Momwe Mungakonzere Maphewa Osakidwa

Zamkati

• Chidule
• Nchiyani chimayambitsa mapewa osakasaka?
• Kodi ndingakonze bwanji mapewa anga?
• Kutambasula
• Zolimbitsa thupi
• Kodi ndingapewe bwanji mapewa osakhazikika?
• Mfundo yofunika
• 3 Yoga Amayikira Chatekinoloje Khosi

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Mapewa kusakidwa nthawi zambiri amakhala osakhazikika, makamaka ngati mumakhala nthawi yayitali mutakhala pakompyuta. Koma zinthu zina zimatha kuyambitsa mapewa, nawonso.

Mosasamala chomwe chimayambitsa, mapewa osungunuka amatha kukupangitsani kukhala omangika komanso osakhala omasuka. Akapanda kuchiritsidwa, amatha kumabweretsa mavuto ena, kuphatikizapo kupuma komanso kupweteka kwakanthawi.

Pemphani kuti mudziwe zambiri zamtundu wazinthu zomwe zingayambitse mapewa ndi zomwe mungachite kuti musinthe momwe mukukhalira.

Nchiyani chimayambitsa mapewa osakasaka?

Anthu amakhala osakhazikika pazifukwa zambiri. Ena amatha kuchita izi mosazindikira kuti apewe chidwi. Ena amakhala ndi chizolowezi chonyamula chikwama cholemera nthawi zonse kapena kukhala pampando wolakwika, mwa zina.

Posachedwa, akatswiri akuti nthawi zina amakhala osakhazikika komanso osakhala bwino chifukwa chogwiritsa ntchito makompyuta apakompyuta, makamaka pakati pa ophunzira.

Kafukufuku wa 2017 akuti kugwiritsa ntchito laputopu kumawonjezera malipoti a kupweteka kwa khosi pakati pa ophunzira omaliza maphunziro. Kuyang'anitsitsa foni kwa nthawi yayitali kumatha kuyambitsa mavuto amtundu wa khosi ndi phewa.

Iwo omwe amakhala nthawi yayitali - kuphatikiza ogwira ntchito m'maofesi ndi oyendetsa magalimoto - nawonso ali pachiwopsezo chazikhalidwe zosakhala bwino.

Kuphatikiza apo, mafoni apangitsa kuti zikhale zosavuta kuposa kale kulankhulapo pafoni. Koma mmanja mwa foni yanu pakati pa khutu ndi phewa lanu kumatha kubweretsa mavuto pamapewa anu.

Kumbukirani kuti kaimidwe si chifukwa chokha cha mapewa osakidwa.

Zina mwazomwe zingayambitse ndi izi:

• scoliosis, kupindika kwa msana
• kyphosis, kupindika kutsogolo kwa msana
• msana kapena kuvulala m'khosi, kuphatikiza chikwapu
• kukhala wonenepa kwambiri, komwe kumatha kukoka mapewa anu ndi kumtunda kumbuyo mtsogolo
• kusamvana kwa minofu chifukwa chogwira ntchito pachifuwa ndi minyewa yambiri kuposa yomwe ili kumtunda kwanu

Kodi ndingakonze bwanji mapewa anga?

Kutengera zomwe zimayambitsa mapewa anu osungidwa, chithandizo chitha kukhala kuyambira kutambasula ndi kuchita masewera olimbitsa thupi, kupita ku opareshoni ngati muli ndi vuto la msana. Koma, kawirikawiri, zolimbitsa thupi nthawi zonse komanso modekha ndizoyambira poyambira.

Kutambasula

Kuti muchepetse mapewa osunthika, yang'anani kutambasula chifuwa ndi mikono.

Zambiri zosavuta zomwe mungachite kunyumba zikuphatikizapo:

• Kutambasula pachifuwa. Imani ndi manja anu atakumbatira kumbuyo kwanu ndi manja anu molunjika. Pepani manja anu mpaka mutamve kutambasula minofu ya pachifuwa ndi mapewa.
• Kutambasula mkono wapamwamba. Wonjezerani dzanja lanu molunjika ndikuyika dzanja lanu kumbuyo kwa chigongono cha mkono wanu wotambasula. Kokani dzanja lanu pang'onopang'ono m'chifuwa chanu pamene mukumva kutambasula kumanja kwanu. Bwerezani ndi dzanja lina.
• Mabwalo ozungulira. Imani ndi manja anu mutatambasula mbali iliyonse (kotero mukupanga mawonekedwe "T"). Sungani mikono yanu mozungulira mozungulira. Bwerezani 20 ndikubweretsanso mabwalo ena 20 owerengera mobwerera kutsogolo.
• Pamapewa chimakweza. Ingokwezani mapewa anu m'makutu anu mukamatulutsa mpweya, kenako muzigudubuza ndikubwerera pansi mukamatuluka.

