Ime ime na-akpata nnukwu nhazigharị n'ime ahụ ụmụ nwanyị, nke na-emetụta ihe fọrọ nke nta ka ọ bụrụ usoro dị mkpa dị mkpa na ọrụ dị iche iche nke anụ ahụ: mmekọahụ, iku ume, ọrịa obi, anụ ahụ, digestive, endocrine. Mgbanwe na-edozi onwe ya, na-edozi nnu nnu. Site na mmụba na oge ịtụrụ ime, ibu na ọbara na arịa lymph na-abawanye. Ka nwa ahụ na-etolite, na-eme ka akwara ndị dị na nsọtụ na-amalite site na akpanwa nke na-eto eto, nke na-edugakarị na mmụba nke akụkụ ahụ dị ala na perineum. Ụdị iku ume na-agbanwe, oke, ọ na-aghọ nke elu na nke etiti.
Kedu nsogbu nsogbu ahụ ike kachasị maka ndị nne na - atụ anya?
♦ Nsogbu ma ọ bụ ọbara mgbali elu.
♦ Imebi iwu nke eriri afọ, ibu arọ.
A pụrụ idozi nsogbu ndị a site n'enyemaka ọzụzụ ọzụzụ ahụike (LFK). Ejila obi abụọ na-emeso ha ihe! Omume ahụ pụrụ iche nwere ahụ bara uru n'ahụ dum nke nne n'ọdịnihu, na-emeziwanye ọrụ nke usoro niile, ngwa ngwa ma nye aka n'ụzọ dị irè iji dozie nsogbu.
Mmega ahụ na mgbali elu
1.Potyagivanie na-agha ụgha
Igha na azụ gị, gbatịa aka gị n'elu isi gị, ụkwụ abụọ. Were ume miri emi ma gbatịa ogwe aka gị na ụkwụ gị ka o kwere mee, na-edozi brushes na ụkwụ ruo ọgwụgwụ. Mgbe ahụ mee ka ọkụ gwụchaa, dị jụụ. Tinyegharịa ugboro atọ.
2. Gaa aka gị elu
Ịnọ ọdụ na Turkish ma ọ bụ ikpere n'ala, ikpo ọkụ ọzọ na-agbatị ma gbatịa aka ọ bụla. Na-agbatị, tụọ ogwe aka gị na nkwekọrịta na nkwojiaka, na-edozi ha kpamkpam. Na iku ume na-agbatị aka gị, na-emecha ahụ zuru ezu. Tinyegharịa ugboro anọ na aka ọbụ aka.
3. Ngbanwe nke ubu
Ịnọ ọdụ na Turkish ma ọ bụ ikpere n'ala, tinye aka gị n'úkwù ma gbanwee ubu gị (ọkpụkpụ aka) na azụ (ugboro 6-8 na ntụziaka ọ bụla). N'oge ijegharị, gbalịa iwe ogologo ume, mgbe ị na-ezumike - ikpochapu jụụ. Adịla n'azụ gị!
4. Nsogbu ụkwụ
Igha na azụ gị, gbuo ikpere gị ma gbasaa ha na obosara gị, pịa ụkwụ gị n'ala. Aka - tinyere ahụ. Na-ekpo ọkụ, mgbe ahụ jiri nwayọọ nwayọọ na-amalite nwayọọ nwayọọ na-amalite ịmalite ikpere ụkwụ aka nri aka aka nri, na-ebugharị ụkwụ dị ntakịrị site na etiti afọ. Weghachite ụkwụ ya n'ọnọdụ mbụ (ip). Tinyegharịa ugboro anọ na ụkwụ ọ bụla.
5.Itu egwu na-eguzo
Guzosie ike, ụkwụ - ubu aka dị iche iche, aka - tinyere ahụ. Nwee ume miri emi, ka ị na-egbochi ahụ ike nile nke ahụ ma na-agbatị, mgbe ahụ, ịmịpu ọkụ na-eme ka ahụ zuru ezu. Tinyegharịa ugboro ise ise, na-ahụ obere oge, dị mkpa iji weghachi ume.
6. Na-eme ka ndị mmadụ gbanwee
Iguzo ọtọ, na nsị, weghachi ụkwụ aka nri gị, na-amịpụta ụkwụ ma na-emetụ ala n'ala naanị ụkwụ. N'otu oge ahụ, welite aka gị abụọ, na-agbatị ma na-agbapụ na eriri thoracic. N 'okpo ume, laghachi na nmalite ma megharia ihe omumu ahu na uzo nke ozo (ugboro isii). Omume gị kwesịrị ịdị mma na iku ume gị.
7. Ụkwụ ụkwụ
Iguzo, gbanye ume, na-agbatị ubu gị ma na-agbatị azụ azụ gị. Mgbe ahụ, na ịme ume, jiri nwayọọ nwayọọ na-amịpụta ụkwụ aka nri n'akụkụ, na-esetị ụkwụ ma na-emetụ ala n'ala naanị ụkwụ. Tinye aka gị n'úkwù gị ma ọ bụ gbasaa ha maka nguzozi. Debe azụ gị. N'elu mmanu, laghachi na nmalite. Tinyegharia mmeghari ahụ ugboro isii na ụkwụ ọ bụla.
