Momwe mungapumire moyenera mukasambira m'dziwe: njira yopumira

Munthu aliyense amene akufuna kuphunzira kusambira kwa nthawi yayitali komanso mosangalala ayenera kudziwa kupuma molondola posambira. Kupuma ndichinthu chofunikira kwambiri pamachitidwe aliwonse ndipo kumakhudza zinthu zambiri: kukwanira kwa katundu pamakina ofunikira mthupi, kupirira, kuthamanga kwakanthawi, chitonthozo ngakhalenso zosangalatsa.

Munkhaniyi, tiwona momwe tingapumira bwino tikasambira mu dziwe la mitundu yosiyanasiyana. Kumbukirani kuti pali mitundu 4 yamasewera yosambira yonse - kukwawa pachifuwa, kumbuyo, pachifuwa ndi gulugufe.

Tiyeni tiyambe ndi kusanthula mwatsatanetsatane zifukwa zomwe kuli kofunika kuphunzira kupuma moyenera posambira. Izi zidzakulimbikitsani kuti muphunzire zigawo zotsatirazi mozama.

Chifukwa chiyani muyenera kupuma moyenera?

Chifukwa chake, kupuma koyenera kumakhudza bwanji mukasambira padziwe:

• Kuthamanga pakuzindikira luso la kalembedwe kalikonse;
• Mulingo wopirira kusambira;
• Kulumikizana kwa wothamanga pamalo am'mlengalenga m'madzi komanso momwe thupi lilili m'madzi;
• Pa kugawa kolondola kwa katundu pamtima, makina opumira, komanso msana. Pamene kupuma kumayikidwa bwino, ndikosavuta kuti mtima ndi mapapo zizigwira ntchito, izi ndizomveka popanda kufotokoza. Koma msanawo uli kuti? Ndiosavuta. Ngati wothamanga sakudziwa kupuma moyenera, ndiye kuti akamayenda amayesetsa kuti asunge mutu wake pamwamba pake. Zotsatira zake, amatopa msanga ndikuchulukitsa msana.
• Pa zisonyezo za magwiridwe antchito ndi zotsatira zawosambira;
• Chitetezo cha wothamanga, chifukwa ngati ali ndi njira yolondola yopumira akusambira, ndiye kuti ndizosavuta komanso zosavuta kuti aphunzitse, amatopa pang'ono, amasambira mopitilira. Kumbukirani, chisangalalo chomwe munthu amapeza pakusewera masewera ndichomwe chimamupangitsa kupitiliza kupitilizabe.
• Chifukwa cha kusuntha kwa mayendedwe. Tonse tawonapo masewera osambira pa TV, ndipo ena amakhala amoyo. Gwirizanani, kusambira 'mayendedwe amawoneka bwino kwambiri, mwakuya. Akadapanda kupuma molondola, ndikhulupirireni, zonse sizikanawoneka zosangalatsa.

Tikukhulupirira kuti takutsimikizirani kuti ndikofunikira kuphunzira kupuma moyenera posambira. Kuphatikiza apo, gawo ili la malangizowa liyenera kupatsidwa chidwi chochepa kuposa makina amiyendo ndi manja ndi miyendo.

Chotsatira, tikuwonetsani momwe mungaphunzirire kupuma bwino ndikusambira. Tiyeni tiyambe ndi malingaliro wamba, kenako ndikupita kuwunikirako, makamaka, kalembedwe kalikonse.

