Kufema muchiitwa nokuti uropi midziyo

To uropi kushanda zvakanaka, inoda okisijeni. Imhaka masero ake kuwana simba ravo. Matambudziko mazhinji chokuita kukwana yaunodya kwayo kuuropi. Kazhinji ichi ndicho nokuda nokuvhiringidzirwa tsinga. zvirwere zvakawanda, zvakadai atherosclerosis, dystonia kana zvimwe chikonzero Kuipa ropa wedzerai muuropi. Imwe yenzira kurwisa uku kufema kurovedza. Nokuti midziyo uropi inobatsira chaizvo, sezvo kunonatsiridza basa ravo. It zvinogara uropi pamwe okisijeni uye zvaanopa simba kweropa.

Sei basa midziyo akashatirwa

Normal wedzerai reokisijeni kuti uropi inobva zvinoverengeka pamusoro. Chokwadi, zvikuru ndiye air vanhu fema. Asi kunyange yakawanda inhaled okisijeni haisi nguva muuropi. Izvi zvinoitika nokuda aienda pamusoro lumen rwengarava ropa, chinyamunhari chinorwadza dzavo, yakaderera matauriro. Chikonzero ezvinhu akadaro kunogona kuva hakuvaki zvokudya, kushushikana, zvakaipa tsika, kushaya muviri, zvimwe zvirwere. Various zvirwere remuromo nomuzongoza vanogonawo kukanganisa ropa wedzerai muuropi.

Uye kana zvirwere zvakawanda kazhinji contraindicated kurovedza. Muzviitiko izvi, mumwe kufema anoratidza kuti uropi midziyo uye mutsipa. Zvinobatsira kuvandudza pfungwa ropa kuyerera wokura midziyo ropa. Batsirai kurovedza akadaro atherosclerosis, yakakwirira kumanikidzwa, vascular kana neuro dystonia.

How kufema nemazvo

Ndiyo mweya - nheyo upenyu. Asi kuti aifanira kufema zvakanaka, vanhu havafungi. Uye zvinetso zvakawanda zvoutano chokuita izvi. Vanhu Most fema zvechipameso. Saka, ropa zvakaipa kunowedzerwa pamwe okisijeni mumapapu ndiyo carbon dioxide. Izvi zvinotisvitsa tava kuderera ropa kutenderera. Asi uropi haagamuchiri okisijeni yakakwana. Kukwana, kudzika kufema shortens upenyu uye kunowedzera ngozi yokubatwa nezvirwere zvakasiyana-siyana.

Saka chaizvo kukosha nedanho afemeruke kushandisa yose Vhoriyamu mumapapu. Izvi zvinokanganisa basa midziyo uropi. mweya zvakakodzera kunotanga mudumbu, ipapo chipfuva rinobuda, ipapo - pamapendekete. With nedzinovengwa unofanira kuedza kurega zvose mhepo kubva mumapapu.

kufema physiology

Inspiratory kwakaderedza ropa nerubatsiro uropi midziyo, rinowanika excitation pamusoro cortex. Uye exhale kunowedzera vhoriyamu ropa uye pane inoita kuti zvinhu zvidzikame. Kufamba kweropa kusashanda pamwe kuwedzera afemeruke zvazvingava, kunyanya kana zvaitika kuburikidza mhino. Vanachiremba akaratidza kuti kutyorwa nasal kufema muvana, zvakadai kakawanda chikosoro kana adenoids, DZEMUNHU DZINODZORA kukura mupfungwa. Munhu anofema zvakanaka, anodzivirira waibva nezvirwere zvakawanda. Naizvozvo, kufema muchiitwa nokuti uropi midziyo inobatsira chaizvo.

Kuti uvandudze waivako uye matauriro ropa midziyo, tinoda dzimwe mweya, mweya-kunhaka uye pfupi mweya. Kudzikama uye kuzorora kunogona kubatsira nekusiyana, pfupi vzoh zvishoma befu ane kumbomira pashure.

