Ukulala kahle
Thuthukisa umkhuba wokulindela injabulo ngokushesha uma ulala. Ukulala kuyinjabulo. Ukulala kungempilo. Kodwa ungazami ukulala ngokushesha, ngoba ngokuvamile lokhu kubangela umphumela ohlukile. Kungcono ukulala phansi ngokuthula bese uqala ukuphefumulela ngokugcwele, bese uqhubeka nokuphefumula okujulile. Ukuzivocavoca umzimba kuzokunciphisa, ukuxosha imicabango engadingekile futhi uzolala kalula. Ngezinye izikhathi isikhundla somzimba maqondana nensimu yamagnetic yoMhlaba yimbangela yokulala, ngakho-ke kunconywa ukuba ulale ikhanda enyakatho, nezinyawo ziseNingizimu.
Kuyasiza kakhulu ukuphuza ingilazi yamanzi ashisayo ngaphambi kokulala.
Ukuzivocavoca emva kokuvusa
Ngaphambi kokuphuma embhedeni, ulele emhlane wakho, yenza ukunyakaza ngomunwe wakho wesokunxele (isithende phambili), bese ukhulula. Yenza ukuhamba okufanayo ngonyawo lwakho lokunene futhi, ekugcineni, nalababili ndawonye. Ukucindezeleka nokuphumula imilenze yakho kudinga okungenani izikhathi ezingu-5. Lokhu kusetshenziselwa ukugudluza ukujikeleza kwegazi, kunciphisa ubuhlungu emhlane ophansi.
Ukuzivocavoca okulula kakhulu - ibhuloho yenzeka ngale ndlela: elele embhedeni emhlane wakho, bhonqa amadolo bese udonsa izithende zakho emagodini. Thatha umoya ojulile, uvale amehlo akho futhi, uphumule izithende zakho bese uphahla embhedeni, uphakamise izikhwebu zakho futhi uphindele emuva, ubambe umoya wakho isikhathi eside ngangokunokwenzeka, uphendule emuva kanzima ngangokunokwenzeka. Nge-exhalation, wehlisa emuva. Phinda izikhathi ezingu-3-4. Uma unembuyiselo ebuthakathaka, qiniseka ukwenza lo msebenzi, futhi ukhuthaza kakhulu ukususwa kwegesi.
Phuma embhedeni uphinde uhlale embhedeni phansi. Phakamisa amadolo bese uwaqonda ngezandla zakho. Lingisa ukunyakaza kwesitulo sokuqhaqhazela, uphendule emuva nangemva izikhathi ezingu-5-10 ngaphandle kokuyeka.
Lokhu kusebenza kuhle hhayi kuphela ukuqala usuku, kuyasiza futhi ngaphambi kokulala. Unomthelela omkhulu wemiphumela yokwelashwa, okusiza ngezifo zobuchopho, kukhuthaza ukulala okuhle.
Hlala phansi phansi izithende zakho noma uwele imilenze yakho, vula amehlo akho, ugcine umhlane wakho uqonde. Phonsa ikhanda lakho ngaphandle phambili nangemuva, ngakwesokudla nangakwesobunxele. Vula ikhanda lakho ngakwesokudla nangesobunxele. Vula ikhanda lewashi nakwezinye izindlela. Ukuzivocavoca kwenziwa izikhathi ezingu-4 kuya kwezi-6. Qedela lo msebenzi ngokubambezela emuva nangentamo ngezandla zakho. Ukuzivocavoca kuyasiza kakhulu ohlelweni lwezinzwa.
Sukuma uqonde, ugobe umlenze wesobunxele, ngokusheshisa futhi ngokushesha ushaye isithende ngakwesokunxele. Okufanayo ngonyawo olungile. Yenza okunye kokunye ngezinyawo zombili kusuka izikhathi 10 kuya ku-25. Ukuqhuma phambili ungaphonsa. Ukuzivocavoca kwakha imisipha yemilenze.
Isikhundla sokuqala siyafana. Vuka ngezinzwane, ngokuphezulu ngangokunokwenzeka bese wehla ukuze izithende zithinte phansi kancane. Yenza izikhathi ezingu-10-25. Imisipha yemilenze ikhula. Ithuthukisa ukuzinza komzimba wonke, ikhuthaza ukukhula.
Hlala uqondile, izinyawo zihlangane ngokubanzi. Ngesikhathi esifanayo nokuphefumula, phakamisa izandla zakho ezinhlangothini phezulu phezulu nezintende zezandla zakho phambili. Bamba umoya wakho bese ujikeleza umzimba wakho wonke phambili nangaphansi. Zama ukubeka izandla zakho phansi. Amaqhubu musa ukugoba. Kule ndawo, yenza umoya ophuthumayo ngephunga futhi uphinde ubambe umoya wakho uma nje unamandla. Khona-ke, kanyekanye nokuphefumulelwa, phawula izandla, ikhanda kanye nesiqu phezulu. Ungadabuli isithende phansi ngesikhathi sokuthambekela. Qiniseka ukuthi ikhanda liphakathi kwezandla zakho ngesikhathi sokuvivinya umzimba. Ukuzivocavoca izikhathi ezingu-3-5. Mhlawumbe awukho ngokushesha, ungadikibali. Ukuzivocavoca kubasiza kakhulu kulabo ababhekene nezifo ezihlukahlukene ze-back back, kusiza ukunciphisa ama-deposit amafutha.
