Breathing Strelnikova: umsebenzi, Izimo, ukubuyekezwa

Kungenzeka ukuthi uke wezwa mayelana nezindlela ze-non-izidakamizwa of yokuzijwayeza zokuphefumula Strelnikova, obadalwa ku 40s. Ekuqaleni, wayephuza Kunconywa ukubuyiselwa izwi ukucula.

Cishe amathathu ngemva kweminyaka engu-(1973) uthisha-foniator (Umbhali indlela) Aleksandra Nikolaevna Strelnikova iwine nomklamo walo eziyingqayizivele isitifiketi copyright, isidlulile inqubo yokubhaliswa luhlolo patent yi-Institute.

Iyini indlela?

Ngokungafani bendabuko ukuphefumula izivivinyo, egxile isikhathi kunqanda ukuphefumula futhi ukuphefumula ngaphandle, ukuphefumula Strelnikova (umzimba) - indlela elula futhi ezingabizi, ogxile esinamandla, ophoqelelwe ukuphefumula ngokusebenzisa ikhala bese exhale kancane futhi ngokushelela.

Ngaphezu kwalokho, lokhu umzimba zokwelapha unqabela ukugcina emoyeni ngesikhathi umoya noma baphoqelele it out kwamaphaphu. umoya usasebenza futhi usenamandla kuhlangene esifubeni compressions. Iphindze evumela umoya-mpilo ukungena izicubu zomzimba futhi kuthuthukisa impilo. Ngenxa ukungaguquguquki impendulo kanye ukuphefumula ukunyakaza ivuselele ukuthuthukiswa imisipha, okuyizinto ezihlobene ukuphefumula.

Kumele kuqashelwe ukuthi ukusebenza ngokushesha kakhulu ukunika umsebenzi ngamunye ukuphefumula. Strel'nikova ukwazi atfutfukise, nethonya ezuzisayo emzimbeni okungase kuthintwe emizuzwini engu-15. Uma enza kahle uphefumulele phezulu kuya kuba lula, kalula intando, ekuqhumeni amandla, ukusebenza kahle, kakhulu ngcono isimo.

Izimo

Naphezu efakazelwe neyaziwayo yendabuko imithi ukusetshenziswa, ukuphefumula Strelnikova (umsebenzi) Ubuye Izimo. Lezi zihlanganisa:

• zokugula yezitho zangaphakathi;
• imfiva kanye lokushisa eliphezulu;
• okulimala ebuchosheni Ukulimala umgogodla;
• osteochondrosis wesibeletho (unreduced);
• ukopha ezihlukahlukene;
• nomfutho wegazi ophezulu;
• ocular noma ingcindezi intracranial;
• myopia;
• thrombophlebitis;
• ukufiphala;
• amatshe atholakala enyongweni noma izinso;
• nenhliziyo kanye nezifo semithambo.

On umbuzo kungaba evumelana indlela yakho Strelnikova (iDemo ukuphefumula umsebenzi), ungakwazi yini ukuphendula kuphela udokotela wakho emva ucwaningo olwengeziwe. Esibhaliwe ezimweni lapho lokhu yokuzijwayeza, okuyinto umnene, kusiza kakhulu isimo, ngisho iziguli ukuba ilale embhedeni.

Okufanele ukwazi ngaphambi ukuqeqeshwa?

Wabasaqalayo abenza nje bajwayelane indlela Strelnikova, kumelwe ufunde imithetho eyisisekelo:

