Mfundo yochepa ya kuchepetsa kuchepa kwa gawo lofunika la thupi.
Chilichonse chimakhala chosavuta: pamene kutaya thupi, kuchuluka kwa chiwerengerocho kumachepa, ndipo, panthawi yomweyi, kuchita masewera apadera kuti athetse ziwalo zofunikira za thupi, tidzakwaniritsa chofunikacho. Koma zoona zake zonse zimakhala zovuta kwambiri: makamaka pokhudzana ndi kuchepa kwa miyendo, momwe machitidwe onse amachulukitsa kuchuluka kwa minofu yomwe si nthawi zonse yokongola kwa miyendo ya mkazi.
Tidzasankha zochitika zapadera za miyendo yochepa. Taganizirani njirayi "Bodyflex", kuphatikizapo masewera olimbitsa thupi ndi kupuma kwapadera, komwe kuwonjezeka kwa mpweya wotuluka mpweya kumapangitsa kuti mafuta aziwotchera m'malo am'mimba.
"Bodyflex" ndi njira yopuma kupuma.
- Imirirani, yongolani, yikani mapazi anu ku mapewa anu, kuweramitsa, kudalira manja anu pa miyendo yanu, kuwerama pang'ono pamadzulo;
- Pansipumira mpweya (kutulutsa mphepo);
- Kuwombera mwamphamvu ndi mphuno, kudzaza mapapo;
- Gwiritsani ntchito diaphragm, exhale kudzera pakamwa kwambiri, sonorous;
- Kusunga mpweya wake, kwa masekondi 8-10. , kutikita minofu, kubisa m'mimba (pansi pa nthiti ndi m'mimba mwako) ndikuyamba kuchita zolimbitsa thupi. Musachedwe, poyamba phunzirani kupuma bwino, ndiyeno muzichita masewera olimbitsa thupi;
- Pezani mimba yanu ya m'mimba ndikupuma kwambiri.
Kutambasula miyendo - masewero olimbitsa thupi "Bodyflex".
Zochita zonse ziyenera kuchitidwa m'mawa kwambiri, musanadye, kwa nthawi ya maminiti khumi mpaka khumi ndi asanu.
Choyamba, iwe umangophunzira kuphunzira kupuma, ndipo pokhapokha mutatha kuwonjezera masewera olimbitsa thupi. Ndibwino kuti muyese kuchuluka kwa chiuno musanayambe zovuta za Bodyflex, ziyenera kuchitika mlungu uliwonse.
Chifukwa cha machitidwe otambasula, mawu a minofu akuwonjezeka, motero, mphukira ya miyendo yaikazi imapangidwa.
Kutambasula kwa mkati mkati mwa phazi.
Mothandizidwa ndi mafuta omwe amawotchera amawotchedwa kumalo a mkati mwa ntchafu ndi miyendo yochepa:
- Ndikofunika kukhala pansi ndi miyendo yochuluka kwambiri yofalitsidwa;
- Ponyani makosi anu paokha (musang'ambe zidendene kuchokera pansi), awatsogolereni kumbali (izi ziwonjezera zotsatira zotambasula);
- Kudalira kumbuyo kwanu ndi manja anu, kuchita masewera olimbitsa thupi, ndiye, kupukusa mutu wanu, kugwira mpweya wanu, kukopa mimba yanu;
- Kodi nkhani zisanu ndi zitatu: tambasulani mikono yanu patsogolo, khalani pansi, khalani pansi pa manja owongoka; Kupereka (musadule zala zanu pansi, yesani kugwada), pang'onopang'ono muweramire pansi (kutambasula mkati mwa miyendo); zochitika zonse ndizowonongeka ndi zosalala;
- Tengani malo oyambirira (manja kumbuyo) ndi kubwereza zochitikazo katatu kokha.
Kutambasula kwa minofu ya mbali zakunja za miyendo.
Mothandizidwa ndi zochitikazi, minofu ya kunja kwa ntchafu imachotsedwa, ndipo mafuta omwe ali m'derali amatenthedwa. Mothandizidwa ndi ntchitoyi kuti mukhale wolemera, chiuno chidzakhala chochepa kwambiri, chotsitsa, chomwe chili chofunikira kwa ogwira ntchito ku ofesi.
Kotero:
- Pezani malo okhala, miyendo pamadzulo atadutsa (bondo lakumanja kuchokera pansi); ndi dzanja lake lamanja, gwirani bondo lake lakumanzere, pita kumbuyo kwake kumbuyo kwake;
- Chitani masewera olimbitsa thupi, gwiritsani mpweya wanu, kukoka mimba;
- Khalani kumbali yakumanja, yomwe ili kumbuyo kwanu, ndi dzanja lina, kwezani bondo lakumanzere mmwamba ndikudzipangira nokha, ndikugwada m'chiuno momwe mungathere kumanzere; pamene mukuchita, mudzamva kutambasula kwa minofu ndi kumtunda kwa ntchafu, kuti mukhazikike ma akaunti 8 mpaka khumi;
- Exhale ndi kuyamba malo oyambira.
- Yesetsani kuchita mobwerezabwereza katatu, mwendo wakumanzere kumanzere.
- Bwerezerani masewerawa katatu ndi phazi lamanja pomwe mutembenukira kumbali.
Kutambasula kumbuyo kwa phazi.
Zochita izi zimapangitsa minofu ya mitsempha, kumbuyo kwa miyendo, kumbuyo kwa ntchafu ndi zikopa zimachotsa mafuta:
- Kugona kumbuyo kwanu, kwezani miyendo yanu mmwamba, popanda kugwadama, kukoketsani mmwamba masokosi (nokha);
- Atakwera pamwamba, afotokoze mbali yakumtunda ya ng'ombe ndi miyendo yonse;
- Kupanikizika (mutu ndi kumbuyo, osabwera, pansi), sungani mpweya wanu, kukokera mimba;
- Mosamala, popanda kudula mutu ndi matako kuchokera pansi, kwezani manja anu pamutu (osapindika mawondo); Zowonongeka pa malo awa mu nkhani zisanu ndi zitatu;
- Exhale ndi kubwerera ku malo oyamba (mikono kuzungulira ana, masokosi nokha);
- Bwerezani zochitika katatu.
"Bodyflex" ndi zovuta kwa akazi, ngati popanda kupangidwa kwa minofu imalimbikitsa mafuta kuyaka. Ndizothandiza kwambiri kulemera kwa miyendo.