Agiriki akale anali ndi mwambi wotere: "ngati ukufuna kukhala wamphamvu - thamanga, ngati ukufuna kukhala wokongola - thamanga, ngati ukufuna kukhala wanzeru - thamanga." Nzika zaku Hellas zinali zowona, chifukwa kuthamanga kumatha kupititsa patsogolo ziwalo zonse zaumunthu.
Pakuthamanga, kuyenda kwa magazi kumawongolera bwino, komwe kumawonjezera kuchita bwino kwa chiwalo chilichonse, komanso chifukwa cha thupi lonse. Kuthamanga m'mawa sikungopangitsa kuti thupi lanu likhale labwino, komanso kumakwiya, kumakonzekeretsa munthu kuthana ndi zovuta ndikukwaniritsa cholinga chanu.
Ubwino wothamanga m'mawa
Kuthamanga m'mawa kumathandiza kwambiri thupi lonse. Mukamayendetsa, njira zimachulukitsidwa, mpweya wambiri umalowa m'magazi, izi zimathandizira kuchotsa zinthu zoyipa mthupi, kukhazikika pamagetsi, kuteteza matumbo ndi dongosolo lamanjenje lamunthu. Kuthamanga kwammawa kumalola thupi kuti ladzuke kwathunthu.
Kumasulidwa kwa adrenaline m'magazi, omwe amachititsa kuti ziwalo zamkati zizigwira ntchito, kutulutsa mahomoni osiyanasiyana, zomwe zimabweretsa kuwonjezeka kwa ubongo wa pituitary. Palibe kukayika kuti kuthamanga m'mawa kuli ndi phindu m'thupi la munthu. Ofufuza ochokera ku University of California adazindikira kuti magwiridwe antchito a anthu omwe amathamanga m'mawa ndi 30% kuposa omwe samathamanga.
Nthawi yothamanga mutadzuka
Munthu aliyense ndi payekha ndipo ali ndi mawonekedwe ake komanso nkhokwe zathupi. Kutengera kulimba kwa thupi, ndikofunikira kusankha katundu woyenera yemwe sangasokoneze thanzi lanu.Ndikofunika kuyandikira molondola kusankha komwe sikungavulaze thanzi lanu, koma, m'malo mwake, kumalimbitsa chitetezo cha mthupi, kukweza mawu onse. Chifukwa chake, mgawo loyambirira, simuyenera kupereka mphindi zoposa 20-30 kuti muthamange.
Kudya
Chofunikira kwambiri ndi chakudya choyenera, chomwe chimakhala ndi mapuloteni okwanira komanso kuchuluka kwa chakudya ndi mafuta. Kutengera ndi zomwe munthu akufuna kupeza, zakudya zake zimapangidwa.
Zofunika! Ndikofunika kuti musadye kapena kumwa chilichonse musanaphunzitsidwe, ngakhale malingaliro a akatswiri amasiyanasiyana pankhaniyi.
Mukamaliza kuthamanga, ndibwino kuti mudye chakudya chomwe chili ndi mapuloteni:
- Tchizi cha koteji;
- Nkhuku;
- Mazira;
- Mkaka;
- Mapuloteni kugwedeza.
Madzi ndi gwero lofunikira lamphamvu, chifukwa chake muyenera kumwa madzi opitilira 3 malita patsiku. Kuchuluka kwa madzi kumathandizira njira zamagetsi, zomwe zithandizira kuchepa kwamafuta amthupi, zithandizira kukhazikitsa njira zachilengedwe mmenemo. Komabe, kumwa madzi uku mukuthamanga sikuvomerezeka.
Konzekera
Kutenthetsa musanathamuke kumalola kuti thupi lizilumikizana ndi zomwe zikubwera. Musanachite masewera olimbitsa thupi achikondi, muyenera kukonzekera malo anu kuti mudzakhale ndi nkhawa m'tsogolo.
Zimakhala zachilendo makamaka kwa othamanga kuti avulazidwe chifukwa chotha kutentha kokwanira asanachite masewera olimbitsa thupi.
Ziwalo zotsatirazi za thupi la munthu zili pachiwopsezo:
- Khosi;
- Pamapewa ndi zigongono zolumikizana;
- Mawondo;
- Kubwerera ndi kutuluka.
Ziwalo zonse zam'mwambazi ziyenera kutambasulidwa zisanathamange.
