Breathing a kan Strelnikova: exercises, contraindications, reviews

Za ka iya ji game da ba-miyagun ƙwayoyi hanyoyin na numfashi gymnastics Strelnikova, wanda aka halitta a cikin 40s. Da farko, ya aka bada shawarar ga sabuntawa na tsarkakewa da murya.

Kusan shekaru talatin daga baya (1973) da malami-foniator (marubuci Hanyar) Aleksandra Nikolaevna Strelnikova lashe ta musamman zane na wani hakkin mallaka takardar shaidar, wanda ya wuce da rajista hanya na patent jarrabawa ta Confucius.

Wace hanya?

Ba kamar gargajiya numfashi bada, wanda ke mayar da hankali a kan lokaci da bata lokaci ba na numfashi a kuma numfashi fita, numfashi Strelnikova (darussan) - shi ne mai sauki da kuma araha hanya, wanda ta dogara ne a kan mai iko, tilasta numfashi ta hanci kuma exhale sannu a hankali da kuma smoothly.

Bugu da ƙari, wannan warkewa bada haramta riƙe iska a lokacin exhalation ko tura shi daga cikin huhu. Active da kuma iko breaths a hade tare da kirji compressions. Ya kara da damar oxygen shiga cikin jikin nama da kuma inganta kiwon lafiya. Saboda da daidaito feedback da kuma numfashi ƙungiyoyi ta da tsoka ci gaba, wanda ake dangantawa da numfashi.

Ya kamata a lura da cewa sosai m sakamako ba kowane motsa jiki numfashi. Strel'nikova iya ci gaba hadaddun, wani m sakamako a kan jikin wanda za a iya ji a cikin mintina 15. Idan yadda ya kamata yin your numfashi zama sauki, sauƙi na nufin, mai fashe da makamashi, yadda ya dace, muhimmanci inganta yanayi.

contraindications

Duk da tabbatar da gane maganin gargajiya amfani, numfashi Strelnikova (motsa jiki) kuma yana da contraindications. Wadannan sun hada da:

• Pathology na ciki gabobin.
• zazzabi da kuma high zazzabi.
• kwakwalwa rauni da kuma kashin baya rauni.
• mahaifa osteochondrosis (unreduced).
• daban-daban na jini.
• hauhawar jini.
• ocular ko intracranial matsa lamba;
• myopia.
• thrombophlebitis.
• glaucoma.
• gallstones ko koda.
• zuciya da kuma jijiyoyin bugun gini cututtuka.

A kan tambayar ko shi ya fi dacewa da Hanyar Strelnikova (short numfashi motsa jiki), zai iya amsa kawai your likita bayan kara bincike. Rubuce lokuta inda wannan gymnastics, wanda shi ne m, ƙwarai facilitates jihar, har ma a marasa lafiya tsare a gado.

Abin da ya kamata ka sani kafin horo?

Ga sabon shiga da suka kawai Masana Hanyar Strelnikova, dole ne ka koyi ainihin sharudda:

1. A mataki na farko shi ne ka koyi yadda za aiki da kuma m numfashi. A wannan lokaci da fuka-fuki na hanci guga man a kan bango (involuntarily). Kakkarfa numfashin da ya kamata a tunatar da tafi.
2. A cewar wadanda suka ƙware wannan dabara, ba wuya m Strelnikova. Short numfashi bada zaton wani m, na halitta numfashi. sauran iska daga ta bakin. A exhalation ya zama ba tare da wani kokarin. A marmarin numfashi rayayye zai iya sa ba kawai matsalar aiki na samfur na numfashi kari, amma kuma ta kai ga hyperventilation.
3. A darussan da ake da nufin maido da ta dace numfashi, kamata a da za'ayi a kan asusun. A wannan yanayin, daidai yi duk abubuwa na wannan dabara, kuma shi zai taimake ku (musamman a farkon azuzuwan) ware kasawa a cikin launi.
4. Movement, da numfashi - shi ne guda kashi na numfashi bada. Suna so su gudu a lokaci guda. Ba za ka iya yin wannan daya bayan daya. A wannan yanayin, ba kome, yana da daraja da haƙuri ta'allaka ko zaune. Don babban har ya dogara a kan mai tsanani da cuta.
5. The adadin da wani motsa jiki ya zama wani mahara na 4. Wannan ne lokacin da sa hannu da cewa mai sauki ne don taimaka lissafi da load. A rana ta huɗu - da yawan bada ake karu zuwa 16 sa'an nan - to 24 da kuma 32. The kari, wanda aka hada da m dabi'u (msl, 3, 5), bisa ga mabiya gymnastics, na bukatar fasaha da kuma ta jiki jimiri.

