Ochita masewera olimbitsa thupi ambiri amakhala otanganidwa ndikupanga zizindikiritso zamphamvu zawo ndipo samapereka chidwi chokwanira pa mfundo yofunika kwambiri monga kupuma panthawi yochita masewera olimbitsa thupi. Dr.Jill Miller adaphunzira momwe thupi limayendera komanso kuyenda kwa anthu kwazaka zopitilira 27. Adagwiranso ntchito yolumikizana pakati pa kulimbitsa thupi, yoga, kutikita minofu ndi kuwongolera ululu. Jill ndi mlembi wa The Roll Model: A Step-by-Step Guide to Managing Pain, Kuchepetsa Thupi Lanu Kuyenda ndi Moyo.
“Kupuma kumangodziyendera. Munthu amapuma ndikutuluka pafupifupi nthawi 20,000 patsiku, atero a Miller. - Ganizirani zomwe zikadakhala ngati mukadapanga ma burpee 20,000 ndi njira yoipa tsiku limodzi. Zikanatani ndi thupi lanu pamenepa? Timabadwa tili ndi mpweya wabwino. Koma kwa zaka zambiri njirayi yawonongeka kwa anthu ambiri. Kupuma ndi chinthu chofunikira kwambiri chomwe chimathandiza munthu kuti azisamalira bwino ubongo wake. ”
Dr. Miller amakhulupirira kuti wothamanga yemwe amagwiritsa ntchito njira yolondola yopumira ali ndi mwayi wogwiritsa ntchito. Jill analangiza kuti: “Ngati mpikisano waukulu ukulepheretsani, kupuma moyenera kumakuthandizani kuthana ndi vuto lililonse.
Kodi kupuma molondola?
Nkhani yoyipa yoyamba: kuti mupume bwino, muyenera kutupa m'mimba. Kupuma pang'ono, komwe kumagwiritsa ntchito chifuwa m'malo mozembera, kumalepheretsa thupi kupeza mpweya wokwanira monga momwe thupi limafunira. Kupuma pang'ono kumabweretsa kuwonjezeka kwa kugunda kwa mtima, komwe kumadzetsa nkhawa, nkhawa, komanso kumawonjezera kuthamanga kwa magazi.
Kupuma limagwirira
Mukamalowetsa mpweya, mimba imakula ndikumangirira, ndikumasula malo pachifuwa pamapapu odzaza mpweya. Izi zimapangitsa kuchepa kwa mphamvu, kulola mpweya kuyenda momasuka m'mapapu. Kutulutsa mpweya kumabweretsanso chidindacho pamalo pomwe chidalipo.
Ndikupuma pang'ono pachifuwa, simumatulutsa malo okwanira ndipo simungathe kudzaza mapapu anu momwe mungathere ndikupumira m'mimba. Timabadwira, mosazindikira, momwe timapumira m'mimba. Ana amachita izi mwachilengedwe, kukulitsa mimba yawo ndi mpweya uliwonse. Onerani kanema wa makanda obadwa kumene akupuma.
Minofu imagwira ntchito kwinaku ikupuma
Dr.Miller adati tikamayamwa m'mimba tikamapuma, timapewetsa kulumikizana kwa mnofu, womwe umayenderera kutsogolo ndi mbali ya khoma la m'mimba, mozama kuposa minofu ya rectus.
Minofu yoyenda m'mimba imalumikizidwa muminofu yofananira ndi diaphragm yopumira. Chifukwa chake, cholowacho chitha kuwonedwa ngati kutha kwa minofu yamimba yoyenda, atero a Miller. - Mtedza wopumira umalumikizidwa ndi minofu yam'mimba iyi ndipo imangoyenda monga momwe ingalolere. Ngati abs yanu imakhala yovuta nthawi zonse, chithunzicho sichitha kuyenda mosiyanasiyana. Ndipo izi ndizofunikira kwambiri popumira.
Chidacho chikatsitsidwa, mimba imafufuma ndikukhala ngati mimba ya mwana wakhanda. Pakatuluka mpweya, chifundicho chimabwerera ku nthiti ndikubisala pansi pake, ndipo pamimba pamakhala chimodzimodzi.
Mukakanikiza pamimba kapena kumangiriza lamba wanu wokwera zolemera, mutha kumva kuti kuyenda kwanu kukuponderezedwa. Nthawi yomweyo, mtima "umakhala" pamwamba pa chidacho. Jill Miller amatcha chidacho "matiresi amtima".
