Kutambasula: Zochita

Kutambasula (kapena kutambasula) si mbali yokha yosafunikira kwambiri ya zochitika zilizonse, komanso chinthu chopindulitsa kwambiri chomwe chimakhala ndi zotsatira zabwino kwambiri pa thupi. Simukusowa kutsatira chitsanzo: Zochita zolimbitsa thupi ndizo maziko a yoga, ndipo yoga imakhudza kwambiri thupi ndi maganizo.

Kusokoneza kwenikweni

Masukulu owongolera si mbali yofunikira chabe ya kutenthetsa kapena kukomoka, komwe kumakupatsani mpumulo kuti musamasule minofu yanu ndipo potero musapewe matenda aakulu opweteka mutatha kuphunzitsidwa. Zotsatira za maphunziro otambasula pa thupi la munthu ndi ochuluka kwambiri:

1. Kutambasula kwa mapazi kumakhudza kwambiri kugawidwa kwa magazi komanso ngakhale kufalikira kwa minofu.
2. Ngakhale zozoloŵera zophweka zoyambirira kwa oyamba kumene zimakhala ndi mphamvu yotsitsimula, kotero sizithetsa ululu wokhawokha, komanso mavuto a thupi chifukwa cha nkhawa za dongosolo la mitsempha kapena zovuta.
3. Mphamvu yotambasula idzakuthandizani kuti mukhale osamvetseka komanso osasinthasintha, kupatulapo, kuphunzitsidwa nthawi zonse kumapangitsa kuti mukhale bwino.
4. Ngakhale mutayesetsa kutambasula kunyumba, machitidwe awa adzakhala ndi zotsatira zabwino kwambiri thupi lonse ndipo adzakuchepetsetsa ukalamba, kukuthandizani kukhala wokongola kwa zaka zambiri.

Ngati mumagwiritsanso ntchito nyimbo zochepetsera, ndiye kuti magulu angakuthandizeni kuti mukhale osangalala komanso okondweretsa.

Kutambasula: masewero olimbitsa thupi

Pamene mukuchita masewero olimbitsa thupi, onetsetsani kuti mukuyang'ana kupuma kwanu: sikuyenera kuchedwa, ndikofunika kuti izizikhala zosavuta komanso zogwirizana. Kotero, zovutazo zokha zili ndi zochitika 10 zosavuta:

1. Mukaimirira pamtunda, kwezani manja anu mmwamba ndikutambasula ndi chisangalalo, mutakweza manja anu, mapewa ndi chifuwa. Gwirani masekondi asanu.
2. Mukamaimirira, bweretsani manja anu kumbuyo kwanu, musamalire manja, mutseke m'mimba, ndikuyang'ana kumbuyo kwa mphuno, ndipo khalani patsogolo kwambiri. Kumbuyo kumakhala kosasinthasintha, osati kuzungulira! Gwirani malowa kwa masekondi 15-20.
3. Kuchokera pa malo oimilira, gwadirani mawondo ndikudalira patsogolo, mu malo awa, gwirani pansi ndi manja anu. Pambuyo pake, yongolani maondo anu ndikugwiritsira ntchito mphindi 15-20. Kenaka, gwetsani kumbuyo kwanu ndipo pang'onopang'ono muweramire miyendo yanu kuti mubwerere ku malo awo oyambirira.
4. Yambani mofulumira, dzani mmimba mwako, yikani miyendo yanu padera ndi kukweza chifuwacho. Ikani dzanja lanu lamanja kumtunda kwa dzanja lanu lakumanja, ndipo kwezani dzanja lanu lamanzere pamwamba pa mutu wanu. Kwezani dzanja lanu kumanja, ngati kuti mukuyesera kukankhira khoma. Gwiritsani masekondi 15, kenako bwererani pamalo oyambira. Bwerezerani zochitikazo kumbali inayo.
5. Ikani mapazi anu ochuluka kuposa mapewa anu, mitengo ya palmu pansi. Ndi phazi lanu lakumanja, gwirani kumbali, pendani mwendo wanu wamanzere (osati kutsitsa chidendene pansi). Gwira masekondi 15.
6. Lembani kumbuyo kwanu, kwezani bondo lanu lakumanja ku chifuwa chanu ndi kuligwira kwa masekondi asanu. Bwerezani ndi mwendo wolunjika kwa masekondi 10. Chitani ku mwendo wakumanzere.
7. Lembani kumbuyo kwanu, mawondo onse akugwedeza ku chifuwa, pamene mukugwada mitu yanu. Gwira masekondi 15.
8. Lembani kumbuyo kwanu, mawondo onse awiri agwedeze ku chifuwa, gwirani mapazi ndi manja anu. Konzani mwangwiro miyendo yanu (kapena kuti muyambe - kufika pazomwe mungathe). Gwira masekondi 15.
9. Khala pansi mu Turkish, pendeketsa mutu wako kumbali, kuyesa kuyika pa phewa lako. Gwirani masekondi asanu. Chitani ku mbali inayo. Bwerezani kawiri.
10. Khalani pansi mu Turkey, mutembenuzire mutu wanu ndikuyang'anirani. Gwirani masekondi asanu. Bwerezani kumbali inayo.

Mwa njira, ambiri amagwiritsa ntchito kutambasula kulemera - mwachitsanzo, nthawi zonse kutambasula minofu ya ana a miyendo, mumachepetsa voliyumu! Mofananamo, zimagwirira ntchito mbali zina za thupi.