Mofanana ndi thupi lathu lonse, m’pofunika kukhala amphamvu m’dera la khosi lathu chifukwa amathandiza mutu.
Ubongo umalamulira mayendedwe onse a thupi potumiza zizindikiro. Khosi limagwira ntchito yaikulu pothandiza ubongo kulankhulana ndi thupi lonse. Choncho, kuvulala kulikonse kwa dera la khosi kungakhudze ubongo.
Komanso, khosi lolimba limathandizira kupewa kupweteka ndi kuvulala m'derali. Masiku ano, kupweteka kwa khosi ndi chimodzi mwazovuta za minofu pambuyo pa ululu wammbuyo ndipo nthawi zambiri zimawoneka mwa anthu omwe amayenera kukhala patsogolo pa kompyuta kwa maola ambiri.
Kulimbitsa minofu ya khosiM'pofunika kuchita masewera olimbitsa thupi nthawi zonse. Zochita izi ndizosavuta ndipo zambiri zimakhala zosavuta kuchita kunyumba. Pemphani "zoyenda zomwe zimathandiza kupweteka kwa khosi" ve "Zolimbitsa thupi zolimbitsa minofu ya m'khosi"...
Zochita Zolimbitsa Thupi Zolimbitsa Thupi
Nsagwada Grip
Kugwira chibwano ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuti mukhale ndi thanzi komanso kuthana ndi ululu wa m'khosi. Cholinga chake ndi kulimbikitsa kutsogolo ndi kumbuyo kwa khosi.
Sungani msana wanu ndi khosi molunjika ndikuyimirira ndi manja kumbali zanu. Maso anu aziyang'ana kutsogolo. Tsopano tsitsani chibwano chanu pang'ono kuti mumve kumbuyo kwa khosi lanu. Gwirani izi kwa masekondi 3-5 ndikubwezeretsa chibwano chanu pamalo oyambira.
Ichi ndi chofunikira ntchito yolimbitsa khosindi Imani ndi msana wanu ku khoma lathyathyathya. Yambani ndi mapazi anu kutali ndi khoma.
Mutu wanu ndi msana wanu ziyenera kutsagana ndi khoma. Tsopano ikani zigongono zanu, manja anu ndi kumbuyo kwa manja anu ndi zala ku khoma ndi kusunga dzanja lanu pa phewa.
Mikono yanu, manja, mutu ndi zala ziyenera kukhudza khoma ndipo pamene mukuchita izi, pang'onopang'ono lowetsani manja anu pamwamba pa mutu wanu ndikuzitsitsa pansi. Iyenera kubwerezedwa nthawi zosachepera 10. Ntchitoyi iyenera kuchitika 3-5 pa tsiku.
Kuti muyambe, gonani chafufumimba pansi, kupumitsa mphumi yanu pa chopukutira kuti muthandizidwe. Mikono iyenera kuikidwa pansi ndi kanjedza kumbali.
Tsopano ikani lilime lanu padenga la pakamwa panu. Izi zithandizira kukhazikika kwa minofu yomwe ili kutsogolo kwa khosi lanu kuti ithandizire kulimbitsa. Finyani mapewa anu ndikukweza manja anu pansi.
Mangirirani zigongono zanu ndi manja anu, zala zanu mmwamba. Pambuyo pake, mofatsa kwezani mphumi yanu kuchokera pa chopukutira; maso ayenera kulunjika ndi kuyang'ana pansi.
Zochita izi zimachitika ndi zolemera. Posankha kulemera, onetsetsani kuti mutha kuchigwira bwino ndi kumbuyo kwa khosi lanu. Yambani ndikugona kutsogolo pa benchi.
Mutu wanu uyenera kupachika pamphepete ndi mapewa anu ogwirizana ndi mapeto a benchi.. Gwirani kumbuyo kwa mutu wanu mopepuka ndi manja onse awiri. Tsopano ipendekereni pang'onopang'ono mmwamba ndi pansi. Bwerezani mayendedwe.
