Ukulala ngokufanelekileyo
Ukuphuhlisa umkhwa wokulindela ukuzonwabisa emva nje kokulala. Ukulala kuyonwabile. Ukulala kubomi. Kodwa ungazami ukulala ngokukhawuleza, kuba oku kudala kubangela umphumo ochaseneyo. Kungcono ukulala ngokuthula uze usebenze kuqala ngokuphefumula ngokupheleleyo, uze uqhubeke nokuphefumla. Ukuzilolonga kuya kukunciphisa, ukuxosha iingcinga ezingadingekile kwaye uya kulala lula. Ngamanye amaxesha isikhundla somzimba ngokubhekiselele kwintsimi ye-magnetic yomhlaba yimbangela yokulala, ngoko kuyacetyiswa ukuba ulale intloko ukuya ngasenyakatho, kunye neenyawo ezantsi.
Kunceda kakhulu ukusela iglasi yamanzi ashushu ngaphambi kokulala.
Ukuzivocavoca emva kokuvusa
Ngaphambi kokuba uphume embhedeni, ulale emhlane wakho, yenza ukunyakaza kwesantya sakho sekhohlo (isithende phambili), uze usikhulule. Yenza uhambo olufanayo kunye nonyawo lwakho lokunene kwaye, ekugqibeleni, kunye nabo babini kunye. Xinisa kwaye ukhulule imilenze yakho kufuneka okungenani amaxesha amahlanu. Lo msebenzi uqhelanisa ukujikeleza kwegazi, ukhulula intlungu kwi-back back.
Umsebenzi olula kakhulu - ibhuloho yenziwe ngale ndlela: ulele embhedeni emhlane wakho, uguqa amadolo uze udonse izithende zakho. Thatha umoya ophezulu, uvale amehlo akho, uphumule izithende zakho uze uphawule embhedeni, pha kamisa izikhwebu zakho kunye nomva, gcina umoya wakho ngokukhawuleza kangangoko kunokwenzeka, ukuguqula umva wakho nzima kunokwenzeka. Xa uphuma, khupha umva wakho. Phinda 3-4 amaxesha. Ukuba unomqolo obuthathaka, qi niseka ukwenza lo msebenzi, uphinde ukhuthaze kakhulu ukukhutshwa kweegesi.
Phuma embhedeni uze uhlale ematshini phantsi. Phakamisa amadolo uze uwaqonde ngezandla zakho. Xelisa ukunyakaza kwesikiti sokugungqa, ujike emva nangamaxesha ama-5-10 ngaphandle kokuyeka.
Lo msebenzi ubhetele nje kuphela ukuqala usuku, kubalulekile nangaphambi kokulala. Unobungakanani obubanzi beempembelelo zonyango, uncedisa ngezifo zengqondo, zikhuthaza ukulala okulungileyo.
Hlala phantsi phantsi kwizithende zakho okanye uwela emilenzeni, vala amehlo akho, gcina umqolo wakho ngqo. Phonsa intloko yakho ingapheli phambili kwaye ibuyele emuva, ngasekunene nakwesobunxele. Jikela intloko yakho ngakwesokunene nangesinceleni. Vula intloko kwinqanaba le-clock kunye nakwindlela eyahlukileyo. Ukuzivocavoca kwenziwa kwimizuzu engama-4 ukuya kwezi-6. Gqiba umsebenzi ngokubamba umqolo wakho nentamo ngezandla zakho. Ukuzivocavoca kunenzuzo kakhulu kwinkqubo yenzwa.
Sukuma uqonde, ugobe umlenze wesobunxele, ngokukhawuleza kwaye wuleza uthinte isithende ngakwesobunxele. Kuyafana neenyawo ezilungileyo. Yenza okunye kunye neenyawo zombini ukusuka kuma-10 ukuya kuma-25 amaxesha. Ukuqhubela phambili akuyi kuphosa. Ukuzivocavoca kwakha imisipha yemilenze.
Indawo yokuqala iyafana. Vuka kwizwane, phezulu phezulu kwaye unyuke ukuze izithende zithinte umgangatho kancane. Yenza amaxesha angama-10-25. Imisipha yemilenze ikhula. Ukuphuhlisa ukuzinza komzimba wonke, kukhuthaza ukukhula.
Yima ngokuthe tye, iinyawo zangeenxa zonke. Ngxeshanye kunye nokucwina, pha kamisa izandla zakho ngaphesheya phezulu ngeentende zezandla zakho. Gcina ukuphefumula uze uphucule umzimba wakho wonke phambili nangaphantsi. Zama ukubeka izandla zakho phantsi. Amagqabi aguqa. Kule ndawo, yenza umphunga ophuculayo ngeempumlo uze uphinde ubambe umoya wakho nje. Emva koko, ngokukhawuleza, pha kamisa izandla zakho, intloko kunye ne-trunk. Musa ukusikrazula isithende phantsi kwisantya. Qinisekisa ukuba intloko iphakathi kwezandla zakho ngexesha lomsebenzi. Ukuzivocavoca amaxesha ama-3-5. Mhlawumbi awuyi kukhawuleza, ungadikibali. Ukuzivocavoca kunceda kakhulu kubantu abaphethwe zizifo ezahlukahlukeneyo zangasemva, kunceda ukunciphisa iifomthi ezinamafutha.
