Thuthukisa ukuvivinya umzimba kwakho
Ukuqonda imishini yokuphefumula kwakho akufani ne-geeky njengoba kuzwakala, futhi kungase kuthuthukise imizamo yakho ekusizeni ubuhlungu. Eqinisweni, isifundo se-2017 eshicilelwe ku- BMC Musculoskeletal Disorders savuma ukuthi ukuzivocavoca, njengalezo ezenziwa eklasini ye-yoga, kungenye yezindlela eziningi ezingathinta indlela ozwa ngayo ubuhlungu. Abacwaningi bathi futhi ukuphefumula kanye nemikhuba efanayo kungathinta ukukhubazeka.
Ukuphuza kungathuthukisa lezi zindlela zokwelashwa ezilandelayo:
- Izenzo zangemuva
- Ukuhambisa ukukhulula ukucindezeleka okuvela emuva kwakho
- Ukuvivinya umzimba
- Ukuphathwa kobuhlungu bendabuko
- Abanye
Ngayinye yalezi zindlela ingasebenzisa noma ingathuthukiswa kakhulu ngokuqonda okuyisisekelo okwenzekayo "ngaphansi kwe-hood" okukhulunywa ngakho, ngenkathi inhalation ne-exhalation.
Inqubo yokuphefumula ihilela ukushintshaniswa kwegesi, okungukuthi, i-oxygen ne-carbon dioxide eyenzeka phakathi kwakho, ikakhulukazi, amangqamuzana omzimba wakho, kanye nemvelo engaphandle, okuyinto emoyeni. Lokhu kuhanjiswa kwenzeka emaphashini.
Kuzo zonke, ukuphefumula kunamalungu amabili:
- Ukuphuza umoya, noma ukuhamba kwe-oksijeni ngaphakathi, ne-carbon dioxide, ngaphandle kwamapayipi akho.
- Ukujikeleza, noma ukuhambisa i-oksijeni ethathwe emzimbeni ngesikhathi sokuphuza umoya lapho kudingeka khona emzimbeni.
Ngokuthi ukuphefumula kungakwandisa kanjani uhlelo lwakho lokuvivinya umzimba emuva noma ukuhlanganyela kwakho okuphumelelayo ekwelashweni okuphelele okusebenzayo, kuyisakhi sokuphumula esithatha isiteji esiphakathi.
I-ventilation nayo inezici ezimbili. Lezi yizinqubo zokufakelwa kwe-mechanical of inhalation, noma ukuthatha umoya, nokuphefumula, noma ukuyiyeka. Ngaphandle kwe-inhalation ne-exhalation, ukuphefumula akunakwenzeka.
Futhi uma kwenzeka ukhohlwe isayensi yebanga lesikoleni, uma uvuselela, uthatha igesi, i-oxygen, emangqamuzaneni omzimba wakho; uma uphuma, ukhulula igesi, i-carbon dioxide, ungene emvelweni.
I-inhalation yindlela enkulu esebenzayo ehlanganisa ukuchotshozwa kwemisipha, kanye nokugcina amandla angase abe namandla emaphashini akho.
U-Exhale, ngakolunye uhlangothi, uthanda kakhulu. Imisipha yakho ikhululekile, futhi amandla agcinwe emaphashini akho akhishwa ngelokho eyaziwa ngokuthi lungaphazamisa.
Imisipha Ebuhlungu Ethuthukisa I-Core Yakho
I-trunk ethize kanye nemisipha yomzimba iqhaza ohlelweni lokuphefumula, futhi. Ungase uthi baphathe kabili umsebenzi njengokubili kokumiswa nokusekelwa ukuphefumula. Lezi zibaluleke kakhulu kulezi zinhlanzi yizi:
- I-muscle ye-diaphragm, okuyisisindo esiyinhloko sokuphefumula, izinkontileka ukuze ithathe umoya emaphashini, futhi ivuselela ukuze iphinde iphinde iphinde iphinde iphinde iphinde ivuleke. Uma i-diaphragm ivumelana, ihamba phansi ukusuka emgqeni wakho wokudoba ukuya esifundeni sakho esiswini. Lokhu kwenza isikhala esiningi, futhi kudala umfutho, ngaphakathi kwesikhahla sezintambo, njengoba, njengoba sixoxile, sidonsela emoyeni emaphashini. Okuhlangene ne-inhale, yebo, kuyanda kwamaphaphu.
- Uma uphuma, i-diaphragm empeleni iphumule; itholakala ngokuzenzekelayo endaweni yayo yokuqala ngaphansi kwezimbambo zakho njengoba "ukuphumula okusikhenyayo" kwemaphaphu kanye nomgqa wokudoba kukhishwa emoyeni wangaphambili ophazamisekile.
- Imisipha yomzimba ibhekwa njengemisipha yokuphefumula yesibili. Basiza nge-exhalation ngokuqhubeka nokuxosha umoya ngaphandle kwamaphaphu akho. Futhi uma uthatha umoya, imisipha yakho yesisu isondeza ukuze uvumele isikhala esengeziwe esihlakalweni sakho se-diaphragm njengoba ihamba phansi. Inqubo eyodwa yokuvumelanisa umzimba eyenza ukusetshenziswa kwalokhu ukunyakaza ibizwa ngokuthi ukudweba kokusebenza .
- Imisipha ye-Intercostal, engama-muscle-crossing muscles ephakathi kwezimbambo yandisa ivolumu emgqeni wakho wezintambo lapho uvula. Lokhu kuvumela amaphaphu ukuba agcwalise umoya ophezulu.
Ngenkathi enye i-trunk kanye nemisipha yomzimba iqhaza ekuqhumeni kokuphefumula, futhi i-diaphragm, abs kanye ne-intercostals yizona abadlali abayigugu kakhulu.
Ukujikeleza, Imisipha, nokuzivocavoca
Njengoba kushiwo ngaphambili, ukujikeleza kwenzeka uma umoya we-oksijini uthunyelwa kuwo wonke umzimba, futhi lapho iqoqwe i-carbon dioxide futhi isusiwe, nayo ivela emzimbeni. Njenge-ventilation, ukusabalalisa kwenzeka emaphashini.
Kodwa ukusakazwa kwakungeke kwenzeke ngaphandle kwesenzo senhliziyo, esithola igazi emzimbeni wakho bese uyiphakamisela amaphaphu akho; inhliziyo ke iqoqa igazi emaphashini iphinde iphinde ibuyele emzimbeni. Ezinye izinqubo zomzimba zisebenza ngesikhathi sokujikeleza, futhi.
Ngakho ngesikhathi esilandelayo lapho uphefumulela ngaphakathi noma uphuma ngenkathi usebenzisa umzimba, cabanga ngendlela amaphaphu akho, umthamo wezintambo zomgqa, i-diaphragm, i-abs, ne-intercostals iqhaza. Futhi cabanga ngemisipha esebenzayo, etholakala kuwo wonke umzimba wakho, ukupompa igazi, ngakho-ke i-oksijeni ne-carbon dioxide, kusukela nangenhliziyo namaphaphu.
Ukuqaphela nokusebenza ngokuvumelana nenqubo yokuphefumula kuqala ngokuqonda kwakho okuyisisekelo kwe-physiology. Ukusebenzisa lolo lwazi kungase kube nje ithikithi elisheshayo imizamo yakho yokusiza ubuhlungu ngesikhathi sokuzivocavoca.
> Umthombo
> Kendall, FP, et. al. Imisipha Ukuhlola nokusebenza nge-Posture and Pain. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.