Kufema Strelnikova: muviri, contraindications, wongororo

Ungave wakanzwa kuda asiri zvinodhaka nzira kuti kufema jimunasitikisi Strelnikova, hwakasikwa zviri 40s. Pakutanga, akanga pachii kudzorerwa kuimba nenzwi.

Anenge makore makumi matatu gare gare (1973) mudzidzisi-foniator (munyori nzira) Aleksandra Nikolaevna Strelnikova akahwina ayo akasiyana akaitwa munhu Copyright tsamba iyo yapfuura kunyoresa nzira yose bvumidzwa kuongororwa pedyo Institute.

Ndeipi nzira?

Kusiyana nezvaiitwa kufema zviitwa, rinotaura nguva kunonoka kuti kufema uye kufema, kufema Strelnikova (kurovedza) - iri nyore oornag nzira imwe, iyo inobva ane simba, kumanikidzwa kufema kuburikidza mhino uye exhale zvishoma nezvishoma uye zvakanaka.

Uyezve, ichi muviri muviri unorambidza ngaunyatsobata mhepo panguva nedzinovengwa kana kuchirwisa kunze mumapapu. Active uye simba kundosvikira pamwe kudzvinya pachipfuva. It mberi anobvumira oxygen kupinda muviri rinenge uye kunonatsiridza utano. Nokuda kwemashoko inofambiswa uye kufema kufamba zvinoita tsandanyama kukura, izvo chokuita kufema.

Zvinofanira kucherechedzwa kuti kufambira chaizvo anopa mumwe muviri kufema. Strel'nikova akakwanisa kuva zvakaoma, mumwe zvainoita muviri chinogona kubatwa mukati maminitsi 15 zvinobatsira. Kana zvakanaka achiita kufema kwako kunova nyore, kudekara kuda, Explosão simba, kushanda zvakanaka, yekudyidzana kunonatsiridza kumunetsawo.

Contraindications

Pasinei nekusimba uye akaziva tsika mushonga kushandisa, kufema Strelnikova (muviri) anewo contraindications. Idzi dzinosanganisira:

• zvokurwara kuti nhengo dzomukati;
• Fivha uye yakakwirira tembiricha;
• kukuvara uropi uye musana zvinokuvadza;
• remuromo osteochondrosis (unreduced);
• siyana ropa;
• neBP;
• ocular kana intracranial kumanikidzwa;
• myopia;
• thrombophlebitis;
• yemaziso;
• matombo omunduru kana itsvo;
• mwoyo uye vascular zvirwere.

On mubvunzo kana chinokodzera nzira yako Strelnikova (pfupi kufema muviri), anogona kupindura chete chiremba wako pashure kumwe kutsvakurudza. Rakanyorwawo zviitiko apo jimunasitikisi ichi, chiri munyoro, hwezvekukurukurirana hurumende kwazvo, kunyange varwere akavata panhovo.

Zvaunofanira kuziva pamberi kudzidziswa?

Nokuti beginners vari chete vakajairana nzira Strelnikova, unofanira kudzidza dzinokosha mitemo:

1. Danho rokutanga kudzidza basa sei uye ruzha mweya. Panguva ino pamapapiro mhino rikazvisundira kurusvingo (involuntarily). Nesimba kufema dzinofanira kuyeuchidzwa kuombera.
2. Maererano nevaya kugona unyanzvi ichi, hazvina kuoma unyanzvi Strelnikova. Short kufema kurovedza vanofungidzira ane mvere, dzinongoitika mweya. mhepo asara nokupira muromo. The nedzinovengwa inofanira kuva pasina chinhu nesimba. Chido kufema vachishingairira kungaita kwete chete atadze kushanda zvakanaka pamusoro kufema mutinhimira, asi kutungamirira hyperventilation.
3. Zviitwa chinangwa kudzorera kufema zvakakodzera, zvinofanira kutakurirwa kunze pamusoro nyaya. Muchiitiko chino, zvakarurama akaita zvose zvezvidzidzo unyanzvi ichi, uye achakubatsira (kunyanya pakutanga zvidzidzo) kuti asava kukundikana ari mutinhimira.
4. Movement nokufema - zvinoitika chete chinhu kurovedza kufema. Vanoda kumhanya panguva imwe chete. Haukwanisi kuita izvi chimwe nechimwe. Muchiitiko chino, hazvina basa, zvinokosha murwere nhema kana agere. Kazhinji napo kukomba kwechirwere chacho.
5. Huwandu chero muviri kunofanira vakawanda pamusoro 4. Ndiyo nguva siginicha iri nyore kubatsira ngaaverenge mutoro. Pazuva rechina - kuwanda kurovedza ichiwedzerwa kusvika 16 uye ipapo - kusvika 24 uye 32. The mutinhimira, iro rinoumbwa shamisa tsika (semuenzaniso, 3, 5), maererano vateveri jimunasitikisi, zvinoda unyanzvi uye kutsungirira chaiko.

