Ngakhale kuti kuthamanga ndi ntchito yopindulitsa kwambiri kwa munthu aliyense, pali zolepheretsa kutalika kwa mtunda komanso kulimbitsa thupi. Nthawi zambiri zimakhudzana ndi thanzi komanso thanzi. Tikulimbikitsanso kudziwa zoyambira zonse zothamanga bwino, kuphatikiza njira yakuphera ndi zoletsa zingapo.
Kodi nditha kuthamanga tsiku lililonse?
Mutha kuthamanga tsiku lililonse, kupatula milandu ingapo:
- mtsikanayo ali ndi pakati. Poterepa, pali zoletsa pulogalamu yamaphunziro yomwe imayamba kugwira ntchito kuyambira mwezi woyamba wa pakati;
- mkhalidwe wathanzi salola kulimbitsa thupi nthawi zonse. Itha kuphatikizidwanso ndimatenda osavuta komanso matenda osachiritsika, monga mtima kapena dongosolo lakugaya chakudya;
- ndi mawonekedwe osachepera amunthu. Pali zolepheretsa munthu yemwe sanasewerepo masewerawa, komanso anthu omwe sanachite masewera olimbitsa thupi pazifukwa zingapo pazaka zingapo zapitazi.
Nthawi zina zonse, pamakhala zoletsa pakulimbitsa pulogalamuyo komanso kutalika kwa mtunda. Komanso, malire amatha kuyikidwa pakuyenda mwachangu, popeza minofu ya munthu wosaphunzitsayo siyolimba mokwanira kuti ayambe kuchita masewera olimbitsa thupi pambuyo pa katundu wambiri.
Kuthamanga tsiku ndi tsiku
Zochita zatsiku ndi tsiku ndizosiyana kwa anthu omwe amachita masewera. Izi ndichifukwa chakulimba kwawo koyambirira. Chifukwa chake, kwa akatswiri komanso oyamba kumene, pulogalamu yamaphunziro idzakhala yosiyana kotheratu.
Kwa akatswiri
Pulogalamu yamaphunziro ya akatswiri, kuthamanga kumayenera kukhala tsiku lililonse, pomwe pali zinthu zingapo:
- ntchito zolimbitsa thupi zimachitika maola asanu ndi atatu kapena asanu ndi anayi aliwonse. Nthawi yomweyo, masiku opuma ndimangotsika pang'ono;
- Kuthamanga m'mawa kumakhala koyenera makilomita awiri kapena atatu, kulimbitsa thupi madzulo kumayenera kuonedwa ngati kofunikira, ndipo mtunda ukhoza kukwezedwa mpaka makilomita khumi kutengera chidwi cha othamanga.
Kwa akatswiri othamanga
Wothamanga yemwe adapuma nthawi yayitali ayenera kutsatira njira ina yophunzitsira:
- ntchito yoyamba idzakhala kubwerera kumtunda wanu wakale;
- mlingo mlungu uliwonse ndi za pafupifupi makilomita zana, pamene masiku oyambirira muyenera kuthamanga mtunda kuti adzachititsa kutopa;
- mukafika pa fomu yanu, mutha kuthamanga ndi mtunda wochulukirapo komanso kulimbikira maphunziro;
- ngati kuthamanga sikunakhudzidwe ndi mavuto azaumoyo, ndiye kuti mutha kubwerera kumtunda wanu wakale sabata limodzi.
Za zatsopano
Woyamba ndi munthu yemwe adayamba kuponda. Pali zinthu zingapo m'gululi:
- sabata loyamba la maphunziro sayenera kukhala ndi maphunziro a tsiku ndi tsiku konse. Njira yabwino ingakhale kuchita zolimbitsa thupi katatu kapena kanayi pa sabata;
- Kutalika kwa maphunziro ndi mphindi makumi atatu kapena makumi anayi;
- mwezi woyamba uyenera kukhala wophunzitsira malamulo aukadaulo, kuwonjezera apo, muyenera kudziwa momwe muliri, kuphatikiza kupeza kupezeka kwa matenda omwe angasokoneze maphunziro;
- woyamba akhoza kufika pamlingo wothamanga pakatha miyezi itatu, poganizira zamaphunziro anthawi zonse.
Kodi muyenera kuthamanga nthawi yayitali bwanji patsiku?
