Kev zaws tuaj yeem ua rau zoo so thiab kho. Tab sis yog tias koj tsis tau muaj dua ib zaug ua ntej, nws yog qhov ua rau me ntsis tshee hnyo thiab tsis paub meej txog qhov yuav tsum tau ua. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj zaws, siv sijhawm sib tham ncaj ncees thiab ncaj ncees nrog koj tus kws kho mob zaws. Lawv tuaj yeem teb cov lus nug uas koj muaj thiab ua haujlwm nrog koj txhawm rau ua rau koj qhov kev paub dhau los muaj txiaj ntsig thiab lom zem li sai tau.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Tham nrog Koj Tus Kws Kho Mob
Kauj Ruam 1. Tuaj txog ntxov kom koj tuaj yeem ua daim ntawv xav tau
Yog tias nws yog koj thawj zaug tau txais cov kws tshaj lij zaws, koj yuav zaum tau sau qee cov ntawv ua ntej. Sim mus ntsib koj lub sijhawm tsawg kawg 15 feeb ua ntej kom tsis txhob txiav rau hauv koj qhov kev sib tham zaws.
Tuaj txog ntxov yuav pab koj nkag mus rau hauv kev xav ntau dua. Nws yuav yooj yim dua rau kev so yog tias koj tuaj yeem tau txais txhua cov ntaub ntawv tawm ntawm txoj kev sai li sai tau
Kauj Ruam 2. Tham nrog koj tus kws kho mob txog kev txhawj xeeb txog kev noj qab haus huv uas koj muaj
Rau ntau tus neeg, zaws yog qhov muaj kev nyab xeeb yog tias nws tau ua los ntawm kws kho mob tshaj lij. Txawm li cas los xij, muaj qee qhov xwm txheej kev noj qab haus huv uas tuaj yeem ua rau koj pheej hmoo tau txais zaws, zoo li ntshav tsis xwm yeem lossis raug mob tsis ntev los no. Qhia rau koj tus kws kho mob zaws paub txog koj keeb kwm kev noj qab haus huv thiab seb puas muaj teeb meem lawv yuav tsum paub txog.
- Yog tias koj tsis paub tseeb tias zaws zoo rau koj, tau txais koj tus kws kho mob cov lus qhia ua ntej.
- Qhia rau koj tus kws kho mob paub yog tias koj muaj kev tsis haum, vim qhov no tuaj yeem cuam tshuam cov roj lossis cov tshuaj pleev twg lawv tuaj yeem siv tau.
- Yog tias koj muaj cov tsos mob xws li kiv taub hau, xeev siab, ua npaws, lossis tawv nqaij ua pob, tshem koj lub sijhawm teem tseg thiab rov teem sijhawm thaum koj nyob zoo lossis koj tus kws kho mob hais tias tsis ua li cas.
Kauj Ruam 3. Qhia rau koj tus kws kho mob paub yog tias muaj qee qhov chaw koj xav kom lawv tsom mus rau
Ua ntej zaws, koj tus kws kho mob yuav tham nrog koj txog yam koj xav tau los ntawm kev sib tham. Qhia rau lawv paub yog tias muaj qee qhov ntawm koj lub cev uas koj xav tias tshwj xeeb tshaj yog tawv, nruj, lossis mob. Lawv tuaj yeem siv cov ntaub ntawv ntawd los npaj kom so thiab txaus siab zaws rau koj.
- Piv txwv li, koj yuav hais yog tias koj muaj kev nruj ntau nyob hauv koj lub nraub qaum thiab lub xub pwg, lossis yog tias koj muaj cov tsos mob xws li loog ntawm koj txhais tes lossis ntiv tes.
- Yog tias koj tau txais zaws raws li kev kho mob rau tus mob, xws li mob taub hau lossis rov ua kom raug mob, nco ntsoov qhia rau koj tus kws kho mob paub.
TSWV YIM TSHUAJ
Will Fuller
Certified Massage Therapist Will Fuller is a Certified Massage Therapist and Wellness Educator working in San Francisco, California. Will has worked with the Sports and Recreation Center at the University of California, San Francisco (UCSF), taught sports in England, Kenya, and Kuwait, and is now affiliated with the Chiro-Medical Group. He was trained in physical rehabilitation under a program founded by Dr. Meir Schneider. He has a Bachelors in Sport Science and a Post-Graduate Certificate of Education in Physical Education from Southampton University.
