Kudana ndikumverera kuti ndiwe wolakwa chifukwa chosiyiratu ntchito? Ndi zophweka kumverera mwanjira imeneyi pamene tigwiritsa ntchito zifukwa zomveka monga kukhala wotopa kwambiri kapena wotanganidwa kwambiri, wanjala kapena wosakhudzidwa . Izo nthawizonse zimawoneka ngati zifukwa zabwino pa nthawiyo, koma nthawi zambiri kulakwitsa kumayamba kukuwuluka mwamsanga mutangopanga chisankho chanu . Mumadzimva kuti ndinu wolakwa chifukwa mukudziwa zifukwa zomwe sizingatheke. Pambuyo pake, pali anthu ochuluka omwe akugwira ntchito pakalipano omwe amayesetsa kugwira ntchito zovuta zomwezo.
Kotero, kodi pali nthawi iliyonse yomwe muyenera kudumpha masewera olimbitsa thupi? Nthawi yomwe mungathe kukhala wopanda mlandu? Mwamtheradi.
1 - Ndiwe wodwala
Kukhala wodwala ndi chifukwa chachikulu chodumpha kuntchito kwanu, makamaka pamene:
- Khala ndi malungo. Kutentha kwa thupi lanu kumakhala kotsika kwambiri ndipo kuchita masewera olimbitsa thupi kumangowonjezera. Komanso, malungo ndi chizindikiro chakuti thupi lanu likulimbana ndi matenda ndipo likusowa mphamvu zanu zonse.
- Khalani ndi chifuwa chakuya, kuthamanga. Kuchita masewero olimbitsa thupi kungapangitse vutoli, makamaka ngati mukuchita cardio kapena ntchito ina yomwe imapangitsa mtima wanu kupuma ndi kupuma.
- Kutaya madzi m'thupi ndi kutopa. Mukudziwa momwe dokotala wanu amakuuzani kuti muzimwa madzi ochuluka mukakhala odwala? Ndi chifukwa chakuti nthawi zambiri mumataya madzi mukamadwala mukakokera, kumatulutsa ndi kutumpha malungo. Kuchita masewera olimbitsa thupi sikudzangomva chisoni mukakhala kuti mwasiya madzi, komanso mudzaba madzi amtengo wapatali kwambiri m'thupi lanu.
- Kawirikawiri mumamva kuti ndinu wosangalala. Nthawi zina mulibe zizindikiro zambiri koma simukumva bwino. Izi zikhoza kukhala chizindikiro kuti mukubwera ndi chinachake ndipo kuthamanga kwambiri kumapangitsa kuti chitetezo cha mthupi chanu chichepetse kwambiri, kukupangitsani kuti mukhale ovuta kwambiri kudwala.
Ngati mphamvu yanu ili yabwino komanso kuti zizindikiro zanu zili pamwamba pa khosi, kuyesayesa pang'ono kapena kumapangitsa kuti mukhale bwino, koma musamavutike ngati mumadumphira. Nthawi zina mumakhala bwino popuma tsiku.
2 - Ndiwe Wovuta Kwambiri, Mukusowa Galasi Kuti Mutuluke M'bedi
Ngati munayamba mwasinthapo mpaka pafupi ndi ziwalo tsiku lotsatira, mumadziwa kumverera. Ngakhale kugwedezeka pa bedi kungayambitse thupi lonse kugwidwa ndipo simukufuna ngakhale kulingalira za zomwe zimachitika mukayesa kudzuka.
Mukhoza kuyembekezera kuti nthawi zina mumayesayesa kenakake kapena mumabwereranso ku zolimbitsa thupi, koma musakhale ovuta kwambiri kuti simungathe kukweza maso a mano, komanso musamadandaule tsiku lililonse .
Ngati ndiwe wopweteka, mwina sindikuyenera kuti ndikulimbikitseni kuti mupumule tsiku lopumula, koma zovuta nthawi zambiri zimakhala zikufunikira kukumbukira kuti nthawi zina mpumulo ndi chinthu chabwino kwambiri chomwe mungachite, makamaka ngati:
- Muli ndi kayendedwe kochepa.
- Minofu yanu imapweteka kwambiri.
- Zimapweteka kusuntha.
Mwinanso mungapeze kuti kupwetekedwaku kumawonjezereka patsiku lachiwiri mutatha kuchita masewera olimbitsa thupi. Ngati izi zitachitika, akatswiri ambiri amalimbikitsa kuti mupumule kapena kuti mupange masewera olimbitsa thupi kwa masiku 1-2. Mukhozanso kuchita machitidwe osaphatikizapo minofu yopweteka ngati mukufunadi kuchita masewera olimbitsa thupi.
