Kupuma ndi chinthu chachibadwa kwa ife, sichoncho? Tonsefe timapuma nthawi zonse kuti tipulumuke. Koma kodi mukudziwa kuti kutenga nthawi pang'ono, mwanzeru, komanso moyenera kupuma kungakhale ndi ubwino waukulu pa thanzi lanu? Zingakuthandizeni makamaka kuthana ndi zinthu monga kupsinjika maganizo, nkhawa , ndi kuvutika maganizo. Chifukwa chake lero, tiyeni tikambirane za masewera olimbitsa thupi atatu osavuta kupuma omwe mungachite kunyumba, muofesi, kapena ngakhale mukuyenda pa basi.
N’chifukwa chiyani kuchita masewera olimbitsa thupi kumeneku n’kofunika kwambiri?
Mwachidule, pali mgwirizano waukulu pakati pa kupuma kwathu ndi bata lathu la maganizo. Kodi munayamba mwazindikirapo kuti mukakhala ndi nkhawa pang'ono kapena mantha, kupuma kwanu kumakhala kofulumira komanso kocheperako? Timatcha "kupuma pachifuwa". Izi zikutanthauza kuti, kupuma kuchokera pachifuwa chokha. Izi zikutanthauza kuti thupi sililandira mpweya wokwanira ndipo dongosolo la thupi la "nkhondo kapena kuthawa" limalimbikitsidwa.
Koma tikamapuma mwanzeru, mozama, komanso pang'onopang'ono, dongosolo lotonthoza la thupi lathu limayamba kugwira ntchito. Izi zimachepetsa kugunda kwa mtima wathu, zimawongolera kuthamanga kwa magazi athu, zimamasula minofu yathu, ndipo zimatipangitsa kumva bwino. Chifukwa chake, kuchita masewera olimbitsa thupi kumeneku ndi chida champhamvu chobwezeretsa ulamuliro wa malingaliro athu.
Njira 1: Kupuma Movutikira Pakamwa
Iyi ndi njira yosavuta komanso yosavuta yoyambira kuchita masewera olimbitsa thupi awa. Chofunika kwambiri ndi ichi ndikulamulira kupuma kwanu. Kuchita izi kumathandiza kutulutsa mpweya wakale womwe umatsekeka m'mapapo ndikusunga njira zopumira kwa nthawi yayitali. Izi zimapangitsa kupuma kukhala kosavuta komanso kopepuka.
Taganizirani ngati kuzimitsa kapu yotentha ya tiyi, kapena kuzimitsa kandulo. Muyenera kuyimitsa milomo yanu mofanana.
Tiyeni tiwone momwe tingachitire izi pang'onopang'ono.
| Masitepe | Zoyenera kuchita |
|---|---|
| Gawo 1 | Choyamba, masulani minofu ya nkhope yanu, khosi, ndi mapewa, ndipo khalani kapena imirirani bwino. |
| Gawo 2 | Tsopano pumirani pang'onopang'ono kudzera mu mphuno yanu. |
| Gawo 3 | Ikani milomo yanu m'bwalo laling'ono, ngati kuti mukufuna kuzimitsa kandulo. |
| Gawo 4 | Tsopano tulutsani mpweya pang'onopang'ono kudzera m'milomo yodzaza. Chofunika ndichakuti mutenge nthawi yayitali kuti mutulutse mpweya kuposa momwe munaupezera. Musakakamize mpweya kutuluka, lolani kuti utuluke mwachibadwa. |
Mungathe kuchita masewera olimbitsa thupi awa nthawi iliyonse mukavutika kupuma kapena mukatopa. Mukachita masewera olimbitsa thupi kangapo patsiku, kudzakhala kupuma kwanu kwachizolowezi.
Njira 2: Kupuma Mofulumira
Mu izi, tikuyang'ana kwambiri momwe timapumira kangati komanso mwachangu. Pazochitika monga nkhawa ndi kupsinjika maganizo, kuthamanga kwa mpweya wathu kumawonjezeka popanda ife kuzindikira. M'mawu azachipatala, timatcha izi "Hyperventilation". Chifukwa chake, polamulira bwino kuthamanga kwa mpweya wathu, titha kuchepetsa zizindikiro zambiri zakuthupi zomwe zimayambitsidwa ndi kupsinjika maganizo.
Izi ndi zovuta pang'ono kuposa njira yakale. Apa timalamulira nthawi yomwe timapuma ndi kutuluka powerenga.
