Breathing exercises don nauyi asara da kuma dawo da

Ayyukan bazara, wanda ke taimakawa tare da cututtuka masu yawa, taimakawa da alamun bayyanar cututtuka da sauƙi yanayin, suna da tasiri sosai, kuma suna da tasiri a rasa nauyi. Yana da muhimmanci a gudanar da su akai-akai kuma bisa ga yawan dokokin da suka kasance.

Harkokin motsa jiki na warkewa

Ko da kuwa abin da ake amfani da su na numfashi, yana da muhimmanci a san kuma la'akari da wasu dokoki:

1. Fara aikinku tare da sauƙaƙewa na aiki, da sauƙi ƙãra yawan maimaitawa da ƙwarewar ayyukan.
2. Yin amfani da numfashi don inganta lafiyar, yana da mahimmanci don kulawa da mafi yawa, ba tare da wani abu ba, don haka ya fi dacewa a kasancewa da kuma a cikin yanayi mai annashuwa.
3. Yi motsa jiki a kan titin ko bar iska a cikin dakin da kyau.
4. A lokacin darasi, kalli yanayinka, in ba haka ba numfashi ba zai yi wuya.

Ayyukan motsa jiki don kwantar da hankulan tsarin

A wannan rana, mutane da yawa suna fuskantar matsalolin damuwa, wadanda ke da tasiri a kan zaman lafiya. Don shakatawa, ana bada shawara don amfani da motsin numfashi don kwantar da hankali. Yi maimaita su har sai kun ji damu.

1. Tsayi tsaye, sanya hannunka ƙasa kuma ya yi zurfin numfashi. Don rabin minti daya, numfashi ya kamata a jinkirta, sa'an nan kuma ya motsa da ƙarfi, yana maida bakinsa tare da bututu. A wannan yanayin, ko da yaushe zana cikin ciki. Bayan haka, ɗauki numfashin jiki mai banƙyama kuma exhale.
2. A cikin kwantar da hankali, a hankali yana motsawa sosai kuma yana motsawa. Maimaita sau da yawa. Irin waɗannan motsin motsa jiki na taimakawa wajen yin farin ciki da gaisuwa.

Gymnastics na numfashi na rashin barci

Ayyuka masu dacewa don kyakkyawar barcin barci yana taimakawa wajen kawar da gajiya ta jiki, taimakawa tsarin tsarin jin dadin jiki da kuma shayar da tsokoki na jiki. Shin gymnastics a karkashin shakata waƙar murya ba tare da kalmomi ba. An bada shawarar cewa yin amfani da numfashi don barci yana yin tare da idanu rufe.

1. Sanya iska a hankali da kuma zurfi, yana kwantar da ciki. Yana da mahimmanci cewa a lokaci guda nauyin ƙirar yana kara ƙaruwa, yana cika ƙwayoyin tare da oxygen zuwa iyakar. A mataki na gaba na motsa jiki, sannu a hankali ya motsa. Tabbatar cewa ƙwanƙwasa tana busawa da farko, sa'an nan kuma ƙuƙwalwar. Do 5-7 repetitions.
2. Aikin motsawa na gaba yana aiki ne a kan kuɗin diaphragm, wato, kada a yi motsi. Lokacin da yake jawo iska, kullun ciki, kuma lokacin da aka hura, busa a kashe. Yi kome a cikin jinkiri taki.

Ayyuka na numfashi tare da IRR

A lokacin hare-haren, mutum ba shi da isasshen iska, kuma zai iya fara azabtarwa. Yin jagoranci zuwa wannan zai iya zama tunanin damuwa, damuwa ko damuwa mai tsanani. Don kwanciyar hankali da sauƙi yanayin, masana sun bayar da shawarar yin amfani da numfashi don tashin hankali .

