Kuthamanga sikothandiza kokha chilimwe, komanso m'nyengo yozizira. Chokhacho pamakalasi otere ndikusankha nsapato ndi zovala zoyenera kuti kuthamanga kuzikhala kwabwino, koma osati kozizira, komanso kuyang'anira kupuma kwanu, kutenthetsa kwapadera ndikusamala kwambiri posankha malo ophunzitsira.
Poterepa, kuthamanga sikungasokoneze thanzi, ndipo munthuyo adzapatsidwa mphamvu zowonjezereka ndikulandila mphamvu zambiri.
Ubwino wachisanu yozizira
Malinga ndi ophunzitsa masewera ambiri, kuthamanga kwanthawi yozizira kumakhala kwabwino kwambiri kuposa kuthamanga miyezi yotentha.
Munali munthawi imeneyi pomwe maphunziro ngati awa:
- Amalimbitsa chitetezo chamthupi ndikuchepetsa chiopsezo chotenga chimfine ndi chimfine chilichonse kawiri ndi kawiri - katatu.
Malinga ndi nkhani za anthu othamanga nthawi yozizira, ndizosavuta kupilira kuzizira ndipo chaka chonse samadwala chimfine.
- Amasintha mapapu ndikugwira bwino ntchito yopuma.
- Imalimbitsa minofu yamtima ndikuchepetsa chiopsezo cha thrombosis komanso ngakhale matenda amtima.
Kuthamanga mumlengalenga kozizira kumapangitsa kuti magazi azizungulira mwachangu ndikupereka mpweya m'maselo onse mwachangu.
- Kuopsa kwa kutsekeka kwa mitsempha kumachepetsedwa kawiri.
- Imalimbikitsa kulimba kwamphamvu kwamphamvu.
- Zimathandiza pakhungu, munthu amakhala ndi manyazi m'masaya mwake.
- Bwino kupirira wonse.
- Amathandizira kuthana ndi nkhawa komanso nkhawa nthawi zonse.
Komanso, munthu aliyense yemwe amathamanga m'nyengo yachisanu amalimbitsa machitidwe ndi kulimbika.
Momwe mungayendere bwino m'nyengo yozizira?
Kuti kuthamanga kwa nthawi yozizira kuti musawononge thanzi lanu, izi ziyenera kuchitidwa mozama momwe mungathere.
Pakadali pano chaka, muyenera kudziwa malamulo oyendetsera:
- Sankhani nsapato zabwino komanso zolondola.
Ganizirani zovala momwe:
- mwachikondi;
- kusuntha kosavuta;
- pali chitetezo chodalirika ku mphepo yamkuntho.
Zovala zamasewera zogulidwa m'masitolo apadera zimasiyanitsidwa ndi izi.
- Pumirani moyenera nthawi yonseyi.
- Chitani zotenthetsa.
- Thamangani mosathamanga kwambiri.
- Osatopa ndimipikisano yayitali kwambiri.
- Sankhani malo oyenera ophunzitsira.
- Pewani kuchita masewera olimbitsa thupi pakadwala kapena mwazizira kwambiri kunja.
Kutsata malamulo onse kumakupatsani mwayi wokhala ndi malingaliro abwino, komanso koposa zonse, kuti musawononge thanzi lanu.
Kusankha nsapato zoyenera
Nsapato zosankhidwa bwino m'nyengo yozizira yothamanga zimadalira:
- ngati munthu adzatha kuthana ndi mtunda mpaka kumapeto, osazizira;
- kaya kuthamanga kungasangalatse;
- kaya padzakhala chiopsezo chovulala, mwachitsanzo, ndi kugwa mwadzidzidzi.
Tiyenera kukumbukira kuti m'nyengo yozizira munthu samakhazikika pamapazi monga chilimwe nthawi yachilimwe ndi nthawi yophukira, chifukwa chake nsapato zimayenera kupewa kugwa momwe zingathere.
Ophunzitsa masewera apanga malamulo oyambira posankha nsapato zoyenda m'nyengo yozizira.
Kuthamanga kumafuna nsapato zothamanga zomwe:
- yokonzedwa m'nyengo yozizira;
- amatha kupirira chisanu;
- osang'ambika kutentha kwa subzero;
- khalani ndi chokhotakhota;
Mu nsapato, zokhazo siziyenera kukhala thundu, ngakhale zitapitilira madigiri 25 kunja.
- 1.5 kukula kwake kuposa phazi.
Nsapato zokulirapo zingakuthandizeni kuyika sock yotentha, ndipo malo omwe alipo adzakupatsirani mpweya wowonjezera.
Zima zothamanga zovala
Udindo wapadera umaperekedwa pakusankha zovala.
Pankhaniyi munthu akazimata kwambiri kapena, mwachitsanzo, atavala masiketi, buluku ndi jekete lalikulu, sangathe:
- zosavuta kuthamanga;
- kupuma mokwanira ndi molondola;
- kuphimba mtunda wopanda kutuluka thukuta.
