Ukuphefumla ugijima

Ukuze ukugcina umzimba wakhe imilo, ukuze umzimba bekusoloko slim yaye besempilweni, kufuneka uye ngokunkcunkca. It ikuvumela ukuba usebenzise amaqela kwezihlunu ezinkulu kwaye kuqinise inkqubo yokujikeleza kwegazi, ivuselele ukutya, imiphumo eyingenelo kwinkqubo yokwetyisa, kuyanceda Akothusi ukufumanisa igazi kunye ioksijini, iphucula intsebenzo kunye nokunyamezela.

Indlela ukuphefumla kakuhle ngoxa ibaleka?

Ngoxa ukubaleka, inkqubo Cardio nemithambo ufakwa noxinzelelo ngokugqithiseleyo, kwaye ngenxa yoko kukho nokubamba-bamba umphefumlo. Yiloo nto abantu abaninzi bafuna iingcebiso ukuphefumla ngokuchanekileyo. Inkqubo nokuphefumla ebantwini kunokwahluka kakhulu, kodwa zikhona ezinye imithetho jikelele. Phambi kokusebenza ngokuqinisekileyo kufuneka wolule izihlunu zakho uze wenze ukuphefumla Amazing. Nceda squats, nokujikeleza uphendule, umntla. Kulo mzekelo, kufuneka uphefumlela xa esifubeni sele zixinaniswe, kunye nokukhupha - xa yanda.

Umoya xa ebaleka ukuya kulawulo, kuba kungenjalo ungaqala yayiminxa. Xa nokubaleka kudala kusilela amandla, umzimba akukho elide ioksijini ngokwaneleyo. Kwimeko ukuphefumla ezingachanekanga ekhawulezayo izinga lentliziyo kunye kuvela uxinezeleko.

Xa ugqatso imigama emide kufuneka sihlale ukuphefumla de ekugqibeleni. Kufuneka siphefumle ngokuzolileyo ngokulinganayo, kunye nogxininiso kwi siphefumla. Ngokuqhelekileyo, xa umntu zikarhulumente eziqhelekileyo isebenzisa ukuphefumla thoracic, apho umzimba kuyidla isixa ubuncinane umgudu. Kulo mzekelo, umoya ujikeleziswe kuphela inxalenye engentla emiphungeni.

Oxygen lokugaya kwenzeka kakhulu ngokufanelekileyo ezantsi emiphungeni. Kungenxa yoko le nto ukuphefumla ngexesha ukubaleka kungcono lwenziwa ngoncedo uvalo okanye osesiswini. Ukuze wenze oku, uphefumlela ngaphakathi kunye nokukhupha kufuneka enesingqi, ngelinye rhoqo. Iiplastiki ezahlukeneyo, umzekelo, onke amanyathelo-2 okanye ezi-3. Kuyimfuneko ukuba ukhethe isingqisho ekunene ngokwakho. Kufuneka kwakhona ukulawula nangokuhamba ngokubaleka, ukugcina amandla lengubo lokugqibela.

Ukuphefumla ngelixa nokubaleka kungenziwa ngeendlela ezilandelayo:

• uphefumlela-niwukhuphe emlonyeni;
• uphefumlela-niwukhuphe impumlo;
• umlomo wakho kunye nokukhupha impumlo;
• umoya impumlo, kunye nokukhupha ngomlomo wakho.

Wonke ukhetha ngokuba yena ndlela elibalayo kakhulu lula. Noko ke, nokuphefumla Kuyancomeka ukwenza xa ibaleka impumlo. Emva koko ukudinwa kwenzeka kamva. Unako kwakhona ukuphefumla ngokusebenzisa impumlo, umlomo kunye nokukhupha umphefumlo. Kananjalo ukhetho elungileyo. Khumbula ukuba xa isebenza ngcono kunokuba ukuvula umlomo wakho, kuba kungenjalo ukuphefumla kunzima.

Ngexesha uhlanga kufuneka ucinge ukubetha kwentliziyo. Desirably, oku kule ngcaciso imfutshane yabo ku-120 ukuya ibetha 150. Kungenjalo, iinzuzo ukubaleka ngenkankulu kubangenisa, kwaye zinokude yingozi. Izinga Heart kufuneka kwakhona imizuzu eli-10 Ukuba ayiwenzi, oko kuthetha ukuba umthwalo inkulu, kufuneka lincitshiswe. Iimbaleki ukulandelela umsebenzi entliziyweni intliziyo rate, ukuzuza izinga intliziyo ngenxa run. Kusenokwenzeka kwakhona ziquka ezinye iimpawu ezongezelelweyo. Umzekelo, GPS yokukhangela, besebenzisa apho kunokwenzeka ukumisela indawo, kananjalo isantya ebaleka.