Will Fuller
Certified Massage Therapist
Did You Know?
Tingling or numbness in your fingers could indicate a number of different issues. For instance, your wrists may be tight, so you may need your massage therapist to work your wrists, rather than your hands. It could also be thoracic outlet syndrome, so your therapist would need to be working your chest. However, it might also be compression in your cervical spine, in which case you might need to see a chiropractor to release the compression on the nerve in your neck.
Kauj Ruam 4. Piav ib qho kev thov tshwj xeeb uas koj yuav tsum ua kom koj qhov kev lom zem ntau dua
Qee tus neeg nyiam mloog nkauj lossis tham nrog tus kws kho mob thaum zaws, thaum lwm tus nyiam nyob ntsiag to. Koj kuj tseem tuaj yeem muaj kev nyiam txog yam xws li txheej txheem zaws, chav sov, teeb pom kev zoo, thiab ntxhiab tsw ntxhiab. Qhia rau koj tus kws kho mob ua ntej yog tias koj muaj qhov nyiam nyiam txog cov ntu no ntawm koj kev paub.
- Piv txwv li, koj tuaj yeem hais tias, "Koj puas tuaj yeem siv cov roj zaws tsis zoo? Cov naj hoom muaj zog ntxhiab tsw cuam tshuam kuv. " Lossis, "Kuv txhais ko taw yog qhov rhiab heev, yog li koj tuaj yeem siv lub teeb pom kev zoo heev thaum koj ua haujlwm rau lawv?"
- Yog tias koj tsis tau muaj zaws ua ntej, koj yuav tseem tsis tau paub tias koj nyiam dab tsi. Nws tsis zoo los tham yog tias koj hloov siab txog qee yam thaum zaws.
Kauj Ruam 5. Nug cov lus nug uas koj yuav muaj txog txheej txheem zaws
Yog tias koj muaj kev txhawj xeeb lossis lus nug txog koj qhov kev sib tham zaws yuav zoo li cas, tsis txhob ua siab deb coj lawv mus. Tus kws kho mob zoo yuav zoo siab los teb koj cov lus nug, ua rau koj lub siab yooj yim, thiab tham nrog koj los ntawm ib feem ntawm cov txheej txheem uas koj yuav tsis nkag siab.
Piv txwv li, koj yuav nug tej yam xws li, "Hom roj lossis tshuaj pleev twg uas koj yuav siv niaj hnub no?" lossis "Qhov zaws zoo li cas? Kuv puas yuav cia siab tias ib yam ntawm nws ua rau mob lossis tsis xis nyob?"
Kauj Ruam 6. Qhia koj tus kws kho mob yog tias muaj qee qhov ntawm koj lub cev uas koj tsis xav kom nthuav tawm
Ua ntej koj zaws pib, koj tus kws kho mob yuav xav kom koj hle khaub ncaws. Lawv yuav tsum tawm ntawm chav kom koj tuaj yeem hnav khaub ncaws ntiag tug thiab npog koj tus kheej nrog daim ntawv lossis daim pam. Qhia rau lawv paub yog tias muaj qee qhov ntawm koj lub cev uas koj xav kom lawv zam kev kov lossis tso tawm thaum lub sijhawm zaws.
Koj tuaj yeem hnav lub cev tag nrho lossis tsuas yog hle koj cov khaub ncaws, zoo li koj lub tsho lossis lub ris. Ua txhua yam uas koj nyiam tshaj plaws nrog
Ceev faj:
Thaum zaws, koj lub cev yuav tsum tau npog nrog daim pam lossis ntawv txhua lub sijhawm. Koj tus kws kho mob yuav tsum tsuas yog nthuav tawm ib feem ntawm koj lub cev uas lawv tau ua haujlwm nyob rau txhua lub sijhawm. Nws tsis yog qhov tsim nyog rau kws kho mob tshaj lij nthuav tawm koj qhov chaw mos, lub mis, lossis lwm qhov ntawm koj lub cev uas koj tau thov kom lawv tawm ntawm qhov npog.
