Mukufuna Kuthana Ndi Chizolowezi Chanu? Yesani Njira 8 Izi

Zamkati

• Ubwino wake wokhala bwino ndi chiyani?
• 1. Imani wamtali
• 2. Khalani moyenera
• 3. Yendani mozungulira
• 4. Zithunzi zosanja
• 5. Maonekedwe a mwana
• 6. tsamba lamapewa Finyani
• 7. thabwa
• 8. Mlatho
• Mfundo yofunika
• Kodi Ndi Bwanji Malo Okhala Pamalo Okhazikika Oyenera?

M'masiku ano amakono, ndikosavuta kuposa kale kudzipeza mutagona pafoni kapena mutagona pa laputopu kwa maola angapo. Kutsekedwa pazenera kwa nthawi yayitali, makamaka ngati simukukhazikika bwino, kumatha kukuwonongerani minofu, mafupa, ndi mitsempha yanu.

Thupi lanu likafika pozolowera kukhala likusakidwa kwa maola ambiri, zitha kukhala zosavuta kupitilizabe kukhazikika komweko, ngakhale simukukhala patsogolo pazenera.

Ngati mukufuna kuthana ndi chizolowezi chanu, pali machitidwe osavuta ndi njira zomwe zingakuthandizeni. Munkhaniyi, tiwona njira zisanu ndi zitatu zomwe mungachite kuti muchepetse kugona komanso kukonza magwiridwe anu onse.

Ubwino wake wokhala bwino ndi chiyani?

Kukhazikika ndi momwe thupi lanu limakhalira mukaimirira, mutakhala, kapena mutagona. Kukhazikika koyenera kumayika kupsyinjika pang'ono paminyewa yanu komanso zimfundo zanu.

Slouching, slumping, ndi mitundu ina yosaoneka bwino imatha kubweretsa kusokonezeka kwa minofu, komanso kupweteka kwa msana, kupweteka kwamalumikizidwe, komanso kuchepa kwa magazi. Kukhazikika koyipa kumatha kubweretsa kupuma komanso kutopa.

Ubwino wokhala bwino ndi monga:

• Kulimbitsa bwino. Kukhala ndi malire bwino sikuti kumangochepetsa chiopsezo chakugwa, kungathandizenso luso lanu lamasewera.
• Kupweteka pang'ono kumbuyo. Kukhazikika bwino kumachepetsa kupsinjika ndi kusokonezeka pama disks ndi vertebra mu msana wanu.
• Chiwopsezo chochepa chovulala. Kuyenda, kuyimirira, ndi kukhala moyenera kumachepetsa kupsinjika kwa minofu yanu, mafupa anu, ndi mitsempha yanu.
• Kutopa pang'ono. Mitsempha yanu ikagwiritsidwa ntchito moyenera, imatha kuthandizira kusamalira mphamvu zanu.
• Mutu wochepa. Kukhazikika koyipa kumatha kuyika khosi lanu mopitirira muyeso, zomwe zingayambitse kupweteka kwa mutu.
• Kupuma bwino. Kukhazikika bwino kumathandiza kuti mapapu anu akule bwino, ndikupemphani kuti muzipuma mosavuta.
• Kuyenda bwino. Pamene ziwalo zanu zofunika sizikakamizidwa ndi slouching, zimatha kuthandiza magazi anu kuyenda mosavuta kudzera mumitsempha ndi ziwalo zanu.

Gawo loyamba loti musagwedezeke ndikuyenera kudziwa momwe mukukhalira. Nthawi zambiri timatanganidwa kwambiri ndi zomwe timachita mpaka kuiwala kuwona momwe tikukhalira.

Khalani ndi chizolowezi chofufuza momwe mukukhalira tsiku lonse. Tawonani momwe mukuyimira, kukhala, kapena kuyenda. Konzani nthawi iliyonse mukapezeka kuti mukugwedezeka kapena kusaka msana kapena mapewa, kapena kukankhira mutu kapena khosi lanu kutsogolo kuti muwone chinsalu.

Njira ndi machitidwe otsatirawa atha kukuthandizani kuti muchepetse kugonja ndikugwiritsa ntchito mawonekedwe abwino m'malo mwake.