1. Hadawa, fadada kirji da kuma motsi cikin ciki, kuma a kan fitarwa ya zana a cikin ciki kuma ya kwashe kirji. Hannuwan hannu yana bada numfashi. Don ƙaddamar da aikin, za ka iya motsa jiki kaɗan.
2. Idan harin ya yi tsanani, to sai ku numfasawa na dan mintuna kaɗan, ta amfani da jakar jariri, ta danna shi zuwa cheeks da hanci.

Hanyoyin motsa jiki na fuka

Doctors bayar da shawarar cewa mutane da ciwon sukari akai-akai yin gymnastics, wanda zai iya rage yanayin. Bugu da ƙari, yana taimakawa wajen ci gaba da rikitarwa, ta kawar da damuwa da tashin hankali. Ayyukan motsa jiki tare da ciwon sukari na jiki ya kamata ya zama wani ɓangare na tsarin yau da kullum, in ba haka ba za a sami tasiri mai kyau.

1. Ku kwanta a gado, ku durƙusa gwiwoyi ku kuma cire su, yayin da kuke yin tsauri ta bakin ku. Maimaita motsa jiki sau da yawa kamar yadda kake so. Saboda haka, an fara fitar da suturar sputum, kuma an dakatar da hanyoyi.
2. Akwai motsawa na numfashi wanda za'a iya yi a kowane nau'i, wannan yana biyowa: tayi amfani da yatsunsu tare da yatsunsu, hawaye, sannan ka rufe gefen hagu da exhale. Bayan haka, yi akasin haka.

Hanyoyin cututtuka da ciwon huhu

A gaban wannan cututtuka, aikin raya jiki na gymnastics na musamman yana taimakawa wajen samar da huhu tare da isassun iska, inganta jinin jini, shawo kan maye, ƙara zurfin wahayi da kuma cire phlegm. Hanyoyin cututtuka a cikin ciwon huhu a cikin tsofaffi suna hanzarta aiwatar da farfadowa.

1. A cikin yanayi mai jin dadi, ƙwaƙwalwa ta hanci da kuma bayan bayanan uku, exhale ta bakin. A wannan yanayin, ya kamata a kula da lebe sosai, ta hanyar samar da wata matsala ga sauyawar iska. Kada fitarwa ya dauki fiye da shida seconds.
2. Hanyoyin motsa jiki na tsabta suna dogara ne da zurfin numfashi, bayan haka ya kamata ka rike numfashinka na dan gajeren lokaci kuma ka saki iska ta bakin bakinka. Hoto ba sa bukatar a raunana lokacin aikin.

Breathing exercises tare da mashako

Don maidawa mai sauri, ana bada shawarar cewa hada hada magani tare da gymnastics na musamman. Ayyukan ba da rai ga ƙwayoyin huhu da kuma bronchi karfafa ƙarfin kariya, inganta yanayin zagaye na jini, wanda ke taimakawa wajen kwarara zuwa bronchi na oxygen, da kuma sauƙaƙe tsarin fitarwa. Bugu da ƙari, lafiyar lafiya ta inganta kuma hadarin rikitarwa ya rage.

1. Tsaya tsaye, ajiye ƙafãfunku a kafaɗun kafada, kuma an saukar da hannunka. Ƙara takaitawa ta hanyar hanci, ƙwanƙwasa hanyoyi. Ruwa ta bakin, gyara dabino. Yi saiti guda huɗu, hutawa don hutu guda biyar kuma kuyi karin matakai guda shida.
2. Domin aikin motsa jiki na gaba, sa hannuwanku ƙasa kuyi gaba. Yi numfashi cikin hanzari ta hanci, da hanzari kan motsa jikinka, hawan sama, watsi da iska. Yi karin 8 kuma ka yi hutu.

Ayyukan motsa jiki don hauhawar jini

Mutane da yawa suna yin motsi na BP suna da amfani saboda tasirin da ya dace a cikin zuciya, wanda zai haifar da daidaitawa da alamun alamu da kuma sauƙin yanayin. An yi amfani da hadarin motsa jiki na numfashi don amfani da shi a matsayin ma'auni mai kariya.

