Ife slouch, titakhala pa tebulo mu ofesi, ndi kunyumba, atagona pa sofa ndi laputopu, mu malo omasuka, monga zikuoneka kwa ife. Pakalipano, kumbuyo kolunjika sikuli kokha kokongola, komanso kofunikira pa thanzi. Momwe mungasinthire kaimidwe ndi masewera olimbitsa thupi osavuta tsiku ndi tsiku, atero physiotherapist Rami Said.
Kodi tikuwerenga mizere iyi m'malo otani? N'kutheka kuti, kukumbatira - kumbuyo ndi arched, mapewa ndi adatchithisira, dzanja props mmwamba mutu. Udindo umenewu ndi woopsa ku thanzi. Kusalekeza kosalekeza kumabweretsa kupweteka kosalekeza kwa msana, phewa ndi khosi, kungayambitse kusadya bwino, komanso kumathandizira kuti chibwano chikhale chambiri.
Koma tinazolowera kwambiri kutsetsereka moti kuwongola msana kumaoneka ngati ntchito yovuta kwambiri. Physiotherapist Rami Said ndi wotsimikiza kuti mutha kukonza mawonekedwe anu m'milungu itatu yokha.
MLUNGU 1: YAMBA PANG’ONO
Osayesera kudzisintha nokha. Yambani pang'ono. Nazi zolimbitsa thupi zitatu zosavuta kuchita tsiku lililonse.
1. Poyimirira kapena kukhala, ikani mapazi anu motalikirana ndi mapewa motalikirana (monga momwe amaphunzitsira m'makalasi a maphunziro a thupi). Kwezani mapewa anu mmwamba, kenaka bwererani mmbuyo ndikutsitsa.
"Mukakhala patebulo, musadutse miyendo yanu kapena kuwoloka akakolo anu - mapazi onse awiri azikhala pansi"
2. Mukakhala patebulo, musadutse miyendo yanu kapena kuwoloka akakolo anu. Mapazi onse awiri akhale athyathyathya pansi. Osawongola m'munsi mmbuyo ndi mphamvu - ndi zachilendo ngati apinda pang'ono. Ngati zimakuvutani kuti msana wanu ukhale wowongoka, ikani pilo kapena chopukutira pansi pake.
3. Yesani kugona chagada.
MLUNGU WACHIWIRI: SINKHA ZOCHITA
Samalani ndi tinthu tating'ono.
1. Chikwama. Mwinamwake, mwakhala mukuvala paphewa lomwelo kwa zaka zambiri. Izi zimabweretsa kupindika kwa msana. Yesani kusintha phewa lanu. Izi zidzathandiza kugawa katundu mofanana.
2. Osapendekera mutu wako; mukayang'ana nkhani pa smartphone yanu, ndibwino kuti muyikweze mpaka diso. Izi zidzachepetsa kupsinjika ndi kupsinjika pakhosi.
3. Kukonzekera kukhala tsiku lonse mu zidendene? Ikani nsapato zabwino m'chikwama chanu, mukhoza kusintha mukamapita kunyumba. Ngati muli pamapazi tsiku lonse, ndiye kuti maola awiri aliwonse yesetsani kukhala (osachepera mphindi zochepa), izi zidzakupatsani msana wanu mpumulo.
MLUNGU 3: LIMBIKIRANI
Kuti mukhale ndi kaimidwe komwe mukufuna, muyenera kulimbikitsa minofu yam'mbuyo. Chitani masewerawa tsiku lililonse.
1. Pumulani mapewa anu, kuwakokera kumbuyo momwe mungathere. Gwirani motere kwa masekondi 2-3. Bwerezaninso zina 5. Chitani masewera olimbitsa thupi mphindi 30 zilizonse tsiku lonse.
2. Yalani mphasa ya yogandipo ikani katsamiro kakang’ono kolimba pamwamba pake. Gona pansi kuti pilo ukhale pansi pa mimba yako. Tengani pang'onopang'ono, mpweya wozama mkati ndi kunja kwa mphindi zingapo, kuyesera kuphwanyitsa pilo ndi mimba yanu.
3. Kuchita masewera olimbitsa thupi, kwezani manja anu molunjika pamwamba pa mutu wanu, ndi kutembenuza manja anu kumbuyo pang'ono - izi zidzalimbitsa minofu yam'mbuyo. Onetsetsani kuti msana wanu umakhala wowongoka bwino. Chitani tsiku lililonse kwa mphindi imodzi.