Olona qeqesho luphefumlayo lwabaQalayo

Umxholo

• Impumlo xa kuthelekiswa nomlomo wokuphefumla
• Inkosi yeBelly Ukuphefumla
• Landela umkhondo wakho
• Misela umzekelo
• Uphengululo lwe

Ukubaleka ngumdlalo olula ukuqala. Ilayisi nje kwipere yezihlangu kwaye ubethe i-pavement, akunjalo? Kodwa njengoko nawuphi na umgijimi oza kukuqala ekuxelela, ukhawuleza uqaphele ukuba ukuphefumla kwakho kunefuthe elikhulu kwimpumelelo yembaleki yakho njengokuhamba kwakho okanye isitrayiti sonyawo.

"Ukuphefumla kwakho kuzisa ioksijini kwimisipha esebenzayo, kwaye ukungaphefumli kakuhle kungakhokelela kwiingxaki ekunyamezeleni nasekusebenzeni," utshilo uBrian Eckenrode, D.P.T., unjingalwazi oncedisayo kunyango lomzimba kwiYunivesithi yaseArcadia kunye nomququzeleli weklinikhi yabo yokulimala. Iipateni zokuphefumla zenziwa zodwa, wongeze watsho, ke kungathatha uvavanyo kunye nempazamo ukufumana eyona ikulungeleyo.

Kubalulekile ukuba uqaphele ukuba ukuba ayophukanga kusenokwenzeka ukuba akukho sidingo sikhulu sokuyilungisa. Nangona kunjalo, ukuba usokola nokuphefumla kwakho ngelixa ubaleka okanye uqhele ukwenzakala, ukuzama ipateni yakho yokuphefumla kufanelekile ukuyijonga. Ekubeni ukuphefumla okufanelekileyo kuphucula uqoqosho lwakho olusebenzayo-amandla athathayo ukuqhuba le mithambo inokuba sisitshixo sokwandisa unyamezelo lwakho kunye nesantya sakho, u-Eckenrode uyacacisa. (Eyeleleneyo: Kutheni zonke iimbaleki zidinga uQeqesho loLingano kunye noZinzo)

Impumlo xa kuthelekiswa nomlomo wokuphefumla

Masenze into ibe nye: Xa kufikwa ekuphefumleni iimbaleki, akukho ndlela "ilungileyo", utshilo u-Eckenrode. Unokukhetha ukuphefumla ngeempumlo okanye ngomlomo wakho (okanye ukudityaniswa kwezi zimbini). Kodwa ngokuqhelekileyo xa ubaleka, ukuphefumla ngeempumlo kulungele ukufudumala kunye nokupholisa phantsi kuba uzisa umoya ngesantya esincinci, nto leyo ekunyanzela ukuba ucothise isantya sakho kwaye uzole. Kwelinye icala, ukuphefumla ngomlomo wakho kunokukhethwa kukuzilolonga okanye ugqatso kuba ungenisa umoya omninzi ngendlela esebenzayo.

Inkosi yeBelly Ukuphefumla

Iimbaleki eziphefumlayo esifubeni azisebenzisi kakuhle idyaphragm yazo ukunceda ukuzinzisa umqolo, onokuthi ukhokelele kwimicimbi esezantsi, utshilo u-Eckenrode. Kunokuba nzima ukugcina ukuphefumla okufanelekileyo ngelixa usebenza, ke qalisa ukuziqhelanisa ngaphambi kokuba uthathe isigqibo sokubetha indlela. Thetha caba ngomqolo, ngesandla esinye esifubeni kwaye esinye esiswini sakho. Thatha kancinci, uphefumle nzulu kwaye ubone ukuba leliphi ilungu lomzimba wakho elinyukayo xa uphefumla. Ufuna ukutshintshela ekuphefumlweni kwesisu sakho kunye ne-diaphragm yakho iphakama xa uphefumla kwaye wehlisa xa uphuma. Ukuphefumla kwe-Belly, okwaziwa ngokuba kukuphefumla kwe-alligator, kuvumela imiphunga yakho ukuba ingene kwi-oksijini engakumbi ngokuphefumla, utshilo u-Eckenrode. Zama lo msebenzi ungqengqile, emva koko uhlale, ume, kwaye ekugqibeleni ube neentshukumo eziguqukayo. Xa uphefumla kwi-diaphragm uzinzisa umbindi wakho, umqolo, kunye nomgangatho we-pelvic ngokunjalo. Nceda umzimba wakho ukuba ubuyele ngokukhawuleza ekuphefumleni esiswini ngokujonga ngaphakathi ngexesha loqeqesho lobunzima obufana ne-squats kunye neeplanga. Amalunge anganceda kakhulu xa uzama ukuphefumla kwesisu. Kuba usenza umlenze omnye ngexesha, ikuvumela ukuba ulingise ukubaleka apho utshintsha khona ukubetha kweenyawo.

