Ntawd yog, yuav ua li cas yuav qhov kev yug qhov chaw nyob ntawm ntau tus niam txiv yav tom ntej, ntawm nws tus cwj pwm thiab muaj siab los pab nws tus kheej thiab tus me nyuam. Yuav ua li cas ua pa thaum yug tus me nyuam, koj yuav pom hauv tsab xov xwm ntawm nqe lus "Ua pa ntawm cov poj niam cev xeeb tub thaum yug me nyuam".
Qee tus pojniam xav paub tias yuav ua pa li cas, tsuas yog thaum pib ua haujlwm. Tiam sis feem ntau cov me nyuam uas niaj hnub tseem ceeb tshaj plaws hauv plab me nyuam mus kawm cov kev kawm tshwj xeeb, uas lawv kawm txog cov tswv yim kev ua pa ntawm kev ua pa. Thiab nws txias heev. Ua ntej koj pib ua haujlwm rau koj tus kheej txoj hlab, ua kom tshwj xeeb qoj ib ce thiab ua si tsis tu ncua, qhov kabmob ceev ntawd yuav nco ntsoov "ua li cas", thiab thaum yug menyuam yuav ua rau tus cwj pwm tsim nyog. Qee tus pojniam txaj muag los ua pa rau hauv chav kawm, thiab tom tsev tsis zoo thiab tsis zoo. "Qhov no yog thaum kuv yuav yug me nyuam, ces kuv yuav tau txais qee yam," cov niam tom ntej yoj, cia siab rau qhov kev kawm "theoretical" tau txais. Txawm li cas los xij, qhov zoo tshaj plaws yog qhov tseem ntawm "kev ua tau" kev paub. Xav txog tias kev yug menyuam yog qhov tseem ceeb, thiab muaj qhov yuam kev tsawg kawg nkaus.
Tam sim no qhov contractions me me, tsis tshua muaj zog, ua kom me ntsis thiab tsis ua rau muaj teeb meem tshwj xeeb. Lub caj dab tsuas pib nthuav tawm, thiab qhov no yuav siv sij hawm ntau teev. Sib sib zog nqus, txhob txwm tshaj tawm ua pa thiab ua haujlwm ntev ntev yuav pab kom khwv tau thiab khiav tawm ntawm lub tswb nrov. Ntxhw lub siab thiab lub hlwb tsis zoo yog qhov zoo tshaj plaws rau txhua qhov kev xeem, tshwj xeeb tshaj yog rau ib qho tseem ceeb! Qhov kawg ntawm lub caij no, thawj lub yeeb ncuab tuaj yeem tshwm tuaj. Tam sim no koj tuaj yeem ua haujlwm hauv kev txo qhov mob. Ua pa li no: 1-2-3-4 - ua pa, 1-2-3-4-5-6 - exhalation. Nws ntev tshaj peb lub pas. Qhov no tshuav zoo rau tus me nyuam lub cev thiab pab niam tsis txhob mus.
Nquag pib ntawm cov lus cog tseg
Lean rau pem hauv ntej ntawm lub txaj los yog sawv ntsug ntawm txhua lub plaub - yog li cov nqaij ntshiv kom zoo, thiab qhov no yog ib leeg ua rau qhov mob tsawg dua. Saib koj qhov ua tsis taus pa, tsis txhob ncua nws - cia nws tsis sib sib zog nqus, tab sis txawm. Ua pa nrog koj lub qhov ntswg, thiab tshuab pa nrog koj lub qhov ncauj rau ntawm lub suab nrov ntawm "Aaaa-aa". Tsa koj txhais tes rau hauv lub sij hawm nrog lub zog ntawm lub duav. Tam sim no nws yog ib qho tseem ceeb uas yuav tau tswj cov leeg ntawm lub plab, diaphragm, nraub qaum thiab lub plab mog raws li qhov ua tau zoo. Nyob rau hauv feem ntau cov sib ntaus sib tua khaus, muaj ib tug xav tias yav tom ntej ua tsis taus pa, txawm, yog tsis zoo. Kuv xav pib mob siab ua, thiab qhov yuam kev tseem ceeb ntawm tus poj niam hauv txoj kev ua haujlwm yog xuas qhov mob los ntawm kev qhwv tag nrho cov leeg, tuav cov pa los yog chaotic movements nrog lub cev. Nws yuav tsis tuaj yeem nqa khoom, tab sis yuav ntxiv teeb meem kom raug. Qhov ntau koj ua pa, ua kom ceev thiab tsis mob qhov sib ntaus. Cov txheej txheem no zoo heev rau cov leeg nruj thiab ua rau muaj kev nrawm nrawm dua. Nyob rau lub sij hawm ntawm cov lus cog tseg, rov qab mus rau txoj kev ua pa thiab sib sib zog nqus. Nws yuav ua kom cov nqaij ntshiv nrog oxygen, thiab qhov mob tom ntej yuav raug muaj tsawg dua. Tau, thiab crumbs tam sim no, oxygen yog heev tsim nyog!
Lub sijhawm yug
Nws feem ntau tshwm sim los ntawm tus me nyuam tab tom npaj los yug, tab sis lub ncauj tsev menyuam tsis tau qhia tag nrho, thiab tus me nyuam tsis tau tso rau hauv qhov chaw yug me nyuam kiag li. Lub sij hawm no, cov kev sib ntau sib sib zog nqus tuaj, uas thaum ntxov npaj tau ntxiv lawm. Nws yog qhov "ua tau" zoo. Xws li tus txheej txheem pab ceev nrooj tuaj rau "kev sib ntaus" npaj txhij, zoo kom relaxing nqaij thiab mob hauv plab pelvic. Hooray, koj tuaj yeem thawb! Tam sim no yug ntawm ib tug me nyuam nyob ntawm koj xwb, koj xav li cas, uas txhais tau hais tias muaj caij los npaj kom zoo. Sau kom ntau li ntau tau huab cua thiab, thaum pib ntawm kev sim, ncua nws, tau hais tawm (ncaj ncaj cov nqaij ntshiv rau hauv lub pob khawm) rau ntawm lub suab "Iiiia." Nws yog ib qho tseem ceeb heev rau kev tawm dag zog thiab kom txog thaum kawg.
Theem ntawm lub tsho hauv plab
Qhov kev tshwm sim no ua tiav txoj kev yug me nyuam thiab tsis muaj kev cuam tshuam los ntawm nws tus kheej. Qee lub sij hawm lub tsho me nyuam tawm ntawm nws tus kheej, tab sis, tej zaum, koj yuav tsum tau qeeb dua ntawm qhov lus txib ntawm tus kws kho mob. Puag koj ua tsis taus pa - thiab nws ua tiav! Cov kev kawm theoretical yog lawm. Thiab tam sim no rau koj - kev kawm. Txhob txhawj thiab tsis txhawj. Nco ntsoov, lub hnub yug yuav maj mam hla, yog tias koj ua qhov no tam sim no, thiab ua pa yuav ua tau tiag tiag txuj ci tseem ceeb. Zoo, yog tias koj nco dheev tsis nco qab ntawm lub sijhawm "X", tsis txhob ntshai, tab sis ua tib zoo mloog tus poj niam, nws yuav qhia rau koj sai. Tam sim no peb paub tias yuav ua li cas yog txoj kev ua pa ntawm cov poj niam cev xeeb tub thaum yug me nyuam.