Momwe mungathamange moyenera kwa oyamba kumene. Chilimbikitso, maupangiri ndi pulogalamu yoyambira kwa oyamba kumene

Mu moyo wa munthu aliyense pamabwera mphindi yomwe amaganiza za thanzi lake, gawo labwino kwambiri ndikulimbitsa thupi. Kuthamanga ndi njira yothandiza kuti thupi lanu libwererenso mwakale, zomwe sizifunikira ndalama zapadera, komanso masewera olimbitsa thupi othandiza.

Kodi kuyamba kuthamanga molondola?

Makolo a munthu wamakono nthawi zambiri ankathamanga chifukwa chakuti amafunika kusaka ndi kudziteteza. Koma mdziko lamakono, pomwe zinthu zofunika pamoyo zili m'mashelufu m'masitolo, omwe amatha kufikiridwa ndikungodutsa mseu, ndipo palibe zochulukira, anthu adayamba kuchepa. Komabe, pakuwona kuti mukuwerenga lembalo, mutuwu ndiwosangalatsa kwa inu.

Dziwani kuti ambiri amatha kuthamanga, koma kodi akuchita bwino?

Nazi mfundo zochepa zomwe ziyenera kutsatidwa kuti muchite bizinesi iyi molondola:

1. Mukathamanga, mapewa sayenera kusuntha. Ndikofunikira kuti azikhala omasuka komanso atakhala momwemo.
2. Manja amayenda momasuka mthupi.
3. Manjawo akumata pang'ono nkhonya.
4. Mukathamanga, thupi limapendekekera patsogolo pang'ono.
5. Phazi la mwendo wothandizira liyenera, likakhudzidwa, likhale lofanana ndi thupi, osati patsogolo pake.
6. Kuti mupume mokwanira, muyenera kukhala bwino.
7. Osatengera njira zokulirapo. Izi zidzakhala ndi zotsatira zoletsa.

Zifukwa 8 zoyambira makalasi lero

Kupanda chilimbikitso? Monga cholimbikitsira, pansipa pali zifukwa 8 zomwe zingakupangitseni kupita panja ndikuyamba kuthamanga:

1. Kuthamanga kumatha kutalikitsa moyo wanu polimbitsa mtima wanu ndikuwongolera kutuluka kwa magazi a oxygen ku ziwalo zonse. Izi zithandizira kuchepetsa chiopsezo cha matenda ambiri.
2. Kuthamanga kumatha kuwotcha mafuta bwino kwambiri, zomwe zikutanthauza kuti zidzakuthandizani kuti muchepetse thupi, komanso kuti muchepetse kunenepa, chifukwa zimawongolera kagayidwe kake.
3. Mutha kumangothamangira kwaulere, osagula mamembala ochita masewera olimbitsa thupi okwera mtengo.
4. Kuthamanga kumathandiza kuthetsa kupsinjika ndikuchotsa kukhumudwa pang'ono, chifukwa kuthamanga, thupi limatulutsa mahomoni osangalatsa - endorphins.
5. Kuthamanga ndikudzikonza wekha, kumakupanga kukhala bwinoko. Mumakhala olimba, othamanga komanso opirira kwambiri.
6. Kulipira mphamvu! Anthu omwe amathamanga m'mawa amati mphamvu zomwe amapeza chifukwa chothamanga ndizokwanira tsiku lonse. Kuphatikiza ndi chakudya chopatsa thanzi, mumapeza njira yabwino yobwezeretsanso.
7. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wopewa kutanganidwa ndikuyang'ana dziko lapansi mozungulira mwanjira yatsopano.
8. Kuthamanga kukumbukira kumayamba! Monga asayansi asonyezera, pamene akuthamanga, mu gawo laubongo lomwe limayang'anira kukumbukira, pamakhala kukula kokulira kwamaselo atsopano.

Zotsatira pa thupi

Mawu ochepa anenedwa kale pazokhudzana ndi kuthamanga kwa thupi, koma ndikufuna kukulitsa mutuwu mwatsatanetsatane.

Zotsatira zabwino pamimba

Pambuyo pakuchita masewera olimbitsa thupi kangapo, mikhalidwe ya kapamba ndi m'mimba idzakhala bwino. Ntchito yamatumbo imalimbikitsidwanso ndipo imachiritsidwa matenda aliwonse.

Mkhalidwe wa ndulu umawongokera, njira zonse zomwe zimayima zimathetsedwa, ndipo ndulu imakonzedwa, mogwirizana ndi zomwe thupi, tikhoza kunena, limapangidwanso. Ngati mumathamanga mwachangu komanso pafupipafupi, ndiye kuti sipadzakhala miyala m'chiwalo ichi. Popanda mankhwala aliwonse, chiwindi chimagwira bwino!

Zotsatira zabwino pamanofu a mafupa

Kutambasula ndikutentha pamene mukuyenda kumathetsa kusokonezeka kwa thupi, kumalimbikitsa kukula kwamatenda atsopano ndi maselo. Ngati mukufuna kuthamanga, kuphatikiza pazosintha zomwe zidatchulidwa kale, mkhalidwe wa msana nawonso uyenda bwino.
Ndikupuma koyenera, mapapu amakula akamathamanga.

