Malangizo kwa Othamanga Akale
Ngakhale ena a naysayers angayesere kukukumbutsani kuti sizitetezeka kuti azitha zaka makumi asanu ndi ziwiri, kuthamanga ndizochitetezo, zolimbitsa thupi kwa anthu a msinkhu uliwonse. Kaya ndinu watsopano kuti muziyenda (sizingachedwe kuyamba) kapena ndinu wothamanga wamba akuda nkhawa kuti alowe m'gulu la zaka zatsopano, apa pali malangizo ena a otha msinkhu wapakati ndi opitirira.
1 - Sinthani zolinga zanu
Ngati mutayamba kuthamanga mudakali aang'ono, zingakhale zovuta kuvomereza kuti mukuzengereza ndi ukalamba. Koma ndizofunikira pamoyo: Pamene tikulamba, timataya mphamvu ya minofu ndi mphamvu ya aerobic ndipo tikusowa nthawi yowonongeka, choncho sitingathe kuphunzitsa ndi kuthamanga pa msinkhu womwewo. Kotero, pamene simudzakhala akupha PRS kuyambira zaka za 20 ndi 30, izi sizikutanthauza kuti simungathe kukhazikitsa zolinga zomwe zingakuthandizeni ndikukupatsani mphamvu zenizeni. Sinthani zoyembekezera zanu, sankhani zolinga zenizeni, ndipo muzinyadira kuti mudakali wothamanga, wothamanga.
2 - Fufuzani ndi Dokotala Wanu
Ngati mwathamanga kapena mwatha nthawi yaitali pamasewerawo, onetsetsani kuti mukuyendera dokotala kapena dokotala wina wathandi kuti mupeze chithandizo chamankhwala. Mwayi wokha kuti akulimbikitseni kuti muyambe, koma ndizofunika kupeza timu yoyenera.
3 - Tengani Nthawi Yoyenera Kuti Mupeze Pakati pa Kuthamanga
Ngakhale kuti mwatha kuthamanga tsiku ndi tsiku muzaka zanu zazing'ono, pamene mukulamba, mwinamwake mudzapeza kuti simubwereranso mofulumira. Ngakhale miyendo yanu ikanakhala bwino tsiku lotsatira mwakhama mwakhama kapena mtundu wapitawo, tsopano pangakhale masiku angapo musanamverenso kwachibadwa. Mvetserani ku thupi lanu ndipo musakakamize kuthamanga ngati simukuwoneka. Mungapeze kuti mumakhala bwino mukamayenda tsiku lililonse, mosiyana ndi tsiku lililonse kapena masiku asanu ndi limodzi pa sabata. Masiku othamanga sakuyenera kukhala masiku opuma mokwanira. Mukhoza kuchita masewera olimbitsa thupi monga kukwera njinga, kusambira, yoga, kapena chinthu china chilichonse chimene mumakonda.
4 - Kodi Phunziro Lokhazikika Lamphamvu
Kulimbitsa mphamvu kumapindulitsa othamanga a msinkhu uliwonse, koma mapindu awo ndi ofunika kwambiri kwa othamanga okalamba. Anthu mwachibadwa amataya minofu pamene akukalamba, koma kuphunzitsidwa mwamphamvu nthawi zonse kungakuthandizeni kupeĊµa kuchepa. Kupititsa patsogolo mphamvu ya minofu kumatanthawuza kuti minofu yanu imatengera zotsatira zambiri pamene ikuyenda, zomwe zimachepetsa nkhawa m'magulu anu. Zochita zolimbitsa thupi ndi zofunikira monga squats, matabwa, kukankhira mmwamba , ndi mapapu zingapangitse kusiyana kwakukulu mukuchita kwanu ndi kukana kuvulala.
5 - Yesetsani Kusamala
Kupititsa patsogolo miyezo yanu sikungothandiza kokha, koma nkofunikanso kwa aliyense pamene tikukula. Ngati muli ndi chiyero chabwino, simungayambe kugwa ndipo mukhoza kuyambiranso bwino ngati mutayamba kugwa. Mukhoza kuyesetsa kuti mukhale osamalitsa pokhapokha mutayima pa mwendo umodzi (ndi miyendo yosinthanitsa) kwa masekondi 30. Kapena, kayendedwe kake ka yoga kamasuntha monga mtengo , mphungu pose , kapena mfumu dan dan pose.
6 - Yesetsani Kuti Mukhale Wokonzeka
Pamene mukulamba, mungaone kuti miyendo yanu, nsana, chiuno, ndi mapewa zimakhala zovuta kuposa pamene munali aang'ono, makamaka mukayamba kudzuka kapena mwakhala nthawi yaitali. Minofu ndi mavitoni onse amatha kusokonezeka ndi nthawi. Koma mungathe kusintha kapena kusintha kusintha kwanu ngati mutagwira ntchito. Kutambasula nthawi zonse kapena kuchita yoga, makamaka pambuyo pa kuthamanga, kungakuthandizeni kuti mukhale osinthasintha.
Muyeneranso kuonetsetsa kuti mukuwotha bwino musanayambe kuthamanga, makamaka ngati muthamanga kapena mukugwira ntchito mwakhama. Yambani ndi kuyenda kwa mphindi zisanu ndi zisanu ndi ziwiri kapena zosavuta kuyenda, potsatira njira yowonjezera yowonjezera. Kutambasula kwamphamvu ndi kusuntha kwa minofu, kukuyendetsani kuyenda mosiyanasiyana popanda kugwedeza. Iwo ndi osiyana ndi maimidwe otsika, omwe mumakhala nawo pamtunda (omwe amatha kutayika ayenera kupulumutsidwa atatha kuthamanga pamene minofu yanu ikuwotha.) Zitsanzo za kutambasula mwamphamvu zikanakhala mikono, chidendene chimadzutsa , kapena mapapo.
7 - Tengani Zowonongeka Zowononga
Khalani otetezeka mu njira yanu yopita kuvulala ndikukhala okhudzidwa ndipo musanyalanyaze zizindikiro za chenjezo. Pamene mukulamba, mungafunike kutenga njira zatsopano zowononga, monga kusasita nthawi zonse, pogwiritsa ntchito pulogalamu yamoto, ndi masiku opumula.
8 - Ngati Mumavulazidwa, Pirira
Pamene tikukula, zimatengera nthawi yaitali kuti tibwerere kuvulala. Kupweteka kwa mwana wamphongo kumene kunakuchititsani inu masiku angapo pamene munali mu zaka za 20 wanu mutha kutenga masabata angapo kuti muchiritse. Musathamangire msanga kuti muthamangire mofulumira, monga momwe mungadziwire nokha kwa nthawi yaitali kuposa momwe mukufunikira. Mvetserani ku thupi lanu, tengani nthawi yopuma, ndipo muwone dokotala ngati muli ndi ululu wokhudzana ndi kuvulala umene umatenga masiku opitirira khumi.