Kuthamanga kamodzi pa sabata ndikwanira?

Kuthamanga ndi njira yofikirika kwambiri yolimbitsa thupi. Kwa makalasi, mumafunikira zigawo zochepa - nthawi yopanda kanthu, nsapato zoyenera, chopondera (makamaka paki).

Kuchita masewera olimbitsa thupi kumayendetsa thupi lonse, pomwe nthawi yomweyo kumagwiritsa ntchito minofu ya miyendo, kumbuyo, pamimba, khosi, mikono. Kuthamanga ndi zochitika zolimbitsa thupi zodzuka m'mawa kapena kubwezeretsanso masana.

Dziwani mulingo wolimbitsa thupi

Kuthamanga ndikoyenera kwa anthu onse, ngakhale atakhala olimba bwanji. Kusiyana kokha ndi kuchuluka ndi kutalika kwa kuthamanga.

Kuti mudziwe thanzi lanu popanda kufunsa katswiri, ndikwanira kuyesa pang'ono.

Yendani pa chipinda chachinayi ndikuyang'ana momwe muliri:

• Mkhalidwe wanu sunasinthe, sipali mpweya wochepa, kugunda kwa mtima ndichizolowezi - zotsatira zabwino kwambiri. Katundu wololeza ndizololedwa kwa inu.
• Mumamva kupuma pang'ono, kugunda kwa mtima kwanu kwasintha - zotsatira zake.
• Kupuma movutikira, kupindika kwake ndi zizindikiritso zakuchepa kwa thupi.

Mukazindikira momwe thupi lanu lilili, mutha kuwerengera katundu wololedwa.

Kwa oyamba kumene

Woyambira aliyense amakumana ndi vuto pomwe, atatha masiku ochepa ataphunzitsidwa, chidwi chimatha, ulesi umagonjetsa ndipo safunanso kuthamanga. M'mutu mwanga, mawu osadziwika amawononga tsiku ndi tsiku: "Kodi ndichifukwa chiyani ndikufuna izi? Anthu ambiri amakhala bwino osathamanga. "

Kuti musasiye zomwe mudayamba pazotsatira zomwe zakwaniritsidwa ndikukhala ndi moyo wabwino, tsatirani malamulo osavuta awa:

• Dziganizireni ngati zolimbikitsa. Ngati muli ndi cholinga chodziwika bwino, simudzakhala ndi malingaliro odumpha makalasi. Kulimbitsa thupi kulikonse kukufikitsani pafupi kuti mutsirize ntchitoyi.
• Khalani ndi chizolowezi chothamanga. Asayansi amatsimikizira kuti ngati mumachita zomwezo tsiku lililonse kwa masiku 21, chizolowezi chokhazikika chimapangidwa. Dziyeseni nokha chiphunzitso cha asayansi.

Kwa oyamba kumene, ndibwino kuti ayambe kuphunzira ndi mphindi 5-7 za kuthamanga popanda kuthamanga, ndizotheka kusinthana ndi kuyenda mwachangu. Pambuyo pa masabata 1.5-2 ophunzitsidwa pafupipafupi, mutha kuwonjezera nthawi.

Kusiyanitsa pakati pa makalasi kuyenera kukhala mkati mwa maola 48. Ino ndi nthawi yocheperako kuti thupi lomwe silinakonzekere kupumula ndikupeza bwino.

Musaiwale kuwunika momwe thupi lanu lilili. Onetsetsani kugunda kwa mtima ndi kuthamanga kwa magazi. Tsatirani malamulo onse othamanga:

• Ngakhale kuthamanga, kupuma kokha m'mphuno ndikololedwa. Ngati zimakhala zovuta kupuma kudzera m'mphuno mwako, ndiye kuti zisonyezo zoyambirira za kupuma pang'ono zawonekera, motsatana, mayendedwe omwe asankhidwa ndi ovuta kwa inu. Ndikofunika kuchepetsa katunduyo.
• Mutatha kuchita masewera olimbitsa thupi, yang'anani kugunda kwa mtima wanu. Ngati kugunda kwa mtima kwanu kuli kochepera kuposa kumenyedwa kwa 120 pamphindi, ndiye kuti kulimbitsa thupi kulibe phindu. Ngati kugunda kopitilira 160 pamphindi, ndiye kuti maphunziro oterewa ndi owononga thanzi lanu.
• Mukamaliza kulimbitsa thupi, thanzi lanu liyenera kukhala labwino. Kugona, kusinthasintha, kuthamanga kwa magazi ndi zizindikiritso zina zaumoyo ndizokhazikika.
• Simuyenera kupitiliza zochitikazo mokakamiza. Poyamba zizindikiro za kupuma movutikira, chizungulire, kutopa, kusiya kuthamanga. Kuyambiranso kwa maphunziro ndikotheka mutatha kuchira kwathunthu kwa thupi.

Mutha kudziwa kuchuluka kwa nkhawa kudzera mukuyesa. Yesani kuphatikiza kosiyanasiyana. Ndikosavuta kuthamanga kamodzi pa sabata - pang'onopang'ono kukulitsa nthawiyo. Palibe njira yothamangira kwa nthawi yayitali - onjezani kuchuluka kwa zolimbitsa thupi sabata iliyonse, koma kwakanthawi kochepa.

Osayimira pazotsatira zake, pitirizani. Khazikitsani zolinga zatsopano.

