Zotambasulira Zosavuta za 3 Zolepheretsa Kubwerera Kumbuyo

Zamkati

• Malangizo otetezeka a-t-r-e-t-c-h-i-n-g
• Bondo ndi chifuwa kutambasula
• Pamiyendo inayi yonse - kupindika kwakumbuyo ndikukula
• Kuyimirira kumbuyo

Kuchokera pa slouching pa desiki lanu kupita mopitirira muyeso pa malo ochitira masewera olimbitsa thupi, zochitika zambiri za tsiku ndi tsiku zimatha kubweretsa ululu wammbuyo. Kutambasula pafupipafupi kumathandiza kuteteza msana wanu powonjezera kusinthasintha ndikuchepetsa chiopsezo chovulala. Kuchita pambuyo polimbitsa zolimbitsa thupi, zimathandizanso kupewa kupweteka kwa minofu.

Malangizo otetezeka a-t-r-e-t-c-h-i-n-g

Lankhulani ndi dokotala musanayambe pulogalamu yatsopano ya masewera olimbitsa thupi, makamaka ngati muli ndi vuto la msana kapena kuvulala msana. Kenako tsatirani malangizo awa:

• Kutentha ndi mphindi 5 mpaka 10 zakuchita pang'ono. Mwachitsanzo, yendani kapena kupalasa njinga yoyima pang'onopang'ono. Kutambasula minofu yozizira kumatha kubweretsa kuvulala.
• Tambasulani pang'onopang'ono, popewa kusuntha kapena kusuntha.
• Pitani mpaka mukafike kuti mumve kupsinjika pang'ono. Sayenera kupweteka.
• Pumulani ndikutambasula kwa masekondi asanu.

Nazi zinthu zitatu zosavuta zomwe zimathandiza kuti nsana wanu ukhale wolimba komanso wathanzi.

Bondo ndi chifuwa kutambasula

1. Gona chagada pansi ndikutambasula miyendo yanu.
2. Kwezani ndi kupinda mwendo wanu wakumanja, ndikubweretsa bondo lanu pachifuwa. Gwirani bondo lanu kapena shin ndi dzanja lanu lamanja, ndikukoka mwendo wanu momwe ungafikire.
3. Khalanibe pamalo ogwada mpaka pachifuwa kwinaku mukukulitsa minofu yanu yam'mimba ndikukanikiza msana wanu pansi. Gwiritsani masekondi 5.
4. Bwererani pang'onopang'ono kumalo anu oyambira.
5. Chitani chimodzimodzi ndi mwendo wanu wamanzere.
6. Chitani chimodzimodzi ndi miyendo yonse nthawi imodzi.
7. Bwerezani motsatizana kasanu.

Pamiyendo inayi yonse - kupindika kwakumbuyo ndikukula

1. Yambani ndi manja anu ndi mawondo pansi. Manja anu ayenera kukhala pansi pamapewa anu ndi mikono yanu molunjika.
2. Yendetsani kutsogolo, ikani kulemera kwanu m'manja mwanu. Lembani mapewa anu, ndipo lolani mpando wanu ugwere pang'ono. Gwiritsani masekondi 5.
3. Thanthirani kumbuyo, mutakhala matako anu pafupi ndi zidendene momwe mungathere. Sungani manja anu molunjika patsogolo. Gwiritsani masekondi 5.
4. Bwererani pang'onopang'ono kumalo anu oyambira.
5. Bwerezani kasanu.

Kuyimirira kumbuyo

1. Imirirani molunjika ndi mapazi anu mulifupi.
2. Ikani manja anu kumbuyo kwanu. Tengani mpweya pang'ono pang'ono, wakuya kuti musangalale.
3. Bwerani kumtunda kwanu cham'mbuyo, maondo anu akhale owongoka. Thandizani msana wanu ndi manja anu. Gwiritsani masekondi 5.
4. Bwererani pang'onopang'ono kumalo anu oyambira.
5. Bwerezani kasanu.