8. Nsogbu
I.p. Na-eguzo, aka n'úkwù. Yoga na-edozi obere ntụpọ, ma gbanye ụkwụ ya n'akụkụ. Na inhalation, squat na-emenye ihere, na-agbasa ikpere nke hip na n'akụkụ. Ejulatala! Tinyegharịa mmega ahụ 6-8 ugboro. Iji mee ka ọ dịkwuo mfe, jide otu aka maka nkwado ahụ.
Mmega ahụ na ọbara mgbali elu
1. Egwu na-egwu
Nọdụ ala n'oche, tinye aka gị n'úkwù gị, dozie ubu gị ma belata azụzụ azụ gị. N'aka nke ọzọ, gbagọrọ agbagọ ma wepụ aka nri ahụ, mgbe ahụ, ụkwụ aka ekpe, na-agbapụ ụkwụ ụkwụ n'elu ala. Breathe kpamkpam. Mee mmega ahụ maka nkeji 1-2.
2. Ntugharị aka
Ịnọdụ n'oche, gbasaa aka gị n'akụkụ. Mee mpịakọta okirikiri 6-8 na aka gị. Gbalịa ijide aka gị dịka ala. N'oge mmega ahụ, na-eku ume n'egbughị oge.
Z. Ruki n'akụkụ ụzọ
Ịnọdụ ala n'oche ahụ. na nsị, gbatị aka n'ihu ma gbasaa ha. N'elu ume, tinye aka gị na i.p. Tinyegharịa ugboro 3-4.
4.Ikwado ụkwụ
Ịnọ ọdụ n'oche, jidesie aka gị n'azụ oche. Were ume miri emi ma metụ azụ nke oche ahụ. Mgbe ahụ, n 'ikpo ume, welie aka nri aka nri dị elu karịa 15-20 cm. Na-agba ume, n'otu oge na-alaghachi ụkwụ ahụ na p. Jiri ụkwụ ụkwụ na-eme ugboro 6-8.
5. Tightening
Ịnọ ọdụ n'oche, mee ka aka gị dị jụụ ma belata ha n'akụkụ ahụ gị. N 'ikpo ahihia, dozie ubu ma gbasaa elu. na-agbatị ma na-agbatị azụ azụ ya. Mgbe ahụ wepụ ma wepụkwa ubu ya ma gaa n'ihu, na-atụgharị azụ n'azụ azụ thoracic. Na ume ọzọ, laghachi na ip. Tinyegharịa mmega 3-4 ugboro.
6. Mgbatị ụkwụ
Ịnọ ọdụ n'oche ma jide otu ogwe aka n'azụ oche, n'aka nke ọzọ, dọpụta aka aka nri aka n'ubu, ka ị na-adọba aka n'apata n'akụkụ ma na-apụ. Mgbe ahụ jiri nwayọọ laghachi na i.p. ma gbanwee aka, na-eme mmega ahụ na ụkwụ ọzọ. Tinyegharịa mmega ahụ 3-4 maka ụkwụ ọ bụla. Ọga - ezigbo na ngwa ngwa.
7. Ịgbatị ubu n'ubu
Ịnọ ọdụ n'elu oche, tinye aka gị. N'ịkụ anụ, belata ma laghachi aka nri aka nri, jiri ogwe aka mee ya n'ihu ụlọ. N'otu oge ahụ, ịkwesịrị igbanwe isi ka i wee hụ aka nkwụsị aka. Jiri nlezianya na-ele ọnọdụ azụ ahụ anya, ghara ikwe ka ọ laa. N'elu mmanu, laghachi na i.p. ma jiri aka nke ọzọ megharịa mmegharị ahụ. Jiri aka ọbụla mee oge 6-8.
8.Nwe aka na ụkwụ
Iguzo, gbanwee aka ekpe gaa oche, ma jiri aka ekpe ya na azụ ya, jiri aka nri ya na aka ya na aka ya. Mgbe "akụkọ" na-eme n'otu oge ahụ, ogwe aka na ụkwụ na-agagharị ma na-agagharị na ntụziaka ndị ọzọ: Kpoo mmega ahụ maka nkeji 1-2, wee megharịa ntụgharị ahụ, na-atụgharị na oche n'akụkụ ọzọ.
9. Ngbanwe nke pelvis
Guzo n'ihu oche ma jidesie aka ya aka. Mee ntụgharị ntụgharị nke efere ahụ na mbido elekere anya, mgbe ahụ - megide (maka ntugharị 6-8 na otu na ntụziaka ọzọ). N'oge mmega ahụ, na-eku ume n'egbughị oge. Lelee nrụgide gị, n'ọnọdụ gị ọ dị ezigbo mkpa!