Kukonzekera kwa 4 Kwa Mapewa Ozungulira ndi Kukhazikika Kwabwino

Zamkati

• 1. Mphaka wa ng'ombe
• 2. Pamwamba pamutu pachifuwa
• 3. Kupuma kwambiri
• Simukufuna kuchita mchitidwe wopuma?
• 4. macheke kuzindikira cheke
• Nchiyani chimayambitsa mapewa ozungulira?
• Kutenga

Ngati mumagwira ntchito yomwe ikufuna kukhala nthawi yayitali, ndiye kuti mapewa anu atha kupita patsogolo nthawi ina. Izi zimachitika makamaka kwa ogwira ntchito m'maofesi komanso oyendetsa magalimoto.

Ngati mapewa anu asunthira mtsogolo, pali zokonzekera zosavuta zamapewa ozungulira. Zimafunikira kukumbukira ndikubwereza zochitika zina.

Zochita izi zitha kukuthandizani kuti mubwezeretse mphamvu zakukhazikika kwanu komanso moyo wanu wonse.

1. Mphaka wa ng'ombe

The Cat-Cow Pose ndimakonda yoga. Mutha kuchita yoga m'makalasi owongoleredwa kapena panokha. Zofunikira kwambiri za yoga zitha kuchitika kunyumba.

Phokoso ili limathandizira kutsata kumbuyo ndi chifuwa. Awa ndi madera omwe amakhudzidwa kwambiri ndi mapewa ozungulira.

Kuti muchite izi:

1. Yambani mwagwada pa zinayi zonse pamphasa kapena pansi.
2. Kuti muwonetsetse kuyanjana koyenera, ikani manja anu molunjika pamapewa anu, m'chiuno mwanu mulifupi mwamapewa, ndi msana wanu osalowerera ndale.
3. Mapazi anu amayenera kusinthidwa, kutanthauza kuti mumaloza zala zanu kutali ndi thupi lanu. Kuti muchite izi, pamwamba pa phazi lanu mudzafika pansi.
4. Kuti mulowe gawo laling'ono lamatundawo, tulutsani mpweya ndikukankhira msana wanu momwe ungafikire padenga.
5. Pakadali pano, chibwano chanu chifikira m'chifuwa chanu.
6. Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10.
7. Chotsatira, sungani gawo lotsika la ng'ombe poyambilira. Pepani pang'ono kumbuyo ndikulola mimba yanu idikire pansi.
8. Izi zikuyenera kusunthira masamba anu paphewa ndikupangitsa msana wanu kupindika.
9. Gwirani izi kwa masekondi 5 mpaka 10 kenako mubwerere pomwe simulowerere ndale.
10. Bwerezani kawiri kapena katatu.

2. Pamwamba pamutu pachifuwa

Mwinamwake mwazindikira chifuwa cholimbirana kuposa chabwinobwino kuchokera m'mapewa ozungulira.

Izi mwina zimayambitsidwa chifukwa chakukhazikika pang'ono kwa mapewa ozungulira omwe amachititsa kuti minofu ya chifuwa ifupikitse ndikulimba.

Chifuwa ichi chimathandizira kutsegula thupi lakutsogolo.

Kuti muchite izi:

1. Yambani mutakhala pansi kapena kuimirira mutakweza manja anu, zigongono zikuwerama, ndipo manja anu atsekedwa kumbuyo kwa mutu wanu.
2. Ingoganizirani kuti mpira wa tenisi wakhala pakati pamapewa anu pamene mukufinya pang'onopang'ono kuti mugwirizane.
3. Gwirani kutambasula uku kwa masekondi 15 mpaka 30. Kumbukirani kupuma.
4. Bwerezani kawiri kapena katatu.

Pangani kusunthaku kukhala kosavuta posintha kutalika kwa manja anu. Mwachitsanzo, mutha kuyika manja anu pamwamba pamutu panu kapena ngakhale mainchesi angapo pamwamba pamutu panu kuti mutambasuke mosiyana.

Kuti mutambasuke kwambiri, yesetsani kuchita izi mukasamba pang'ono kapena mutatha kuchita masewera olimbitsa thupi ngati kuyenda, minofu yanu ikatenthedwa.

3. Kupuma kwambiri

Kukonzekera kumeneku kumaphatikizapo zomwe tonsefe timadziwa kuchita: kupuma!

Pamene mapewa athu ndi kumbuyo kumbuyo mozungulira kupita kutsogolo, izi zimatha kukhudza kupuma mwa kupangitsa kuti kukhale kovuta kupumira kwa chotsekera ndi nthiti zomwe zimachitika, ndikupangitsa kuti mpweya uzimva wosazama.