Mutha kuchita izi tsiku lonse, makamaka mukamamva kumbuyo kwanu kapena mapewa anu akukwera.

Zolimbitsa thupi

Kulimbitsa msana wanu, phewa, ndi minyewa yamkati ingathandizenso kuthandizira mapewa anu.

Yesani kuchita izi zotsatirazi.

Matabwa ammbali

1. Gona mbali imodzi ndi chigongono chanu pansi paphewa.
2. Limbikitsani minofu yanu yam'mimba mukakweza m'chiuno mwanu kuti mapazi anu ndi chigongono chikukhudza mphasa.
3. Gwiritsani masekondi 30 ndikubwereza mbali inayo. Gwiritsani ntchito mphindi ziwiri mbali iliyonse.

Mufunika gulu lotsutsa kuti muchite izi. Izi zimapezeka pa intaneti, ndipo mutha kuzigwiritsa ntchito pochita masewera olimbitsa thupi osiyanasiyana. Nazi zinthu zina zitatu zomwe zingakuthandizeni kuti muyambe.

Tembenuzani ntchentche

1. Mangani gulu lotsutsa mozungulira chotsegulira chitseko kapena chinthu china.
2. Tsirizani gululo m'manja ndi kuyamba ndi manja anu mutatambasula patsogolo panu.
3. Pepani manja anu kumbali yanu, ndikufinya masamba anu paphezi pamene mukuyenda. Yesani magulu atatu obwereza 15.

Kodi ndingapewe bwanji mapewa osakhazikika?

Mukamalimbitsa mphamvu ndikusinthasintha kudzera mukutambasula komanso kuchita masewera olimbitsa thupi, mutha kuthandiza kuti mapewa anu asabwerere pamalo osasunthika pochita bwino.

Koma musanagwire ntchito yanu, ndikofunika kutsimikiza kuti mukudziwa momwe mawonekedwe abwino amawonekera komanso momwe akumvera.

Mutha kuchita izi ndi njira yosavuta yodziwika ngati kuyesa khoma:

• Imani ndi zidendene zanu mainchesi 2-3 mainchesi kuchokera kukhoma, koma kumbuyo kwa mutu wanu, masamba amapewa, ndi matako kukhudza khoma.
• Sungani dzanja lathyathyathya pakati pa kumbuyo kwanu ndi khoma. Payenera kukhala malo okwanira kuti dzanja lanu lizitha kulowa kapena kutuluka.
• Ngati pali malo ochulukirapo pakati pa msana wanu ndi khoma, kokerani batani lanu m'mimba moyang'ana msana wanu, zomwe ziyenera kukankhira kumbuyo kwanu pafupi ndi khoma.
• Ngati mulibe malo okwanira kuti mulowetse dzanja lanu mmenemo, pindani msana wanu mokwanira kuti mupeze malo.
• Yendani kutali ndi khoma mukakhala momwemo. Kenako bwererani kukhoma kuti muwone ngati mwasungabe mawonekedwe amenewo.

Yesetsani izi tsiku lonse kwa masiku angapo, onetsetsani kuti mutu wanu, masamba anu, ndi matako anu zikugwirizana. Pambuyo pobwereza, mudzayamba kuzindikira mukayimilira ndikuzindikira nthawi yomwe muyenera kusintha mawonekedwe anu.

Koma kaimidwe sikamangokhala momwe mukuyimira.

Mukakhala pansi, matako anu ndi masamba anu amapewa amayenera kukhudza kumbuyo kwa mpando wanu ndi kansalu kakang'ono kumbuyo kwanu. Khalani mawondo anu pa madigiri 90 ndi mapazi anu pansi. Yesetsani kuyika khosi lanu pamzere ndi mapewa anu ndi matako, ndikubwano pang'ono.

Fufuzani mofulumira tsiku lonse, makamaka ngati mumathera nthawi yochuluka mutanyamula chikwama cholemera, kugwiritsa ntchito kompyuta, kapena kulankhula pafoni.

Mfundo yofunika

Mukawona kuti mapewa anu ndi osokonekera komanso ozungulira, mwina ndi chizindikiro kuti zina mwazomwe mumachita tsiku lililonse - kuyambira pagalimoto mpaka kugwiritsa ntchito laputopu - zikuyamba kukhudza momwe mukukhalira.

Pokhala ndi masewera olimbitsa thupi tsiku lililonse komanso opepuka, mutha kuthandiza kumasula minofu yolimba ndikupanga mphamvu. Koma ngati zosinthazi zikuwoneka kuti sizikuthandizani, lingalirani zogwira ntchito ndi dokotala kapena wothandizira kuti muthane ndi vutoli.

3 Yoga Amayikira Chatekinoloje Khosi