Kukonzekera kothamanga ndikofunikira. Komabe, ngati simukuchita zinthu zosavuta musanayambe, ndiye kuti mutha, ngakhale mukukonzekera bwino. Pamapeto pake, onetsani zotsatira zake zofooka kwambiri kuposa zomwe mungathe kuchita. Ndipo zonse chifukwa cha zinthu zazing'ono. Munkhaniyi, tikambirana za mfundo 10 zomwe ziyenera kumalizidwa, kapena yesetsani kumaliza musanayambe kuti muwonetse zotsatira zabwino kwambiri pampikisano.
1. Idyani isanayambike
Muyenera kudya 1.5-2 kapena 3 maola isanayambike. Itha kukhala phala lamtundu wina, mwachitsanzo, buckwheat, ngale ya balere kapena oatmeal, pasitala kapena mbatata. Zakudya izi zimakhala ndi chakudya chambiri, zomwe ndizopatsa mphamvu kwambiri. Ndipo ngati mungazisunge molondola, zidzakhala zosavuta kwa inu patali.
Chinthu chachikulu ndikudziwa bwino momwe zakudya zoterezi zimapangidwira mwa inu. Popeza thupi la aliyense ndilosiyana, ndipo kwa wina ola limodzi ndi theka ndikwanira kotero kuti sipangakhale zotsalira za chakudya, ndipo m'mimba wa wina azigaya gawo la m'mawa la buckwheat kwa maola atatu.
2. Muzipuma mokwanira
Onetsetsani kuti mugone mokwanira ndikupumula musanayambe. Osapanga manja osafunikira. Osayenda usiku usanayambike. Bwino kugona, kugona pansi, kuganizira machenjerero amtundu wa mawa. Mphamvu idzakhala yothandiza kwa inu, ndipo mphamvu iliyonse ya kJ idzakhala yofunikira.
3. Valani moyenera
Onetsetsani kuti muli ndi zida zoyenera pasadakhale. Ngati ndi chilimwe chotentha, ndiye akabudula, T-sheti yopanga, mwina lamba ndi kapu. Ngati kugwa kozizira kapena kasupe, ndiye jekete lamanja lalitali, mwendo kapena kabudula, mwinanso magolovesi owonda, magalasi. M'nyengo yozizira, chipewa, magolovesi, chopondera mphepo, zolimba kapena zotuluka thukuta, motsatana.
Mwambiri, onaninso za nyengo nyengo ndi kavalidwe ka nyengo. Ngati mukutentha mumavala thukuta lofunda komanso chopondera mphepo, ndiye kuti thupi silitha kulimbana ndi kutenthedwa, ndipo ngati mutero, ndiye kuti ndi nthawi yoyipa kwambiri. Mofananamo, nyengo yozizira, makamaka minus, kuthamanga mu kabudula ndi T-shirt kumapangitsa kuti thupi ligwiritse ntchito mphamvu zochuluka kutenthetsa thupi, m'malo moigawira.
4. Valani nsapato zoyenera
Nsapato zoyenera ndizofunika mofanana ndi zovala zoyenera. Thamangani kokha mu nsapato zovomerezeka. M'chilimwe, gwiritsani ntchito nsapato zopepuka zokoka. Pansi komanso m'nyengo yozizira pachipale chofewa, ndizomveka kuthamanga mu nsapato ndi kupondaponda mwamphamvu, komwe kumagwiritsidwa ntchito poyenda panjira.
5. Kutenthetsa bwino komanso munthawi yake
Kupanda kutentha sikutanthauza kuvulaza. Makamaka zikafika nthawi yayitali, pomwe mayendedwe kuyambira pomwepo sakhala okwera kwambiri, ndipo kusowa kwa kutentha sikungavulaze thupi mwanjira iliyonse, popeza makilomita oyamba a mtunda adzakhala otenthetsa thupi.
Komabe, kusowa kotenthetsako kudzawonjezera zotsatira zanu chifukwa chakuti m'malo mothamanga kuchokera koyambirira mita mtunda mokwanira komanso moyenera, mudzatenthetsa thupi kwa makilomita oyamba, omwe amayenera kuti anali atawotha kale.
