Kuthamanga ndi njira yabwino yopezera thanzi. Anthu ambiri amakonda kuthamangira masewera olimbitsa thupi kapena ma aerobics, chifukwa sikutanthauza ndalama zilizonse.
Komabe, kwa anthu ambiri omwe amathamanga nthawi yachilimwe, kuyamba kwachisanu kumatha kubweretsa kusiya maphunziro. Kuthamanga m'nyengo yozizira kumakhala ndi mawonekedwe ake omwe munthu amene akufuna kukhala ndi mawonekedwe abwino chaka chonse ayenera kudziwa.
Ubwino wothamanga m'nyengo yozizira
Ndi anthu ochepa omwe amadziwa kuti mpweya umakhala ndi mpweya wokwanira makumi atatu peresenti m'nyengo yozizira kuposa nthawi yotentha. Izi zimapangitsa kuti kupuma kuzikhala kosavuta poyenda, mapapo amatenga mpweya wabwino. Chifukwa chake, kuchita masewera amtunduwu ndiwothandiza kwambiri kupuma kwamunthu.
Minofu ya matako, ntchafu zakumtunda ndi zotsika, mfundo zamapazi zimalimbikitsidwa kwambiri nthawi yachisanu kuposa nthawi yotentha. Kuyesetsanso kowonjezera kuyenera kuthana ndi malo oterera komanso okutidwa ndi chipale chofewa.
Kuchita masewerawa nthawi yachisanu kuli ndi maubwino ambiri, monga kukonza chitetezo cha mthupi, kukonza malingaliro, kuumitsa, kulimbitsa thanzi, kudzidalira, ndikupanga mphamvu.
Lingaliro la madokotala
Madokotala ambiri amakhala otsimikiza za njirazi, amalimbikitsanso kusamba kotentha ndikudzipukuta bwinobwino ndi thaulo mutatha kuthamanga. Komabe, ndizotheka kuti anthu omwe ali ndi chitetezo chofooka amatenga chimfine kapena chimfine.
Mwayi wodwala ukhoza kuchepetsedwa kwambiri mukayamba kuumitsa thupi komanso kumangoyenda nthawi yotentha. Izi zithandizira kuti thupi lizolowere masewera nthawi yayitali yozizira.
Komanso, madokotala amamvetsera nthawi zambiri hypothermia m'nyengo yozizira. Amati mutha kupewa hypothermia posankha zovala ndi nsapato zoyenera nthawi yanu yozizira.
Mavuto othamanga nthawi yozizira
Ndikofunika kukumbukira kuti simungapitilize kuphunzira kutentha osapitilira madigiri khumi ndi asanu, izi zitha kubweretsa matenda akulu am'mapapo monga chibayo, bronchitis, chifuwa chachikulu, tracheitis. Komanso, minofu iyenera kutenthedwa bwino pochita masewera olimbitsa thupi musanathamange.
Pewani malo oterera omwe amatha kuterera, kugwa kapena kuvulala mosavuta.
Popeza kutentha kotsika kwambiri m'nyengo yozizira nthawi zambiri kumalepheretsa kuthamanga, nthawi zonse zolimbitsa thupi zimasokonezedwa, komanso momwe zimathandizira.
Malangizo ndi malamulo othamanga kuzizira
Kuti kuthamanga kwa nthawi yozizira kukhale kopindulitsa m'malo movulaza, ndikofunikira kutsatira malamulo ndi malangizo ena.
Akatswiri ambiri amisala amati ndibwino kuthamanga m'mawa kapena masana, koma palibe chifukwa choti muyenera kuthamanga mumdima. Izi sizingangobweretsa zowawa zokha, komanso zimawonjezera mkhalidwe wamaganizidwe.
Ndipo kuti kuthamanga kwanu kukhale kosangalatsa komanso kosangalatsa, mutha kupeza anthu okonzeka kukuchitirani kampeni. Izi zithandiza kuti maphunziro akhale osavuta pamaganizidwe.
Momwe mungathamange kuti musadwale?
Kuti musadwale nthawi yothamanga nthawi yachisanu, muyenera:
- Kuthamanga kutentha osachepera -15 madigiri.
- Mutha kusankha zovala zoyenera nyengo.
- Onetsetsani kupuma koyenera.
- Pewani kumwa madzi ozizira mukamathamanga panja m'nyengo yozizira
- Onaninso zaumoyo wanu, ngati zikuwonjezeka, muyenera kusiya kuchita masewera olimbitsa thupi.
- Osamasula mabatani jekete kapena kuvula zovala, ngakhale mukumva kutentha kwambiri.
- Kumbukirani kutalika kwa kuthamanga kwanu, komwe kuyenera kudalira nyengo komanso kulimbitsa thupi.
