphragmatic numfashi underlies na kowa a zamanin yau an Hadakar tsarin for dawo da na jiki da kuma ta oxygen jikewa kamar yadda Bodyflex.

Bisa ga dokoki Bodyflex don samun matsakaicin sakamako na motsa jiki (watau, rasa nauyi da kuma yin jiki m), shi wajibi ne don Master da dabara na numfashi biyar-mataki.

1. exhale ta bakin.

2. A sauri numfashin ta hanci.

3. Mai ĩkon yi cikakken exhale ta bakin.

4. Rike ka numfashi.

5. Huta da a kwantar da hankula numfashi.

Da farko fara gudanar da aiki numfashi darussan na yoga. A zamaninmu, wannan shi ne wani tsanani Baya ga lodi a lokacin aerobics. Dabaru domin daidai numfashi iya bambanta da ɗan dangane da takamaiman tsarin (Bodyflex, yoga, oksisayz, numfashi bada Strelnikovoj et al.), Amma duk da su nufin a iyakar oxygen jikewa, wanda ya auku anta wa mai kona tsari.

Proper numfashi ga nauyi asara. Koyo da key maki

Wasa wasanni ne a kan exhalation kokarin da numfashin - a lokacin shakatawa.

Babu wani hali da ya kamata ka rike ka numfashi ta hanyar karfi.

A lokacin da ka motsa jiki ba su da bukatar kawo su, don dizziness, a lokacin da na farko bayyanar cututtuka na malaise wajibi ne a dakatar da kaya da kuma bincika su kuskure.

Tafiyar da numfashi bada to rasa nauyi da kuke bukata a kan komai a ciki.

Don fara amfani da mafi sauki bada, da miƙa mulki ga hadaddun darussan da za'ayi a hankali.

Alal misali, cikin sauki dabara aka dauke su a maimaita da tsarkakewa numfashi. Ya kunshi a dauke da fitar da wadannan darussan:

• sau uku a rana aka yi 10 hawan keke na sake numfashi (a kan hudu kirga numfasa + a kan hudu asusun rike da kuka numfashin + a kan hudu kirga a kwantar da hankula exhalation). M da ake bukata: darasi an yi a bude iska.
• sau uku a rana aka yi a tsarkakewa numfashi. Shi ne m zuwa baya daya, fãce exhalation: tare da iska karfi exhaled ta hanyar da tam matsa lebe a cikin kananan rabo.

Proper numfashi ga nauyi asara. Kawar da illa

Ba lallai ba ne gudanar da aiki da numfashi bada hawan jinni da marasa lafiya, mata masu juna biyu, wadanda fama koda duwatsu da kuma gallstones, wanda da matsaloli tare da kashin baya. Har ila yau, ba su yi amfani numfashi bada aiki da matasa da yara da kuma tsofaffi, idan akwai wani likita shawarwari.

Proper numfashi ga nauyi asara. sauki don horar

Wadannan darussan ne quite tasiri, dace kisa da su zai shirya ka don ƙarin hadaddun bada kunshe a sake zagayowar na wani musamman kiwon lafiya-inganta dabarun (kamar yoga ko Bodyflex). A halin yanzu, mun koyi dace numfashi, wanda shi ne mataki na farko a kan hanyar zuwa wani siriri adadi da kuma lafiya jiki.

Saboda haka, kwance a kan baya, sa littafin ne ba nauyi sosai a kan ciki. Make wani m numfashi, exhale, kokarin kamar yadda zai yiwu a share huhu da iska, wanda kuma tafiyar da ciki tsokoki: tara a cikin ciki da kuma jin yadda shi kulake da kashin baya. A cikin wannan littafin ya zama kamar ma ga kasa a ciki. Sharply inhaled ta hanci, matsakaicin cika your huhu da iska da kuma cika ciki. A cikin wannan littafin zai tafi up. Sharply exhale da kuma ja da ciki. Maimaita wannan darasi sau biyar ko shida. Za ka iya jin kadan m, shi ke nan lafiya: jiki ne tare da cikakken oxygen (!); Yana kuma dauke da wata al'ada so ka share masa makogwaro: m gamsai a cikin huhu fito.

A kan hanyar zuwa aiki, yayin da a kai, shi ne zai yiwu a yi numfashi motsa jiki square. Ga kowane hudu asusun yi mai zurfi numfashi - rike da kuka numfashin - numfasawa waje - numfashin-Holding. Da motsa jiki ya kamata a kalla minti uku. Yana sosai yadda ya kamata a karkashin danniya da kuma juyayi tashin hankali.

Wani muhimmin batu ga girma bakin ciki mutum - da tambaya dace abinci mai gina jiki. Bugu da ƙari, jigon wannan tsari ba sosai da yin amfani da kawai lafiya abinci, amma a daidai rabbai sunadarai, fats da kuma carbohydrates. A general, manufa ga ci gaba a menu (tare da taimakon wani likita) da kuma bi shi kowace rana. Dauki kan makamai girke-girke abinci mai gina jiki ga nauyi asara (yana da wani topic for wani labarin, don haka ambaci shi a shigewar), jita-jita shirya bisa ga girke-girke haka, la'akari da bukatun slimming jiki, kuma su ne saboda haka wani kashi cewa accelerates kan aiwatar da nemowa da ake so jituwa.

Proper numfashi ga nauyi asara - manyan nasarori. Amma kar ka manta game da daidaita cin abincin nasu, kuma wani aiki motsa jiki. Kawai a cikin wannan hanya na iya kai adadi a cikin tsari, da kuma, ba ko kadan, to normalize aiki na gabobin da kuma tsarin a cikin jiki.