Kauj Ruam 7. Muab koj tus kws kho mob tawm tswv yim txog lawv cov txheej txheem thaum zaws
Thaum zaws tshwm sim, tsis txhob ntshai tham txog txhua yam kws kho mob ua, zoo lossis tsis zoo. Qhia lawv yog tias koj tsis xis nyob nrog txhua yam uas lawv tab tom ua, thiab nco ntsoov tias koj muaj txoj cai xaus qhov zaws txhua lub sijhawm.
Piv txwv li, koj yuav hais tej yam zoo li, "Kuv txias me ntsis, koj puas xav muab daim pam sov sov rau kuv?" lossis "Nws tsis ua li cas yog tias koj siv lub zog me ntsis ntxiv rau ntawd."
Txoj Kev 2 ntawm 3: Txaus Siab Rau Koj Li Zaws
Kauj Ruam 1. Nyob twj ywm so kom ntau li sai tau kom pab zaws ua haujlwm tau zoo dua
Zaws zoo yog txhais tau tias so koj lub cev thiab lub siab. Koj tuaj yeem pab cov txheej txheem no los ntawm kev ua koj qhov zoo tshaj plaws kom tso kev nruj nruj ntau li ntau tau. Tsis txhob tawm dag zog koj cov leeg, uas yuav ua rau zaws tsis xis nyob thiab so.
Sim xyaum ua cov txheej txheem so kom txaus ua ntej koj qhov kev sib tham zaws, xws li kev xav, ua pa tob tob, lossis ua kom cov leeg muaj zog. Koj tuaj yeem siv cov txheej txheem tib yam thaum lub sijhawm zaws los pab koj so
Kauj Ruam 2. Tsom ntsoov rau koj qhov kev nkag siab los pab koj so
Yog tias koj muaj teeb meem so, sim tsom koj cov kev xav ntawm qhov koj xav. Ua tib zoo mloog seb koj tus kws kho mob txhais tes xav li cas ntawm koj cov leeg mob, ntxhiab ntawm cov roj zaws, lossis lub suab paj nruag ntsiag to lossis koj tus kws kho mob lub suab, yog tias lawv tham.
Yog tias koj pom koj txoj kev xav mus ib txhis, tsuas yog maj mam hloov lawv rov qab mus rau lub sijhawm tam sim no
Kauj Ruam 3. Ua pa kom pab koj cov leeg so
Koj tuaj yeem ua rau koj lub siab ua pa thaum lub sijhawm tsis xis nyob, zoo li thaum koj tus kws kho mob tau ua haujlwm tshwj xeeb tshwj xeeb hauv koj cov leeg. Yog tias qhov no tshwm sim, sim ua pa ib txwm muaj. Qhov no yuav pab koj lub siab thiab koj lub cev so.
Sim ua pa maj mam los ntawm koj lub qhov ntswg, ua pa rau ob peb feeb, thiab tom qab ntawd maj mam ua pa tawm ntawm koj lub qhov ncauj. Koj lub plab yuav tsum sawv thiab ntog thaum koj ua pa ntau dua li koj lub hauv siab lossis lub xub pwg
Tswv yim:
Yog tias koj tseem muaj kev nyuaj siab txawm tias txhua qhov koj siv zog los so, qhia rau koj tus kws kho mob zaws paub. Tej zaum lawv tuaj yeem pab tau los ntawm kev kho lawv cov txheej txheem lossis hloov pauv ib puag ncig los pab koj kom xis nyob.
Kauj Ruam 4. Siv sijhawm me ntsis los so tom qab zaws tas
Thaum zaws tiav, koj tus kws kho mob yuav tawm mus tso cai rau koj hnav khaub ncaws. Tsis txhob dhia tawm ntawm lub rooj tam sim ntawd thaum lawv tawm mus. Hloov chaw, siv sijhawm li ob peb feeb tsuas yog ua pa thiab so, tom qab ntawd zaum maj mam. Ceev faj thaum koj sawv, vim tias koj yuav hnov kiv taub hau lossis tsaus muag yog tias koj sawv sai.
