Idan muka zauna, ƙwaƙwalwarmu suna aiki kullum, wannan aikin ba ya kawo mana yawan amfani. Za mu zauna a cikin awowi a wurin aiki, ƙwaƙwalwar mu, yayin da muke riƙe da matsayi na jiki, suna cikin tashin hankali, wanda dole ne a cire tare da taimakon kayan shakatawa.
Ɗaukakawa mai sauƙi na shakatawa zai dauki ka kawai minti 10, amma zai taimaka gajiya ga dukan lokutan aiki na yini.
Ayyuka don shakatawa tsokoki za su iya fahimtar sauƙi, haɗuwa da aikin tsarin mai juyayi, sake dawo da ƙarfin da ya rasa. A lokacin gabatarwa don shakatawa yana da muhimmanci a kula da numfashi: ƙungiyoyi suyi tunani da numfashinka , hawan iska yana buƙata mai zurfi, a cikin ciki, yi tafiya a hankali ta hanyan hanci, kamar dai kullun duk gajiya daga kanka.
Ƙungiyar wasan kwaikwayo na hutu
- FE - tsaye, ƙafa a kan nisa na ƙashin ƙugu, ƙafafun a layi daya. Ƙaƙwalwan baya ne lebur, an miƙa tsutsa zuwa sama. Tare da numfashi, kunnen doki - bude, tare da fitarwa - zagaye da baya, sa hannunka gaba. Ƙarƙasa zuwa numfashin numfashin numfashi, da hankali ƙara ƙarfin amplitude da kuma ɗaga hannunku kadan.
- Bude hannu a hannunka, tara hannaye akan kanka. Tashi kanka tare da yatsunku, hannuwanku sun shiga. Tare da tsinkar ƙarewa zuwa dama, tare da wahayi - a tsakiyar, tare da fitarwa - hagu, tare da wahayi - cibiyar. Gudun sauyawa daga gefe zuwa gefe. Komawa cibiyar, a kan fitarwa, danna hannunka.
- Yi amfani da numfashi da kuma fitar da hankali a hankali kuma a kwantar da hanzarin baya. A kan yin amfani da shi, juya motsi na zagaye. Ku mike hannuwanku, tare da fitarwa, sake ƙananan hannunku kuma kunna ƙasa, sa'an nan kuma sama. Yi sau uku, to sai ku rataye, ku sanya hannayenku a kasa, kuma ku juya da kafafun ku kuma kunna jiki.
- Ka ci gaba da kafafunka da makamai. Ci gaba da yin tafiya tare da ƙafafunka a wuri a cikin jigon kare da yake sukar ƙasa. A cikin ƙananan matakai, kula da hannayensu.
- Saka ƙafafunku, ƙafafun a layi daya, kunna hannayen ku a ƙasa, ƙin hawaye, fitar da baya cikin fitarwa. A hankali bude da zagaye.
- Rage jikin, sau biyu a yada kafafu a gwiwoyi kuma kunna jiki daga gefe zuwa gefe. Komawa, wuyan kwanciyar hankali, makamai masu zamewa, yayinda ka zana alamar mahalli a ƙasa.
- Ku zauna a tsakiya, ku shawo kirjin ku, tare da fitarwa, ku motsa hannunku zuwa baya. Hannun hannu baya, a karkashin ƙafafunku, ciki a tsakanin cinya. Koma hannunka gaba, a cikin ƙananan matakai komawa zuwa karnuka suna fuskantar ƙasa kuma ci gaba da tafiya cikin wuri.
- Tare da inhalation, shimfiɗa a kan safa, lanƙwasa gwiwoyi, tare da fitarwa, kai tsaye da sheqa zuwa ƙasa. Dubi hannuwanku, kuyi gaba da kafafunku na dama, ku rage ƙashin hagu zuwa bene. Ɗaga jiki, toshe hannayenka cikin ƙulle, ƙarfafa ciki. Tare da fitarwa, tura turawa na saƙo, ƙananan ƙwanƙwasa, buɗe kirji. Saka hannayenka a bene, cire jan kafar ka. Juyawa tasha a dama, juya jiki a hannun hannun dama na baya. Ƙara hannun sama da sama - shimfiɗa a baya hannun. Komawa zuwa harin, tura hannunka a ƙasa.
- Je zuwa mashaya, sauke kwatangwalo ta ƙasa, nauyin jiki a kan mike hannunka da safa. Komawa baya, fitar da kaya a kan kirji, sauka a cikin jigon a cikin hudu, koma baya don kunna kare kare.
- Muna tafiya a kanmu, muna durƙusa gwiwoyi da kuma mayar da baya. Tare da inhalation, zamu bar yatsunsu a ƙasa, tare da fitar da yatsun zuwa bene. A lokacin da aka fara kallo a hannayensu, ƙafar hagu ta ci gaba, a cikin harin. Rashin gwiwa na dama zuwa ƙasa, gyara jiki, riƙe hannunka a cikin kulle. Ƙananan ƙwanƙwasawa, hannayensu kunna baya - buɗe kirji.
- Da sauƙi a ɗora hannunka a kasa, kunna ƙafafunku zuwa hagu, kunsa batun. Ɗaga hannun hannun hagunka, dubi yatsunsu, tare da hannayen da ke yin amfani da shi ya tashi, ya shimfiɗa bayan hannun. Komawa zuwa kai hari, turawa daga bene - shiga cikin karnuka suna fuskantar ƙasa.
- Matakai a wuri, numfashi, manyan yatsunsu, exhale - sheqa a kasa. Ku sauka a kan gwiwoyinku, kunnenku numfashinku, zagaye da baya kamar yadda kuke fitowa. Ci gaba da ɗaukar ƙuriƙwalwar murfin.
- Tare da fitarwa, kasan kirjin ku, hannuwanku suna tafiya gaba. Yi zagaye baya a kan fitarwa, tanƙwara kan numfashinka.
- Fall a cikin matsayi na yaro - shakata.