Zida
Munthu amene aganiza zopita kukathamanga m'mawa amakumana ndi vuto losankha zida zoyenera. Zovala ndi nsapato ndizofunikira kwambiri kuti ziziyenda bwino. Chifukwa chake, nsapato ziyenera kukhala zopepuka komanso zomasuka, osadzetsa phazi. Ndibwino kuvala zovala zopangidwa ndi nsalu zachilengedwe zophunzitsira.
Muyenera kupewa mayunifolomu opanga. Mukamathamanga, thupi liyenera kupuma, ndiye kuti, zovala siziyenera kusokoneza thukuta ndi kulowa kwa mpweya m'thupi kupyola pores. Ndibwino kuti mugule zinthu zapadera kuti muphunzitse m'masitolo amasewera.
Ndondomeko zokonzekera zolimbitsa thupi
Moyenera, ndandanda yodziwika bwino yophunzitsira ndiyofunikira kukulitsa mphamvu ya maphunziro, ndipo ithandiza thupi kuti lizolowere kupsinjika mwachangu. Chifukwa chake, maphunziro amayenera kusinthidwa ndi masiku opumula, pomwe thupi limapezanso bwino. Ndondomeko yachikale ndi pamene munthu amaphunzitsa katatu pamlungu.
Zofunika! M'mwezi woyamba wamaphunziro, simuyenera kupondereza thupi, chifukwa osati minofu yokha yomwe sinasinthike kupsinjika, mtima wamitsempha suzitha kugwira bwino ntchito mukapanikizika, komwe kumapangitsa kuti munthu agwire ntchito mopitirira muyeso.
Chiwerengero cha zolimbitsa thupi
Chiwerengero cha zomwe amaphunzitsidwa chimatsimikiziridwa ndi zomwe zimafunikira payekhapayekha. Mulinso chikhalidwe cha munthu, kupezeka kwa nthawi yaulere. Woyamba sayenera kuyamba kuphunzira mwakhama, zidzakhala zokwanira kuthamanga kawiri pa sabata.
Chiwerengero china chothamanga m'mawa chiyenera kusinthidwa kutengera thanzi lanu. Mfundo yofunikira panthawi yophunzitsira ndiyo kupumula kwathunthu. Ndikofunika kusinthana pakati pakupumula ndi kuthamanga. Njira yabwino kwambiri ndikuphunzitsira katatu pa sabata. Komabe, ngati thanzi likuloleza, ndiye kuti kuchuluka kwa masewera olimbitsa thupi kungakulitsidwe.
Nthawi yophunzitsa
Nthawi yophunzitsira sayenera kupitirira ola limodzi, komanso kutentha kumaphatikizidwanso pano. Woyamba sayenera kuchita kwa nthawi yayitali. Zochita zazitali zitha kuvulaza thanzi la munthu.
Ndondomeko yabwino:
- Kutenthetsa kwa mphindi 10-15;
- Kuthamanga kwa mphindi 30-40;
- Gawo lomaliza la kulimbitsa thupi liyenera kutenga mphindi 10.
Kutsiriza koyenera kwa kulimbitsa thupi ndichinthu chofunikira kwambiri chomwe wothamanga aliyense woyambira amafunika kudziwa. Pakadali pano, ndikofunikira kuyenda, kuyimirira, kuchita mayendedwe osavuta kuti abweretse dongosolo lamtima kukhala bata.
Kutali
Kusankhidwa kwa mtunda wothamanga kumangotengera malingaliro amkati mwa othamanga. Ndikofunika kumvetsetsa kuti makalasi amachitidwa kuti asakwaniritse zotsatira, koma kuti awonjezere kamvekedwe ka thupi.
Ngolo yoyambira yovomerezeka ndi mtunda wopitilira kilomita imodzi ndi theka. Ndi kuwonjezeka kwa msinkhu wa kupirira kwa thupi ndi kuwonjezeka kwa zizindikiro za mphamvu, mtunda uyenera kuwonjezeka.
Ndondomeko yantchito yam'mawa kwa oyamba kumene
Ndondomeko yophunzitsira yakale imakhala ndi magawo atatu ndi masiku anayi opuma. Chiwembu chophunzitsira sabata ino:
- Lolemba - kulimbitsa thupi;
- Lachiwiri - kupumula;
- Lachitatu - kulimbitsa thupi;
- Lachinayi - kupumula;
- Lachisanu - kulimbitsa thupi;
- Loweruka ndi Lamlungu ndi kupumula.