Tsakanin jerin atisayen iya zama wani ɗan hutu don sauran ba fiye da goma seconds. A wannan yanayin da aiki ne kamar haka:

• Kwana biyu na fari: 24 sets na 4 breaths (Dakata don 10 seconds).
• na gaba kwanaki biyu: 12 sets of 8 breaths (ɗan hutu, guda).
• biyar da kuma rana ta shida: 6 maimaitawar na 16 breaths (tsayar goma seconds).
• rana ta bakwai: 3 sets of 32 breaths (ɗan hutu ceto).

Bugu da kari ga kari, wajibi ne a kula da kyau yanayi da kuma mai kyau ruhohi, yin atisayen. Saboda haka ka isa girma sakamako a inganta jiki.

Wannan ne mai matukar tasiri numfashi bada. Strel'nikova bada ɓullo da tare da fata cewa za su iya za'ayi a kai a kai. Gibba a aikin yi ba su yarda. Bayan kwana 30 na sauran pauses zama azuzuwan smoothly yanke zuwa 5, sa'an nan zuwa 3 da dakika karkashin yanayin da cewa jihar na kiwon lafiya ne mai kyau.

Ya kamata ka ba dame sauki gajiya, ko dizziness. Wannan za a iya lalacewa ta wucin gadi kan-jikewa na oxygen zuwa ga kwakwalwa.

core darussan

All bada Strelnikova hadaddun a farkon darussa ba su da yi. Ko asali na farko 12 aukuwa kamata a raba. Koyi asali farko uku bada, kawai sai aka kara da kullum ta hanyar daya har ka ƙware da dukan hadaddun.

"Ladoshki"

Very sauki numfashi bada. Strel'nikova tsara shi, ta yadda za yi, da kuma sosai matasa da yara. Ka kau da kai daga gare ku bude dabino. Magincirõri a zare jihar ana directed tsaye zuwa ƙasa. Mun yi kakkausar, mai iko breaths, da cika fuska clutching a wannan lokaci a cikin tafin hannunsa na fists. Darasi sake 4 sau, exhaling sannu a hankali. Bayan hudu maimata da ita dauki 4 da dakika ɗan hutu.

"Epaulettes"

Kafa da kafada nisa baya. Shakata da kafadu, kanka ka. Matsi da hannayensu a cikin fists a kunkuminta. Tare da numfashin sharply jefa hannuwanku saukar, unclench su fists da kuma yada yatsunsu. Tsokoki na kafadu, forearms ( "uniform"), kazalika da hannayensu a wannan lokacin dole ne a fuskanci kananan ƙarfin lantarki. A farko jerin suna 8 breaths (3 na biyu Dakatawa). Number of aukuwa - 12.

"Pampo"

Kafadu kifewa, hannuwa a kan sãsanninku. Lean (sannu a hankali), samar da famfo yake a cikin hannãyenku, shi ne m da sha taba gunaguni ƙwarai. Sa'an nan exhale sannu a hankali. Darasi an maimaita sau 12. A Dakatar - 3 seconds.

sophisticate darussan

Bayan ƙware da asali darussan, za ka iya karya don nazarin sauran hadaddun, kara kowace rana wani sabon abu a cikin su horo.

"Cat"

Kafa da kafa dan kadan narrower fiye da kafada nisa. Kafadu annashuwa, hannayensu saukar tarnaƙi na jiki. Yin kaifi ci na numfashi, m squat. Housing juya dama. Lokaci guda tanƙwara magincirõri, dabino, matsi a cikin fists. Rage exhalation, kuma za a iya mayar da su zuwa ta asali matsayi. Bayan wannan darasi an maimaita a gefen hagu. 12 sets of 8 darussan a duka kwatance.

