Kuthamanga mtunda wautali ndi mwayi waukulu kuchotsa kulemera kwakukulu, kukulitsa ndi kukulitsa moyo wanu wonse. Sayansi yamakono pamaseĊµera amatanthauza kugonjetsa makilomita atatu kapena wothamanga akutsogoleredwa ndi nthawi, ndiko kuti, kutalika kwake komwe angathe kugonjetsa mu ola limodzi. Chofunika kwambiri ndi njira yolondola yothamangira maulendo ataliatali, chifukwa popanda izo zidzakhala zovuta kuyenda maulendo ataliatali, ndipo chiopsezo cha kuvulala chikuwonjezeka. Kuonjezera apo, muyenera kukhala ndi chiletso chabwino, komanso phunzirani kuwerengera mphamvu zanu pa mtunda wonse.
Njira zoyendetsera mtunda wautali
Choyamba, tifunika kunena kuti nthawi zonse maphunziro ndi ofunikira kwambiri, choncho ndi bwino kupita kuthamanga tsiku lililonse kapena tsiku lina lililonse. Pali malamulo angapo ofunikira omwe ayenera kuganiziridwa:
- Ndikofunika kukankha ndikuyika mapazi anu panjira, choncho nkofunika kuyendetsa phazi pamene muthamanga mtunda wautali. Pansi, choyamba muziika phazi lakumbuyo, kenako pang'onopang'ono ndipo pang'anani pang'onopang'ono. Izi ndizofunika kuti mukhale ndi nthawi yabwino.
- Phazi limene likukankhidwa liyenera kukhala lolunjika.
- Thupi liyenera kuyesedwa kuti likhale loyendetsa bwino, monga ngati likuyang'ana patsogolo, miyendo imachepa.
- Samalani mutu, womwe suyenera kutsika. Iyenera kukhala yoyenerera, kuyang'ana pamaso panu.
- Ndikofunika kumvetsera manja, omwe ayenera kugwira ntchito mwakhama. Ndikofunika kuti phokoso la phokoso likhale losakwanira. Dzanja likasunthira kumbuyo, m'pofunika kuchotsa osati mbali yokha, komanso mbali yakunja ya dzanja. Pamene dzanja likupita patsogolo, muyenera kutembenuza broshi mkati, ndikuwatsogolera pakati pa thupi. Tiyenera kuzindikira kuti ntchito yamanja yothandiza imathandizira kuwonjezetsa kayendetsedwe ka masitepe, ndipo izi zikugwirizana kwambiri ndi liwiro la kuyenda.
Kodi mungapume bwanji m'mphepete mwa nyanja?
Pofuna kuthana ndi mtunda wopanda mavuto apadera, m'pofunika kumangoganizira za thupi, komanso kupuma bwino . Ndikofunika kuti kayendetsedwe ka miyendo ikugwirizana ndi kupuma, izi ndizofunikira kuti zitheke kufika pamapeto. Ndikofunika kuti mutenge mkati ndi kunja. Kupuma bwino pamene muthamanga mtunda wautali kumathandiza kupereka molondola mpweya ku maselo onse a thupi. Ngati mumagwirizanitsa mpweya wamba ndi m'mimba, mukhoza kusintha kuyendetsa magazi, zomwe zingathandize thupi ndi mau.
Njira zopitilira kutalika
Kuti mugonjetse bwino makilomita osankhidwa, nkofunika osati kukonzekera thupi ndi malo enieni a thupi, komanso kugawanika kwa mphamvu. Achinyamata amatha kusankha njira zazikulu zitatu:
- Kutsogolera . Wothamanga pamasewera oyambirira amatsogolera ndikusunga mpaka kumaliza. Njira iyi ndi yabwino kwa iwo amene ali ndi chipiriro chabwino. Ngati mumatha kuyendetsa chiyeso kuyambira pachiyambi, ndi otani ena omwe sangathe kupirira nawo, ndiye mutha kuyembekezera bwino.
- Kuthamanga mwamsanga . Njira iyi ndi yabwino kwa anthu omwe amatha kuthamanga bwino. Ndikofunika kukhala ndi atsogoleri pamene mukugonjetsa mtunda. Ndizoyenera kudziwa kuti othamanga ambiri amagwiritsa ntchito njirayi, kotero mphoto ingafanane ndi tikiti ya lotto.
- Fartlek . Njira iyi imatchedwanso "kuthamanga" ndipo tanthauzo lake ndi "kuyendetsa" adani. Poyamba, muyenera kufulumizitsa kuti mupite patsogolo, ndipo kenako msinkhu umachepetsanso, zomwe zimakupatsani mpumulo. Pambuyo pake, wothamangayo amachulukitsanso liwiro. Njira iyi ndi yoyenera kwa othamanga ophunzitsidwa.