Ikani manja anu pamphumi panu. Yambani kusuntha mutu wanu kutsogolo ndikugwiritsa ntchito manja anu polimbana ndi mphamvu ya mutu wanu. Khalani ndi malo otsutsana awa kwa masekondi asanu. Pumulani pang'ono kuti mupumule ndikubwereza seti 5-3 zolimbitsa thupi katatu patsiku.
Mukhozanso kuchita zomwezo poika manja anu kumbuyo ndi kukankhira mutu wanu kumbuyo.
Kumenya Mapewa (Pogwiritsa Ntchito Zolemera)
Gwirani ma dumbbells olemera mapaundi 2 mpaka 5 m'dzanja lililonse. Masulani manja anu pamene manja anu akuyang'anizana.
Kwezani mapewa anu mpaka khutu. Gwirani kwa masekondi angapo ndikumasula. Bwerezani 8-12 pa tsiku.
Reverse Stance (Pogwiritsa Ntchito Zolemera)
Gwirani ma dumbbells olemera mapaundi 2 mpaka 5 ndikuwerama kutsogolo kuti chifuwa chanu chifanane ndi pansi (monga kutenga uta). Yendetsani manja anu mmwamba manja akuyang'ana ku miyendo.
Kenako pindani zigongono zanu pang'ono ndikufinya mapewa anu kuti mukweze manja anu m'mbali. Imani kaye kamphindi ndi kumasula kaimidweko. Bwerezani 8-12 pa tsiku.
Kuyimirira (Kugwiritsa Ntchito Zolemera)
Pogwiritsa ntchito ma dumbbells olemera ma kilogalamu 2 mpaka 5 iliyonse, imirirani mowongoka manja akuyang'ana ntchafu.
Kokani zolemera mpaka ku kolala potembenuza zigongono zanu kumbali.
Gwirani malowo kwa mphindi imodzi, kenaka mubwerere kumalo oyambira. Bwerezani zolimbitsa thupi 8 mpaka 12 pa tsiku.
Kodi N'chiyani Chimayambitsa Kupweteka kwa Pakhosi?
Khosi lathu limakumana ndi zovuta zambiri pamoyo wathu watsiku ndi tsiku chifukwa chazifukwa izi:
- Maonekedwe olakwika a thupi
- Kuperewera kwa ergonomics yakuthupi
- Kugona kosasokonezeka
- Kugwedezeka kwadzidzidzi
Ngati mumathera nthawi yambiri mukugwira ntchito pakompyuta kapena pa desiki yaofesi, pangani masewero omwe ali pamwambawa kukhala gawo la zochitika zanu za tsiku ndi tsiku.
Zoyenera Kusamala Pochita Masewero a Pakhosi
Musanayambe njira iliyonse yomwe tatchulayi, ngati mukumva kupweteka kosalekeza kulikonse pakhosi ndi kumbuyo kwanu, musaiwale kukaonana ndi dokotala mwamsanga.
Monga lamulo, pewani kugwedezeka kwadzidzidzi kapena kugwedezeka komwe kungayambitse kupweteka kwa minofu ya khosi.
- Pamene kutupa kumachepa, muyenera kugwiritsa ntchito kwa mphindi imodzi ndi chopukutira choviikidwa m'madzi otentha.
Bath ya Orange Peel
- Njira ina yomwe mungayesere kunyumba ndikukonzekera kusamba pogwiritsa ntchito ma peel alalanje atatu, masamba anayi a letesi ndi supuni ziwiri za uchi.
- Sakanizani zosakaniza zonse mu theka la lita imodzi yamadzi. Wiritsani kwa mphindi 20.
- Kulowetsedwa uku ndi njira yabwino yosambira yopumula. Ngati kupweteka kwa khosi lanu kumayambitsidwa ndi kupsinjika maganizo kapena kupsinjika maganizo, iyi ndiyo njira yabwino yothetsera chithandizo.
Nettle wakufa
- Nettlendi zitsamba zomwe zimakhala ndi mphamvu zotsutsa-kutupa, zomwe zimapangitsa kuti zikhale bwino pochiza ululu wa khosi ndi mutu.
- Onjezani supuni ya masamba owuma a nettle ku kapu ya madzi otentha ndikuphika kwa mphindi zingapo. Kenako sungani madziwo.
