Iindlela ezingaqhelekanga zokwenza uQeqesho lwaMandla zivakale zilula

Umxholo

• Hyperventilate
• Yenza inxolo ethile
• Yenza ubuso obuhlekisayo
• Zithende
• Sebenzisa Ulwimi Lwakho
• Uphengululo lwe

Uqeqesho lwamandla akufuneki lube njalo ngokwenene lula. Yimfihlakalo ebuhlungu-kodwa-eyinyani eqinisekisa ukuba ukuzilolonga kuqhubeka ngokuhambisa iziphumo. Ngokukhawuleza xa ushukuma luqala ukuziva lungaphantsi kobunzima, wongeza ubunzima ngakumbi okanye uzame ukwahluka okutsha (jonga u-3 weeNkohliso zoKunciphisa iSinqe sakho). Kodwa, konke oko akutsho ukuba awukwazi ukwenza impompo yentsimbi ukuziva kulula kunokuba injalo. Kukho iindlela ezininzi ezingaqhelekanga, enyanisweni, ezinokukunceda wenze kanye loo nto. Apha, abahlanu kubo ukuzama ixesha elizayo xa ubetha ubunzima.

Hyperventilate

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Nangona singacebisi ukwenza oku ngelixa sisenza ixesha lokuzilolonga, ukuphefumla okunzima kakhulu ukuya kwinqanaba apho uvakala ngathi unokuba nohlaselo oluncinci lokuphakuzela kunokukunceda ukuzilolonga kwakho. Njani? "Oku kuzisa ioksijini kwizihlunu zakho ukuze ube nefutha yokukhupha i-rep elandelayo okanye ezimbini," kuchaza uHolly Perkins, iNgcali eQinisekisiweyo yaMandla kunye neConditioning kunye nomseki weSizwe saMandla oMfazi. Yicinge njengomoya woMlilo kwiyoga. Ukuba uqala ukuziva udiniwe phakathi kweseti, nqumama; dlulisa kwaye uphefumle ngokukhawuleza ukuphefumla ama-5-6, emva koko ugqibe iseti. Kungcono ukwenza oku xa ushiye enye okanye ezimbini reps, ucebisa uPerkins.

Yenza inxolo ethile

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Ukwenza nje isandi se-grunt kunceda ekwenzeni undoqo wakho, utshilo uPerkins. (Fumanisa iindlela ezi-7 zengxolo ezinokuyichaphazela impilo yakho.) Ngapha koko, uphando luyayixhasa le ndlela: Abaphandi beYunivesithi yaseDrexel bafumanise ukuba izifundo eziye zangxola-okanye zakhala-zakwazi ukusebenzisa amandla xa zicinezela isandla. Nangona indlela esebenza ngayo ingacacanga, abaphandi bakrokrela ukuba inento yokwenza nokuvula umlo okanye impendulo yenqwelomoya, enceda izihlunu ukuba zihlangane ngamandla (kuba uyazi, oko kuya kukunceda ubaleke uhlaselo lwebhere okanye ulahle imoto emntwaneni wakho. , yiyo loo nto kufuneka silwe okanye siphendule ngendiza kwindawo yokuqala.) Awufuni kutsalela ingqalelo yakho kwindawo yokwenza umthambo? Kunokuba uncwine, khupha umoya ngamandla. Oku kunokuvula isiseko ngendlela efanayo, ngePerkins.

Yenza ubuso obuhlekisayo

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UPerkins uthi: “Ndibonisa umgudu wam ngembonakalo yobuso bam. Jonga nje inkangeleko yakhe kule vidiyo ye-Instagram! "Oku kunceda ngokusemthethweni ukuba wenze umzamo ongaphezulu. Xa usomba ngokwenyani kwaye ulahla indlela obonakala ngayo, ngokuqinisekileyo ngekhe jonga ikhamera ilungile. ubuso bubukeka buhle, ke unokubeka lonto amandla okwenza umzimba wakho usebenze endaweni yoko. Gqiba nje, ungakhathazeki malunga nenkangeleko yakho kwaye wenze into ekufuneka uyenzile ukuze ufumane umzamo owongezelelekileyo ngaphakathi, utshilo uPerkins.

Zithende

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Xa usenza imithambo yomlenze, njengokucinezela umlenze, gxininisa ngokwenene kwizithende zakho-kwaye uzigrumbe eqongeni okanye emhlabeni. (Amanqatha asebenza izihlunu ezifanayo kumatshini wokushicilela umlenze, ngaphandle kwezixhobo. Zama oku kuQeqesha i-6- Minute. Utsho uPerkins. Kwakhona, uninzi lwabasetyhini banemisipha ebuthathaka kunye nokuqaqamba. Eli cebiso linceda ukutshisa ezi zihlunu ngakumbi ngexesha lentshukumo, ke nangona iya kuziva incinci, uya kusebenza ngokuzimisela la malungu omzimba abalulekileyo, utshilo uPerkins.

Sebenzisa Ulwimi Lwakho

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Khupha ingqondo yakho kumjelo; sithetha ngelixesha usejimini! Ngokufana nendlela ukukrokra okusebenzayo ngayo i-abs yakho, ungasebenzisa ulwimi lwakho ukuba bakhuphe ukuze bakuncede uphakamise, kunye nokunceda ukugcina intamo yakho ihambelane nomzimba wakho wonke (onokukunceda ukukhusela ukulimala). Gcoba ulwimi lwakho eluphahleni lomlomo wakho njengoko usenza "umsebenzi" womsebenzi (njengenxalenye "phezulu" ye-crunch, okanye inxalenye yokushicilela kufuneka ucinezele).

Uphengululo lwe