10 amatambasula kupweteka kwakumbuyo ndi khosi

Zamkati

• Momwe mungatambasulire bwino
• 1. Bendani thupi patsogolo
• 2. Tambasula mwendo
• 3. Fikani pansi
• 4. Tambasulani khosi lanu
• 5. Bweretsani mutu wanu kumbuyo
• 6. Tsitsani mutu wanu
• 7. Khalani pazidendene zanu
• 8. Ikani manja anu kumbuyo kwanu
• 9. Pindani msana wanu
• 10. Piramidi ndi dzanja pansi

Mndandanda wa zochitika zolimbitsa thupi za 10 za kupweteka kwakumbuyo zimathandiza kuthetsa ululu ndikuwonjezera mayendedwe osiyanasiyana, kupereka kupumula kwa ululu komanso kupumula kwa minofu.

Zitha kuchitika m'mawa, mukadzuka, kuntchito kapena nthawi iliyonse pakafunika thandizo. Pofuna kukonza kutambasula, zomwe mungachite ndikusamba kaye kaye kaye chifukwa izi zimathandizira kupumula minofu, kukulitsa mphamvu zolimbitsa thupi.

Momwe mungatambasulire bwino

Zochita zolimbitsa minofu zimayenera kuchitika musanachite masewera olimbitsa thupi komanso mutatha komanso zimathandizanso ngati chithandizo, zikawonetsedwa ndi physiotherapist, chifukwa zimathandizira kusinthasintha kwa minofu, kupewa ndi kuchiza kupweteka kwa minofu ndi molumikizana.

Pakutambasula kumakhala kwachilendo kumva kutambasula kwa minofu, koma ndikofunikira kuti musamangokakamira kwambiri kuti musawononge msana. Gwirani malo aliwonse masekondi 20-30, bwerezani mayendedwe katatu, kapena gwirani gawo lililonse kwa mphindi imodzi, kutsatira.

Ngati mukumva kupweteka kapena kumva kulira, pitani kuchipatala, kuti akuwonetseni chithandizo choyenera.

1. Bendani thupi patsogolo

Kutambasula 1

Ndi miyendo yanu palimodzi, pindani thupi lanu patsogolo monga momwe chithunzichi chikusonyezera, ndikungogwada.

2. Tambasula mwendo

Kutambasula 2

Khalani pansi ndikugwada mwendo umodzi, mpaka phazi liri pafupi ndi ziwalo zobisika, ndipo mwendo wina watambasulidwa bwino. Pindani thupi lanu patsogolo, kuyesa kuthandizira dzanja lanu pamapazi anu, monga zikuwonetsedwa pachithunzichi, khalani bondo lolunjika. Ngati sizingatheke kufika phazi, fikirani pakati pa mwendo kapena mwendo. Ndiye chitani ndi mwendo winawo.

3. Fikani pansi

Kutambasula 3

Izi ndizofanana ndi masewera olimbitsa thupi oyamba, koma zitha kuchitika mwamphamvu kwambiri. Muyenera kuyesetsa kuyesa kuyika manja anu pansi, osagwada.

4. Tambasulani khosi lanu

Kutambasula 4

Pendeketsani mutu wanu kumbali ndikukhala ndi dzanja limodzi mutakweza mutu wanu, ndikukakamiza kutambasula. Dzanja lina limatha kuthandizidwa paphewa kapena kupachika thupi.

5. Bweretsani mutu wanu kumbuyo

Kutambasula 5

Sungani mapewa anu molunjika ndikuyang'ana mmwamba, ndikupendeketsa mutu wanu kumbuyo. Mutha kuyika dzanja kumbuyo kwa khosi kuti mulimbikitse kwambiri, kapena ayi.

6. Tsitsani mutu wanu

Kutambasula 6

Manja onse atakutidwa kumbuyo kwa mutu, muyenera kutsamira mutu wanu kutsogolo, ndikumva kuti kumbuyo kwanu kutambasula.

7. Khalani pazidendene zanu

Gwadani pansi, ndiyeno ikani matako anu pazidendene zanu ndikubweretsa chifuwa chanu pafupi, ndikukhazika manja anu patsogolo panu, monga zikuwonetsedwa pachithunzichi.

8. Ikani manja anu kumbuyo kwanu

Khalani ndi miyendo yanu yokhotakhota, pamalo agulugufe, ndikutambasula msana, yesani kubweretsa manja anu pamodzi, monga zikuwonetsedwa pachithunzichi.

9. Pindani msana wanu

Khalani pansi, kuthandizira dzanja pafupi ndi matako anu ndikutsamira torso yanu. Pofuna kukhalabe pamalopo, mutha kupindika mwendo umodzi ndikuugwiritsa ntchito ngati mkono, monga zikuwonekera pachithunzichi. Kenako bwerezani mbali inayo.

10. Piramidi ndi dzanja pansi

Mutapatula miyendo yanu, tsegulani manja anu mozungulira, ndikutsamira thupi lanu patsogolo. Thandizani dzanja limodzi pansi, pakatikati, ndikutembenuzira thupi kumbali, dzanja lina likutambasula. Kenako bwerezani mbali inayo.