Ngati muli achinyamata, mukhoza kusokonezeka ndi momwe mungagwiritsire ntchito mphamvu kuti mukhale olimba, kukhala ndi thanzi labwino, kapena ena, kutaya kapena kulemera. Uthenga Wabwino ndi wakuti, palibe njira yabwino yopangira masewera olimbitsa thupi komanso yopanga masewero olimbitsa thupi omwe muyenera kuchita kuti mukhale oyenera.
Ngakhale izi ziri zoona, zimathandiza kuphunzira za njira zosiyanasiyana zomwe mungagwiritsire ntchito kuti musangalale, kufikira zolinga zanu komanso kupewa kudzivulaza nokha.
Chitani Zochita
Chinthu chachikulu pazochita zolimbitsa thupi ndi kuti pafupifupi chinthu chilichonse chomwe chimakupangitsani kusunthira chidzagwira ntchito. Muyenera kuyesetsa kuchita masewera olimbitsa thupi kwa ola limodzi pa tsiku osachepera masiku atatu pa sabata komanso ntchito yowonongeka, pamapeto pa sabata. M'munsimu pali mitundu yosiyanasiyana ya ntchito yomwe mungapange sabata iliyonse:
- Mipikisano yapamwamba - Izi zimaphatikizapo maseĊµera onga mpira, tennis, mpira, volleyball, basketball, etc. Kuphatikizapo kuyenda mwamsanga , kuthamanga, njinga, kusambira kapena kuthamangitsa mbale wanu wokhumudwitsa. Nthawi zonse onetsetsani kuti mukuvala zotetezera zomwe mungasankhe ndipo, monga tanenera poyamba, yesetsani kuchita izi paulendo katatu pa sabata.
- Kukweza Zolemera . Kuphunzira kotereku kumakuthandizani kumanga nyonga ndi kupirira. Zitha kuphatikizapo ntchito zosasintha monga kugwiritsa ntchito zipangizo zamaseĊµera kapena mitengo yokwera. Zitha kuphatikizapo kupanga mphamvu zogwiritsa ntchito monga ma squats , pushups kapena crunches pogwiritsa ntchito zolemera, makina, kapena thupi lanu . Nthawi zonse muzigwira ntchito ndi munthu wamkulu, mphunzitsi, wophunzitsa kapena katswiri wina musanayambe kukweza zolemera kuti mutsimikizire kuti muli ndi zochitika zoyenera kuchita komanso momwe mungazichitire molondola. Mwina mutha kukweza zolemera ngati mukusewera masewera koma ngati simungathe kuwonjezera ntchitoyi kwa masiku awiri kapena atatu pa sabata, osachepera tsiku lopuma. Phunzirani zambiri za kuphunzitsa mphamvu za achinyamata .
- Ntchito Yachizolowezi . Kuwonjezera pa kutenga nawo masewera kapena zochitika zina monga kuthamanga kapena kukwera njinga yanu, muyenera kuphatikizapo ntchito yowonongeka mpaka tsiku lanu, zomwe zikutanthauza kuchepetsa nthawi yomwe mumakhala pa kompyuta kapena masewero a kanema. Izi zingaphatikize masewera olimbitsa thupi (monga Wii kapena Dance Dance Revolution), kuyenda maulendo, kumenyana ndi anzanu kapena kuponyera mpira kuseri. Izi ndizo zomwe mungachite tsiku lililonse, makamaka masiku omwe simukuchita molimbika, kugwira ntchito mwakhama.
Dzipangitsani Don'ts
- Kukwezetsa mphamvu . Kuphunzitsa kotere kumaphatikizapo kunyamula mwamphamvu, nthawi zambiri kuganizira momwe mungakwezere nthawi imodzi. Maphunziro oterewa sakuvomerezeka kwa achinyamata chifukwa ndi zovuta kugwiritsa ntchito mawonekedwe abwino ndipo thupi likhoza kupanikizika mofulumira, kuvulaza.
