Kudziyeseza pakhosi ndi manja kuti mugwire kuntchito

Zamkati

• Momwe mungapangire
• 1. Zotambasula khosi
• 2. Kutikita khosi ndi phewa
• 3. Kutambasula manja
• 4. Kutikita dzanja

Kutikita ulesi kumeneku kumatha kuchitidwa ndi munthu mwiniwakeyo, kukhala pansi ndi kumasuka, ndipo kumaphatikizapo kukanikiza ndi 'kukanda' minofu yakumtunda komanso manja, kuwonetsedwa makamaka pamutu wopweteka komanso munthu akamva kuti pali zovuta zambiri m'mapewa ndi khosi, komanso kusowa kolingalira.

Kudzipaka kokhako kumeneku kumatha kutenga mphindi 5 mpaka 10 ndipo kumatha kuchitika ngakhale kuntchito, panthawi yopuma khofi, mwachitsanzo, kukhala yothandiza kupumula, kukhazika mtima pansi ndikuwongolera chidwi ndi chidwi pantchito.

Momwe mungapangire

Onani sitepe ndi sitepe kuti mutulutse kumtunda, khosi ndi manja.

1. Zotambasula khosi

Khalani momasuka pampando koma kumbuyo kwanu molunjika, kupumula kumbuyo kwa mpando. Yambani potambasula minofu yanu ya khosi, ndikupendeketsa khosi lanu kumanja ndikukhala pomwepo kwa masekondi ochepa. Kenako pangani mayendedwe ofanana mbali iliyonse. Dziwani zamankhwala ena otambasula omwe mungachite kuntchito kuti mupewe kupweteka kwakumbuyo ndi tendonitis pano.

2. Kutikita khosi ndi phewa

Kenako muyenera kuyika dzanja lanu lamanja paphewa lanu lamanzere ndikusisita minofu yomwe ili pakati pa phewa ndi kumbuyo kwa khosi lanu, ngati kuti mukukolera mkate, koma osadzivulaza. Komabe, ndikofunikira kukakamizidwa chifukwa ngati kuli kofatsa kwambiri, sikungakhale ndi zotsatira zochiritsira. Kenako muyenera kuyendanso chimodzimodzi mdera loyenera, ndikukakamira kumadera opweteka kwambiri.

3. Kutambasula manja

Gwirani zigongono patebulo ndikupanga poyambira, kutambasula zala zanu momwe mungathere ndikutseka manja anu pafupifupi katatu kapena kasanu ndi dzanja lililonse. Kenako ikani dzanja limodzi pamanja ndi zala zotseguka Yesetsani kuyika mkono wanu wonse patebulo, osasunthika pang'ono.

4. Kutikita dzanja

Pogwiritsa ntchito chala chachikulu chakumanja, kanikizani chikhatho cha dzanja lanu lamanzere mozungulira mozungulira. Mumatuluka pang'ono kuti mupite kubafa ndipo mukasamba m'manja muzipaka zonunkhira pang'ono kuti manja anu azitsetsereka bwino komanso kuti kudzipakasa kumakhala kothandiza. Ndi chala chanu chachikulu ndi chala cham'mbuyo, sungani chala chilichonse payekhapayekha, kuyambira pachikhatho cha dzanja lanu mpaka kunsonga za zala zanu.

Manja ali ndi mfundo za reflex zomwe zimatha kumasula thupi lonse chifukwa chake kutikita minofu kwa mphindi zochepa ndikokwanira kuti mukhale bwino komanso kuti mukhale omasuka.

Onani momwe mungapangire kutikita minofu kumutu, komwe kumathandiza kwambiri kuthetsa mutu womwe umayambitsidwa ndi kupsinjika kwa minofu muvidiyo yotsatirayi.