Ukunakekela umlomo
Ekuseni, udinga ukuhlanza amazinyo akho. Geza amazinyo akho ngemizuzu engu-2-3 okungenani. Bese ugeza kahle ibhulashi ngensipho. Umsuka wolimi uvame ukumbozwa nge-epithelium enzima yokuphuza, ngakho-ke ekuseni ususe umlomo wakho ngamanzi amaningi avela eshaweni.
Imisipha yolimi, njengabanye, idinga ukuqiniswa. Ngenxa yalokhu, ukuvivinya okukhethekile "ukuvimbela ulimi" kwenziwa. Hlala ukuphefumula ngokuzamile nangokuphefumula, ugoqa ulimi nge-arch back, uphonsa isihloko selimi phezu kwelungu. Bese ugoqa ikhanda bese ubeka ulimi olukhulu ngangokunokwenzeka, zama ukuthinta isifuba sakho. Bese ususa ulimi ngokuphindaphindiwe ukuze ucindezele uhlangothi lwayo, uphendulele phezulu esibhakabhakeni. Phinda izikhathi ezingu-10-12. "Ukuvimbela ulimi" kunikeza massage enhle emisipha yolimi, intamo nomphimbo, ukuzwa kuphuthumayo, ukwanda kwemfihlo yamanxeba kwanda, umphimbo uphazamisa, ukuphulukiswa kwe-tonsillitis kuphulukiswa.
Ukunakekelwa Kwamehlo
Gxila engxenyeni yekhala, ubuke imizuzu engu-1-2, bese uvale amehlo akho. Phinda izikhathi eziningana. Inhloko akufanele ihliswe.
Gxila iso esikhaleni phakathi kwamashiya, ubuke imizuzu engu-1-2, bese uvala amehlo akho okuphumula. Ngesikhathi sokuvivinya umzimba, ungaphakamisi ikhanda.
Gcina ikhanda liqonde bese ubheka isikhundla esiphakeme kakhulu, bese ushiya, bukela imizuzu engu-1-2.
Ngemuva kokuzivocavoca, vula amehlo akho ekuphumuleni okude. Lezi zivivinyo ezine zenza cishe izikhathi ezintathu. Bayoqeda ubuthakathaka bemisipha yamehlo, ngcono umbono.
Kuyasiza ukuba amehlo abheke ilanga nenyanga. Elanga ungabona ekuphumeni kwelanga noma ekushoneni kwelanga. Ngemuva kokuzivocavoca kwemisipha, ungaba nezikhathi ezingu-3-4, uthathe amanzi amanzi abandayo entendeni yesandla sakho, uphonsa amehlo akho avulekile.
Ukusikhipha kweso kuyenziwa kanje. Hlala ngokunethezeka etafuleni, faka ama-elbow akho ezintweni ezithambile. Vala amehlo akho bese uwamboza ngezandla zakho, faka iminwe yakho ebunzini lakho. Yenza ukucindezela okulula, ukushaywa umoya, ukududuza kuphela ngezandla zakho, futhi iminwe yakho ihlala njalo ebunzini lakho.
I-massage eyenziwe imizuzu engu-1-2, inomphumela ophuculisayo, othobisa ukukhathala kweso nesisindo.
Ukubamba umzimba ngezinkinga ezibuhlungu
Kungakhathaliseki ukuthi uthinta umkhawulo wesigqoko sodwa, noma ucindezele isiguli ukuba ugxume kumabhola noma ngamatshe ajikelezayo.
Ukuzivocavoca nge-radiculitis, i-osteochondrosis yesifunda se-lumbar.
Yenziwa ngezigaba ezimbili:
1 isigaba. Ukuma kuwo wonke ama-fours, ugijimise bese ugoba emuva emuva 50 - 100 izikhathi.
2 isigaba. Ukuma kuzo zonke ezine, faka i-pelvis esigabeni sokukhipha umoya kuqala, enye enye. Kukhona ukuchofoza kwezici kumalungu.
Ukuzivocavoca nge-radiculitis, i-osteochondrosis esifundeni se-thoracic somgogodla
Njengoba ubuhlungu endaweni yangasese ye-thoracic, u-hang on the barbar, phumula, bese uphuma ngekhanda elibukhali. Mhlawumbe uzozwa ukuchofoza futhi uzizwe ukunyamalala kobuhlungu. Ngenxa yobuhlungu ezindaweni eziphakathi kwe-thoracic ne-lower-thoracic, thatha i-dumbbell enesisindo esinganiselwa ku-5 kg. Phindela emuva ngemuva kwesihlalo. Indawo yokugula kufanele ivule ngemuva kwesitulo, izandla ezinama-dumbbell esesikhundleni esiphakeme. Ukusebenzisa i-dumbbell, yenza ukunyakaza okubukhali esifundeni se-thoracic somgogodla.
Ukuzivocavoca nge-osteochondrosis yomlomo wesibeletho
Okuphumelela kakhulu ukuvivinya umzimba, ukulingisa ukuhamba kwekhanda "bolvanchika yamaShayina." Uma uphumule, gxilisa ikhanda ngakwesinye isiqondiso, bese ubamba umoya, uqondise ikhanda ekuphefumulelwe, lapho ukuphuma kwomoya kugoqa ikhanda ngakolunye uhlangothi. Bamba umoya wakho, njll. Hamba izikhathi ezingu-5-10 kusiqondiso ngasinye.
Beka izandla zakho ngemuva kwekhanda lakho, iminwe yakho ifakwe. Yenza ukuphefumula bese ugoba ikhanda lakho phambili, ukusiza kancane izandla zakho. Bamba umoya wakho isikhathi eside ngangokunokwenzeka. Hlela ikhanda lakho, uthathe umoya. Hamba izikhathi ezingu-5-10.