Kodi mukufuna kudziwa zomwe zichitike ngati muthamanga tsiku lililonse, ndizothandiza kapena, zowopsa? Tiyeni tilembere zabwino zonse ndi zoyipa zake, tiyeni timenye nkhondo pang'ono! Kumapeto kwa nkhaniyi, tifotokoza mwachidule ndikupeza ngati mukufuna kuthamanga tsiku lililonse kapena kupitilira tsiku lililonse.
Kodi ndiyenera kuthamanga tsiku ndi tsiku, chidzachitike ndi chiyani?
Aliyense mozungulira akufuula za zabwino zopitilira kuthamanga, ma marathon akuchitika padziko lonse lapansi, mapaki amakono okhala ndi zomangamanga zabwino za othamanga akumangidwa m'mizinda, ndipo zakhala zotsogola kudziwonetsa pa malo opangira mawebusayiti. Poyerekeza zomwe zabodza zamphamvuzi, anthu ambiri ayamba kuthamanga.
Ubwino
Koma sikuti aliyense amachita bwino, malinga ndi chiwembucho, kuyesa mozama kuthekera kwawo kwakuthupi osati kufananizira bwino zolinga. Chifukwa chake tilembereni zabwino za chizolowezi chatsiku ndi tsiku:
- Kuthamanga kumalimbitsa dongosolo lamtima;
- Amalimbikitsa kuchepetsa thupi, kothandiza kuthana ndi kunenepa kwambiri;
- Normalizes kagayidwe, Sachita magazi mafuta m'thupi;
- Amathandizira kumasuka, amathandizira kukhumudwa, nkhawa;
- Zimapindulitsa paumoyo wa amayi ndi abambo, ntchito yobereka;
- Mwangwiro akufotokozera kupuma dongosolo;
- Kulimbitsa kudzidalira, kumawonjezera chipiriro;
- Ndi njira yabwino yochotsera moyo wongokhala.
Kumbukirani kupuma moyenera mukamathamanga. Osakhala aulesi kuwerenga nkhani ina pamutuwu.
Tinalembapo zabwino zomwe zimachitika chifukwa chothamanga pafupipafupi, koma chifukwa chiyani kuthamanga tsiku lililonse kuli kothandiza?
- Mukulimbitsa thupi lanu;
- Akatswiri othamanga adzakonzekera bwino mpikisano;
- Phunzitsani minofu yanu;
- Limbikitsani mafupa ndi mitsempha ndi njira yoyenera;
- Mutha kuchepa thupi (makamaka ngati mutsatira zakudya);
- Khalani ndi chizolowezi chachikulu.
Zovuta
Komabe, mukuganiza kuti chingachitike ndi chiyani mukayamba kuthamanga tsiku lililonse kuti muvale? Ngati mulibe gawo lofooka la maphunziro ndipo phunziro lililonse lidzakuzunzani? Kodi mutha kudzikakamiza mpaka liti kuti mukalowe nawo njanji mwamphamvu?
Kodi ndizomveka kuthamanga tsiku lililonse ngati simunakonzekere? Ngati minofu yanu ikupweteka, mulibe chidwi chokwanira, chida chanu chopumira chimalephera ndipo kuwunika kwa mtima kwanu kumachepa pamitunda 200 iliyonse? Ndani ndipo bwanji sayenera kuthamanga tsiku lililonse, tiyeni tilembere:
- Anthu okalamba sakulimbikitsidwa kuchita masewera olimbitsa thupi tsiku lililonse. Ngati mukufunadi kuthamanga tsiku lililonse, sinthanani ndi kuyenda;
- Zomwezo zitha kunenedwa kwa anthu omwe ali ndi mavuto azaumoyo. Ngati mukudwala matenda enaake, onetsetsani kuti mwaonana ndi dokotala musanayambe maphunziro;
- Yankho la funso loti "kodi ndiyenera kuyendetsa tsiku lililonse" ngati mukuyamba nawo masewerawa likhala loipa. Ndikofunikira kulowa molondola pamseu wamasewera, kuwunika pang'ono. Thupi lanu mtsogolomo lidzanena "Zikomo" koposa kamodzi;
- Osewera omwe akuchira kuvulala sayeneranso kuchita nawo izi - zimangokulira;
- Kuthamanga tsiku lililonse sikuvomerezeka kwa othamanga omwe akuyang'ana kuti apange minofu. Mukamachita masewera olimbitsa thupi, kulemera kumatha, zomwe zikutanthauza kuti zoyesayesa zanu ziwonongeka. Kupatula ngati cholinga chanu ndi "kuyanika".
Kuthamanga katatu pamlungu, zitani?
Chifukwa chake tsopano mukudziwa ngati zili zabwino kapena zoipa kuchita masewera olimbitsa thupi osapuma, ndipo monga mukuwonera, mtundu uwu wamtunduwu ndi woyenera kwambiri kwa othamanga akutsogolo. Ma newbies, okalamba, ndi iwo omwe sangathe kudzitamandira ndi thanzi labwino, ndibwino kupumula pakati pa kulimbitsa thupi.
Kodi kuthamanga tsiku lililonse kumakhala kovulaza ngati simunadziwone kuti muli mgulu lililonse? Ayi, komabe, muyenera kukhala osamala. Mverani thupi lanu, makamaka mkhalidwe wa mafupa ndi mitsempha. Mukuganiza bwanji, kodi ndikoyenera kuthamanga tsiku lililonse, ngakhale mukumva kupweteka komanso kutulutsa minofu? Inde sichoncho! Chitani masewera olimbitsa thupi popanda kutentheka, chifukwa maphunziro ayenera kukhala osangalatsa.