Kwa oyamba kumene omwe angoyamba kumene kuthamanga, zikhala zokwanira kuchita zolimbitsa thupi ziwiri pasabata. Makalasi ayenera kugawidwa m'njira yoti pakhale nthawi yopumula ndi kuchira thupi.
Malangizo othamanga kwa oyamba kumene m'mawa
Ophunzitsa ambiri amadziwa kuti thupi la munthu lidzakuwuzani pawokha ngati kukula kwamaphunziro, mtunda ndi nthawi yomwe yaperekedwayo ndioyenera. Ndikofunikira kuwunika bwino zaumoyo, kuti alembe zosintha zosiyanasiyana paumoyo.
Makamaka amaperekedwa ku chakudya choyenera choyenera, pomwe pali kuchuluka kokwanira kwa mapuloteni. Kugwiritsa ntchito zakumwa zoledzeretsa sikuyenera kupewedweratu. Kuyesera kuphatikiza kumwa zakumwa zoledzeretsa ndi kuthamanga m'mawa ndizosathandiza.
Kugona bwino kwa maola opitilira 7 patsiku ndikofunikira kwambiri mthupi. Mukagona, minofu yamthupi imabwezeretsedwanso, motero ndikofunikira kugona mokwanira. Ngati zosintha zilizonse zosintha zaumoyo zikuchitika, muyenera kupita kuchipatala posachedwa.
Ndemanga zothamanga kwa oyamba kumene panthawi yake
Pambuyo pa tsiku lomwelo, thanzi langa linakula kwambiri. Kupirira kwathunthu kwa thupi kwawonjezeka. Ndikubwera kunyumba kuchokera kuntchito, ndidamugwera ndipo ndidathedwa nzeru. Tsopano ndili ndi mphamvu zambiri ndipo mphamvu sizingathe kuthera nthawi yochuluka kubanja langa.
Mikhail ali ndi zaka 27.
Nditabereka mwana, mawonekedwe anga adayamba kuchepa. Kulemera kwanga kunayamba kupitirira kuposa momwe zimakhalira. Chifukwa chake ndidaganiza zothamanga m'mawa. Pasanathe miyezi iwiri kulemera kwanga kunakhazikika, ndinakwanitsa kutaya mapaundi owonjezera, ndikupeza chiwerengero chomwe ndinali nacho ndisanakhale ndi pakati.
Oksana ali ndi zaka 20.
Sindinathe kudzitamandira ndi thanzi labwino. Chifukwa chake, momwe Alexander Suvorov adaganiza zothamangira m'mawa. Ndakhala ndikuyenda kwazaka zopitilira 3. Munthawi imeneyi, thanzi lakula bwino kwambiri. Tsopano ine ndikuganiza za kulowa sukulu ya usilikali Suvorov.
Evgeny ali ndi zaka 17.
Mavuto azaumoyo adayamba, mtima wanga udayamba kusewera wosamvera, zopweteka m'malo olumikizirana zidawonekera. Ndakhala ndikuthamanga kwa miyezi ingapo. Zizindikiro zonse zomwe ndinali nazo kale sizinathe. Ndikumva ngati ndili m'ma 20s.
Nina ali ndi zaka 45.
Ndakhala ndikuthamanga m'mawa kwa zaka zopitilira 15. Ndikuwoneka wocheperako kuposa momwe ndimakhalira. Palibe ngakhale imvi imvi pamutu. Thanzi ndilolimba, mtima umagwira ngati wotchi, dongosolo lamanjenje, kamvekedwe kake, kodabwitsa.
Gennady ali ndi zaka 61.
Msirikali wakale pantchito, atasiya ntchito, adasiya kuthamanga kwam'mawa. Thupi nthawi yomweyo lidachitapo kanthu. Masukulu atangobwezeretsedwa, thupi nthawi yomweyo linasiya kudzilimbitsa, ndikuyamba kugwira ntchito mwachizolowezi.
Bronislav ali ndi zaka 45.
Kuthamanga ndi ntchito yosunthika yomwe ingagwirizane ndi aliyense. Kuthamanga kumathandizira kwambiri kupirira kwa munthu, kupewa kupsinjika, komanso kuthana ndi nkhawa zamanjenje zamunthu.
