Momwe mungapumire moyenera mukamakhazikika?

Magulu ndi imodzi mwazolimbitsa thupi zothandiza kupezera magulu amitundu yosiyanasiyana kukuthandizani kuti muchepetse thupi ndikupanga minofu. Chifukwa chake, amaphatikizidwa mu pulogalamu yawo yophunzitsira ndi onse oyamba kumene komanso akatswiri azamasewera.

Kupuma kolondola panthawi yama squat kumathandiza kwambiri pakupindulitsa ndi kuchita bwino kwa chinthucho. Thupi limagwiritsa ntchito mphamvu zambiri kumaliza ngakhale squat imodzi, chifukwa chake limafunikira mpweya wokwanira. Kupuma koyenera kumapereka.

Ubwino wa Kupuma Koyenera

Kupuma koyenera nthawi yopuma ndikofunikira kuti izi zitheke. Katundu aliyense wa ma aerobic ndi magetsi ayenera kutsatiridwa ndi njira zolondola komanso kupuma. Iyi ndiyo njira yokhayo yothetsera magwiridwe antchito ndikukwaniritsa chitetezo chaumoyo. Njira zopumira ziyenera kutengedwa mozama mukamakulitsa zolemera kwinaku mukugwetsa. Kutulutsa mpweya ndi kutulutsa mpweya panthawi yoyenera kudzakuthandizani kuthana ndi nthawi zovuta kwambiri za mayendedwe. Zotsatira zake, mudzatha kuchita zina zobwereza kuti mukhale ndi minofu yabwino kwambiri.

Chinthu chachikulu pa maphunziro aliwonse ndi kudzaza thupi ndi mpweya, womwe umagwiritsa ntchito kwambiri. Chifukwa chake, ndikofunikira osati kungopuma kwambiri ndikutulutsa mpweya, komanso kuwatenga nthawi yoyenera. Mwachitsanzo, kutulutsa mpweya kumafunika ndi khama kwambiri. Pachifukwa ichi, kugawidwa ngakhale kwa zinthu zofunikira kumimba yamkati ndi minofu kumateteza. Ndikudzaza mapapu ndi mpweya kapena kutulutsa kwawo ma jerks, katundu pamtima umakulirakulira. Wothamanga akhoza kugonjetsedwa ndi hypoxia, limodzi ndi kutaya chidziwitso nthawi yomweyo.

Mitundu ya kupuma

Kuchokera pakuwona kwa thupi, kupuma kumagawika m'magulu awiri:

1. Kupuma pachifuwa. Amakhala nawo pafupifupi anthu onse m'moyo wamba m'malo abata. Ndikupuma kumeneku, chifuwa chimakulitsa ndipo nthiti zimakwera.
2. Kupuma m'mimba. Amaganiza kuti akutenga nawo gawo pakupuma kwa chifundocho. Zimasintha voliyumu ya chifuwa, kukweza ndikukhala lokulitsa. Kupuma kwamtunduwu kumapangidwa kokha mukamachita maphunziro ndi kuyesetsa. Ndizakuya komanso kwathunthu.

Mukamabisala, muyenera kupatsa kupuma m'mimba. Munthu akakhala wodekha, gawo la mpweya lomwe limapezeka panthawi yopuma pachifuwa ndikokwanira kuti magwiridwe antchito azizolowezi. Mukakhwinyata, diaphragm imayamba kugwira ntchito limodzi ndi mapapu. Amadzaza ndi mpweya, kukanikiza mkati mwa chifuwa, kukulitsa ndikuwonjezera kuchuluka kwa mpweya.

Ngati sitingaganizire za kupuma pachifuwa, kuchita mpweya ndi kutulutsa mpweya mosazindikira, ndiye kuti kupuma m'mimba kuyenera kuphunziridwa. Njira yokhazikitsira izi ndi izi:

1. Timatenga mpweya kudzera m'mphuno ndikuyesera kutumiza kumapapu ndi m'mimba.
2. Timatulutsa m'mimba pang'ono patsogolo, ndikuchiwonjezera kukula kwake.
3. Pepani pang'onopang'ono mpweya woipa kudzera m'mphuno kapena pakamwa panu mukakoka m'mimba mwanu ndikulimbitsa abs yanu.

Pogwedeza, kutulutsa mpweya ndipo, moyenera, kuchotsa pamimba kumayenera kuchitika panthawi yokweza.

Kupuma ndi squats akale

Ndikulimbikitsidwa kuti muyambe kudziwa luso la kupuma ndi kupuma moyenera mukamazichita ndi kulemera kwanu, ndiye kuti, popanda barbell kapena dumbbells.

