Kuchita masewera olimbitsa thupi atabereka

Anita Lutsenko , wotchuka wa masewera achiyukireniya komanso wophunzitsa thupi labwino, amatsimikizira kuti pochita masewera olimbitsa thupi atabereka, mudzabwezera m'mimba pambuyo pa milungu iwiri.

1. "Pompomp" - miyendo yaying'ono kusiyana ndi mapewa, yatsamira ndi thupi ndikupuma manja athu patsogolo pa ntchafu. Timapuma kudzera m'mphuno, kenako kutuluka mpweya, kutulutsa mpweya, kutuluka mpweya, kutulutsa mpweya komanso kutulutsa mimba mkati mwa msana. Timatenga mpweya wina, kutuluka kwa nthawi yayitali kudzera pakamwa, kugwira mpweya ndikukoka mimba. Lembani, exhale ndi kachiwiri kuchedwa ndi mimba yokoka. Yesetsani kuchita masewera olimbitsa thupi kuti mutaya thupi pambuyo pobereka nthawi 15.
2. Bweretsani kuyambira kwa zochitika zisanachitike - kutsegula, kutulutsa thupi, kugwira mpweya ndikukoka m'mimba, ndikuyambitsa kayendedwe ka 5 ndi mimba, ngati kuponyera ndikuyambanso. Ndiye ife timadzuka ndi kupumira mu chifuwa chathunthu. Muyenera kupereka maulendo 5.
3. Mitengo yowonongeka pansi pa mapewa, ife timayika pambali mwendo umodzi, ndiye winayo. Chiuno chiyenera kutambasulidwa. Pa kupuma, timakokera mmimba, pumphunzi timamasuka. Muyenera kuyamba ndi masekondi 15 ndikuyamba kubweretsa zochitikazo kwa mphindi imodzi.
4. Mbali yayitali - imani pa chigoba, uweramire miyendo pamabondo, utala, matako ndi mapazi kuikidwa kumbuyo kwa rug. Dzanja lachiwiri liri kumbuyo kwa mutu, mapewa amatsika, chiuno chiri chopotoka, chimphepo chiri patsogolo. Ndi kutuluka pang'onopang'ono timakwera mmwamba, timadula beseni ndi mawondo, timayika kulemera. Pumirani, musamangogwira pansi ndipo mupitirize kufuula pamene mukupita. Tifunika kuchita mobwerezabwereza 10, kenaka tulani thupilo pamtunda, tambani mkono pamwamba pa mutu, pulumulani malo kwa masekondi atatu. Timabwereza kumbali yachiwiri.
5. Gwiritsani ntchito Kegel - khalani ndi miyendo yoloka, mutseke manja ake kumbuyo. Timayesera kukopera anus momwe tingathere pamwamba. Ngati mutagwira ntchito moyenera ndi minofu yamkati, mukhoza kuona kuchokera kunja momwe mimba imawombera. Patsiku lomwe mukufunika kuti musamapite zaka 100, zochitikazi zikhoza kuchitika kulikonse. Pamapeto pa njira iliyonse, muyenera kukonza minofu mkati mwawo ndikuyesera kuwasunga nthawi yaitali.
6. Ndipo masewera olimbitsa thupi panthawi yovuta kwambiri atatha kubereka amanyamula mtsamiro waukulu, kupingasa kwace kumbali, kugwirana manja mmwamba, kutembenuzira bondo losiyana mkati mwala, ndi kutuluka pansi pansi pa diagonally pansi, kutulukira bondo lachiwiri mkati. Kokani - inhale, pansi pansi - exhale.