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Buni bilishingiz kerak...
Ko’zga dam berish ma’nosida turli mashqlarni bajarish mumkin.Bu mashqlarni tik turib yoki o’tirgan holda ham bajarsa bo’ladi. Boshingizni mutloqo qimirlatmasdan quyidagi mashqlarni bajaring: 1.Sekin-asta yuqoriga,so’ngra pastga qarang. 2.Ko’zlarni avvalo chapdan o’ngga,keyin o’ngdan chapga katta doira bo’yicha harakatlantiring.
  • Qo’l va yelkalar.
Qo’l va yelkalaringiz sog’lom va chiroyli bo’lishini istaysizmi?Unda yoshlikdanoq ularni parvarish qiling,jismoniy mashqlar bilan bilan muntazam shug’llaning.Qo’l kishining eng serharakat va mehnatkash a’zosi. Qo’llar terisi tez qariydi.Shuning uchun u har doim parvarishga muhtoj.Har kungi muolajalar oqibatida o’laroq ularni silliq,mayin va tarang holatda ushlab turish mumkin. Malumki,qo’l ko’p kirlanadi. Buning uchun eng avvalo, qo’llarni iliq suvda sovunlab yuvib turish kerak.Bunda qo’l terisi tozaladi.Yotishdan avval ham shu muolaja takkrorlanib mahsus krem surtiladi.Bunda qo’l yanada mayinlashadi.Shuni uninmangki,qo’lni muqim sovuq suvda yuvish ham terining dag’allanishiga olib keladi.Dalada mehnat qiluvchi ayyollar ish boshlashdan oldin qo’llariga maxsus krem yoki gletserin surtib olsalar,qo’llar shamol va oftob nurlaridan himoyalanadi.Agar qo’l terisi yorilgan bo’lsa,kechki uyqudan oldin qo’llarni zardobli suvga ,qatiq yoki tuzlangan karam suviga 10-15 minut davomida botirib turiladi.Bu muolajadan so’ng qo’lni iliq suvda yuvib krem surtiladi.Kartoshka qanatilgan suv ham qo’l terisiga foydali.Uyishlaridan bo’shagach,kartoshka suviga 5-10 minut davomida qo’llaringizni botirib turing. Agar qo’l terisi qurib, yupqalashib ketsa, tirnoqlar atrofida “sochiq”paydo bo’ladi. Bunday o’simtalarni yulib tashlash yaramaydi.ularni atir yoki spirt bilan artilgan kichkina qaychida ohista kesib yod surtib qo’yish kerak. Shunda teridagi “sochiq”2-3 kunda yo’qolib ketadi. 1.Ba’zan bo’yinda go’yo' yostiqchaga o’xshash yog’ qatlami paydo bo’lib husnni buzadi. Buning oldini olish uchun har kuni badantarbiyadan so’ng dushda cho’milib,o’sha joyni dastasi uzun ancha qattiq sho’tka bilan ishqalash va unga navbatma-navbat oldin issiq,keyin sovuq suv oqimini yonaltirish kerak.Muhimi,quyidagi mashqlarni muntazam ravishda bajarish kerak. 2.Polga o’tirib, tizzadan bukilgan oyoqlaringizni qo’llaringiz bilan ushlab, o’zingizga torting. Asta-sekin go’yo yumalayotgandek bo’lib,o’zingizni orqaga tashlang,keyin dastlabki holatga qayting va oyoqlaringizni kering. 3.Ensangixdagi yog’ni”massajchi harakati”bilang ushlang:kaftangizni orqadan bo’yningizga qo’ying,to’rtta barmog’ingiz bilan yog’ to’qimasiga bosing va shujoyni barmoqlaringiz bilan ezing. 4.Oldiga juda past egilib,qo’llaringizni orqaga ancha joyga siltang.Keyin rostlaning,egilib ko’tarilib,qo’llaringizni orqaga iloji boricha uzoqroqroqqa yuqoriga ko’taring. 5.Qo’llaringizni yelkangizga qo’ying.Ayni bir vaqtda izchillikda aylanma harakatlar qiling. 6.Yelkangizni ko’taring va tushiring,oldinga va orqaga suring,aylanma harakatlarni navbatma-navbat izchillikda bajaring. Har bir mashqni 10-12 marta bajaring.
