Zamkatimu
Masewera amakhala gawo lofunikira m'miyoyo yathu. Aliyense wa ife akudzipereka ku zotsatira zinazake ndipo amafuna kukwaniritsa munthawi inayake. Tikukupatsani malamulo 7 ofunikira omwe angakuthandizeni kuti mukhale ndi luso pamaphunziro.
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Momwe mungakulitsire kuphunzitsa bwino
Osanyalanyaza kutentha
Kutenthetsa sikungokonzekeretsa thupi lanu kupsinjika ndikutenthetsa minofu kuti mupewe kuvulala. Nthawi yabwino yotenthetsera mphindi 5-7. Ndi bwino ngati mungafune kutentha kwa masewera olimbitsa thupi. Pakutentha muyenera kumva kutentha komwe kumafalikira mthupi lonse, koma osapitirira. Simuyenera kuchita kutsamwa kapena kutopa kwambiri kwa mphindi zochepa izi.
Kutenthedwa musanachite masewera olimbitsa thupi: zolimbitsa thupi
Imwani madzi ambiri
Mukamaphunzira, imwani madzi ambiri. Simuyenera kumva ludzu mukamachita masewera olimbitsa thupi. Nthano yoti kumwa madzi nthawi yochita masewera olimbitsa thupi sikofunika, idachotsedwa kalekale. Thupi lanu likalandira madzi okwanira, ndi olimba kwambiri, chifukwa chake mukuchita ndi mphamvu yayikulu komanso kudzipereka.
Osachita mosasamala
Nthawi zambiri, anthu amachita masewera, kuti akwaniritse cholinga chawo: kuonda, kapena kunenepa minofu, kapena kukonza thupi. Koma popanda kuyesetsa koyenera, zotsatira zake zimakhala zovuta kukwaniritsa. Ngati mumachita masewera olimbitsa thupi, koma samva kuti ali ndi vuto lililonse kapena kutopa, ndiye lingalirani za maphunzirowa? Ndi chitukuko chotani chomwe mungadziwe ngati thupi lanu silikumva kupsinjika? Ngati mukuyamba kukhala ndi thanzi labwino, yang'anani dongosolo la ochita masewera olimbitsa thupi.
Osadzipangira nokha
Chulukitsani nokha moyipa kuti muchepetse thupi lanu. Ngati nthawi iliyonse mumavala ndikuiwala zina, simungayembekezere zotsatira zabwino. Thupi lanu lidzatha msanga, lisiya kutaya mtima, ndipo chidwi chanu chidzagwa. Ndipo Moni, ndikupondereza. Ndibwino kuti musadzitengere ku boma lino, ndikumvera thupi lanu, osamamuchulukira komanso onetsetsani kuti mumupumitsa kwathunthu pamasewera. Ndipo mudzawona mukamakulitsa luso lanu pamaphunziro.
Osangokhala pachakudya chochepa kwambiri
Kufuna kuchepa thupi ganizirani zolimbana kawiri ndimankhwala owonjezera: kuchita masewera olimbitsa thupi komanso kudya pang'ono. Choyamba mutha kuonda, koma chotsatira ndi chiyani? Thupi lizindikira kuti kupereka mphamvu yokwanira yomwe simukufuna, ndipo kumachedwetsa kagayidwe kake. Ndipo mukachepetsa mwamphamvu kapena kuwonjezera mphamvu ya kalori mukayamba kunenepa mwachangu. Chifukwa chake, ayi musachepetse kudya kwa caloric pochita masewera, kuwerengera ndi chilinganizo malinga ndi katunduyo ndikuyesera kumamatira manambala.
Zonse zokhudzana ndi zakudya
Idyani moyenera
Ntchito zamasewera ndikukula kwamaselo aminyewa. Kodi ndi za chiyani? Maselo amisempha amafunikira moyo wawo mphamvu zochulukirapo kuposa mafuta, chifukwa chake kagayidwe kanu kakukula ndi kukula kwa minofu. Monga mukudziwa, minofu imafunikira chakudya chama protein, motero khalani omasuka kuyika pazakudya zanu nyama, nsomba, tchizi, mazira. Koma ma carbs othamanga kuti aziwongolera bwino. Palibe maphunziro oyeserera omwe sangakwanitse kuwabwezeretsanso ngati simungathe kudziletsa.
Musaiwale kugunda
Mangirirani mahatchi kugaleta ndi gawo lofunikira kwambiri pa masewera olimbitsa thupi kuposa kutentha. Kutambasula bwino pambuyo pa masewera olimbitsa thupi kudzakuthandizani Kuchepetsa kupweteka kwa minofu ndikufulumizitsa njira zobwezeretsera m'thupi. Ndikoyenera kutambasula nthawi yayitali mukakoka minofu inayake mthupi kwa masekondi 60.
Kutambasula pambuyo pa kulimbitsa thupi: zolimbitsa thupi
Ndipo kumbukirani, kuti maphunzilo ogwira mtima samangodalira kuchuluka kwake koma mtundu wa maphunziro anu. Werengani zolembedwazo, dziwani thupi lanu, mverani thupi lanu ndipo zotsatira zake sizingadikire.