Pang'ono ndi msinkhu wa munthu, ndikosavuta kuzindikira luso lirilonse. Ana amawatsata bwino kwambiri chitukuko cha kusintha, koma akuluakulu, mwakhama, ndi otsika mtengo. Komabe, mu funso la momwe mungaphunzire mwamsanga momwe mungakhalire pa chingwe, palibe chosowa: pali ziyeneretso zamakono nthawi zonse, chitukuko chokhazikika ndi kupititsa patsogolo zotsatira - izi ndi zomwe zidzakwaniritse zomwe mukufuna.
Ndingatani mwamsanga kuti ndikhale pa chingwe?
Izi ziyenera kuganiziridwa kuti kusinthasintha ndi chizindikiro chokha, ndipo ngati munthu mmodzi atenga masabata angapo kuti atenge mawondo, angatenge miyezi yambiri kuti munthu wina ali ndi magawo omwewo. Pokhala ndi cholinga chotere, momwe mungagwiritsire ntchito mopweteketsa komanso mopweteka kwambiri, muyenera kuganizira za chilengedwe komanso musamangoganizira za nthawi, ndipo kambiranani za kukhazikitsa tsiku ndi tsiku zofunikira. Izi ziyenera kuganiziridwa kuti anthu okha omwe amasinthasintha angathe kuthana ndi vutoli mkati mwa masiku asanu ndi awiri ndi asanu ndi awiri, kotero ndi bwino kusintha kachitidwe ka nthawi yayitali.
Osatambasula, ngati muli ndi malungo aakulu, matenda aliwonse odwala amakula kwambiri, ARVI yakula kapena pali mtundu uliwonse wa malungo. Mu funso la momwe mosavuta ndi mofulumira kukhala pa twine, nkofunika kudziyang'anira wekha.
Kodi mofulumira komanso mwakhama kuti mukhale pa twine?
Chophweka ndi mphasa yamkati, yomwe mwendo umodzi uli patsogolo pa thupi, ndi yachiwiri - kumbuyo. Ngati mukuganiza kuti mwamsanga mungakhale pamtanda, pomwe miyendo imakulira kumbali, yesani ntchito yayitali.
Mulimonsemo, onse opambana mu masewera olimbitsa thupi amayamba ndi ntchito zozoloŵera zomwe zimapangitsa kuti ayambe kutambasula. Yambani phunziro ndi kutentha: kuthamanga pa malo kwa mphindi 10, chingwe kwa mphindi zisanu, aerobics kwa mphindi 15 kapena kuvina ndi miyendo yamoto. Ophunzitsidwa amaletsedwa mwamphamvu kudumpha phazi ili kuti asapweteke. Ochita masewera olimbitsa thupi amalangizidwanso kuti asambe madzi otentha asanagwire ntchito kuti athetse minofu.
Zovuta zozizwitsa, zomwe akatswiri amatsata ndi kufufuza ndi ochita masewera olimbitsa thupi, zimaphatikizapo masewera olimbitsa thupi:
- Kukhala pansi, kutambasula miyendo yolunjika monga momwe zingathere. Choyamba, khalani pamphuno lakumanja, kuyesa kugwira thupi ku phazi, konzani malo awa kwa mphindi 0.5 - 1. Ndiye mukuyenera kufika ku mwendo wakumanzere mwanjira yomweyo ndi pakati. Ngati mwamuna amatha kugona pansi pakati pa miyendo yake, ndi mwambo wokambirana za kusintha kwabwino. Muyenera kubwereza masewerawa katatu.
- Mukakhala pansi, muyenera kutambasula miyendo yolunjika, kupangidwira palimodzi, kutsogolo. Kokani ku zala zakunja, zodzifunira nokha, kwa masekondi 30-60, ndiyeno mubwerezenso chinthu chomwecho, koma mutambasule manja.
- Kuima, miyendo yolunjika palimodzi, muyenera kukafika kwa zala zanu. Chifukwa cha kusintha kwake, anthu amatha kuyika manja awo pansi ndikuchotsa malowa. Sungani malo omwe mumasowa panthawi imodzi.
- Msola umodzi uyenera kuikidwa pa bondo, wachiwiri - kuwombera kutsogolo, ndi manja kuti afikire chala chake. Ndi maphunziro anu, yanizani miyendo yanu kuti muyandikire mapasa . Gwirani malowa kwa masekondi 30-60.
Kuti mupewe kuvulazidwa, muyenera kumvetsera thupi lanu, ndipo panthawi yophunzitsidwa kugwira ntchito mwaiwo, koma panthawi imodzimodzi, musawonongeke ndodoyo. Kusunthika kolimba ndi kosasamala kungaponyedwe mmbuyo pang'ono. Momwemo, mukuyenera kuchita masewera olimbitsa thupi 3-4 nthawi pa sabata kwa mphindi 20-30, ndipo patapita masiku ochepa kuchokera ku maphunziro, chitani zosavuta kwa maminiti 10 m'mawa kapena madzulo. Kutenga mpata kuti mutambasulidwe, musaiwale kupumula ndi kupuma mwaulere - izi zidzakuthandizani kuti mitsempha ikule.