Zochitika Zakale Zokuthandizani Kuthetsa Mitsempha Yopweteka ndi Ululu

Nthawi zambiri kupweteka kwa ululu kumayambitsa kapena kumawonjezeka kwambiri ndi minofu, makamaka pamene mliri uli pambali kapena pambali, kumapeto kwa minofu, ndi / kapena pamapepala. Tsono pamene msana wanu umapweteka kumapeto kwa tsiku kapena mutatha kuchita masewera olimbitsa thupi, ganizirani kuyesera njirayi yolimbitsa thupi.

Zambiri mwa masamba omwe akutsatiridwa amagwiritsidwanso ntchito pakuthandizira kuti athe kukonzekera minofu kukhala "opanga," kutanthauza kuti amawagwiritsire ntchito kuti azigwiritsidwa ntchito mofulumira monga kuyenda, kupuma, kufika, ndi zina zambiri . Kotero ngati mudziwa kuti mukufunika kukhala olimba kwambiri, pulogalamuyi yosavuta komanso yosavuta ingakonzekerereni ntchito yowonjezera.

Zonse zimayamba ndi kupuma ndi kuzindikira thupi.

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Kutentha ndi Diaphragmatic Breathing

Lembani pansi pa supine (chingwe chagona), mwachitsanzo kumbuyo kwanu ndi mawondo anu akuwerama ndipo mapazi anu atagona pansi. Ikani manja anu pa mimba yanu.

Lembani pang'onopang'ono ndi kupyolera mu mphuno yanu. Pamene mukulumikiza, nthiti yanu ya m'munsi idzawonjezeka ndipo mudzamva manja anu akukwera pamene mimba yanu ikukwera. Tulukani pamilomo. ndipo gwiritsani ntchito kuthamanga kwa mphamvu pamimba pamimba ndi manja anu, kuti "muthandize" ndondomekoyi.

Gwiritsani ntchito mphindi zingapo mwanjira iyi; monga mukuchitira, modziletsa kulola thupi lanu kuti likhale lopumula, ndi kuthandizidwa ndi pansi.

Zambiri

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Khalani Osalowerera Ndale ndi Kulowetsamo

Kuti mwamsanga mukhazikitse msana, pendekani pamphuno mwanu njira yonse kubwerera kumbuyo nthawi zingapo. Kenako mukhazikitse pakati pa zinthu ziwirizi.

Kuchokera pamenepo, mudzachita kujambula . Tengani mozama kwambiri. Exhale, ndipo monga momwe mukuchitira, jambulani minofu yanu ya m'mimba kupita kumsana wanu. Lolani kutuluka kukuthandizeni "dzenje" m'mimba mwathu.

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Tulutsani Bwererani ndi Knees ku Chifuwa

Inu tsopano mwakonzekera kubwezeretsa kwakukulu kumbuyo, mawondo ndi chifuwa. Ikani mkono umodzi kuzungulira bondo pa mbali imodzi, ndipo bweretsani bondo kumbali yanu. Pamene mukuchita izi, lolani kuguguda paondo komanso mchiuno kuti chiwonjezere (ngati zingatheke popanda kupweteka kapena kusokonezeka).

Kuika bondo loyamba mmwamba, bwerezani ndi bondo lina. Malo anu otsiriza adzakhala ndi mawondo onse mu chifuwa chanu ndipo manja anu atakulungidwa pang'onopang'ono pamwamba pa mafupa anu (omwe ali pansi pa mawondo anu).

Pachifukwa ichi, mukhoza kumverera bwino kwambiri. Ngati ndi choncho, sangalalani!

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Kuthamanga Kwambiri

Poyambirira pa izi, munayesetsa kupanga mapepala amtundu umodzi kuti musamalowerere msana. Mkulu! Kotero inu muli nawo kale mawu oyamba a zomwe muti muzitsatira monga zochitika zovomerezeka. Kuthamanga kwachitsime ndiko kuyambira koyambirira kwa kumbuyo komanso kumbuyo kolimbikitsanso, komanso kusinthika.

Mu malo othamangitsira, onetsetsani, kenaka mutenge. Pa exhale, tambani mimba kumbuyo kwanu (ndi pansi). Lolani izi mwachimake zikukoka pansi pa pepala lanu pansi. Dziwani: Izi zikhoza kukhala zochepa kwambiri, makamaka poyamba. Ndizo zabwino. Mwazozoloŵera, kayendetsedwe ka kayendetsedwe kake kamakhala koyamba.

Lembani ndi kubwerera ku malo anu oyamba, pang'onopang'ono m'malo mwa chifuwa chanu ndi msana.

Bwerezani nthawi zingapo. Pamene mukupita, yesani, mochuluka, kugwiritsa ntchito m'mimba mwanu kuti muyambe kuyenda. Mwamtheradi, minofu yanu yamtundu idzakhala yosasamala; mwa njira iyi, mumakhala ndi mphamvu zomwe zimathandiza mkati mwanu.

Zambiri

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Sungani Pambuyo Lanu Lomaliza Pogwiritsa Ntchito Zochita Zolimbitsa Thupi

Chinthu chinanso chokhazikika chilimbikitso m'mimba pamimba ndi makina abwino. Pano pali kusuntha kophweka kumene kungakuthandizeni kuthetsa nkhawa izi.

Pamene mukuyenda, ndi manja anu molunjika (koma zitsulo zosatsekedwa) ndi pansi pambali yanu, muzitha kutulutsa ndi kukweza manja anu. Cholinga chake ndi kuwafikitsa pang'onopang'ono pa digirii 90 ndi pansi, koma ngati muli ndi ululu, paphewa kapena mavuto ena mumakhala momwe mungathere.

Yesani kusunga thunthu lanu pamene mukusuntha manja anu. Izi ziyenera kugwiritsira ntchito mimba zanu, ndipo ndicho chinthu chabwino. Lolani kayendedwe kabwere kuchokera kumapewa anu kumbuyo; Zili ngati kuti zimatsitsa pansi ngati njira yochepetsera kulemera kwa manja anu mmwamba.