Ngati mwakhala mukuchita masewera m'moyo mwanu, muyenera kudziwa kuti ntchito iliyonse ikuphatikizapo kutentha. Pachifukwa ichi, malo apadera amaperekedwa ku machitidwe omwe amalimbikitsa kutambasula kwa minofu ndi mitsempha. Izi ndi zofunikira kuti athe kuchepetsa chiopsezo chovulaza (monga kutambasula mitsempha, kuziphwanya, ndi zina zotero) pa masewera kapena kuvina.
Chimodzi mwa zizindikiro za kutambasula bwino ndi kuthekera kukhala pamphuno. Zikuwoneka kuti pamene tikukamba za kutambasula kwa miyendo ya miyendo. Ndipo ngakhale kuti mungatsutse kuti simukusowa zonsezi, chifukwa simukupita ku masewera ndipo simukupita kumaseĊµera, zomwe zikutanthauza kuti simukuyenera kudziwa bwino kutambasula miyendo yanu. Komabe, zovuta zolimbitsa thupi siziyenera kuchitidwa musanayambe maphunziro a masewera kapena kuvina, zikhoza kuchitidwa tsiku ndi tsiku, kusunga minofu ndi kuyendetsa magazi mwa iwo. Choncho, tikukudziwitsani kuti mudziwe bwino malamulo oyambirira, momwe mungakhalire bwino ndikuwongolera kuti muwone bwino, komanso kuti muyambe kuchita izi.
Kodi mungaphunzire bwanji kutambasula miyendo?
Kuti muchite izi, muyenera kudziwa chomwe chingachitike kuti muthe kutambasula, ndi zomwe simungathe kuzichita mwachidule.
- Musanayambe kuchita zolimbitsa thupi, muyenera kutentha minofu yanu. Kuchita izi, mapazi oyenerera, chingwe chodumpha, squats, ndi zina zotero. Izi zidzathandiza kusintha kwa magazi kwa iwo ndikupangitsa minofu kukhala ndi mpweya wabwino.
- Musapitirire. Yambani yaying'ono, musati muzitha, kayendetsedwe kake kamakhala kosavuta.
- Zochita zonse zolimbitsa thupi ziyenera kukhala ndi mphindi imodzi. Yambani ndi masekondi 30, ndipo patatha nthawi yophunzitsa mungathe kuwonjezera nthawi yopuma.
- Pamene mukugwiritsa ntchito, onetsetsani kuti minofu yotambasula imasuka, mwinamwake mungakuvulazeni.
- Komanso, pamene mukuchita masewera olimbitsa thupi, yesetsani kumbuyo msana wanu molunjika. Ngakhale mu zochitika zomwe zimaphatikizapo kuthamangira msana wanu, yesetsani kuti musamangogwedezeka, kapena kuti kugwedezera mofulumira.
- Poyamba kuyesetsa kupewa masewera olimbitsa thupi, chifukwa cha kusowa kosauka komanso kusowa kochita masewera olimbitsa thupi, simungangowononga minofu ndi mitsempha yokha, koma molakwika ndikugwa ndikudzivulaza.
- Muzichita masewera olimbitsa thupi nthawi zonse. Sikofunika kuyesa kuti mupeze tsiku limodzi chirichonse chimene chinatayika mu sabata. Izi zimangowonjezereka, mwachitsanzo, kugwirana ndi machitidwe otambasula, tsiku lotsatira mumakhala ululu pamilingo. Chifukwa chake, yankho labwino kwambiri pa funso lakuti "Ndili kangati lomwe lingathe kutambasula?" Ndi: "Tsiku ndi tsiku, pang'ono, kapena katatu pa sabata."
Zochita zolimbitsa
Zochita 1. Kutsetsereka patsogolo. Imani molunjika, miyendo paphewa-kupatukana padera (kwa oyamba kumene inu mukhoza kuika mapazi anu pang'ono), ndipo ndi kumbuyo kwanu molunjika yesani kugwirana manja anu pansi. Choyamba ndi dzanja lanu, kenaka yesani dzanja lanu pansi.
2 Kuchita masewera olimbitsa thupi. Kugwa. Lendani patsogolo pa mwendo umodzi ndi kuwukongoletsa pa bondo, kusuntha kumeneku, yesetsani kukhala pansi momwe mungathere. Chitani chimodzimodzi kwa mwendo wina, ndiyeno mupange mbali, ndipo kenaka mutambasule ndi kutuluka.
Zochita 3. Phulani miyendo yanu mozama momwe mungathere, kuwoloka manja anu, ndikuyesera kukhudza zikhomo zanu pansi. Chitani masewerawa mosamala, chifukwa chogwirira ntchito sichikhazikika, ndipo mukhoza kugwa.
4 Kuchita masewera olimbitsa thupi. Ikani mwendo umodzi pa tebulo (chovala cham'mbuyo, chovala, Swedish wall) kotero kuti miyendo ikhale mbali yoyenera (mungakhalenso osasamala, koma ngati muli ndi chizolowezi chochita zovuta). Chitani chimodzimodzi pamodzi, kenaka ku mwendo umodzi, kenako kwa wina, ndikusintha miyendo yanu.
5 Kuchita Zochita. Khalani pansi, miyendo ing'onozing'ono (yofanana ndi kutalika kwa phazi) ndipo yesani kufika pamapazi ndi zala zanu, ndipo kenako muzizigwira. Pachifukwa ichi, kumbuyo kumakhala kosalala, ndipo mawondo sayenera kugwedezeka.