Cov kev nyiam sib deev muaj kev sib raug zoo thiab muaj lub siab xav ntau dua li qhov zaws nruab nrab, thiab lawv tuaj yeem teeb tsa qhov chaw so kom txaus siab thiab ob peb tsom mus rau yav tsaus ntuj. Kev nyob ib puag ncig yog qhov tseem ceeb thaum teeb tsa rau kev zaws ib leeg, zoo li paub txog yuav ua li cas thiab zaws qhov twg. Nco ntsoov siv koj lub sijhawm, tsom mus rau koj tus khub, thiab txaus siab txuas nrog lawv hauv txoj hauv kev tshiab thiab zoo siab.
Cov kauj ruam
Ntu 1 ntawm 2: Tsim kom muaj Chaw Nyob Zoo
Kauj Ruam 1. Teeb lub txaj lossis lub rooj zaum nrog ntaub huv, ntaub mos muag thiab hauv ncoo
Yog tias koj tab tom zaws hauv tsev, muaj feem yuav koj tsis muaj lub rooj zaws, tab sis qhov ntawd tsis ua li cas! Xaiv ib qho chaw uas huv thiab tsis muaj teeb meem, thiab teeb ib txheej ntawm cov ntawv huv rau koj tus khub kom tso. Tsis txhob hnov qab nqa 1 lossis 2 lub tog hauv ncoo rau hauv qab lawv lub taub hau, nraub qaum, lossis hauv caug raws li xav tau.
- Yog tias chav tsis huv, siv sijhawm li 10 feeb los ua kom huv thiab tshem tawm cov nyom. Koj thiab koj tus khub yuav zoo siab dua yog tias qhov chaw zoo.
- Siv 2 daim ntawv-ib qho rau koj tus khub tso rau saum, thiab 1 rau lawv tso lawv tus kheej thaum pib zaws yog tias lawv txias.
Kauj Ruam 2. Kho qhov kub hauv chav kom xis nyob
Qhov no yuav nyob ntawm koj tus khub-yog tias lawv ib txwm txias, tig qhov kub kom me ntsis kom chav sov dua li ib txwm. Yog tias lawv feem ntau sov, tig nws kom lawv txias thiab xis nyob.
Lub tshuab cua sov lossis kiv cua tuaj yeem pab ua qhov sib txawv hauv chav sov yog tias koj tsis muaj sijhawm ntau
Kauj Ruam 3. Dim lub teeb thiab teeb ob peb lub tswm ciab rau kev pom kev zoo nkauj
Lub teeb ci ntsa iab ntawm lub teeb yuav tsis ua ntau rau lub siab, yog li tua cov ntawd thiab siv taws tswm ciab rau teeb pom kev zoo dua. Yog tias koj xav tau teeb pom kev ntxiv, tig lub teeb. Koj tseem tuaj yeem npog lub teeb nrog txoj phuam qhwv caj dab kom dim lub teeb ntau dua.
Rau qhov tshwj xeeb kov, teeb koj tus khub nyiam tswm ciab tsw qab
Ceeb toom:
Tsis txhob tso taws tswm ciab uas tsis muaj neeg saib. Yog tias koj muab txoj phuam qhwv rau ntawm lub teeb, nco ntsoov tias cov ntaub tsis tau kov lub teeb taws thiab tshem tawm txoj phuam kom sai li sai tau thaum koj ua tiav kom nws thiaj tsis raug hluav taws.
Kauj Ruam 4. Tua koj lub xov tooj thiab txhua yam khoom siv hluav taws xob kom koj tsis txhob cuam tshuam
Yog tias koj tsis xav tig koj lub xov tooj, tso rau "tsis txhob cuam tshuam" lossis hom dav hlau kom koj yuav tsis tau txais ntawv ceeb toom thaum zaws. Muab nws tso rau sab lossis hauv lub tub rau khoom yog li koj yuav tsis raug ntxias kom tshuaj xyuas nws. Nug koj tus khub ua ib yam.
Siv lub sijhawm no los ua lub sijhawm los cuam tshuam los ntawm kev ua haujlwm, tsev kawm ntawv, thiab lwm yam kev cog lus yog li koj tuaj yeem tsom mus rau kev txuas nrog koj tus khub
Kauj Ruam 5. Ua si nkauj ib puag ncig los tsim kom muaj chaw so thiab nyob ntsiag to
Zam lub suab nkauj uas nrawm lossis hnyav. Hloov chaw, xaiv cov cuab yeej lossis suab paj nruag ib puag ncig kom ua rau muaj kev nplij siab.
- Txheeb tawm txhua qhov kev pabcuam streaming uas koj siv-ntau tau muaj ua playlists lossis cov chaw nres tsheb uas tau ua rau so. Tshawb nrhiav "suab paj nruag so" lossis "nkauj ib puag ncig" kom pom tias muaj dab tsi.
