Khalani pa nsonga - maloto a atsikana ambiri. Ndipotu, masewera olimbitsa thupi samangooneka okongola, koma amathandizanso pa thanzi. Poganizira za momwe mungakhazikike m'magazi, nkofunika kuzindikira kuti kuyendetsa nthawi zonse kumawathandiza kuyendetsa magazi m'dera lamapiri, komanso kumapangitsa kuti maselowa akhale otsika kwambiri.
Kodi mungakhale bwanji pamtanda?
Mukhoza kutambasula mopanda pakhomo. Komabe, nthawi yokwaniritsa zotsatira zofunikila kwa aliyense idzakhala yaumwini. Zonse zimadalira njira ya moyo, momwe munthu aliri yogwira komanso mmene amadyera. Ngati palibe zotsutsana ndi zachipatala, ngakhale zoposa 40. Ngakhale kuti ntchitoyi ndi yophweka, ndizotheka ngati malamulo ena amatsatira.
Ngati mudakali masewera pamasewera, musanayambe kuchita masewera olimbitsa thupi, ndi bwino kumvetsera mfundo zofunikira ngati kuchita masewera olimbitsa thupi pamoyo ndi zakudya. Ngati mumayendetsa moyo wosachitapo kanthu, ndipo mapepala a tsiku ndi tsiku samakhala ndi zinthu zothandiza kwambiri, ndiye kuti sikuyenera kuyesa kukhala pamtunda pa sabata, chifukwa izi zidzangokhala kuvulala.
Yambani tsiku lanu ndi masewera ammawa ndipo, ngati n'kotheka, muthamanga. Ndiponso, kuti mupange twine, muyenera kukhala ndi mitsempha yambiri yam'mbuyo ndi makina osindikiza, kotero 2-3 ma sabata muyenera kuchita zolimbikitsana.
Chofunika kwambiri ndi zakudya zoyenera. Tsiku lililonse thupi lathu limafuna kulandira zinthu monga mavitamini , mchere, mapuloteni, mafuta, chakudya, makina ndi madzi. Patsikuli, muzimwa madzi okwanira 2 malita (teas, juices, compotes ndi zina zotero - izi ndi madzi, osati madzi), zimaphatikizapo phala, zipatso, ndiwo zamasamba, mkaka ndi nsomba zomwe mukudya. Chakudya chopatsa thanzi chingathandize kuti minofu ikhale yotanuka kwambiri, zomwe zimathandiza kuti mwamsanga mufike pamapeto.
Kodi mungatambasule bwanji mwamsanga ndikukhala pamtanda?
Ngati malangizowo onse akuchitika nthawi zonse, kapena ngati mukuchita masewera kapena mutangoyamba kukhala ndi moyo wathanzi, mutha kukhala pa chingwe chaching'ono mwachidule komanso mwakukhoza kuti muvulaze panthawi yochepa.
Choncho, choyamba muyenera kupanga masewera olimbitsa thupi. Kuwotcha thupi ndikwanira bwino mapazi kapena kulumpha chingwe. Ndiye mumayenera kukhudza zala zala zanu ndi zala zanu, osapondaponda ndi kumbuyo msana wanu. Mukatha kutentha muyenera kuchita zotsatirazi:
- Kuwongolera kwakukulu, kudalira pa dzanja la dzanja lanu. Poyamba, ntchitoyi ingawoneke kuti ndi yovuta komanso yosatheka kwa anthu omwe alibe kusintha. Komabe, musataye mtima, koma pitirizani kupita ku cholinga chanu. Msana uyenera kukhala womasuka ndipo ukhale wopuma, kupuma kumayenera kukhala mfulu, ndipo pakhosi liyenera kutengedwera mmwamba. Mu malo awa, khalani masekondi 30-60. Mutaphunzira momwe mungagwiritsire ntchito masewerawa, mutayang'ana pa dzanja lanu, muyenera kuyesa kutsetsereka ndi kuthandizira.
- Nthaŵi yonse yochuluka. Muzochita izi, muyenera kufalitsa mapazi ndi kutambasula manja anu. Pachikhalidwe ichi, khalani pansi, mutambasula m'chiuno ndi mawondo, nkhono ndi chigoba chachikulu chikukwera ndi kutsika. Kupuma mwaufulu ndikukhalabe phokoso kwa masekondi 30.
- Kusokoneza. Phulani miyendo yanu pokhapokha ndikuyendetsa phokoso pamene mukugwedeza, mukugwirana manja anu ndi kumalola kuti chifuwa chanu chigwe pansi, ndikukweza mapepala. Pa kutuluka kwa mpweya kubwerera ku malo oyamba. Pangani zisokonezo 10-15.
- Kukonzekera twine. Mitsempha imatambasula kwambiri, thupi limatambasula kufanana. Pogwiritsa ntchito mawonekedwe a mawondo, musamapezeke pamphuno. Ngati n'kotheka, osadalire pa dzanja lamanja, koma pamadzinso anu. Gwiritsani ntchito malo awa kwa masekondi 30.
- Mphuno ya mtanda. Phulani miyendo yanu mokwanira, kutsikira pansi khola mpaka pansi, masokosi akukwera mmwamba, tambani kumbuyo. Gwiritsani ntchito malowa kwa masekondi 30-60, ndipo ngati n'kotheka ndi zina.
| | |
