Tora nguva yekuziva basa iri uye iwe uchaona kuti rine kushandiswa kakawanda senhumbi yekudzidzira yekuziva, uyewo kubata basa. Iwe unogona kushandisa Shanduro Rakadzorera kuti ikubatsire kuisa mumadzimai ako uye kuti ungashandise sei kuti uite yakadzika scoop. Kudzoka Kunoita kuti zviratidze nzvimbo dzisina simba uye nzvimbo dzaunogona kuedzwa kuti uedze kutendera musana, mapepa kana mitsipa kupinda muitiro.
Iwe unogona kushandisa kushandisa Supported Roll Back sezvenguva yekuenda chaizvo nemitemo yeMicates : kufema, kuisa mukati, kuisa pfungwa, kutonga, kunyatsoona uye kuyerera kuti uone kuti vari kunyatsoshanda sei mukuita kwako. Pamagumo emirayiridzo yekushandisa, ndave ndakabatanidza mazano ekushanda nemafema ekufambisa muRutsigiro Rwokudzokera.
Kana Kurongedza ibasa rakaoma kwauri, sezvinongoitira vanhu vazhinji, Kutsigirwa Kudzokorora ihwohwo hwakakwana hutambo hwekutanga.
1 - Isa
- Tanga kugara wakamira pamapfupa ako. Makumbo akafanana nemabvi akadzikamisa uye tsoka dzakadzika pasi.
- Isa maoko ako pamahudyu ako kunze kwemashure emabvi.
- Shandisa pasi rako replvic uye musikana wemimba kuitira kuti muviri wepamusoro unotsigiswe nyore nyore. Mafudzi akadonhera uye mutsipa wakasununguka.
- Flex tsoka dzako. Izvi zvinobatsira kuchengeta misana yemakumbo zvakabatanidzwa, nekubatana pakati pechitsinho chako uye kugara pamapfupa sezvaunodzokera shure. Kana izvi zvisingafadzi, zvakanaka, chengetedza tsoka dzako.
- Tora miniti kuti ufurire zvizere, uchitarisa kureba nekudzika pasi.
Usati wavhura rugwaro rwako, rangarira kuti ichi chiitiko chekudzidzira, kwete chikwata chinoputsika. Inosimudza uye inodhonza mushure memaviri emimba, neinoenderana nekureba kwenguva refu yemutsana apo iwe uchidzoka kubva pamapfupa.
Chengetedza mutsara wemuviri mupfungwa kuitira kuti makumbo agare akafanana nekururamisa kwakananga kubva kune zvigunwe kusvika kune zvigunwe, kumabvi uye chiuno.
2 - Tanga Ramba Udzoke
- Dhonza midumbu yepasi pasi zvakasimba kuti utange kufamba. Tanga zvakaderera kwazvo, pamusoro pepasicic bone yako. Rega musana wako uwedzere uye tanga "up uye kupfuura" mhinduro mukupindura. Chengetedza chifukidzo chakazaruka uye chikoderedzwa.
- Chengetedza nguva yako apo iwe unodonha shure uye uchengetedze zvakadzama mukati mechipfuva. Shandisa rubatsiro rwemaoko kuti uzvichengete uchishandisa yako abs, uye usabvumira musana kana mutsi kuti uwedzere kubatanidzwa. Cherechedza kuti zvikamu zvakasiyana zveiyo zvisabatanidzi. Ona kuti iwe wakadzika sei unogona kuita kuti mhepo yako irege kuputika pamafudzi ako.
- Enda kure uko iwe unogona kufamba zvakanaka. Kana yako abs isati yatanga kuzununguka (izvo zvakanaka), kana mutsipa wako unononoka, dzoka zvishoma.
3 - Kudzoka
Tanga kudzokera kune wakarurama nechomuzasi. Chengetedza C yako Curve kusvikira iwe wakakwira pamapfupa ako zvakare, zvino tumira tailbone pasi pasi sezvo iwe uchibvumira musana wacho kuti unfurl uchienda kudenga, mapepa achidonha.
Dzokorora: 4-6 dzimwe nguva. Shanda zvakare nemafema ekufema.
4 - Kufuridza Maitiro
Kana uchinge wawana kuenzanisa kwechikwata chaunoda kutamba nemhepo iyo mweya inoshanda sei kutsigira kutenderera kwekufamba. Iwe unogona kudzidza zvakawanda nekuedza zvishomanana kupemha maitiro nemaitiro akafanana.
Edza imwe yenzira dzinotevera. Mumwe nomumwe achakupa kunzwisisa kwakasiyana-siyana kwokuti ungashanda sei nemweya kuti uwedzere chikoro chako, shandisa mweya kufema mberi kwako, uye kuwedzera kutonga uye kupera mumutambo. Ingove wakanyatsojeka nezvemuenzaniso ipi waunoda kushandisa usati watanga.
Breathing Patterns:
- Inhale kudzokera shure. Exhale kudzoka.
- Inhale kudzokera shure. Hold and Exhale. Inhale kuti adzokere mukati. Exhale kuti ugare wakarurama.
- Exhale back. Inhale kudzoka.
- Exhale back. Hold and Inhale. Exhale kuuya mberi. Inhale kugara pasi.