Kuipa kwa kupuma kosayenera
Kupuma pang'ono pachifuwa sikusunthira mtima ndi mphamvu yofunikira. Mtima wanu ndi ziwalo zopumira zimalumikizidwa. Pakakhala kupsinjika kopitilira muyeso ili yonse yamthupi, imasokoneza magwiridwe antchito ake.
Chingwe chotseka chomwe sichimayenda bwino chimachepetsa mphamvu ya chithandizo chachilengedwe chomwe chimapereka kwa vena cava yothandiza kukonza magazi. Uwu ndiye mtsempha wanu waukulu, womwe umalumikizana ndi mtima wanu.
Kupuma pachifuwa, komwe kumachitika mukakweza mapewa anu mpaka m'makutu mwanu osadzaza m'mimba mwanu, ndi mawonekedwe opumira mwa munthu munthawi yamavuto - mwamantha kapena pambuyo povutikira thupi. “Mutha kuwona kupumira kumeneku nthawi zonse mwa othamanga ena mwa othamanga. Amathamangira uku ndi uku kudutsa m'bwalomo, ndipo akatopa, amagwada pansi, ndipo, ndi mitu yawo pansi, kuyesa kupuma. Pakadali pano, mutha kuwona kuti mapewa awo akukwera mpaka makutu awo, "akutero a Miller.
Zimagwira ntchito tikamalimbana kuti tipeze mpweya wathu nthawi kapena kumapeto kwa kulimbitsa thupi. Koma kupuma kwamtunduwu sikungasinthidwe ndimayendedwe athunthu azithunzi.
Mukamaphunzira, othamanga nthawi zambiri amagwiritsa ntchito kupuma pachifuwa. Ochita masewera amafunika kuti azisunga nthawi zonse, ndipo kupuma m'mimba sikotheka nthawi zonse. Ingoganizirani kuti mukuyesera kupumira kwambiri m'mimba mwanu, ndikudinikiza mwamphamvu. Nthawi ngati izi, othamanga amafunika kukulitsa nthiti zawo kuti akweze mpweya kwinaku akuthandiza msana ndi minofu yawo yapakati.
Tsoka ilo, ambiri a ife mosazindikira timagwiritsa ntchito kupumira pachifuwa pang'ono osasaka makompyuta kapena foni. "Kupuma kwa kolala kwachinyengo ndikofala kwa tonsefe. Ambiri aife timapuma motere tsiku ndi tsiku, osaganizira zomwe zingachitike, akutero Dr. Miller. "Koma ngati ndiwe wothamanga weniweni, posakhalitsa kapena pambuyo pake uyenera kulingalira za kusapuma, kukweza mokweza ma kolala ako, popeza kupuma kotere sikupatsa thupi kuchuluka kofunikira kwa mpweya."
Mphamvu ya kupuma kwakukulu
Kupuma kwa m'mimba kumathandiza thupi polowetsa mpweya wochuluka m'minyewa, ndikulimbitsa kupirira kwa minofu. Phindu lina la kupuma kwambiri ndikuti limakhazikitsanso thupi. Aliyense amene adayesapo masewera olimbitsa thupi kapena gulu lina lochita masewera olimbitsa thupi ali pamavuto amadziwa za kupumula kwathunthu.
Koma mungatani kuti muchotse chizolowezi chopumira chomwe mwakhala mukuchita kwa moyo wanu wonse?
- Muyenera kuyamba kuyesa kupuma kunja kwa malo ochitira masewera olimbitsa thupi, kapena mwina pakati pa kulimbitsa thupi kwanu. Mwachitsanzo, mutha kuyendera kalasi ya yoga kangapo - ndi malo abwino kuphunzira ndikuphunzitsira kupuma.
- Ngati yoga si yanu, ndiye kuti, zimamveka ngati zosamveka, kuyimba kapena kulowa nawo kwaya kungatithandizenso chizolowezi cha kupuma molakwika. "Mukuyenera kuti mupeze njira zopumira zopumira, ndipo ngati mumakonda kuyimba, zidzakusangalatsani," akutero a Miller pamaphunziro oyimba.