Pali mitundu ingapo ya njira iyi. "Square Breathing" ndi " 4-7-8 Breathing " ndi awiri mwa otchuka kwambiri.
| Masitepe | Umu ndi momwe mungachitire |
|---|---|
| Gawo 1 | Choyamba, tulutsani mpweya wochuluka momwe mungathere kuchokera m'mapapu anu, koma osati kwambiri moti simukumva bwino. |
| Gawo 2 | Tsopano, pamene mukuwerengera mpaka anayi m'maganizo mwanu, puma pang'onopang'ono kudzera mu mphuno mwanu. Mutha kuwerenga pa liwiro lililonse lomwe mukufuna. Pumirani mpaka mapapu anu adzaza. |
| Gawo 3 | Tsopano sungani mpweya wanu. Mukuchita "Square Breathing" ndikusunga mpweya wanu kwa kasanu ndi kamodzi . Mukuchita "4-7-8 Breathing" ndikusunga mpweya wanu kwa kasanu ndi kawiri . Sungani kuwerengerako pa liwiro lomwelo. |
| Gawo 4 | Tsopano tulutsani mpweya. "Square Breathing" ndi pamene mutulutsa mpweya pang'onopang'ono mukuwerenga mpaka 4. "4-7-8 Breathing" ndi pamene mutulutsa mpweya pang'onopang'ono mukuwerenga mpaka 8. Tsukani mpweya wonse m'mapapu anu panthawiyi. |
| Gawo 5 (Kupuma Mozungulira Kokha) | Ngati mukuchita "Square Breathing", mutatha kutulutsa mpweya, sungani mpweya wanu kwa ola limodzi osapumanso. Kenako yambaninso pa sitepe yachiwiri. |
Bwerezani izi kangapo mpaka mutamva bata. Zingatenge nthawi kuti mupeze liwiro loyenera lowerengera, ndipo palibe vuto. Pakapita nthawi, mudzatha kuwerenga pang'onopang'ono ndikukhazika mtima pansi maganizo anu.
Njira 3: Kupuma m'mimba / diaphragmatic
Timatchanso izi kuti `(Kupuma Movutikira)`. Chifukwa chake ndi chakuti minofu yathu ya diaphragm imagwira ntchito mu njirayi. Njirayi imaphatikizapo kupuma pang'onopang'ono komanso mozama ndikulowetsa mpweya wambiri m'thupi. Monga tanenera kale, tikakhala ndi nkhawa komanso nkhawa, timakonda kupuma pang'ono, kuchokera pachifuwa chathu chokha.
Koma mukamachita izi "kupuma m'mimba," mapapu anu amatambasuka mpaka pansi ndikulandira mpweya wambiri. Izi sizimangochotsa kumverera "kosowa mpweya," komanso zimathandiza kuchepetsa zizindikiro zakuthupi za kupsinjika maganizo.
Kodi mungachite bwanji izi?
- Gawo 1:Khalani molunjika pampando, imani bwino, kapena gonani pansi. Ikani dzanja limodzi pachifuwa chanu ndi lina pamimba panu.
- Gawo 2: Tsopano pumirani pang'onopang'ono kudzera mu mphuno mwanu. Koma musalole dzanja lomwe lili pachifuwa panu kusuntha choncho . M'malo mwake, pumirani kuti mimba yanu ibwere patsogolo, kuti mimba yanu ikule. Muyenera kumva dzanja lomwe lili pansi pa mimba yanu likukwera mmwamba.
- Gawo 3: Tsopano tulutsani mpweya kudzera pakamwa panu. Mudzamvanso dzanja pansi pa mimba yanu likugwa pansi.
Poyamba, mungamve ngati muli ndi mutu wopepuka chifukwa simunazolowere kupuma mozama chonchi. Izi ndi zachilendo. Ngati izi zitachitika, pumirani bwino kwa kanthawi ndipo khalani chete mpaka kumvako kutatha. Tengani nthawi kuti muzolowere izi.
Chofunika kwambiri ndichakuti maseŵera olimbitsa thupi amodzi kapena angapo awa akhale gawo la zochita zanu za tsiku ndi tsiku. Mukapatula mphindi 5 mpaka 10 patsiku kuti muzichita zinthuzi, maganizo ndi thupi lanu lidzakhala lokonzeka kuthana ndi kupsinjika maganizo ndi kupsinjika maganizo nthawi iliyonse ikabuka.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi popuma ndi njira yosavuta komanso yamphamvu kwambiri yothanirana ndi nkhawa ndi nkhawa .
- Poyamba, yambani ndi chinthu chosavuta monga kupuma movutikira pakamwa .
- Yesetsani izi mukakhala bata ndipo mulibe nkhawa iliyonse. Mukatero zidzakhala zosavuta kuzigwiritsa ntchito pakagwa ngozi.
- Ndi zachilendo kumva chizungulire poyamba mukuchita masewera olimbitsa thupi a "kupuma m'mimba". Ngati zimenezo zitachitika, pumulani pang'ono.
- Ngakhale kuti izi ndi masewera olimbitsa thupi osavuta, ngati nkhawa yanu kapena kupsinjika maganizo kwanu kuli kwakukulu, lankhulani ndi dokotala wanu za izi.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu