Ukugijima ngokugqibeleleyo kukunceda ukulahla ubunzima obukhulu , ukutshisa iikhalori kwaye ugcine isimo esifanelekileyo somzimba. Ukuze imithwalo ihanjiswe kwiinkqubo zomzimba ngokuchanekileyo, umntu kufuneka afumane ukuphefumula kakuhle ngexesha lokusebenza. Ingqungquthela ekhululekile, umgijimi ngamnye ukhetha ubudlelwane bomntu ngamanyathelo aze aphefumle. Ukuphefumula ngokufanelekileyo kubalulekile kuzo zonke izigaba zeseshoni - kwindawo efudumeleyo, ngokusemthethweni, kwaye ngokuqinisekileyo, ekuphefumlweni kokugqibela.
Ukuphuza ukufudumala
Ukususela ekufudumeni, kufuneka ubeke ingqwalaselo ephezulu kwimisebenzi yokuphefumla. Ukugijima okuzayo kuvula zonke iinkqubo, ezifuna ukuba zisebenze nzima. Ukuba ukuphefumula kuvelisa ngokungafanelekile i-oksijini yindlala yamaseli, ingakumbi inkqubo ye-cardiovascular and nervous is off. Inhliziyo nengqondo, ukuze isebenze ngokufanelekileyo kwaye ifanelekileyo, idinga inani elongezelelweyo le-oksijini. Ekusebenzeni kwabo umzimba akuchaphazelekayo, kubalulekile ukuzalisa iiseli nge-oksijini kwangaphambili.
Ukucela injongo, indlela yokuphucula ukuphefumula xa usebenza, kufuneka uthathe indlela ejongene nokufudumala. Ngenxa yoko kulungile ukudibanisa izivo zokuphefumula nge-gymnastics yokuphefumula. Kuchanekile ukunyusa ngesifuba esifanelekileyo, xa ziphakanyiswa iingalo kwaye zikhupha xa zinciphisa. Ngethuba lokuzilolonga ngokufudumala, kufuneka ubeke isigqi esithile kwaye ulungise ukuphefumla.
I-inhalation isoloko iyenziwa ngesifuba esoluliwe, ngelixa i-exhalation ixinzezelwe. Umzekelo, ukuxubha kufuneka kukhishwe, kunye nokuphefumula okanye ukuguqa-ukuphuma kwomoya, nokulungiswa-inhale. Umthamo ophezulu womoya ophefumlelweyo uthumela enye i-oksijini emzimbeni.
Enyanisweni, kungcono ukwenza konke oku kuqhutywa ngumoya omtsha, kodwa ukuba uqeqesho luya kubanjwa kwindawo yokuzivocavoca kwi-treadmill, ngoko-ke kufuneka uphumelele kwigumbi. Kwindawo efihliweyo, umxholo we-oksijini wehla, kwaye ukuphefumula akuyi kuba nefuthe elifunayo.
Ukuphuza xa usebenza
Umqhubi ngamnye ngeminyaka uvelisa ukudibanisa okuhambelana nokuhamba kwelizwe kunye nesingoma sokuphefumla. Inkqubo yokuphefumula efanelekileyo xa kusebenza ukujongana neemfuno ze-oksijeni ebalulekileyo yelungu ngalinye. Ngokuphefumula ngesigqi, umzimba ugxile kuphela kwiirori ezivuthayo, kungekhona ekukhuseleni izibonelelo zayo. I-metabolism isebenze kwiiseli kuphela ngokuthatha inxaxheba kwe-oxygen. Zonke izitokisi ezingaphezu kwee-surplus zisezantsi - kwiifom ephantsi. Ukuba i-oksijeni iphantsi xa iphefumula, umzimba uya kuwuhambisa kwizitho ezibalulekileyo. Indlela yokutshisa i-fat is not activated in this case, kwaye yonke into iyancinci kuphela ngomsebenzi ukugqoka. Ngoko ke, ukuphefumula kakuhle ngexesha lokusebenza kubaluleke kakhulu. Ukusebenza okusebenzayo kukukhokelela ekuqhekezeni imisipha ngokukhawuleza, kwaye zikhulula izinto ezinobuthi, kodwa i-metabolic metabolism, ene-oksijeni enganeleyo, iyancipha.
Umqeqeshi ofanelekileyo uya kusoloko echaza indlela yokuphefumula ngokuchanekileyo xa usebenza. Kubalulekile ukulandela umjikelezo ophindaphindiweyo. Uninzi lwabagijimi bezakhono balandela
Qinisekisa ukubeka iliso, ukuze ukuphefumula kunganyuswanga ngexesha lokuqhuba kwaye akupheli. Ukongezelela kwisigqi esifanelekileyo, kubalulekile ukuba uphuphe ngeempumlo uze uphefumle ngomlomo wakho. Ukuphefumula kuya kunceda ekugxininiseni ukunyakaza kwe-cyclic. Kufuneka kwakhona kuqaphele ukuba ukuhamba komoya, ukudlulela kwiimpawu zamanzi, kufudumala kwaye kukhutshwe kwiintlobo ezincinci, kulo moya umoya we-oxygen ungena ngokukhawuleza kwi-alveoli kwaye usasazeka ngokukhawuleza kuwo wonke umzimba. Futhi uphefumle umlomo wakho lula kwaye ukhawuleze.