Ubwino woyendetsa tsiku ndi tsiku komanso tsiku lililonse nthawi zambiri umakhala wofanana, koma koyambirira, katundu, ndiye wamkulu. Wothamanga aliyense ayenera kusankha yekha mtundu wa maphunziro omwe angamuphunzitse.
Apanso, tikulemba zinthu zomwe ziyenera kusanthula musanayambe mpikisano:
- Msinkhu wothamanga;
- Mulingo waumoyo;
- Kukhalapo kapena kupezeka kwa zotsutsana;
- Chidziwitso chothamanga;
- Mulingo wokonzekera;
- Cholinga: kupindula kwa minofu, kuyanika, kuonda, kukonzekera mpikisano, kukonza thanzi, kusangalala, ndi zina;
- Kodi mumachita masewera ena mofananamo?
Dziwunikireni nokha mfundo izi, ndipo mudzamvetsetsa momwe angakuthandizireni: tsiku lililonse kapena tsiku lina lililonse.
Tiyeni tiwone zabwino ndi zoyipa zomwe timachita katatu pamlungu:
- Thupi lanu lidzalandira katundu wochepa;
- Kulemera kumasiya kukula, komanso kuphatikiza ndi zakudya zopanda mafuta, kumatha kuchepa;
- Oyamba kumene adzayambitsa chizolowezi chofunikira m'moyo watsiku ndi tsiku;
- Mukhala ndi chisangalalo chachikulu, mudzadzitamandira nokha!
- Komabe, ngati mutathamanga tsiku lililonse, zotsatira zake zimakhala zabwino;
- Ndi katatu pa sabata, simungathe kukonzekera mpikisano;
- Mwachidziwikire simudzatha kuonda kuti uwonekere kwa ena.
Chifukwa chake, ngati timathamanga tsiku lililonse, kapena ngati titasinthana tsiku lililonse, tiyeni tipeze lingaliro. M'malingaliro athu, palibe chifukwa chochitira zinthu zambiri othamanga othamanga. Kuti mukhalebe wathanzi komanso wathanzi, komanso musangalale kuthamanga, osanyalanyaza kupumula.
Koma kwa othamanga odziwa bwino omwe akufuna kupititsa patsogolo magwiridwe awo, m'malo mwake, sikungakupwetekeni kutuluka munjira nthawi zonse komanso opanda mipata. Mwa njira, othamanga ambiri amachita chidwi ndi momwe mungathamangire tsiku lililonse, chifukwa ambiri aiwo ali okonzeka kuchita masewera olimbitsa thupi m'mawa ndi madzulo. Tikukhulupirira kuti izi ndizoyenera kuchita pokhapokha ngati mukukonzekera masewera ampikisano. Nthawi zina, kuchuluka kotereku sikuthandiza.
Ndi nthawi yochuluka bwanji yophunzira?
Tsopano, mukudziwa ngati ndizovulaza kapena zothandiza kuthamanga tsiku lililonse, ndipo, mwachiyembekezo, mupanga chisankho choyenera kwa inu nokha. Onani malingaliro athu pakutha kwakalasi:
- Nthawi yokwanira yochita masewera olimbitsa thupi imodzi ndiyotalika kwa mphindi 40-60 pafupipafupi;
- Ngati mukufuna kuthamanga kwakanthawi, kukwera kuthamanga kapena kuphunzitsa zolemera, zidzakhala zolondola kuti muchepetse nthawi mpaka mphindi 25-30;
- Kuti muchepetse kunenepa, ndikofunikira kuti nthawi zonse muchepetse mphindi 40 panjirayo. Pokhapokha pakatha nthawi imeneyi thupi limaphwanya mafuta, isanachitike ntchito ya glycogen;
- Pakukonzanso pambuyo povulala, panthawi yathanzi atadwala, okalamba ndi omwe ali ndi thanzi labwino sayenera kuchita masewera olimbitsa thupi kwa mphindi zopitilira 40. Nthawi yomweyo, yesetsani kusinthana mwachangu kapena kuyenda pafupipafupi.
Ndiye mukuganiza bwanji ngati muthamanga tsiku lililonse kwa mwezi wathunthu? Uchepetsa thupi, kulimbitsa minofu ndikukhala wopirira pang'ono. Ngati izi zithetsa ubale wanu ndi masewera, zotsatira zake zidzakhala zopanda phindu mwezi wina. Ngati ikupitilira, zidzakhala bwino pambuyo pa masiku 30. Chogwira ntchito ndikuti si aliyense amene angakwanitse kuchita izi. Ichi ndichifukwa chake ndikofunikira kuti muzichita masewera olimbitsa thupi mokwanira.
Malinga ndi ziwerengero, 90% ya anthu omwe adasiya kuthamanga m'mawa akuti ntchitoyi inali yovuta kwambiri kwa iwo. Poyesera kukhutiritsa zachabechabe zawo (posankha pomwe kuti atsimikizire kuziziritsa kwawo kwa aliyense), adadzichotsa okha kunyada (komwe kudzakhalapo mwa othamanga opambana). Tikukhulupirira, kutengera zonse zomwe zanenedwa m'nkhaniyi, mwasankha nokha momwe muyenera kuyendera. Pangani chisankho chabwino!