- Muthanso kuchita, mwachitsanzo, kuphulitsa mabuluni akutchuthi. Muyenera kuchita izi, kuwongolera kupuma kwanu.
Momwe mungaperekere kupuma kwamitsempha?
Kuti mupereke kupuma kwa diaphragmatic, njira yake ndiyosavuta, tsatirani malangizo awa pansipa:
- Ugone kumbuyo kwako.
- Ikani dzanja limodzi pachifuwa ndipo linalo pamimba panu. Pumirani pang'onopang'ono komanso mozama kudzera m'mphuno mwanu, onetsetsani kuti mukumva ndi dzanja lanu momwe mimba yanu imayendera.
- Tulutsani pakamwa panu. Dzanja lomwe lagona pachifuwa sayenera kuyenda kwambiri.
Mukayika kupuma kwa diaphragmatic mu supine position, yesetsani kupuma mwakhala pampando. Mukamaliza kalembedwe kameneka kunyumba, yambani kuziphatikiza pochita masewera olimbitsa thupi.
Dr. Miller akuwonetsa kuti koyambirira amayang'ana kwambiri gawo lanu lolimbitsa thupi kuti muwone momwe thupi lanu limapumira poyankha zolimbitsa thupi komanso nthawi yopuma. Mungafunike kupuma m'mimba mwakanthawi nthawi ndi nthawi kuti mupeze zotsatira zabwino, koma kupuma pachifuwa ndikoyenera pazochita zina.
“Ingololeni kuti muzichita masewera olimbitsa thupi poyang'ana momwe mumapumira nthawi zonse mukamachita zinazake. Izi nthawi zambiri zimachitika ndi yogis mkalasi. Ndi njira yabwino kwambiri yolimbikitsira malingaliro anu ndikuzolowera momwe mumapumira, ”akulangiza Jill Miller. Dokotala amalimbikitsanso kuti muzisamala kwambiri momwe mungapumitsire nthawi yanu yolimbitsa thupi, kuti muzigwiritsa ntchito nthawi yolimbitsa thupi kapena kupumula panthawi yopuma.
Poyamba, zidzakhala zovuta kuti nthawi imodzi muziwunika momwe mungagwiritsire ntchito zolimbitsa thupi komanso kulondola kwa kupuma pakadali pano. Koma yesetsani kuyesetsa kuti njira yanu yopumira ipangidwe kukhala yatsopano.
Maphunziro apandege
Njira ina yowonera ndi kuwongolera kupuma kwanu ndikuyesa maphunziro apandege.
Njira yosavuta yopumira ndiyochita makwerero obwereza. Chofunikira chake ndikuti pakatha masewera aliwonse olimbitsa thupi, pamatsatira mpweya wofanana, wowongolera.
Nthawi zambiri, ma kettlebell swings amagwiritsidwa ntchito ngati masewera olimbitsa thupi, koma mutha kusankha machitidwe ena owoloka. Makwerero opumira, olumikizidwa ndi kusinthana kwa kettlebell, amayamba ndikusintha kamodzi ndikutsatira kupuma kumodzi, kenako ma kettlebell awiri amasintha ndi kupuma kawiri. Mutha kupuma momwe mumafunira mukamayendetsa kettlebell, koma tengani kuchuluka kokha kwa mpweya mukamapuma. Chifukwa chake, maulendo eyiti amatsatiridwa ndi mpweya 8 kokha, kenako mumabwerera ku kettlebell.
Ngati kubwereza kokwanira kwachitika, makwerero opumira amapangitsa kupuma mwamantha. Kudziwa kupuma kwamtunduwu ndikuphunzira momwe mungawongolere ndikofunikira ngati mungakumane ndi vuto lomwe muyenera kupumira mukamayesetsa. Apa ndipomwe njira yolondola yopumira imathandizira.
Pumirani kwambiri kwinaku mukukwera masitepe opuma, ndipo pewani kuyesedwa kuti musinthe kupuma pang'ono, mwamantha, ngakhale mutapanikizika. Kenako onaninso ngati mungakwanitse kupuma bwino komanso kupewa kupuma mwamantha panthawi yophunzira.
Ndipo upangiri womaliza: ngati mungalowe m'malo ochitira masewera olimbitsa thupi ndikuwona zovuta zovuta pabwalopo, musachite mantha. Tengani mpweya wokwanira 10 ndikupita kunkhondo!