"Saka da makamai a kusa da kafadu"

Muna ci gaba da bincike da numfashin Strelnikova. Darussan ga fuka tabbata a hada da wannan jerin. Bend magincirõri, dagawa su ga matakin da kafadu haka cewa hagu ne sama da dama gwiwar hannu, kuma daidai da, dama hannunka - a kan hagu gwiwar hannu. Tare da kaifi numfashin runguma kai, ba tare da canza hannuwanku, kuma uncrossed su. Daya goga runguma da kafada, na biyu zai zama a cikin hamata. Mu koma ga farawa matsayi da wani jinkirin exhalation. A jerin kunshi 8 breaths ƙungiyoyi, ta halarci - 12.

"Juya shugabannin"

Wani aikin da tasiri a asma. Yi m jũya shugabannin hagu da dama - ba tare da bata lokaci ba, rakiyar da motsi na da kaifi numfashi. Exhalation faruwa ta hanyar bude bakin involuntarily. 12 8 ƙungiyoyi halarci (karya 4 seconds).

"Big Pendulum"

Wannan darasi ya shafi baya biyu. Da farko, za mu yi motsi daga cikin "Pampo", sa'an nan, ba tare da yin hutu don gudanar da motsa jiki "rungume kafadu." A motsa jiki kunshi 12 sets of 8 ƙungiyoyi.

"Kunnuwa"

Fara girgiza kansa zuwa dama - don samun dama kafada, bar - hagu. Kowane motsi m kaifi ci na numfashi. Kafadu kamata ba za a dauke, cikin jiki da kuma wuyansa ne annashuwa. Darussan kunshe a cikin na asali sake zagayowar, "Rolls", "Matakai", "Pendulum kai" za a iya yi kawai bayan mai kyau ci gaban da farko 8 bada. Wannan hadadden an nuna a matsayin wani tasiri Hanyar magani da kuma rigakafin (in babu contraindications) mafi yawan mutane. Ko mata masu ciki da aka nuna numfashi bada Strelnikova. Darussan yara, kazalika ga mata masu ciki, ya kamata a da za'ayi a karkashin kulawa na likita. Domin cutar rigakafin darussa an gudanar da safe ko da yamma. Bayan wani aiki rana, za su taimake mu rabu da gajiya.

Karsh Strelnikova: darussan for mashako

Akwai uku na asali darussan domin lura da rigakafin wannan cuta da tsanani, "A sa ka makamai a kusa da kafadu". "Takwas". "Pampo". Wannan hadadden inganta mafi sharar sputum, shi sauqaqa tari, bada zaman lafiya na jijiyoyin da mashako. Kowane mutum, wanda shi ne yiwuwa ga m mashako, tabbata a Master da numfashin Strelnikova. Motsa jiki da sauki, amma ka bi su tsananin daidai da shawarwari na marubucin na hadaddun.

Abin da ya yi a lokacin da wani tari da mashako? Wajibi ne ga karkatar da kai saukar. Neck tsokoki shakata gaba daya. Wajen da tafukan a ciki a garesu da cibiya. Lokacin da tari da kuma tura zuwa tura exhale tura ciki daga sama zuwa kasa. A wannan hanya za ka taimaka da diaphragm. A sakamakon haka, phlegm sauki a tashi.

Slimming Darussan

Mun ci gaba da magana da kai game da numfashi Strelnikova. Motsa jiki ga nauyi asara ne wata ila don goyon yawa daga cikin masu karatu. Don cimma matsakaicin sakamako, ya kamata ka bi wasu sharudda:

• Babban mayar da hankali ne a kan numfashi. Ya kamata a takaice, m, kaifi, kamar tafi ko harbi.
• Exhale - wata halitta, unobtrusive. Kada ka riže numfashin kamar yadda ka exhale.

Kada ka manta da asalin doka, wadda ta dogara ne a kan Strelnikova numfashi. Darussan fara yin a yi wahayi zuwa. Babban hadaddun aka yi sau hudu takwas breaths. Za ka iya hankali kara yawan hanyoyin.

