Njira 10 Zosokoneza Msana Wanu

Zamkati

• 1. Kutambasula kumbuyo kwa mpando
• 2. Mpando kupindika
• 3. Zowonjezera kumbuyo
• 4. Kukula kwa lumbar kuyimirira
• 5. Kutambasula kumtunda
• 6. Kuyimirira kwa msana
• 7. Kukhala pansi kupindika
• 8. Tambasula thovu wothamanga kwambiri
• 9. Supine kupindika
• 10. Tambasula tsamba lamapewa
• Momwe mungasokonezere kanema wanu wakumbuyo
• Malangizo oyeserera
• Pamene simukuyenera kusokoneza msana wanu
• Kutenga

Mukamaphwanya "msana" wanu, mukusintha, kusonkhezera, kapena kusokoneza, msana wanu. Ponseponse, ziyenera kukhala bwino kuti muchite izi kumbuyo kwanu panokha.

Kusintha kumeneku sikutanthauza kuti phokoso ndi mabokosi otulutsa mawuwa akhale othandiza, koma tikudziwa kuti amapereka mpumulo kwakanthawi. Ingokumbukirani kuti musachite mopambanitsa kapena kukakamiza chilichonse.

Nazi zinthu 10 zomwe zimayenda ndikutambasula zokuthandizani kuthyola msana wanu, kuphatikiza kanema yomwe ikuwonetsa zina mwazomwe zikuyenda mwatsatanetsatane.

Kutambasula modekha komanso mayendedwe ngati awa omwe afotokozedwa pano kuti musinthe msana wanu amathanso kutenthetsa thupi lanu ndi minofu yanu, kumasula malo olimba.

Choyamba, timayamba ndi njira ziwiri zogwiritsa ntchito mpando kumbuyo kwanu.

1. Kutambasula kumbuyo kwa mpando

1. Khalani pampando wokhala ndi msana wolimba womwe umalola masamba anu amapewa kuti akwere pamwamba.
2. Mutha kuyika zala zanu kumbuyo kwa mutu wanu kapena kutambasulira manja anu pamutu panu.
3. Tsamira ndi kupumula.
4. Pitirizani kudalira kumbuyo kwa mpando mpaka msana wanu utang'ambika.

Mutha kuyesa kugwiritsa ntchito mapiri osiyanasiyana ndikutsitsa thupi lanu mmwamba ndi pansi pang'ono.

Mukumva kutambasula uku kumbuyo kwanu kwapakatikati.

2. Mpando kupindika

1. Khalani pampando ndikufikira dzanja lanu lamanja kudutsa thupi lanu kuti mugwire mbali yakumanzere ya mpandowo. Dzanja lanu lamanja liyenera kukhala pampando wampando kapena kunja kwa mwendo wanu wamanzere.
2. Kwezani dzanja lanu lamanzere kumbuyo kwanu kuti muligwiritse kumbuyo kwa mpando.
3. Mosamala pindani thupi lanu lakumanzere kumanzere momwe mungathere, kusunga mchiuno, miyendo, ndi mapazi anu moyang'ana kutsogolo.
4. Bwerezani izi kusunthira mbali inayo kuti mupotoze kumanja.

Kupindika kwanu kuyenera kuyambira pansi pa msana wanu. Mukumva kutambasula uku kumbuyo kwanu kwapakati komanso pakati.

3. Zowonjezera kumbuyo

1. Mukayimirira, pangani chibakera ndi dzanja limodzi ndikukulunga mozungulira dzanja lanu mozungulira msana wanu.
2. Kokani pamsana ndi manja anu pang'onopang'ono.
3. Tsamira, pogwiritsa ntchito kupanikizika kwa manja anu kuti athane ndi msana wanu.
4. Sungani manja anu m'mwamba msana ndikuchita chimodzimodzi m'magulu osiyanasiyana.

Mukumva kutambasula kwanu pamsana panu pomwe mukukakamiza.

Pazosiyana pamtundu uwu yesani zolimbitsa thupi zotsatirazi.

