Wedzera Kufema Kwako Tekiniki yeKugwinya Kwakanaka

Kuvandudza maitiro ekufema kunogona kubatsira kuwedzera kusimba uye kugadzirisa hutano hwese kune vanhu vanofamba kurovedza muviri?

Kuvandudza Kufema uye Kufamba

Kuita maekisesaizi inguva iyo kufema kunogona kukurumidza uye kuve nekushanda kana kusaitwa nemazvo. Pane nzira yakakodzera yekufema paunenge uchisimbisa muviri, kunyanya kana uchifamba kana kukurumidza kufamba. Kufema zvisina kururama kunokonzera kukurumidza kuneta uye kupera simba. Kudzora kuyerera kwemweya wekufema kunovandudza kutsungirira uye hutano hwemwoyo, uye kunogonawo kuwedzera metabolism, manzwiro, uye simba. (Hsiu-Chin Teng et al., 2018) Inozivikanwa se diaphragmatic breathing, inoshandiswa kune avo vane simba rakaderedzwa remapapu, sevanhu vane chirwere chisingaperi chemapapu / COPD. Maitiro anovandudza kugona kwemapapu uye inzira inokurudzirwa yekubatsira kubvisa kushushikana.

Physiology

• Panguva yekurovedza muviri, iyo okisijeni inofemerwa inoshandura macalorie anopedzwa kuita simba rinopisa muviri. Iyi nzira inonzi metabolism.
• Kana mweya weokisijeni ukapfuura zvinodiwa neokisijeni mumuviri, muviri unenge uri mune aerobic state. Izvi zvinoreva kuti kune okisijeni yakawanda yekupisa basa remuviri / kurovedza muviri sezvo paine macalorie ekupisa.
• Kana mweya weokisijeni ukatadza kukwana zvinodiwa neokisijeni yemuviri, muviri unowira mune anaerobic state.
• Kunyimwa okisijeni, muviri unoshanduka kuita mafuta akachengetwa mumamhasuru, anozivikanwa se glycogen.
• Izvi zvinounza kuputika kwesimba kune simba, asi mafuta anokurumidza kushandiswa uye kuneta uye kupera simba kunotevera.
• Kuwedzera kuyerera kwemhepo mukati nekubuda mumapapu kunogona kudzivirira kupera simba kwekutanga uye kubatsira muviri kupisa macalorie zvakanyanya. (Mapapu ako uye kurovedza muviri. Kufema 2016)

Kuvandudzwa Kwekufema Kunobatsira

Kufema zvakanaka kunotanga paucheche. Kana mwana achifema, dumbu rake rinosimuka richidonha. Izvi zvinofambisa kufema nekusundidzira nekudhonza diaphragm - tsandanyama inoparadzanisa mapapu nedumbu remudumbu. Kana mwana akafema, dumbu rinotambanuka, richikwevera diaphragm pasi uye zvichiita kuti mapapu azare nemhepo. Kana mwana aburitsa mweya, dumbu rinokwevera mukati, richidzvanya diaphragm kumusoro uye kumanikidza mweya kubuda. Sezvo muviri uchikura uye kugona kwemapapu kunowedzera, vanhu vanosimuka kubva mudumbu-kufema kuenda pachipfuva-kufema. Kufemera muchipfuva kunosanganisira tsandanyama dzemadziro echipfuva pasina kushandisa diaphragm zvishoma. Kufemera muchipfuva kunowanzopa mweya wakakwana wekuita zvemazuva ese asi hakuzadzi mapapu.

Ichi ndicho chikonzero vanhu vachitsvaga kufema-muromo kana kufemereka kana oxygen yakadzikira. Kunyange avo vane chimiro chakanaka vanogona kunge vachikanganisa kuedza kwavo nekuyamwa mudumbu mavo kuti vataridzike vakatetepa, vachizvinyima kufema kwakakwana uye kufema. Kuti vakunde izvi, vanhu vanofanirwa kudzidzisazve miviri yavo kuti iite mhasuru dzemudumbu kana vachifamba. Belly kana diaphragmatic kufema kunogona kuwedzera nguva yekurovedza muviri uchisimbisa mhasuru dzepakati. (Nelson, Nicole 2012) Nekuwedzera kugadzikana kwepakati, vanhu vanogona kutsigira zviri nani musana uye kuchengetedza hutano posture pakufamba. Izvi zvinogadzirisa mahudyu, mabvi, kumashure kwepamusoro, uye mapepa, zvichiita kuti muviri usanyanya kunetseka, kusagadzikana, uye kuneta kubva pakusagadzikana. (Tomas K. Tong et al., 2014)

Kufema Zvakanaka

Kufema kunoburitsa dumbu kunze, kudhonzera diaphragm pasi, uye kunowedzera mapapu. Panguva imwe chete, inotambanudza ribcage uye inorebesa musana wepasi. Izvi zvinomanikidza mapendekete necollarbone kumashure, zvichiwedzera kuvhura chipfuva. Kufemera kunze kunoita zvakapesana.

kufamba

Tanga nekufemesa nekufemesa nemumhino, uchiona kuti nguva yekufema inoenderana nenguva yekufema. Paunenge uchitora nhanho, vanhu vanogona kushandisa kufema-muromo, kuchengetedza imwechete inhalation / exhalation rhythm. Hapana nguva inofanira kubatwa kufema. Kudzidza kufema diaphragmatic kunotora nguva, asi matanho anotevera anogona kuva pokutangira:

• Ifemedza nekufuridza dumbu zvakazara pakuverenga zvishanu.
• Bvumira mapapu kuti azadze, achikwevera mapendekete kumashure sezvo izvi zvichiitika.
• Exhale nekudhonza bhatani redumbu kumusana pane kuverenga kweshanu.
• Shandisa diaphragm kudzvanya mweya kubva mumapapu, uchichengeta musana wakamira.
• Dzokorora.

Kana vasingakwanisi kuchengetedza nhamba yevashanu, vanhu vanogona kupfupisa kuverenga kana kunonoka kufamba kwekufamba. Vanhu vane chimiro chakanaka vanogona kukwanisa kuwedzera kuverenga. Pakutanga, kufema kwediaphragmatic kungasauya kwega, asi kunongoerekana kwaitika kana uchidzidzira. Mira uye isa maoko pamusoro pemusoro kana usina kufema paunenge uchifamba. Femera mukati nokubuda zvakadzama uye zvakaenzanirana kusvikira kufema kwadzokera kune zvakajairika.

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Kuvhura Wellness

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References

Teng, HC, Yeh, ML, & Wang, MH (2018). Kufamba nekufema kunodzorwa kunovandudza kurovedza muviri kushivirira, kuzvidya mwoyo, uye hupenyu hwehupenyu muvarwere vemoyo kukundikana: Chiyedzo chinodzorwa. European Journal of Cardiovascular Nursing, 17 (8), 717-727. doi.org/10.1177/1474515118778453

Mapapu ako uye kurovedza muviri. (2016). Kufema (Sheffield, England), 12(1), 97–100. doi.org/10.1183/20734735.ELF121

Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Kuitika kwekuneta kwemhasuru kuneta panguva yepamusoro-soro yekumhanya kurovedza muviri uye kudzikisira kwayo kuita: basa rekufema basa. Nyaya yemitambo sainzi nemishonga, 13(2), 244–251.

Nelson, Nicole MS, LMT. (2012). Diaphragmatic Breathing: The Foundation of Core Stability. Simba uye Conditioning Journal 34(5):p 34-40, October 2012. | DOI: 10.1519/SSC.0b013e31826ddc07