Kushandiswa kurovedza kufema

Kunyange kare, nzira dzakawanda kuporeswa kwakanga kwakabatana muviri kufema. Asi chete achangobva zvave pamutemo akaratidza richibatsira yavo. Sezvo chete chinoshanda kuti kufema anoratidza cerebrovascular:

• kunosimbisa masvingo dzavo;
• dilates midziyo ropa;
• It kunonatsiridza okisijeni wedzerai uropi;
• lowers arterial BP;
• Rinovatadzisa ropa clots;
• anowedzera kunyatsoshanda;
• It kunonatsiridza ndangariro uye nzeve;
• It chinonyaradza uye anobatsira kukunda mupfungwa;
• Zvinobatsira kuderedza kukwegura;
• Inochengetedza pamusoro sitiroko.

Mazano kurovedza kufema

Kune nzira dzakawanda jimunasitikisi yakadaro. Vakawanda vavo vakadzoka dzidziso kare Somuenzaniso, yoga kana Chinese mushonga. Vamwe vakasikwa nenyanzvi ano. Asi ivo vose vanoita zvakafanana basa - kuvandudza nerubatsiro okisijeni kuuropi uye simbisa nemidziyo ropa. Inokosha vazhinji Muchiitwa - iri befu, rakapinza mhino, mumwe mutemo unoti kunonoka mweya uye exhale achishandisa muromo.

Uyezve, zvinoita kuti kufema kuburikidza imwe pamhino, nokuvhara munwe wechipiri. Ongororo nekusimba kuti zvakarurama pamhino kufema lowers BP, chinonyaradza, anobatsira nomusoro, normalizes kushanda mwoyo. Kana kufema kuburikidza pamhino kuruboshwe, muviri toned, vascular tonus rinobuda, zvaanopa simba kuti kwemakemikari anobudiswa mumasero. Kunyange Kazhinji yakadzika kunonoka kufema nezvinhu abdominal tsandanyama Unotsigira kurwadza kwacho uye lowers BP.

Zvairatidza uye contraindications

Kufema kurovedza kubatsira zvose. Asi hazvisi chinodiwa kuti pasina kubvunza chiremba pakarepo mushure sitiroko, uye kwazvo kutyorwa mwoyo. Uye kana zvimwe zvirwere kurovedza anogona kuitwa pamusha wega. Kunyanya chinobatsira kufema kurovedza panguva chepfungwa arteriosclerosis, BP. Zvinobatsira normalize chepfungwa kuparadzirwa uye achapora nokukurumidza pashure sitiroko, kuvandudza utano hypotension, nechepazasi BP.

Chii kurovedza kunogona kuitwa

Inobatsira kufema muchiitwa kusimbisa midziyo uropi, akaita pamusoro chero hurongwa. Unokwanisa kushandisa Qigong, Chinese jimunasitikisi, yoga, Strelnikova unyanzvi, yakadzika kufema Buteyko. Asi pachange vamwe anobatsira muviri. Vanogona kusanganisira zuva mangwanani kurovedza kana kumhanya kanoverengeka pazuva Somuenzaniso, kana nemusoro, kurera matauriro uye anzwe zviri nani. Kuti izvi zvidaro, vashoma muviri zvikuru.

• Nasally fema zvikuru, kubata mweya wake 5 seconds. Exhale zvishoma nezvishoma achishandisa muromo wako, wakati akadzivira miromo yake. Asi nedzinovengwa zvinofanira kuitwa pakarepo, asi pamwe anombomira. A shoma femo - bata mweya wako wechipiri. Imwe mweya kuita zvinenge 10 kundosvikira izvi. Dzokorora 5-6 nguva vanoda. Chiitwa ichi kunosimbisa midziyo ropa uye inowedzera inzwi ravo.
• Kupfuura nyore muviri akaita akamiswa. Tinofanira kufema zvishoma nezvishoma uye zvikuru kuburikidza mhino dzako. Panguva iyoyowo mukuru-Simukai pamusoro tiptoes. With zvishoma nedzinovengwa, kudzikisa ndokuzorora. Exhale achishandisa muromo.
• Zvikuru fema nokusunungura ruoko, kunyange zvishoma yokufeva shure. Garai munzvimbo iyi 3-5 seconds. With inofemwa kudzoka pokutangira chinzvimbo.
• Rinobatsirawo maminitsi 5-7 kufema pasi zano: mweya kuburikidza imwe pamhino, vachibatirira mweya, exhale kuburikidza mumwe pamhino. Izvi zvichakubatsira Activate ropa kuparadzirwa uye kudzivirira nemultiple sclerosis midziyo wouropi.

