Lolani kugona
Khalani ndi chizolowezi choyembekezera zosangalatsa mukangogona. Kugona ndizosangalatsa. Kugona ndi thanzi. Koma musayese kugona mwamsanga, chifukwa izi zimayambitsa zosiyana. Ndibwino kugona pansi mwamtendere ndikuyamba kupuma ndi kupuma mokwanira, ndikupitirizabe kupuma mwamphamvu. Zochita zofewa zidzakuthandizani, kuchotsani malingaliro osafunikira ndipo mudzagona mosavuta. Nthawi zina thupi limagwirizana ndi maginito a dziko lapansi ndi chifukwa cha kusowa tulo, choncho zimalimbikitsa kugona mutu kumpoto, ndi mapazi kumwera.
Ndibwino kumwa madzi ozizira asanagone.
Zochita pambuyo atadzuka
Musanayambe kugona, kugona kumbuyo kwanu, pangani kusuntha ndi phazi lanu lakumanzere (chidendene chamtsogolo), ndiye chitani. Chitani kayendedwe kamodzi ndi phazi lanu lakumanja ndipo, potsiriza, ndi awiri pamodzi. Kupsinjika ndi kumasula miyendo yanu kufunika kasanu kapena kawiri. Zochita izi zimayimika kufalikira kwa magazi, kumachepetsa ululu m'munsi kumbuyo.
Zochita zosavuta kwambiri - mlatho umagwiritsidwa ntchito motere: wagona pamsana pako, wagwada ndi kukokera zidendene pamadako. Tengani mpweya wolimba, yang'anani maso anu, ndikupumula zidendene ndikugwedeza pamabedi, kwezani mapewa anu ndi kumbuyo, gwirani mpweya wanu kwa nthawi yaitali, kambirani msana wanu molimba momwe mungathere. Ndi kutuluka pang'onopang'ono, pewani msana wanu. Bwerezani 3-4 nthawi. Ngati muli ndi zofooka mmbuyo, onetsetsani kuti mukuchita masewerowa, komanso zimalimbikitsa kwambiri kuchotsa mpweya.
Tulukani pa bedi ndipo khalani pa khonde pansi. Kwezani mawondo anu ndi kuwagwira ndi manja anu. Tsanzirani kayendetsedwe ka mpando wokhotakhota, kubwerera mmbuyo ndi mtsogolo maulendo 5-10 popanda kuima.
Ntchitoyi ndi yabwino osati kuyamba tsikulo, komanso ndibwino kuti musanagone. Ali ndi zotsatira zambiri zochiritsira, zothandizira ndi matenda a ubongo, zimalimbikitsa kugona tulo bwino.
Khalani pansi pazitsulo zanu kapena kudutsa miyendo yanu, yang'anani maso anu, sungani msana wanu molunjika. Ponyani mutu wanu mopitirirabe ndi kumbuyo, kumanja ndi kumanzere. Tembenuzani mutu wanu kumanja ndi kumanzere. Tembenuzani mutu ndi momwemo. Kuchita masewera olimbitsa thupi kumachitika nthawi 4 mpaka 6. Malizitsani masewerowa poyendetsa nsana ndi khosi lanu ndi manja anu. Kuchita masewera olimbitsa thupi kumapindulitsa kwambiri dongosolo la manjenje.
Imani mwakachetechete, gwedezani mwendo wakumanzere, muthamangire mwamsanga chitende chake kumanzere. N'chimodzimodzinso ndi phazi lamanja. Chitani mosiyana ndi mapazi onse kuyambira 10 mpaka 25 nthawi. Kupita patsogolo sikutaya. Kuchita masewera olimbitsa thupi kumachititsa minofu ya miyendo.
Malo oyambira ndi ofanana. Kwezani zala zakumwa zazing'ono, mozama momwe zingathere ndikupita pansi kuti zidendene zisakhudze pansi pang'ono. Pangani nthawi 10-25. Mitundu ya miyendo imakula. Amakhazikitsa bata la thupi lonse, amalimbikitsa kukula.
Imani mwamphamvu, phazi limodzi pagawo limodzi. Panthawi imodzimodzi ndi kuusa moyo, kwezani manja anu kudutsa pamwamba ndi manja anu. Gwiritsani mpweya wanu ndipo pang'onopang'ono mupunthira thupi lanu lonse. Yesani kuyika manja anu pansi. Zobaya sizikugwada. Mu malo amenewa, pitirizani kutuluka pang'onopang'ono kupyola mphuno ndikugwiranso mpweya wanu malinga ndi momwe mungathere. Ndiye, palimodzi ndi kudzoza, kwezani manja anu, mutu ndi thunthu mmwamba. Musang'ambe chidendene pansi pamene mukufuna. Onetsetsani kuti mutu uli pakati pa manja anu panthawiyi. Yesetsani katatu katatu. Mwinanso simungapite nthawi yomweyo, musataye mtima. Kuchita masewera olimbitsa thupi kumathandiza kwambiri kwa omwe akudwala matenda osiyanasiyana a m'munsi kumbuyo, kumathandiza kuchepetsa mafuta.