- "Zen," "yoga," thiab "kev xav" yog lwm lo lus tseem ceeb uas tuaj yeem pab koj nrhiav cov nkauj kom raug rau lub sijhawm.
Kauj Ruam 6. Siv sijhawm txuas nrog koj tus khub ua ntej koj pib
Koj tuaj yeem txaus siab rau lub khob cawv zoo los yog ua npuas dej ua ke. Lossis tsuas yog siv ob peb feeb tuav tes thiab tham.
Yog tias koj tus khub tseem tsis tau paub, qhia lawv hauv qhov uas koj tab tom npaj yuav muab zaws rau lawv. Tej zaum lawv yuav xav da dej lossis hloov lawv cov khaub ncaws ua ntej koj pib
Tswv yim:
Nco ntsoov tias koj da dej thiab txhuam koj cov hniav ua ntej muab rau koj tus khub ntxim nyiam zaws. Koj yuav nyob ze thiab yuav xav kom paub tseeb tias koj hnov tsw koj zoo tshaj plaws!
Ntu 2 ntawm 2: Muab Zaws
Kauj Ruam 1. Rub ib qho roj lossis qab zib ntawm koj txhais tes ua ntej koj pib
Qab zib almond roj, txiv maj phaub roj, thiab roj jojoba yog cov kev xaiv zoo uas yuav tsum tsis txhob ua rau koj tus khub tawv nqaij. Siv 1⁄2 diav (7.4 mL) kom pib thiab ntxiv rau koj txhais tes thaum lawv qhuav. Koj yuav tsum txhuam nws ntawm koj txhais tes kom sov nws ua ntej koj pib.
Ntxiv ob peb tee ntawm cov roj yam tseem ceeb rau cov roj thauj lossis cov nplaum kom muab nws ntxhiab tsw. Lavender, peppermint, bergamot, thiab sandalwood yog qhov kev xaiv zoo
Ceeb toom:
Tsis txhob siv cov roj yam tseem ceeb uas tsis muaj ntxhiab los zaws. Sib tov 3-4 tee nrog 1 mus rau 2 diav (15 txog 30 mL) ntawm cov roj thauj khoom ua ntej. Cov roj yam tseem ceeb tsis tuaj yeem ua rau tawv nqaij.
Kauj Ruam 2. Siv cov cwj nrag ntev nrog maj nrawm, pib ntawm caj dab thiab xub pwg
Kom koj tus khub pw ntawm lawv lub plab yog li koj tuaj yeem ua haujlwm ntawm lawv lub xub pwg thiab nraub qaum ua ntej. Nco ntsoov, koj lub hom phiaj tsis yog kom muab koj tus khub ua zaws tob tob lossis ua haujlwm tawm ntawm lawv cov leeg nqaij. Nws yog kom tsa lawv lub cev thiab maj mam kov lawv thoob plaws.
- Txheeb nrog koj tus khub kom pom tias qhov ntsuas siab uas koj siv yog qhov zoo. Tej zaum lawv yuav xav zaws tob dua lossis xav kom muaj lub zog qis dua.
- Cia koj txhais tes hla lawv cov tawv nqaij. Suav qeeb hauv koj lub taub hau mus rau 20 rau txhua ntu uas koj zaws, zoo li lawv caj dab, xub pwg sab laug, xub pwg sab xis, nruab nrab nraub qaum, thiab lwm yam.
Kauj Ruam 3. Siv sijhawm zaws lawv lub nraub qaum
Sawv ntsug lossis zaum kom koj thiab koj tus khub tab tom ntsib tib txoj kev. Muab koj txhais tes tso rau ntawm lawv sab nraub qaum, ze lawv lub duav, thiab thawb mus rau nruab nrab ntawm lawv nraub qaum. Suav mus rau 20 thaum koj zaws thaj chaw no, tab sis xav tias yuav ua nws ntev dua yog tias koj tus khub nyiam nws.
Yog tias koj tus khub nyiam nrog nws, koj tuaj yeem muab lawv zaws maj mam zaws. Siv koj lub luj tshib kom maj mam tso siab rau koj tus khub lub pob tw, pib rau saum thiab ua haujlwm koj txoj kev nqes mus rau hauv qab. Rov ua dua ntawm sab nraud
TSWV YIM TSHUAJ
Marty Morales
Professional Massage Therapist Marty Morales is a Professional Massage Therapist and the Founder and Owner of the Morales Method, a manual therapy and body conditioning business based in the San Francisco Bay Area and in Los Angeles, California. Marty has over 16 years of massage therapist experience and over 13 years of experience educating others on the best practices for massage therapy. Marty has over 10, 000 hours of private practice logged and is a Certified Advanced Rolfer and Rolf Movement Practitioner, CMT. He has an MBA in Finance from Loyola Marymount University, Los Angeles.