Maphunzirowa adzawoneka motere:

1. Timatenga poyambira ndikumasula mapapu ku carbon dioxide (exhale).
2. Timatsika mosalala, kwinaku tikufinya milomo yathu mwamphamvu, ndikupumira mpweya pang'ono pang'onopang'ono. Palibe changu pano: simudzatha kulandira mpweya wambiri kuposa momwe mapapu anu angathere.
3. Mpweya uyenera kuyimitsidwa panthawi yomwe ntchafu zikufanana ndi pansi - nthawi yotulutsa mpweya imayamba. Kutuluka, timakankhira kaboni dayokisaidi m'mapapu, pomwe mpweya umatha kumaliza pakukweza thupi ndi theka, ndiye kuti, timachita izi mwamphamvu kuposa momwe timapumira. Mutha kupuma kudzera pakamwa panu.

Mfundo yofunika! Pogwira ntchitoyo, manja sayenera kupachikidwa mthupi - izi zimalepheretsa chifuwa kukulira. Ndi bwino kuzitambasula patsogolo panu kapena kuzipinda patsogolo pa chifuwa chanu.

Ma squat amalimbikitsidwa kuti achitike m'njira zingapo nthawi 10-15. Pakati pa njira, kupumula kwakanthawi kofunikira kumafunikira mawonekedwe a mpweya wokwanira osachepera asanu. Muyenera kupezanso mpweya wanu panthawi yopuma.

Kuphulika kwa Barbell squat

Maseketi olemera adzakuthandizani kuti mukhale ndi chiuno komanso ma glutes, komanso kuti mukhale ndi dera lanu komanso lumbar. Chifukwa chake, mutatha kudziwa squats wamba, mutha kupita patsogolo posankha zolemera, mwachitsanzo, ndi barbell kapena dumbbells.

© Vitaly Sova - stock.adobe.com

Poterepa, maphunziro ndi, motero, kupuma kudzakhala kosiyana:

1. Timapumira kwambiri ndikutulutsa mpweya wakuthwa ndikuyandikira bala.
2. Timayika bala pamapewa athu, kwinaku tikutambasula miyendo yathu, ndikuwongola msana wathu. Timachotsa projekitiyo pazoyimitsa ndikusunthira pamalo ena. Ngati njirayi imatenga nthawi yayitali, muyenera kupumira ndi kutulutsa mpweya kwambiri komanso moyenera.
3. Apanso, tulutsani mpweya wathunthu, inhale ndikuyamba kutsika pang'ono pang'onopang'ono.
4. Kukweza, makamaka ndi barbell, kumafunikira kuyesetsa, kotero mukamabwerera kumalo oyambira, simukuyenera kuthamangira kukatulutsa mpweya. Mpweya woipa uyenera kutulutsidwa wopanda ma jerks, mosadukiza kudzera mano olumikizana kapena mphuno.
5. Mukamaliza kuwongola, m'pofunika kutulutsa mpweya wonse womwe watsala ndikudzaza mapapu ndi mpweya, nthawi yomweyo kutsikira pansi. Simusowa kuwongola mawondo anu ndikupuma.

Mulimonsemo, barbell squat iyenera kutsogozedwa ndi squat wopanda kulemera wopumira.

Zofunika! Muyenera kuphunzira kuyang'anira kupuma kwanu kuchokera pa squat woyamba wokhala ndi barbell. Chifukwa chake simungapewe kuvulala kosiyanasiyana ndi mavuto azaumoyo, komanso kukhala ndi chizolowezi chopuma moyenera, chomwe mtsogolomo sichidzafunikiranso kuwongolera. Mudzapuma moyenera pazochita zonse zodziwikiratu.

Kupuma koyenera

Ndikofunikira osati kuchita zolimbitsa thupi zokha, komanso kupumula moyenera. Chifukwa chake, pakati pama squat ayenera kupumula pang'ono. Itha kukhala mphindi imodzi mpaka isanu ndi umodzi, kutengera kuchuluka kwa kupuma kwanu komanso kulemera kwanu. Nthawi yopuma, mumangofunika kupuma kudzera mphuno.... Nthawi yomweyo, mpweya uyenera kukhala wakuya momwe ungathere. Exhales iyenera kuchepetsedwa mpaka chifuwa chilibe kanthu.

Muyenera kupuma chimodzimodzi ndikubwerera ku maphunziro pokhapokha kuchira kwathunthu kwa kutentha kwa thupi komanso kukhathamiritsa kwa mpweya ndi mpweya. Njira iliyonse yatsopano iyenera kuyamba ndi mpweya wabwino kuti utsegule mapapu. Njirayi iyenera kutha pakutha.

