Shigar da iska mai kyau cikin huhu ta cikin diaphragm, shine ingantacciyar hanyar numfashi don haɗawa duk iskar oksijin da muke bukata sabili da haka don jin mafi kyau. Koyaya, mutane da yawa suna amfani da kirji da numfashi da ba na al'ada ba. Idan kun wahala rashin bacci ko kuma gabaɗaya kuna da matsalar bacci, koyan amfani da wannan tsoka zai taimaka muku partially warware matsalar. Duba wasu magunguna na 4 don hutawa sosai a bidiyon da ke ƙasa.
Menene diaphragm da yadda yake aiki
Diaphragm, ana kuma kiransa thoracic diaphragm, lamina ne mai karfin jijiya wanda yake a tsakiyar akwatin, mafi daidai tsakanin gabobin thoracic da na ciki (karkashin zuciya da huhu). Yana da halin a flattened da domed siffar, Wanda ba a iya bayyana shi ba game da alwatika.
Menene matsayin diaphragm a cikin numfashi?
Gaskiya ne babban injiniya wannan mahimmin inji, mai himma a yayin wahayi da kuma lokaci na shayarwa, sabanin huhu. A gaskiya, lokacin da yana kwangila kuma ya sassauta, yana tabbatar da cewa numfashi yana faruwa daidai.
Lokacin da muke shaƙa yana kwangila kuma haka ne ƙananan yana bada damar huhu su karbi iskar oxygen da yi kumburin ciki; maimakon haka idan muka fidda tsoka sai ta huce kuma a hike kuma yana haifar da hakan huhu ya wofintar (duba hoto a ƙasa). Tare da wahayi, ana kirkirar wani irin yanayi mara dadi sannan idan diaphragm ya zauna yana tilasta fitar da carbon dioxide daga jiki.
Ba wai kawai ba, wannan mahimmin inji ya zo amfani dashi a cikin wasu ayyukan ta jikin mu, misali a lokacin yin fitsari, amai, iskar shaka, haihuwa da najasa.
Diaphragm hakika asasi ne ga tsarin rayuwar mu! Idan ka koyi yadda zaka cika huhunka da iska albarkacin diaphragm na tallafi, zaka kawo fa'idodi masu yawa ga rayuwar ka. Bari mu sami ƙarin bayani game da yadda numfashin diaphragmatic da alaka fa'idodi.
Me ya sa aka fi son numfashin ciki
Abu na farko da zaka fara dubawa idan kana numfashi tare da madaidaicin tsoka shine sanya hannu a kan ciki ka sha iska. Idan baku ji motsin cikinku ya kumbura ba, wataƙila kuna numfasawa sosai. Lokaci yayi da za a horar da diaphragm dinka ta amfani da wani irin yanayi na numfashi daban, na diaphragmatic. Mun bayyana dalilin.
La numfashin ciki ana karantar da shi a yanayi daban-daban kamar tunani da kuma kwasa-kwasan yoga, saboda an tabbatar da ingancinsa a magance damuwa, rage karfin jini kuma a cikin wasu matakai na asali na jiki. Wannan dabarar shan iska zahiri ita ce mafi bazata, amma namu halaye na rayuwa sun jagoranci mu kan lokaci don haɓaka a numfashin kirji, ya fi zurfin zurfin ciki kuma tare da ragin isashshen oxygen, wanda ke iyakance yadda ya kamata ga sauran gabobin jiki.
Musamman damuwa da jihohin damuwa wasu manyan playersan wasa ne da ke cikin wannan canjin numfashin: suna kai mu ga ajikinka ba tare da sani ba kuma don toshe diaphragm a ƙananan ɓangaren kirji. Kamar yadda muka gani a baya, wannan yana nufin cewa iska bata 'yanta kanta kamar yadda ya kamata ba.
Horar da diaphragm don ya zama daidai a cikin aikin numfashi: ba wai kawai ba zaka ji sauki a jiki cikin dogon lokaci, amma kuma za ka shafi lafiyar hankalinka ta hanyar tsara naka daidaita ilimin lissafi e sa bacci, maida hankali da ƙwaƙwalwa mafi kyau. Ba dadi ba idan kunyi tunanin kawai ya kamata ku canza yadda kuke sanya oxygen a jikinku da numfashi.
