Izindaba

Abaningi bomzimba bavame ukunganaki ukubaluleka kokuphefumula ngesikhathi sokuzivocavoca, ngezinye izikhathi amaphutha okuphefumula asenza singakwazi ukuthuthuka.Ngesikhathi esifanayo kuyoba nokusabela okubi, njengesiyezi, hypoxia nokunye.Ngokuvamile kunalokho, sizoba nomuzwa wokuthi silahlekelwa amandla ngokushesha lapho sizivocavoca, futhi ukuqina akukwazi ukufinyelela endaweni ephakeme kakhulu, ukuze izinga lethu lokuqeqesha lizokwehliswa.Ngakho ukuphefumula kuyingxenye ebaluleke kakhulu yokunyakaza.

Zijwayeze ukuphefumula ngendlela efanele ngesineke isikhashana futhi maduze nje uzokwazi lezi zindlela zokuphefumula.

Ukuphefumula ngaphandle kokunyakaza komoya-mpilo

Ngokuzivocavoca komshini, donsa umoya kakhulu ngenkathi wenza izinsimbi ezilula, bese uqala futhi ukhiphe umoya lapho uqeda.Inqubo yokunciphisa phefumula.Qaphela ukuthi isikhathi sesenzo kufanele sihambisane nesikhathi sokuphefumula.Ngokuvamile, isiqalo sesenzo isekhondi elingu-1, ngakho-ke yisekhondi elingu-1 ukuphefumula.Ngokuvamile kuthatha cishe imizuzwana emi-2 ukubuyisela, okusho ukuthi kuthatha cishe imizuzwana emi-2 ukugcwalisa umoya lapho uhogela, bese uphinda isenzo ngenkathi uphefumula njalo.

Uma wenza ukuzivocavoca okukhulu, sebenzisa ukubamba umoya wakho.Uma kusetshenziswe kahle, ukubamba umoya wakho kungathuthukisa ukusebenza kwezemidlalo futhi kubangele ukwanda kwethoni yemisipha.Uma ukusetshenziswa okungalungile kokuminyanisa kungenza umfutho wegazi wehle, kubangele isiyezi, i-tinnitus, isicanucanu neminye imizwa engakhululekile.Indlela efanele yokubamba umoya wakho akukhona ukuphefumula kakhulu, kodwa ukukhipha umoya kancane futhi ngesigqi.Ukubamba umoya wakho akukhona konke ukunyakaza.Kufanele isetshenziselwe i-sprint yokugcina noma isisindo esiphezulu.

Ukuphefumula kwe-Anaerobic motor kuthatha uhlobo lokuphefumula ngomlomo nasemakhaleni kanyekanye.Lokhu kungakhuphula ukungena kwe-oxygen, kuthuthukise ukusebenza futhi kwandise isikhathi sokuzivocavoca.Ngesikhathi esifanayo, kunciphisa ukumelana komoya wendlela yokuphefumula futhi kwenza inqubo yokuphefumula ingavinjelwa.

Uhlelo lokwakha imisipha lokuzivocavoca kwe-anaerobic

Ukuzivocavoca kwe-Anaerobic kubhekisela ekuhambeni okusheshayo nokunamandla kwemisipha esimweni "sokuntuleka komoya-mpilo".Izivivinyo eziningi ze-anaerobic zilayisha umthwalo omkhulu futhi zisebenza ngokushesha, ngakho-ke kunzima ukuhlala isikhathi eside futhi ukukhathala nakho kuhamba kancane.Isici esikhulu kakhulu sokuzivocavoca kwe-anaerobic ukuthi ukuthathwa komoyampilo ngesikhathi sokuzivocavoca kuphansi kakhulu.Ngenxa yokuthi ijubane lishesha kakhulu futhi amandla okuqhuma anamandla kakhulu, ushukela emzimbeni womuntu awunaso isikhathi sokubola nge-oxygen, futhi kufanele uthembele "ekunikezeni amandla e-anaerobic".Lokhu kuvivinya umzimba kukhiqiza i-lactic acid eningi emzimbeni, okuholela ekukhathaleni kwemisipha engakwazi ukuhlala isikhathi eside, ubuhlungu bemisipha kanye nokuphefumula ngemuva kokuzivocavoca.

Isikhathi sokubuyisela imisipha singamahora angu-48 kuya kwangu-72, ngakho-ke akuphumelelanga ukuqhubeka nokusebenzisa umsipha ofanayo kuze kube yilapho usululame ngokugcwele.Ngokuvamile ekusebenziseni imisipha emikhulu ngesikhathi esifanayo kunemisipha emincane ehilelekile ekusebenzeni, icala elinjalo, inqobo nje uma ukuzivocavoca kwemisipha ehilelekile ngosuku olufanayo kuwumphumela omuhle kakhulu.Inani lamaqembu nezikhathi ezidingekayo: 3 ~ 4 amaqembu, 6 ~ 10 izikhathi, 3 ~ 4 ukunyakaza kwemisipha emikhulu, namaqembu 2 ~ 3, 8 ~ 12 izikhathi, 2 ~ 3 ukunyakaza kwemisipha emincane.Imisipha emikhulu ihlanganisa: i-pecs, i-latissimus dorsi, i-abs nemilenze.Ukuqeqeshwa kokuqala kufanele kube okufanelekile ukunciphisa isisindo, ukwandisa inombolo.