Sengoli: Mark Sanchez
Letsatsi La Creation: 6 Pherekhong 2021
Ntlafatsa Letsatsi: 25 November 2024
Anonim
Live 🔥 #SanTenChan 🔥 united we grow grow with us on YouTube live 03 September 2020
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Litaba

Phahamisa letsoho haeba u tloha ho binging ho Netflix kapa ho bala ka fepa ea hau ea Instagram ho koala mahlo le ho leka ho robala. E, le rona. Phahamisa letsoho haeba le uena u na le nako e thata ea ho robala. Re teng moo le wena. (Haeba u tla ea ho Insta, bonyane latela li-Instagrammers tsena tse thuisang.)

E ka 'na eaba u utloile hore u lokela ho bala buka (joaloka, buka ea sebele, ea ho phetla maqephe-uena) kapa koranta kapa ho etsa ntho e 'ngoe e khutsitseng le e seng ea theknoloji pele u robala. Empa mohlomong ha o batle ho ipha nako ea ho e etsa. Ntle le moo, kaofela ha rona re leka ho ikenya ka hohle kamoo re ka khonang, na ha ho joalo? Tlhahiso: Ts'ebetso ena ea ho thuisa ka yoga e tsoang ho yogi Sadie Nardini e tla u thusa ho nyahama ho tloha ka letsatsi la hau mme o itokisetse ho robatsa ka metsotso e seng mekae feela.

1. Belly Breath Technique

Ho phefumoloha sefubeng sa hau ho ka baka karabelo ea matšoenyeho, ho bolela Nardini. Ka mokhoa ona, o tla tsepamisa maikutlo ho phefumoloha ka mpeng ho lokolla serotonin eohle e utloang hantle.


A. Nka moea o kenang kahare ka nko, u tlatse mpa (eseng sefuba). Nahana hore letsatsi le chaba bohareng ba mpa ea hau. Ha o ntse o hula moea, o o hemele 'me o o tlohele o futhumale mme o atolohe hohle.

B. Exhale ka nko ea hau, u tlohele moea oohle 'me u bone ho se tsotelle ha 'mele oa hau hape. Ho ikhethela: Ha u ntse u ntša moea, pepeta 'me u phahamise mesifa ea hau ea noka ho eketsa ho hanyetsa ho eketsehileng. Pheta metsotso e ka bang 2. (PS Ena hape ke tsela e ntle ea ho khutsa ha u ntse u ferekanngoa.)

2. Ho Thuisa ka Sefefo sa Leholiotsoana

Nahana hore ho na le mofuta o itseng oa sebaka sa matla se u potolohileng. (U ka boela ua nahana hore u ka tlung kapa ho hong ho ts'oanang.) Ha menahano e hlaha kelellong ea hau, nahana hore ke lehlabathe kapa pula, 'me hang ha e fihla tšimong ea matla kapa lifensetereng tsa ntlo eo u leng ho eona. , ba oa feela. (Haeba u e hloka, mona ke ho thuisa ka botlalo bakeng sa kelello e hlakileng.)


3. Ho Ipholla ka Potlako le ho Otlolla

Iphe nako ea ho ikoetlisa kapele, o tlise mali le mofuthu ka har'a mesifa ea hau. Ela hloko manamane a hau, li-quads le li-hamstrings, 'me u sebetsane le li-forearm, biceps le triceps. Hang ha mesifa e futhumetse, e otlolle hanyane (leka li-yoga tse 7 tse kokobetsang khatello ea maikutlo pele u robala), ebe o li sisinya hantle, 'me u itokisetse boroko bo monate bosiu.

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