1. Imani wamtali

Mwina simungasamale momwe mumayimira, koma zitha kupanga kusiyana kwakukulu pamakhalidwe anu. Kuti mukhale olimba, sungani malingaliro awa:

• Imani molunjika ndi wamtali ndi mapewa anu omasuka ndikubwerera mmbuyo pang'ono. Ganizirani za chingwe chosaoneka chikukoka mutu wanu kudenga.
• Imani ndi mapazi anu pafupifupi phewa-mulifupi, ndikulemera kwanu makamaka pa mipira ya mapazi anu.
• Sungani mawondo anu pang'ono.
• Lowani m'mimba mwanu.
• Sungani mutu wanu, osakhazikika patsogolo, ndi makutu anu paphewa panu.
• Chotsani zala zanu kumapazi anu, kapena kuchokera kuphazi kupita ku linzake ngati mukuyenera kuyimirira pamalo amodzi kwa nthawi yayitali.

2. Khalani moyenera

Mukakhala pansi, sungani malangizo awa kuti muwonetsetse kuti mukugwiritsa ntchito mayendedwe abwino:

• Khalani molunjika ndi mapewa anu omasuka, koma osakopeka kapena kuzungulira.
• Sankhani mpando wamtali womwe umakulolani kuti mapazi anu azikhazikika pansi. Pewani kuwoloka miyendo yanu.
• Sungani mawondo anu kapena kukwera pang'ono kuposa chiuno chanu.
• Khalani pampando wanu kuti mpando wanu ubwerere kumbuyo msana wanu.
• Samalani pamutu panu. Musalole mutu wanu ndi chibwano kukhala patsogolo pa mapewa anu.
• Khalani makutu anu atagwirizana mapewa anu.
• Sungani zenera pamakompyuta anu pamaso kuti muteteze khosi lanu kuti lisakwerere kapena kubwerera kumbuyo.

3. Yendani mozungulira

Kugwira malo amodzi, ngakhale kukhala pansi kapena kuyimirira, kwa nthawi yayitali kumatha kuyambitsa kusokonezeka kwa minofu, kusapeza bwino, komanso kutopa. Zotsatirazo zitha kukhala zowopsa kwambiri ngati muli pamalo ocheperako.

Pofuna kupewa kupweteka kwa minofu ndi kutopa, pangani mfundo kuti mudzuke, kutambasula, ndikuyenda kwa mphindi zochepa ola lililonse. Ikani alamu pafoni yanu kuti ikukumbutseni kuti mudzuke ndikuyenda.

Zitha kuthandizanso ngati mungachite ntchito ina yomwe ikufunika kuti mugwiritse ntchito minofu yosiyana ndi omwe mukukhala pansi kapena ataimirira.

4. Zithunzi zosanja

Ngati mwakhala pamalo amodzi kwakanthawi, khoma limayenda ndi njira yabwino yokhazikitsiranso thupi lanu ndikukukumbutsani momwe mawonekedwe abwino amaonekera. Zingakhale zothandiza pochepetsa kukhazikika m'khosi mwanu ndi m'mapewa.

Kuti muchite izi:

1. Imani ndi msana wanu, matako, mapewa, ndi mutu mutapanikizika mwamphamvu kukhoma.Mapazi anu amatha kukhala phazi limodzi kapena awiri kuchokera kukhoma kuti akuthandizeni kukhazikitsa thupi lanu moyenera.
2. Sungani chopindika m'chiuno mwanu kuti musakhale ndi chipilala kumbuyo kwanu. Sungani mawondo anu pang'ono.
3. Lonjezerani manja anu molunjika pamwamba panu ndi kumbuyo kwa manja anu kukhoma. Awa ndi malo anu oyambira. Mwina zimakuvutani kukweza manja anu poyamba, ndipo zili bwino. Akwezeni mpaka momwe mungathere kwinaku mukusunthira thupi lanu kukhoma.
4. Ndi msana wanu wamtali ndi chifuwa chanu chitseguka, finyani minofu ya pakati panu pamene mukutsitsira manja anu m'mapewa anu. Sungani misana yanu m'manja, zigongono, mapewa, msana, matako, ndi mutu wopanikizika kukhoma poyenda.
5. Sungani manja anu pansi mpaka atatsika pang'ono kuposa kutalika kwa phewa.
6. Gwirani malowa kwakanthawi, kenako kanikirani manja anu pamalo oyambira popanda kukweza chilichonse pakhoma.
7. Bwerezani nthawi 10-12.
   

