Yintoni i-Belly Breathing kwaye kutheni ibalulekile nje ekuzilolongeni?

Umxholo

• Yintoni iBele Breath?
• Indlela yokuphefumla iBelly ngokufanelekileyo
• Iingenelo zokuphefumla isisu ngexesha lokuzilolonga
• Uphengululo lwe

Thatha umphefumlo onzulu. Ngaba uziva isifuba sakho siphakama kwaye siwe okanye ngaba intshukumo engaphezulu ivela esiswini sakho?

Impendulo kufuneka ibe yeyokugqibela-kwaye hayi kuphela xa ujolise ekuphefumlweni ngokunzulu ngexesha leyoga okanye ukucamngca. Kuya kufuneka uziqhelanise nokuphefumla kwesisu ngexesha lokuzilolonga. Iindaba eziza kuwe? Nantsi into ekufuneka uyazi malunga nokwenza i-inhales kunye neexles zakho ziphume emathunjini akho.

Yintoni iBele Breath?

Ewe, ngokoqobo kuthetha ukuphefumlela ngokunzulu esiswini sakho. Ikwakwaziwa njengokuphefumla kwe-diaphragmatic kuba ivumela i-diaphragm-isihlunu esihamba ngokuthe tye esiswini, uhlobo olubukeka njengeparashute, kwaye sesona sihlunu sisetyenziswa ekuphefumleni-ukwandisa kunye nokucutheka.

Ngelixa ukuphefumla kwesisu kuyindlela yendalo yomzimba wethu yokuphefumla kunye nokuphefumla, kuqhelekile ukuba abantu abadala baphefumle ngokungasebenziyo, u-AKA ngesifuba, utshilo uJudi Bar, umqeqeshi weyoga oqinisekisiweyo weeyure ezingama-500 kunye nomphathi wenkqubo yeyoga kwiKliniki yaseCleveland. Abantu abaninzi badla ngokubhenela ekuphefumlweni kwesifuba xa bexinezelekile kuba uxinzelelo lukwenza uqinise isisu sakho, uyacacisa uBar. Oku ekugqibeleni kwenza kube nzima ukuphefumla ngokufanelekileyo. Uba ngumkhwa kwaye ngenxa yokuba ungumoya ongekho nzulu, uyayondla impendulo enovelwano-umlo okanye impendulo yendiza-ekwenza ube noxinzelelo ngakumbi, utshilo. Ngaloo ndlela, ufumana isangqa sokusabela okuxhalabileyo nje ngokuphefumla kwesifuba. (Izinto eziNxulumeneyo: Imithambo emi-3 yokuphefumla yokujongana noxinzelelo)

Indlela yokuphefumla iBelly ngokufanelekileyo

Ukuze uzame ukuphefumla kwesisu, "kufuneka uqale uqonde indlela yokuphumla ngokwaneleyo ukuze kubekho indawo esiswini ukuze uvalo luphefumle," utshilo uBar. "Xa uxinekile kwaye ubambe isisu, awuvumeli umoya ukuba uhambe."

Ukufumana ubungqina, zama olu vavanyo lincinci kwi-Bar: Tsala isisu sakho kumqolo wakho kwaye uzame ukuphefumla nzulu. Qaphela ukuba kunzima kanjani? Ngoku phumla i-midsection yakho kwaye ubone ukuba kulula kangakanani ukuzalisa isisu sakho ngomoya. Kukukhululeka ofuna ukukuva xa uphefumla esiswini-kwaye kubonisa ukuba konke kuphuma esifubeni.

Ukuziqhelanisa nokuphefumla kwesisu kukodwa kulula: Lala ngomqolo kwaye ubeke izandla zakho esiswini sakho, utshilo uPete McCall, C.S.C.S., umqeqeshi eSan Diego kunye nomgcini we-All About Fitness podcast. Thatha i-inhale enkulu, kwaye xa uyenza, kufuneka uzive isisu sakho siphakamisa kwaye sandise. Njengoko ukhupha, izandla zakho mazinciphe. Cinga ngesisu sakho njengebhaluni ezaliswa ngumoya, emva koko ukhulule kancinci.

Ukuba uthatha i-inhales ezinzulu kunye nokuphefumla uziva kunzima okanye kungengokwemvelo kuwe, u-Bar ucebisa ukuziqhelanisa kube kanye okanye kabini ngemini imizuzu emibini okanye emithathu. Unokubeka izandla zakho kwisisu sakho ukuze uqiniseke ukuba uyenza ngokufanelekileyo, okanye ujonge nje ukuqinisekisa ukuba isisu sakho sihamba phezulu naphantsi. Zama ukuyenza ngelixa usenza umsebenzi wemihla ngemihla, nayo, utsho uBar, njengaxa uhlamba, uhlamba izitya, okanye ngaphambi kokuba ulale. (Kuba akukho nto injengomthambo wokuphefumla omncinci ukuzola kwengqondo ngexesha lokulala!)

