Kupumula Kwambuyo

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Erector Spinae

Ukuxhumana kwe Kupumula Kwambuyo

Back Relaxation ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana kuthetsa kupsinjika ndi kupsinjika kwa minofu yakumbuyo, kuwongolera kusinthasintha komanso kaimidwe. Ndi yabwino kwa anthu amisinkhu yonse yolimba, makamaka omwe samva bwino mmbuyo kapena amakhala nthawi yayitali. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kulimbitsa chitonthozo chawo chonse, kuchepetsa chiopsezo cha kuvulala kwa msana, ndi kusintha thupi lawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupumula Kwambuyo

• Khalani chathyathyathya kumbuyo kwanu ndi miyendo yanu yotambasula ndi manja anu kumbali yanu, zikhatho zikuyang'ana mmwamba.
• Tsekani maso anu ndikuyang'ana pa kupuma kwanu, kupuma mozama kudzera m'mphuno mwanu ndikutulutsa pakamwa panu.
• Pang'onopang'ono gwiritsani ntchito thupi lanu, kuyambira ndi zala zanu mpaka pamutu panu, mwachidwi kumasuka gulu lililonse la minofu pamene mukupita.
• Pitirizani kuchita izi kwa mphindi 5 mpaka 10, kapena mpaka mutamasuka.

Izinto zokwenza Kupumula Kwambuyo

• **Njira Yopumira:** Kupuma kumagwira ntchito yofunika kwambiri pakupumula kulikonse. Kokani mpweya kwambiri m'mphuno mwanu, gwirani kwa masekondi angapo, kenaka mutulutseni pang'onopang'ono m'kamwa mwanu. Njira imeneyi imathandiza kuthetsa mavuto ndi kulimbikitsa kupuma. Kulakwitsa kofala ndiko kugwira mpweya kapena kupuma mwachangu, zomwe zimatha kuwonjezera kupsinjika m'malo mochepetsa.
• **Kupumula Moganizira:** Yang'anani mbali iliyonse ya msana wanu, kuyambira kumunsi kumbuyo ndikuyenda mmwamba mpaka mapewa. Yesani mosamala kumasula minofu pamene mukutulutsa mpweya. Kulingalira uku kumathandizira kumasula zovutazo bwino. Cholakwika chimodzi chofala ndikuthamanga

Kupumula Kwambuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupumula Kwambuyo?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Back Relaxation. Ndi ntchito yosavuta komanso yofatsa yomwe ingathandize kuchepetsa kupsinjika ndi kupsinjika kumbuyo. Komabe, nthawi zonse ndi bwino kuyamba pang'onopang'ono ndikuwonjezera mphamvu ya masewerawo. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Zingakhalenso zopindulitsa kukaonana ndi dokotala wolimbitsa thupi kapena katswiri wolimbitsa thupi musanayambe njira ina iliyonse yolimbitsa thupi, kuti muwonetsetse kuti njira yoyenera ikugwiritsidwa ntchito popewa kuvulala kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupumula Kwambuyo?

• Zithunzi Zotsogozedwa ndi njira yopumula pomwe mumawonera malo amtendere kapena zochitika, zomwe zingathandize kuchepetsa kupsinjika kwammbuyo.
• Kupumira Kwambiri kungagwiritsidwe ntchito ngati njira yopumula kumbuyo komwe mumayang'ana chidwi chanu pang'onopang'ono, mpweya wozama, womwe ungathandize kuchepetsa kupsinjika kwa minofu.
• Zochita zolimbitsa thupi za Yoga ndi Kutambasula zimathandizanso kupumula kwa msana chifukwa kumathandizira kusinthasintha komanso mphamvu pomwe kumalimbikitsa kupumula kwathunthu.
• Maphunziro a Autogenic ndi njira yomwe imaphunzitsa thupi lanu kuyankha ku malamulo apakamwa, omwe angathandize kumasula minofu yanu yam'mbuyo ndikuchepetsa ululu.

Izinto zokufunda ezishisa ezivumelekile Kupumula Kwambuyo?

• Kupumula Kwapang'onopang'ono kwa Minofu: Izi zimaphatikizapo kukakamira ndikutulutsa magulu osiyanasiyana a minofu, omwe amaphatikizana ndi kupumula kwa mmbuyo pochepetsa kupsinjika kwa minofu m'thupi lonse ndikulimbikitsa kupumula kwathunthu.
• Yoga: Kupyolera mu machitidwe angapo ndi machitidwe opumira oyendetsedwa, yoga imalimbikitsa kusinthasintha ndi kuchepetsa kupsinjika maganizo, kumathandizira kupumula kwa msana mwa kukonza kaimidwe ndi kachitidwe, kuchepetsa kupsinjika kumbuyo.