Pakati akatevedzana kurovedza angava kumbomira zororo hakuna kupfuura masekonzi gumi. Panyaya iyi basa iri sezvinotevera:

• Mazuva okutanga maviri: 24 anoita 4 kundosvikira (Chimbomira masekonzi 10);
• anotevera mazuva maviri: 12 anoita 8 kundosvikira (kumbomira, zvakafanana);
• rechishanu nerechitanhatu zuva: 6 repetitions pamusoro kundosvikira 16 (kumbomira masekonzi gumi);
• zuva rechinomwe: 3 anoita 32 kundosvikira (kumbomira kuponeswa).

Kuwedzera mutinhimira, zvinokosha kuramba vaine mafungiro akanaka uye nemweya zvakanaka, kuita kurovedza. Saka iwe kusvika mukuru kushanda muna mukuvandudza muviri.

Izvi zvinobatsira chaizvo kurovedza kufema. Strel'nikova muchiitwa hunovapo tarisiro kuti chichaitwa nguva dzose. Zvipingamupinyi basa havabvumirwi. Pashure pemazuva 30 rokuzorora akambomira kuva makirasi zvakanaka akatema 5, uye ipapo 3 masekonzi pasi ezvinhu kuti mamiriro noutano hwakanaka.

Unofanira Usarwa nyore kuneta, kana dzungu. Izvi zvinogona kukonzerwa pfupi pamusoro-saturation reokisijeni kuti muuropi.

Musimboti muviri

zviitwa All Strelnikova zvakaoma pakutanga zvidzidzo havafaniri kuita. Kunyange zvinhu 12 Zvikamu wokutanga kunofanira kukamurwa. Dzidza zvinhu vokutanga muviri matatu, chete ipapo anowedzerwa zuva nezuva nomumwe kusvikira wava kugona rose kunzwisisa.

"Ladoshki"

Very nyore kufema kurovedza. Strel'nikova akauita kuti anogona kuita, uye vana vaduku chaizvo. Akufuratire akazaruka zvanza. Emaoko ari akapeta mamiriro tinotungamirirwa vertically pasi. Tinoita guru, kundosvikira ane simba, zvinoshamisa ndakabata panguva ino muchanza nezvibhakera ake. Exercise wodzokorora 4 nguva, exhaling zvishoma. Pashure vana anodzokorora kutora 4 masekonzi kumbomira.

"Epaulettes"

Feet pamafudzi upamhi voga. Sununguka mapendekete ako, simudza musoro wako. Nepavaigona maoko mukati nezvibhakera ake muchiuno. Pamwe chete mweya zvikuru kukanda maoko enyu pasi, unclench zvibhakera zvavo uye kuparadzira minwe yako. Tsandanyama pakati pamafudzi, emberi ( "dzakafanana"), uyewo maoko panguva ino anofanira kuona diki voltage. The kutanga dzakatevedzana dziri 8 kundosvikira (3 kumbomira wechipiri). Uwandu Zvikamu - 12.

"Pump"

Mapendekete slumped, maoko pana kumativi enyu. Dzakaonda (zvishoma nezvishoma), ichipa kuti pombi riri mumaoko enyu, zviri ruzha uye fema nehasha. Zvadaro exhale zvishoma nezvishoma. Kuekisesaiza inodzokororwa ka12. Chimbomira - 3 seconds.

sophisticate muviri

Zvaakanga nyanzvi zvinokosha muviri, unogona kuputsa kuti vamwe zvakaoma kudzidza, achiwedzera zuva nezuva chinhu chitsva kwavo kudzidziswa.

"Cat"

Feet akaisa zvishoma akamanikana kupfuura papfudzi upamhi. Mapendekete ndagadzikana, maoko pasi kumativi mutumbi. Kuita unopinza yaunodya mweya, kudzika squat. Housing ungatsauka kurudyi. Panguva imwe chete Vanokunga emaoko ako, michindwe, nepavaigona kupinda nezvibhakera. Zvishoma nedzinovengwa, uye zvinogona akadzokera panzvimbo yaro yepakutanga. Pashure pachiitwa ichi inodzokororwa kurutivi rworuboshwe. 12 anoita 8 kurovedza vose kumativi.