4. Kukula kwa lumbar kuyimirira

1. Kuchokera pamalo oimirira, ikani manja anu kumbuyo kwanu kapena kumtunda kwanu, zala zanu zikuloza pansi ndi zala zanu zapinki mbali zonse za msana wanu.
2. Kwezani ndikulitsa msana wanu kenako ndikubwerera cham'mbuyo, pogwiritsa ntchito manja anu kupondereza kumbuyo kwanu.
3. Gwirani malowa masekondi 10 mpaka 20, ndipo kumbukirani kupuma.
4. Ngati kusinthasintha kwanu kukuloleza, mutha kusunthira manja anu patsogolo msana wanu ndikutambasula magawo osiyanasiyana.

Muthanso kumva kutambasula kumtunda kwanu kapena pakati pamapewa anu.

5. Kutambasula kumtunda

1. Kuchokera pamalo oimirira, ikani zala zanu kumbuyo kwanu.
2. Pepetsani msana wanu kumtunda ndikubwerera chammbuyo, ndikukanikiza mutu wanu m'manja.
3. Pangani kukana mwa kukanikiza manja anu pamutu panu.
4. Khalani pamalo amenewa kwa masekondi 10 mpaka 20. Kumbukirani kupuma.

6. Kuyimirira kwa msana

1. Mukayimirira, tambasulani manja anu patsogolo panu.
2. Pepani thupi lanu lakumanja pang'onopang'ono, kusunga chiuno ndi mapazi anu moyang'ana kutsogolo.
3. Bwererani pakatikati ndikupotoza kumanzere.
4. Pitirizani kuyenda uku kangapo kapena mpaka mutamva kuti msana wanu ukusweka kapena kumbuyo kwanu kumamasuka.

Mutha kugwiritsa ntchito kufulumira kwa mikono yanu kuthandizira kuwongolera mayendedwe.

Mukumva kutambasula uku mumsana wanu wam'munsi.

7. Kukhala pansi kupindika

1. Khalani pansi ndikutambasula mwendo wanu wakumanzere patsogolo panu ndi mwendo wakumanja wopindika kuti bondo lanu likweze.
2. Dulani mwendo wanu wakumanja kumanzere pobzala phazi lanu lakumanja kunja kwa bondo lanu lamanzere.
3. Sungani msana wanu kutalika komanso molunjika.
4. Ikani dzanja lanu lamanja pansi kumbuyo kwa m'chiuno mwanu ndipo ikani chigongono chanu chakumanzere kunja kwa bondo lanu lakumanja, mutembenuke kuti muyang'ane paphewa lanu lamanja.
5. Sindikizani mkono wanu ndi bondo wina ndi mnzake kuti mulimbikitse kutambasula.

Kupindika kuyenera kuyambira kumbuyo kwanu. Mukumva kutambasula konseku pamsana panu.

8. Tambasula thovu wothamanga kwambiri

"Supine" ndi njira ina yonena kuti wagona chagada.

1. Pogona chagwada ndi mawondo opindika, ikani chowongolera thovu mozungulira m'mapewa anu.
2. Ikani zala zanu kumbuyo kwa mutu wanu kapena kuzitambasula pambali pa thupi lanu.
3. Gwiritsani ntchito zidendene zanu mwachangu kuti mupukuse thupi lanu mmwamba ndi pansi pamwamba pa cholowa cha thovu, ndikulikankhira msana wanu.
4. Mutha kuyendetsa mpaka khosi lanu ndikutsikira kumbuyo kapena kuyang'ana kumbuyo kwanu.
5. Ngati zili bwino, mutha kupindika msana pang'ono.
6. Pindulani maulendo 10 mbali iliyonse.

Mukumva kutikita uku ndikutambasula msana wanu wonse ndipo mutha kusintha pang'ono.

