I-nodule yenkumbulo
Ukuzihlaziya kwenziwa ngokwemithetho ethile.
- Ukushisa kuyenziwa ihora ngaphambi noma ngemva kokudla.
- Ngesikhathi sokuphunga, imiphumela ebuhlungu ayamukeleki.
- Awukwazi ukwenza massage ezindaweni ze-moles, ukuvuvukala. Akunqatshelwe ukugcoba i-lymph nodes, isisu ngesikhathi sokuya esikhathini, ne-hernia.
- Ukuzihlambalaza kunezinamba zokuphikisana (varicose veins, izifo zenhliziyo, njll). Xhumana nodokotela wakho!
Daoist self-massage nokuphulukisa imisindo
Le ndlela yamandulo yaseTaoist isekelwe ekuhlanganiseni ukulandelela, ukunyakaza kokunyakaza ngokusho kwemisindo ethile. I-Taoists ikholelwa (futhi ososayensi baye bafakazela) ukuthi ukudlidliza okuzwakalayo kuthinta izitho zethu zangaphakathi, ukuvumelanisa umsebenzi wabo. Ngokusho kweTao, sinamalungu ayisihlanu ayisisekelo: inhliziyo, amaphaphu, isibindi, izinso, ipeni. Ngakho-ke, kunemisindo emihlanu evuselela umsebenzi walezi zitho. Inhlanganisela ye-vibration (umsindo) nemiphumela emibi ikwandisa ukusebenza kahle kokuzihlaziya. Hlala esihlalweni, gcina umhlane wakho uqonde, izinyawo phansi. Yenza amandla wezandla: gwema izandla zakho bese uwahlunga ngokucophelela kuze kuvele ukufudumala okufudumele. Ngendwangu yomunwe wenkomba, cindezela isikhungo sokungakwesokunxele ngakwesokunxele, khona-ke usundu lwesandla: ngakho-ke, uqala umsebenzi wephoyinti yenhliziyo, enye yezikhungo zamandla ezinamandla kakhulu.
Ubuso
Letha izandla zakho ebusweni bakho futhi ululaze ukunyakaza, uhlaziye ikhanda lakho. Ngezandla zakho, dlulisa amehlo akho ngaphakathi ngaphakathi kuya ngaphandle. Ngokunyakaza okufanayo, ubhebhezela amapulangwe ama-nasolabial. Thatha umoya bese uqala ukubamba izinsini zakho ngomusa, uhamba kusukela emgqeni wangaphezulu kuya phansi. Ekuphumuleni, memezela umsindo wefihlekile "chhuuu".
Izinzwa
Faka i-lobes emkhatsini wenkomba kanye nomunwe ophakathi bese uphawule ngamandla futhi phezulu. Khona-ke, ukuhamba kuqala ukusuka phezulu kuze kube phansi, bese usuka phansi kuze kube phezulu, "cindezela" iminwe yakho yonke indlebe yakho.
Umkhumbi
Ukushaya izandla zakho, ukuphunga intamo yakho. Khona-ke, ekugcineni phakathi kwama-clavicles, faka umunwe wenkomba bese wenza ukusikhipha okumangalisayo okudlidliza. Ngesikhathi esifanayo uhumusha futhi uphumelele umsindo wamaphaphu "SSS" ekuphumuleni.
Isifuba
Ukusebenzisa iminwe yakho, qala ukuthepha kalula i-sternum yakho, njengokungathi ukudweba izingalo zakho kukhanya (ngaphandle kokuthinta isifuba sakho). Philisa futhi uphumelele umsindo wamaphaphu "Ssss" ekuphumuleni. Ukuqhubeka ukuthepha i-sternum ngeminwe yakho, tshela inhliziyo ezwakalayo "xxxa" ekuphumuleni.
UBelly (isibindi)
Ukubamba ngobumnene indawo yesibindi ngezandla zakho, ukubiza umsindo we-dao "shsh" ekuphumuleni. Faka isandla sakho eceleni kwakho wenze izinkomba ezithambile, njengokungathi zifudumele.
Khipha (izinso)
Tindela phambili phambili bese uqala kahle ngomlomo wesigcawu ukuze "uhlabe" isilwane. Thatha umoya futhi, uqhubeke uphawula, umemezela umsindo we "chhuuu". Nalapha, phefumula futhi, ngokushaya ibanga elizungeze izinso (ukuvula izigulane eziyingozi), memezela umsindo "chhuuu". Manje faka izintende zakho endaweni yezinso bese uqala ukusikhipha isisindo, bese uqhathanisa newashi.
Sacrum
Sukuma, i-pelvis phambili, imilenze igobile kancane emadolweni. Khulisa kancane umlenze bese uqala ukushaya i-sacrum ngemuva kwezintende zezandla. Bese ugibe le ndawo ngesandla sakho kuze kuvele ukushisa kokushisa.
Izintambo nokubola
Qala ukuqoqa izintambo ngokunyakaza kwe-patting. Bese ubamba izintende ezithombeni esiswini. Xhuma izithupha, iminwe yenkomba ekhomba phansi. Ukuhamba phansi, ngokunyakaza kwe-stroking ukuhlunga ubuhlungu, ngaphakathi kwamathanga.