"Isa maoko ako kumativi pamafudzi"

Tinoramba kuongorora mweya Strelnikova. Zviitwa kuti asima kuva nechokwadi kuti unosanganisira dzino. Bend emaoko, nokusimudza navo ufanane pamafudzi kuitira kuti kuruboshwe riri pamusoro kurudyi kugokora, uye maererano, kurudyi - pamusoro kugokora kuruboshwe. Pamwe unopinza kufema kumbundira kuzvida, pasina kuchinja maoko, uye uncrossed navo. Imwe mumakwenzi kumbundira bandauko, wechipiri uchava hapwa. We kudzokera pokutangira nzvimbo ine anononoka nedzinovengwa. Magungano ine 8 kundosvikira kufamba, anosvika - 12.

"Tendeukai misoro"

Chimwe pachiitwa kubudirira asima. Kuita chinjana anotendeuka misoro kurudyi - pasina kunonoka, vachifambidzana kufamba munhu unopinza mweya. Nedzinovengwa kunoitika kuburikidza muromo involuntarily. 12 8 kufamba anosvika (kuvhuna 4 seconds).

"Zvakavamba kuchinja Big"

Chiitwa ichi zvinosanganisira yapfuura maviri. Pakutanga, isu kuita kufamba kubva "Pump" Saka, pasina kuita yemasikati vaite maekisesaizi "kumbundira pamapendekete." Chiitwa inoumbwa 12 anoita 8 kufamba.

"Nzeve"

Tanga nokudzungudza musoro wake kurudyi - kuenda rorudyi, akasiya - kuruboshwe. Mumwe inofamba ruzha unopinza yaunodya wokufema. The pamafudzi hazvifaniri kuzvikudza, muviri uye mutsipa vakasununguka. Muchiitwa dziri inokosha kutenderera, "Rolls", "Matanho", "zvakavamba kuchinja musoro" kunogona kuitwa chete mushure kukura rokutanga 8 zvemumusangano zvakanaka. kunzwisisa Izvi zvinoratidzwa ive nzira inobudirira kurapa uye kudzivirira (pasina contraindications) Vanhu vakawanda. Kunyange vakadzi pamuviri kunoratidzwa kufema kurovedza Strelnikova. Kurovedza vana, uyewo kuvakadzi vane mimba, yaifanira pasi pokudzora chiremba. Nokuti chirwere zvidzidzo kudzivirira zvinoitiswa mangwanani kana manheru. Papera vakabatikana zuva, vachabatsira kubvisa kuneta.

Kufema Strelnikova: kurovedza nokuda bronchitis

Kune zvitatu zvinokosha muviri kuti kurapwa uye kudzivirira zvirwere ichi chakakura, "Isa maoko ako kumativi pamapendekete"; "Vasere"; "Pump". kunzwisisa uku kunoita nani tsvina sputum, izvozvo Unotsigira vangakosora, achipa rugare nemarunda uye bronchitis. Ani asingatani kakawanda bronchitis, iva nechokwadi kuti tenzi mweya Strelnikova. Rovedza nyore, asi anovatevera mukanyatsochengeta maererano kunenge nemunyori zvakaoma.

Zvokuita panguva vangakosora pamwe bronchitis? Zvakakodzera kuteura musoro wako pasi. Mutsipa Tsandanyama faranuka zvachose. Uise nezvanza pamusoro mudumbu kumativi maviri kweguvhu. Kana chikosoro uye uchida kuvaparadzanisa exhale kusunda mudumbu kubva kumusoro kusvikira pasi. Nenzira iyi iwe kuchabatsira diaphragm. Somugumisiro, phlegm nyore kuenda.

slimming Exercises

Tikaramba kutaura kwamuri pamusoro kufema Strelnikova. Exercise uremu chinowanzoitika kutifadza dzakawanda vaverengi vedu. Kuti vawane kunonyanyisa chaizvoizvo unofanira kutevera vamwe mitemo:

• The chikuru ndeye mweya. Inofanira kuva pfupi, nenzwi, unopinza, kufanana kuombera kana vapfurwa.
• Exhale - wechisikigo, unobtrusive. Usarega mweya wenyu exhale.

