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NAFASKASHI

Dar tabiat hamai mavjudot nafas mekashand. Dar badani inson zakhirakhoi oksigen mavjud nest, baroi hamin vay be havo zindagi karda nametavonad.

Hangomi nafaskashi ba badani inson oksigen dokhil meshavad. Hangomi nafasbarori az on gazi karbon berun meshavad.

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Mashgul shudan bo mashqhoi jismoni va varzish faoliyati shushro khub gardoni- da, badanro obutob medihad, inson ba bemorihoi shamolkhuri kamtar duchor meshavad.

Hangomi dasthoro ba du taraf kushodan, ba bolo bardoshtan, khamu rost shudan, khestan va gayra nafasro ba darun kashidan lozim ast. Hangomi dasthoro furovardan, kham shudan, nishastan nafasro barovardan lozim ast (rasmi 8).

Nafasro ba vositai bini kashidan lozim ast. Hangomi mashqhoi jismoni (sakht davidan, bardoshtani vazniniho) nafasba vositai dahon barovarda meshavad.

 

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Rasmi 8

Yogaho ba nafaskashi diqqati makhsus medihand. Onho chunin meshumorand, ki nafaskashii durust hazmi khurok, faoliyati dil, maynai cap, sistemai asabro khub megardonad.

Hub ba roh mondani nafaskashi manoi onro dorad, ki inson khudro idora karda metavonad. Nafasbarorii ohista-ohista insonro ba orom shudan vodor menamoyad.

Pesh az har yak mashq nafasatonro purra barored!

Hamai harakathoro ozod, mavzun, be vaznini ijro kuned!

Mashqhoro 5-6 marotiba takror kuned!

  1. Nafaskashii poyoni yo bo shikam nafas kashidan. Nishasta yo rost istoda kafi dastonatonro ba boloi shikamaton guzored. Bo vositai bini nafas gired. Dar in vaqt shikamatonro ohista-ohista barovardan gired. Sipas, ohista-ohista bo vositai bini nafasro barovarda, shikamatonro ba darun kashed (rasmi 9).

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  1. Nafasgirii miyona yo qafasisinagi. Kafi dasthoyatonro az pahluho ba boloi qaburgaho guzored. Ohista-ohista nafas girifta qafasi sinaro kushoed. Sipas, ohista-ohista nafasro barovarda, qaburgahoro zich kuned.
  2. Nafaskashii boloi yo khud chanbari. Angushtoni dast dar boloi chanbarho, kafi dast rost nigoh doshta meshavad.

Ohista-ohista nafas gired, bozuvonatonro ba du taraf kushoed. Nafasro barored, bozuvonro ba pesh jam kuned.

  1. Nafaskashii purra.
  2. Dasti chapatonro ba boloi shikam guzored, dasti rostro ba boloi qaburgaho. Ohista-ohista nafas gired va shikamatonro barored. Nafaskashiro davom doda, qaburgahoro rost kuned va qafasi sinaro kushoed. Nafaskashiro ba okhir rasonida, kitfhoro ba bolo bardored. Sipas, ohista-ohista nafasatonro barored. SHikamatonro ohista- ohista ba darun kashed, qafasi sinaro tang kuned, chanbarho va kitfona- tonro farokh nigoh dored.

Baroi on ki nafaskashi khub va bomeyor boshad, tankho mustahkam namudani mushakhoi kompleksi sadobarori va nafaskashi kifoya ast. Baroi in mashqi oditarin khizmat mekunad – avval ohista-ohista, sipas, teztar khondani yagon sheri kudakona. SHart hamin ast, ki chor misrai sher boyad bo yak nafas giriftan khonda shavad.

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