Izingibe
Ngokunyakaza okumangalisa, hlela imilenze phansi kusukela ehlathini ngaphandle kwemilenze, bese uya phezulu - ngaphakathi ngaphakathi. Phinda izikhathi ezingu-2.
Amandla
Phonsa isandla sakho sokunene, shintsha isandla sakho phezulu bese uqala ukusibethela esishiya esihlalweni kuya ehlombe. Khona-ke flip the palm phansi futhi slam nje, ukuhamba kusuka ehlombe kuya esihlalweni. Phinda izikhathi ezingu-2.
Inhloko
Gubha izintende zakho bese usebenzise iphuzu lenhliziyo. Ukunyakaza okuncane ngokunyakaza kwakho kufaka ukukhishwa kwekhanda. Manje, yenza ukusikhipha kwentamo: wandisa iminwe yakho, uwele i-forefinger kanye nendawo eyodwa, futhi wenze ukunyakaza okubukeka sengathi kukhanya okulula. Le nqubo ivuselela ukucabanga. Ekugcineni, ngezinhlamvu zakho, gubha indawo eceleni kwe-vertebrae yomlomo kuze kufike ukushisa.
Self massage ngokuvumelana ne-ti-chi system kanye newayini-chun
Encane imfihliwe kakhulu - mhlawumbe lokhu kungenye yezimiso eziyisisekelo ze-tai chi ne-wing-chun. Ukuhlelwa kwazo zonke izitho zethu nezinhlelo ezibaluleke kakhulu zomzimba zisezinyaweni nasezandleni. Ngakho-ke, ukuze uvuke umzimba futhi ulungiselele usuku olumatasa, kwanele ukwelula ukuxolisa nezandla. Ukusabalala ekuseni kufanele kwenziwe kusukela phansi kuze kube sekuhambeni kwamandla Jan.
Yenza kusebenze amaqembu amakhulu ama-muscle
1. Yenza le self-massage ekuseni, ngaphandle kokuphuma embhedeni. Qala ngezinyawo: uthinta unyawo lwakho esifubeni uphinde ulayishe iminwe yakho, unyawo lwakho, wenze ukujikeleza okumbalwa, uphendule umunwe ngamunye ngokwehlukana.
2. Ukunyakaza okunamandla okunyakaza kusuka ngakwesobunxele, bese-ngakwesokunene. Smash izinkalo, ziphakamise bese uqeda izintambo.
3. Ukuphuca isisu ngokunyakaza kwe-stroking.
4. Khona-ke, welula imisipha yezingalo, ukuphakama kusuka ezandleni ukuya ezingeni eliphezulu.
5. Ngemibala elula, ephazamisa isondo, "vuka" entanyeni, yenza ukuzihlaziya kwekhanda.
Sula imigqa, amaqembu amancane ama-muscle
1. Hlala ngezinyawo zakho. Hlanganisa ama-elbows akho, izinkinobho zifake bese uziphendulela enye (kufanele kube khona isikhala phakathi kwamamitha). Yenza ukuvivinya umzimba: usakaze izingodo zakho ezinhlangothini, kancane kancane uvule umunwe ngamunye. Uma iminwe iswetshiwe emgqeni, yifake phakathi. Bese uvula izintende zibe yisigonsi, uphinde ubuthele iminwe yakho kancane kancane. Phinda umsebenzo izikhathi 5.
2. Bendisa futhi unganaki izinzwane zakho izikhathi eziningana. Bese, lungisa futhi ukhiphe umlenze omkhulu kusuka kumunwe wenkomba.
3. Manje zama "ukudlula" imitha elingu-1 ngenxa yokuhamba nokwandiswa kwezinzwani. Zama ukuthi ungazisizi ezinqulwini zakho.
Reflexology foot massage
I-reflexology ivela e-Ancient Egypt, futhi ukuthuthukiswa okukhulu kunazo zonke kwakuyi-China. Kukholelwa ukuthi emcimbini wezitshalo kukhona izindawo ezinengqondo ezimele enye noma enye isitho emzimbeni wethu. Ukubakhuthaza, ungakwazi ukugwema izinkinga ezithile zezempilo ngenkathi ngesikhathi esifanayo ujwayelekile ukulinganisela kwamandla kagesi wonke. Hlala phansi ngokunethezeka ngangokunokwenzeka. Thatha unyawo ngakwesinye isandla bese uqala ngokuthobeka ukusihlanza ngesithupha kwesinye isandla. Kunconywa ukuthi uqale ukuzibamba umzimba kusuka endaweni ngaphansi kwesithupha, uhamba kancane kancane kwenye iminwe. Hamba ngomusa ngesidwangu sesithupha, siphundule. Bese uyikhulula bese uqhubeka nokubuthelela konke okunye. Ngama-knuckles akho, qalisa ngamandla ngokusikhipha umzimba wakho wonke. Gcwalisa ukusikhipha nge-circular and pressing movements, njengokungathi ukuhlamba inhlama. Zama ukuqinisekisa ukuthi konke ukunyakaza kunomusa futhi kuyinkimbinkimbi ngangokunokwenzeka - lokhu kuzosiza ukufeza ukuphumula. Ekupheleni kwe-massage, ngobumnene uphazamise izinyawo ngesandla sakho ekuqondeni kusuka eminwe kuya ezithende.