- Kuchita masewera olimbitsa thupi . Kuchita mochuluka kungapangitsenso kuvulazidwa, kuponderezedwa, komanso atsikana, kusintha kwa kusamba kumene kungayambitse mafupa. Nthawi zina zimakhala zovuta kudziwa kuti ndi zochuluka bwanji popeza aliyense angathe kulekerera zochepa zolimbitsa thupi. Komabe, kuchita maulendo angapo patsiku kapena kwa maola angapo mwinamwake kuli kovuta kwambiri kwa aliyense. Kutsata ndondomeko ndikugwiritsa ntchito ola limodzi pa tsiku ndi malo abwino oyamba.
- Yembekezani zotsatira zosatheka . Ngakhale zili bwino kukhala ndi zolinga zowonjezera thupi lanu, sitingathe kulamulira nthawi zonse zomwe tingasinthe. Ngati mukufuna minofu zazikulu, ndizo zomwe zimachitika mutatha msinkhu, ngakhale mutha kumanga mphamvu pa msinkhu uliwonse. Ngati mukufuna kulemera, zochita masewero olimbitsa thupi komanso zakudya zabwino ndizofunika koma simukuyembekezera kuti masewera olimbitsa thupi awonongeke usiku wonse. Kukhalitsa kosalekeza kosatha ndi njira yochepetsera ndikuyesera kufulumizitsa ndi zakudya zopanda thanzi kapena kuchita masewera olimbitsa thupi nthawi zambiri.
Malangizo Opeza Kuwonjezera Kuchita Zochita
Ngati mumakonda masewera, mwina mumakhala ndi masewera, masewera ndi zina zomwe mukuchita kuti mukhale otanganidwa.
Ngati sichoncho, muyenera kuyesetsa kuchita masewera olimbitsa thupi, makamaka ngati simunapange mwayi wochita zinthu zosiyanasiyana kuti mupeze zomwe mumakonda komanso zomwe mumakonda. Malingaliro ena:
- Kuyenda, njinga kapena skate kupita ku sukulu, ngati ndizo kusankha
- Funsani makolo anu ngati mungathe kupita nawo ku masewera olimbitsa thupi kapena ngati pali malo ammudzi komwe mungathe kuchita masewera olimbitsa thupi
- Chitani zochitika zolimbitsa thupi pakhomo
- Mukapita kumsika kapena malo ogulitsa, yendani m'malo mokhala pamalo amodzi kapena kudya zakudya zopanda pake pakhomo la chakudya
- Pangani ndondomeko yatsopano kumene mukuyenda, skate inline kapena kuthamanga tsiku lililonse mukafika kunyumba kuchokera kusukulu kapena musanadye chakudya. Ngati simukufuna kukhala kunja kwaokha, funsani anzanu kapena achibale anu kuti apite nanu kapena kugwiritsa ntchito kanema yochita masewera m'chipinda chanu
- Chitani ntchito zina. Kuthamanga masamba kapena kutsitsa msewu ukhoza kuwotcha makilogalamu pamene mukusangalatsa makolo anu
- Tengani galu ulendo wautali
Ndi malingaliro otani omwe mungakhale nawo? Lembani zinthu zomwe mukuganiza kuti muzisangalala ndi kudzipereka nthawi zonse. Ngati simukudziwa kumene mungayambe, lankhulani ndi anzanu, banja lanu kapena munthu wina amene mumamukhulupirira za zomwe mungachite. Kumbukirani kuti ntchito iliyonse yomwe imakupangitsani kusuntha idzagwira ntchito, choncho yambani ndi zomwe mumakonda ndikuganizirani zosangalatsa.
> Zotsatira:
> Komiti ya Masewera a Masewera ndi Mafilimu. Matenda. 2001 Jun; 107 (6): 1470-2.
> Zowonongeka Zowonongeka kwa Amwenye: Chaputala 3, Achangu Achinyamata ndi Achinyamata. US Dept of Health & Human Services. Inapezeka pa Apr 1, 2009.