Kuthamanga tsiku ndi tsiku kumalimbikitsa kulimba mtima komanso kudzidalira, komanso kutsimikiza mtima ndi kulimbikira, ndipo kukuthandizani kuti mukhale olimba.

Malamulo kwa oyamba kumene

Chabwino, tsopano ndikofunikira kunena za malamulo othamangitsira oyamba kumene:

• Mukathamanga koyamba, thupi, chifukwa chosachita masewera olimbitsa thupi, silitenga malingaliro anu kuti mupite kumasewera osangalala kwambiri. Miyendo yanu iyamba kuyaka ndipo chifuwa chanu chidzawuma mwamphamvu, koma kumbukirani kuti mupitirize kuthamanga. Kwa oyamba kumene, mphindi 10-15 ndizokwanira.
• Muyenera kuvala zovala zabwino zomwe sizikulepheretsani kuyenda kwanu, komanso nsapato zabwino.
• Pezani mayendedwe abwino oti muthamange.
• Muyenera kupuma moyenera. Inhale ayenera kudzera mphuno ndi kutulutsa kudzera pakamwa.
• Musaiwale kuti muzimva kutentha musanathamange, chifukwa minofu yotenthetsa sachedwa kuvulala.
• Tambasulani mutatha kuchita masewera olimbitsa thupi.
• Kuti mukwaniritse zotsatira, muyenera kuthamanga katatu pamlungu!
• Kodi kunja kukugwa mvula yamabingu? Palibe! Yendetsani nyengo iliyonse, ingovala moyenera.
• Osataya mtima! Ngakhale zikhale zovuta komanso zovuta bwanji, pitilizani kuthamanga. Pangani mkhalidwe kuti muphunzire kwa milungu itatu. Ndikhulupirireni, pambuyo pa nthawi ino, kupweteka kwa minofu kumachepa, ndikupita kupepuka komanso kuthamanga.

Pulogalamu yoyamba yoyambira

Pansipa pali pulogalamu yoyambira kwa oyamba kumene, kwa miyezi iwiri.

Kuthamanga ndikuyenda mosinthana!

Mlungu umodzi. Kuthamanga ndikofunikira kwa mphindi imodzi, kuyenda kwa mphindi ziwiri. Nthawi yonse ya phunziroli ndi mphindi 21.
2 sabata. Kuthamanga mphindi 2, yendani 2 mphindi. Kulimbitsa thupi kulikonse kumayenera kukhala pafupifupi mphindi 20.
3 sabata. Kuthamanga kwa mphindi zitatu, yendani awiri. Yesetsani kwa mphindi 20.
4 sabata. Kuthamanga mphindi 5, yendani 2 mphindi. Kulimbitsa thupi kulikonse sabata yachinayi kuyenera kukhala kwakutali mphindi 21.
5 sabata. Timakulitsa nthawi yayitali mpaka mphindi 6, ndipo timachepetsa nthawi yoyenda mpaka 1 miniti. Timaphunzitsa kwa mphindi 20.
6 sabata. Timathamanga kwa mphindi 8, kuyenda 1. Kulimbitsa thupi kumatenga mphindi 18.
Sabata 7. Kuthamanga mphindi 10, kupumula chimodzi. Yesetsani kwa mphindi 23.
8 sabata. Pitani kwa mphindi 12, yendani mphindi 1. Kutalika kwa masewera olimbitsa thupi ndi mphindi 21.

Kugwira ntchito wekha, mosakayika, ndikwabwino, koma pumulani, ndi pulogalamu yotereyi, osachepera tsiku limodzi.

Momwe mungayambire kuthamanga m'mawa kwa oyamba kumene?

Ikani cholinga chanu musanagone kuti mudzuke tsiku lotsatira ndi wotchi yoyamba, yomwe iyenera kuyamba 6 koloko m'mawa Muyenera kuthamanga kuchokera ku 6.30 (theka la ola kuti muphunzire) mpaka 7.30, pomwe thupi lathu limavomereza zolimbitsa thupi bwino kwambiri. Ndiyeneranso kukumbukira kuti inu ndi thupi lanu mwangodzuka kumene, chifukwa chake musakulitse, ndikupanga liwiro lothamanga mukamathamanga. Monga tanenera kale, muyenera kuthamanga kwambiri komanso bwino.

Ngati mwawerenga nkhani yonse mpaka kumapeto, ndiye kuti mukutsimikiza mtima. Tsopano ntchito yayikulu ikhala kusonkhanitsa mphamvu zanu zonse mu nkhonya ndikungoyamba. Ndikofunikira kuti tisataye kudzipereka kotereku pophunzitsa, mbali yaminga kwambiri panjira - koyambirira. Onetsetsani kuti ngati mutayesetsa osasiya kukhulupirira nokha komanso kuthekera kwanu, komanso kuchitapo kanthu, zotsatira zake sizikhala zazitali kubwera.