Zofunika! Mvetserani nokha. Ngati mukuwona kuti pambuyo pa squats simungathe kupuma, ndiye kuti katundu ayenera kuchepetsedwa. Thupi silidzilakalaka kudwala: limangonena kuti silinakonzekere kubwerezabwereza kapena katundu wambiri. Kwezani bala pang'onopang'ono.

Konzani njira zopumira kwa squats malinga ndi Bubnovsky

Magulu amaphatikizidwa m'buku la Sergei Bubnovsky la 50 Essential Exercises for Health. Wolembayo amalimbikitsanso kuphatikiza kuphatikiza kwa chinthucho ndi njira yolondola yopumira.

Kuti achite masewera, Bubnovsky amalimbikitsa kuti muyime moyang'anizana ndi chithandizo chokhazikika ndikugwira chowongolera cha mphira cholumikizidwa ndi chithandizocho. Chojambulira chodabwitsachi chiyenera kumangirizidwa ndikugwiridwa pachifuwa. Kumbuyo ndi mikono ziyenera kukhala zowongoka. Pomwe timapumira timachita squat, ndipo pa exhale timadzuka. Poterepa, mpweya uyenera kutsagana ndi kutambasuka kwa miyendo ndikumveka "ha-a". Ichi ndiye gawo lalikulu pakuphatikizika kwa kupuma ndi squats malinga ndi Bubnovsky. Mpweya uyenera kukhala wakuthwa komanso kumveka bwino. Ndikofunikira kutulutsa kunja konse mpweya woipa ndi phokoso ili.

Zina mwazinthu zina za kupuma koyenera ndi malingaliro owonjezera

Chifukwa chiyani muyenera kuyesetsa kupuma pamphuno pokha? Bwanji osapumira mwakuya ndipo ndichifukwa chiyani mukufunika kupuma kaye musanagone? Tiyeni tichoke pamachitidwe ndi malingaliro. Tiyeni tiwone zingapo zomwe zapumira kupuma kolondola:

1. Lembani mpweya m'mphuno, tulutsani pakamwa. Mu nembanemba yam'mimba yam'mapapo, mumakhala ma receptors omwe amapatsa ubongo chizindikiritso cha mpweya, chifukwa chake muyenera kupumira panthawi yolimbitsa thupi kudzera m'mphuno. Pakamwa pangogwiritsidwa ntchito potulutsa mpweya. Poterepa, ndimasamba wamba, kutulutsa mpweya mwakachetechete kudzakhala kokwanira. Kutulutsa mpweya kwakukulu kumafunika mukamagwira ntchito zolemera zazikulu.
2. Timasinthasintha bwino mpweya ndi mpweya. Muyenera kutulutsa mpweya nthawi yoyamba musanayambe squat, kupuma mobwerezabwereza kudzafunika nthawi iliyonse mukatsitsa. Kutulutsa kumachitika chifukwa cha kuyesetsa, ndiye kuti, pamalo otsika kwambiri panthawi yomwe kukwera kumayamba.
3. Sitipumira mpweya mtsogolo. Nthawi zambiri, mphamvu yamapapo yamunthu wamkulu imakhala malita asanu ndi limodzi. Pa nthawi imodzimodziyo, mapapu samakhala opanda kanthu. Panthawi yopumira, mpweya wambiri womwe ungasungidwe ndi malita awiri. Chifukwa chake, kupumira mpweya kwambiri kumayambiriro kwa masewera olimbitsa thupi kumatha kubweretsa kupumira mwachangu komanso pang'ono. Ndipo izi zitha kubweretsa kugawikana kwa mpweya kudzera m'matumba, zomwe zimatha kuyambitsa chidziwitso.
4. Kutentha kofunikirako ndiye njira yophunzitsira bwino. Kuti thupi lizolowere kupuma panthawi yochita masewera olimbitsa thupi, m'pofunika kukonzekera kupuma. Mapapu amafunika kukhala ndi mpweya wokwanira komanso kuyenda bwino. Izi zimafuna machitidwe opumira koyambirira kwamaphunziro aliwonse.

Ndipo pamapeto pake, mbale yaying'ono yophunzitsira nthawi zonse:

Ndipo chinthu chinanso: oyamba kumene amafunika kuwunika momwe akupumira, koma osawayang'ana kwathunthu. Pezani mpweya wovomerezeka wokha ndipo pang'onopang'ono muzolowere.

M'malo momaliza

Kukhwimitsa zinthu ndizochita zolumikizana zonse: kupuma koyenera kumapangitsa kuyenda kosavuta, koma njira yolondola imathandizanso kupuma. Kudzakhala kovuta kupuma thupi likamabwerera m'mbuyo kapena kutulutsa msanga, chifukwa chake muyenera kuyang'ana kuzinthu zonse komanso kupuma.