Pezani Zambiri M'masiku Anu Obwezera
Kupumula ndi kuchiritsidwa ndi gawo lofunika pachithunzi chirichonse chochita masewera olimbitsa thupi. Maphunziro anu ochizira pambuyo pochita masewera olimbitsa thupi amakhudza kwambiri kulemera kwanu ndi maseĊµera a masewera ndikukuthandizani kuti muphunzitse bwino kwambiri. Mwamwayi, anthu ambiri samatha kuchita zolaula . Nawa malangizowo kuti mupange ndondomeko yanu yopita kuntchito pamsewu.
Chifukwa Chobwezeretsa Ndi Chofunika Kwambiri
Kubwezeretsa pambuyo pochita masewera olimbitsa thupi ndikofunika kuti minofu ndi minofu kukonza ndi kumanga nyonga. Izi zimakhala zovuta kwambiri pambuyo pa phunziro lolemetsa lolemera. Minofu imasowa kulikonse kuyambira maola 24 mpaka 48 kukonzanso ndi kumanganso, ndipo kuigwiranso ntchito posakhalitsa kumangotengera kuwonongeka kwa thupi m'malo mwa kumanga. Pofuna kuphunzitsa zolemera, musagwiritse ntchito minofu yomweyi masiku awiri motsatira.
Pali njira zambiri zowonongeka ngati pali othamanga. Zotsatirazi ndi zina mwazovomerezeka ndi akatswiri.
1 - Bwezerani Madzi Owonongeka
Mutha kutaya madzi ambiri pa masewera olimbitsa thupi komanso mukuyenera kuchita nawo masewero olimbitsa thupi, koma kumaliza masewera olimbitsa thupi ndi njira yosavuta yowonjezereka. Madzi amawathandiza ntchito iliyonse yamagetsi ndi zakudya zowonjezera m'thupi komanso kukhala ndi madzi ochuluka amathandizira thupi lililonse. Kutha madzi okwanira mokwanira ndikofunikira kwambiri kwa othamanga opirira amene amataya madzi ochulukirapo nthawi ya thukuta.
2 - Idya Zakudya Zakudya Zathanzi
Pambuyo pochotsa masitolo anu ogwiritsira ntchito masewera olimbitsa thupi, muyenera kuthamanga ngati mukuyembekezera kuti thupi lanu likhalenso bwino, kukonza matupi, kukhala olimba komanso okonzekera vuto lotsatira. Izi ndi zofunika kwambiri ngati mukuchita zolimbitsa thupi tsiku ndi tsiku kapena kuyesera kumanga minofu. Momwemo, muyenera kuyesa kudya mkati mwa mphindi 60 kumapeto kwa ntchito yanu ndipo onetsetsani kuti mumaphatikizapo mapuloteni apamwamba komanso ovuta kwambiri.
3 - Kupumula ndi kumasuka
Nthawi ndi imodzi mwa njira zabwino kwambiri zowonetsera (kapena kuchiritsa) pafupi ndi matenda kapena kuvulala ndipo izi zimagwiranso ntchito mwakhama. Thupi lanu liri ndi mphamvu yodabwitsa yokwanira kudzisamalira yokha ngati muloleza nthawiyo. Kupuma ndi kuyembekezera kugwira ntchito mwakhama kumapangitsa kuti kukonzanso ndi kuyambiranso kuchitike mwachilengedwe. Sizinthu zokha zomwe mungathe kapena zomwe mungachite kuti mulimbikitse kuchira, koma nthawi zina kuchita chinthu chophweka ndi chinthu chosavuta kuchita.
4 - Tulutseni
Pambuyo pa ntchito yovuta, yang'anani mwachikondi. Imeneyi ndi njira yosavuta komanso yowathandiza kuti minofu yanu ipeze.
5 - Yesetsani Kugwiritsa Ntchito Mwakhama
Kuphweka, kuyendetsa bwino kumawathandiza kuyendayenda komwe kumathandiza kulimbikitsa kayendedwe ka zakudya ndi zowonongeka m'thupi lonse. Mwachidziwikire, izi zimathandiza kuti minofu ipangidwe ndi kuthamanga mwamsanga.
6 - Pezani Misala
Kusisita bwino kumawoneka bwino ndipo kumapangitsa kusakanikirana ndikukulolani kumasuka. Mukhozanso kuyesa kudzipiritsa komanso kupanga zojambula zojambula zojambula zojambula zojambulazo ndikupewa masewera olimbitsa thupi a masewera.
7 - Tengani Bath Bath
Ochita masewera ena amalumbira ndi madzi osambira, madzi oundana kapena madzi otentha omwe amatha kuthamanga mofulumira, kuchepetsa kupweteka kwa minofu ndikupewa kuvulala. Lingaliro la njira iyi ndilo kuti mwa kubwereza mobwerezabwereza ndi kusinthitsa mitsempha ya mthupi kumathandiza kuchotsa (kapena kuchotsa kunja) zonyansa mumatenda. Kafukufuku wochepa amapeza phindu la kusiyana kwa madzi m'thupi pofuna kuchepetsa kupweteka kwa mitsempha yofulumira (DOMS).
Momwe mungagwiritsire ntchito mankhwala osiyanitsa mosiyana : Pamene mutenga masewera olimbitsa thupi, mphindi 2 madzi otentha ndi masekondi 30 a madzi ozizira. Bwerezerani maulendo anayi ndi mphindi ya kutentha kotentha pakati pa fereji iliyonse yotentha. Ngati mutakhala ndi malo otentha otentha ndi ozizira, mukhoza kuthamanga pa nthawi imodzi.
8 - Pezani Zochepa Kwambiri Kugona
Pamene mukugona, zinthu zodabwitsa zikuchitika m'thupi lanu. Kugona mokwanira n'kofunikira kwa aliyense amene amachita nthawi zonse. Pamene mukugona, thupi lanu limapanga kukula kwa Hormone (GH) yomwe imayambitsa kukula ndi kukonzanso minofu.
9 - Yesani Zochita Zojambula
Kuwonjezera malingaliro anu pamaganizo anu ochita masewera olimbitsa thupi kungakhale phindu lalikulu kwa wothamanga aliyense. Kugwiritsa ntchito nthawi yochita masewera olimbitsa thupi kapena kutsatira ndondomeko ya kusinkhasinkha mwalingaliro kungathandize kuthana ndi mtima wodekha, momveka bwino ndi kuchepetsa nkhawa ndi kuchitapo kanthu. Kudziwa momwe malingaliro anu amagwirira ntchito, momwe zingagwirizanitsire pozungulira, komanso momwe simukuyenera kukanizira kwa aliyense wa iwo, ndi njira yabwino kwambiri kuti wothamanga athetsere maganizo ndi thupi. Kuonjezera apo, kuchita zokhazokha zokambirana kungathandize kusintha zokambirana zomwe zili m'mutu mwanu. Taganizirani kugwiritsa ntchito mitundu yonse ya malingaliro pa nthawi yanu yochira.
10 - Pewani Kugwiritsa Ntchito Zowonjezereka
Njira yosavuta yowonongeka ndiyo kupanga kapangidwe kake kogwirira ntchito poyamba. Kuchita masewera olimbitsa thupi, kuphunzitsidwa mwakhama pa phunziro lililonse kapena kupuma kwa masiku kumapangitsa kuti thupi lanu likhale lopindula ndikuchita masewera olimbitsa thupi komanso kuchepetsa kuyesa kwanu.