Akatswiri othamanga ndi ophunzitsa amalangiza othamanga nthawi yachisanu kuti asankhe:
- Zovala zamkati zapadera zomwe zimagulitsidwa m'masitolo amasewera ndikusungunuka motenthetsa thupi, osalola wothamangayo kutuluka thukuta.
- Ma tracksuit achisanu, opangidwa ndi mathalauza kapena maovololo apakatikati ndi thukuta.
- Jekete yopepuka, salola kuti mphepo idutse, siyinyowa, komanso imalola kuyenda kwathunthu.
Muyeneranso kukumbukira kuvala chipewa, makamaka masewera, magolovesi, ndipo ngati kukuzizira kwambiri, ndikuphimba nkhope yanu ndi mpango wofunda.
Kutenthetsa musanathamange
Ndizosatheka kupita kukathamanga nthawi yachisanu osakonzekera koyambirira, chifukwa cha masewera olimbitsa thupi omwe munthu amapita:
- kukonzekera thupi lonse kuthamanga;
- chisangalalo pakugonjetsa mtunda;
- kutenthetsa minofu.
Kutenthetsako kuyenera kuchitikira kunyumba ndipo kuyenera kuchitidwa munthuyo atavala mokwanira kuti athamange.
Amaloledwa kusankha pawokha masewera olimbitsa thupi kuti atenthe minofu, koma makochi amalangiza anthu onse kuti achite:
- Sungani miyendo yanu mbali zosiyanasiyana.
- Zigwa.
- Kudumphira m'malo.
- Thupi limatembenuka.
- Mutu umapindika patsogolo ndi kumbuyo.
- Magulu.
Simusowa kuti muchepetse mphindi zopitilira 5-6 pakukonzekera, ndipo musayeneranso kuzichita mopitirira muyeso.
Kupuma koyenera
Ndikofunikira kwambiri kupuma moyenera mukamathamanga m'nyengo yozizira, apo ayi munthu akhoza:
- kuzizira bronchi;
- kupeza pakhosi;
- chimfine;
- osafikira kumapeto chifukwa chakutha mpweya.
Pofuna kupewa nthawi zovuta, muyenera kutsatira njira yapadera yopumira:
- Pumirani kudzera m'mphuno mwanu nthawi yonse yolimbitsa thupi.
- Tulutsani bwino komanso kudzera pakamwa.
Ngati muli ndi mphamvu zokwanira, ndiye kuti ndibwino kutulutsanso mphuno.
- Yesetsani kupuma nthawi yomweyo.
Muyenera kuyesetsa kuti mulowe ndikutuluka mkamwa pang'ono momwe mungathere, chifukwa kupuma kokha kudzera m'mphuno kumaletsa mpweya wozizira kuti usalowe mwachindunji mu bronchi ndi m'mapapu.
Kuthamanga kwakanthawi
M'nyengo yozizira, ndizosatheka kukonzekera kuthamanga kwakutali, chifukwa ndi kowopsa ku thanzi ndipo kumatha kubweretsa chisanu kapena hypothermia. Zimadziwika kuti nthawi yabwino kwambiri yogwiritsira ntchito nthawi yozizira ndi mphindi 10 - 20.
Kwa othamanga ophunzitsidwa, amaloledwa kuwonjezera nthawiyo mpaka mphindi 40, koma pokhapokha ngati siyingotsika kuposa madigiri 15 a chisanu panja, ndipo kulibe mphepo kapena chipale chofewa.
Kuthamanga kwambiri
M'nyengo yozizira, muyenera kuthamanga modekha, nthawi ino yachaka simuyenera kuyesetsa kupanga zolemba zanu kapena kuyimitsa mpikisano kuti muthamangitse, popeza pali zoopsa zazikulu:
- kugwa;
- kuchotsa mwendo kapena kuvulala kwina;
- tsembetsani mapapo ndi bronchi;
- kutenga chisanu.
Ophunzitsa othamanga amalimbikitsa kuti anthu onse omwe akuthamanga nthawi yachisanu azithamanga pang'ono, ndi:
- yambani maphunziro ndi sitepe yofulumira, ndikusandulika mwamtendere;
- kusinthana pakati paulendo wosakwiya ndi wapakatikati;
- malizitsani kulimbitsa thupi ndikuyenda mwachangu.
Zimayenera kumaliza phunzirolo munthuyu atangomva kuti akuzizira, kugunda kwake kunayamba kuthamanga ndipo nthawi yomweyo kupuma kwake kunali kovuta kwambiri, komanso anamva kutopa kwambiri kapena kupweteka kwa minofu.
Kusankha malo oti muthamangire
Udindo wofunikira uyenera kuperekedwa posankha malo othamanga.
Ochita masewera olimbitsa thupi amalangizidwa kuti azithamangira komwe:
- magalimoto samayendetsa;
Komanso pewani kuchita masewera olimbitsa thupi pomwe njinga kapena ma skateboard ali pafupi.