Ochita masewera olimbitsa thupi

Ngati mukufuna kuthamanga osati thanzi labwino, koma mwaukadaulo, tsatirani malamulowa:

• Onetsetsani kupuma koyenera. Kupuma ndikozama komanso kwanzeru kudzera m'mphuno.
• Sankhani nsapato zoyenera pazosowa zanu.

Nsapato zimasiyana:

1. maphunziro ndi mpikisano; k
2. chilimwe (mpweya wokwanira) komanso nyengo yozizira (yotentha komanso yopanda madzi);
3. nsapato zothamangira phula komanso zothamanga pamtunda wovuta;
4. kutengera njira yoyendetsera.

• Yambani kuphunzitsa pang'onopang'ono.
• Tenthetsani musanachite masewera olimbitsa thupi.
• Tsatirani malamulo othamanga.

Kwa iwo omwe akufuna kuonda

Kuthamanga ndi njira yabwino yochepetsera thupi. Pogwirizana ndi zakudya zamapuloteni, mutha kupeza zotsatira zabwino. Muyenera kutsatira malamulo omwewo omwe amaperekedwa kwa oyamba kumene komanso othamanga odziwa zambiri.

Pali njira zingapo zoyendetsera zomwe zimapangitsa kuti muchepetse kunenepa. Amatha kugawidwa m'magulu atatu:

• Gawo loyamba ndi la anthu azaka zopitilira makumi asanu omwe ndi onenepa kwambiri. Mfundo yayikulu ndi kuwonjezeka pang'onopang'ono kwa masitepe 80 mpaka 100 pamphindi, kutalika kwamakalasi kuyambira 30 mpaka 60 mphindi.
• Gawo lachiwiri ndi la anthu omwe onenepa kwambiri ndipo alibe matenda, omwe akufuna kukhala athanzi. Chofunika ndikuti pang'onopang'ono muziwonjezera nthawi yomwe mukuyendetsa. Yambani ndikuthamanga kwa mphindi zisanu. Onjezani masekondi khumi ndi phunziro lililonse. Oyenera anthu omwe amaliza maphunziro awo mgulu loyamba.
• Gawo lachitatu ndi la iwo omwe akwanitsa kufika mphindi 25 m'gawo lachiwiri. Pitani kanthawi kothamanga. Thamangani kwa mphindi zitatu monga momwe mumayendera, masekondi 10-30 mwachangu. Yambani ndi mphindi 10-15 zothamanga ndi changu, pang'onopang'ono muziwonjezera nthawiyo mpaka mphindi 20-25.

Chiwerengero chokwanira pamisonkhano sabata

Gawo lililonse lothamanga liyenera kuyamba ndi kulipiritsa kwa mphindi 15. Ndikofunika kukhudza magulu onse am'mimba, kuyambira msana mpaka kumapazi.

Perekani yankho losatsutsika ku funso "Muyenera kuthamanga kangati pa sabata?" zosatheka. Chiwerengero cha magawo chimadalira cholinga chomwe mukufuna kukwaniritsa.

Nayi nambala yocheperako yamakalasi sabata iliyonse:

• Kusunga kamvekedwe wamba, ndikokwanira kuthamanga tsiku lililonse (3-4 pa sabata);
• Kuti muchepetse thupi, muyenera kutsegula thupi kwambiri, osachepera 5 amathamanga sabata.

Malangizo amomwe mungasinthire kuchoka pa sabata kamodzi kupita ku maphunziro a tsiku ndi tsiku

Kuchulukitsa kuthamanga ndi kulimba kwamaphunziro ndiokha. Chiwerengero ndi nthawi yayitali yamaphunziro iyenera kukulitsidwa pang'onopang'ono, kamodzi pamlungu. Mwachitsanzo, sabata yoyamba mumayenda kilomita imodzi, sabata yachiwiri - kilomita imodzi ndi theka, lachitatu - kilomita ziwiri, ndi zina zambiri.

Kuchulukitsa kwamaphunziro kumawonjezeka sabata iliyonse. Chifukwa chake, sabata yoyamba, mutha kumathamanga kumapeto kwa sabata, sabata yachiwiri, perekani masiku awiri amakalasi ndipo pang'onopang'ono muwonjezere kuchuluka kwamakalasi mpaka mutayamba nawo tsiku lililonse.

Ndikoyenera kukumbukira kuti tsiku lililonse mumatha kuchita masewera olimbitsa thupi kwa anthu omwe amagona mokwanira, amadya moyenera, osachita nawo masewera olimbitsa thupi otopetsa, alibe mavuto ndi malo, komanso amakhala athanzi.

Chinthu chachikulu m'makalasi ndi kuphunzitsa nthawi zonse, mofanana ndi nthawi yopuma. Ndi bwino kuthamanga nthawi 1-3 pamlungu kwa mphindi 30-60. Kuchita masewera olimbitsa thupi kwambiri kumatha kubweretsa ntchito yochulukirapo.

Ngakhale chisankhocho chapangidwa kuti chichitike, mulimonsemo chingobweretsa mphindi zabwino m'moyo wanu. Mukamayenda kudera la paki, thupi limapuma, malingaliro amatenga maziko. Ndizotheka kuti ndipanthawi ino kuti mupeze yankho lavuto lomwe lakuzunzani kwanthawi yayitali.

Chifukwa chake, kuti mupambane maphunziro, muyenera kukhala ndi cholinga, pang'onopang'ono kuwonjezera liwiro, kusankha nsapato, nthawi ndi malo, ndikuwunika momwe mukukhalira. Potsatira malamulo osavuta, kupambana kukuyembekezerani.

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