3 - Dokotala Wanu Ananena Kotero
Mukawona dokotala wanu, mumuuzeni kuti muli ndi mafunso ena okhudza zomwe mukukumana nazo monga:
- Kodi ndingathebe kugwira ntchito ngati ndikupewa kugwiritsa ntchito malo ovulala kapena kukhalabe wochepa?
- Ndichita chiyani kapena ntchito zomwe ndiyenera kuzipewa?
- Kodi pali zochitika zomwe zingathandize mkhalidwe wanga?
- Kodi ndikufuna kuchita chiyani?
- Kodi mankhwalawa angakuthandizeni?
Akasitomala anga nthawi zambiri amatenga makope a ntchito zathu kuti adokotala akhoze kupita pa iwo ndikupereka bwino. Ndipo ngati dokotala wanu akunena kuti palibe zochita masewera olimbitsa thupi, ziribe kanthu kuti mukufunsani mafunso angapo, mwina pali chifukwa chabwino kwambiri chotsatira uphunguwo.
4 - Ndiwe Wopatsa
Kodi mungatumphuke poizoni mukatha kumwa usiku? Tsoka ilo, izo zikanakhala ayi. Thupi lanu liri ndi dongosolo lapamwamba kwambiri lochotseratu poizoni ndipo limaphatikizapo chiwindi chanu kuchotsa poizoni ndikuchotseratu kuwonongeka.
Kutupa sikuchotsa chirichonse. Ndipotu, mfundo yotuluka thukuta ndiyokuziziritsa, osati kukuthandizani kuchotsa nkhonya yanu. Vuto ndi wamangozi ndikuti:
- Wokwanira madzi: Ngati mumamwa kwambiri usiku watha, electrolytes anu amachoka, ndikusiya inu. Kuchita masewera olimbitsa thupi kungakufooketseni kwambiri, zomwe zingakupangitseni kumva kumva zowawa kwambiri.
- Zokhumudwitsa: Kuchita masewera olimbitsa thupi ndizochita zovuta, kukusiyani kuti mukhale ovuta kuvulala kapena kukhala ndi manyazi ochita masewera olimbitsa thupi . Musalole kuti izi zikhale inu.
- Odwala: Zomwe zimapangitsa kuti thupi lanu lisamveke lingathe kufooketsanso, kusanza, ndi kutsekula m'mimba, zomwe zingakuchititseni kukupangitsani kwambiri.
Kuti mukhale ndi hydrated nthawi ya masewera olimbitsa thupi , muyenera kuyamba pa phazi lamanja, kutanthauza pafupifupi 2 magalasi akuluakulu a madzi maola angapo musanayambe kuchita masewera olimbitsa thupi ndiyeno masentimita 8 kapena 10 musanayambe kuchita masewera olimbitsa thupi komanso nthawi zonse. Mwinamwake mukusowa zoposa izo ngati inu mwamangiriza kwenikweni.
5 - Mukugona Ndalama
Ngati muli ndi vuto la kugona tulo, mwinamwake mwagwiritsa ntchito masewera olimbitsa thupi, pamodzi ndi mankhwala ambiri a caffeine , kuti mupititse patsogolo mphamvu yanu. Ziri bwino nthawi ndi nthawi koma, ngati mukukhala ndi nthawi yambiri yopuma, kugwiritsidwa ntchito kumangokhala kothandizira kanthawi kochepa.
Mukakhala osagonjetsedwa, mumakhala:
- Kulephera kugwira ntchito: Kusagona mokwanira kungakhale ndi zotsatira zomvetsa chisoni pa ntchito yanu. Maganizo anu amachedwetsa, mofanana ndi momwe mumachitira nthawi yomwe mumataya pansi iPod yanu pamtanda wodutsa pamtunda, mutha kuigwira musanayambe kuyendayenda ndi kugwa imachepa kwambiri.
- Kuvuta kuika maganizo: Ngakhale kuchita masewera olimbitsa thupi kumafuna mbali yaing'ono yakuganizira kuti ikulepheretseni kudzivulaza nokha. Ngati muli m'tulo, zimakhala zovuta kuti muzimvetsera, ndikuzisiya kuti muvulaze ndipo nthawi zambiri mukuchita zinthu zopusa.
- Zowawitsa, zopweteka, ndi kutopa: Ngati simugona mokwanira, zimatha kupweteka thupi lanu. Kuchita masewera olimbitsa thupi sikungakupangitseni kumva bwino.
Nthawi zina, mumasowa tulo tomwe mukufunikira masewera olimbitsa thupi.
Zotsatira:
Nielsen, H. Kuchita Zochita ndi Kutetezeka kwa Mthupi .
Cheung K, Hume P, Maxwell L. Kuchedwa Kwambiri Kwambiri Minofu. Masewera a Masewera. 2003; 33 (2): 145-164.