1. Isinyathelo sokuqala siwukuthola ukuthi umoya indlela esebenzayo futhi enomsindo. Ngalesi sikhathi kwamaphiko ekhaleni yayicindezele odongeni (yezimo abhekene). umoya Nomfutho kufanele ukhunjuzwe ihlombe.
2. Ngokusho kulabo le ndlela, akusiyo inqubo kunzima Strelnikova. Dlala ukuphefumula umzimba lokucabanga esibushelelezi, umoya wemvelo. emoyeni esele ukuphuma ngomlomo. I umoya kumele kube singenzi lutho. Isifiso ukuphefumula ngenkuthalo kungabangela hhayi kuphela ukungasebenzi isigqi zokuphefumula, kodwa futhi kuholele hyperventilation.
3. Izivivinyo ahloselwe ekubuyiseleni ukuphefumula kahle, kumele kwenziwe kwi-akhawunti. Kulokhu, kahle kwenziwe zonke izici yaleli su, futhi kuyokusiza (ikakhulukazi ekuqaleni amakilasi) ukubekela eceleni nokwahluleka isigqi.
4. Movement umoya - ke liyisici olulodwa ukuphefumula umzimba. Bafuna ukusebenzisa ngesikhathi esifanayo. Awukwazi ukwenza lokhu ngamunye ngamunye. Kulokhu, akunandaba, kuwufanele nesineke amanga noma ihlala. Ngokwezinga elikhulu incike kobukhulu isifo.
5. Inani yimuphi umsebenzi okufanele abe ukuphindaphinda kwe-4. Lona isignesha isikhathi kulula ukusiza ukubala umthwalo. Ngosuku lwesine - inani ukuzilolonga luyanda 16 bese - ku 24 futhi 32. isigqi, okuyinto yakhiwa amagugu lingalingani (isb, 3, 5), ngokuvumelana abalandeli yokuzijwayeza inqubo, kudinga ikhono nokukhuthazela ngokomzimba.

Phakathi uchungechunge umzimba kungaba ikhefu ukuphumula akukho kuka imizuzwana eyishumi. Kulokhu umsebenzi simiswe ngalendlela lelandzelako:

• ngezinsuku zokuqala ezimbili: 24 amasethi 4 umoya (uthule 10 amasekhondi);
• Ezinsukwini ezimbili ezilandelayo: 12 amasethi 8 umoya (phumula, okufanayo);
• usuku lesihlanu nelesithupha: 6 ezinikezwa 16 nomoya (phumuza isikhashana imizuzwana eyishumi);
• ngosuku lwesikhombisa ukuthi: 3 amasethi nomoya 32 (ikhefu alondoloziwe).

Ngaphezu isigqi, kubalulekile ukuba silondoloze ajabule futhi ukahle, ngokwenza izivivinyo. Ngakho ufinyelela nemphumela lomkhulu ekuthuthukiseni umzimba.

Lena ngempumelelo kakhulu ukuphefumula umzimba. Strel'nikova umzimba athuthukile ukulindela ukuthi oyokwenziwa njalo. Kushiya tikhala umsebenzi azivumelekile. Ngemva kwezinsuku ezingu-30 lokuphumula kancane ukuze kube namakilasi ngokushelela asikwe 5, bese amasekhondi 3 ngaphansi kombandela wokuthi isimo sezempilo sihle.

Kufanele Ungazihluphi ukukhathala lula, noma isiyezi. Lokhu kungase kubangelwe izinkinga zesikhashana ezingaphezu kuka-saturation oxygen ebuchosheni.

umzimba core

Zonke umzimba Strelnikova eziyinkimbinkimbi ekuqaleni izifundo akudingeki ukwenza. Ngisho oluyisisekelo kuqala 12 iziqephu kufanele ihlukaniswe. Funda lokuqala eziyisisekelo umzimba ezintathu, kuphela ke kungezwa zonke ngomunye uze kahle lonke eziyinkimbinkimbi.

"Ladoshki"

Silula ukuphefumula izivivinyo. Strel'nikova yakhelwe ke ukuze enze, futhi izingane ezincane kakhulu. Fulathela wena izintende evulekile. Izindololwane esimweni eligoqiwe baqondiswa thwi phansi. Senza enomsindo omkhulu, umoya onamandla, kakhulu ephethe ngalesi sikhathi entendeni ezandleni zakhe. Ukuzivocavoca uphinda izikhathi 4, exhaling kancane. Ngemva ezine eziphindaphindiwe ukuthatha 4 imizuzwana ikhefu.

