Zotambasula Zoyenera Kuchita Musanagone

Zamkati

• Chifukwa chomwe muyenera kutambasula musanagone
• 1. Kukumbatirana
• 2. Khosi limatambasula
• 3. Kugwada pansi kutambasula
• 4. Malo a mwana
• 5. Kutsika pang'ono
• 6. Anakhala kutsogolo kutsogolo
• 7. Kuyika pamiyendo
• 8. Kutsamira womangika ngodya pose

Chifukwa chomwe muyenera kutambasula musanagone

Zina mwazithandizo zachilengedwe, kuyambira kumwa tiyi wa chamomile mpaka mafuta ofunikira, kutambasula nthawi zambiri kumanyalanyazidwa. Koma mchitidwe wosavutawu ukhoza kukuthandizani kuti mugone msanga komanso kuti mugone bwino.

Kuwunika kwa 2016 kwamaphunziro angapo kunapeza kulumikizana pakati pa mayendedwe osinkhasinkha, monga tai chi ndi yoga, komanso kugona bwino. Khalidwe labwino la kugona limalumikizidwanso ndi moyo wabwino.

Koma ndichifukwa chiyani kutambasula kumakhudza tulo? Ndizotheka kusakanikirana kwa zinthu.Choyamba, kulumikizana ndi thupi lanu potambasula kumathandizira kuti muziyang'ana kwambiri mpweya wanu ndi thupi lanu, osati zopanikiza za tsikulo.

Kudziwa thupi lanu kumakuthandizani kukulitsa kulingalira, zomwe zakhala zikuthandizira kulimbikitsa kugona bwino.

Kutambasula kumathandizanso kuthupi, kuthandizira kuchepetsa kupsinjika kwa minofu ndikupewa kusokonezeka kwa tulo. Onetsetsani kuti mwatsata pang'ono. Kuchita masewera olimbitsa thupi musanagone kumatha kukhala ndi zotsutsana.

Nazi njira zisanu ndi zitatu zomwe mungawonjezere pazomwe mumachita usiku uliwonse.

1. Kukumbatirana

Kutambasula kumeneku kumagwiritsa ntchito ma rhomboids ndi trapezius minofu yakumtunda kwanu. Zimathandiza kuchepetsa kusakhazikika kwa tsamba lamapewa kapena kupweteka komwe kumayambitsidwa chifukwa chokhala moperewera, bursitis, kapena phewa lachisanu.

Kuti muchite izi:

1. Imani wamtali ndikuuzira pamene mutambasula manja anu.
2. Tulutsani pamene mukuwoloka manja anu, ndikuyika dzanja lanu lamanja kumanzere kwanu ndi kumanzere kwanu kudzanja lanu lamanja kuti mudzikumbatire.
3. Pumirani kwambiri mukamagwiritsa ntchito manja anu kuti mukweze mapewa anu patsogolo.
4. Gwirani izi kwa masekondi 30.
5. Kuti mutulutse, pumirani kuti mutsegule mikono yanu momasuka.
6. Tulutsani ndi kubwereza ndi dzanja lanu lamanzere pamwamba.

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2. Khosi limatambasula

Izi zikuthandizani kuti muchepetse nkhawa m'mutu, m'khosi, ndi m'mapewa. Yesetsani kuyika mawonekedwe abwino pochita izi.

Kuti muchite izi:

1. Khalani pampando wabwino. Tengani dzanja lanu lamanja pamwamba pamutu kapena khutu lanu lamanzere.
2. Pepani khutu lanu lakumanja kumapewa anu akumanja, mutanyamula malowa kuti mupume kasanu.
3. Bwerezani kumbali inayo.
4. Tembenuzani kuti muyang'ane paphewa lanu lamanja, ndikukhazikitsa thupi lanu lonse patsogolo.
5. Gwirani malowa mopumira 5.
6. Bwerezani kumbali inayo.

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1. Ikani chibwano chanu pachifuwa panu, mukuchigwira apa kuti mupume 5.
2. Bwererani kumalo osalowerera ndale ndikulola mutu wanu kubwerera mmbuyo kwa mpweya 5.
   

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3. Kugwada pansi kutambasula

Kutambasula uku kumathandiza kumasula minofu kumbuyo kwanu ndi m'mapewa, kuthetseratu ululu komanso kusapeza bwino.

Kuti muchite izi:

1. Bwerani mukugwada patsogolo pa mpando, bedi, kapena tebulo lotsika.
2. Onetsetsani kuti mawondo anu ali pansi pa mchiuno mwanu. Mutha kupumula bulangeti kapena khushoni kuti muthandizidwe.
3. Lonjezani msana wanu pamene mumadalira m'chiuno kuti mupite patsogolo, kupumula mikono yanu pamwamba ndikanjenjemera pamodzi.
4. Gwirani izi kwa masekondi 30.
5. Bwerezani nthawi 1 mpaka 3.