Chisamaliro cha pakamwa
M'mawa, muyenera kuyeretsa mano anu. Sungani mano anu mu 2-3 mphindi osachepera. Kenaka musambitse burashiyo bwinobwino ndi sopo. Muzu wa lilime nthawi zambiri umadzaza ndi epithelium yotaya, kotero m'mawa tsambani pakamwa panu ndi madzi amphamvu kuchokera ku osamba.
Minofu ya lilime, ngati yonse, imayenera kulimbikitsidwa. Pachifukwa ichi, kuchita masewera olimbitsa thupi "chilankhulo" akuchitidwa. Khala phee mwakachetechete ndi mopepuka, ukugudubuza lilime ndi nsana, sungani nsonga ya lilime pamphuno. Kenaka muthamangitse mutu ndi kumatulutsa lilime lonse momwe mungathere, yesani kukhudza chifuwa chawo. Kenaka yendetsani lilime kachiwiri kuti likanikize nsonga yake, ikanike kumbuyo kumwamba. Bweretsani maulendo 10-12. "Kutseka kwa lilime" kumapangitsa kuti minofu, khosi ndi khosi zizikhala bwino kwambiri, kumvetsera kumatulutsa, kupuma kwachangu kumawonjezeka, kupweteka kwa mmero, kupweteka kwa matumbo kumachiritsidwa.
Kusamala Kwamazi
Ganizirani pa nsonga ya mphuno, penyani kwa mphindi 1-2, ndipo yang'anani maso anu. Bwerezani kangapo. Mutu sayenera kuchepetsedwa.
Ganizirani diso pa danga pakati pa nsidze, penyani kwa mphindi 1-2, ndipo yang'anani maso anu kuti muzisangalala. Pazochita zolimbitsa thupi, musakweze mutu.
Gwiritsani mutu wake molunjika ndikuyang'ana pamalo oyenera kwambiri, kenako pita, penyani kwa mphindi 1-2.
Pambuyo pa zochitikazi, yang'anani maso anu pa nthawi yopuma yaitali. Machitidwe anaiwa amachititsa pafupifupi maulendo atatu. Adzachotsa zofooka za minofu ya maso, kusintha masomphenya.
Zimathandiza kuti maso ayang'ane dzuwa ndi mwezi. Dzuŵa mumatha kuona dzuwa litalowa kapena kutuluka. Pambuyo pochita minofu, mumatha 3-4 nthawi, mutenge madzi pang'ono ozizira pachikhatho chanu, ndikuponyera mumaso anu otseguka.
Kusisita kwa diso kumachitidwa motere. Khalani bwino pa tebulo, ikani zitsulo zanu pa chinthu chofewa. Tsekani maso anu ndi kuwaphimba ndi manja anu, ikani zala zanu pamphumi panu. Kodi kuthamanga kwapang'onopang'ono, kupweteka, kugwedezeka kokha ndi manja anu, ndipo zala zanu zimakhala pamphumi panu nthawi zonse.
Kuchulukitsa kwa maminiti 1-2, kumakhala kochepetsetsa, kumachepetsa kufooka kwa maso ndi mitsempha.
Kutsekemera ndi vuto lachisokonezo
Gwirani pamphepete mwa mgwalangwa pamtunda, kapena kumanikitsani wodwalayo kuti adzalumphire pa mipira kapena miyala yonse.
Kuchita masewera olimbitsa thupi ndi radiculitis, osteochondrosis wa lumbar dera.
Ikuchitika mu magawo awiri:
1 siteji. Imayimirira pazinayi zonse, yambani ndikugunda nsana 50 - 100.
2 siteji. Kuima pazitsulo zinayi, ikani pepala m'mphuno mwa njira yoyamba, kenako ina. Pali makhalidwe omwe amawongolera mmalo mwake.
Kuchita masewera olimbitsa thupi ndi radiculitis, osteochondrosis mu thoracic dera la msana
Ndikumva ululu kumtunda wamtundu wa msana, pachikeni pamtanda, pumulani, kenaka mutuluke ndi mutu wakuthwa. Mwinamwake mudzamva phokoso ndikumva kupweteka kwa ululu. Chifukwa cha kupweteka pakati pa thoracic ndi m'munsi-thoracic madera, tengani dumbbell yolemera pafupifupi 5 makilogalamu. Pambukira kumbuyo kwako ndi kumbuyo kwa mpando. Malo odwala ayenera kupumula kumbuyo kwa mpando, manja ndi zitsulo zam'mimba pamalo okwera. Pogwiritsa ntchito dumbbell, pangani gulu lokulitsa lakuthwa m'dera lamtundu wa msana.
Kuchita masewera olimbitsa thupi osteochondrosis
Chogwira ntchito kwambiri ndizochita, kutsanzira kuyenda kwa mutu "Chinese bolvanchika." Pumphunzi, pendetsani mutu kumbali imodzi, kenaka gwiritsani mpweya wambiri, yongolani mutu pa kudzoza, pamene mpweya umathamangira mutu kumbali ina. Gwiritsani mpweya wanu, ndi zina zothamanga.
Ikani manja anu kumbuyo kwa mutu wanu, zala zanu zikulumikizidwa. Pangani mpweya wabwino ndikuweramitsa mutu wanu, ndikuthandizani manja anu pang'ono. Gwiritsani mpweya wanu utali wonse. Yambani mutu wanu, pumani. Kuthamanga nthawi 5-10.