Marty Morales
Professional Massage Therapist
Communicate with your partner throughout the massage
If your partner believes in 'no pain, no gain, ' you can work a little around the pain zone and keep communication open - ask them how it feels before you keep going. If they tell you they like that spot, you can focus on the area.
Kauj Ruam 4. Zaws lawv txhais caj npab thiab txhais ceg kom txhua qhov ntawm lawv lub cev tau so
Ib feem ntawm kev nyiam ua zaws yog ua rau koj tus khub zoo siab heev tab sis kuj paub txog lawv lub cev. Maj mam txhuam koj txhais tes nce thiab nqis lawv txhais caj npab thiab ua kom ntev, ruaj khov txav mus los. Kom lawv pib ntawm lawv lub plab thaum koj zaws lub nraub qaum ntawm lawv ob txhais ceg, tom qab ntawd thov kom lawv tig mus rau lawv nraub qaum kom koj tuaj yeem zaws lawv txhais caj npab thiab ntawm lawv ob txhais ceg.
Nco ntsoov suav mus rau 20 rau txhua qhov ntawm lub cev. Sab caj npab sab saud, sab caj npab sab xis, sab caj npab qis, sab caj npab sab xis, thiab ntxiv rau yuav tsum txhua tus tau txais lawv lub sijhawm
Kauj Ruam 5. Nco ntsoov muab lawv txhais taw ib co TLC
Ntxiv cov nplaum lossis roj ntau rau koj txhais tes, thiab maj mam txhuam hauv qab ntawm lawv txhais taw hauv cov voj voog loj. Ua cov voj me me nyob ib ncig ntawm lawv cov pob taws, thiab maj mam zaws ntawm koj tus khub cov ntiv taw.
Nyob ntawm seb koj tus khub sib raug zoo npaum li cas, koj yuav tsum hla ntu no. Tab sis yog tias lawv txaus siab rau nws, nws tsim nyog siv sijhawm qee lub sijhawm
Kauj Ruam 6. Ua haujlwm ntawm lawv tus ncej puab sab hauv nrog lub zog khov kho tab sis maj mam ua haujlwm
Lub puab tsaig sab hauv yog rhiab heev thiab tseem yog thaj chaw ntxim nyiam rau txiv neej thiab poj niam. Tsom ntsoov rau thaj tsam nruab nrab ntawm lub hauv caug thiab lub puab tsaig. Siv maj mam tab sis ruaj khov thiab suav txog 20 ntawm txhua sab.
Siab npaum li cas mus rau lub puab tais koj siv zaws yog nruab nrab ntawm koj thiab koj tus khub. Yog tias lawv muab cov cim tsis hais lus rau koj, zoo li tso lawv ob txhais ceg ua ke lossis txav deb ntawm koj, koj tuaj yeem txav siab dhau lawv txhais ceg
Kauj Ruam 7. Siv koj lub sijhawm ua ntej zaws lawv qhov chaw nkag siab lossis nkag siab
Kev zaws ib leeg tuaj yeem yog qhov ntawd, lossis nws tuaj yeem yog qhov zoo ua ntej ua ntej qee yam kev sib deev. Pib nrog maj mam ua kom lub cev tag nrho ua ntej yuav ze rau cov chaw uas muaj kev cuam tshuam ntau dua, xws li lub mis, lub puab tsaig, lossis pob tw.
Ceeb toom:
Nco ntsoov xyuam xim rau cov lus hais thiab tsis hais lus cues. Nco ntsoov tias koj lub hom phiaj thaum zaws yuav tsum yog ntawm koj tus khub thiab tsis tas yuav ua dab tsi los yog yuav tsis tuaj tom qab zaws. Ib txwm tau txais koj tus khub kev tso cai ua ntej mus rau qhov kev zaws qoj ib ce.
Kauj Ruam 8. Cia koj tus khub so tom qab zaws thiab siv lawv lub sijhawm sawv
Yuav muaj, koj tus khub yuav nyob rau hauv lub xeev ntawm kev so siab tshaj plaws thiab tsis xav kom lub teeb tig rau thiab lub qhov rooj qhib sai li sai tau thaum nws dhau lawm. Cia lawv pw ib ntus, thiab siv sijhawm ntawd los ua qee qhov so koj tus kheej!
Yog tias koj tus khub tsaug zog thaum zaws, cia lawv so
Lub tswv yim
- Yog tias koj xav koom nrog kev zaws lom zem rau koj tus kheej, sau tus kws kho mob zaws kom nkag los rau hauv koj lub tsev thiab muab rau koj thiab koj tus khub ob peb zaws.
- Txhawb koj tus khub kom haus dej ntxiv tom qab lawv zaws. Qhov zaws tuaj yeem tso cov co toxins los ntawm lawv cov leeg, thiab cov dej ntxiv yuav pab yaug txhua yam tawm.