Regai kukanganwa inokosha utongi, iyo yakavakirwa Strelnikova kufema. Exercises vanotanga kuita pamusoro tuso. Huru kunzwisisa rinoitwa nguva zvina kundosvikira masere. Unogona zvishoma nezvishoma kuwedzera uwandu pedyo.

Nhasi zviri kuva akakurumbira chaizvo mweya Strelnikova. Mutauro slimming anomiririra chikuru akagadzirwa nyore asi ichibudirira inofamba. Vachakwanisa kutakura vanhu vakasiyana siyana kugwinya. Uyezve, akashandisa uremu uye kurovedza zvikuru kunzwisisa. Vanogona kutanga kuita mushure gadziriro refu. Tanga Kurovedza nezvinhu kufema kurovedza. Vachatora kukubvumira kubudirira nemigumisiro yakanaka nguva dzose uye kugadzirisa mashandiro avo.

Pakutanga akaita "Ladoshki", "epaulettes", "Cat". Zvino vakanga zvishoma nezvishoma akawedzera kuti "Big zvakavamba kuchinja", "kumbundira pamapendekete." Takanyatsoomerera nyore zano - 4 anoita 8 kundosvikira pamwe penguva 3 seconds.

Empirically nekusimba kuti zvikuru zvinobudirira mweya Strelnikova (muviri). Reviews vanhu kugona unyanzvi ichi, vanoti nguva muviri uremu kunobatsira kuti varape zvirwere zvakasiyana-siyana. Inokosha pamusoro unyanzvi ichi - kushandisa abdominal kufema, chipfuva kufema hwakaipa. The diaphragm hazvisi utachiona akasimba zvikuru, kunosimbisa mutsandanyama, uye saka kunonatsiridza ropa riyerere kuti nhengo. Izvi inochenesa vavo muchetura. Uyezve, abdominal kufema kunowedzera bhuku mumapapu. Pashure pemwedzi inoverengeka dzamarudzi muviri, unogona ngazviwedzerwe 0.3 litres.

jimunasitikisi ichi zvaanopa simba zvinotevera pezvakaitwa:

• zvikuru rakagomadzwa ari kutekenyedzwa nzara;
• anovandudza kushanda nemudumbu;
• masero mafuta vari kushingaira paradzanisa;
• It hunosimbisa zvirwere;
• It normalizes tsinga.

Kufema anoratidza Strelnikova: kurovedza vana

Nzira iyi nedzimwe zvakakodzera basa nevana pasi pemakore 3 years. Izvi zviitwa nyore zvinogona kuita uye vachirwara kuyaruka. Vazhinji vanoti kushandisa mukana uyu kuita kunzwisisa mumhuri yavo yose. Pakutanga (wokutanga basa nemwana) zvaizova zvakakwana muviri matatu. Anoita zvinotevera kaviri pazuva - vasati zvemangwanani uye pashure chisvusvuro.

Zvaakanga Inoziva kufema ichi nyore muviri, kana kuita nguva dzose, unogona kubvisa zvirwere zvakasiyana-siyana, izvo kazhinji inokanganisa vana makore makore 3-7. Kazhinji kwaramba - tonsillitis, bronchitis, kakawanda chikosoro.

Saka, kubva chii masangano anokurudzira kutanga zvidzidzo Strelnikova kufema kurovedza? Zviitwa uchitova vanoshamwaridzana - "Ladoshki", "pombi", "epaulettes". Ndiyo nheyo zvakaoma, izvo zvishoma nezvishoma wedzera mamwe dzakaoma okunze. Wakati chamukunda, zvinokwanisika kubata makirasi kuti kurapwa uye kudzivirira zvakakura zvirwere zvakadai bronchitis uye asima. Zviri nani kana pachirongwa chekutanga kuti kuitisa chiremba.

chokundandama kurapwa

Inonyatsobudirira muviri kuti kurapwa chirwere ichi ndiyo "kumbundira pamapendekete" uye "Pump". With vanokakama vana vavo vanopedza zuva hafu. zviitwa izvi zvinhu zvinokosha, asi kune zvakaoma inogona kuwedzerwa uye nevamwe.

