Kulipira kulemera

Kuti muthe kudzuka mwamsanga, khalani okondwa ndikukweza kamvekedwe ka thupi lomwe mukufunikira kuti muchite masewera olimbitsa thupi. Mwa kuphatikiza machitachita a m'mawa ndi zakudya zoyenera , mudzapeza zotsatira zabwino ndikuchotsa mapaundi owonjezera.

Nchifukwa chiyani nkofunika kuchepetsa kulemera m'mawa?

Kuti musathe kulemera kokha, komanso mutengenso thupi lanu: imitsani khungu lanu, chitani mitsempha yowonongeka ndi kusintha kusintha kwa thupi lanu, kuwombera ayenera kukhala bwenzi lanu lapamtima. Kutalika kwa maphunziro amenewa ndi mphindi 40, zomwe mayi wathanzi amatha kuzipirira.

Kuthamanga kokwanira kutaya kulemera kuli ndi malamulo angapo:

1. Muyenera kuwonjezera katundu pang'onopang'ono, kotero simukufuna kudya mutangotha ​​kumene.
2. Chofunika kwambiri ndi kawirikawiri kalasi. Zolemba za tsiku ndi tsiku zokha zimabweretsa zotsatira zoyenera.
3. Kulipira kulemera kumatha kuchitika musanagone (koma mochepa mwamphamvu) kapena nthawi ina iliyonse. Chinthu chachikulu ndi chakuti pali nthawi yambiri pakati pa chakudya ndi chakudya.
4. Kusiyanitsa kwa kubwezera kwachilendo ndi chimodzimodzi - nthawi yophunzitsira.
5. Pakati pa zochitikazo muyenera kukhala osachepera pang'ono, osapitirira 1 min.
6. Tsiku lililonse, sintha masewera olimbitsa thupi, choyamba ku ofalitsa, tsiku lotsatira, phunzitsani chifuwa, kenako m'chiuno.

Limbikitsani kuwonongeka mwamsanga

1. Timayamba ndi kutentha, nthawi yake ndi mphindi 15. Yambani pang'onopang'ono ndipo pang'onopang'ono musunthire. Pa nthawiyi, sungani manja anu m'njira zosiyanasiyana kuti mutenthe thupi komanso kusintha magazi.
2. Pa malo oima, muyenera kuyika manja patsogolo pa chifuwa ndikuwakakamiza mwamphamvu kwa masekondi atatu. Muyenera kumverera kupweteka m'chifuwa ndi manja anu. Kodi mumabwereza mobwerezabwereza.
3. Ikani pansi kuti muchite zokankha. Choyamba, phunzirani momwe mungathamangire bwino kuchokera pamabondo anu, kuti mutsetseretu katundu wa phazi lanu. Kuti mukwaniritse zotsatira zabwino, nkofunika kuchita masewerowa mu njira zitatu. Choyamba, mikono iyenera kukhala pambali pa mapewa, kenaka ndikulumikizana, ndiyeno momwe zingathere. Kodi mumabwereza mobwerezabwereza.
4. Mchiuno mwako mukhale wokongola ndi zotanuka kuchita ntchito zotsatirazi. Imirirani molunjika ndi kutembenukira patsogolo. Ikani manja anu pachiuno. Ndikofunika kuti bondo lisapite patsogolo.
5. Landirani malo apamwamba, mikono yolunjika imafalikira palimodzi, ndi kupondereza mawondo. Tulutsani malonda molimba pansi. Pumphuno, tukutsani nyongolotsi mmwamba, ndi pa inhalation, titsitsireni pansi. Chitani zobwereza 15-20.
6. Ndipo ndithudi muyenera kupopera nyuzipepala. Zochita zamakono - malo oyambira, naponso, ikani manja anu muzitsulo pamutu mwanu. Zitsulo zimafalikira ndipo zimawoneka kuti sizichepetsedwa. Musati muthamangitse mutu wanu, nthawizonse muziwoneka mmwamba. Chitani zotsatirazi kwa miniti 10.
7. Zochita zomalizira zomwe mukufunikira kuti mutsirize kuwongolera ndi bar. Ganizirani pa masokosi ndi zitsulo. Thupi lanu liyenera kukhala lofanana ndi pansi. Gwiritsani ntchito malo awa kwa masekondi 20-30.
8. Maphunziro ayenera kukhala ozungulira, ndiko kuti, ndikofunikira kuchita njira zingapo. Izi zikutanthawuza, tsatirani machitidwe onsewa pamwamba, pumirani mphindi pang'ono ndikubwerezanso. Ndibwino ngati mukuchita njira zitatu. Muzichita nthawi yochuluka kwambiri kuti mukhale osangalala, osatopa. Ngati zolimbitsa thupi zili zovuta kuchita, zitsatireni.