  • Yelka tuzilishining chiroyli bo’lishi
gantellar bilan mashq qilish ham yordam beradi. 1.Gantellani ushlab, qo’llaringizni ikki tomonga-yuqoriga ko’taring. Qo’llaringizni yuqoriga ko’taroyatganingizda va pastga tushirayotganingizda muskullaringizni tarang tuting. Mashqni o’rganib olganingizdan keyin uni oyoq uchida turib, 8-10 marta bajaring. 2.Gantellarni ushlab, kaftlaringizni yuqoriga ko’tarib, qo’llaringizni yelkangiga tushiring, ikki tomonga cho’zing. 10-12 marta bajariladi. 3.Gantellarni ushlab, qo’llaringizni kaftini pastga qilib, ikki tomondan tushiring. Gantellarni qo’ltig’ingizga qaratib, qo’llaringizni tirsakdan buking.Qo’llaringizni rostlang. Mashqlar 8-10 marta bajariladi. 4.Oyoqlaringizni kerib to’g’ri turing. Gantel ushlagan qo’llaringizni tushiring. Oldingga egiling, rostlanib, qo’llaringizni 2 tomonga ko’taring. Mashqlar 8-12 marta bajariladi.
  • Yoshlikdan
boshingizni yuqori ko`tarib yurishga odatlaning!
  • Bukchayib yurmaslik
ni nazorat qilib boring!
  • Yotgan holda kitob o`qimang!
  • Baland yostiqda uxlamang,
yostiqning balandligi oddiy g`ishnikidek bo`lishi lozim!
  • Quyosh-tananing dushmani.
Uning ta'siridan teri quruqlashib , ajin paydo bo`ladi. Shuning uchun quyoshli kunlarda yuzingiz, bo`yningizga yaxshigina qilib quyosh nuridan muxofazalovchi kremlardan suring.
  • Banan
kayfiyatni yaxshilovchi me'va. Ammo yaqinda ingliz olimlari doimiy ravishda banan istemol qilib turuvchi kishilarda yurak xastaligi bilan og`rish havfi pasayishini aniqlashgan. Bu esa undagi kaliy miqdorining ko`pligi bilan izohlanmoqda. Har kuni bu moddadan organizmga 2,4 grammdan tushib tursa , yurak kasalliklari havfi 1,5 barobarga kamayarkan. Yurak faoliyatini yaxshilashda asal ham muhim ahamiyatga ega, degan xulosaga kelishdi. Asal nafaqat yurak hurujini, balki ko`pgina boshqa xavflardan ham asrashi mumkin. Sabzi zotiljam va davomli yo`talga foyda qiladi….. hazmi qiyin, Murabbosini hazmi esa yengildir. Sabzi, ayniqsa yovvoyi sabzining urug`i ichak og`riqlarini bosadi.
  • Turp
Uning eng kuchli narsasi urug`i. Pishiruilganing oziqligi ko`proq. Uning qaynatilgani yo`talga foyda. Ovqatdan keyin yeyilsa, ichni yumshatadi va ovqatni o`tkazadi.Sirka bilan aralashtirilgan urug`i qattiq qustiradi.
  • Sholg`om:
Semiz go`sht bilan pishirilgan sholg`om tomoqni yumshatadi, sholg`om sekin hazm bo`ladi. Go`sht bilan qo`shib qaynatilgan sholg`om kuchli oziq hisoblanadi va buyrakni qizdiradi, me'dada uzoq vaqt ushlanib qoladi.
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