Kutalika ndi kutalika kwakuthamanga kumadalira makamaka pazotsatira zomwe mukufuna, zomwe zingakhale kuyesa kosavuta kuti muchepetse thupi ndi maphunziro amasewera.
Zaumoyo
Kuti mukhale ndi thanzi labwino, muyenera kuthamanga kwa mphindi makumi atatu kapena makumi anayi.
Poterepa, pali njira ziwiri zophunzitsira:
- kuthamanga kwa theka la ola limodzi ndikuthamangitsidwa pang'ono komanso pang'ono, pomwe palibe zoyimitsa, ndipo mtunda wonsewo umayenda mofanana;
- Mphindi makumi anayi akuthamanga komanso kuyenda. Phunziroli limachitika motere - kuthamanga kosinthana kosinthana ndi kupumula poyenda. Simungayime. Kuthamanga kotereku ndi koyenera kwa anthu omwe sangathe kuthamanga mtunda wonsewo kamodzi. Pang'onopang'ono, nthawi yoyenda idzachepa ndipo nthawi yothamanga idzawonjezeka.
Kuti mukwaniritse masewera
Kuti mukwaniritse zotsatira zamasewera, mwachitsanzo, kuti mupeze gawo lamasewera, pamafunika kuti apange pulogalamu yophunzitsira payekha ndikugogomezera masewera olimbitsa thupi. Nthawi zambiri, pulogalamu yophunzitsira imapangidwa mtunda wautali, kuphatikiza marathon, mwachitsanzo, monga "White Nights".
Ngati munthu aganiza zothamanga, adzafunika kuchita izi:
- kuti mukwaniritse bwino kuthamanga kwa marathon, muyenera kuthamanga makilomita khumi tsiku lililonse, pomwe kuli kofunikira kuthamanga mtunda, osayenda;
- kuthamanga kumachitika mu rhythm imodzi, kwa pafupifupi makilomita khumi onse. Sitiyenera kuyimitsa. Mamita mazana asanu asanafike kumapeto, ndikofunikira kupititsa patsogolo ndi kugwedezeka kwakukulu, izi zithandizira kusintha kwamapapu, komanso kulola minofu kuti ikhale yolimba;
- mu pulogalamu yophunzitsira zamasewera, sabata yoyamba iyenera kuphatikiza kuthamanga tsiku ndi tsiku. Poyamba, kwa kilomita - masiku awiri kapena atatu, kenako ma kilomita atatu. Sabata yotsatira - makilomita asanu patsiku, mtsogolo pali kuwonjezeka. Kwa sabata iliyonse, makilomita awiri kapena atatu amawonjezeredwa, mpaka kufika makilomita khumi, omwe ayenera kukhala ochepa;
- patatha makilomita khumi, ataphunzitsidwa mokwanira ndi thupi, ndizotheka kuwonjezera kuthamanga mpaka makilomita khumi ndi asanu mpaka makumi awiri osapuma. Pambuyo pa mwezi woyamba, kuyesa koyamba kuthamanga mtunda wa marathon ndikotheka, komwe kudzagwera pamlingo wosankhidwa;
- ndi pulogalamu yomwe yasankhidwa kwa miyezi itatu (pakalibe mavuto azaumoyo), ndizotheka kulandira gulu lachitatu la achikulire ndikugonjetsa momasuka mtunda wothamanga wa makilomita makumi anayi ndi awiri zana limodzi makumi asanu ndi anayi mphambu ziwiri.
Zochepa
Kuchepetsa thupi kumathamanga kuli ndi zinthu zingapo:
- masewera olimbitsa thupi amaphatikizidwa ndi pulogalamu yolimbitsa thupi (magulu a masewera olimbitsa thupi) ndi malamulo azakudya zabwino;
- kudalira kutalika kwa kuthamanga kwa kulemera kwa munthuyo.
Pofuna kuthana ndi kunenepa kwambiri, pali malamulo ochepa tsiku lililonse:
- ndi kulemera kopitilira ma kilogalamu zana, amafunika kuthamanga koyambirira kwa mita zana ndi mazana awiri ndikusintha masitepe awiri kapena atatu, pomwe mtunda woyenera uyenera kuyendetsedwa kawiri kapena katatu;
- ndi kulemera kwa makumi asanu ndi atatu mpaka zana makilogalamu, muyenera kuthamanga mamitala atatu kapena mazana anayi ndikutuluka kosavuta;
- ndi kulemera kwa sikisite mpaka makumi asanu ndi atatu makilogalamu, mtunda ukuwonjezeka kwa mazana asanu mpaka mazana asanu ndi limodzi mamita.
