Momwe Mungabwerere Mwamsanga Kuthamanga
Kuvulala kumatha kukhala kowawa, komanso kukukhumudwitsa kwambiri - makamaka pamene mukuphunzitsa mpikisano waukulu, ngati marathon . Mwina mungaganize kuti kutenga nthawi kungapangitse mtundu wanu kukhala pangozi koma, kwenikweni, kupweteketsa chovulaza kungapangitse kuti kuvulaza kwanu kukuwonjezereni komanso kukupangitsani kuti mukhale ndi nthawi yayitali kusiyana ndi momwe mwatengera njira yoyenera kuvulaza.
Choncho ndikofunikira kuti mukhale ndi nthawi yopuma ndikuzindikira kuti mpumulo ndi gawo lofunika kwambiri pazomwe mukuchira.
Ngati choipa chanu chimakulepheretsani kuthamanga kwa sabata, muyenera kubwerera ku maphunziro anu popanda kutayika. Koma patangotha mlungu umodzi wosaphunzitsidwa, mudzayamba kutaya thupi lanu. Koma musalole kuopa kukondweretsa kukupangitsani kuyamba kuyambiranso musanachiritsidwe. Ngati mukumva ululu pambuyo pa sabata la kupumula ndi kudzipangira nokha, ndibwino kuti muvulaze ndi dokotala kapena wodwalayo.
Msewu Wolowa M'malo M'malo Othamanga
Pamene mukupumula, kuphunzitsidwa pamtunda ndi njira imodzi yomwe mungathandizire kukhalabe olimba. Muyenera kuchita zokhazo zopanda ululu. Ngati muli m'chipatala cha dokotala kapena wodwalayo, onetsetsani kuti mumamuyang'ananso za ntchito zotetezeka. Kugwiritsa ntchito njinga ndi kusambira ndizochita masewero olimbitsa thupi zomwe zimakupangitsani kuyenda koma ndikukupatsani zabwino.
Madzi akuya othamanga , omwe amadziwikanso ndi kuthamanga kwa aqua, akhoza kukhala ntchito yabwino yophunzitsira pamtunda panthawi yochita zovulaza. Dokotala wanu kapena PT angakulangize machitidwe olimbikitsa kuyambira kuvulala kwambiri kumakhala chifukwa cha zofooka za minofu kapena kusagwirizana.
Ngakhale mutaphunzitsidwa pafupipafupi, mumatha kutaya thupi mwamsanga mukatha kuthamanga, popeza simungagwiritse ntchito minofu yanu yoyamba molimbika momwe mungakhalire mutatha.
Lamulo lachiphindi ndiloti kumatenga masabata awiri a maphunziro kuti abwerere sabata iliyonse yopanda zolimbitsa thupi.
Pezani Kubwerera mu Running
Pitani mosavuta mukayamba kubwerera chifukwa ngati muthamanga kwambiri, mumayambiranso kudzivulaza. Ngati mwatuluka mu nsapato zanu zokha kwa sabata kapena awiri, yambani pafupi theka la mtunda umene mudathamanga musanavulaze. Muyenera kumabwerera ku msinkhu wanu wakale mu masabata awiri kapena anayi.
Ngati mwatuluka kunja kwa masabata awiri, muyenera kubwereranso . Yambani ndi kuthamanga / kuyendayenda , kusinthana pakati pa nthawi yoyenda ndi kuyenda. Mukamapirira chipiriro, mudzatha kuchulukitsa nthawi yomwe mumayendetsa ndikuchepetsa nthawi yanu yoyendayenda.
Kulimbana ndi Zomwe Zimakhudza Mtima
Pamene mukuchira chifukwa chovulazidwa, mumadziŵa bwino momwe kuthamanga ndi gawo lalikulu la moyo wanu. Mwinamwake mudzavutika maganizo kwambiri chifukwa kuyendetsa ndikumangika maganizo kwa anthu ambiri. Yesetsani kukhala ndi "vuto la tsoka-ine-ine". Kukhala ndi malingaliro abwino kungakuthandizeni kuti muthe kuchira. Tsatirani malangizo awa kuti muthandize kuthana ndi vuto la maganizo losatha kuthamanga.
Siliva yowonongeka ndiyomwe mungayamikire kukhala wathanzi komanso kuthamanga bwino kwambiri mukadzabweranso.
Koma khalani ndi zenizeni mu zolinga zanu ndi zoyembekezerapo ndipo mutenge nthawi yoyenera. Ndawona othamanga ambiri akuyamba kuyambiranso pamene vuto lawo silinachiritsidwe ndipo amatha kudzivulaza okha. Khalani anzeru ndi oleza mtima ndipo mwamsanga mudzabwerera ku mawonekedwe anu apitalo.