Kukhazikika kumakhudza kupuma, ndipo mutha kugwiritsa ntchito kupuma kuti musinthe momwe mukukhalira. Monga bonasi, anthu ena amawona njira zopumira njira yabwino yochepetsera kupsinjika.

Kuti muchite izi:

1. Yambani kupeza malo abwino omwe alibe zosokoneza zochepa.
2. Ngakhale momwe mukukhalira sikuyenera kukhala angwiro, ziyenera kukhala zowongoka mokwanira kuti chifuwa chanu chimakhala chotseguka.
3. Ikani dzanja pamwamba pamchombo wanu ndi lina pamtima panu.
4. Tsekani maso anu.
5. Tsekani pakamwa panu ndikupumira mpweya wambiri kudzera m'mphuno mwanu. Muyenera kumva kuti mimba yanu ikukula pansi pa dzanja lanu.
6. Gwiritsani 2 mpaka 4 kuwerengera.
7. Pumirani kudzera pakamwa kapena pamphuno kuwerengera zina ziwiri kapena zinayi.
8. Bwerezani zomwezo kwa masekondi 60.

Ngati mwatsopano pakupuma mwakuya, yambani ndi magawo ofupikirako. Mukayamba kukhala omasuka, pang'onopang'ono mutha kuwonjezera nthawi yochulukirapo.

Simukufuna kuchita mchitidwe wopuma?

Yesani kuwonera kapena kusinkhasinkha kwa zithunzi. M'malo mongoganizira za kupuma kokha, pali zina zomwe mungasankhe posinkhasinkha zomwe zingakuthandizeni kupumula minofu ndikuthandizira kuzindikira kwa thupi (ndi momwe mungakhalire).

4. macheke kuzindikira cheke

Bweretsani zizolowezi podziwa kuzindikira momwe mungakhalire. Mungathe kuchita izi mwa kukhazikitsa "cheke cheke" tsiku lanu.

Ndi njira yachangu komanso yothandiza kubwezeretsa thupi lanu kuti lizolowere mwanjira zomwe zimalimbikitsa kuyanjana koyenera.

Kuti muchite izi:

1. Yambani poyimirira khoma. Mutu wanu, masamba amapewa ndi matako ziyenera kukhudza khoma. Zidendene zanu ziyenera kukhala mainchesi 6 kutali ndi khoma.
2. Popeza cholinga ndikuti mukhale ndi masentimita ochepera pakati pa khosi lanu ndi khoma ndi kumbuyo kwanu ndi khoma, yesani malowa kuti muwonetsetse kuti akwaniritsa izi. Choyamba, pakati pa khosi lanu ndi khoma kenako msana ndi khoma.

M'masabata oyambilira ochita izi, khalani ndi chidwi chochita mayendedwe pafupipafupi momwe mungathere. Kuti mulowe mu chizolowezi, yesetsani kuchichita kamodzi pa ola masiku angapo.

Kakhalidwe kanu mukamakula pakapita nthawi, mutha kuchepetsa kuchuluka kwa machekewa ndikupitilizabe kuzindikira thupi.

Zitha kutenga milungu ingapo kuti muwone kusintha kwakanthawi.

Nchiyani chimayambitsa mapewa ozungulira?

Mapewa ozungulira nthawi zambiri amachitika chifukwa chobwereza-bwereza mayendedwe. "Text neck" ndi nkhani yofananira yofananira. Mawuwa amatchedwa ndi dzina loti msana ndi mapewa anu mukamakhotetsa khosi lanu patsogolo ndi pansi. Izi zimachitika mukamachita zinthu monga kuwerenga mawu, onani Twitter, kapena kuyesa kumenya Candy Crush.

Nkhani zokhudzana ndi kukhazikika sizomwe zimayambitsa mapewa ozungulira. Zina mwazomwe zingayambitse ndi izi:

• thoracic kyphosis, yomwe imadziwikanso kuti roundback, yomwe imatha kuchitika mu kufooka kwa mafupa
• scoliosis, mbali yachilendo ya kupindika kwa msana
• kufooka kwa minofu
• kulemera kowonjezera
• kusamvana kwa minofu, komwe kumatha kubwera chifukwa chonyalanyaza minofu ina mukamachita masewera olimbitsa thupi
• kunyamula zinthu zolemera

Kutenga

Ngati mapewa anu ozungulira amayamba chifukwa cha zovuta zokhudzana ndi kukhazikika, monga kukhala pa desiki kapena kuyang'anitsitsa pansi, izi zitha kukuthandizani kuti mukhale okhazikika. Kuchita masewerawa, komanso kuwunika momwe mungaonekere, kumathandizanso pazinthu zina zathanzi lanu, kuphatikiza kupuma kwanu ndi kufooka kwa minofu.