Йоги были правы: правильное дыхание просветляет разум

26.11.2019

2 334 1 minute read

Йоги и буддисты давно заявляют, что медитация и древние практики, связанные с дыханием, такие как пранаяма, укрепляют нашу способность фокусироваться на задачах. Новое исследование, проведенное исследователями Тринити-колледжа в Дублине, впервые объясняет нейрофизиологическую связь между дыханием и вниманием. Дыхательная медитация и йогические практики дыхания имеют массу преимуществ для когнитивных функций, включая повышенную способность фокусироваться, бодриться, получать положительные эмоции, снижать эмоциональную вспыльчивость и многое другое. На сегодняшний день, однако, никакой нейрофизиологической связи между дыханием и функциями мозга не проводилось.

Ученые впервые показали, что дыхание — ключевой элемент практики осознанной медитации — непосредственно влияет на уровни нейромедиатора норадреналина в мозге. Этот химический посланник высвобождается, когда нас что-то заводит, интересует, когда мы упражняемся, фокусируемся или эмоционально возбуждаемся, и помогает мозгу формировать новые связи, словно удобрение. Другими словами, то, как мы дышим, прямо влияет на химию нашего мозга таким образом, что улучшается внимание и общее здоровье мозга.

Исследование показало, что участники эксперимента, которые хорошо сосредоточились на выполнении задачи, требующей большого внимание, лучше синхронизировали режим дыхания и непосредственно внимания, чем те, кто не мог сосредоточиться. То есть кто правильно дышал, тот лучше и внимал. Авторы считают, что методы контроля дыхания можно использовать, чтобы стабилизировать внимание и улучшить состояние мозга.

Майкл Мельничук, кандидат наук Института неврологии Тринити-колледжа и ведущий автор исследования, объяснил так: «Практикующие йоги уже 2500 лет заявляют, что дыхание влияет на ум. В нашем исследовании мы искали нейрофизиологическую связь, которая могла бы объяснить это, за счет измерения дыхания, времени реакции и активности мозга в небольшой области мозга locus coeruleus, где производится норадреналин. Норадреналин — это универсальная система действий мозга. Когда мы в стрессе, норадреналина производится слишком много, и мы не можем сосредоточиться. Когда мы хотим спать, мы производим слишком мало, не можем сосредоточиться. Есть золотая середина норадреналина, при которой наши эмоции, мышление и память будут работать намного четче».

Проще говоря, исследование показало, что внимание напрямую зависит от дыхания. Возможно, сосредоточив внимание на дыхании и регулируя его, вы сможете оптимизировать свой уровень внимания, и наоборот, сосредоточив внимание на своем внимании, можно оптимизировать дыхание и заставить его работать на вас.

Источник

One purpose why the dumbbell bench press is so great for
building muscle is that it allows for a massive range of movement.
However you received’t be succesful of take pleasure in this
profit should you promote yourself quick and don’t decrease the dumbbells far sufficient.
Most people should decrease the dumbbells till they’re simply above their chest.
1– With a dumbbell in each hand, set up for dumbbell bench presses
as traditional. Press the weights together as hard as you can and maintain this inward pressure all through the train.
If performed incorrectly, the bench press can put strain in your shoulders,
notably the rotator cuff muscle tissue. Make positive to maintain your elbows at a 45-
to 60-degree angle to your physique, somewhat than flared out to the perimeters, to attenuate shoulder pressure.
This dumbbell variation mimics close grip bench press, predominantly concentrating on the lateral and medial
heads of triceps, but supplies increased freedom of motion ingrained into dumbbell workout routines.
When it involves optimizing your personal home or
health club setup for energy coaching, having the
proper equipment is crucial. For those who frequently carry out dumbbell
bench presses, a dumbbell holder for bench press is a game-changer.

This accessory not solely enhances convenience but additionally improves security and group.

In this article, we’ll explore the advantages of a
dumbbell bench rack, the totally different types obtainable, and how to decide on the best one on your wants.

