Tsiku la Chikwati Sikutengeka Kokha
Kukonzekera ukwati ndi nkhawa yaikulu yomwe ingabweretse mavuto osiyanasiyana, mwachitsanzo, kupanikizika ndi kusowa tulo. Pachifukwa ichi, kupuma ndi kuthetsa kutopa kumathandizanso kutikita minofu. Ndipotu, panthawi ya chisangalalo chochuluka cha thupi komanso thupi lathu limayambitsa mavuto. Mosiyana ndi zimenezi, minofu yosasinthasintha imapangitsa kuti mtima ukhale wosangalatsa, zomwe zimabweretsa kuchotsa mantha. Choncho, musangalale misala, mosiyana ndi yowonjezera, iyenera kukhala ndi kayendedwe kosalala ndi kofewa - kuyamwa ndi kusakaniza. Choyamba, ndi bwino kugwira masiteji, chifukwa pali mfundo zambiri zogwira ntchito pamapazi. Tengani manja anu zala zala zazing'ono ndi mapepala a mapazi anu ndi kuwakankha. Kutupa koteroko kuyenera kuchitidwa ndi zala zazikulu zala zachindunji, kukanikiza molimba, ndikuchita kayendedwe kazing'ono kakang'ono. Yambani kuchokera kumbali ya zala zanu ndipo pang'onopang'ono musunthere chitende. Kenaka bweretsani kayendetsedwe kake, koma nthawi ino musunthike kuchoka pamakoko kupita ku zala. Musaiwale kuti misala iliyonse ikhale yosiyana, ikukoka. Pachifukwa ichi, sungani msomali pa msomali wa aliyense wa iwo ndikuwamasula mwamphamvu. Kutsekemera pamsana kudzathandizanso kuti mukhale osangalala, monga momwe zilili m'dera lino lomwe nthawi zambiri timamva kupanikizika m'maganizo ndi kutopa. Ikani zolemba zazingwe pambali pa khosi ndikukankhira mwamphamvu 3-4 nthawi. Kenaka ikani zala zazing'ono kumbuyo kwa khosi kuti chala chaching'ono chikhale pamalire a tsitsi. Yambani kukanikiza kumbali iyi mosiyana ndi manja onse, kenako kumanja, kumanzere. Koma kupanikizika kulikonse sikuyenera kupitirira masekondi atatu, pamene mitsempha ndi mitsempha ya magazi pamutu imayandikira kwambiri pakhungu, ndipo pali ngozi yowavulaza. Pachifukwa ichi, maso a wokondedwa wanu ayenera kutsekedwa, ndi minofu yonse ya nkhope - kumasuka, chifukwa amatumiza malingaliro othandiza ku ubongo.
Mwina, pambuyo pa chikondwerero chaukwati, inu ndi mwamuna wanu watsopano mudzatulutsidwa kwenikweni, opanda mphamvu. Koma ndithudi kulibe tsiku loyamba laukwati ndipo mphamvu idzakhala yolandiridwa! Koma musadandaule, kubwezerani mphamvuyo kumathandizira kutikita minofu, yopangidwa ndi mazunzo ochepa komanso osinthasintha. Inde, ndi owerengeka amene akufuna "kumenyedwa" tsiku loyamba la banja. Koma pofuna kupititsa patsogolo kayendedwe ka magazi ndi kubweretsa minofu yake, palibe chabwino kuposa njira zowonongeka. Lolani kumagona pamimba mwako, ndipo mumayika manja anu pang'onopang'ono kuti muzitha kuyenda mofulumira, mukuchoka pamapewa mpaka m'chiuno ndi kusinthana manja. Nkhonya ziyenera kukhala zolimba komanso zozungulira, ziyenera kuchitika ndi nthiti za ziboda zochepa. Kenaka, kupatsa chikho ngati chikho, mwakachetechete amathyola khungu mosiyana ndi manja onse awiri. Siyani danga pakati pa kanjedza ndi khungu kuti mupange chopukutira ndi kuyambitsa kukopa khungu. Pakati pa masewera olimbitsa thupi, mungagwiritse ntchito njira monga kubodola, kufinya, kugwedeza, kupota. Koma kumbukirani kuti kuti mukwaniritse zolinga zanu mukamapanga minofu, muyenera kutsatira motsatira ndondomeko yoyamba: yoyamba kusisita kumbuyo, kumbuyo kwa chiuno ndi kumbuyo kwa ntchafu, ndipo pambuyo pake pita ku chifuwa, kutsogolo kwa ntchafu ndi miyendo. Palinso njira yochepetsera minofu kumbuyo, makamaka, kwa minofu yomwe ili pamsana. Ikani pakati ndi zolemba zala kumbali zonse za msana pamunsi pake. Kupanga kayendetsedwe kazing'onoting'ono kakang'ono, kusuntha msana ndi khosi. Uwu ndiwo mapeto a gawo lopuma losangalatsa.
