Kuwonjezera mwamsanga pa maphunziro anu kuli ndi ubwino wambiri, kuphatikizapo ntchito yabwino, mawonekedwe, mwakhama, chidaliro, ndi zina zambiri zowonjezera . Koma pofuna kuteteza kuvulala , ndikofunikira kuti othamanga asamalidwe asanadumphire ku maphunziro ofulumira. Tsatirani izi musanayambe kuwonjezera mwamsanga ku maphunziro anu.
1 - kukhazikitsani maziko abwino othamanga
Ngati ndinu wothamanga msangamsanga kapena mutatenga nthawi yaitali , mutha kuyendetsa nthawi zonse (3-4 nthawi pa sabata) kwa miyezi itatu musanayambe mwamsanga.
2 - Sankhani Njira Yoyenera ndi Malo Ake
Pakati pa magawo othamanga, simungathe kumvetsera zoopsa zomwe zingakhale zovuta chifukwa mungakhale osasangalatsa kwambiri kuposa momwe mumakhalira mosavuta, ndipo mumaganizira kwambiri ntchito yanu.
Choncho yesetsani kusankha njira yomwe ilibe malire ndi kuyang'ana njira yosalala, yopinga chopinga. Mwachitsanzo, mwina mumatha kuthamanga mofulumira kwambiri moti simukuwona ming'alu ya msewu, ming'oma mumsewu, kapena mizu ya mitengo pa njira yakuda. Ngati muli ndi njira yopangira rubberized (yang'anani kusukulu yapamwamba yanu), imeneyo ndi njira yabwino.
3 - Nthawizonse Uzifunda
Nthawi zonse muziyamba ndi mphindi 5-10 zosavuta kapena masewera olimbitsa thupi musanayambe kuyenda. Kutentha kotangoyamba kumapangitsa kuti magazi ako ayende, pang'onopang'ono imakweza mtima wanu ndi kutentha, ndipo zimapangitsa kuti minofu yanu itenthe ndikumakonzekera kupita.
Kulowera mwamsanga popanda kutentha kumawonjezera mwayi wanu wovulazidwa. Ngakhale mutakhala kuti simukuvulazidwa, khalidwe lanu lidzavutikira chifukwa simudzakhala womasuka mukayamba.
4 - Musayambe Mwachangu
Othamanga omwe ali atsopano mwamsanga nthawi zina amapanga kulakwitsa njira mwamphamvu kwambiri komanso mofulumira nthawi iliyonse. Muyenera kuyesetsa koma musathamange mofulumira kuti kupuma kwanu ndi mtima wanu zisatheke. Yesetsani kuyendetsa nthawi yanu mofanana kuti wanu womaliza ayesedwe mofanana ndi yanu yoyamba. Ngati mukumverera kuti mulibe kanthu kena kotsalira kwa nthawi yanu yotsiriza kapena nthawi yochepa yopitilira tempo , mudachita mwamsanga.
5 - Ganizirani pa Fomu Yoyenera Yogwira Ntchito
Maphunziro ofulumira amathandizira kukonzanso zojambulajambula ndi mawonekedwe anu, kotero musalole kuti fomu yanu iwonongeke pamene mukufulumira. Tsatirani malingaliro a mawonekedwe oyenera pa nthawi yopuma mofulumira.
6 - Pumulani Tsiku Lotsatira
Musayesedwe kuti muthamangitse masiku awiri motsatira. Mwinamwake mumamva bwino tsiku lotsatira mwamsanga, koma thupi lanu lidakalipo - ndipo anthu ena amamva kupweteka kwambiri kwa masiku awiri pambuyo pake. Dzipatseni nthawi yopumula podziwa tsiku lopuma kapena phunzirani mosavuta pamtunda mutangotha mwamsanga.
7 - Pangani Phunziro Limodzi Sabata Loyamba
Pamene mutangoyamba, musakhale okondwa kwambiri ndipo chitani maulendo awiri ofunda mofulumira sabata. Maphunziro ofulumira kwambiri amapita kutali - ngakhale kungowonjezera gawo limodzi lofulumira kungapangitse kusiyana kwakukulu mukuyenda kwanu. Mukamayesetsa kukhala ndi thanzi labwino komanso chidaliro, mukhoza kuwonjezera gawo lina (koma, kachiwiri, osadutsa masiku awiri).
8 - Musathenso kubwerera kwanu
Kutentha kwa mphindi 5-10 kumapeto kwa ntchito yanu kumakhala kofunika kwambiri monga kutentha kwanu. Kuthamanga mosavuta kapena kuyenda pambuyo poti mutsirizitse kuyendetsa kwanu kumathandiza kuti magazi asamangidwe m'milingo yanu ndikuthandizani kutulutsa lactic asidi ndi zina zotayika mumatumbo anu.