Nkhani

Maphunziro a mapewa otseguka mapewa momwe angachitire
1, supine passive phewa kutseguka - tsegulani mbali yakutsogolo ya phewa/chifuwa
Ambiri mapewa ndi ouma oyamba kumene angagwiritse ntchito omasuka kungokhala chete lotseguka mapewa thupi.Supine pamwamba pa pad, ikani chipika cha yoga kumbuyo kwa vertebra ya thoracic ndi kumbuyo kwa mutu, anthu amatha kusankha ndikusintha kutalika kwa chipika cha yoga ndi kuchitapo kanthu malinga ndi momwe thupi lawo lilili.

2. Kutsegula kwa galu phewa — tsegulani mbali yakutsogolo ya phewa/chifuwa
Kugwada pa pedi pamwamba, mapazi otseguka ndi chiuno ndi m'lifupi chomwecho, ofukula ntchafu PAD pamwamba, sachedwa pa pedi pamwamba, mikono anatambasula, mphumi mfundo, chifuwa pang`onopang`ono kutsegula pansi.Ngati mukufuna kuwonjezera mphamvu ndi masewera olimbitsa thupi, mutha kupindika zigono zanu pachidacho mothandizidwa ndi chipika cha yoga ndikubweretsa manja anu palimodzi.

3. Kutsegula kwa mapewa - tsegulani kumbuyo kwa phewa
Gona pamimba panu ndi manja anu atawoloka ndi kutambasulira mbali ina, ndi mphumi yanu yathyathyathya pa chipika.Ndikuchita, mutha kukulitsa manja anu pang'onopang'ono, zomwe zingathandize kutambasula kumbuyo kwa mapewa ndi kumtunda.

4. Mbalame Mfumu mkono - kutsegula kumbuyo kwa phewa
Gwirani ndi kuima pamphasa, ndi manja onse atakulungidwa mozungulira wina ndi mzake ndi chapamwamba mkono kufanana pansi.Mbalame ya King mkono imathandiza kutambasula kumbuyo kwa phewa ndi mkono wonse.

5. Gwiritsani ntchito chopukutira - kukulunga phewa lonse
Kwa iwo omwe akufuna kutsegula mapewa awo, kukulunga kwa mapewa ndi gawo lofunikira pakuchita masewera olimbitsa thupi.Oyamba kumene angagwiritse ntchito yoga kutambasula bandi kapena thaulo kuti agwire malekezero a bandi yotambasula ndi manja onse awiri.Chitani kuzungulira kuchokera kutsogolo kwa thupi lanu kupita kumbuyo.Ngati mukumva bwino, mutha kufupikitsa mtunda pakati pa manja anu ndi gulu lotambasula.

Chenjezo potsegula mapewa.
1. Chitani sitepe ndi sitepe.Kaya kutsegula m'chiuno kapena paphewa, mfundoyi iyenera kuwonedwa, sizingafulumire.Mangani pazomwe muli nazo kale.

2, kutsegula phewa zolimbitsa thupi pamaso pafunikanso losavuta kutentha-mmwamba.

3. Panthawi imodzimodziyo, tiyenera kugwiritsa ntchito mphamvu za minofu kuzungulira mapewa kuti titsimikizire kukhazikika kwa mapewa.Zindikirani kusiyana pakati pa kusinthasintha ndi kukhazikika.

4. Potsegula mapewa, chifuwa chiyenera kutsegulidwa pafupifupi.Samalani ndi kutsegula pachifuwa, osati chifuwa chikukankhira kutsogolo, ndi phewa kutali ndi khutu.