1. Saka hannunka a cikin dabino, don haka gurasar suna a matakin wuyansa. Yi numfashi ta hankalinka ta hanyar hanci, ka ɗora hannuwanka, kamar dai wani abu yana kama. Sannu a hankali numfasa bakinka, shakata hannunka.
2. Domin aikin motsa jiki na gaba, tanƙwara hannayenka a kan gefuna, haɗa hannuwanka a matakin ƙananan baya a gabanka. Rashin fuska da zurfin haɗuwa ta hanci, yayin da ke rage ƙuƙwalwarka gaba da mike hannunka. Lokacin da numfashi, komawa zuwa matsayi na farko.

Ayyuka na numfashi tare da arrhythmia

A gaban matsaloli a cikin aikin ƙwayar zuciyar zuciya an bada shawarar yin amfani da gymnastics na musamman Strelnikova , wanda zai taimaka wajen kara hanzarin jini da kuma saturates jini tare da oxygen. Masana sun ba da shawara yin aikin motsa jiki ga mutanen da ke fama da cututtukan zuciya, saboda suna normalize jiki kuma suna rage hadarin rikitarwa. Yi gymnastics bayan tashi da kuma kafin kwanta barci fiye da minti 25. Yana da muhimmanci a ƙara yawan yawan sabuntawa kowace rana.

1. Ayyukan motsa jiki don zuciya suna farawa tare da numfashi kaɗan, mai mahimmanci numfashi da exhalations. A yin haka, ya kamata ka fara tafiya a hankali, kallon kalma - mataki / wahayi.
2. Tsayayye tsaye kuma ka riƙe hannayenka, yin numfashi mai tsananin motsa jiki, tsaftace hannunka. Dole ne a sake sakin layin dabino. Yi maimaita sauye-sauye, ka zauna a tsakanin su har 25 seconds.

Ayyuka na numfashi tare da pancreatitis

Ana yin aiki na jiki cikin ƙin ƙusar wuta , amma motsa jiki, yana ba da magungunan ciki mai amfani. Ana bayar da shawarar musamman ga irin yanayin da ke fama da shi. Ayyukan motsa jiki suna taimakawa wajen inganta yunkurin jini da kuma kwafin ruwan 'ya'yan itace, wanda ya haifar da glandan pancreatic. Horar da shawarar 2-3 sau a rana, kasancewa a kowane matsayi. Kowace motsa jiki, maimaita akalla sau uku, har sau goma.

1. Sauke hankali a cikin iska ya saki shi, sa'an nan kuma rike numfashinka kuma ya zubar da hankali cikin ciki. Ƙidaya zuwa uku kuma shakatawa.
2. Yi maimaita motsa jiki da kuma motsawa, sannan kuma kuyi amfani da numfashin ku, da karfi da ƙwaƙwalwar ciki, kuma ku ƙidaya zuwa uku.

Ayyukan motsa jiki don nauyin hasara

Mutanen da suke so su rasa nauyi, kamar yadda ƙari na gaba za su iya amfani da gymnastics na numfashi, wanda ya rage ci abinci, inganta narkewa da kuma aiwatar da rarraba ƙwayoyi, kuma ya ba da ƙarfin makamashi. Ayyukan motsa jiki don asarar nauyi na ciki da sauran sassa na jiki bazai dauki lokaci mai yawa ba, tsawon minti 15.

1. Yi ciki a cikin ciki kuma kayi zurfin numfashi, sa'an nan kuma, tare da jerks, sannu a hankali saki iska ta bakin bakinka, ka rufe bakinka. A lokacin motsa jiki, yakamata tashin hankali da kuma hutawa na ciki. Yi mafi ƙarancin saiti 20.
2. Zauna a cikin kujera, ajiye adadinku madaidaiciya, kuma ƙafafunku sun guga zuwa bene. Buga a cikin ciki, damuwa da shakatawa dan jarida. Fara tare da saiti 10 kuma ƙara lamba har zuwa sau 40.