"Epaulettes"

Izinyawo ehlombe nobubanzi ngaphandle. Nethezeka emahlombe akho, bese uphakamisa ikhanda lakho. Cindezela izandla zibe ngezibhakela okhalweni. Bekanye umoya ngokucijile aphonse izandla zakho phansi, unclench ngezibhakela futhi basakaza iminwe yakho. Imisipha emahlombe, ngemilenze ( "umfaniswano"), kanye izandla ngalesi sikhathi kumelwe uhlangabezana voltage encane. Uchungechunge kokuqala 8 umoya (3 ukumisa okwesikhashana yesibili). Inombolo iziqephu - 12.

"Pump"

Emahlombe sidindilize, izandla emaceleni yakho. Lean (kancane), lokusho kutsi futha kusezandleni zakho, kuba nomsindo futhi donsa kakhulu. Khona-ke exhale kancane. Ukuzivocavoca liphindwe izikhathi ezingu-12. Misa okwesikhashana - imizuzwana 3.

umzimba sophisticate

Njengoba kahle umzimba eziyisisekelo, ungakwazi ukugqashula ukufunda lonke eziyinkimbinkimbi, ukungeza yonke into kosuku olusha e ukuqeqeshwa yabo.

"Cat"

Izinyawo setha kancane iyincane kunobubanzi ehlombe. Emahlombe lathambisa, izandla phansi emaceleni esifubeni. Ukwenza engayitholi abukhali umoya, ezimfushane engajulile. Ezezindlu jikela ngakwesokudla. Kanyekanye bend izindololwane zakho, izintende, ngawakhamela ku ngezibhakela. Yehlisa umoya, futhi kungenziwa wabuyela endaweni yalo. Ngemva lesi sivivinyo iyaphindwa ohlangothini lwesobunxele. 12 amasethi 8 umzimba zombili izinkomba.

"Beka izingalo emhlabeni emahlombe"

Siyaqhubeka ukuhlola umoya Strelnikova. Umzimba for somoya qiniseka ukufaka lolu chungechunge. Bend izindololwane, ephakamisa ezingeni emahlombe kubo ukuze isandla sobunxele ingaphezu indololwane kwesokudla, futhi ngokufanelekile, ngakwesokunene - phezu indololwane ngakwesokunxele. Kanye abukhali umoya hug yokuzithiba, ngaphandle kokushintsha izandla, futhi uncrossed kubo. Omunye ibhulashi hug ehlombe, kwesibili kuyoba in the ikhwapha. Thina ubuyele indawo yokuqala nge umoya kancane. Uchungechunge siqukethe 8 umoya ukunyakaza, lisondela - 12.

"Jikela amakhanda"

Omunye umsebenzi ngempumelelo somoya. Yenza enye uphendulela amakhanda kwesokudla noma kwesokunxele - ngaphandle kokulibala, futhi uhamba ukuhamba umoya abukhali. Umoya kwenzeka ngomlomo ovulekile yezimo abhekene. 12 8 ukunyakaza osondela (aphule 4 imizuzwana).

"Pendulum Big"

Lokhu kuhilela odlule ezimbili. Ekuqaleni, senza ukunyakaza kusukela "Pump" Khona-ke, ngaphandle kokwenza ikhefu ukuze bafeze umsebenzi "ukwanga emahlombe." Ukusebenzisa siqukethe 12 amasethi 8 ukunyakaza.

"Izindlebe '

Qala anikine ikhanda ngakwesokudla - ukuya ehlombe langakwesokudla, kwesokunxele - kwesobunxele. ezinyakazayo ngamunye ezinomsindo engayitholi abukhali umoya. Emahlombe akufanele iyophakanyiswa, umzimba nentamo bekhululekile. Ukuzilolonga afakwe umjikelezo eziyisisekelo, "Rolls", "Izinyathelo", "Pendulum ikhanda" engenziwa kuphela ngemva ukuthuthukiswa ezinhle ngowokuqala 8 izivivinyo. Lesi sakhiwo olukhonjiswa njengedifolthi indlela ephumelelayo ngokwelashwa nokuvimbela (ngokungabi bikho Izimo) abantu abaningi. Ngisho nabesifazane abakhulelwe kuboniswa ukuphefumula umzimba Strelnikova. Bonisa izingane, kanye kwabesifazane abakhulelwe, kufanele kwenziwe ngaphansi kokuqondisa kukadokotela. Ukuze isifo izifundo zokuvimbela ziqhutshwa ekuseni noma kusihlwa. Ngemva suku omatasa, bazokusiza balahle ukukhathala.

