Monga lamulo, aliyense wa ife tsiku ndi tsiku amakhala ndi nkhawa, zifukwa zomwe zingakhale zosiyana kwambiri: mantha pa ntchito, osati zonse zimayenda bwino pamoyo wanu, mavuto ndi abwenzi, ndi zina zotero. Kawirikawiri, ambiri a ife osatonthozedwa, ngakhale kwa mphindi zingapo, sangathe kugona ndi kugwa. Chifukwa cha izi, ndi kofunikira kuti tipeze njira zina zomwe zingatuluke m'dziko lino. Masewera olimbitsa thupi, omwe mungathetsere malingaliro anu - zomwe mukufunikira!
Choncho, ngati mwakhumudwa kwambiri, timakulimbikitsani kuti muzichita kawiri kapena katatu pamlungu madzulo a masewero olimbitsa thupi. Malingana ndi njira zakale za yoga, zidzakuthandizani mu mphindi 20 zokha kuti muthe kusokonezeka kwa minofu, kubweretsani malingaliro anu mwathunthu ndikugona tulo.
Tiyenera kudziŵa kuti zochitika zonse zomwe zili m'munsizi ziyenera kuchitika pakakhala pa bedi kapena pamalo a sofa ndikumveka phokoso la nyimbo zosangalatsa (chifukwa cha izi zimveka phokoso, mbalame zikuimba, zinyama za nkhalango kapena mafunde a m'nyanja). Tiyenera kukumbukira kuti zovuta izi ziyenera kuchitika pansi pa "kutsogolera" za malingaliro anu ndi malingaliro anu. Sikofunikira pa nthawi ya zozizwitsa kudzaza malingaliro anu ndi malingaliro olakwika kapena awiri okhudzidwa!
Kuchita 1
Onetsetsani kugona kumbuyo kwanu (mwa njira, kugwiritsira ntchito mapilo sikuletsedwa!), Yang'anani maso anu, tambani manja ndi manja molunjika kuti akhale pambali pa thupi ndi maminiti angapo ngati mofanana ndi kupuma kwambiri. Mwa njira, pa mphindi ino, nkofunikira kuti tipereke chinachake chomwe chimatipangitsa ife kukhala ndi maganizo abwino komanso abwino. Timalankhula kudzera m'mphuno, timatulutsa pakamwa. Pambuyo pake: inhalation kudzera pakamwa, ndi kutuluka - mphuno!
Zochita 2
Timapitirizabe kupuma mofanana, koma pang'onopang'ono, komabe timafunikira kupanikiza dzanja lamanzere, kupanga kupiringa, kuyesa mkono wonse wowongoka ndi malingaliro kuwerengera asanu ndi awiri. Pambuyo pake, choncho mkwati mwachangu, timatsitsimula dzanja ndikubwerera kumalo athu oyambirira. Ntchitoyi ikulimbikitsidwa kuti ichitike kawiri pa manja onse!
Kuchita masewera olimbitsa thupi 3
Tsopano ife timatenga phazi lathu lakumanzere ndi kulikoka ilo kwa ifeeni. Pa nthawi imodzimodziyo, munthu sayenera kuiwala kugwiritsa ntchito minofu ya ana a ng'ombe ndi mabowo mwachindunji. Apanso, malingaliro ayenera kuwerengera mpaka nthawi. Ntchitoyi iyenera kubwerezedwa kwa miyendo iwiri.
Kuchita masewera olimbitsa thupi 4
Tiyenera kugwiritsa ntchito minofu ya m'mimba, kuwasokoneza. Kuti titsimikize izi, tiyenera kukweza mapepala athu mwachidziwitso kwa chiwerengero chokondedwa kale "zisanu ndi ziwiri"! Zochita zoterezi ziyenera kubwerezedwa katatu.
Kuchita masewera olimbitsa thupi 5
Tiyenera kuŵerama, kenako tiyimitse mapewa athu ndikuwang'amba pa bedi. Kuti ntchitoyi ichite bwino kwambiri, m'pofunika kulingalira, panthawi yomwe tikukweza mapewa athu, kuti tikukwera tokha pamwamba. Avot tsopano phindu la asanu ndi atatu, timasuka kwathunthu ndikubwerera kumalo ake oyambirira. Ndikofunika kubwereza masewerowa katatu.
Kuchita masewera olimbitsa thupi 6
Tiyenera kuyimitsa mitsempha ya khosi mwamphamvu kwambiri ndikuwonetsa mutu wathu panthawiyi. Pambuyo pake, pa ndalama zisanu ndi zitatu, tifunika kubwerera kuzidzidzidzi. Bwerezani ntchitoyi ikulimbikitsidwa katatu.
Kuchita masewera olimbitsa thupi 7
Timadutsa kumaso a nkhope. Timakwezera nsidze ndi momwe tingakhalire ndi mphamvu zolimba pamphumi. Pambuyo pa masekondi asanu ndi awiri muzimasuka. Tsopano tiyenera kutseka maso athu ndi mphamvu zathu zonse, ndipo patatha masekondi asanu ndi awiri kubwerera ku malo oyamba. Ife tikufalikira milomo yathu. Kuchita izi ndikofunikira kuti milomo yathu ikhale yolimba kwambiri. Pa nthawi yomweyi, muyenera kuyesetsa kumwetulira. Pambuyo maminiti asanu ndi awiri mukhoza kumasuka. Apanso kupuma mokhazikika mofanana.
Zikakhala kuti zovuta zonsezi zikuchitidwa molondola, mukhoza kumverera bwino. Ndipo pang'onopang'ono mukhoza kudzidzimutsa mofatsa komanso osasamala. Kotero, musakhale aulesi kwambiri kuti mupereke nthawi yaying'ono kwambiri pa izi ndi zovuta izi, ndipo maganizo anu adzakhala okhazikika ndi osagonjetsedwa ndi zovuta!