That would explain why so many people swear by skull crushers for bettering their bench press power.

As a common rule of thumb, lifting with a bigger vary of motion is best.
A latest study had the individuals doing either full range-of-motion reps or partial
reps for ten weeks. At the tip of these ten weeks, they examined their energy in all ranges of
motion. You will get the perfect range of motion and you will also get the additional benefit of core stability training.

Incorporating dumbbell and barbell bench presses into your routine
ensures thorough activation of the pectoralis major,
selling balanced chest improvement. In addition to
working the chest muscles, the incline bench press closely involves
the anterior deltoids or entrance shoulders.

These muscles help in shoulder flexion, working with the upper chest to lift the arms throughout
most pressing motions.
Now, I need you to push the dumbbells toward the ceiling by
extending your elbows and horizontally adducting your shoulders.
Do this as quick as potential to activate as many fast twitch fibers as possible.

When the dumbbells are extended right above the extent of your chest, the first rep is completed.
Begin the train by lowering the dumbbells towards your chest area.
This is completed by horizontally abducting your shoulders and
flexing your elbows. When the dumbbell is just above the extent of your chest, hold that position for one second earlier than transitioning to the
final step. Based on my expertise, many of you like to do supersets when doing the chest/biceps cut up.

You don’t need the entrance part of your shoulder to rotate forward
as you lower the dumbbells, as this locations additional stress on a vulnerable
a part of your shoulder. Maintain your shoulder blades pulled
back and down on the bench and cease your descent earlier than this rotation occurs.
This exercise not only allows you to work one arm at a time, however it’s going to additionally increase coordination and core
energy. It’s an excellent train for muscular endurance and works nicely when used as
a half of a fat-burning circuit exercise.
A good stretch on the bottom of every rep makes this train more durable and more
productive. Nevertheless, do not bounce out of the bottom of every rep.

That’s a recipe for damage. In all, these 10 variations work to build chest power and muscle as a result of they give the chest the range and
stimulus it wants for positive aspects.
The decline dumbbell press is a chest exercise that targets the lower part of the pectoral muscles.
It’s carried out on a decline bench, which is set at a downward angle (usually
between 15 to 30 degrees). This angle shifts more focus to the lower pecs in comparison with flat
or incline presses. The incline dumbbell bench press is a similar exercise to the
flat bench press, but it emphasizes the higher chest muscle tissue and shoulders a bit more.
The dumbbell bench press is normally a better chest builder than the barbell
bench press.
Moreover, if you drop the weights, this could put different
athletes in peril. After the athlete is seated on the bench, they want to firmly grasp the dumbbells and carry them onto their knees one
at a time. As the athlete lays down, they should «kick» the
dumbbells up above their chest. Stop the downward motion when your chest is stretched or your higher arms are about parallel
to the ground. This helps you handle the pushing movement coming from the chest optimally.

Barbells are nice for the chest as they permit you to lift
essentially the most attainable weight. As with all
flys, hold your arms locked into place with a slight bend and squeeze your pecs to maneuver the dumbbell up quite than just your arms
and decrease down slowly to essentially really feel the stretch.
Also, you ought to use an even greater vary of motion on the concentric
part, and you’ll further improve muscle imbalances and motion patterning.
If you experience pain when going deep into the push up,
restrict your range of motion.

References:

steroid winnie (gitea.questline.coop)

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2 Comments

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gitea.questline.coop:

24.03.2025 в 21:36

One purpose why the dumbbell bench press is so great for
building muscle is that it allows for a massive range of movement.
However you received’t be succesful of take pleasure in this
profit should you promote yourself quick and don’t decrease the dumbbells far sufficient.
Most people should decrease the dumbbells till they’re simply above their chest.
1– With a dumbbell in each hand, set up for dumbbell bench presses
as traditional. Press the weights together as hard as you can and maintain this inward pressure all through the train.
If performed incorrectly, the bench press can put strain in your shoulders,
notably the rotator cuff muscle tissue. Make positive to maintain your elbows at a 45-
to 60-degree angle to your physique, somewhat than flared out to the perimeters, to attenuate shoulder pressure.
This dumbbell variation mimics close grip bench press, predominantly concentrating on the lateral and medial
heads of triceps, but supplies increased freedom of motion ingrained into dumbbell workout routines.
When it involves optimizing your personal home or
health club setup for energy coaching, having the
proper equipment is crucial. For those who frequently carry out dumbbell
bench presses, a dumbbell holder for bench press is a game-changer.

