Ruramisa hope
Ita tsika yekufungidzira mafaro apo iwe paunenge uchienda kunorara. Kurara kunofadza. Kurara ndiko utano. Asi usaedza kurara pakarepo, sezvo izvi zvinowanzokonzera zvinopesana. Zviri nani kurara pasi nerunyararo uye wozoshanda pakutanga nokufema zvakakwana, uye oenda mberi kumhepo yakadzika kufema. Kudzidzira kupfutidza kunokugadzirisa, kuvhara pfungwa dzisina kufanira uye iwe unogona kurara nyore nyore. Dzimwe nguva chimiro chemuviri maererano nemasikirwo enyika yePasi ndicho chikonzero chekushaya hope, saka zvinokurudzirwa kurara musoro kumusoro, uye tsoka kumaodzanyemba.
Zvakakosha kunwa girazi remvura inopisa usati warara.
Kudzidzira pashure pokumuka
Usati wabuda pamubhedha, urembera pamusana wako, ita zvigadziriswe nemutsoka wako wekurudyi (chitsitsinho mberi), wozorora. Ita shanduko imwechete nerutsoka rwako rworudyi uye, pakupedzisira, pamwe chete pamwe chete. Kushungurudza uye zorora marwadzo ako anoda kanomwe kanomwe. Ichi chiito chinowanzoita kupararira kweropa, kunoderedza marwadzo muzasi.
Kudzidzira kwakanyanya nyore - bhoroji iri kuitwa nenzira iyi: uri pamubhedha pamusana wako, pfugama namabvi ako uye kudhonza zvitsitsinho kusvika pamabvi. Tora kufema kwakadzika, svinudza meso ako uye, kuisa zvitsitsinho zvako uye kuputira pamubhedha, simudza zvigaro zvako uye kumashure, tora mweya wako kwenguva yakareba sezvinobvira, pfugama shure kwako zvakaoma sezvinobvira. Nekudzimisa, chengetedza shure kwako. Dzokorora 3-4 nguva. Kana uine utera husina simba, iva nechokwadi chekuita basa iri, rinonyatsokurudzira kubviswa kwegezi.
Ibva pamubhedha ugogara pamubhedha uri pasi. Simudza mabvi ako ugovabata nemaoko ako. Tevedzera kusimuka kwechigaro chekuzunungusa, kusvetuka nekudzoka ka5-10 nguva pasina kumira.
Ichi chiito chakanaka kwete kungotanga zuva, inoshandawo nguva isati yarara. Une ruzivo rwakakura rwekurapa, kubatsira kune zvirwere zvepfungwa, kunokurudzira kurara kwakanaka kwekurara.
Gara pasi pasi pazvitsitsinho zvako kana kuyambuka makumbo ako, svinudza meso ako, chengetedza shure kwako. Kanda musoro wako usingafambi mberi uye kumashure, kurudyi uye kuruboshwe. Dzorera musoro wako kurudyi uye kuruboshwe. Dzorera musoro nechokuita uye pane zvakasiyana. Kudzidzira kunoitwa 4 kusvika 6 nguva. Pedzisa basa racho nekudzora musana wako nemutsipa nemaoko ako. Kurovedza muviri kunobatsira zvikuru purogiramu yeropa.
Simuka zvakananga, bendedza gumbo roruboshwe, zvakanyanyisa uye nekukurumidzira kurova chitsitsinho kuruboshwe. Ndizvo zvakafanana nerutsoka rworudyi. Ita zvimwe zvishoma nemakumbo maviri kubva pane gumi kusvika makumi maviri. Unofamba mberi usarasa. Kuita muviri kunobatanidza hutundu hwemakumbo.
Nzvimbo yekutanga ndiyo yakafanana. Simuka pazvigunwe, zvakakwirira sezvinobvira uye enda pasi kuitira kuti zvitsitsinho zvibate pasi pasi zvishoma. Ita nguva 10-25. Misungo yemakumbo inokura. Inovandudza kusimba kwemuviri wose, inosimudzira kukura.
Mirai makarurama, makumbo mapepa-akaparadzaniswa kunze. Panguva imwe chete nokugomera, simudza maoko ako kuburikidza nemakona zvichikwira pamwe nematende ako mberi. Tora kufema kwako uye zvishoma nezvishoma unenge uchinge waisa muviri wako wose mberi uye pasi. Edza kuisa maoko ako pasi. Makumbo haakotamire. Muchigaro ichi, ita kupfurikidza kupfurikidza kuburikidza nemhino uye zvakare kubata kufema kwako chero bedzi iwe unogona. Zvino, panguva imwe chete nekufuridzirwa, simudza maoko ako, musoro uye trunk. Usabvarura chitsitsinho kubva pasi pakuchiva. Iva nechokwadi chekuti musoro uri pakati pemaoko ako munguva yekushanda. Dzidzirai katatu. Zvichida hazvizoiti pakarepo, usaora mwoyo. Kudzidzira muviri kunobatsira kune avo vanotambura nezvirwere zvakasiyana-siyana zvemuzasi, zvinobatsira kuderedza mafuta.