Nje ukuba utshintshele kwindlela yokuphefumla esiswini, qala ngokubandakanya imithambo eyongezelelekileyo kumbindi wakho. Lala ngomqolo ngemilenze yakho kwindawo engama-90-90 (ihips kuma-90 degrees, amadolo kwi-90 degrees), uze ugxile ekuphefumlweni kwesisu ngelixa unciphisa umlenze omnye phantsi. Buyela kwindawo yokuqala kwaye utshintshe imilenze. Injongo yalo msebenzi kukugcina isiqu sakho sizinzile kwaye usebenzise i-diaphragm yakho ukulawula ukuphefumla kwakho. Ungaqhubela phambili ekutshintsheni ingalo kunye nemilenze yokuma kwindawo enye. (Idibeneyo: Uyichaza njani i-Gait yakho yokuSebenza-kwaye Kutheni kubalulekile?

Landela umkhondo wakho

Nje ukuba ukwazi ukuphefumla isisu ngexesha lokufudumeza okunamandla, ungaqala ukukubandakanya kwimbaleki yakho.U-Eckenrode ucebisa ngokuqala ngamandla okulandela umkhondo kunokuba ubenokwakha amandla e-mileage ekuphefumlweni kwakho okuya kuthi kwandise unyamezelo lwakho. Cwangcisa iindawo zokujonga (njengayo yonke imizuzu embalwa okanye xa ubambekile kwizibane zokumisa) ukuba uqaphele apho uphefumla khona. Ukuba isifuba sakho siyenyuka, kufuneka ulungelelanise ukuphefumla kwesisu ngelixa ushukuma. Kubalulekile ukuqaphela ukuba ukuma kwakho kunokuchaphazela ukuphefumla kwakho. Ukubaleka ngokuthe tye kuya kubeka i-diaphragm yakho kwindawo engcono yokuhlala uzinzile kwaye ungenise umoya ke qiniseka ukuba uhlala uqaphela indlela efanelekileyo yokubaleka. Okukhona uqhubeka nokuziqhelanisa nale mithambo, inkqubo iya kuba nobuchule ngakumbi. (Idibeneyo: Uyichaza njani i-Gait yakho yokuSebenza-kwaye Kutheni kubalulekile?

Misela umzekelo

Ngokufana nempumlo ngokuchasene nokuphefumla ngomlomo, akukho sayizi ilingana nayo yonke ipateni yokuphefumla ngelixa ubaleka, utshilo u-Eckenrode. Abanye abantu baya kufumana i-2: 2 ipateni (amanyathelo amabini aphefumlayo, amanyathelo amabini okuphefumla) angcono, ngelixa abanye bekhetha ukuphefumla, okanye ukungaqhelekanga, ukuphefumla (amanyathelo amathathu aphefumlayo, amanyathelo amabini aphuma). Ipateni yakho yokuphefumla nayo iyakutshintsha ngamandla weembaleki zakho. Kodwa njengoko uphucula ukusebenza kwakho, umzimba wakho uya kuba nakho ukugcina imikhwa yakho.

Indawo elungileyo yokuqalisa kukunye no-2:2 (okanye 3:3) ukuphefumlela ukubaleka lula kunye no-1:1 ngokutyhala isantya sakho kwimithambo nakwimidyarho. 3: 2 ukuphefumla kubangela ukuba uphefumle kuqhankqalazo lonyawo olwahlukileyo (ekhohlo, emva koko, ekunene, emva koko, njl. njl.), apho ezinye iimbaleki zifumene impumelelo yokunciphisa imithungo yecala okanye xa zisokola kunye nokulimala kokulayisha okungafaniyo okuhambelana nokuphefumla kunye nokukhupha umoya. kwicala elinye lomzimba.

U-Eckenrode ucebisa ukuba ungatshintshi indlela ophefumla ngayo ngelixa uqeqeshela ugqatso kodwa endaweni yokuzama ngexesha lonyaka ongekhoyo. (Related: I-5 yeempazamo eziqhelekileyo zeMbaleki Ezenza NgoSuku LoMdyarho) Kwakhona, qalisa ngokuziqhelanisa nendlela yakho yokuphefumla entsha ulele phantsi, uze ume, uhambe, kwaye ekugqibeleni ngelixa ubaleka. Nje ukuba ukwazi ukuphefumla isisu kwaye ufumane ipateni yokuphefumla ekusebenzela, uya kufumanisa ukubaleka ngenene kunokuba lula njengokubeka unyawo olunye phambi kolunye.

Uphengululo lwe