Breathing Strelnikova: umzimba for ukucinana kwemigudu yokuphefumula

Kukhona umzimba ezintathu eziyisisekelo ukuze ukwelashwa kanye nokuvimbela lokhu lwesifo esibi, "Beka izingalo emhlabeni emahlombe"; "Eight"; "Pump". Lesi sakhiwo ikhuthaza kangcono imfucuza isikhwehlela, lokhu kuwukhulula ukukhwehlela, enikeza ukuthula nemisipha futhi ukucinana kwemigudu yokuphefumula. Wonke umuntu othambekele ukucinana kwemigudu yokuphefumula njalo, qiniseka kahle umoya Strelnikova. Qeqesha elula, kodwa ulandele kubo ngokuqinile ngokuhambisana izincomo nombhali eziyinkimbinkimbi.

Okufanele ukwenze ngesikhathi ukukhwehlela ne ukucinana kwemigudu yokuphefumula? Kuyadingeka ukuba sitsheke ikhanda lakho phansi. Imisipha yentamo uphumule ngokuphelele. Beka izintende ku esiswini nhlangothi zombili we inkaba. Lapho ukukhwehlela nokunxanela ibenze exhale push esiswini kusukela phezulu kuya phansi. Ngale ndlela kuyosisiza diaphragm. Ngenxa yalokho, phlegm kulula ukusuka.

izinqubo okumelwe Obonisa

Siyaqhubeka ukukhuluma nawe mayelana Strelnikova ukuphefumula. Jima kwesisindo kungenzeka nentshisekelo abaningi abafundi bethu. Ukuze kuzuzwe nomphumela esiphezulu, kufanele ukulandela imithetho:

• The main Igxila umoya. Kufanele kube nje, elikhulu, abukhali, efana ihlombe noma badutshulwe.
• Exhale - engokwemvelo, avulekile. Musa ukubamba umoya wakho njengoba exhale.

Ungakhohlwa oyisisekelo, ogxile Strelnikova ukuphefumula. Bonisa angathoma ukwenza ogqozini. Isakhiwo main wenziwa izikhathi ezine umoya eziyisishiyagalombili. Ungakwazi kancane kancane ukwandisa inani izindlela.

Namuhla-ke sekuba ethandwa kakhulu umoya Strelnikova. Silulumagama neminye amelela isethi eziyisisekelo ezinyakazayo ezilula kodwa eziphumelelayo. Bazokwazi ukuthi bathwale sabantu abanemfundo yamazinga ahlukene ukuqina. Ngaphezu kwalokho, asetshenziselwa kwesisindo kanye umzimba eziyinkimbinkimbi. Abakwazi angathoma ukwenza emva nokulungiselela eside. Qala ukuzilolonga eziyisisekelo ukuphefumula izivivinyo. Bona kuzokuvumela sifinyelele imiphumela emihle njalo futhi ulungise ukusebenza kwabo.

Ekuqaleni wenziwa "Ladoshki", "epaulettes", "Cat". Khona-ke, kancane kancane wanezela kuya "pendulum Big", "ukwanga emahlombe." Ngokuqinile waphawula uhlelo elula - 4 amasethi 8 umoya nge esingaba 3 imizuzwana.