Chisangalalo
Podziwa zinsinsi za minofu yokondweretsa, mukhoza kumva zotsatira za chisangalalo ngakhale pambuyo pa ukwati wa golidi. Ponena za zosangalatsa, mu nkhani iyi muyenera kugwiritsa ntchito njira zofewa zokha, kupatulapo nkofunika kuti muzisinthanitsa ndi zipsompsonono. Apanso, nkoyenera kuyamba ndi misala ya manja ndi mapazi ake. Izi zidzakulitsa magazi kutuluka ndi kuchepetsa kuthamanga kwa minofu, zidzamupangitsa kukhala womasuka. Musaiwale kuti mwa amuna ena zala zazikulu zala zazing'ono ndi malo osokonezeka. Njirayi iyenera kukhala izi: kuyambira ndi chala chaching'ono, ponyani pang'onopang'ono palake, kenaka ndila zala zazing'ono zikasokoneze dera pakati pa zala zazing'ono, kenaka yesani chala chotsatira. Chitani chimodzimodzi ndi manja anu, chifukwa muli ndi mfundo zambiri zogwira ntchito pazanja za manja anu.
Kuchokera kumapazi ndi manja, pitani kumbuyo. Muyenera kuyamba ndi mikwingwirima kwambiri ndi kumbuyo kwa dzanja lanu, pafupifupi popanda kuthamanga khungu. Kuchokera kumalo a lumbosacral gawo, kumtunda kumbali ya msana wa pamtsempha, imanikitseni makatani pa msana wanu, kenako nkumasula. Ndipo kotero kwa ndondomeko ya chiberekero chachisanu ndi chiwiri ya veritabra. Chabwino, mpaka kuchiuno, bwererani mwanjira ina: komanso motsatira msana mumatsindikize phalanges za zala, kenako nkumasula. Musaiwale kugwira ntchito ndi trapezius minofu ya m'magazi, ndibwino kugwiritsa ntchito njira yotetezera, koma osati yamphamvu kwambiri. Kenaka mukhoza kupaka mitu yanu, muyenera kutero mothandizidwa ndi kayendedwe kofanana ndi komwe kamagwiritsidwa ntchito kutsuka mutu wanu. Pambuyo pake, pitani ku minofu ya matako. Apa kusakaniza sikuvomerezeka - ndikumangokhalira kupweteka. Kuyambira kumalo a dipatimenti ya lumbosacral, mpaka kumabowo kuchokera kunja kupita kumkati kokha ndi manja. Zing'onozi ziyenera kupita kumapewa. Koma manja sagwedezeka pamwamba pa khungu, koma ngati ngati mashing: wogwira-atulutsidwa, ndiye wakhudzidwa pansi pa malo otsiriza - kutulutsidwa, ndi zina zotero. Kusuntha kwa manja kumanzere ndi kumanja kuyenera kukhala kofanana. Choncho, timayambitsa kuyendetsa magazi m'dera lamapiri, chifukwa kutaya magazi kumalo amenewa kumayambitsa kugonana. Kumbuyo kwa mabowo kumatsatiridwa ndi chifuwa ndi mimba. Chifuwa, komanso kumbuyo, chiyenera kugwedezeka mofatsa, pang'onopang'ono chikutsika, chifukwa pafupifupi munthu aliyense pansi pa phokoso ali ndi mfundo yaying'ono, yomwe imakhudza kukhala wokonzekera usiku wapadera.
Kuti musangalale m'mawa ndi kubwezeretsa mabatire anu tsiku lonse, onjezerani chinthu chimodzi chophweka ku khofi ya m'mawa - gwiritsani ntchito minofu yeniyeni yamakutu. Lembani zala zanu ndi makutu anu ndikukankhira makutu anu kumutu, ndiyeno muwamasule. Ndipo kotero kangapo. Kenaka pindani nsonga za thupi ndi thumba lanu loyamba ndi earlobes. Awaleni, kenako mumasulire. Izi zikuyenera kuchitidwa maulendo 5-6. Pambuyo pake, ikani thumba lanu kumatsegulira kwakunja kwakunja, ndipo ndi wotsogolererayo ayang'anire kutsogolo kwina. Iyenera kuyimbidwa pang'ono ndi kutembenuzidwa mbali zonse kwa masekondi 20-30. Kenaka tanizani chala chachikulu ndi chithunzi choyamba cha katemera wodutsa pafupi ndi ngalande ya kunja, ndikuyendetsa pala ndi zala zanu mmwamba ndi pansi. Chifukwa cha zomwe zimachitika pamasewerawa, misala imathandizira mwamsanga kusungira nkhokwe zonse za thupi ndikuchotsa kugona.