Fashoni yamakono imakulolani kuti mubisale zoperewera za miyendo - miyendo yaitali yaitali, zokopa zapadera, zidendene zapamwamba, nsalu zakuda. Izi sizomwe zida zankhondo zonse, zomwe zikulimbikitsidwa kuvala eni ake miyendo yonse. Koma pasanapite nthawi, mkazi aliyense amafuna kusintha, maonekedwe a zovala, ndi maonekedwe ake, makamaka ngati zikukhudza mawonekedwe abwino. Kawirikawiri, kuwona kwa miyendo kumakhala kudandaula za atsikana ndi amayi omwe amachititsa moyo wosakhudzidwa kwambiri. Chitsanzo chabwino cha izi chingakhale ntchito yokhala pansi, mwachitsanzo, mlembi ku ofesi. Zoonadi, sizomwezo, pamene munthu mwachibadwa ali ndi miyendo yodzaza kwambiri. Pankhaniyi, muyenera kutumbirira mobwerezabwereza. Ndipotu chilengedwe ndi chovuta kusintha. Koma machitidwe oyendetsa mwendo osankhidwa angathe kuchita zodabwitsa. Chinthu chachikulu ndikuchita nawo molondola, mwakhama komanso nthawi zonse. Mu bukhu ili, timalongosola zochitikazo zomwe zimalimbikitsa kwambiri minofu ya miyendo yochuluka kwambiri ndipo, motero, tinyamule. Apa, ndithudi, ndiko kuthetsa nthano yomwe amai ambiri amakhulupirira, ngati muthamanga minofu miyendo, iwo adzakhala odzaza kwambiri. Awa ndi mawu opanda pake. M'malo mwake, miyendo yanu idzawongolera bwino ndipo idzatenga mawonekedwe apamwamba. Tiyeni tiwone zovuta zolimbitsa thupi za miyendo yambiri. Zochita zimenezi zikhoza kuchitika tsiku ndi tsiku, m'mawa ndi madzulo, pang'onopang'ono kuwonjezera katunduyo ngati minofu ikuzoloŵera kuchita masewera olimbitsa thupi.
1. Landirani maimidwewo atayima ndendende, miyendo iyenera kukhala mu "pamodzi" malo, ndipo manja anu ali pamphuno. Siyani phazi lanu lamanja, ngati kuti mukuyenda motalika. Ndiye nthawi zingapo, pindani mwendo wobwerera m'mbuyo. Kenako bwererani ku malo oyambirira ndikuchita zofanana, koma mwendo wina. Zochita zolimbitsa thupizi ziyenera kuchitidwa kasanu ndi kamodzi kokha mwendo uliwonse, panthawi yomwe mungathe kuwonjezeka katatu.
2. Lolani zojambulazo zitayima ndendende, ndikutsamira manja anu m'chiuno, kenaka mutseke miyendo yanu kuti akakhale pamodzi ndikugwedezeka pang'ono. Pansi, pambali panu, ikani chotsitsa chaching'ono mu mawonekedwe a roller yophimba. Kenaka yambani mbaliyo ikudumpha kudutsa vutoli (pillow). Malangizo a kulumpha ndi ochokera kumanja kupita kumanzere ndipo mosiyana. Zochita zolimbitsa thupizi ziyenera kuchitidwa katatu, ndipo m'kupita kwa nthawi zikhoza kuwonjezeka kawiri.
3. Ugone pamalo apamwamba pansi, ndi msana wako pansi. Manja amafalikira mosiyana, makamaka kuchokera kulira. Kuweramitsa mapazi anu pansi, kuweramitsa miyendo yanu pambali. Pambuyo pake, pang'onopang'ono ayambe kukweza mwamphamvu mwamsanga mwendo umodzi, kenako winayo. Chinthu chofunika kwambiri pano ndikutsimikiza kuti pamene muthamangitsa mwendo, misala yokhayo imachokera pambali pa bondo ndi phazi. Zochita zolimbitsa thupizi ziyenera kuchitidwa katatu mwendo uliwonse, panthawi yomwe mungathe kuwonjezeka kawiri.
4. Bodza pamalo apamwamba pansi, ndi msana wanu pansi. Ikani manja anu pambali ya thupi lanu, ndipo muweramire miyendo yanu pambali, monga momwe munachitira kale, ndi mapazi anu pansi. Kumbukirani kuti payenera kukhala kusiyana pakati pa mapazi omwe ali pafupi masentimita 10. Ndiye, popanda kuchotsa phazi lanu pansi, kotero musasinthe malo oyambirira a mapazi anu, yambani kuguguda mawondo wina ndi mzake. Ndibwino kuti muchite mofulumira komanso mofulumira, ngati kuti mukugwada. Zochita zolimbitsa thupizi ziyenera kuchitidwa maulendo 25 ndi phazi lirilonse, ndi nthawi yomwe likhoza kuwonjezeka kawiri.
5. Ugone pansi pansi, ndi msana wako pansi, ndipo ikani manja anu pambali ya thupi. Kenaka yambani kukweza miyendo yanu ndi zilakolako zotsatizana. Kumbukirani kuti thupi lanu silingagwire nawo mbali, udindo waukulu pano umaperekedwa kwa miyendo ndi minofu, yomwe muyenera kuigwiritsa ntchito panthawi yomwe imaphedwa. Zochita zolimbitsa thupizi ziyenera kuchitidwa katatu ndi phazi lirilonse, ndi nthawi yomwe mungathe kuwonjezeka kawiri.
6. Timavomereza kuti maimidwe ayimilire ndendende, miyendo iyenera kukhala "pamalo" pamodzi, ndikuyika manja anu pambali ya thupi lanu. Ndiye, poyimirira pa tiptoe, yambani kudumpha kosalala ndi mafananidwe. Mabombawa ayenera kuchitidwa mosiyana, pamilingo yosiyana. Mwa njira, manja pa nthawi ino ayenera kusintha malo awo mosiyana (mwachitsanzo, adalumphira kumanzere kumanzere, manja pa nthawi ino adatembenukira kudzanja lamanja, kumanja). Zochita zolimbitsa thupizi ziyenera kuchitidwa katatu mwendo uliwonse, ndipo m'kupita kwa nthawi zikhoza kuwonjezeka katatu.
7. Lembani pansi pansi, pansi, manja pambali ya thupi, ndikuweramitsa miyendo pambali ndikudumpha mapazi anu pakhoma. Pambuyo pake, yesetsani kupita pamwamba pa khoma mpaka nthawi yomwe mapazi anu akukwera mochuluka. Gwirani miyendo yanu pamalo asanu ndi awiri ndikubwerera ku malo oyambirira. Zochita zolimbitsa thupizi ziyenera kuchitidwa katatu mwendo uliwonse, panthawi yomwe mungathe kuwonjezeka kawiri.
8. Ndipo potsirizira pake akuwaza. Ikani ma seti atatu, ndi mipata pakati pa masekondi 30. M'kupita kwa nthawi, chiwerengero cha njira zikhoza kuwonjezeka kufikira kasanu.
Mwa njira, kuwonjezera pa machitidwe ochita masewero olimbitsa thupi, muyeneranso kukumbukira za zakudya zoyenera komanso zakudya zina. Kuphatikiza zakudya ndi izi zimaphatikiza palimodzi, mudzapeza nthawi yomaliza komanso yabwino. Ndipo musaiwale kuyenda mochuluka komanso nthawi zambiri. Mbuye wabwino kwa inu!