Menene Breathing Belly kuma Me yasa yake da mahimmanci don Motsa Jiki?

Wadatacce

• Menene Numfashin Ciki?
• Yadda Ake Yin Breathe Daidai
• Amfanin Numfashin Ciki A Lokacin Aiki
• Bita don

Yi dogon numfashi. Kuna jin ƙirjin ku yana tashi ya faɗi ko kuma ƙarin motsi yana fitowa daga cikin ku?

Amsar ya kamata ta zama na ƙarshe-kuma ba kawai lokacin da kuke mai da hankali kan zurfin numfashi yayin yoga ko tunani ba. Hakanan yakamata ku gwada numfashin ciki yayin motsa jiki. Labari gare ku? Ga abin da kuke buƙatar sani game da sanya inhales da exhales ɗinku su fito daga hanjin ku.

Menene Numfashin Ciki?

Ee, a zahiri yana nufin numfasawa cikin cikin ku. An kuma san shi da numfashi na diaphragmatic saboda yana ba da damar diaphragm - tsokar da ke gudana a kwance a cikin ciki, nau'in kama da parachute, kuma shine tsoka na farko da ake amfani da shi a cikin numfashi - don fadadawa da kwangila.

Yayin da numfashin ciki shine hanyar jikin mu don shaƙa da fitar da numfashi, ya fi yawa ga tsofaffi su yi numfashi ba tare da tasiri ba, AKA ta cikin kirji, in ji Judi Bar, malamin yoga mai sa'o'i 500 da manajan shirin yoga a Cleveland Clinic. Mutane da yawa suna son yin amfani da numfashi na kirji lokacin da suke damuwa saboda tashin hankali yana sa ku ƙara ƙarfin ciki, in ji Bar. Wannan a ƙarshe yana sa ya zama da wahala numfashi da kyau. "Ya zama al'ada kuma saboda yana da ƙarancin numfashi, yana ba da amsa mai tausayi - faɗa ko amsawar jirgin - yana sa ku ƙara damuwa," in ji ta. Don haka, kuna samun da'irar halayen damuwa kawai daga numfashin kirji. (Mai alaƙa: Ayyukan Numfashi guda 3 don magance damuwa)

Yadda Ake Yin Breathe Daidai

Domin gwada numfashin ciki, "da farko kuna buƙatar fahimtar yadda za ku shakata sosai don haka akwai sarari a cikin ciki don diaphragm da numfashinku don motsawa," in ji Bar. "Lokacin da kake cikin tashin hankali kuma ka riƙe ciki, ba za ka bari numfashi ya motsa ba."

Don hujja, gwada wannan ƙaramin gwajin daga Bar: Jawo ciki zuwa cikin kashin ka kuma yi ƙoƙarin ɗaukar numfashi mai zurfi. Ka lura da yadda yake da wuya? Yanzu shakata da sashin tsakiya kuma duba yadda yafi sauƙi don cika ciki da iska. Wannan shine sassaucin da kuke so ku ji lokacin da kuke numfashi na ciki - kuma kyakkyawan nuni ne ko duka yana fitowa daga kirji.

Yin aikin numfashin ciki da kanta abu ne mai sauƙi: Kwanta a bayanku ku ɗora hannayenku a kan cikinku, in ji Pete McCall, C.S.C.S., mai ba da horo a San Diego kuma mai watsa shirye -shiryen All About Fitness. Ɗauki babban numfashi mai kyau, kuma idan kun yi haka, yakamata ku ji daga cikin ku kuma ku faɗaɗa. Yayin da kuke fitar da numfashi, hannayenku yakamata su ragu. Ka yi tunanin ciki kamar balloon cike da iska, sannan a hankali a sake.

Idan shan zurfin inhales da exhales yana jin tauri ko rashin dabi'a a gare ku, Bar yana ba da shawarar yin shi sau ɗaya ko sau biyu a rana na mintuna biyu ko uku kawai. Kuna iya ɗora hannuwanku a kan ciki don tabbatar da cewa kuna yin daidai, ko kawai ku duba don tabbatar da cewa ciki yana motsawa sama da ƙasa. Gwada yin shi yayin da kuke fuskantar wani aiki na yau da kullun, ma, in ji Bar, kamar lokacin da kuke shan wanka, wanke jita-jita, ko daidai kafin ku yi barci. (Domin babu wani abu kamar ƙaramar motsa jiki don kwantar da hankali don kwanciya!)

