Nzira yekudzivirira sei kushungurudzika kubasa

Wakambosangana nekurwisa kunetseka kubasa here? Izvi zvakaitika kwandiri munguva pfupi yapfuura.

Svondo rapfuura, ndaifanira kukurumidza, chimwe nechimwe, kupedza zvinhu zvishoma. Pandaiedza kufunga kuti ndoita sei, ndakanzwa pfungwa dzichipishana dzichipishana mumusoro mangu. Pandakakwanisa kutsungirira gehena iri, musoro wangu waive wakaoma chose.

Uye ndakaitei? Kufema kwakadzika - kubva pakati pemuviri. Ndakafungidzira korona nemiseve zvichikura kubva pamapfudzi nenzira dzakasiyana. Akaita chinguva akamira ndokumbotenderera mumba ndokudzokera kubasa.

Mushonga uyu wakapfava wekurwisa-kufunganya hausi nyore kushandisa, kunyanya kana uri kuita zvakawanda uye paine zvinovhiringa zvakawanda. Ndakazongozvigona mushure mekunge ndasaina kondirakiti yebhuku uye ndakavhunduka zvekuti ndakatanga kurwadziwa nemudumbu. Iyo sedative yaisagona kutorwa nguva dzese (inopindwa muropa), saka ndaifanira kutsvaga dzimwe nzira dzemusikirwo.

Chokutanga pane zvose, ndakatendeukira kune chiremba wepfungwa Belisa Vranich, anodzidzisa - kana kuti, anodzidzisazve - vanhu kufema. Ndakanzwa kuti ndakanga ndisiri kufema zvakanaka, akatsinhira izvi.

Kufanana nevanhu vazhinji, ndakafema «vertically»: mapendekete angu akasimudzwa sezvandaifema. Uyezve, ndakanga ndichifemera pamusoro pechipfuva, kwete chikamu chikuru chemapapu.

Vranich akandidzidzisa nzira yekufema zvakanaka - yakatwasuka, kubva pakati pemuviri, uko diaphragm iripo. Akatsanangura: unoda kuwedzera dumbu panguva yekufema kuburikidza nemhino uye kubvisa panguva yekufema.

Pakutanga zvaiita sezvisina kunaka. Uye zvakadaro inzira yechisikigo yekufema. Kana nzanga yatanga kuisa dzvinyiriro patiri, tinotendeukira kunzira isiri iyo. Nekuda kwekunetseka kwebasa, tinoedza kuzvikwevera pamwe chete, kuderera - izvo zvinoreva kuti tinotanga kufema nekukurumidza uye zvisina kudzika. Uropi hunoda oxygen kuti hushande, uye kufema kwakadaro hakuupi zvakakwana, zvichiita kuti zviome kufunga zvakanaka. Mukuwedzera, iyo digestive system haigamuchire iyo inodiwa masaja kubva diaphragm, izvo zvinogona kutungamirira kune akati wandei matambudziko.

Kushushikana kunotiisa mukurwa-kana-ndege, uye tinosimbisa tsandanyama dzedu dzemudumbu kuti dziratidzike dzakasimba. Ichi chimiro chinovhiringidza kudzikama, kufunga kwakajeka.

Mhinduro yekurwa-kana-ndege yakaumbwa nemadzitateguru edu ari kure sedziviriro kune zvikara. Zvakanga zvakakosha kuti urarame zvekuti zvichiri kuitika mukupindura kushushikana.

Nemwero unonzwisisika wekushushikana (somuenzaniso, nguva yechokwadi yekupedza basa), adrenaline inotanga kugadzirwa, iyo inobatsira kusvika kunhanho yekupedzisira. Asi kana iyo nhanho yakakwira zvakanyanya (taura, mashoma enguva dzausingakwanise kusangana), iyo yekurwira-kana-ndege modhi inopinda mukati, ichikukonzera iwe kudzikira uye kusimuka.

Pandakatanga kunyora bhuku racho, ndainzwa kurwadziwa uye manyawi mumapendekete angu nomumusana, sokunge kuti muviri wangu wakanga wava kuda kuvanda kune chikara chine ngozi. Ndaifanira kuita chimwe chinhu, uye ndakatanga kuenda kumakirasi ekururamisa maitiro.