Yau da shi ake zama mai Popular numfashin Strelnikova. Ƙamus slimming wakiltar asali sa na sauki amma tasiri motsi. Su za su iya kawo mutanen da bangarori daban-daban na dacewa. Bugu da kari, amfani ga nauyi asara da kuma hadadden atisayen. Suna iya fara yin bayan wani dogon shiri. Fara horo tare da asali numfashi bada. Za su ba ka damar cimma kyau kwarai da sakamakon da na yau da kullum da kuma gyara su yi.

Da farko ya yi "Ladoshki", "epaulettes", "Cat". Sa'an nan kuma aka hankali kara wa "Big Pendulum", "rungume kafadu." Tsananin lura sauki makirci - 4 sets of 8 breaths da wani tazara 3 seconds.

Empirically tabbatar da cewa quite yadda ya kamata numfashin Strelnikova (darussan). Reviews mutanen da suka ƙware wannan dabara, cewa yau da kullum motsa jiki ga nauyi asara taimaka wajen warkar da cututtuka daban-daban. Babbar ka'idar da wannan dabara - yin amfani da ciki numfashi, da kirji numfashi aka hana. A diaphragm a cikin wannan hali ne da ya fi karfi damuwa, Qarfafa ta tsokoki, sabili da haka inganta jini ya kwarara zuwa cikin gabobin. Wannan wanke su na da gubobi. Bugu da ƙari, na ciki numfashi qara girma daga cikin huhu. Bayan watanni da dama na ci gaba da gudanarwa, da shi za a iya ƙara zuwa 0.3 lita.

Wannan gymnastics activates da wadannan matakai:

• da yawa dulled abin mamaki na yunwa.
• inganta aikin na gastrointestinal fili.
• mai Kwayoyin ne rayayye tsaga.
• Yana Qarfafa na rigakafi da tsarin.
• Yana daidai a cikin juyayi tsarin.

Numfashi bada Strelnikova: darussan yara

Wannan musamman Hanyar ya dace domin aikin yi tare da yara a ƙarƙashin da shekaru 3 da shekaru. Wadannan sauki darussan iya sa da kuma rashin lafiya matasa. Mutane da yawa ce cewa amfani da wannan damar shiga a cikin hadaddun a cikin dukan iyali. A farko (na farko aiki tare da wani yaro) zai zama isa uku bada. Riqe da wadannan sau biyu a rana - kafin karin kumallo da kuma bayan abincin dare.

Bayan ƙware wannan sauki numfashi bada, a lokacin da aikata a kai a kai, za ka iya rabu da daban-daban ailments, wanda sau da yawa rinjayar yara shekaru 3-7 shekaru. Sau da yawa suka zama na kullum - tonsillitis, mashako, m colds.

Saboda haka, daga abin da ƙungiyoyi bada shawarar fara darussa Strelnikova numfashi darussan? A darussan da ku ne riga ya saba - "Ladoshki", "famfo", "epaulettes". Wannan shi ne kafuwar hadaddun, wanda a hankali ya ƙara ƙarin hadaddun abubuwa. Bayan ƙware su, yana yiwuwa ya rike azuzuwan domin lura da kuma rigakafin da tsanani cututtuka irin mashako da kuma asma. Yana da kyau idan zaman farko za su gudanar likita.

stuttering magani

A mafi inganci darussan domin lura da wannan cuta ne "rungume kafadu" da "Pampo". Tare da stammering su yara ciyar rabin yini. Wadannan darussan ne na asali ba, amma ga hadaddun za a iya kara da sauransu.

Jawabin therapists ce cewa Strelnikova numfashi darussan (darussan yara), misali, "Riƙe kafadu" na taimaka wa gaskiya cewa vocal igiyoyinsu a cikin maƙogwaro yin counter-motsi. Toddler azuzuwan taimaka musu su danganta up more a hankali. Bayan watanni biyu na yau da kullum da horo na yaro ya canza numfashi. Shi ne zurfi, diaphragm da kuma huhu nama motsa jiki, Qarfafa tsokoki na nasopharynx. rafi na iska wucewa ta cikin maƙogwaro lokacin da ka exhale, girgiza kuma tausa da vocal igiya, tilasta su danganta up tare da pronunciation na sautuna.