- osadzaza;
- kulibe ayezi kapena zotsika zosowa;
Kuthamanga pa ayezi kumadzaza ndi zovulala zosiyanasiyana.
- malo athyathyathya;
- dzuwa siliwala m'maso;
- musayende ziweto, makamaka agalu;
Tiyenera kumvetsetsa kuti ngati mungaphunzitse malo omwe agalu akuyenda, ndiye kuti pali chiopsezo kuti mwiniwakeyo sangasunge chiweto chake ndipo amukankhira wothamangayo kapena kuyamba kumuwombera.
- phula kapena chipale chofewa bwino chimawoneka.
Mwambiri, zina mwanjira zabwino kwambiri zothamanga m'nyengo yozizira ndi izi:
- mabwalo amasewera;
- mapaki;
- mabwalo;
- dera lozungulira nyumbayo, koma pokhapokha ngati kulibe magalimoto oyendetsa pamenepo.
Kuti maphunzirowo asatopetse, koma nthawi zonse amakhala osangalatsa, ndikofunikira kusintha malo pafupipafupi, mwachitsanzo, tsiku lina kukonzekera kuthamanga mozungulira nyumba, ndi ina paki.
Musathamange ngati mukudwala
Aliyense ayenera kumvetsetsa kuti, ngakhale kuli bwino kuthamangathamanga nthawi yozizira, atha kuvulaza thupi ngati dotolo ali ndi mavuto azaumoyo.
Mwachitsanzo, anthu onse omwe ali ndi:
- kulephera kwa mtima ndi matenda ena amtima;
- kuthamanga kwa magazi;
- mphuno yodzaza;
- chifuwa;
- achita opaleshoni posachedwapa;
- chibayo;
- kuwonjezeka kwa matenda aakulu;
- otitis;
- angina;
- kuvulala kwamiyendo;
- kufooka kwakukulu ndi malaise;
- kutentha kwa thupi pamadigiri 37.
Komanso, simuyenera kupita kukathamanga ngati pali ulesi, mukufuna kugona kwambiri, kugwira ntchito mopitirira muyeso kapena chizungulire.
Kuthamanga kapena ayi m'nyengo yozizira kumatha kutsimikiziridwa ndi dokotala. Ndikofunikira kudziwa kuti kuchita masewera olimbitsa thupi panja m'nyengo yozizira kumatha kuvulaza thanzi lanu ngati singavomerezedwe ndi othandizira, akatswiri azamtima ndi akatswiri ena.
Palibe chifukwa chothamangira chisanu choopsa
Ophunzitsa masewerawa amatsimikizira kuti kuthamanga ndi chisanu choopsa kwambiri ndi koopsa pathanzi, chifukwa munthu amatha kupeza:
- kuthamanga kwachangu kwamiyendo;
Zimadziwika kuti munthu akamathamanga kwambiri chisanu, mwina sangazindikire kuti adachita mantha ndi manja kapena mapazi.
- chibayo;
- chifuwa;
- kutentha thupi;
- kukulirakulira kwa matenda aliwonse osachiritsika.
Pofuna kupewa zotsatira zoyipa, ophunzitsa ndi othamanga odziwa amalangizidwa kuti asiye maphunziro awo panja:
- kutentha kwa mpweya kunatsika pansi pamadigiri 20 pansi pa ziro;
- mphepo yamphamvu;
- matalala;
- blizzard kapena blizzard;
- ayezi.
Zimadziwika kuti nyengo yabwino kwambiri yozizira nthawi yozizira ndi kuyambira 0 mpaka - 10 madigiri panja, ndipo kulibe mphepo kapena matalala.
Kuthamanga kwa nyengo yachisanu kumathandiza kwambiri pa thanzi, kumalimbitsa chitetezo cha mthupi, kumathandiza kupewa chimfine, komanso kumawonjezera kupirira.
Komabe, ngati simukuwafikira ndiudindo wonse, makamaka, sikwanzeru kusankha zovala, nsapato, malo ampikisano, ndi zina zambiri, mutha kuvulala kapena kuwononga thanzi lanu.
Blitz - malangizo:
- ndikofunika kusiya kuchita masewera olimbitsa thupi zala kapena zala zanu zikangoyamba kuzizira;
- osayamba maphunziro osakonzekera kale;
- kuthamanga kokha mu nsapato zotentha zachisanu, zomwe zimakhala ndi khola lokhazikika komanso losinthasintha;
- ndikofunikira kuti muzitha kutentha bwino mukamaliza kulimbitsa thupi, ndibwino kuti mubwere kunyumba nthawi yomweyo kumapeto kwa mpikisanowu, kumwa tiyi wofunda kapena koko;
- ngati, pambuyo pa mpikisano, kuwonongeka kwa thanzi kunayamba kumveka, mwachitsanzo, kuzizira kunawonekera, kunjenjemera mthupi sikutha, kapena kuli mitambo m'maso, ndiye kufunika koti mupite kwa dokotala.