Pandakati ndiri kushanda pachimiro changu, vaipindirana vaiwanzonyara, vachiziva "kukanganisa" kwavo pachavo, uye pakarepo vakaedza kuunza mapepa avo pamwe chete uye kusimudza zvirebvu zvavo. Nekuda kweizvozvo, mapendekete nemutsipa zvakadzvanywa. Uye izvi hazvigone kubvumidzwa: pane zvinopesana, iwe unofanirwa kuzorora zvinyoro nyoro tsandanyama dzakasungwa.

Heano mamwe misimboti akakosha ekukubatsira kuti upedze zuva.

Kutanga, fungidzira korona yako. Unogona kuibata kuti unzwisise kuti yakamira sei mudenga (unogona kushamisika kuti wakarasika sei). Zvadaro fungidzira miseve yakachinjika ichienda kunze kubva pamafudzi ako. Izvi zvinowedzera chipfuva chako uye zvinokubvumira kufema zvakanyanya.

Edza kuona kana iwe uchikwesha imwe nhengo yemuviri kupfuura zvakafanira. Semuenzaniso, ruzhinji rwegonzo runofanira kudzorwa neminwe, kwete chanza, wrist, kana ruoko rwese. Izvi zvinoshandawo pakunyora pakiibhodhi.

Iwe unogona kugona iyo "Alexander nzira". Iyi tekinoroji yakagadzirwa muzana ramakore rechi XNUMX nemutambi weAustralia Frederic Matthias Alexander, akashandisa nzira iyi kurapa hoarseness uye kurasikirwa kwezwi. Akauya nepfungwa ye "kutevera chinangwa chekupedzisira". Chinhu chayo ndechekuti kana iwe uchiyedza kuve pane imwe nzvimbo, panguva iyoyo unoita kunge usipo mumuviri wako.

Saka, kuti tiverenge chimwe chinhu pamakombiyuta, tinosendamira kune chekucherechedza, uye izvi zvinogadzira mutoro usingakoshi pamuzongoza. Zviri nani kutamisa skrini yakananga kwauri, uye kwete zvinopesana.

Chimwe chikamu chakakosha chekubata nekushushikana kufamba. Vakawanda vanotenda zvisiri izvo kuti kuva munzvimbo imwe kwenguva yakareba, vanoisa pfungwa dzavo zviri nani. Chaunonyatsoda kuti uvandudze kuisa pfungwa dzako pakufamba uye kutora zororo, anotsanangura kudaro Alan Hedge, purofesa weergonomics paCornell University.

Hedge inotaura kuti mukuita basa, kuchinja uku kwakanyatsonaka: gara kwemaminitsi makumi maviri, mira 20, famba kwemaminitsi maviri.

Zvechokwadi, kana iwe uchinzwa wakafuridzirwa uye wakanyura zvachose mubasa, haugoni kutevedzera mutemo uyu. Asi kana ukanamatira pabasa, zvakakwana kuti ufambe kubva pane imwe kamuri uchienda kune imwe kuti ugadzirise huropi hwako.

Sekureva kwaProfessor Hedge, chigaro ichi "anti-giravity mudziyo" uye kukurudzira kwegiravhiti kwakakosha kumuviri wedu. Tsvagiridzo yeNASA yakaratidza kuti kuti tishande nemazvo, tinofanirwa kugara tichinzwa mhedzisiro yegiravhiti. Patinogara pasi, simuka kana kufamba, tinogamuchira chiratidzo chakakodzera (uye panofanira kunge paine kanenge gumi nematanhatu zviratidzo zvakadaro pazuva).

Urwu ruzivo rwekutanga rwemuviri - rwakareruka uye rwakajeka - runogona kuve rwakaoma kushandisa mumamiriro ekudzvinyirira. Ndichiri dzimwe nguva ndinozviwana ndaoma nechando pachigaro panguva dzekuvharirwa kwebasa. Asi ikozvino ndinoziva maitiro: kururamisa, ruramisa mafudzi angu uye dzinga shumba yekufungidzira kunze kwekamuri.

Kunobva: The New York Times.