5. Maonekedwe a mwana

Kuchita masewera olimbitsa thupi kumathandiza kutambasula msana wanu, komanso ma glutes ndi mitsempha yanu. Itha kuthandizanso kuchepetsa mavuto kumbuyo kwanu ndi m'khosi.

Kuti muchite izi:

1. Yambani pazinayi zonse ndi manja anu ndi mawondo pansi.
2. Sinkani m'chiuno kumbuyo kumapazi anu, kwinaku mukuyenda manja patsogolo panu. Ngati ntchafu zanu sizingatsike, mutha kuyika pilo pansi pawo kuti muthandizidwe.
3. Sungani pamphumi panu pansi ndikunyamula mikono yanu patsogolo panu.
4. Pumulani ndikupuma kwambiri.
5. Gwiritsani ntchitoyi kwa mphindi 5, kukumbukira kupuma mozama nthawi yonseyi.

6. tsamba lamapewa Finyani

Kuchita masewerawa kumatha kuthandizira kuti mukhale okhazikika mwa kukhazikika pamapewa anu ndi minofu yakumbuyo. Zingathandizenso kuti minofu ya pachifuwa ikhale yosavuta.

Kuti muchite izi:

1. Imirirani ndi mikono yanu pambali panu.
2. Kokani mapewa anu kumbuyo ndi pansi pang'ono, ngati kuti mukuyesera kuti mapewa anu agwire. Musapitirire malire, koma kokerani mpaka mutamva kutambasula pang'ono minofu yanu.
3. Gwiritsani masekondi angapo ndikubwerera kumalo oyambira.
4. Bwerezani nthawi 10.

7. thabwa

Minofu yamphamvu yamphamvu imathandiza kwambiri kuti mukhale okhazikika. Ndicho chifukwa chake kumanga mphamvu pachimake ndikofunikira ngati mukufuna kupewa kulowa mikhalidwe yoipa.

Minofu yanu yapakati imaphatikizapo minofu yanu yam'mimba ndi minofu yozungulira m'chiuno mwanu ndikutsika kumbuyo.

Imodzi mwazochita zabwino kwambiri zomangira maziko olimba ndi thabwa. Ntchitoyi ingathandizenso kuchepetsa kupweteka komanso kuuma pakukhala kapena kuyimirira molakwika.

Kuti muchite izi:

1. Yambani pazinayi zonse, ndi manja anu pansi pamapewa anu ndi mawondo anu pansi pa chiuno chanu.
2. Dzichepetseni m'zigongono ndikuwongola miyendo yanu kumbuyo kwanu, kuti mapazi anu akhale otambalala m'lifupi.
3. Sungani maziko anu ndikukhazikika kumbuyo kwanu.
4. Gwiritsani masekondi 20-30. Mukangozolowera izi, mutha kuzisunga kwanthawi yayitali.

8. Mlatho

Mlathowu ndi ntchito ina yolimbitsa thupi.

Kuti muchite izi:

1. Gona chagwada ndi mawondo anu atawerama, mapazi atagona pansi, ndi mikono itayandikira mbali, mitengo ya kanjedza pansi.
2. Limbikitsani minofu yanu yapakatikati ndi glutes, kwezani m'chiuno mwanu pansi kuti mawondo anu agwirizane ndi mapewa anu.
3. Gwiritsani masekondi 30, kenako muchepetse m'chiuno.
4. Bwerezani nthawi 5 mpaka 8.

Mfundo yofunika

Chimodzi mwazifungulo kuti musagwedezeke kapena kusaka ndi kukumbukira nthawi zonse momwe mwakhalira.

Ikani zidziwitso pafoni yanu kuti mudzikumbukire kuti mukhale okhazikika ndikuchita zopuma pafupipafupi kuti minofu yanu isakhale yolimba kapena yolimba chifukwa chokhala pamalo amodzi kwakanthawi.

Pamodzi ndi maimidwe oyenda ndi kuyenda, zimathandizanso kuchita zolimbitsa thupi nthawi zonse kuti minofu yanu ikhale yolimba, yosinthasintha, komanso yokhoza kukuthandizani kuti mukhale okhazikika.

Kodi Ndi Bwanji Malo Okhala Pamalo Okhazikika Oyenera?