Bayan kun ɗan ɗan motsa jiki, fara fara mai da hankali ga numfashin ku yayin motsa jiki, in ji Bar. Kuna lura idan cikinku yana motsi? Shin yana canzawa lokacin da kuke tsugunawa ko gudu? Shin kuna jin kuzarin numfashin ku? Yi la'akari da duk waɗannan tambayoyin lokacin da kuke yin aikin motsa jiki don bincika yadda kuke numfashi. (Wadannan ƙayyadaddun dabarun numfashi na gudu na iya taimakawa wajen sa miliyoyi su ji sauƙi.)

Kuna iya numfashin ciki yayin yawancin nau'ikan motsa jiki, jujjuya aji zuwa ɗaga nauyi. A haƙiƙa, ƙila ka ga wata dabara da aka yi amfani da ita a cikin taron mutane masu ɗagawa da ake kira core bracing. "Sabuwar takalmin gyaran kafa na iya taimakawa wajen daidaita kashin baya don ɗagawa mai nauyi; wannan nau'i ne na numfashin ciki saboda sarrafa numfashi," in ji McCall. Don yin shi daidai, gwada dabara kafin a ɗaga kaya masu nauyi: Ɗauki babban inhaki, riƙe shi, sa'annan ku fitar da numfashi sosai. A lokacin ɗagawa (kamar ƙwanƙwasawa, latsa benci, ko kashewa), za ku shaƙa, riƙe shi a lokacin ɓangaren motsi (ko rage) motsi, sannan fitar da numfashi yayin dannawa zuwa saman. (Ci gaba da karantawa: Musamman dabarun numfashi don amfani dasu yayin kowane irin motsa jiki)

Amfanin Numfashin Ciki A Lokacin Aiki

To, kuna aiki da tsoka ta gaske-kuma wacce ke taimakawa wajen haɓaka ainihin kwanciyar hankali, in ji McCall. "Mutane ba su gane diaphragm muhimmiyar tsoka ce mai karfafawa ga kashin baya," in ji shi. "Lokacin da kuke numfashi daga ciki, kuna numfashi daga diaphragm, wanda ke nufin kuna ƙarfafa tsokar da ke daidaita kashin baya." Lokacin da kake yin numfashin diaphragmatic ta hanyar motsa jiki kamar squats, lat pulldowns, ko wani makamancin haka, ya kamata ka ji daɗin kashin baya ta hanyar motsi. Kuma wannan shine babban sakamako na numfashin ciki: Zai iya taimaka muku koyon shiga cikin zuciyar ku ta kowane motsa jiki.

Hakanan, numfashi daga cikin ciki yana ba da damar iskar oxygen don motsawa ta cikin jiki, wanda ke nufin tsokoki suna da ƙarin iskar oxygen don ci gaba da murƙushe matakan ƙarfi ko lokacin nasara. "Lokacin da kuke numfashi, kuna ƙoƙarin cika huhu daga sama zuwa ƙasa," in ji McCall. "Numfashi daga diaphragm yana jawo iska, yana cika ku daga ƙasa zuwa sama kuma yana ba da ƙarin iska." Wannan ba wai kawai yana da mahimmanci don samun ƙarin kuzari ta hanyar motsa jiki ba, amma a cikin yini kuma. Babban numfashin ciki yana sa ku ji farkawa, in ji McCall.

Tare da ƙarin oxygen a ko'ina cikin jikin ku yana zuwa da ikon yin aiki tuƙuru ta hanyar motsa jiki, kuma. "Numfashin ciki yana inganta ƙarfin jiki don jure wa motsa jiki mai ƙarfi saboda kuna samun ƙarin iskar oxygen zuwa tsokoki, wanda ke rage yawan numfashin ku kuma yana taimaka muku ku rage ƙarancin kuzari," in ji Bar. (Hakanan gwada waɗannan sauran hanyoyin da kimiyya ke tallafawa don turawa ta hanyar gajiya.)

Don ci gaba, aiwatar da 'yan lokutan numfashin ciki mai tunani - musamman idan kun mai da hankali kan ƙidaya ta cikin inhales da exhales don yin su ma, kamar yadda Bar ya ba da shawara - na iya taimakawa tare da ɗan rage damuwa da wasu lokutan kwanciyar hankali (ko, faɗi , lokacin da kake murmurewa daga bugu na burpees). Bar ya ce, "Yana rage tsarin ku ta hanya mai inganci," in ji Bar, ma'ana yana ɗauke ku daga yanayin faɗa ko tashin jirgin sama zuwa cikin kwanciyar hankali da kwanciyar hankali. Yi magana game da hanya mai kyau don murmurewa-da dabara mai wayo don samun fa'idodin tunani da jiki.

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