Zambiri za kupuma

Kumbukirani mfundo zazikuluzikulu zomwe zimatsatiridwa pakusamba kulikonse:

1. Kutulutsa kumachitika nthawi zonse m'madzi;
2. Pumirani mkamwa ndi kutulutsa mpweya ndi mphuno ndi pakamwa;
3. Kupuma kuyenera kukhala kwamphamvu komanso kwamphamvu kuposa momwe timachitira m'moyo. Mphamvu ya kuthamanga kwa madzi pachifuwa ndiyokwera kwambiri kuposa ya mpweya, chifukwa chake muyenera kutulutsa mpweya ndi mapapo onse, ndikupumira mokweza, kuti mumve kulira kwa mpweya.
4. Mukasambira, pumani moyenera komanso mwamphamvu komanso mwachangu kuti madzi asalowe mu nasopharynx, komanso, kuti mupeze mayendedwe ofunikira, ipumitseni ndi kutulutsa mpweya;
5. Muyenera kupuma mwamphamvu, osapumira. Kugwira mpweya wanu sikuloledwa konse. Pumani mwamphamvu, ndipo tulutsani mpweya m'gawo lonse lopeza nkhope yanu m'madzi.
6. Wothamanga ayenera kuchita bwino kwambiri kusuntha kwa kalembedwe kosankhidwa. Pokhapokha ngati iye athe kukwaniritsa ntchito yolumikizana ya thupi lonse.

Momwe mungapumire kwinaku ndikukwawa pachifuwa?

Mwa kalembedwe kameneka, nkhope yake imamizidwa m'madzi nthawi zonse, pomwe mpweya umatengedwa panthawi yomwe umatuluka kwakanthawi kochepa, komabe umayandikira kwambiri. Kupuma kumagwirizana ndi kusuntha kwa manja.

Nthawi yomweyo, wina akatsikira pansi pamadzi, ndikukonzekera kubwera pamwamba, wachiwiri amapita patsogolo. Pakadali pano, wothamanga amagona ndi khutu lake paphewa lakumaso, akutembenuzira mutu wake kumbali ndikupuma. Pachigawo chino, kuyang'ana kwake kumayang'ana dzanja pansi pamadzi. Wotulukirayo atatuluka m'madzi ndikuthamangira kutsogolo kwa sitiroko, mutu umatembenukira nkhope pansi, wosambira amayamba kutulutsa pakamwa ndi mphuno.

Gawani kupuma kosagwirizana komanso kwamayiko awiri. Choyamba chimakoka mpweya pansi pa dzanja lomwelo, chachiwiri - kusinthana. Yotsirizira yabwino kwambiri, chifukwa akufotokozera ndi ofananira ofananira wa kayendedwe, kufanana kwa kasinthasintha wa thupi, ndi bwino mphamvu ya sitiroko.

Wosambira aliyense ayenera kudziwa momwe amaphunzitsira kupuma kwamayiko awiri posambira, pali zochitika zapadera za izi. Mwa njira, luso ili ndilofunika pamasewera akatswiri.

Zolakwa zomwe zingachitike:

• Kutembenuka pang'ono pamutu chifukwa chakusintha kwakuthupi kokwanira. Zotsatira zake, wosambira amakakamizidwa kupotoza khosi, lomwe limatopa msanga ndikuchulukitsa minofu;
• Kusintha kwamutu kwambiri (pomwe othamanga amatha kuwona kudenga). Zotsatira zake, thupi limazungulira kwambiri, zomwe zimabweretsa kutayika bwino, kugwedezeka ndikuwonjezera kukana kwamadzi;
• Kutembenuka koyenera ndi pamene diso lakumunsi lili pansi pamzere wamadzi pomwe diso lakumtunda limakhala lalitali. Mphuno imakhudza m'mphepete mwake. Poyamba, chibadwa chimakukakamizani kuti muyesetse kutuluka mwamphamvu, koma mtsogolomo, mudzaphunzira mosavuta komanso mwanjira inayake.

Momwe mungapumire kwinaku ndikukwawa kumbuyo kwanu?

Tiyeni tiwone mwachidule momwe mungapumire bwino mukamadwala sitiroko. Monga momwe mungaganizire, mutu suuluka motere, kotero osambira amapumira ndi kutuluka mlengalenga. Mwa njira, iyi ndiye njira yokhayo yamasewera momwe "inhale-exhale" system imakonzedweratu mwanjira iliyonse. Zimatengera kutonthoza komanso kuthamanga kwa othamanga. Ophunzitsa akatswiri amalimbikitsa kupuma pakamenyedwe kalikonse ka dzanja - kulowetsa-kumanja, kutulutsa-kumanzere, etc.