Ukunyamekela emlonyeni
Ekuseni, kufuneka uhlambulule amazinyo akho. Gxobhoza amazinyo kwi-2-3 imizuzu ubuncinane. Emva koko uhlambe i-brush ngokusasa. Ingcambu yolwimi idla ngokugqithiswa ngobunzima be-Epithelium, ngoko kusasa kususa umlomo wakho kunye nomlambo oqinileyo wamanzi kwisitya.
Imisipha yolwimi, njengabanye, kufuneka iqiniswe. Ngenxa yale njongo, kwenziwa umsebenzi othethekileyo "uvimba lweelwimi". Hlala ngokuzenzele kwaye uphefumle ngokunyanisekileyo, uguqe ulwimi ngolunye u-arch back, shintshela intloko yolwimi kwi-palate. Emva koko ujikeleze intloko uze unamathele ulwimi ngokubanzi, uzame ukuthinta isifuba sakho. Emva koko shenxisa ulwimi kwakhona ukuze ucinezele iqhosha lalo, ulungelelanise phezulu esibhakabhakeni. Phinda amaxesha 10-12. "Ukubamba ulwimi" kunika i-massage emangalisayo kwimisipha yolwimi, intamo kunye nomqala, ukuphucula indlebe, ukukhutshwa kwemfihlo yamanxeba, ukwanda komqala, ityillitis ikuphiliswa.
Ukunyamekwa kwamehlo
Gxila kwingcambu yempumlo, jonga imizuzu engama-1-2, uze uvale amehlo akho. Phinda amaxesha amaninzi. Intloko akufanele ihlise.
Gxininisa iliso kwithuba phakathi kweelishi, jonga imizuzu engama-1-2, uze uvale amehlo akho ekuphumuleni. Ngexesha loqeqesho, musa ukuphakamisa intloko.
Gcina intloko ngqo kwaye ubujonge kwindawo efanelekileyo kakhulu, uze ushiye, jonga imizuzu engama-1-2.
Emva kwezi zivivinyo, vala amehlo akho ekuphumleni okude. Ezi zifundo ezine zenza malunga namaxesha amathathu. Baya kuphelisa ubuthathaka bemisipha yamehlo, ukuphucula umbono.
Ku luncedo ukuba amehlo abuke ilanga nenyanga. Elanga usenokubona ilanga okanye ilanga. Emva kokusebenzisa imisipha, unako amaxesha ama-3-4, uthatha amanzi amancinci entendeni yesandla sakho, ukuwuphonsa amehlo akho avulekileyo.
Ukusikwa kweso kwenzelwa ngolu hlobo lulandelayo. Hlala uthuthuke etafileni, faka izibhambathiso zakho kwizinto ezithambileyo. Vala amehlo akho uze uwagubungele ngezandla zakho, faka iminwe yakho ebunzini lakho. Ngaba uxinzelelo oluvakalayo, ukubetha, ukubethekisa kuphela ngezandla zakho, kwaye iminwe yakho isolokweni yakho.
Ukumisa umzimba okwenzelwe imizuzu engama-1-2, kunomnxeba, ukunciphisa ukunyameka kwamehlo kunye neentsholongwane.
Ukuhlambalaza ngeengxaki ezinzima
Chukumisa umgca wesundu kwedwa, okanye ugxininise isigulane ukuba ugxume kwiibhola okanye ngamatye ajikelezayo.
Ukuzivocavoca nge-radiculitis, i-osteochondrosis yesithili esilungileyo.
Yenziwa ngamanqanaba amabini:
1 isigaba. Ukuma kuzo zonke iine, ulungele kwaye ujike umva wakho 50 - 100 ngamaxesha.
2 isigaba. Ukuma kuzo zonke ezine, faka i-pelvis kwisigaba sokukhupha isisombululo sokuqala, enye enye. Kukho iinkcukacha ezichanekileyo kumalungu.
Ukuzivocavoca nge-radiculitis, i-osteochondrosis kwingingqi ye-thoracic yomgudu
Ngentlungu ephezulu yesigxina somlenze, jolisa kwi-crossbar, phumula, uze uphume ngekhanda elibukhali. Mhlawumbi uya kuphulaphula kwaye uziva ukusabalalisa intlungu. Ngenxa yentlungu phakathi kwendawo ye-thoracic ne-lower-thoracic, thatha i-dumbbell enesisindo esingama-5 kg. Phambuka umqolo wakho emva kwesihlalo. Indawo egulayo kufuneka iphumle ngasemva kwesihlalo, izandla kunye nezidumbulu kwindawo ephakamileyo. Ukusebenzisa i-dumbbell, yenza ukunyusa okukhawulezayo kwingingqi ye-thoracic yomgudu.
Ukuzivocavoca nge-osteochondrosis yomlomo wesibeleko
Eyona ndlela iyona ndlela isebenza ngayo, ixelisa intshukumo yentloko "i-bolvanchika yaseTshayina." Ekuphumeni komzimba, ujikeleze intloko ngecala elinye, uze ubambe umoya, ulungele intloko ekuphefumleleni, ekuphumeni kwethambo kuqhube intloko kwenye indawo. Gcina ukuphefumula, njl. Hamba amaxesha ama-5-10 kwicala ngalinye.
Beka izandla zakho ngasemva kwentloko yakho, iminwe yakho ifakwe. Yenza umkhuhlane uze ugobe ikhanda lakho phambili, uncede kancane izandla zakho. Gcina umoya wakho ngokukhawuleza. Cwangcisa intloko yakho, thabathe umoya. Ukuqalisa amaxesha ama-5-10.