Duk fa'idojin numfashin ciki
Yi aiki da shi a kowane bangare na rayuwar ku kuma fa'idodi zasu zama marasa adadi. Na farko, je zuwa cire a cikin karamin lokaci duk cutarwa effects wanda ke haifar da dogon amfani na numfashin kirji, kuma a gaba ɗaya yana da tabbatacce tasiri muhimmanci shi ne a jiki Che akan hankali.
Musamman, fa'idodi mafi sauri cewa zaku iya cimma tare da numfashin diaphragmatic sune:
- ma'anar shakatawa mafi girma. Tafi rage cutarwa sakamakon cortisol, wanda aka sani kamar hormone damuwa;
- sakin tashin hankali akan jiki da kafaɗu;
- raguwar kwangilar tsoka da ciwon mahaifa;
- daya mafi daidai hali;
- rage saukar karfin jini;
- jinkirin bugun zuciya saboda haka ya zama ƙawancen ƙaƙƙarfan abokin yaƙi don yaƙar tachycardia;
- muscleara ƙarfin jiji;
- mafi kyawun juriya yayinmotsa jiki mai wahala;
- saurin numfashi, sabili da haka yana kawo sananne tanadi makamashi ga dukkan kwayoyin halitta;
- mafi bayyana murya lokacin da muke magana.
A matakin tunanin mutum daya numfashi mai hankali da kuma tasirin gaske akan kula da motsin rai. Hakan yayi daidai, saboda yanayin yanayi da tsarin jiki suna da tsauri an haɗa.
Hanyar da muke numfashi yana gaya mana abubuwa da yawa game da halinmu, na zahiri da na motsin rai, a lokacin motsa jiki, amma kuma yayin fuskantar ƙalubalen yau da kullun.
Zaka iya zaɓar numfashi da kyauKuma don rayuwa mafi kyau!
Sakamakon rashin numfashi na dogon lokaci
Abubuwan da ke tabbatar da numfashin ciki suna da yawa, amma kun san waɗanne kasada kuna gudu zuwa ci gaba da sanya iska a cikin huhu ba daidai ba?
Kuna iya fara zuwa lalata aiki na wasu gabobin: wannan yana faruwa ne yayin da aka sanya wasu bangarorin fiye da kima yayin shakar shakar iska da kuma fitar da numfashi sannan idan diaphragm ya ci gaba da iyakancewa a cikin motsinsa.
Muna jin ku manyan matsalolin numfashi.
Gabaɗaya zaku iya fuskantar:
- jari na yaduwar zafi, musamman a yankin wuyansa, kafadu da babba;
- matsalolin numfashi na yau da kullun, kamar suasma. Yana faruwa sosai sau da yawa cewa waɗanda ke da tsayayyar diaphragm suma suna fama da wannan matsalar;
- matsaloli tare da tsarin narkewa, misali a rashin narkewar abinci, maƙarƙashiya da gastritis;
- matsalolin magudanar jini;
- ƙananan ciwon baya, yayin da diaphragm ya kusanci gindin lumbar;
- Matsayi mafi kuskure;
- tashin hankali na tsokoki na fuska.
Abin farin ciki, ana iya magance waɗannan matsalolin ta hanyar zuwa bu thee diaphragm tare da wani darussan, da za'ayi koda a gida ne.
Za ku ga cewa wannan motsa jiki zai amfane ka a digiri 360: zaka sami sha'awar yinwa da kuzarin da ake buƙata don isa ƙarshen ranar kamar rashin damuwa sosai.
Yadda ake buɗe diaphragm
Tunda diaphragm tsoka ce, yakamata ya zama horarwa a karfafa kuma don aiki mafi kyau. Yanke Minti 10 kowace rana don inganta rayuwarka, farawa da sauƙin motsa jiki amma masu tasiri, wanda zai yaƙi damuwar yau da kullun kuma wanda zai canza yanayin yadda kuke numfashi. Ta waɗannan fasahohin numfashin ne diaphragm ɗin zai miƙa ya narke. Gani shi ne yi imani!
Idan kun kasance sababbi ne ga numfashi na diaphragmatic zamu ba da shawarar fara waɗannan motsa jiki daga kwance da kuma cikin matsayin supine. Wannan zai kawo muku sauki wajen fahimtar hanyoyin da suke tattare da diaphragm.
