Madokotala ambiri ndi ophunzitsa ambiri amatsimikizira kuti njira yabwino kwambiri yothetsera vutoli, popeza kuti anthu osinthasintha alibe vuto la kumbuyo ndi miyendo, sakudziwa kuti amchere ndi osteochondrosis ndi zotani. Anthu ambiri amafunitsitsa momwe angakhalire pa twin tsiku limodzi komanso ngati n'zotheka. Mwina zingakukhumudwitseni, koma n'zosatheka kukwaniritsa zotsatirazi popanda kuvulala kwambiri. M'masiku ochepa chabe, ana okhawo angakhale pampasa, momwe zimagwirizanirana ndi mitsempha zimakhala zovuta kwambiri. Achikulire ambiri ayenera kugwira ntchito ndi kuthera nthawi yambiri kuti apindule.
Kodi mungaphunzire bwanji kuti mukhale pazigawenga?
Monga tanenera kale, sikutheka kukhala pamapasa kwa tsiku limodzi, chifukwa ndizovuta komanso zosatheka, koma nthawi zonse zimaphunzitsa aliyense kukhala ndi mwayi wopambana pa nkhaniyi. Poyambira ndi kofunikira kumvetsetsa, kwa omwe sikofunika kuyamba kuyamba maphunziro. Kutambasula kwaletsedwa kwa anthu omwe avulala kwambiri, ndikumasowa mafupa, komanso amavutika ndi kuthamanga kwa magazi.
Malangizo othandiza momwe mungakhalire pa twin nthawi yochepa:
- Phunziro liyenera kuyamba ndi kutentha kwa minofu. Pachifukwa ichi, zochitika zonse zoyambirira, monga kuyendetsa, kuthamanga, kulumpha, ndi zina zotero, zigwira ntchito. Kutentha kumathandiza kukonzekera minofu ndi kuchepetsa chiopsezo chovulazidwa.
- Pogwiritsa ntchito minofu yovutayo ayenera kumasuka. Kusokonezeka kulikonse ndi zowawa zambiri zimasonyeza kuti nkofunika kusiya ntchitoyo.
- Panthawi yopsereza yonseyo, m'pofunika kuonetsetsa kuti nsanayo ikutha. Chifukwa mu mitsempha yowuma ndi minofu zimakhala zowonongeka.
- Kumvetsetsa momwe mungatambasulire kuti mukhale pamphuno, ndiyenera kutchula za ubwino wofunikira ngati kupuma bwino. Iyenera kukhala yodekha ndi yosalala, popanda kuchedwa.
Pa gawo loyambirira, muyenera kumaphunzitsa tsiku lililonse ndipo minofu ikagwiritsidwa ntchito kulemera komwe muyenera kuchita tsiku ndi tsiku osachepera theka la ora.
Momwe mungakhalire mwansangamsanga pamapiko - Zochita
Ganizirani zochitika zogwira mtima kwambiri, zomwe mungathe kupanga zovuta zogwiritsa ntchito kunyumba.
Chitani nambala 1 . Ndikofunika kuyamba ndi ziwonongeko. Tengani patsogolo ndikukhala pa mwendo wanu kuti mupeze mawonekedwe a digiri 90 pa bondo lanu. Mtolo umene unatsalira mmbuyo, wagwadida. Pewani pang'onopang'ono pakhosi, komwe kuli koyenera kukhala kanthawi, ndiyeno, bwererani ku malo oyambirira. Kutalika kwa ntchitoyi ndi osachepera 1.5 mphindi. Chitani chimodzimodzi kwa mwendo wina.
Chitani nambala 2 . Ngati mukufuna kudziwa momwe mungakhalire mwansangamsanga, m'pofunikira kuti mugwire ntchitoyi. Kutambasula minofu, mwendo umodzi, ukuwerama pa bondo, kugwa kuti uli pakati pa manja ako. Lendo lina lolunjika liyenera kukhala kumbuyo. Bwerani patsogolo ndikuchepetsani mutu wanu. Kutalika kwa zochitikazo ndi 2.5 mphindi. Bwerezani ku mwendo wina.
Chitani nambala 3 . Kuchokera kumayambiriro oyambirira, sungani mapepala kumbuyo mpaka mwendo wakutsogolo uli wolunjika. Mutu wachiwiri uyenera kuwerama paondo. Manja amatsamira m'chiuno ndipo pang'onopang'ono amatsamira patsogolo ndi pansi. Pamapeto pake, khalani kanthawi. Kuchita masewera olimbitsa thupi kudzatambasula pakhosi. Nthawi yotsogolera ndi osachepera 1 min.
Kuchita masewera olimbitsa thupi 4 . Ikani nokha pansi pa nsana wanu. Kugulira mwendo umodzi pa bondo, ndi winayo - kwezani molunjika. Gwirani mwendo wanu ndi manja anu ndi kujambulira nokha kufunika kwambiri. Musapange kayendedwe kadzidzidzi. Nthawi yotsogolera ndi 1 min. Sinthani miyendo yanu ndi kubwereza mobwerezabwereza.
Chitani zochitika 10-15 zobwereza.