Namuhla, kunemibono ehlukene mayelana nokuthi kungani lobu buhlungu obungathandeki buvela ngaphansi kwezimbambo noma ngisho nasemgodini wesisu ngenkathi isebenza. Isizathu singase sibe nokungatholakali kahle kwegazi ku-diaphragm, okuholela ekubeni amajaqamba emisipha yesisu. Ngenxa yalokho, ukwehla kokunikezwa komoya-mpilo ku-diaphragm. I-diaphragm idlala indima ebalulekile ekuphefumuleni. Uma ugijima, izitho zangaphakathi zihamba ngesinyathelo ngasinye, njenge-diaphragm lapho siphefumula futhi siphefumula. Lokhu kudala ukungezwani emzimbeni, futhi kungenzeka ama-spasms ku-diaphragm.
Kungase futhi kubangelwe izinzwa, ukuphefumula okungafanele, ukuqala kungazelelwe, izicubu zesisu ezibuthakathaka, ukugcwala kwesisu, noma ukugijima okungafanele. Nakuba ubuhlungu ohlangothini ngokuvamile akuyona ingozi, kungase kube buhlungu kakhulu. Bese kufanele siqedele ukugijima.
Indlela yokuvimbela ubuhlungu obuhlangene
Ukudla kwasekuseni 2.0
Uma ungagijimi esiswini esingenalutho, kodwa isikhathi esithile ngemva kokudla kwasekuseni, zama ukudla okuthile okulula, okuphansi kwe-fiber namafutha amahora angu-2-3 ngaphambi kokuqala. Okuhlukile kungase kube ukudla okulula okusetshenziswe ngaphambilini njengobhanana.
Yidla okuthile amaprotheni kwasekuseni, njenge-yogurt yemvelo, inani elincane le-oatmeal. Uma weqa ukudla kwasekuseni, qiniseka ukuthi uphuza amanzi ngaphambi kokuba ugijime.
Kulungele
Ungakunaki ukujima kwakho! Umzimba wakho udinga ukufudumala okuhle ukuze ulungiselele umzimba wakho nokuphefumula kwakho ukugijima. Zama ukufudumala yonke imisipha yomzimba, "phefumula" amaphaphu ngaphambi kokuba uqale. Kunamavidiyo amaningi nezindatshana ku-inthanethi ezinezivivinyo zangaphambi kokugijima okufanele zifundwe.
Asikhulumi nge-hitch manje, ngoba akuthinti ukwenzeka kobuhlungu ohlangothini. Kodwa ungakhohlwa ukwelula ngemva kokugijima kwakho ukuze uthulise umzimba wakho futhi unciphise ukungezwani.
Ukuqala kancane
Asikho isidingo sokuqala kungazelelwe. Qala kancane kancane futhi kancane kancane ukwandisa ijubane, ulalele umzimba wakho. Zama ukuqonda lapho ifuna ukugijima ngokushesha iyodwa, noma kunjalo ikwenze ngenkani. Ubuhlungu obuseceleni buwuphawu lokuthi umzimba wakho ugcwele ngokweqile.
Umzimba ongaphezulu uyisihluthulelo
Ubuhlungu obusemaceleni buvame ukubonakala emidlalweni ebandakanya umzimba ongaphezulu, njengokugijima, ukubhukuda, nokugibela amahhashi. Imisipha ewumgogodla eqeqeshwe kahle inciphisa ukunyakaza okujikelezayo kuwo wonke umzimba, izitho zangaphakathi zisekelwa ngenkuthalo, futhi awuthambekele kakhulu ekuhlaselweni. Qeqesha yonke imisipha ngesikhathi sakho esikhululekile. Uma singekho isikhathi esiningi, funda ekhaya nge-video noma emgwaqweni. Ukujima kungathatha imizuzu engu-20-30 kuphela yesikhathi sakho.
Futhi ngendlela, imisipha eqinile ayithuthukisi nje ukusebenza kahle kokugijima, kodwa futhi ivimbela ukulimala.
Cindezela ngamandla
Kwesinye isifundo, imisipha ye-oblique ethuthukisiwe itholakale ukusiza ukuvimbela ubuhlungu be-flank. Beka eceleni okungenani imizuzu emi-5-10 ngosuku ukuze uzivocavoce. Lesi sikhathi esincane sanele ukuqinisa imisipha futhi kamuva kuvimbele ubuhlungu obubukhali.
Lawula umoya wakho
Ngejubane elengeziwe, umzimba wakho udinga umoya-mpilo owengeziwe, futhi ukuphefumula okungajwayelekile nokujulile kungaholela ebuhlungu. Isigqi sokuphefumula sibalulekile, ngakho qiniseka ukuthi uyasilandela. Zama ukuphefumula ngokwephethini ethi “2-2”: donsa umoya ngezinyathelo ezimbili (isinyathelo sokuqala ukuhogela, esesibili yi-dovdoh), bese ukhipha umoya ezimbili. Kukhona ibhonasi enhle ekulandeleleni ukuphefumula: uhlobo lokuzindla okunamandla!
Ngakho-ke, ulungiselele kahle, wafudumala, awuzange ube nesidlo sasekuseni esimnandi, wagijima, kodwa ... Ubuhlungu babuya futhi. Yini okufanele yenziwe ukuze ashwelezwe?
Adonse umoya!
Ukuphefumula kahle kungasiza ukukhulula i-diaphragm nemisipha yokuphefumula. Hamba uhambe ngokushesha, donsa umoya izinyathelo ezimbili bese ukhipha umoya okwesithathu nokwesine. Ukuphefumula kwesisu esijulile kuyasiza kakhulu.
Phusha eceleni
Ngenkathi uhogela, cindezela isandla sakho endaweni ebuhlungu futhi unciphise ukucindezela njengoba ukhipha umoya. Phinda kuze kube yilapho ubuhlungu buphelile. Ukuphefumula ngokuqaphela nokujulile kubalulekile kulo msebenzi.
Yima welule
Thatha isinyathelo, yehlisa ijubane futhi ume. Yelulela ezinhlangothini ngokukhipha umoya ngakunye. Ukwelula kancane kuzosiza ukukhulula ukungezwani.
Yehla
Ukuze uphumuze i-diaphragm nesisu, phakamisa izingalo zakho ngaphezu kwekhanda lakho njengoba uphefumula bese ugoba lapho ukhipha umoya, ulenga izingalo zakho. Thatha umoya omncane futhi ujule ngaphakathi nangaphandle.
Umthombo we-Ekaterina Romanova: