Ukuphucula Ukuzivocavoca Kwakho
Ukuqonda imishini yokuphefumla kwakho akufani ne-geeky njengoko kuzwakalayo, kwaye kunokunyusa imizamo yakho ekuphumuleni intlungu. Enyanisweni, isifundo se-2017 esashicilelwe kwi- BMC Musculoskeletal Disorders savuma ukuba ukuqhuba ukuphefumula, njengalezo ezenziwe kwiiklasi ze-yoga, ngenye yeendlela ezininzi ezinokuthi zichaphazele indlela oziva ngayo intlungu. Abaphandi bathi ukuphefumula kunye nezenzo ezifanayo kunokuchaphazela ukukhubazeka.
Ukuphefumula kungaphakamisa ezi zintlungu zonyango:
- Ukuzivocavoca
- Iimpawu zokukhupha ukukhupha ngaphandle kwakho
- Umsebenzi wokuvalela
- Lawulo lwe zintlungu
- Abanye
Ngolunye lweendlela zisebenzise okanye zinokuphuculwa kakhulu ngokuqonda okuyisiseko kwinto eyenzekayo "phantsi kwebhodi" ukuba uthethe, ngexesha lokuphuza nokuphuphuma.
Inkqubo yokuphefumula iquka ukutshintshwa kwee-gesi, oko kukuthi, i-oksijeni kunye ne-carbon dioxide eyenzeka phakathi kwakho, ngakumbi, iiseli zomzimba wakho, kunye nommandla ongaphandle, omoya. Olu tshintsho luyenzeka kwimiphunga.
Kuzo zonke, ukuphefumla kunamalungu amabini:
- Ukuphuphuma umoya, okanye ukuhamba kwe-oxygen, kunye ne-carbon dioxide, ngaphandle kwemiphunga yakho.
- Ukujikeleza, okanye ukuthutha i-oksijini ethathelwe emzimbeni ngexesha lokuphuphuma umoya apho kufuneka khona emzimbeni.
Ngokuphathelele ukuphefumula kungakwandisa inkqubo yakho yokuzivocavoca umva okanye ukubandakanyeka kwakho ngokuphumelelayo kwiprogram epheleleyo yonyango, yinkalo yokuphuhlisa umoya ethatha isigaba esinqanaba.
Ukuphuphuma umoya kunamalungu amabini. Le yinkqubo ye-mechanical of inhalation, okanye ukuthatha umoya, kunye nokuphuma, okanye ukuyikhupha. Ngaphandle kwe-inhalation kunye nokuphefumula, ukuphefumula akunakwenzeka.
Kwaye xa uthe walukhohlwa kwi-science yesigaba se-sigaba, xa utyumba, uthatha i-gas, i-oxygen, kwiiseli zomzimba wakho; xa uphuma, ukhulula igesi, i-carbon dioxide, ngaphandle kwimeko.
Inhalation yinkqubo enkulu esebenzayo equka ukuphambana kwemisipha, kwakunye nokugcinwa kwamandla akho emaphaphu.
U-Exhale, ngakolunye uhlangothi, uninzi oluthile. Iimfudu zakho ziphumle, kwaye amandla agciniweyo emiphakeni yakho akhululwa ngento eyaziwa ngokuba yimpumpo.
Imisipha Ebuhlungu ephuhlisa iNkcazo Yakho
I-trunk ethile kunye neemisipha ezisisiseko zithatha inxaxheba kwinkqubo yokuphefumla, ngokunjalo. Unokuthi bathi benza umsebenzi ombini njengento yokubambisana kunye nokuxhasa ukuphefumula. Ezi zibaluleke kakhulu kwezi zihlunu zi:
- Isihlunu se-diaphragm, esiyintloko yokuphefumla, iikontraka ukwenzela ukuba ithathe umoya kumaphaphu, kwaye ibuye ibuyele kwakhona ukuze iphinde iphinde iphindwe. Xa isivumelwano sesigxina, sihamba sisuka ephantsi kwembambo yakho kumbindi wakho. Oku kwenza indawo engaphezulu, kwaye kudala ugalelo, ngaphakathi kwinqanaba lembambo, apho, njengoko sixoxe ngayo, idonsa umoya emiphakeni. Ukudibanisa ne-inhale, ngokuqinisekileyo, ukunyuka kwemiphunga.
- Xa uphumelela, i-diaphragm iyancipha; ithoxiswa ngokuzenzekelayo ukuya kwindawo yayo yokuqala ngaphantsi kwembambo zakho njengoko "ukuhluma kwe-elastiki" yemiphunga kunye nentambo yembambo ikhupha i-air inhaled previously.
- Izisipha zomzimba zibhekwa njengesicathulo sokuphefumula kwesibini. Bancedisa ngokufudumala ngokuqhubela phambili umoya ngaphandle kwemiphunga yakho. Kwaye xa uthabatha umoya, isisu sakho esiswini siselulele ukuvumela indawo engakumbi kwisiqu sakho kwisithintelo njengoko ihamba isezantsi. Ubunjalo bokumanyaniswa komzimba osebenzisa le ntshukumo bubizwa ngokuba yi- drawing-in maneuver.
- Izidumbu ze-Intercostal, eziyizihlunu ze-criss-crossing between the nervous expand the volume in your cage cage when you inhale. Oku kuvumela imiphunga ukuba igcwalise umoya ophezulu.
Nangona enye i-trunk kunye nemisipha engundoqo ithatha inxaxheba kwinkqubo yokuphefumla, ngokunjalo, i-diaphragm, i-abs kunye ne-intercostals ngabadlali abaxabisekileyo.
Ukujikeleza, iMiscle, kunye nokuSebenza
Njengoko kukhankanywe ngaphambili, ukusasazeka kwenzeka xa i-oksijeni ishukunyelwa kuwo wonke umzimba, kwaye xa iqoqo di carbonide iqokelelwa kwaye isuswe, nayo iphuma emzimbeni. Njengomoya wokungena umoya, ukusasazeka kwenzeka kwimiphunga.
Kodwa ukusabalalisa kwakungeke kwenzeke ngaphandle kwesenzo sokuphambanisa intliziyo, efumana igazi emzimbeni wakho kwaye uyipompoze emiphakeni yakho; Intliziyo iqokelela igazi emiphakeni iphinde iphinde ibuyele emzimbeni. Ezinye iinkqubo zenyama zisebenza ngexesha lokujikeleza, ngokunjalo.
Ngoko ngexesha elizayo xa uphefumula okanye uphume xa usebenzisa, qwalasela indlela imiphunga yakho, umthamo we-cage volume, i-diaphragm, abs, kunye ne-intercostals inxaxheba. Khawucinge ngemisipha esebenzayo, ekhona kuwo wonke umzimba wakho, ekupompozeni igazi, ngoko ke oksijini kunye necarbon dioxide, ukuya kunye nentliziyo nemiphunga.
Ukukwazi nokusebenza ngokuvisisana nenkqubo yokuphefumula kuqala ngokuqonda kwakho okusemgangathweni kwimizimba. Ukusebenzisa olo lwazi lunokuba nje ithikithi elikhawuleza lilandelela imizamo yakho yokunceda intlungu ngexesha lokuzivocavoca.
> Umthombo
> Kendall, FP, kunye. al. Uvavanyo lweMiscle kunye neSebenzi ngeXesha kunye neNhlungu. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.