Zimakhulupirira kuti ndi kupuma kwapakati, kupuma kwambiri, munthu amakhala wamantha, mosavuta. Mpweya wochenjera umagwirizana ndi moyo wodekha, wololera. Kaya izi ndizochokera ku sayansi ya maganizo ndi funso kwa madokotala. Koma, mwachisangalalo, mosiyana ndi zinthu zambiri zosasangalatsa za moyo wathu, tikhoza kukonza kupuma pa luntha lathu, zomwe zikutanthauza, kuwonetsa umoyo wathu ndi maganizo athu. Ndicho chifukwa chake kupuma kupuma kumatchuka kwambiri popuma mpumulo.
Pali mitundu yosiyanasiyana ya machitidwe opumira kupuma. Kukonza kupuma kumapangidwe njira zambiri ndi njira zothandizira ndi zowononga ndi kubwezeretsa. Tiyeni tilingalire zovuta zodziwika kwambiri zomwe timaphunzira pofuna kupuma kuti tigwiritse ntchito bwino mapapo, osagwirizana ndi mankhwala.
Yoga
Yoga ndi masewera olimbitsa thupi, omwe ali ndi asanas (poses) ndi pranayams (zozizira). Pasana iliyonse ya yoga imangotengedwa pokhapokha mutadziwa mfundo zapamwamba zamakono ndi chitsanzo cha zozoloŵezi zosavuta ndipo, ndithudi, ndi bwino kuchita izi ndi wophunzitsa. Kusagwira ntchito mophweka kosavuta kumayang'ana koyamba kungawonongeke ndi mavuto.
Pranayama iliyonse ili ndi dzina lake, ikufanana ndi luso linalake la luso ndipo limagwira ntchito mwapadera kokha, makamaka kukhala pansi pansi mobwerezabwereza. Chitani bwino pamimba yopanda kanthu komanso panthawi yomweyo.
Chimodzi mwa zochitika za kupuma zozizira pa yoga ndi anuloma viloma. Mukamaliza, mutseke chithunzi choyenera ndi chala chanu chachikulu ndipo muzitha kugwiritsa ntchito phokoso laulere. Gwiritsani mpweya wanu, koma musapitirize. Pambuyo pake, mutseke phokoso laulere ndi chala chanu ndi kutulutsa pang'onopang'ono kudutsa mwabwino. Ndipo nthawi yomweyo imalankhula mwa izo. Pambuyo pa kutuluka mpweya kupyola pamphuno lakumanzere, pranayama ikuzungulira. Kusintha, kuchedwa ndi kutuluka kwa thupi kumakhala kwa nthawi yaitali ngati 1: 4: 2.
Koma oyamba kumene, ndibwino kuti muzichita masewera olimbitsa thupi mu yoga, yomwe ili ndi magawo atatu ndipo imaphatikizapo madokotala onse m'mapapo. Imani molunjika, kwezani mutu wanu, tsitsa manja anu, mutseka maso anu ndipo muzisangalala. Timayamba kuchita masewero olimbitsa thupi: timachepetsa pansi ndikumagwiritsa ntchito pamimba, pamene timagwiritsa ntchito zotchedwa lock (ife timakoka mu ziwalo zamkati). Kenaka timadutsa pachifuwa kupuma - timapitiriza kuyamwa ndipo timayimitsa pang'ono m'mimba. Ndipo potsiriza, ife timadutsa ku mpweya wapamwamba: kwezani nthiti zakumtunda, kuwongolera, popanda kunyamula mmwamba, mapewa. Musati mupume mpweya wanu, timapuma mpweya wokhazikika mwa dongosolo lomwelo "kuchokera pansipa". Pewani khungu lochepetseka ndikuyamba kutunga m'mimba, nthiti zigwa ndipo pamapeto pake - nthiti ndi mapewa.
Qigong
Kuchita kupuma kwapadera kumaphatikizidwanso mu dongosolo lakale la Chinese la Qigong monga chofunikira kwambiri. Njirayi imachokera ku mfundo zofanana ndi zomwe zatchulidwa pamwambapa za magawo atatu a yoga. Oyambawo amalimbikitsidwa kugawa magawo ndikuyesa kupuma mwa mtundu uliwonse: pansi, pakati ndi pamwamba. Mukhoza kutulutsa zonse kudzera pakamwa komanso pamphuno.
Pambuyo pophunzira bwino ndikupeza luso lotha kupuma, zingatheke kuti mupitirize kuchita masewera olimbitsa thupi a Qigong. Pokhala ndi chizoloŵezi chozoloŵera, inu mumazindikira osati zotsatira za thanzi chabe,
Inde, wina akhoza kukayikira za zotsatira zamatsenga za zovuta kupuma. Koma, ndithudi, chinthu chimodzi - ngakhale mutakhala bwino, chithandizo cha mankhwala kapena mankhwala omwe simunatengepo, mulimonsemo padzakhala malingaliro pa kupuma. Pang'ono ndi pang'ono, tenga mpweya wozama ndikuchita zozizwitsa, ndipo ngakhale kuyang'ana mwakuya. Chimodzi chiyenera kukumbukira - kupuma konse, monga lamulo, ndi gawo la zovuta ndi zochitika zonse ndipo zonse zimagwirizanamo, zomwe zimapangitsa kuti munthu adziwe bwino. Zochita zoterezi zimafuna kukhala ndi njira yoyenera komanso yodalirika. Chidwi popanda nzeru ndi luntha, momwe chirichonse chimagwirira ntchito, popanda kufunsa ndi akatswiri akhoza kukuvulazani.
Kupuma mokwanira m'mawere, mokondwera komanso pa zokondweretsa zanu!