Mmene Mungachitire Bwino Kupuma

Kupuma kwa ma diaphragmatic, yomwe nthawi zina imatchedwa kupuma m'mimba, ndi njira yopuma yopuma, yomwe imapangitsa kuti mukhale ndi minofu, yomwe imapangitsa kuti thupi lanu liziyenda bwino.

Mukamapanga, chigwirizano chimagwirizana ndikupita pansi. Kusunthika uku kumayambitsa zochitika zina. Mapapu akuwonjezereka, ndikupanga kupanikizika kosautsa komwe kumatulutsa mpweya m'mphuno ndi pakamwa, kudzaza mapapo ndi mpweya.

Pamene mutulutsa thupi, minofu imatuluka ndikukwera mmwamba, yomwe imatulutsa mpweya kuchokera m'mapapo kudzera mu mpweya wanu.

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Kodi Diaphragmatic Breathing ndi chiyani?

Anthu ambiri amakhala ndi chizoloŵezi kupuma okha ndi zifuwa zawo. Zovala zolimbitsa thupi, kusauka, nkhawa, ndi zinthu zomwe zimafooketsa minofu zomwe zimapangitsa kupuma zonse zimapangitsa chifuwa kupuma.

Malingana ndi otsutsa, kudzidzimitsa tokha kupuma ndi mimba yathu kungathandize abambo ochepa omwe amadalira kwambiri zifuwa zawo ndi zina zawo pamatenda awo pamene akuchotsa mimba zawo kuti zilowetse ndi kutulutsa.

Kafukufuku wina amasonyeza kuti kupuma kwa magazi kungathandizenso anthu omwe ali ndi matenda monga matenda osokoneza bongo (COPD) , komabe lipoti lofalitsidwa ku Cochrane Database of Reviewed Reviews mu 2012 linapeza kuti ngakhale kupuma kupititsa patsogolo ntchito yogwiritsira ntchito ntchito kwa anthu omwe ali ndi COPD poyerekeza ndi popanda kuloŵerera, palibe zotsatira zowonjezereka zomwe zingapezedwe pakupuma kovuta (dyspnea) kapena khalidwe la moyo.

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Khalani Bodza Kapena Bodza

Pezani malo abwino, okhala chete kuti mukhale pansi kapena mukhale pansi. Mukhoza kuyesa kukhala pampando, atakhala pansi, kapena kugona kumbuyo kwanu.

Ngati mutakhala pa mpando, mawondo anu ayenera kukhala ogulidwa ndi mutu wanu, khosi, ndi mapewa, omasuka. Ngakhale simukusowa kukhala motsoka ngati muvi, simukufunanso kugwedezeka.

Ngati mugona pansi, mukhoza kuika chotsamira pansi pa mutu wanu ndi wina pansi pa mawondo kuti mutonthoze. Mukhozanso kuwerama mawondo anu.

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Ikani Malo Oyamba Pamwamba Pachifuwa Chanu

Ngati mukugwiritsira ntchito diaphragm, dzanja ili liyenera kukhala lochepa (poyerekeza ndi dzanja limene mudzaika pamimba mwako) pamene mukupuma mkati ndi kunja.

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Ikani Dzanja Lina Pansi Pansi Kukhwima Kwako

Dzanja lina liyenera kuikidwa pamalo omwe ali pamtunda. Kukhala ndi dzanja pano kudzakulolani kuti muzimva kuyenda kwanu kwapadera pamene mupuma.

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Kupuma Kupyolera Mumphuno Mwanu

Kupuma pang'onopang'ono kudutsa mphuno. Mlengalenga akulowa m'mphuno mwako ayenera kusunthira pansi kuti umve mimba yako ikuuka ndi dzanja lako. Musakakamize kapena kukankhira minofu yanu ya m'mimba kunja.

Kuthamanga (ndi mpweya wa mpweya) kuyenera kukhala kosalala, ndipo ziyenera makamaka kumaphatikizapo gawo lanu la epigastric. Musamamve ngati mukukakamiza mimba yanu yamkati mwa kukumitsani minofu yanu.

Dzanja lanu pachifuwa chanu liyenera kukhalabebe.

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Pumitsani Mpweya Wanu

Lolani mimba yanu kuti ikhale yosangalala. Muyenera kumverera dzanja lomwe lili pamwamba pake likugwa mkati (kumayang'ana msana). Musati mukanike m'mimba mwanu mwa kupinyera kapena kumangiriza minofu yanu.

Tulukani pang'onopang'ono kudzera m'milomo yopindika . Dzanja lanu pachifuwa chanu liyenera kupitiriza kukhalabebe.

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Maganizo Ena Otsiriza

Mukapeza kuti kupuma mthupi kumakhala kovuta poyamba, mwina chifukwa mumapuma pachifuwa chanu.

Ngakhale kuti nthawi zambiri ntchito yopuma imeneyi imakhala yosiyana malinga ndi thanzi lanu, zotsatirazi zimakhala katatu pamene mukuyamba. Anthu ambiri amatha kugwira ntchito mpaka mphindi zisanu kapena zisanu ndi chimodzi, kamodzi kapena kanayi pa tsiku.

Ngati mukuona kuti muli ndi mutu uliwonse, musasiye kupuma. Ngati inu mukuyima, khalani pansi mpaka inu musakhalenso mutu wamutu.

Ngakhale kuti njirayi imaonedwa kuti ndi njira ya kupuma, ngati muli ndi mapapo a mapapo monga matenda osokoneza bongo (COPD) kapena mphumu, kambiranani ndi wothandizira zaumoyo wanu musanayesere kuchita mpweya uliwonse.

Zokhudzana: Ubwino wa Kupitiliza Minofu Kupumula

> Zotsatira:

> Holland AE, Hill CJ, Jones AY, McDonald CF. Zochita zapuma chifukwa cha matenda osokoneza bongo am'thupi. Cochrane Database Rev. Rev. 2012 Oct 17; 10: CD008250.

> Yamaguti WP, Claudino RC, Neto AP, et al. Pulogalamu yophunzitsa kupuma yopuma imathandiza kuti thupi liziyenda panthawi ya kupuma kwa odwala omwe ali ndi matenda osokoneza bongo. Arch Phys Med Rehabil. 2012 Apr; 93 (4): 571-7.

Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.