Malizitsani kutentha pang'ono pasanathe mphindi 10 kuyamba. Kukhala ndi nthawi yobwezeretsa kupuma ndi kugunda. Koma nthawi yomweyo, osati "kupitirira" kuposa mphindi 15, kuti musakhale ndi nthawi yozizira.
6. Lembani mayendedwe anu apakati pasadakhale
Ndikofunikira kuti mumvetsetse kuyambira mita yoyamba mtunda momwe muyenera kuthamanga. Mutha kuwerengera mayendedwe awa, moyang'ana kuzizindikiro za maphunziro anu, kapena kuwongolera kwapakatikati kumayamba. Njira yoyendetsa bwino ndiyothamanga mofanana. Yesani, kutengera momwe mumadziwira bwino momwe mayendedwe ndi nyengo ikuyendera, kuti muwerenge kuchuluka kwakanthawi, komwe mudzakhale ndi mphamvu zokwanira mpaka kumapeto kwa mtunda.
Kupanda kutero, kuyamba mwachangu kwambiri "kukugwetsani pansi" nthawi yayitali mzere womaliza usanakwere makilomita omaliza a mtunda. Kapenanso kufooka koyambira sikungakupangitseni kuti mupeze nthawi yomwe yatayika pamakilomita oyambira, ndipo zotsatira zake zomaliza zikhala zoyipa kuposa momwe mudakonzera.
7. Pitani kuchimbudzi
Thupi lanu mwina limadziwa izi kuposa inu. Koma sizingakhale zopanda pake kukukumbutsani kuti mulibe vuto lililonse. Komanso, pitani patsogolo pasadakhale. Chifukwa poyandikira kwambiri, anthu ambiri omwe akufuna kutenga malo osilira amasilira. Ndipo ngati pali ambiri omwe akuchita nawo mpikisano, ndiye kuti mwina sipangakhale zimbudzi zokwanira aliyense. Chifukwa chake, ndibwino kupita kukadali malo ena.
8. Onaninso dongosolo la njira
Musanayambe, muyenera kumvetsetsa bwino kuti njirayo ndi yamtundu wanji, ndikukwera kapena kutsika pamtunda wa kilomita yanji. Pomwe padzakhala kusinthana, komwe kudzakhale malo azakudya, komwe kudzakhale mzere womaliza.
Kuti muchite izi, phunzirani mosamala njira yanjira. Funsani ophunzira omwe akudziwa njirayo pazinthu zake. Osadziwa mtunda, mutha kuwerengera molondola liwiro, ndipo, mutakumana ndi phiri losakonzekera, mumataya machenjerero anu. Popanda kudziwa komwe kutembenukira kudzakhale, kapena momwe zidzalembedwere, mutha kungodutsapo ndikuyenda makilomita ambiri kuposa momwe mukufunira.
9. Phimbani chimanga, mafuta omwe angawonongeke
Ngati nthawi ndi nthawi mumalandira ma callus ndikupukuta mutatha kuthamanga, samalani pasadakhale kuti mupewe mawonekedwe awo pa mpikisano. Phimbani malo onse ovuta ndi pulasitala kapena mafuta odzola mafuta.
10. Pangani dongosolo lanu lamphamvu panjira yayikulu
Pezani malo omwe amagulitsirako chakudya panjirayo ndikupanga ndandanda ya chakudya chanu. Mukamaphunzira, muyenera kudziwa mwamphamvu momwe muyenera kumwa kapena kudya kangapo kuti thupi lisamve njala ndi ludzu. Ponena za chidziwitsochi choyesa, werengani zakumwa ndi zakumwa za mpikisano.
Mfundo 10 izi zikuthandizani kukhala okonzekera bwino kuyamba. Ngati mwaphunzira bwino, kutsatira malamulowa kungakuthandizeni kuwonetsa bwino. Kunyalanyaza malamulowa kumatha kuyesetsa kuyesetsa konse komwe mudapanga mukapita kokachita masewera olimbitsa thupi.