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4. Malo a mwana

Choyimira cha mwana ndikutambasula komwe kuli kofanana ndi kugwada kwa lat, koma kumasuka kwambiri. Ndizokwanira kukonza mpweya wanu, kupumula thupi lanu, ndikuchepetsa nkhawa. Zimathandizanso kuthetsa ululu ndi kupsinjika kumbuyo kwanu, mapewa, ndi khosi.

Kuti muchite izi:

1. Bwerani pansi mutagwada, mutakhala kumbuyo kwanu.
2. Mangirirani m'chiuno mwanu kuti mupite patsogolo ndikutsamira pamphumi panu pansi.
3. Lonjezerani manja anu patsogolo panu kuti muthandizire khosi lanu kapena mubweretse mikono yanu pambali pa thupi lanu. Mutha kugwiritsa ntchito pilo kapena khushoni pansi pa ntchafu kapena pamphumi panu kuti muthandizidwe.
4. Pumirani kwambiri mukakhala ndi poizoni, ndikubweretsa kuzindikira kwanu kumalo aliwonse osavomerezeka kapena olimba kumbuyo kwanu.
5. Gwiritsani ntchitoyi kwa mphindi zisanu. Muthanso kulowanso pakati pazotambasula zina kuti mupumulitse thupi lanu.

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5. Kutsika pang'ono

Lungweli limatambasula m'chiuno mwanu, ntchafu, ndi kubuula. Kutsegula chifuwa kumathandiza kuchepetsa kupsinjika ndi kupweteka m'dera lino komanso msana ndi mapewa anu. Yesetsani kukhala omasuka mukamachita izi, ndipo musadzikakamize kwambiri.

Kuti muchite izi:

1. Lowani pakhosi lotsika ndi phazi lanu lamanja pansi pa bondo lanu lakumanja ndi mwendo wanu wamanzere utambasulidwenso, kuti bondo lanu likhale pansi.
2. Bweretsani manja anu pansi pamapewa anu, pa mawondo anu, kapena mmwamba mpaka kudenga.
3. Pumirani kwambiri, kuyang'ana kukulitsa msana wanu ndikutsegula chifuwa.
4. Mverani mzere wakutuluka kuchokera kumutu kwanu.
5. Gwiritsani ntchitoyi kwa mpweya 5.
6. Bwerezani kumbali inayo.

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6. Anakhala kutsogolo kutsogolo

Kutambasula uku kumathandiza kumasula msana, mapewa, ndi khosi lanu. Ikutambasuliranso msana wanu wam'munsi.

Kuti muchite izi:

1. Khalani pansi ndikutambasula miyendo yanu patsogolo panu.
2. Gwiritsani mimba yanu pang'ono kuti mukulitse msana wanu, ndikukankhira mafupa anu pansi.
3. Mangani m'chiuno mwanu kuti mupite patsogolo, ndikutambasula manja anu patsogolo panu.
4. Pumulani mutu wanu ndikunyamula chibwano chanu m'chifuwa.
5. Gwiritsani ntchitoyi kwa mphindi zisanu.

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7. Kuyika pamiyendo

Uwu ndi mawonekedwe obwezeretsa omwe amathandiza kuchepetsa mavuto kumbuyo kwanu, mapewa, ndi khosi polimbikitsa kupumula.

Kuti muchite izi:

1. Khalani ndi dzanja lanu lamanja pakhoma.
2. Gona chagada pamene mukuyendetsa miyendo yanu khoma.
3. Chiuno chanu chimatha kukhala pamwamba pakhoma kapena mainchesi angapo. Sankhani mtunda womwe umakhala womasuka kwambiri. Muthanso kuyika khushoni pansi pa mchiuno mwanu kuti muthandizidwe ndikukwera pang'ono.
4. Pumulani manja anu pamalo aliwonse omasuka.
5. Khalani muyiyiyi mpaka mphindi 10.

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8. Kutsamira womangika ngodya pose

Kutsegulira mchiuno kotereku kumatha kuthandizira kuchepetsa kupsinjika kwa minofu m'chiuno mwanu ndi kubuula, zomwe zimapangitsa kukhala bwino makamaka mukakhala tsiku lanu lonse mutakhala.

Kuti muchite izi:

1. Khalani pansi ndikubweretsa mapazi anu pamodzi.
2. Tsamira m'manja mwanu kuti mubweretse msana, khosi, ndi mutu pansi. Mutha kugwiritsa ntchito mapilo kapena mapilo pansi pa maondo anu kapena mutu kuti muthandizidwe.
3. Ikani mikono yanu pamalo aliwonse abwino.
4. Yang'anani pa kupumula m'chiuno ndi ntchafu zanu mukamapuma kwambiri.
5. Gwiritsani izi mpaka mphindi 10.

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