Mwamsanga Akukuthandizani Kuti Mugone Mwachangu

Zimachitika kwa aliyense nthawi zina - mumagona pamapeto a tsiku lalitali, ndikuyembekezera kuti mwamsanga mukugona, koma mmalo mwake, mutu wanu ukagwedeza mtolo, mumangokhala maso. Nthawi yotsatira izi zikuchitika mu chipinda chanu, mmalo momangirira ndi kutembenuka ndikudandaula kuti mukutopa bwanji ngati simukugona mu maminiti angapo otsatira, yesani imodzi mwa zotsatirazi zisanu ndi ziwiri zotsatirazi. Palibe amatenga mphindi zingapo, koma aliyense amakhala ndi mphamvu zothandiza kulimbikitsa ndi kugona.

• 01 a 07

  Slip On Socks

  Zikhoza kuwoneka zopenga, koma ulendo wokafika kudziko la Nod uyenera kuyamba ndi ulendo wopita kudoti yako. Akatswiri ofufuza apeza kuti kuvala masokosi kumagona kumachepetsa nthawi yogona tulo tofa nato, ndipo kumakuthandizani kuti mukhale ndi nthawi yayitali. Chifukwa chake ndikuti thupi lanu limapewera magazi ambiri kumbali yanu pamene mukugona, motero mumachepetsa kutentha kwanu, komwe kawirikawiri kumadumpha digiri kapena awiri pamene akugona. Mukasunga mapazi anu, mitsempha ya magazi imathandiza kuti thupi lanu likhale losavuta kugwira ntchitoyi, ndipo mutha kugona mwamsanga. Sungani masokosi apaderadera apadera chifukwa cha nthawi yogona. Kuwapukuta usiku uliwonse ngati gawo la nthawi yomwe mukugona nthawi zonse zimathandiza ubongo wanu kugwirizanitsa masokosi ndi kumasuka ndi kugona.

• 02 a 07

  Makutu a Rub

  Kodi malingaliro anu amakhalabe maso? Ngati ndi choncho, mudzapeza mpumulo wabwino ndikuyenda mosavuta kuchokera kuchipatala chachi China. Ingodolani khutu lililonse pakati pa thupi ndi chala chachindunji kwa mphindi kapena zina, mpaka mutamva kutentha. Zomaliza ndi zocheperako pansi pamakutu.

• 03 a 07

  Sindani Kupanikizika

  Pambuyo pa tsiku lovuta, mlengalenga-kupsinjika maganizo kumakhala kovuta kupumula mokwanira kuti agone. Mwamwayi, yankho liri pafupi kwambiri ndi mapewa anu. Minofu m'khosi mwanu, mapewa ndi kumbuyo kumbuyo ndizopindulitsa kwambiri za mavuto, komanso zovuta ndi zovuta zomwe zimapangitsa kuti zikhale zovuta kuti mukhale omasuka. Yesani kusuntha kosavuta kuti mutulutse vuto:

  1. Pang'onopang'ono mumalumikiza mozama, pamene mukukweza mapewa anu kumakutu anu mumayendedwe otsutsa.
  2. Gwiritsani mpweya wanu ndi malo kwa masekondi angapo.
  3. Khalani pang'onopang'ono, pamene mukuchepetsa mapewa anu ku malo awo abwino.
  4. Bwerezani kasanu.

• 04 a 07

  Patsogolo Pang'ono

  Pano pali njira yodzichepetsera yokha yosavuta yomwe imagwiritsidwa ntchito mu mankhwala a Chitchaina kuti athetse nkhawa ndikulimbikitsa kugona.

  1. Ikani malingaliro a zala zanu zachindunji pakati pa mphumi yanu, ndipo pang'onopang'ono tambani zala zanu ku makachisi anu.
  2. Bwerezani kangapo pamene mukugwira ntchito zala zanu kuchokera pakati pa mphumi yanu ndi nsidze zanu.

• 05 a 07

  Yesani mudra

  Mudras (kutchulidwira apa-dras) akhala akugwiritsidwa ntchito miyambo ya kummawa ndi yoga kwa zaka zambiri kuti agwirizane ndi mphamvu za thupi ndi kukhazikika mtima. Pali mudras ambiri, koma zambiri zimaphatikizapo kuika manja manja ndi zala zosavuta. Mudra wabwino chifukwa chosagona usiku ndi Shakti mudra. Zimathandiza ndi matenda osagona, makamaka ngati akuchitidwa tsiku ndi tsiku.

  1. Ugone kumbuyo kwako, manja ako atapuma pa ntchafu.
  2. Sungani zipilala zanu m'kati mwazitsulo zovuta. Bweretsani manja anu palimodzi kuti zibambo zitha kukhudza.
  3. Kwezani mphete yanu ndi zala zazingwe, zikuwombana wina ndi mnzake.
  4. Kupuma pang'onopang'ono komanso nthawi zonse pamene mukugwira mudra kwa mphindi zingapo.

• 06 cha 07

  Mini-Massage

  Ngakhale kuti palibe chomwe chimapweteka kuti munthu wina akupatseni minofu yotonthoza, mukhoza kubwera pafupi ndi minofu ya manja anu, mutu ndi mapazi. Kupaka misala kumathandiza kulimbikitsa thupi lanu kupanga melatonin - hormoni yomwe imayendetsa kugona kwanu. Ingogwiritsaninso ntchito yokhala ndi zowonongeka pang'onopang'ono m'manja mwanu, kenako gwirani ndi kupukuta khungu lanu muzitsulo zolimba. Pambuyo pa mphindi zisanu, onjezerani kupuma kwa manja anu, kenako musambitseni mapazi anu, ndikugogoda pazitsulo, zala ndi kumbuyo kwa zidendene zanu. Potsirizira pake, tsirizani pakukweza manja anu. Ngati kuli kofunika, onjezerani khungu lanu khungu lanu, kenako sungani manja anu palimodzi, muthamangitse pazanja zonse ndi m'mbuyo mwa manja anu ndi manja anu.

• 07 a 07

  Pumani

  Kupuma kwakukulu kwakhala kwagwiritsidwa ntchito monga njira yosinkhasinkha kuti awononge kuthamanga. Nthawi yotsatira mukakhala ndi vuto la kugona, zonse zomwe mukuyenera kuchita ndi pang'onopang'ono kutenga mpweya khumi, ndikuloleza mimba yanu kukula pamene mapapu anu alowa. Pamene mukupuma pang'onopang'ono, ubongo wanu umachepetsa, kuchepetsa mtima wanu komanso kuthamanga kwa magazi pamene mukuchepetsa nkhawa. Zotsatira zake ndi kugona mwamtendere.