Kuchita masewera olimbitsa thupi kumagwiritsidwa ntchito, ngati palibe zopweteka, makamaka kuwonjezeka kwawo pansi pa katundu. N'zotheka kuti zochitika zochepa zochepa zidzamva zosasangalatsa, koma potsirizira pake zidzatha. Pambuyo masiku awiri a maphunziro, minofu ya kumbuyo idzagwiritsidwa ntchito pa zochitikazo, ndipo sidzadwala. Komabe, ndi bwino kusiyanitsa pakati pa ululu ndi zopweteka zovuta, zomwe zimavuta kulekerera.
Thandizo la thupi la thanzi labwino:
- Mphepete mwa msana.
Zochitikazi zimatha kubwezeretsanso kupweteka kwa mitsempha ya pakhosi, komanso kuonetsetsa kuti mavittiwa amayenda bwino kwambiri pambaliyi.
Chitani nambala 1. Malo oyambira - atakhala pa mpando, manja pamtengo. Yambani kutembenuzira mutu wanu poyamba, ndiye pomwepo mpaka itayima. Bwerezani kutembenuka katatu kumbali zonsezo.
Chitani nambala 2. Malo oyambira ndi ofanana ndi zochitika zoyamba. Lembetsani chingwe chanu pansi, ndikuyesera kukhudza chifuwa, kenako tsitsani mutu wanu. Bwerezani zochitikazo katatu.
Chitani nambala 3. Malo omwewo oyambirira, atakhala pa mpando. Pendeketsani mutu wanu, ndikukoka chikho chanu. Bwerezani zochitikazo katatu. Ntchitoyi ikulimbikitsidwa kuti ipangidwe kangapo patsiku, ndizotheka panthawi yopuma pantchito.
- Thoracic msana.
Zovuta zochita zimenezi zimathandiza matenda aakulu komanso ovuta. Cholinga cha zochitikazo ndi kupereka mphamvu ya kudzoza kwakukulu, komanso kusintha kopanda kupweteka kwa gawo ili la msana. Chinthu chachikulu mwazochitazi ndikumvetsera zowawa.
Chitani nambala 1. Malo oyambira - atakhala pa mpando, manja - kumbuyo kwa mutu. Onetsetsani kuti mmunsi kumapeto kwa mpando ukugwire msana wanu. Pamene chovalacho chiyenera kugoba chifuwa, makamaka, pomwe msana umakhudza kumbuyo kwa mpando. Pamene mukugwedezeka, mukuyenera kubwereza, ndi kubwerera kumbuyo kutsogolo - kutuluka. Pochita masewera olimbitsa thupi, mumamva kupumula kwa kupuma. Kusokoneza kwathunthu ndi malo otsetsereka ayenera kubwerezedwa katatu.
Chitani nambala 2. Malo oyambira ali kumbuyo, akugona. Ndikofunika kubisa pamtunda wapansi ndi phokoso pansi pa kumbuyo, m'dera la thoracic. Chogudubuzacho chiyenera kukhala ndi mamita pafupifupi masentimita 10, khalani wolimba ndi okhwima. Mungagwiritse ntchito pinipi yophimba, atakulungidwa mu zigawo zingapo ndi thaulo. Muyenera kuika manja anu pamutu panu, kupukusa pansi pamsana panu, kuguguda, ndikukweza thunthu lapamwamba. Kuti mupange maofesi onse a msana, muyenera kupititsa patsogolo kanyumba kumbuyo. Ndi kutaya, kutsekemera kumapangidwa, ndi kutulutsa mpweya - kutuluka. Ntchitoyi imabwerezedwa katatu.
Chitani nambala 3. Ntchitoyi ikhoza kuchitika pamene akunama kapena atakhala. Gawo la pansi la chifuwa liyenera kuzungulira ndi thaulo, ndipo zitsime zotayika ziyenera kutengedwa. Tenga inhalation kwambiri, ndipo kutulutsa mpweya kumatulutsa mphamvu, motero kumayambitsa kutuluka kwakukulu. Pa kudzoza kwotsatira, tulutsani chopukutira thaulo. Kubwereza zochitikazo ndizofunika kuchita kasanu kapena kawiri, malinga ndi mkhalidwe wa thanzi.
Kuchita masewera olimbitsa thupi 4. Chitani ntchitoyi pa malo otetezeka pamalo oima. Miyendo iyenera kukhala yaying'ono, ndipo manja pamwamba pa mutu, pomwe dzanja lamanzere likugwira dzanja lamanja. Wotsalira, monga momwe mungathere, kumanzere, ndipo gwiritsani dzanja lanu lamanja. Pambuyo kusintha malo a manja ndikudalira kumbali inayo ndi mavuto a kumanzere. Pewani zochitikazo ziyenera kuchitidwa katatu mu mbali iliyonse.
- Lumbar msana.
Zochita zolimbitsa thupi ngati izi ndizoyenera kudwala matenda a lumbar ndi sacral msana. Zochita izi zidzakuthandizira kulimbitsa msana ndikupanga maphunziro a minofu.
Chitani nambala 1. Malo oyambira ali kumbuyo, kunama, manja pamtengo, miyendo yaying'ono. Minofu ya m'mimba momwe mungathere, ndipo patatha masekondi angapo, sungani popanda kupuma. Ntchitoyi imabwerezedwa kawiri.
Chitani nambala 2. Malo oyambira ali kumbuyo, atagona pansi, miyendo ikupitirira patsogolo, ndipo mikono ili pambali pa thunthu. Kwezani pamwamba pa thunthu, pamene mukuyendetsa mapazi pansi. Konzani malo okwera kwa masekondi 10. Kenaka pang'onopang'ono tengani malo oyambira, mupumule kwa masekondi asanu, ndipo kachiwiri, yesani kachiwiri. Ntchitoyi imabwerezedwa katatu.
Chitani nambala 3. Malo oyambira - atagona pansi, miyendo yaying'ono. Dzanja lamanja likupitirira kutsogolo kotero kuti burashi ili pa bondo lakumanzere. Lembani mwendo wakumanzere, wotsamira pa icho ndi dzanja lamanja, kusiyana ndi momwe ungapewere kuyandikira kwa nkhopeyo. Sungani malowa kwa masekondi 10, kenako musinthe manja ndi mwendo ndikuchita chimodzimodzi. Bwerezani zochitikazo - kasanu pa mwendo uliwonse. Pakati pa zochitikazo mpaka mphindi 10.
Zochita zomaliza.
- Chin amagwira mozungulira, ndipo tembenuzirani mutu wanu kumanja, pambuyo-kumanzere. Pamwamba paima, gwirani malowa kwa masekondi asanu.
- Pewani chingwe ku khosi, mutembenuzire mutu kumanzere, ndiye kumanja. Pakadutsa mutu waukulu, gwirani malo kwa masekondi khumi.
- Ponyani mutu wanu, yesani kukhudza khutu lakumanja la phewa lakumanja, ndiyeno musinthe mbali. Kuchedwa kuchepa ndi masekondi khumi.
Maphunziro abwino kuti athetse mavuto otsala ayenera kukhala chizoloŵezi. Matenda osatha amachepetsedwa, ndipo ndi mitundu yovuta ya matenda, ululu umapita msanga, koma ndi maphunziro a tsiku ndi tsiku.