Da zarar kun saba, zaku iya yin su a zaune ko ma a tsaye. Babu lokaci mafi kyau na rana don kusantar waɗannan shimfidar diaphragm; Abu mai mahimmanci shine haƙuri. Da farko ya kamata ka mai da hankali kan maida numfashin ka saboda haka zai fi zama mai sauki idan ka yi wadannan zaman a cikin jin dadin gidanka, amma idan ka rungumi numfashin ciki ka bar numfashin 'ciki', za ka yi shi kusan. ba tare da sanin shi ba.
Kar a karaya idan bakayi nasara yanzunnan ba: girgiza shekaru masu munanan halaye ya fi karfin tunani. Hakanan yana iya jin rashin dacewar numfashi tare da diaphragm dinka, amma bayan wasu yan kwanaki zaka koyi sanin ya kamata game da tsokar dake ciki
A ƙasa zaku sami wasu shawarwari masu amfani don lokutan zuzzurfan tunani.
Motsa jiki ta farko don horar da numfashin diaphragmatic
Don farkon 'yan zaman kwanta tare da lankwasa kafafunka a cikin sarari mai dadi kuma akan yanayi mai kyau (a yoga tabarma), wanda ke ba ka damar share hankalinka. Ciki ya juya zuwa sama EU tafiya barci kusan 20cm baya. Yanzu fara maida hankali kan numfashin ka kawai.
Kwanta ka huta ka huta, ka maida hankalinka kan cikinka.
Don fara jin diaphragm kana buƙatar sakawa hannu daya a kan ciki daya kuma a kirjin: numfashi dole ne ka daga hannunka wanda ke kan ciki yayin da wanda ke kan kirjin dole ne ya zauna. Wannan shine burinku na farko!
Yaya kuke yi? Numfashi a hanci kuma a hankali fitowa daga bakin. Lokacin da kake shaƙar iska, yi kyau ka kalli naka ciki wanda ke cika da iska: wannan ɗayan mahimman motsi ne na numfashi na diaphragmatic! Hannu a kirji karamin birki ne don hana shi tashi.
Lokacin da kake fitar da numfashi bude bakinka ka bar iska ta wuce kai tsaye, yi ƙoƙari kada ka haɗu da tsokoki ko kuma juya baka baya. Hannun ya tsaya cak akan kirjin.
Idan kaga hakan hannu a kirjin ka ya tashi yana nufin ba ku amfani da buɗewa; kar ku damu, wannan shine tabbas matsalar da duk zamu shawo kanta. Ci gaba da mai da hankalinka akan cikinka da kuma tunanin zubda iska a cikin cikinka tare da iska a ciki.
Yayinda ranaku da lokutan atisaye suke zuwa zaku lura cewa kirjinku zai tsaya cak kuma iskar da kuke shaƙa zata tafi kai tsaye zuwa cikin cikinku. Sannu da aikatawa!
Motsa jiki na ƙarfafa diaphragm
Da wannan darasin zaka iya ƙara horo na numfashi.
Koyaushe bayan kwanciya kan tabarma a cikin yanayin nutsuwa, sanya hannayenka a kusa da gindin haƙarƙarin, tare da manyan yatsun hannu a gefen kirjin, suna nunawa zuwa kasa da sauran yatsun an mika tare da kirjin. Idan yatsun hannunka suna tabawa, hakan yayi daidai, yana nufin kana da karamin keji. A farkon ka bude idanunka, zaka iya hango motsi na diaphragm yayin da yake kara fadada
Sannan danna babban yatsan yatsun hannun kan hakarkarin don samun 'yar juriya ga motsin su.
A wannan lokaci fadada hakarkarin ku gwargwadon iko, dole ne su danna kan manyan yatsun hannu. Mayar da hankali kan numfashin ka.
Tare da kowane shakar numfashi, matsar da hannayenku kadan daga juna kuma kusantar dasu kusa yayin da kuke fitar da numfashi. Ci gaba da shi don Shaye shaye 10.
A ƙarshe, miƙa hannayenka zuwa ƙasa a gefen ka kuma sake numfashi sau goma.
Idan kana da lokaci, kara girman tasirin ta hanyar daukar matakai biyu.
Tushen labarin Alfeminile
