Malangizo 9 Othandizira Kuthamanga Kwako Kuthamanga
Mukuyembekeza kuti mukhale ndi nthawi yochuluka bwanji? Kaya ndiwe wothamanga masewera a sekondale, wothamanga, kapena wothamanga , mungathe kusintha pang'ono kuti muthe kuyenda. Nawa malangizowo ameta ndefu pa PR mtunda wanu.
1 - Maphunziro a Pakati
Maphunziro apamwamba pafupipafupi ndi njira yosangalatsa yopititsira patsogolo liwiro ndi chidaliro. Kamodzi pa sabata, yesetsani kufufuza , monga mamita 200 (1/2 lapu) kapena mamita 400 (lapadera limodzi pozungulira phokoso) kubwereza. Pambuyo pa mphindi zisanu mpaka mphindi 10 kutentha , khalani pakati pa kuthamanga kwa mamita 200 kapena mamita 400 ndiyeno mosavuta kuyenda kapena kuyenda kumtunda womwewo kuti mupeze. Ngati mukubwereza makilomita 200, yambani ndi kubwereza zisanu ndi chimodzi ndipo yesetsani kugwira ntchito yanu mpaka kubwereza 8 mpaka 10. Pakati pa mamita 400, yambani ndi kubwereza ziwiri kapena zitatu (ndi chifuwa chachikulu pakati pa aliyense), ndipo yesetsani kugwira ntchito yanu mpaka kubwereza zisanu kapena zisanu. Ntchitoyi imatha kuchitidwa pamtunda.
Kapena, ngati mukuyenda pamsewu, mungagwiritse ntchito nyali kapena mafoni a telefoni kuti muzindikire nthawi yanu. Mutatha kutenthetsa, yesetsani kuyikapo nyali ziwiri, kenaka mutsirirenso awiri, ndipo pitirizani kubwereza chitsanzo kufikira mutapanga mailosi.
2 - Pangani chipiriro
Ngati mukufuna kuthamanga mailosi, muyenera kuthamanga kwautali kuposa mailosi. Mwina mutha kale kuthamanga makilomita angapo pa sabata, koma kodi mumathamanga kwambiri kuposa ena onse? Kuchita kawirikawiri pa sabata (kuphatikizapo kuthamanga kwafupikitsa masiku ena) kudzakuthandizani kukhala ndi thupi labwino ndi mphamvu, zomwe zidzatengera nthawi yowonjezereka. Zimathandizanso kukonzanso mphamvu zanu zamaganizo, zomwe zidzakuthandizani kudutsa mofulumira kumapeto kwa mtundu wa mailosi. Yambani ndi makilomita awiri kapena atatu (mukuganiza kuti mwafika kale mtunda umenewo) ndikuwonjezera 1 kilomita pa sabata mpaka mutakwera makilomita 7 mpaka 8. Ngati mukuphunzira nawo marathon kapena marathon odzaza , mudzapitiriza kukhazikitsa maola anu tsiku lotsatira.
3 - Zowonjezera Zowonjezera
Yesetsani kukweza chiwongoladzanja chanu kuti muthe kuphunzira kuti mutenge mwamsanga. Kuti mupite mofulumira, muyenera kupita mofulumira. Gwiritsani ntchito kubowola kuti mugwire ntchito yanu. Kuthamanga pamtunda wa 5K kwa mphindi ndikuwerengetsa phazi lako (monga phazi lako lamanja). Pezani mofulumira kwa mphindi. Kenaka muthamange kachiwiri ndikuyesera kuwonjezera kuwerengeka kwa phazi lanu. Bwerezani izi motsatira kangapo, kuyesera kuwonjezera phazi lanu kuwerengera nthawi imodzi.
Samalani kuti musachedwe. Mapazi anu ayenera kukhala pansi pa chiuno, osati pamaso panu.
4 - Gwiritsani Ntchito Fomu Yanu Yogwira Ntchito
Gwiritsani ntchito mphindi zingapo kumayambiriro kwa kuthamanga kukawonetsa kuti mukugwiritsa ntchito mawonekedwe abwino . Kukhazikika kwanu, kuyendetsa mkono, ndi kuwongolera mapazi kumapanga kusiyana pa liwiro lanu. Simukufuna kutaya mphamvu ndi magetsi osakwanira omwe angakuchepetseni. Gwiritsani ntchito mawonekedwe anu pamtunda wotsika kotero kuti ikhoza kukuthandizani pamene mukufulumira.
5 - Mapiri Akubwerezanso
Kubwereza kumapiri kudzakulimbitsa, ndikupangitsanso kukonzanso bwino ndikuwonjezeretsa chilolezo chanu. Zonsezi ziyenera kukuthandizani kusintha nthawi yanu.
Kuti muthe kubwereza phiri, yambani kutentha ndi mphindi 10 mpaka 15 zosavuta. Pezani phiri ndi malo otsetsereka-koma osati otsika kwambiri. Yambani ndi mipiritsi yokhala ndi masekondi 30, yendani pansi kuti mukapulumutse, kenaka muzipanga mphindi zisanu ndi ziwiri. Yambani ndi kubwereza zisanu ndipo yesetsani kugwira ntchito yanu mpaka 10. Malizitsani ndi mphindi khumi ndi zisanu ndi ziwiri kuti muthe kuyendetsa bwino.
6 - Yambani Masitepe
Ngati mulibe mapiri, mukhoza kuthamanga masitepe m'malo mwake. Gwiritsani ntchito njira yomweyo monga phiri kubwereza. Kuthamanga masitepe kwa masekondi 30, yendani pansi kuti mukapeze. Bwerezani kasanu, ndipo yesetsani kugwira ntchito yanu mpaka kubwereza khumi.
7 - Kutaya thupi lowonjezera
Ngati mutayesa kukhetsa mapaundi ena , apa pali zolimbikitsa zambiri. Pafupipafupi, othamanga amatha masekondi awiri pa kilomita mofulumira pa mapaundi onse oposa omwe amatha. Mwachitsanzo, kulemera kwa mapaundi 10 kumatha kumeta masentimita makumi awiri pa nthawi ya mpikisanowu.
8 - Kuphunzitsa Mphamvu
Kukhazikitsa mphamvu ya minofu kudzakuthandizani kuthamanga msanga, komanso kukupatsani madalitso ena . Simukufunika kukweza zolemetsa zolemera kapena kumaliza masewera olimbitsa thupi masiku asanu pa sabata. Ngakhale kungopanga machitidwe angapo ochepa thupi pamlungu kungakuthandizeni kuwonjezera minofu yoonda. Yambani ndi masewero olimbitsa thupi opanga mphamvu kwa othamanga .
9 - Pezani Mpumulo Wokwanira
Musamaganize kuti kuthamanga tsiku ndi tsiku kudzakupangitsani inu mofulumira. Mpumulo ndi wofunikira kwambiri kuti muthe kuyesa ndi kuyesayesa zovulaza , kotero musaiwale kutenga masiku opumula. Minofu yanu imamanga ndi kudzikonza okha patsiku lanu lopuma. Tsiku lopuma siliyenera kukhala tsiku lathunthu. Mwachitsanzo, mungachite mosavuta cardio monga kuyenda, njinga, kapena kusambira pa tsiku lopuma. Koma onetsetsani kuti musachite masiku awiri akugwira ntchito mwamphamvu, mofulumizitsa ntchitoyi, mzere.