Mbali iliyonse yachitetezo imapindulitsa mosiyana. Kawirikawiri, anthu ambiri angapindule ndi kupeza ntchito zambiri tsiku ndi tsiku. Izi ndi zoona makamaka ngati mukuyesera kuchepetsa thupi. Fikirani ndondomekoyi kuti muwone komwe mukugwera ndikuwone ngati mungapangitse kuchuluka kwa masewera olimbitsa thanzi lanu ndi thanzi lanu.
Ntchito Yanu Yakuthupi Level
Kodi mumadziŵira kuchuluka kwa masewera olimbitsa thupi omwe mumawapeza tsiku ndi tsiku ?
Kodi munayamba mwalingalira za kupeza zambiri ? Phindu la kukhala wathanzi kwambiri silingathe kusintha maonekedwe anu kapena kuyeneranso muzovala zina. Kuchita masewera olimbitsa thupi kungakuthandizeni kukhala ndi thanzi labwino.
Zochitika zosiyana zochita zolimbitsa thupi zimapereka ubwino wathanzi. Tiyeni tiwone mbali zinayi zozizira zolimbitsa thupi komanso zabwino zomwe aliyense amapereka.
Ntchito ya Level Level
Kukhala pakhomo kapena moyo wosagwira ntchito kumatanthauza kuti simukuchita masewera olimbitsa thupi ndipo simukugwira ntchito mwakhama masana. Kukhala ndi moyo wokhala ndi moyo wokhazikika kumathandiza kuti pakhale kulemera komanso potsirizira pake, kunenepa kwambiri. Kulephera kugwira ntchito kumachepetsa kuchepa kwa umoyo wabwino wonse ndipo kungapangitse chiopsezo cha matenda ena, monga matenda a shuga 2.
Ndiye bwanji mukuchita zochitika zapakati pathu? Nthawi zina, kuchiritsidwa ku matenda aakulu kapena kuvulazidwa kumafuna kuti musakhale ochepa.
Mu mkhalidwe uno, ndibwino kuti inu muzitsatira malangizo a dokotala wanu ndi kupumula.
Kuunika kwa Ntchito Yowonongeka
Kuchita mwakuthupi kowala kumatanthauza ntchito zimene mumachita nthawi zonse monga gawo la moyo wanu wa tsiku ndi tsiku . Mungathenso kutchula zochita za moyo wanu, monga kutenga galu poyenda kapena kumunda. Ntchito izi zimayatsa pafupifupi makilogalamu 150 pa tsiku kwa munthu wamba.
Koma chiwerengerocho chikhoza kusiyana kwambiri malingana ndi kukula kwa thupi lanu ndi mtundu wa ntchito.
Zotsatirazi ndizo zitsanzo zochitika zozizira:
- Kuyendayenda kupita kuntchito (15 mphindi iliyonse)
- Kuthamanga masamba kwa mphindi 30
- Kusewera masewera osavuta a ping pong kwa mphindi 20
Thanzi la thanzi labwino lochita masewera olimbitsa thupi lingaphatikizepo bwino kuchuluka kwa magazi a mafuta m'thupi, mafuta a thupi , kuchepa kwa magazi, komanso thanzi labwino labwino. Anthu omwe sagwira ntchito mwakhama amakhalanso ndi moyo wabwino ndipo amakhala ndi chiopsezo chochepa chokhala ndi matenda aakulu.
Ntchito Yowonongeka Yachilengedwe Yathu Mzere
Ndondomeko yochita maseŵera olimbitsa thupi imatanthawuza kutenga nawo mbali mtundu wina wa matenda opatsirana mtima kwa mphindi 20 mpaka 60, masiku atatu kapena asanu pa sabata. Zochita zanu zolimbitsa thupi zingaphatikizepo kuphunzitsidwa mphamvu ndi kuchita zolimbitsa thupi .
Wina amatsatira pulogalamu yochita masewero olimbitsa thupi angathe kuchita chimodzi mwa izi:
- Kuthamanga kwa mphindi 30, masiku atatu pa sabata
- Kuyenda mofulumira kwa mphindi 30, masiku atatu kapena asanu pa sabata
- Maphunziro olimbitsa thupi , gulu limodzi la masewera asanu ndi atatu, masiku awiri pa sabata
Anthu omwe amatsatira masewero olimbitsa thupi amakhala ndi ubwino wochita masewera olimbitsa thupi.
Amakhalanso ndi thanzi labwino chifukwa cha kuchuluka kwa thanzi la mtima, mphamvu ya minofu ndi chipiriro , komanso kusintha kwakukulu. Kuchita masewera olimbitsa thupi kumawoneka bwino kwambiri m'moyo wathanzi, umoyo wa moyo, komanso kuchepetsa chiopsezo cha matenda aakulu.
Ntchito Yovuta Kwambiri Padziko
Pulogalamu yochita masewera olimbitsa thupi imatanthawuza kuchitapo kanthu kwa mphindi 20 mpaka 60 masiku ambiri pa sabata, zomwe zingaphatikizepo masewera olimbitsa thupi, maphunziro a panthawi, maphunziro amphamvu ndi machitidwe olimbitsa thupi.
Wina amene amachita nawo pulogalamu yochita masewera olimbitsa thupi angathe kuchita zonsezi:
- Kuthamanga kwa mphindi 45, masiku atatu pa sabata
- Kuchita nthawi, masiku awiri pa sabata
- Maphunziro olemera, masiku atatu pa sabata
Amene amatsatira pulogalamu yochita masewera olimbitsa thupi amakhala ndi phindu lonse la zochitika zokhudzana ndi zochitika zolimbitsa thupi komanso kuchita masewera olimbitsa thupi; Amaonanso kuwonjezeka kwakukulu kwa thupi lawo. Kuonjezerapo, pali kuchepa kwakukulu kwa matenda aakulu omwe amatsatira omwe amatsatira pulogalamu yochita masewera olimbitsa thupi.
Ndikofunika kuzindikira kuti pulogalamu yochita masewera olimbitsa thupi ingathe kuonjezera ngozi yovulaza ndikuwotchera kuwonjezera pa kupititsa patsogolo. Ndikofunika kuyang'ana ndi dokotala musanayambe pulogalamu ya masewera olimbitsa thupi.
* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri
Kuchokera
Roth, Walton, et al. Zolondola ndi Zabwino: Ma Concepts ndi Ma Labs mu Thupi la Umoyo ndi Umoyo 5 Mkonzi. Boston: McGraw-Hill College, 2002.