Momwe mungapumire mukasambira pachifuwa?

Chotsatira, tiyeni tiwone kupuma koyenera nthawi yakusambira pachifuwa:

• Gawo lachitatu la sitiroko, panthawi yobwerera, mikono ikamasonkhana pansi pamadzi pachifuwa ndikubweretsa kutsogolo, thupi lakumtunda limathamanga. Mutu umabwera ndipo wosambira amatenga mpweya mwachangu komanso mwamphamvu;
• Kenako mikono imatseguka ndikupanga sitiroko yamphamvu, pomwe mutu wamizidwanso m'madzi;
• Wosambira amayamba kutulutsa mpweya pomenya ndi kutsogolo gawo.

Cholakwika chofala kwambiri pakati pa oyamba kumene ndikuyesera kuyamwa pachifuwa osamiza nkhope yanu m'madzi. Kumbukirani, simungasambire chonchi, ndipo mwambiri, njirayi ilibe chochita ndi bere. Uwu ndiye mtundu wosambira womwe khosi ndi msana umapanikizika kwambiri.

Timalimbikitsa kuwonera makanema ophunzitsira momwe amapumira moyenera posambira mumitundu yosiyanasiyana. Pali makanema ambiri otere, mwachitsanzo, pa YouTube kapena Vkontakte.

Momwe mungapumire kwinaku mukusambira kalembedwe ka gulugufe

Pomaliza, tiona momwe tingapumulire moyenera m'madzi posambira ndi gulugufe - kalembedwe kovuta kwambiri komanso kogwiritsa ntchito mphamvu.

Monga kukwawa pachifuwa, kupuma apa kumalumikizidwa ndi kusuntha kwa manja. Mpweya umatengedwa panthawi yomwe wosambira amatuluka kunja, kutsegula mikono yake kuti agwire sitiroko. Pakadali pano, mutu umakwera ndi nkhope yake patsogolo, pakamwa patseguka. Pumirani mkati pomwe nkhope ikubwera. Zikuwoneka kwa owonera kuti othamanga amayenda pansi pamadzi ndi pakamwa pake. Ndikofunika kumaliza kupuma kwanu m'manja musanakhudze madzi. Pakadali pano, nkhope imatsamira m'madzi, ndipo ngati wosambira alibe nthawi yoti amalize kupuma, amatha kutunga madzi ndi mphuno. Kutulutsa kumayamba nthawi yomweyo kumiza, ndikutambasula gawo lonse lazigawo zotsalira za kuyenda kwa manja.

Ulalo wa "inhale-exhale" umachitika mkombero uliwonse wachiwiri wa njirayi. Osambira mwaukadaulo, omwe ali ndi maphunziro opumira oyenera kusambira, amatha kupuma mozungulira 2-3, zomwe zimawathandiza kuti azithamanga. Komabe, kalembedwe kameneka kakhala kovuta mokwanira kukankhira katunduyo mopitilira. Ngati simukukonzekera mpikisano wovomerezeka, ndikhulupirireni, mulibe chilichonse choti muphunzire luso ili.

Takuuzani momwe mungapumire m'madzi moyenera mukasambira masitaelo osiyanasiyana. Tikukulimbikitsani kuti muwerenge zambiri pazomwe mungachite kuti mupume pakusambira. Amayesetsa kukulitsa kuchuluka kwa mapapu, kupeza luso la kapumidwe ndi mphamvu ya mpweya, amaphunzitsa kuti asawope kusambira ndikutsitsa nkhope yanu m'madzi.

Onetsetsani kuti mwaphunzira kupuma moyenera, ndipo gwiritsani ntchito nthawi yanu yambiri pa luso limeneli monganso njira ina yonseyi. Pakadali pano, kusambira kumakusangalatsani.