Yog tias ua tau, siv sijhawm me ntsis los so tom qab koj tawm ntawm lub spa lossis chaw kho mob, thiab. Qhov so thiab kho cov teebmeem ntawm kev zaws yuav nyob ntev dua yog tias koj tsis dhia rov qab rau hauv koj cov haujlwm ib txwm muaj
Txoj Kev 3 ntawm 3: Ua Raws Li Txoj Cai Zaws
Kauj Ruam 1. Da dej ua ntej koj tuaj txog ntawm koj qhov kev sib tham
Rau koj tus kheej thiab koj tus kws kho mob, tuaj txog ntawm koj qhov kev sib tham tshiab thiab huv. Tsis tsuas yog koj yuav hnov tsw zoo dua, tab sis koj tus kws kho mob yuav tsis ua rau khaus khaus khaus, kab mob, lub cev roj, thiab tawm hws rau ntawm koj daim tawv nqaij!
Koj tus kws kho mob tej zaum yuav ua haujlwm ntawm koj txhais taw yog tias koj tau txais zaws lub cev tag nrho, yog li ua kom koj cov rau tes raug txiav thiab huv
Kauj Ruam 2. Ua twj ywm koj lub xov tooj ua ntej kev sib tham pib
Kev zaws yuav tsum yog kev nyab xeeb, so kom txaus. Tiv thaiv kom tsis txhob muaj kev cuam tshuam los ntawm kev kaw koj lub xov tooj, teeb nws kom ntsiag to, lossis tso rau hauv "Tsis txhob cuam tshuam" hom ua ntej koj pib sib tham.
Yog tias koj muaj smartwatch, tsis txhob hnov qab ua ntsiag to, ib yam
Kauj Ruam 3. Tsis txhob ua tej yam tsis tsim nyog tso dag los yog thov
Kho koj tus kws kho mob nrog tib yam kev hwm thiab hwm uas koj xav tau los ntawm lawv. Tsis txhob ua tej yam tsis txaus ntseeg lossis tso dag, hais lus, lossis thov. Kev zaws yog ib qho kev paub dhau los, tab sis nws tseem ceeb heev uas yuav tsum ua tej yam txuj ci thiab hwm thaj tsam tsim nyog.
Tej zaum koj yuav tsum tau kos npe rau kab lus uas koj yuav tsis ua cov lus tsis tsim nyog thaum zaws. Yog tias koj hla kab, koj tus kws kho mob muaj txoj cai xaus qhov zaws thiab thov kom koj tawm mus
Kauj Ruam 4. Sau ib nqe lus rau koj tus kws kho mob kom qhia koj qhov kev txaus siab
Ntxiv nrog rau tus nqi pib rau zaws, nws yog lub tswv yim zoo ntxiv me ntsis ntxiv rau koj tus kws kho mob. Koj tuaj yeem muaj sijhawm los tawm koj cov lus qhia hauv lub hnab ntawv ntawm lub rooj ua ntej thaum koj tuaj txog lossis tawm mus, lossis koj tuaj yeem muab nws rau koj tus kws kho mob ncaj qha yog tias koj xav tau.
- Feem ntau, 15-20% yog tus nqi zoo rau cov lus qhia, tab sis nws yuav yog nyob ntawm qhov tshwj xeeb spa lossis tsev kho mob koj mus ntsib.
- Yog tias koj siv daim ntawv pov thawj khoom plig lossis yog lwm tus neeg them nyiaj rau zaws, nug yog tias cov lus qhia tau suav nrog thaum koj txheeb xyuas.
Lub tswv yim
- Thaum noj pluas mov loj ua ntej zaws tsis txaus ntshai, koj yuav muaj sijhawm nyuaj so kom txaus thiab xis nyob yog tias koj tab tom zom cov zaub mov. Sim tsis txhob noj dab tsi hnyav li 90 feeb lossis ua ntej koj pib sib tham.
- Ntau tus kws kho mob pom zoo kom haus dej ntxiv ua ntej thiab tom qab zaws, vim tias nyob twj ywm hauv dej tuaj yeem pab koj lub cev ib txwm yaug tawm cov co toxins thiab cov khoom pov tseg.
- Nws tsis yog qhov txawv txav los ntsib qhov kev xav tsis zoo lossis lub cev tshwm sim thaum zaws. Yog tias koj pom koj tus kheej luag, quaj, tshee tshee, lossis tseem tsaug zog, tsis txhob txhawj xeeb-cov kev cuam tshuam no yog qhov ib txwm muaj.