Speech varapi vanoti Strelnikova kufema kurovedza (kurovedza vana) Somuenzaniso, "Itirai mapendekete" zvinobatsira kuti chokwadi chokuti pahuro zvinokonzera iri dokeriro kuita pakaunda-sangano. kukambaira makirasi zvinovabatsira kubatanidza mamwe kunyatsotevera. Pashure pemwedzi miviri dzose kurovedza mwana anochinja mweya wake. Hwakadzika, diaphragm uye zvemapapu rinenge muviri, anosimbisa tsandanyama ari nasopharynx. rukova mhepo nekusarangarira kubudikidza dokeriro kana iwe exhale, Ndaikudzungudzirai uye kwiza kuti tsandanyama dzinobudisa inzwi, vanovamanikidza kubatanidza pamwe mataurirwo mazwi.

Kufema Strelnikova (mabasa vana) inofanira vaisanganisa pamwe nemakirasi chiremba wechikadzi achindidzidzisa kutaura. Panyaya iyi, dambudziko kuchaitika nokukurumidza mhinduro.

Reviews vabereki uye nyanzvi

Zvinobatsira unyanzvi ichi kare aenda miganhu yenyika yedu. Kunze, zvakaoma chainzi "Russian nyika jimunasitikisi." Nyanzvi Foreign vanoti iri nyore uye zvakanaka kuti Implementation, chikuru kuverenga - ruzha uye unopinza yaunodya mweya, kunyanya vana uye wokuwedzera uchitamba mutambo eremendi makirasi.

Vabereki vakawanda vanoti munguva nemwaka matenda yokuSpain, apo zvikoro vakawanda kurwara vana vakanga kuroorana nzira iyi neutano hwakanaka. Masayendisiti, pediatricians kunge akanyorwa kuti mushure zvidzidzo yakasiyana nzira iyi kufema muvana dzinosiyana. It anova akapfuma, zvakadzika. Uye sezvo chikazozikamwa, ari saturation ari nhengo uye hurongwa zvinobatsira Activate muviri okisijeni muviri, achisimbisa kutapata. Ndizvo anovandudza mamiriro asima varwere kubatira chikosoro, vanokakama mwana.

Anoramba basa A. N. Strelnikovoy?

Muna September 1989, munyori haana chinopenya muviri kufema. Iye akafa, vachisiya vomunyika yake akasiyana nzira. basa rake, izvo iye wakayeriswa dzakawanda hwake, Alexandra Nikolaevna ikazopiwa ake yakanakisisa uye unyanzvi vadzidzi - M. N. Schetininu. Student fakaroti Director Michael Schetinin akasvika Alexandra Nikolaevna chete dambudziko - akanga arasika izwi rake.

Nokuda kurovedza kufema izwi akadzoka. Uyezve, nasal afemeruke rukaporeswa, yakakundwa Árbol asima. Kubvira ipapo, iye akava muteveri Alexandra Nikolaevna, wake mutevedzeri uye mudzidzi.

Mikhail aiva pedyo ake mudzidzisi kwemakore gumi nemaviri, kusvikira pakufa kwake. Author rakasiyana nzira akamudzidzisa sei kumisa kurwisa iri asthmatic, tingabatsira sei chinoumba, sei kuti kuitisa zvidzidzo nokuda zvikuru kurwara, akangorara sezvo kutaura vanokakama kuti kumeso sezvinobvira kuvandudza kurira muimbi kana mutambi.

Today Mikhail nokushingaira anosimudzira kufema Strelnikova. Shchetinina maekisesaizi (Extensions uye kuwedzererwa) zvave vakabudirira rakatangwa muna muitiro zvoutano masangano. Schetinin akachengetedzwa kunokosha arşive Alexandra Nikolaevna: marekodzi yake pachake, mapikicha, magadzirirwo uye taurai muviri mutsva.

Testimonials

Nhasi zviri kuva akakurumbira chaizvo kufema anoratidza Strelnikova. Mutauro (ratings ngaadarowo) kunogona kuitwa chete tisina contraindications. Mumwe muviri ane nomumwe maitiro. Saka regai tinongoita kutevera kushambadza - zvinogona kuva nengozi utano.

Varwere vakawanda vanorwara Árbol asima, dzinoshuma zvinokosha kuvandudzika avo ezvinhu. Vanoti kuti muviri inspiratory normalize zvose pezvakaitwa inokosha mumuviri. Classes simudza vakasvimha nguva. Zvinogona kumirira asisiri - pane chakanaka mwoyo, chando hachisi chando, kuti kusagadzikana nokupera.

Vakadzi vazhinji, kunyange vaya akanga asiri chinangwa uremu, cherechedza sei ivo vakachinja chimiro chavo - muchiuno vakava mutete, akasimbisa tsandanyama matauriro.