9. Supine kupindika

1. Gona kumbuyo kwanu mwendo wanu wakumanja utawongoka ndipo mwendo wanu wamanzere ukuwerama.
2. Onjezani dzanja lanu lamanzere kumbali ndi kutali ndi thupi lanu ndikutembenuzira mutu wanu kumanzere.
3. Mukamagwira ntchitoyo, pindani thupi lanu lakumanja kumanja. Ingoganizirani kuti mukuyesera kukhudza pansi ndi phewa lanu lakumanzere ndi bondo lanu lakumanzere nthawi yomweyo. Simukusowa kuti muchite izi - phewa lanu lakumanzere mwina lidzaleredwa pansi, ndipo bondo lanu mwina silitha kufika pansi palokha.
4. Mutha kuyika pilo pansi pa phewa lanu lakumanzere ngati silingafike pansi.
5. Pumirani kwambiri mukamagwiritsa ntchito dzanja lanu lamanja kugogoda bondo lanu lamanzere.
6. Lembani bondo lanu lakumanzere kumtunda kwa chifuwa chanu kapena yongolani mwendo wanu kuti mutambasule.
7. Bwerezani kumbali inayo.

Mukumva kutambasula uku kumbuyo kwanu.

10. Tambasula tsamba lamapewa

1. Gona chagwada ndi mawondo anu atapinda ndipo tambasulani manja anu molunjika kudenga.
2. Ikani manja anu pachifuwa panu, ndikudziyandikira ngati kuti mukugwira masamba ena amapewa.
3. Khalani pang'ono, kenako mubwerere pansi.
4. Chitani izi kawiri kapena katatu.

Mudzamva kutambasula kwanu kumbuyo kwanu.

Momwe mungasokonezere kanema wanu wakumbuyo

Malangizo oyeserera

Izi zosavuta zitha kuchitika ngati gawo lazomwe zimatambasula nthawi yayitali kapena paokha tsiku lonse.

Nthawi zonse muziyenda mosamala mkati ndi kunja kwa masewera olimbitsa thupi osayenda mwadzidzidzi kapena kwakuthwa. Mungafune kutenga mphindi zochepa kuti mupumule musanafike komanso mukatha kutambasula.

Khalani ofatsa ndipo pang'onopang'ono onjezerani kuchuluka kwapanikizika kapena kwamphamvu komwe kumagwiritsidwa ntchito pamagawo awa.

Kawirikawiri, kutambasula kulikonse kumatulutsa kusintha kamodzi kokha m'malo mobwerezabwereza. Ngakhale simukupeza kusintha kuchokera kumtunda uwu, ayenera kumvekabe bwino ndikuthandizani kumasula zimfundo zanu.

Pamene simukuyenera kusokoneza msana wanu

Kungakhale kotetezeka kusintha msana wanu bola ngati mutero mosamala komanso mosamala. Koma, anthu ena amakhulupirira kuti ziyenera kuchitidwa ndi akatswiri chifukwa amaphunzitsidwa makamaka momwe angasinthire mmbuyo bwinobwino.

Kusintha msana molakwika kapena pafupipafupi kumatha kukulitsa kapena kupweteka, kupweteka kwa minofu, kapena kuvulala. Zingayambitsenso kusakhazikika, ndipamene mumatambasulira msana wanu ndi minyewa yakumbuyo kwambiri kotero kuti amataya kukhathamira ndipo imatha kutuluka mosakanikirana.

Ngati muli ndi ululu wam'mbuyo, kutupa, kapena mtundu wina wovulala, simuyenera kudzithyola nokha msana. Izi ndizofunikira makamaka ngati mukuganiza kuti muli ndi vuto lililonse. Yembekezani mpaka mutachiritse kwathunthu kapena mupeze chithandizo cha othandizira, chiropractor, kapena osteopath.

Kutenga

Ndikofunika kumvetsera ndikudziwa thupi lanu mukamasintha msana wanu. Khalani ofatsa ndikupewa kukakamiza thupi lanu kuti lizisunthira kapena kupita kulikonse. Izi siziyenera kukupangitsani kusapeza bwino, kupweteka, kapena kufooka.

Yesetsani kuti mupeze magawo omwe akugwirani ntchito bwino kwambiri, chifukwa ndizotheka kuti sizinthu zonsezi zomwe zingagwirizane ndi zosowa zanu.

Ngati mukumva kuwawa kwambiri kapena ngati matenda anu akukulirakulira, siyani chizolowezicho ndikuwona wothandizira, chiropractor, kapena osteopath.