Emva kokuba uziqhelile okwethutyana, qalisa ukuhlawula ngakumbi ukuphefumla kwakho ngexesha lokuzilolonga, utshilo uBar. Uyabona ukuba isisu sakho siyahamba? Ngaba iyatshintsha xa ugxadazela okanye ubaleka? Ngaba uziva unamandla ngokuphefumla kwakho? Thatha yonke le mibuzo uyithathele ingqalelo xa usenza umsebenzi wakho ukuze ujonge indlela ophefumla ngayo. (Ezi ndlela zisebenzayo zokuphefumla zinokunceda ukuba iimayile ziziva zilula.)

Unokuphefumla isisu ngexesha leendlela ezininzi zokuzilolonga, ujikeleze iklasi ukuya ekuphakamiseni ubunzima. Enyanisweni, usenokuba ubone indlela esetyenziswa phakathi kwesihlwele esinzima esibizwa ngokuba yi-core bracing. Ukubamba okungundoqo kunokunceda ukuzinzisa umqolo wokunyusa okunzima; olo luhlobo lokuphefumla kwesisu ngenxa yomphunga olawulwayo, utshilo uMcCall. Ukuze uyenze ngokuchanekileyo, qhelisela ubuchule ngaphambi kokuba uphakamise imithwalo enzima: Thatha inhale enkulu, uyibambe, emva koko uphefumle nzulu. Ngexesha lokunyusa (njenge squat, ibhentshi cinezela, okanye ukubhubha), ungaphefumla, uyibambe ngexesha le-eccentric (okanye ukunciphisa) inxenye yentshukumo, emva koko uphume xa ucofa phezulu. (Qhubeka ufunda: Iindlela ezithe ngqo zokuphefumla ezinokusetyenziswa ngalo lonke uhlobo lokuzilolonga)

Iingenelo zokuphefumla isisu ngexesha lokuzilolonga

Ewe, usebenza isihlunu sokwenyani-kwaye eso sinceda ukuphucula uzinzo, utshilo uMcCall. "Abantu abayiqondi i-diaphragm yinto ebalulekileyo yokuzinzisa imisipha yomqolo," utshilo. "Xa uphefumla esiswini, uphefumla uvalo, oko kuthetha ukuba uqinisa umsipha ozinzisa umnqonqo." Xa uphefumla nge-diaphragmatic ngokusebenzisa imithambo efana ne-squats, i-lat pulldowns, okanye nayiphi na into enjalo, kuya kufuneka uzive umqolo wakho uzinzile ngokuhamba. Kwaye yeyona ntlawulo inkulu yokuphefumla kwesisu: Inokukunceda ufunde ukuzibandakanya nomongo wakho ngokwenza umthambo ngamnye.

Kwakhona, ukuphefumla esiswini kuvumela ioksijini engaphezulu ukuba ihambe emzimbeni, okuthetha ukuba izihlunu zakho zineoksijini eninzi ukuqhubeka nokutyumza iiseti zamandla okanye ukoyisa amaxesha okubaleka. "Xa uphefumla isifuba, uzama ukugcwalisa imiphunga ukusuka phezulu ezantsi," ucacisa uMcCall. "Ukuphefumla kwi-diaphragm kutsala umoya ngaphakathi, kukugcwalise ukusuka ezantsi phezulu kwaye uvumele umoya ongaphezulu ungene." Oku akubalulekanga nje ukuba ube namandla amaninzi ngokuzilolonga kwakho, kodwa yonke imini ngokunjalo. Ukuphefumla okukhulu kwesisu kukwenza uzive uphaphile, utshilo uMcCall.

Ngeoksijini engakumbi emzimbeni wakho kuza amandla okusebenza nzima ngokuzilolonga kwakho, nako. Ukuphefumla kwe-Belly kuphucula amandla omzimba okunyamezela umthambo omkhulu kuba ufumana ioksijini engakumbi kwimisipha, eyehlisa izinga lokuphefumla kwaye ikuncede usebenzise amandla amancinci, utshilo uBar. (Kwakhona zama ezi ezinye iindlela ezixhaswa yisayensi ukutyhala ngokudinwa kokuzilolonga.)

Ukuyikhupha phezulu, ukuziqhelanisa nemizuzwana yokuphefumla kwesisu-ngakumbi ukuba ujolise ekubaleni i-inhales kunye ne-exles ukuyenza, njengoko u-Bar ecebisa-inokukunceda ngoxinzelelo oluncinci kunye namaxesha oxolo (okanye, yithi , xa uchacha kwi-burpees). "Ngokwenyani iyayilawula inkqubo yakho ngendlela efanelekileyo," utshilo u-Bar, okuthetha ukuba kukususa kwimeko yokulwa okanye yokubhabha ukuya kwindawo ezolileyo, ekhululekile. Thetha ngendlela elungileyo yokufumana kwakhona-kunye nesicwangciso esiliqili sokufumana izibonelelo zengqondo nezomzimba.

Uphengululo lwe