Malebela a 3 a ho Holisa Boikoetliso ba Boima ba Hao

Litaba

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Ho thata ho lebala ka phefumoloho ea hau nakong ea yoga (na o kile oa isa sehlopha sa yoga moo u ha ho joalo o utloile poleloana e reng: "tsepamisa maikutlo ho phefumoloho ea hau" kotlo e ngoe le e ngoe ea boraro!?) Hangata mosuoe ou tataisa ka sehlopheng ka ho bala phefumoloho le ho u joetsa hore na ke neng, hantle-ntle, ea ho hema le ho ntša moea. Empa, hangata ha u utloe barupeli ba likampo tsa bootle ba hoeletsa litaelo tsa ho phefumoloha nakong ea li-pushups-'me haeba u phahamisa u le mong, u ka fumana hore u hlile u. tshoarang phefumoloho ea hau nakong ea metsamao e itseng. E leng ntho e mpe haholo, kaha ho hema ka linako tse nepahetseng ho ke ke ha etsa hore ho phahamisa maikutlo ho be bonolo feela, ho ka u thusa ho fumana liphello tse molemo, ho bolela Susan Stanley, Mokoetlisi oa Tier 4 (kapa morupeli ea hloahloa) Equinox e New York City. (Ebile, o ka Phefumoloha Tsela ea Hau ho 'Mele o Felletseng.)

Stanley o re: "Tsela e 'ngoe ea ho tseba hore na boikoetliso bo ke ke ba lekana le motho ea ikoetlisang ke hore na ba ikutloa eka ba hloka ho hema. Haeba u fumana u ntse u phefumolohile ha u ntse u tsamaea, sebelisa litekanyo tse bobebe kapa u theole boikoetliso ho ba bonolo. Ha o ntse o matlafala le ho hema habonolo o ka nka litekanyo tse boima hape. (Leka Boikoetliso bona ba Boima bo Boima.) Empa ho na le ho hongata ho feta feela eseng ho tshwara moya. U ka sebelisa e 'ngoe le e' ngoe ea ho hema le ho ntša moea ho u thusa ho fumana ho eketsehileng boikoetlisong bo bong le bo bong boo u bo etsang e le hore u phele hantle, kapele! Mona ke litsela tse tharo tsa ho eketsa phefumoloho e 'ngoe le e' ngoe eo u e nkang:

• Exhale nakong ea karolo ea "mosebetsi" ea ho sisinyeha (kahoo, "up" motsamao oa biceps curl, mohlala) le ho hema ha u theola litekanyo fatše. "Ka kakaretso, ho ntša moea nakong ea mosebetsi ho bolela hore o kenya transversus abdominus, e tsitsipanyang mokokotlo oa mokokotlo khubung, hammoho le lits'oants'o tse ling," ho hlalosa Stanley. "Sena sea hlokahala molemong oa sebopeho, polokeho, le ho matlafatsa matla le motsamao o mongata."

• Ha u hema, nahana ka ho bululela moea ka matla le ka morero. "Ha o batle ho 'theola,' o batla ho hemela hodimo joalo ka ha o leka ho phatloha balune," ho bolela Mokoetlisi-'moho le eena oa T4 Jane Lee. (Leka Yoga Breathing Hore U Robale ka Potlako.)

• Itebele ka seiponeng ha ho khoneha. Etsa bonnete ba hore mpa ea hao ea phahama ha u hula moea. Hona ke ho phefumoloha ka diaphragmatic, mme ho bohlokoa ho tsitsisa mokokotlo oa hau le ho o boloka o se na kotsi. Stanley o re: "Haeba sefuba sa hao se sisinyeha ha u hema, seo se bolela hore u nka oksijene e itseng, empa mohlomong ha u ntše CO2 e lekaneng, e leng ea bohlokoa ka ho lekana."

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