Limbikitsani Kuchita Zanu Zochizira
Kumvetsetsa makina opumira kupuma sikuli ngati geeky, ndipo kungakulimbikitseni kuyesa kupuma. Ndipotu, phunziro la 2017 lofalitsidwa ku BMC Musculoskeletal Disorders linavomereza kuti kuchita kupuma, monga zomwe zimachitika m'masukulu a yoga, ndi njira imodzi yomwe ingakhudzire momwe mumadziwira. Akatswiriwa amanena kuti kupuma ndi zofanana zimakhudza olumala.
Kupuma kumawonjezera zotsatira zochiritsira zotsatirazi:
- Zochita zam'mbuyo
- Zosuntha zamasulidwa kumbuyo kwanu
- Zochita zolimbitsa thupi
- Kusamalira ululu wamtundu
- Ena
Njira zonsezi zimagwiritsidwa ntchito kapena zingakhale zowonjezereka ndi kumvetsetsa kwakukulu kwa zomwe zimachitika "pansi pa hood" polankhula, panthawi yopuma ndi kutuluka.
Kupuma kumaphatikizapo kusinthanitsa kwa mpweya, monga oxygen ndi carbon dioxide yomwe imapezeka pakati pa inu, makamaka, maselo a thupi lanu, ndi malo akunja, omwe ndi mpweya. Kusintha uku kumachitika m'mapapu.
Konse, kupuma kuli ndi zigawo ziwiri:
- Kupuma mpweya, kapena kuyenda kwa mpweya wabwino, ndi carbon dioxide, kuchokera m'mapapu anu.
- Kuthamangitsidwa, kapena kutengera mpweya womwe umatengedwa mu thupi nthawi ya mpweya wabwino komwe ukufunikira m'thupi.
Malinga ndi momwe kupuma kungawathandizire machitidwe anu ochizira kumbuyo.
Mpweya wabwino uli ndi zigawo ziwiri. Awa ndiwo mawonekedwe a inhalation, kapena kutulutsa mpweya, ndi kutulutsa mpweya, kapena kutulutsa. Popanda kupuma komanso kutuluka, kupuma sikungatheke.
Ndipo ngati mwaiwala kuchokera ku sukulu ya sayansi ya pulayimale, mukalankhula, mumatenga mpweya, oxygen, mu maselo a thupi lanu; pamene mutuluka, mumatulutsa mpweya, carbon dioxide, kunja kwa chilengedwe.
Kutsegula m'mimba ndi ntchito yaikulu yomwe imapangitsa kuti minofu iwonongeke, kuphatikizapo kusungira mphamvu zomwe zingatheke m'mapapu anu.
Exhale, kumbali inayo, amangofuna kuti achite. Minofu yanu imasuke, ndipo mphamvu yosungidwa m'mapapu anu imatulutsidwa kudzera pa zomwe zimatchedwa mapapo.
Mitsempha Yopuma Imene Imapanga Chinthu Chanu
Thunthu ndi minofu yambiri imathandizira kupuma, komanso. Mukhoza kunena kuti amagwira ntchito ziwiri zomwe zimawathandiza komanso kupuma. Minofu yofunika kwambiri iyi ndi iyi:
- Minofu ya diaphragm, yomwe imapangitsa kuti mpweya upume bwino, mgwirizano kuti mutenge mpweya m'mapapo, ndipo imatsitsimutsanso kuti iwononge. Pamene chingwecho chimagwirizana, chimachoka pansi pa nthiti yako kumbali ya m'mimba. Izi zimapanga malo ambiri, ndipo zimapanga mpweya, mkati mwa nthiti, zomwe, monga momwe takambirana, zimatulutsa mpweya m'mapapo. Kuphatikizana ndi inhale, ndithudi, ndi kukula kwa mapapo.
- Pamene mutuluka, mzerewu umakhala wosangalatsa; zimangobweretsedwanso kumalo ake oyamba pansi pa nthiti zanu ngati "kutuluka kwapachika" kwa mapapo ndi nthiti yachitsulo kumatulutsira mpweya wotsekedwa kale.
- Minofu ya m'mimba imatengedwa ngati mitsempha yachiwiri yopuma. Amathandizira kutulutsa mpweya pofufuzanso mpweya m'mapapo anu. Ndipo pamene mutenga mpweya, minofu yanu ya m'mimba imatambasula kuti mulole malo ena mu thunthu lanu pamene mukupita pansi. Njira imodzi yodzigwirizanitsa thupi yomwe imagwiritsa ntchito kayendetsedwe kake imatchedwa kukopa-muyendetsedwe.
- Mitsempha yambiri, yomwe imakhala minofu yomwe imakhala pakati pa nthiti, imatambasula mpukutu mu nthiti yako pamene iwe uyamba. Izi zimathandiza mapapu kukhala ndi mpweya wambiri.
Ngakhale thunthu lina ndi minofu yapakati ikugwira nawo ntchito yopuma, momwemonso, mphuno, abs ndi intercostals ndizofunikira kwambiri.
Kuthamanga, Minofu, ndi Kuchita Zochita
Monga tanenera kale, kufalikira kumachitika pamene mpweya umatengedwera thupi lonse, ndipo pamene carbon dioxide imasonkhanitsidwa ndikuchotsedwa, imakhalanso ndi thupi. Monga mpweya wabwino, ma circulation amapezeka m'mapapu.
Koma kusindikiza sikungatheke popanda kupopera kwa mtima, komwe kumalandira magazi kuchokera mthupi mwako ndikupumphukira m'mapapu ako; mtima umasonkhanitsa magazi m'mapapo ndikuupomberanso ku thupi. Njira zina zakuthupi zimagwira ntchito panthawi yomwe ikuyenda.
Kotero nthawi yotsatira yomwe mupuma mkati kapena kunja pamene mukuchita masewerawa, ganizirani mmene mapapu anu, nthiti ya phokoso la vole, diaphragm, abs, ndi intercostals atenge nawo mbali. Ganiziraninso za minofu yogwira ntchito, yomwe ilipo mthupi mwako, kupopera magazi, ndipo motero mpweya ndi carbon dioxide, komanso kuchokera m'mtima ndi m'mapapu.
Kudziwa ndi kugwira ntchito mogwirizana ndi kupuma kumayamba ndi kumvetsa kwanu kwa thupi. Kugwiritsira ntchito chidziwitso chimenecho kungakhale tikiti yomwe imathamangitsa ntchito yopereka chithandizo pa zowawa.
> Chitsime
> Kendall, FP, ndi. al. Misampha Kuyesedwa ndi Kugwira Ntchito ndi Kutuluka ndi Kupweteka. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.