Thuthukisa Amandla Amandla Ngokusebenzisa Umswakama Wakho Wase-Abdominal Transverse
Umzimba wesisu (owaziwa nangokuthi u-TA muscle) ungenye yezinhlanzi ezingu-6 ukuthi, uma ziqinile futhi ziguquguquka, zenza ukuba kube nokuqina okuphansi emuva, ukunyakaza komzimba okwenyukayo, nokukhululeka kobuhlungu.
Nakhu ukuthi kusebenza kanjani, kanye nokuzivocavoca okuncane okusheshayo kwe-TA ongayenza uma uzithola ngeminye imizuzu emithathu noma ngaphezulu.
Isenzo esithintekayo - Indlela yokugqugquzela isisindo esijulile se-Muscle Core Kungakusiza Ukukhulula Ubuhlungu Bokubuya
I-muscular transverse abdominal igxuma engxenyeni engezansi yesiqu sakho.
Lokhu kusho ukuthi ngesikhathi somsebenzi (ie muscle contraction), izintambo zalo zilethwa phakathi nendawo yomzimba wakho. Njengoba lokho kwenzeka, zonke izinhlaka ezithintekayo - amathambo esifuba, okuqukethwe kwamathumbu, nokunye, qinisekisa komunye nomunye futhi ube nesixhumanisi esilinganiselwe nesizinda sakho sedonsela phansi . (Omunye umphumela walokhu isimo samajoyina okuthiwa i-congruency.) Uma utholakala ngamandla emisipha kuhlanganiswe nokuhleleka komzimba, i-congruency ingasiza ekunciphiseni ukucindezela emgodleni wakho, okungase kube nomphumela wokuphulukisa ubuhlungu.
I-transverse ihlala eduze kwekholomu yakho yomgogodla futhi ijulile ngaphakathi kwesiqu sakho. Ukusondelana nomgogodla kwenza kube nendima enkulu empilweni yakho yangemuva.
Sebenzisa i-TA yakho ye-Muscle - Into Ongayenza Ukunciphisa Ukucindezela Emuva Wakho
Ungakwazi ukuzwa umsila wakho wesisu womzimba lapho ukhwehlela, uphawula noma uhleke. Ukusebenzisa okulandelayo kungakunikeza enye indlela yokuzwa isenzo salesi sidakamizwa esibalulekile sokuqinisa imisipha.
- Themba ngemuva kwakho endaweni yokulala . Ebizwa nangokuthi indawo yokuphumula eyakhayo, indawo yokulala ekhoneni ingenye lapho ubeka khona ngamadolo akho ugobile futhi izinyawo zakho zihlala phansi. Kulo msebenzi, gcina kahle izandla zakho - futhi ikakhulukazi izandla zakho (uzodinga khona) - esiswini sakho esingaphansi.
- Faka ngokugcwele. Zama ukuzwa isifingqo sakho sithutha yonke indlela phansi kwe-trunk yakho. Ukunyakaza okuphansi kwe-muscle we-diaphragm kwenza amaphaphu akho athathe emoyeni owengeziwe, okungenzeka kube lula ukwenza ikhono lakho lokuzwa u-TA muscle ngesikhathi se-exhale.
- Exhale ngokwemvelo.
- Qaphela: Sicela ungathinti amasu okuphefumula amafancy kulokhu okungafakiwe. Kunalokho, yenza nje lokho okuza ngokwemvelo. Uma uphumelela kahle, cishe kuyoba yinto ethule, enobubele.
- Uma ufinyelela endaweni lapho uzizwa khona wonke - noma okungenani iningi-lomoya wakho uphelelwe amandla, phonsa noma yimuphi umoya osele. Njengoba wenza kanjalo, unake umuzwa ngaphansi kweminwe yakho. Cishe, uzozizwa ukuthi isivumelwano sokuxhaphaza esiswini sangasese. Yilokho esikufunayo.
- Faka futhi ukhulule umthamo we-TA bese uthatha ikhefu. Phinda lo msebenzi izikhathi ezingaba ngu-10, izikhathi ezingu-1- 3 ngosuku.
Khumbula, kubaluleke kakhulu ukuthi ungabosheli ukuphuma ngaphandle uma sekugcineni lapho uzama ukuvumelanisa imisipha eguquguqukayo. Ngaphambi kwalokho, ukuphoqelela noma ukusebenzisa ezinye izinhlobo zamasu okuphefumula kuzothola kuphela indlela yakho.
> Umthombo:
> O 'Leary, K., U-Psychotherapetic and Alignment Yoga Instructor. Ngomuntu siqu interview. Ngo-Okthoba 14, 2013 .