This accessory not solely enhances convenience but additionally improves security and group.

In this article, we’ll explore the advantages of a
dumbbell bench rack, the totally different types obtainable, and how to decide on the best one on your wants.

That would explain why so many people swear by skull crushers for bettering their bench press power.

As a common rule of thumb, lifting with a bigger vary of motion is best.
A latest study had the individuals doing either full range-of-motion reps or partial
reps for ten weeks. At the tip of these ten weeks, they examined their energy in all ranges of
motion. You will get the perfect range of motion and you will also get the additional benefit of core stability training.

Incorporating dumbbell and barbell bench presses into your routine
ensures thorough activation of the pectoralis major,
selling balanced chest improvement. In addition to
working the chest muscles, the incline bench press closely involves
the anterior deltoids or entrance shoulders.

These muscles help in shoulder flexion, working with the upper chest to lift the arms throughout
most pressing motions.
Now, I need you to push the dumbbells toward the ceiling by
extending your elbows and horizontally adducting your shoulders.
Do this as quick as potential to activate as many fast twitch fibers as possible.

When the dumbbells are extended right above the extent of your chest, the first rep is completed.
Begin the train by lowering the dumbbells towards your chest area.
This is completed by horizontally abducting your shoulders and
flexing your elbows. When the dumbbell is just above the extent of your chest, hold that position for one second earlier than transitioning to the
final step. Based on my expertise, many of you like to do supersets when doing the chest/biceps cut up.

You don’t need the entrance part of your shoulder to rotate forward
as you lower the dumbbells, as this locations additional stress on a vulnerable
a part of your shoulder. Maintain your shoulder blades pulled
back and down on the bench and cease your descent earlier than this rotation occurs.
This exercise not only allows you to work one arm at a time, however it’s going to additionally increase coordination and core
energy. It’s an excellent train for muscular endurance and works nicely when used as
a half of a fat-burning circuit exercise.
A good stretch on the bottom of every rep makes this train more durable and more
productive. Nevertheless, do not bounce out of the bottom of every rep.

That’s a recipe for damage. In all, these 10 variations work to build chest power and muscle as a result of they give the chest the range and
stimulus it wants for positive aspects.
The decline dumbbell press is a chest exercise that targets the lower part of the pectoral muscles.
It’s carried out on a decline bench, which is set at a downward angle (usually
between 15 to 30 degrees). This angle shifts more focus to the lower pecs in comparison with flat
or incline presses. The incline dumbbell bench press is a similar exercise to the
flat bench press, but it emphasizes the higher chest muscle tissue and shoulders a bit more.
The dumbbell bench press is normally a better chest builder than the barbell
bench press.
Moreover, if you drop the weights, this could put different
athletes in peril. After the athlete is seated on the bench, they want to firmly grasp the dumbbells and carry them onto their knees one
at a time. As the athlete lays down, they should «kick» the
dumbbells up above their chest. Stop the downward motion when your chest is stretched or your higher arms are about parallel
to the ground. This helps you handle the pushing movement coming from the chest optimally.

Barbells are nice for the chest as they permit you to lift
essentially the most attainable weight. As with all
flys, hold your arms locked into place with a slight bend and squeeze your pecs to maneuver the dumbbell up quite than just your arms
and decrease down slowly to essentially really feel the stretch.
Also, you ought to use an even greater vary of motion on the concentric
part, and you’ll further improve muscle imbalances and motion patterning.
If you experience pain when going deep into the push up,
restrict your range of motion.

References:

steroid winnie (gitea.questline.coop)

Ответить