Mangwanani ndiyo nguva yakanakisisa yokudzidzira: zuva haritsi, uye iwe uchawana mutero we vivacity kwezuva rese.
Gara uri muchitarisiko chinononoka nekunyorera zvakare uye funga nezvekufema. Nhamba yegumi nemapfumbamwe yekufema maitiro uye zvishoma nezvishoma simire.
- Batai mapapiro pamusoro pemusoro wako uye gara pasi, sekunge wakagara pachigaro chepamusoro. Maoko anotambanudza, coccyx - pasi, achiedza kutora pasi rezasi. Gara munzvimbo iyi 3-8 maitiro ekufema
- Kururamisa makumbo paunoramba uchitambanudza, kusunungura muviri pasi, uchiedza zvakaoma sezvinobvira kuti uiswe kumakumbo akajeka kana akadzikama. Tora mhepo 3-8.
- Isa maoko ako pasi pasi pasi pezvibatanidzwa zvepafudzi, rimwe danho rinotungamira nogamina. Zvinyoro zvakatambanudza pakati pemichindwe ne coccyx, gara mu "pose" gomo "katatu" kana kuti mashanu kufema.
- Pakuzorora, simudza uye musimudza rimwe gumbo. Tsika uye uchengetedze mutsetse we "run-loin-dot pakati pemaoko-korona-palm" maitiro maviri kana matatu ekufema.
- Bvuma "chimedza" pose. Paunenge uine kunyange kufema, edza kutambanudza pakati petsoka dzoruboshwe (yakatambanudzwa kumashure) uye korona. Ramba uri munzvimbo iyi kwemashure maviri kana matatu ekufema.
- Siya rutsoka rworuboshwe shure-pasi, uye gumbo rorudyi rinonamatira pamabvi akabatanidza Bvisa maoko ako kumusoro, uchipa muviri muviri wakarurama. Nekufema kunotevera, chengetedza mapepa pasi apa, uchizorora misumbu ye perineum.
- Wedzera muviri mumuviri umwe nemakumbo ako. Rutsoka rworudyi rwakakonzerwa nekona re 90 degrees, kuruboshwe rwakarurama. Tambanudza maoko ako kumativi, kumusoro-up (matatu kana mana mafema)
- Ruramisa gumbo rorudyi. Bheni kurudyi, idza ruoko rworudyi kune gumbo rorutsoka, kuruboshwe rwakatarira kumusoro shure kwe musoro. Tambanudza rutivi rwese rworuboshwe mukuyerera kwemakumbo mana ekufema.
- Rongedza, wozoshandura muviri kuruboshwe rwunobhururuka, uchitanga rutsoka rworuboshwe rwetsoka rweruboshwe mberi. Tenderera kumakumbo (shure kurudyi). Ruoko rworuboshwe runorara pasi kana pasi, soro rinodhonza kudenga.
- Bhenza rutsoka rworuboshwe mumabvi (ngero dzemaodzanyemba makumi mapfumbamwe) uye kutambanudza musoro wepamusoro uye kumusoro, shandura muviri kuruboshwe. Paunouya nebandauko rorudyi shure kwebandauko roruboshwe, peta mabhesi muchiito chetenzi uye usangodzvinyirira muchanza chechanza chako nemaviri-matatu-volt-exhalation.
- Kuwira pasi padheta (rutsoka rworudyi rwakakoromoka, kuruboshwe rworudyi rwakadzorerwa kumashure). Nemichindwe uri pasi, edza kuderedza mahudyu zvakaderera sezvingaita (zvikamu zvitatu-kupfurikidza-kufema). Usaita hurumende uye usazvinyanyisa kurwadziwa.
- Kana chirwere chekuita 11 chinoratidzika nyore kwazvo kwauri, iwe unogona kuchinetsa nenzira inotevera: nezororo rako rorudyi muzororo, uye kuruboshwe rwako kubata rutsoka rworuboshwe uye urerekere rutsoka rwako pamabvi ako, edza kuunza chitsitsinho pamakumbo (maviri-triadic mitsara).
- Sunungura rutsoka rwako rworuboshwe uye umire pamativi ose mana. Zvadaro zvishoma nezvishoma enda kune "chikomo" (ona chiito # 3). Tora mu sodium-shanu kufema kwemhepo uye pfugama zvinyoroke pamabvi ako.
- Kana iwe uchinzwa wakaneta, idzai mahudyu enyu pazvitsitsinho uye muzorore kufema kwenyu mashanu kana masere ekufema. Ichi chiitiko chichabatsira kuporesa uye kuderedza dambudziko mumatumbu.
Neyo mutoro uri kuruboshwe rwomuviri, dzokorora kuenzanisa kwezvidzidzo zvitatu kusvika kune gumi kurutivi rworudyi.
Kurovedza kuchave kwakanyanyisa kubudirira kana iwe uchitarisa kutarisa kune nzvimbo idzodzo dzomuviri umo basa rinoitika (kuvhiringidzika kana kusununguka kwemisimba). Nokudaro, kunyange usati watanga maitiro, edza kuwedzera rusununguko kubva pamifungo inowedzera mumusoro wako.
Maererano nehuwandu, vakadzi vazhinji havasi kugutsikana nehukuru hwechikamu chezasi chemuviri wavo (chiuno chakasakara, chiuno nemakumbo). Nguva dzose ita izvi zvakaoma uye iwe uchakurumidza kuona mugumisiro!