Kutarisira kwemuromo
Mangwanani, unoda kuchenesa mazino ako. Bvisai meno ako mumaminitsi 2-3 zvichida. Zvadaro geza tsvina yacho nesipo. Midzi yerurimi inowanzovharwa nehuwandu hwekuvhenekera epithelium, saka mangwanani fura muromo wako nerwizi rwakasimba rwemvura kubva mumvura.
Uturu hwemutauro, kufanana nevamwe, hunoda kusimbiswa. Nokuda kwechikonzero ichi, chiitiko chinokosha "chirevo chemirimi" chinoitwa. Gara uchidzikama uye uchifema zvakanyanyisa, uchikotamisa rurimi nechokuita shure, shandisa muromo werurimi mumuromo. Zvadaro tenderera musoro uye tambanudza rurimi rwese sezvaunogona, edza kubata zvifupa. Ipapo tambanudza rurimi zvakare kuti runyengetedze nheyo yaro, rukadzokera shure kumatenga. Dzokorora 10-12 nguva. "Kuvhara rurimi" kunopa kumira kunoshamisa kumisungo yerurimi, mutsipa uye nehuro, kunzwa kunononoka, kuvharidzira mumata kunowedzera, huroti rinopera, maronda anoreswa.
Eye Care
Tarisa pamucheto wemhino, tarisa kwemaminitsi 1-2, uye svinudza meso ako. Dzokorora kakawanda. Musoro haufaniri kuderedzwa.
Tarisa ziso pane imwe nzvimbo pakati pemashizha, tarisa kwemaminitsi 1-2, uye svinudza meso ako kuti uwane zororo. Panguva yekurovedza, usasimudza musoro.
Chengetedza musoro wakananga uye tarisa kune zvakanyanyisa kurudyi, wozosimuka, tarisa kwemaminitsi 1-2.
Mushure mekudzidza izvi, svinudzai maziso enyu kune zororo refu. Dzidziso idzi ina dzinoita zvinenge 3 nguva. Vachapedza kushaya simba kwemisungo yeziso, kuvandudza maonero.
Inobatsira maziso kutarisa zuva nemwedzi. Muzuva unogona kuona pakubuda kwezuva kana kuti kuvira kwezuva. Mushure mokunge muviri uchitevera, unogona kutora nguva 3-4, kutora mvura inotonhorera muchanza chako, uchikandira mumaziso ako akazaruka.
Kuchengeta maziso kunoitwa sezvinotevera. Gara zvakanyatsonaka pafurafura, isa mabote ako pane chimwe chinhu chiri nyore. Vhura meso ako ugovavhara nemaoko ako, isa zvigunwe pahuma yako. Ita chiedza chakaoma, stroking, kutinhira chete nemaoko ako, uye minwe yako inogara iri pahuma yako.
Kuchengetedza kwakaitwa kwemaminitsi 1-2, kunotonhora, kugadzirisa simba pane kuora kwemaziso uye nerve.
Kushambadza nehemorrhoidal dambudziko
Pose pfupa pamucheto wechindwe pamusi wega, kana kumanikidzira murwere kuti asvetuke pamabhola kana kumatombo akapoteredza.
Dzidzirai ne radiculitis, osteochondrosis yemunharaunda.
Inoitwa mumatanho maviri:
1 danho. Mira pamativi ose mana, arched uye bend back thy 50 - 100 times.
2 danho. Zvimire pamativi mana, ivai mapepa mumhepo inenge ichidzimwa yekutanga imwe nzira, ipapo imwe. Iko kune unhu hunotsanangurika muzvibatanidza.
Dzidzirai nerdiculitis, osteochondrosis munharaunda yekutambudza yomukona
Nokurwadziwa munharaunda yepamusoro ye thoracic yomukaka, sungirira pamusara, zorora, wozorora uine mutsindo unopinza musoro. Zvichida iwe unonzwa kunyorera uye unonzwa kupera kwekutambudzika. Nokurwadziwa mukati me-thoracic uye pasi-thoracic nzvimbo, tora dumbbell inenge inenge 5 kg. Dzokera shure kwako shure kwechigaro. Nzvimbo inorwara inofanira kuramba ichidzokera kumashure kwechigaro, maoko ne-dumbbells munzvimbo yakakwirira. Kushandisa dumbbell, ita shanje rinokurudzira mune nzvimbo ine thoracic yemumusana.
Itai maitiro emudzimai wekervical osteochondrosis
Iyo inonyanya kushandiswa ndiyo basa, kutevedzera kufamba kwe musoro "Chinese bolvanchika." Pakuzorora, tenderera musoro mune imwe nzira, zvino tora mweya kufema, ruramisa musoro pamusoro pekufuridzirwa, pamhepo inenge ichidzimwa inowedzera musoro mune imwe nzira. Tora kufema kwako, nezvimwewo. Famba ka5-10 pane imwe neimwe nzira.
Isa maoko ako kumusana wemusoro wako, minwe yako yakanamirwa. Ita mhepo yakanyanyisa uye benderera musoro wako mberi, zvishoma uchibatsira maoko ako. Tora kufema kwako kwenguva yakareba sezvinobvira. Ruramisa musoro wako, tora mweya. Runza ka5-10.