Kusankha zovala
Kusankha zovala zoyenera kudzakuthandizani kupewa kuvulala ndi matenda ambiri, kukupatsani chisangalalo, ndikupangitsa kuti kulimbitsa thupi kwanu kukhale kosavuta.
Maziko osankha zovala zoyenera m'nyengo yozizira ndichikhalidwe cha zigawo zingapo. Zimaphatikizapo kuvala zovala zamkati zoyenera. Gawo lotsatira ndi zovala zomwe zimateteza molondola ku chisanu cha dzinja, ndipo gawo lomaliza ndi jekete lopangidwa ndi zinthu zolimba zomwe zingateteze ku mphepo yozizira. Musaiwale za chipewa chapadera, magolovesi, nsapato ndi zina zowonjezera.
Malangizo ena posankha zovala m'nyengo yozizira:
- Magolovesi ayenera kukhala opangidwa ndi nsalu yoluka kapena yoluka.
- Mzere wapakati uyenera kupangidwa kuchokera kuzinthu zachilengedwe.
- Gulu lomaliza lisalole kuti kuzizira ndi mphepo zizidutsa.
Zovala zamkati zotentha
Zovala zamkati zoyenera kutenthetsa ziyenera:
- Osapangidwa ndi nsalu zachilengedwe, koma nsalu ya polyester.
- Khalani opanda seams otchulidwa, zolemba, ma tag, zomwe zingayambitse khungu.
- Zosayenera kugwiritsidwa ntchito ndi zovala zamkati wamba (simungathe kuvala zovala zamkati wamba zopangidwa ndi zinthu zachilengedwe)
- Khalani a kukula koyenera (sayenera kukhala omasuka kapena othina kwambiri).
Zima sneaker zachisanu
Nsapato zothamanga nthawi yachisanu ziyenera:
- Khalani ndi zotanuka, zofewa zokha.
- Tetezani ku chinyezi, kuzizira.
- Khalani ndi malo okhazikika.
- Osayambitsa mavuto mukamathamanga (payeneranso kukhala malo ena omasuka mkati mwa nsapato).
- Khalani otetezedwa kuchokera mkati mwa nsapato.
Chipewa ndi zina zowonjezera
Malangizo ena:
- Ndi bwino kugwiritsa ntchito zotentha m'malo mwa magolovesi amasewera.
- The buff itha kugwiritsidwa ntchito ngati mpango, mpango, chigoba kutenthetsa nkhope.
- Balaclava ski iteteza bwino nkhope yanu kuzizira
- Beanie wokhala ndi ubweya wabwino kwambiri nyengo yozizira
Zovulala zothamanga m'nyengo yozizira
Pofuna kupewa kuvulala, muyenera kutsatira malamulo awa:
- Pewani misewu yoterera, malo okutidwa ndi ayezi.
- Ndibwino kutenthetsa minofu yanu nthawi zonse pochita masewera olimbitsa thupi musanathamange.
- Kuchita zolimbitsa thupi kuyenera kukhala kokhazikika, koma muyenera kudumpha pakakhala kutentha kunja (kumatha kubweretsa ku hypothermia, kutsatiridwa ndi zovuta zambiri monga kusokonezeka, kukokana, kusayenda, kuwodzera mwadzidzidzi, kunjenjemera kwakukulu).
- Ndikosayenera kuthamanga nthawi yamadzulo.
Kusankha malo oti muthamangire
Ndibwino kuti muthamangire kumapaki ndi nkhalango zomwe zimadziwika bwino. Ndikofunikira kulingalira mosamala njira yonse pasadakhale, komanso nthawi yomwe igwiritsidwe ntchito pakugonjetsa. Zonsezi zimatengera mulingo wa thupi wolimba.
Kupewa Kuvulala - Malangizo Amasewera
Ochita masewera ambiri amakhulupirira kuti zomwe zimayambitsa kuvulala nthawi yozizira ndi:
- Kupuma kosayenera (muyenera kupumira m'mphuno mwanu, zomwe zimakhala zovuta kwambiri m'nyengo yozizira)
- Mapazi a nsapato olakwika (nsapato zothamangitsidwa zitha kuthandiza kupewa kugwa, komanso kuterera)
- Kunyalanyaza kutenthetsa minofu musanathamange.
- Kuchita masewera ozizira ozizira kwambiri.
Ntchito yothamanga m'nyengo yozizira imakhala ndi zabwino zambiri kuposa zoyipa, komanso zabwino zina pazilimwe, zomwe zimakulimbikitsani kuti muyambe ntchito zomwe zimapindulitsa thupi. Chofunikira kwambiri ndikulakalaka, kupirira komanso kudziwa malamulo ndi zofunikira zonse.
