Masiku ena, zimakhala zosavuta kutuluka ndi kuthamanga, koma nthawi zina mungafunikire zolimbikitsa zina. Nazi zifukwa zabwino kwambiri zopitilira nsapatozo.
Mungayambe Kugona Kwanu
Othaŵa amapeza kuti akamathamanga kwambiri, matupi awo amafunitsitsa kugona kuyambira pamene akudzikonzekera pamene mukupuma. Kafukufuku amatsimikizira kuti kuchita masewera olimbitsa thupi kungakuthandizeni kugona bwino.
Ochita kafukufuku ku Sunivesite ya Stanford University of Medicine anafunsa anthu okalamba omwe akudwala matenda ogona kuti azichita masabata makumi awiri kapena atatu tsiku lililonse masana. Anapeza nthawi yawo yofunika kuti agone inachepetsedwa ndi theka, ndipo nthawi yogona inakula pafupifupi pafupifupi ola limodzi.
Mungathe Kuchita Kulikonse Ponseponse
Simusowa kuti mupite kwinakwake kuthamanga - ingochoka pakhomo lanu lakumaso ndikupita kuthamanga. Ngati mukuyenda, nsapato zanu ndi zovala sizimatenga malo ambiri. Ndipo kuthamanga ndi njira yosangalatsa, yosangalatsa yofufuza malo atsopano.
Kuthamanga Kukupulumutsani
Maganizo a kuthamanga ndi aakulu. Kuthamanga kumakupatsani mpumulo ku zovuta ndi zovuta za moyo wa tsiku ndi tsiku. Kuthamanga kungakuthandizeni kuchotsa malingaliro anu, kuthetsa mavuto popanda kukhumudwa kwambiri, ndi kuyika zinthu moyenera. Chomwe chimamverera ngati vuto losawonongeka mwinamwake sichikuwoneka ngati ntchito yaikulu mutatha kuthamanga.
Ma Mediti a Masewera ndi T-Shirts Ali Ozizira
Mitundu yambiri yothamanga ikupatsani chinachake - kaya ndi ndemanga, shati, kapena zonse ziwiri - kungomaliza. Simungayambe kuvala nthawi zonse, koma izi zidzakhala pomwe mukufunikira kukumbutseni kokhazikika.
Mungapeze Misala Yopanda Mlandu
Othamanga amakonda kukhala ndi minofu yolimba, ndipo kusasita nthawi zonse kungakuthandizeni kuti mukhale omasuka ndipo musakhale ovulazidwa.
Dziperekeni nokha kwa katswiri wodziwetsa misala miyezi ingapo kuti muthandize kuchotsa zina mwazomwezo.
Mutha Kulimbana Ndi Inu
Simukusowa kudandaula za momwe mukufanizira ndi ena othamanga. Pokhala othamanga, ndi zosavuta kuti muwonetsere kupita patsogolo kwanu. Ngati muli munthu wokonda mpikisano, mukhoza kuyesa kusintha nthawi zanu pamtunda wosiyana.
Mukhoza Kusangalala ndi Zapamwamba
Kuthamanga ndi chifukwa chomveka chopita panja, kupuma mu mpweya watsopano, ndikukumana ndi kukongola kwa chirengedwe. Kaya mumakonda kuthamanga m'nkhalango, pamphepete mwa nyanja , kapena kumapiri, zonsezi zimakhala ngati mwamtendere kuti mutenge masewera olimbitsa thupi.
Kuthamanga N'kofunika
Mosiyana ndi masewera ena omwe amafuna zipangizo zamtengo wapatali ndi ulendo wochuluka, kuthamanga kumafuna zipangizo zochepa, ndipo mukhoza kuchita pafupifupi kulikonse. Simukusowa ngakhale kujambula kovomerezeka. Zonse zomwe mukufunikira ndi nsapato zabwino , ndipo mutha kutuluka pakhomo lanu kuti muthamange. Gwiritsani ntchito malangizo opulumutsa ndalama kwa othamanga kuti mudziwe momwe mungachitire zochepa.
Mungathe Kusiyanitsa
Kuthamanga kungathenso kugwiritsidwa ntchito ngati njira yothandizira anthu onse. Mitundu yambiri imapindulitsa chithandizo, ndipo zina zopereka zachifundo zimapereka maphunziro opikisana ndi mpikisano kuti apereke ndalama. Kuthamanga kwa chinachake chomwe chiri chachikulu kuposa iwe ndi njira yabwino yosungira cholimbikitsira kusunga maphunziro ndipo ukhoza kupanga mafuko anu mogwira mtima kwambiri ndi kukwaniritsa.
Pezani chithandizo chomwe mukufuna kuchigwiritsira ntchito ndikuchigwiritsa ntchito fundraising tips for othandiza othamanga .
Kuthamanga Kumakuthandizani Kumadzikondera nokha
Othawa nthawi zonse amafotokoza kuwonjezeka kwa chidaliro chawo ndi kudzidalira kwawo ndipo kudzipindulitsa kotheka pakugwira ntchito kukuwonjezeka ngati mupanga cholinga chenicheni, monga kukwanitsa 5K kapena marathon, ndikukwaniritsa. Mosakayikitsa, mapinduwa adzasokonekera kumadera ena, monga umoyo wanu komanso umoyo wanu.
Mudzawonjezera Zowonjezera Zambiri ndi Chilango pa Moyo Wanu
Pamene mukukulitsa chizoloŵezi choyendetsa, kuthamanga kwanu kudzakhala zofunikira mu sabata yanu. Mukonzekera zinthu zina kuzungulira iwo, ndipo masiku anu adzakhala ndi mawonekedwe ambiri.
Mudzakhalanso odzudzulidwa, makamaka ngati mutasankha kuphunzitsa mpikisanowu ndikutsatira ndondomeko ya maphunziro.
Mungathe Kuthamanga Wokha Kapena Ena
Mosiyana ndi masewera ena omwe ali ovuta kuwisewera nokha, kuthamanga kungakhale ntchito yeniyeni yeniyeni. Koma ngati muli ndi maganizo ocheza nawo, nthawi zonse muthamanga ndi mnzanu, mutenge nawo gulu , kapena mutenge nawo mpikisano.
Kodi mukudziwa kale zifukwa izi? Ndi zingati mwazizindikirozi zomwe mukuzikonda pothamanga zomwe mumachita?
Chitsime:
Zochita za aerobic zimalimbikitsa kugona ndi khalidwe labwino kwa okalamba achikulire ndi kusowa tulo "Reid, Kathryn J., Ph.D., et. Al., Sleep Medicine 2010 Oct; 11 (9): 934-940.