Empirically kungase kutholakale ukuthi ngempela ngempumelelo umoya Strelnikova (umzimba). Izibuyekezo zabantu abaye yingcweti le ndlela, uthi ukuthi ukuvivinya umzimba njalo ngoba kwesisindo kuyasiza ukwelapha izifo ezehlukene. Isimiso esiyisisekelo yaleli su - usebenzisa ukuphefumula lesisu, ukuphefumula esifubeni engasenamahloni. Diaphragm kulokhu zamagciwane abe makhulu kakhulu, kuqinisa imisipha yakhe, futhi ngenxa yalokho kuthuthukisa igazi ligeleze ezithweni. Lokhu ahlanze kubo ubuthi. Ngaphezu kwalokho, ukuphefumula besisu kwandisa umthamo kwamaphaphu. Ngemva kwezinyanga ezimbalwa umsebenzi okuqhubekayo, kungaba senyukela 0.3 amalitha.

Lokhu yokuzijwayeza oyenza izinqubo ezilandelayo:

• kakhulu abathuntubezwe lokujabulela indlala;
• ngcono umsebenzi pheshana emathunjini;
• amaseli fat benza izenzo ezibonisa yokuhlukanisa;
• It kuqinisa amasosha omzimba;
• It normalizes isimiso sezinzwa.

Ukuphefumula obonisa Strelnikova: umzimba izingane

Le ndlela eyingqayizivele kufanelekile umsebenzi nezingane ezingaphansi kweminyaka engu-iminyaka engu-3. Lezi umzimba ezilula kungenza futhi intsha iyagula. Abaningi bathi leli thuba ukuba bahlanganyele isakhiwo wonke umndeni wabo. Ekuqaleni (umsebenzi wokuqala nengane) kwakwanele umzimba ezintathu. Ubamba okulandelayo kabili ngosuku - ngaphambi kokudla kwasekuseni futhi ngemva kokudla kwakusihlwa.

Njengoba yingcweti lokhu elula ukuphefumula umzimba, lapho lijayezwe njalonjalo, ungakwazi balahle izifo ezihlukahlukene, okuyinto ngokuvamile sithinta abantwana abaneminyaka engu-3-7. Bavame bubé - namathansela, ukucinana kwemigudu yokuphefumula, imikhuhlane njalo.

Ngakho, kulokho ukunyakaza uncoma ukuqala izifundo Strelnikova ukuphefumula umzimba? Izivivinyo usuvele ajwayelekile - "Ladoshki", "futha", "epaulettes". Lesi sisekelo lesingiso, eyinkimbinkimbi, okuyinto kancane kancane ngeza izakhi eziyinkimbinkimbi. Njengoba yingcweti kubo, kungenzeka ukubamba amakilasi yokwelapha kanye nokuvinjelwa kwezifo ezibucayi ezifana ukucinana kwemigudu yokuphefumula kanye somoya. Kungcono uma kokuqala uyosingatha udokotela.

ukwelashwa amalimi

Izivivinyo eliphumelela kakhulu ekwelapheni lesi sifo kukhona "ukwanga emahlombe" futhi "Pump". Nge abangingiziswa izingane zabo ukuchitha nxenye suku. Lezi umzimba kukhona eyisisekelo, kodwa complex kungenziwa wanezela nabanye.

Inkulumo abelaphi ukuthi Strelnikova ukuphefumula umzimba (umzimba izingane), isibonelo, "Bamba emahlombe" kunomthelela yokuthi yezwi e amalaka wenze esiphikisayo ukunyakaza. encane amakilasi kubasiza ukuba uxhumanise i eduze kakhudlwana. Ngemva kwezinyanga ezimbili ukuqeqeshwa njalo ingane kushintsha umoya wakhe. Kujulile, diaphragm futhi wamaphaphu izicubu umsebenzi, iqinisa imisipha ye nasopharynx. umfudlana emoyeni Ukudlula ngokusebenzisa amalaka uma exhale, nokuzamazama uhlikihla yezwi, baphoqeleka ukuba uxhumanise up yokubiza imisindo.

Breathing Strelnikova (imisebenzi ezokwenziwa izingane) kumele kulekelelwa amakilasi nodokotela osiza abanezinkinga zokukhuluma. Kulokhu, inkinga kuzokwenzeka isixazululo ngokushesha.