Gymnastics Strelnikova nzira

Nzira iyi ndiyo ikozvino yakakurumbira. Her kurovedza kufema anoshandiswa nenzira dzakasiyana-siyana zvirwere. A chinokosha chiri pfupi yakapinza kundosvikira pamwe nezvokupindira yacho diaphragm. Nokuda ichi unobatsira chaizvo, zviitwa zvakadaro uropi nhumbi. It anosimudzira:

• kuvandudza kufefetedza pakati mumapapu;
• nani water drainage rimwe venous ropa;
• uvandudze of vascular wakatsetseka musculature;
• normalizing chinovhiringidza uye excitation mu cerebral cortex;
• vapfume reokisijeni kuti uropi masero;
• kuvandudza kwindi utano.

The yakanakisisa kurovedza jimunasitikisi Strelnikova

Pane zvakasiyana-siyana kurovedza akasikwa Dr. Strelnikova. Asi inogona kushandiswa nokuda normalization ose chepfungwa vascular shoma.

• Gara uri cheya, kuvimba maoko enyu pamabvi ako, rerekai zvishoma uye kuzorora. Ita 2-4 pfupi unopinza kundosvikira, usanetseka masekondi 10. Panguva iyi zvazvingava, kufema kwemaminitsi 10-15.
• In yechipiri Danho zvinofanira kuitwa 8 pfupi kundosvikira sokunge Kufemba. Nzira dzakadaro yokumbozorora mumasekonzi 10 kuita 12.
• Chakatsindirwa zvibhakera vake bhandi rake. On the fema maoko nehasha kudzika pasi, iwe exhale - kutora pokutangira nzvimbo.

Chinese jimunasitikisi nokuti uropi midziyo

Ancient Eastern kuporeswa hurongwa hunobva basa kufema. Chinese vakachenjera aidavira kuti chete kuva maererano nemasikirwo avakaitwa, vanhu vanogona kuva vatano. Saka, kufema anofanira yakadzika, akadzikama. Tichishandisa zvinotaurwa izvi, jimunasitikisi nokuti midziyo uropi ropa kuvabatsira vashande zvakanaka uye kudzivirira zvirwere zvakawanda. zvishomanana muviri zvinogona kushandiswa.

• Unofanira kugara pachigaro, makumbo kunze, akaisa emaoko ake pamabvi ake, maoko ake - pane mumwe, vakarumanisa kupinda nezvibhakera. Head kutura kuna maoko uye kuzorora. Fema kana zvakakodzera kuti zvishoma nezvishoma uye zvakadzama, kushandisa kwako abdominal tsandanyama. Chipfuva haisi kumuka.
• Chiitwa rinoitwa avete shure kwako, makumbo hwakakungwa pamabvi. Imwe ruoko akarara pamusoro dumbu rake, mumwe - pamusoro pachipfuva. Inspiratory vanofanira nokubudisa chipfuva chake uye vaswedere dumbu. On the exhale - pamusoro zvinopesana. kufamba All vachifanira kunonoka uye kumeso.
• In akamiswa kuisa maoko ose pamusoro dumbu rake. Kana iwe fema napakati mhino izare chiedza, uye vakaramba kubva mudumbu make. Exhale vanoda pursed pout miromo chinokutsimbirirai dumbu ake nemaoko ake.
• Zvishoma nezvishoma fema utambanudzire maoko enyu. Sezvaunoramba exhale, rerekai kuruboshwe, mabhatani ruoko kurutivi rwake rworuboshwe. Dzokororai chete mune zvimwe.

How kukurira

Kufema kurovedza kunogona kuitwa kakawanda pazuva. The chete zvimiso basa kukwanisa kufaranuka uye kutiza. Hazvina kunaka kuti kukurira pakarepo pashure kana usati wadya. Kana uri kufema kurovedza panguva kuderedza pamusoro chepfungwa midziyo, pamberi zvakakodzera kubvunza chiremba wako. zviitwa All anoteererwa zvishoma nezvishoma uye chinyararire, pasina munomimina. Kutoti akabvuma kudaro, kana kuurayiwa yokumusoro muviri wavo anofanira anombotwasanudza.