Nzira yakanakisa yekudzikama mumamiriro ezvinhu anonetsa ndeyekuita matatu akareruka ekufema maekisesaizi. Asi chekutanga iwe unofanirwa kushanda wakadzikama, inopa zano nyanzvi yepfungwa uye yoga mudzidzisi Alyssa Yo.
Semunhu ari kudzidzira zvepfungwa, ndinowanzoona vanhu vachinetseka nekushushikana. Uyezve, dzimwe shamwari dzangu nehama dzokunyama dzinobvuma kuti dzinowanzova nefunganyo. Hungu, uye ini ndimene kazhinji kazhinji ndaifanira kubata nemirangariro nemirangariro zvinokangaidza.
Pane ruzivo rwakawanda rwekuti ungakunda sei kufunganya uye kudzora zviri nani manzwiro ako, asi zvinogona kunetsa kuzvionera wega. Ndotangira papi? Heano mamwe maekisesaizi ekufema aunogona kushandisa kana wangotanga kushushikana. Edza ese matatu matekiniki kuti uone kuti ndeapi anoshanda zvakanyanya kwauri.
Kunyanya iwe uchidzidzira wakadzikama, zviri nani iwe uchakwanisa kushandisa chiitiko ichi mumamiriro ezvinhu anokonzera kusagadzikana.
Kunyange kufema
Iri ibasa rakareruka rekufema rinogona kuitwa chero kupi uye chero nguva. Inobatsira kudzikamisa iyo yepakati tsinga system, iyo inozosimudzira kutarisa uye kuderedza zviratidzo zvekushushikana uye kushushikana. Iyi nzira inonyanya kukosha kana iwe uchinzwa kutsamwa uye kutsamwa, kana iwe usingagoni kurara kwenguva yakareba.
Saka:
- Infemera nemumhino kuti uverenge mana.
- Bata mweya wako.
- Exhale kuburikidza nemhino yako, zvakare kuverenga kusvika ina.
Kana iwe usingakwanise kudzora hasha dzako, unogona kufema nemuromo wako.
Kana wajaira kuverenga kusvika mana, tanga kuwedzera kuverenga panguva yekufema uye kufema kusvika matanhatu, uyezve kusvika masere.
Mudumbu (diaphragmatic) kufema
Vazhinji vedu takanganwa kufema zvakanaka. Isu tinofema nemuromo: pamusoro, zvishoma, pasina kushandisa diaphragm. Nekufema kwakadaro, chikamu chepamusoro chete chemapapu chinobatanidzwa uye tinogamuchira oksijeni shoma.
Nokufema zvakanyanya, hausi kungowedzera huwandu hweokisijeni inofemerwa, asi zvakare zvigadzirire iwe pachako kuita tsika yekuisa pfungwa uye kufungisisa.
1. Isa ruoko rumwe pachipfuva chako uye rumwe padumbu rako. Paunotora mweya wakadzika, ruoko rwuri padumbu rako runofanira kusimuka kupfuura ruoko rwuri pachipfuva chako. Izvi zvinovimbisa kuti diaphragm inozadza mapapu zvachose nemhepo.
2. Mushure mekufema nemuromo wako, tora zvishoma nezvishoma kufema mukati nemhino dzako kwekuverenga mana kana mashanu uye bata kufema kwako kwe4-5 seconds.
3. Femera zvishoma nezvishoma nemumuromo mako kwekuverenga kashanu.
Apo mhepo inosunungurwa uye mitsipa yemudumbu inozorora, simbisai kuti ibvise mhepo yakasara.
4. Dzokorora kutenderera kanokwana kana (kwehwerengedzo yekufema kwakadzika kushanu), uye woedza kutora mweya mumwe chete mumasekonzi gumi ega ega (ndiko kuti, kufema katanhatu paminiti).
Paunenge uchiziva nzira iyi, unogona kusanganisira mazwi muchiitwa: semuenzaniso, inhale pashoko rekuti "kuzorora" uye exhale pa "kushushikana" kana "kutsamwa". Pfungwa yacho ndeyokuti paunofema, unoita seunotora manzwiro akanaka, uye paunofema, buritsa isina kunaka.
Kufema nemhino dzekuchinjanisa
Kuti uite chiitiko ichi, inhale kuburikidza nemhino imwe, bata mweya wako, uye wozofemera kuburikidza neimwe muchiyero che2: 8: 4. Imwe "nzira" ine matanho matanhatu. Tanga nematanho matatu uye zvishoma nezvishoma uwedzere nhamba yavo.
Nekufema uku, unoshandisa Vishnu mudra (chiratidzo chekufananidzira muchiHindu nechiBhudha): vhara uye vhura mhino neruoko rwako rworudyi. Dzvanya index yako uye zvigunwe zvepakati muchanza chako uye uuye neruoko rwako kumhuno yako. Chigunwe chinofanirwa kunge chiri pamhuno yekurudyi, uye kagunwe nemhete yemunwe kuruboshwe.
Matanho mune imwe nzira:
- Infemera nemumhino yekuruboshwe, uchivhara kurudyi nechigunwe chako uchiverenga kusvika kune.
- Bata mweya wako nekuvhara mhino dzese uye kuverenga kusvika gumi nenhanhatu.
- Exhale kuburikidza nemhino yekurudyi, kuvhara kuruboshwe nemhete uye zvigunwe zviduku uye kuverenga kusvika masere.
- Infemera nemumhino yekurudyi (kuruboshwe uchiri kuvharwa nemhete nezvigunwe zvidiki) uchiverenga kusvika pana.
- Bata mweya wako nekuvhara mhino dzese uye kuverenga kusvika gumi nenhanhatu.
- Exhale kuburikidza nemhino yekuruboshwe (kurudyi kuchiri kuvharwa nechigunwe), kuverenga kusvika masere.
Alyssa Yo inyanzvi yepfungwa uye mudzidzisi weyoga.