Karsh Strelnikova (ayyukan domin yara) ya kamata a supplemented da azuzuwan da wani jawabin ilimin. A wannan yanayin, matsalar za ta zamanto sauri bayani.

Reviews iyaye da kuma kwararru

A shahararsa ta wannan dabara ya dade tafi fiye da kan iyakoki na kasar mu. A} asashen waje, da hadaddun aka kira "Rasha kasa gymnastics." Harkokin waje masana sun ce da sauki da kuma sauƙi na aiwatar, asali rubuce-rubuce - m da kuma kaifi ci na numfashi, musamman ga yara da kuma wani ƙarin caca kashi azuzuwan.

Mutane da yawa iyaye bayar da rahoton cewa, a lokacin yanayi annoba na mura, a lokacin da mafi makarantu da rashin lafiya yara wanda aka tsunduma ta wannan hanya zauna lafiya. Masana kimiyya, pediatricians sun rubuta cewa, bayan da darussa na wannan musamman Hanyar numfashi a yara dabam. Ya zama mai arziki, mai zurfi. Kuma kamar yadda aka sani, jikewa da gabobin da kuma tsarin taimaka don kunna jiki ta oxygen metabolism, yana ƙarfafa rigakafi. Wannan shi ne abin da inganta yanayin fuka marasa lafiya yiwuwa ga colds, stammering yaro.

Wanda ya ci gaba da aiki na A. N. Strelnikovoy?

A cikin watan Satumba 1989, marubucin ya ba m numfashi bada. Ta mutu, ya bar aikinsa countrymen musamman hanya. Aikinsa, to abin da ta kishin mafi ta rayuwa, Alexandra Nikolaevna gãdar da ya fi kyau da kuma talented dalibai - M. N. Schetininu. Student baiwa darektan Michael Schetinin zo zuwa Alexandra Nikolaevna tare da matsala - ya rasa murya.

Saboda numfashi bada murya koma. Bugu da ƙari kuma, hanci numfasawa aka mayar, aka ci Bronchial asma. Tun daga nan, ya zama mai bin Alexandra Nikolaevna, ta mataimakin kuma dalibi.

Mikhail ya kusa malaminsa shekara goma sha biyu, sai ta mutuwa. Author musamman Hanyar sanar da shi yadda za a dakatar da wani hari a wani asthmatic, yadda za mu iya taimaka da zuciyar, da yadda za a gudanar da azuzuwan domin tsanani da rashin lafiya, bedridden kamar yadda jawabin stammering sa santsi kamar yadda zai yiwu don inganta sauti na wani mawaki ko wani actor.

Yau Mikhail rayayye inganta numfashi Strelnikova. Shchetinina motsa jiki (kari kuma tarawa) an samu nasarar aiwatar a da al'adar kiwon lafiya cibiyoyin. Schetinin kiyaye invaluable Rumbun Alexandra Nikolaevna: ta sirri records, photos, zane da kuma fayyace sabon bada.

shedu

Yau da shi ake zama Popular numfashi bada Strelnikova. Ƙamus (ratings tabbatar da shi) za a iya yi kawai a cikin rashi na contraindications. Kowane kwayoyin yana da mutum halaye. Sabõda haka kada suyi bi talla - shi zai iya zama haɗari ga lafiya.

Mutane da yawa marasa lafiya fama da Bronchial fuka, rahoton gagarumin ci gaba a cikin hãlãyensu. Suka ce cewa motsa jiki inspiratory normalize duk m matakai a cikin jiki. Azuzuwan dauka quite a bit lokaci. A sakamakon zai iya jira ba - akwai wani kyau yanayi, hunturu ba sanyi, da rashin jin daɗi vuya.

Mutane da yawa mata, har ma da wadanda a gare su ya ba da manufar nauyi asara, lura da yadda sun musanya siffar - kugu ya zama bakin ciki, ƙarfafa tsoka sautin.