Kuphunzira kupirira ndi luso lofunika kwambiri lomwe mwinamwake mumaganizira nthawi zonse mukayenda pamwamba. Komabe, izi sizinthu zokhazokha pamene luso lothandiza kotero lingakhale lothandiza. Kuwonjezera apo, kupirira mphamvu kupirira ndizochita masewera olimbitsa thupi, komanso kuchita masewera olimbitsa thupi ndi mwayi waukulu wochotsa mafuta ochepa pansi ndi kubweretsa minofu kukhala yabwino, yosasinthika.
Kupirira Maphunziro Pulogalamu
Ndikofunika kumvetsetsa kuti kuphunzitsa mphamvu ndi kupirira nthawi zonse ndizochita zosiyana. Choncho, musapatuke pa maphunziro anu amphamvu, ngati mukufuna kusankha kupirira. Ndi bwino kuwalola kuti azitha kusintha panthawi yanu.
Kuchita zinthu molimbika kungakhale pafupifupi mtundu uliwonse wa masewera olimbitsa thupi:
- kuthamanga;
- kulumpha chingwe;
- kukwera njinga yamoto kapena kuchita masewera pamoto;
- wophunzitsira elliptical kapena kukwera masitepe;
- masewera a aerobics, kupititsa patsogolo kuthamanga kwa madzi, kuyendetsa masewera olimbitsa thupi ndi zinthu zina zofanana.
Ngati mukuganiza kuti muthamanga kapena kuyendetsa njinga zamoto, mumakhala nthawi yophunzira nokha, mwinamwake kwa inu ndipamene mumakonda kwambiri. Ngakhale, ngati mphamvu yanu ili yofooka, ndi bwino kupita ku kampani yogwiritsira ntchito thupi labwino, komwe kulimbikitsidwa kwina ndi ndalama zomwe munagula pogula zolembetsa, koma panopa ndi zovuta kuphunzitsa kupirira. Zotsatirazi ndi zoyenera pa chiyambi, kuti azizoloŵera kupsyinjika ndikupeza zolimbikitsa zina pa chitukuko.
Kuthamanga kwa maphunziro
Kawirikawiri, kuti chitukuko cha chipiriro chikwanira kuchita katatu pa sabata, kuwonjezeka nthawi yonse yophunzitsira.
Komabe, ngati mukufuna, mwachitsanzo, kuthamanga, mungathe kuchichita m'mawa uliwonse, ndikusiya masabata okha kuti mupumule. Ngati panthawi imodzimodziyo mumadzimva bwino, ndiye kuti thupi lanu lazindikira bwino lomwe. Komabe, izi siziri zofunikira, makamaka ngati mumagwiritsa ntchito mphamvu zamaphunziro kangapo mlungu madzulo.
Nthawi yophunzitsidwa
Ngati mukuchita masewera olimbitsa thupi, nkofunika kuti nthawi zonse muwonjezere katundu mwa 10% pa sabata (ndikofunika kuti muyambe kuyendetsa phokoso panthawi yophunzitsira - sikuyenera kukhala oposa 80% ya mtengo wapatali pa msinkhu wanu).
Tiyeni tiwone chitsanzo cha kuthamanga. Tsiku loyamba la maphunziro lidzakhala lokwanira kwa mphindi khumi (penyani zovuta panthawi yophunzitsira, ziyenera kukhala zazikulu kusiyana ndi zomwe mumakonda nthawi 20-30%). Simusowa kuthamanga mofulumira, sankhani kuyenda mofulumira ndikusuntha, kumamatira. Nthawi ndi nthawi imathandizira kapena kuchepetsa, koma musayime nthawi isanakwane (pokhapokha ngati mutamva zoipa).
Sabata yotsatira, mukhoza kuwonjezera nthawi yokwanira 11-12 mphindi, ndipo kotero mlungu uliwonse kuti mukwezere bar anu 10-15%. Bweretsani nthawi yoyenderera kwa mphindi 40-50.
Maphunziro olimbikitsa: kutsutsana
Monga mtundu uliwonse wa masewera olimbitsa thupi, kuchita masewero olimbitsa thupi, komwe kuli kofunika kuphunzitsira kupirira, kuli ndi zizindikiro zake. Mndandanda uwu ndi:
- matenda a mtima;
- matenda a dongosolo la kupuma;
- catarrhal ndi matenda a tizilombo ndi nthawi ya masabata 2-3 mutachira;
- Kunenepa kwambiri (pakakhala vuto la kunenepa kwambiri, chochita chilichonse chogwiritsidwa ntchito ndi chotsutsana);
- Matenda a msana ndi ziwalo;
- zophulika za miyendo ndi kuvulala kwakukulu;
- zofooka kapena zolakwika.
Musanayambe, funsani dokotala wanu, makamaka ngati muli ndi matenda aakulu.