Indlela yokuthuthukisa umoya?

Uma ulandela indlela yokuphila enempilo nokuzivocavoca, udinga umoya omuhle. Indlela yokuthuthukisa ukukhuthazela nokuphefumula - funda kule ndaba.

Ukuthuthukiswa kokuphefumula, njengoba abantu bethi, kugqugquzelwa imisebenzi yokucatshangelwa yilezo zemidlalo ezimele umsebenzi we-aerobic. Kulezi zinhlobo zikhathazeka: ukuhamba kwezemidlalo, ukugijima, ukugijima ngesivinini kanye nokuhamba ngebhayisikili, ukubhukuda, ukugibela, ukuzintaba. Ukuqeqesha, okuyinto ejwayelekile kulezi zemidlalo, ukuthuthukisa imisipha yenhliziyo nokwandisa ivolumu yamaphaphu. Kanti futhi, ngemithwalo evamile, isimo sezitsha sithuthuka - siyanwebeka kakhulu.

Indlela yokuthuthukisa idivayisi yokuphefumula yokusebenza?

Inkimbinkimbi yezivivinyo esizikhethile kuzosiza ukuthuthukisa isikhala sokuphefumula ngokushesha. Umthetho oyinhloko wokuphumelela ukujwayela amakilasi.

1. Yenza ukuphefumula okuvame njalo nokuphefumula. Qala ukuvivinya umzimba ngomzuzu owodwa, kancane kancane ukwandise umthwalo.
2. Yenza ukuphefumula okubukhali nokuphefumula ukuphefumula. Khona-ke, ngokuphambene nalokho, ezibukhali kufanele zifakwe ngaphakathi, futhi ukuphefumula kube nokuthula.
3. Thatha umoya ojulile, wephuza kakhulu. Bese uqala ukukhipha umoya ezinxenyeni ezincane kuze kube sekupheleni. Bamba umoya wakho ngangokunokwenzeka. Kufanele ube nomuzwa wokuthi isivumelwano sakho samaphaphu sivumelwano.
4. Thatha umoya ophansi futhi ojulile, ubale amashumi amathathu bese uphuma kancane kancane.
5. Thatha umoya ojulile, ubale kancane kancane ukuya kweshumi, uphinde uvuselele, uze uzizwe amaphaphu akho agcwele.
6. Thatha impumuzo emifushane ekhaleni lakho, bese uphuma ngomlomo wakho nge-jerk.

Uma wenza izivivinyo, khona-ke kulungile Ukuphefumula kuyisihluthulelo sokuqeqeshwa okuphumelelayo. Zama ukwenza lokhu okulandelayo ukuphefumulela ngesikhathi sokucindezela noma ukuhlala phansi:

1. Philisa kuphela ekunciphiseni, futhi uphume ngokuphakamisa.
2. Thatha umoya ojulile, ubambe umoya wakho futhi ngalesi sikhathi yenza inombolo enkulu yezikwele noma ama-push-ups.
3. Manje vula futhi uphumelele ekupheleni. Phinda uqale ukwenza ama-push-ups noma ukuhlala-ups .
4. Ngenxa yalezi zivivinyo ezilula, ungathuthukisa ukuphefumula kwakho phezulu, uma ukuqeqeshwa kwakho kuzoba okukhulu futhi okuvamile.