Ndikukula bwino ndikukhala olimba m'thupi, kuyenda kumachotsedwa pang'onopang'ono, motero kumapezeka mtunda wopitilira muyeso wamtundu womwewo. M'makalasi oyambira, muyenera kuthamanga momwe mungathere.
Ndi liti pamene ndizoletsedwa kuthamanga tsiku lililonse?
Kuthamanga kwa tsiku ndi tsiku sikuletsedwa m'malo angapo, makamaka komwe kumakhudzana ndi thanzi la wothamangayo. Anthu ambiri ali ndi zoletsa zazikulu pakuchita masewera olimbitsa thupi, chifukwa chake maphunziro amapangidwa payekhapayekha. Nthawi yomweyo, kuthamanga tsiku ndi tsiku kapena kuchuluka kwazovuta ndizoletsedwa.
Mkhalidwe wathanzi
Malire oyamba othamanga tsiku ndi tsiku akumva kusakhala bwino, omwe amagwera m'magulu awiri:
- malaise wamba, monga poyizoni. Ngati pali vuto lililonse kapena kusakhala bwino, kuthamanga sikuvomerezeka, chifukwa izi zitha kubweretsa zovuta;
- matenda aakulu. Pamaso pa matenda, makamaka okhalitsa, pali zoletsa zazikulu pakuchita masewera olimbitsa thupi. Nthawi zambiri, lamulo loletsa kuthamanga tsiku lililonse limakhazikitsidwa chifukwa cha matenda osiyanasiyana am'mimba ndi m'mimba, kuphatikizapo m'mimba.
Ngati mukumva kuti simuli bwino chifukwa cha matenda, dongosolo lamunthu lothamanga limachitika, lomwe liyenera kupangidwa limodzi ndi katswiri.
Mimba
Pakati pa mimba, pali zifukwa zingapo zomwe zimachepetsa kuthamanga kwanu tsiku ndi tsiku:
- chiletso pafupifupi chathunthu champhamvu chothamangitsira chimaperekedwa ngati padera lingatheke;
- maphunziro a tsiku ndi tsiku amatha kuchitika kokha mkati mwa milungu iwiri kapena itatu yoyambirira ya mimba, mtsogolo, kulimba komanso kutalika kwa maphunziro kumadalira mkhalidwe wa mwana wosabadwayo .;
- Ndizoletsedwa kuphunzitsa tsiku lililonse kuyambira mwezi wachiwiri mpaka wachinayi komanso kuyambira lachisanu ndi chitatu mpaka lachisanu ndi chinayi, popeza nthawi ino ikuphatikizapo nthawi yoopsa yoperewera.
Kuchita masewera olimbitsa thupi mutapuma nthawi yayitali
Zoletsa zothamanga patatha nthawi yayitali zimagawidwa m'magulu awiri:
- matenda akale. Zowonadi, pankhaniyi, kubwezeretsa thupi kumatenga nthawi yayitali. Nthawi yomweyo, koyambirira, kwa miyezi iwiri kapena itatu, maphunziro othamanga tsiku lililonse amaletsedwa, popeza thupi silikhala ndi nthawi yoti lipezenso;
- yopuma mwachizolowezi kuyambira kuthamanga. Fomu yotayika ikabwezeretsedwanso, machitidwe oyambira mpaka mwezi azikhala ochepa pantchito zatsiku ndi tsiku. Izi ndizofunikira kuti minofu ibwerere kumalankhulidwe ake am'mbuyomu ndikupeza chipiriro ndi kutanuka.
Kuthamanga tsiku ndi tsiku ndiyo njira yabwino kwambiri yosinthira magwiridwe antchito amthupi ndikulipangitsa kukhala kokhazikika. Nthawi yomweyo, musaiwale kuti munthu aliyense ali ndi zoletsa zake pazinthu zingapo, chifukwa chake mukamathamanga, muyenera kutsatira malamulo onse.
Komanso, simukuyenera kuthamanga chifukwa cha ululu, chifukwa izi zitha kubweretsa kuwonongeka kwa thanzi. Mapulogalamu oyendetsa ntchito amapangidwa mwachindunji kuti munthu azitha kupewa kuvulala komanso kuvulala kosiyanasiyana.