Izibuyekezo abazali kanye nezifundiswa

Ukuthandwa lokhu nqubo iye kade laphela ngale kwemingcele yezwe lethu. Phesheya, eyinkimbinkimbi wabizwa ngokuthi "yokuzijwayeza kazwelonke Russian." ochwepheshe Foreign uthi alula futhi kalula lokuqaliswa, ukufunda nokubhala - eyanele esinomsindo abukhali umoya, ikakhulukazi izingane kanye eyengeziwe yokudlala isici amakilasi.

Abazali abaningi babika ukuthi phakathi kubhubhane ezithile zonyaka Umkhuhlane, lapho izingane ezikoleni kakhulu ukugula ngubani babehilelekile ngale ndlela ukuze uhlale uphilile. Ososayensi, odokotela bezingane waloba ukuthi ngemva eemfundweni le ndlela eyingqayizivele ukuphefumula ngesikhathi izingane kuyahlukahluka. Kuba ocebile, ezijulile. Futhi njengoba yaziwa, saturation kwezitho futhi izinhlelo kusiza ukwenza kusebenze i-oksijini lokugayeka kokudla emzimbeni, eqinisa amasosha omzimba. Yilokho ngcono isimo iziguli isifuba somoya othambekele imikhuhlane, abangingiziswa ingane.

Ubani uyaqhubeka umsebenzi A. N. Strelnikovoy?

Ngo-September 1989, umlobi kwakungelona brilliant ukuphefumula umzimba. Washona, kusale abantu bakubo indlela eyingqayizivele. Umsebenzi wakhe, yena enikelwe cishe ukuphila kwakhe konke, u-Alexandra Nikolaevna washiyela ngawo abafundi abenze kahle futhi abanamakhono - M. N. Schetininu. umqondisi Student ubuhlakani Michael Schetinin wafika Alexandra Nikolaevna ne enkingeni - wayelahlekelwe izwi lakhe.

Ngenxa ukuphefumula umzimba izwi wabuya. Ngaphezu kwalokho, emishinini yokuphefumula acinene kwase kubuyiselwe, kukhona wahlulwa somoya bronchial. Kusukela ngaleso sikhathi, waba umlandeli Alexandra Nikolaevna, nomsizi wakhe futhi umfundi.

Mikhail owelama uthisha wakhe iminyaka eyishumi nambili, kwaze kwaba sekufeni kwakhe. Umbhali indlela eyingqayizivele ndisa nendlela yokuvula ukumisa ukuhlaselwa i somoya, indlela esingasiza ngayo umnyombo, indlela yokuqhuba amakilasi abagulayo kanzima, ukwehla embhedeni njengoba inkulumo abangingiziswa ukwenza bushelelezi ngangokunokwenzeka ukuthuthukisa umsindo ngumculi noma kumdlali.

Namuhla Mikhail ligqugquzela ukuphefumula Strelnikova. Shchetinina umsebenzi (izandiso yandiswe) ziye lwenteke umkhuba izikhungo zezempilo ngempumelelo. Schetinin walondoloza ingobo yomlando eliyigugu Alexandra Nikolaevna: amarekhodi wakhe siqu, izithombe, umklamo kanye akhombisa umzimba ezintsha.

nobufakazi

Namuhla kuba ukuphefumula ethandwa kakhulu obonisa Strelnikova. Silulumagama (izilinganiso siliqinisekise) engenziwa kuphela ukungabi khona Izimo. umzimba ngamunye sinezici ngabanye. Ngakho musa zifa ulandela ukukhangisa - kungaba yingozi empilweni.

Ezigulini eziningi somoya bronchial, ukubika ekwenteni ncono isimo sabo. Bathi umsebenzi inspiratory kujwayeleke zonke izinqubo ezibalulekile emzimbeni. Amakilasi kuthathe impela kancane isikhathi. Umphumela ungase ulinde ayisekho - kukhona ajabule, ebusika akuyona abandayo, ukuqaleka iphele.

Abesifazane abaningi, ngisho nalabo kwakungeyona injongo kwesisindo, phawula indlela abasingatha zishintshile isimo sabo - okhalweni baba nomzimba omncane, waqinisa imisipha ithoni.