Zochita zozungulira, zomwe zimatchedwanso "kulumphira maphunziro," zimapitiriza kuyenda mofulumira zomwe zimathandiza kupanga mphamvu, mphamvu, ndi liwiro. Mndandanda wa masewero olimbitsa thupi omwe akutsatiridwa amapangidwa kuti athandizire kulimbitsa minofu yomwe imateteza bondo, kuchepetsa chiopsezo chovulaza mtolo womwe umakhala wovulazidwa kwambiri-ACL).
Pochita masewerawa mosamala, njirayi ndiyiyi-makamaka momwe mumagwirira: Modzichepetsa mverani kulemera kwanu pa mipira ya mapazi anu choyamba, kenako pang'onopang'ono mubwerere ku chidendene pamene mukugwada ndi chiuno chanu.
Zokhudza zipangizo, chinthu chokha chomwe mungafunikire ndi cone yokwanira masentimita asanu (kapena chinthu china chofanana ndi kukula). Mukhoza kugula cones pa Intaneti kapena m'masitolo masitolo. Chitani kawiri kawiri kachitidwe chilichonse. Muyenera kukwanitsa chizoloŵezi chonse pang'onopang'ono pansi pa ola limodzi. Ndipo ngati mukumva kupweteka panthawi iliyonse, imani nthawi yomweyo.
Mapulogalamu Otsatira Pambuyo pa Chingwe
Cholinga: Kuwonjezera mphamvu / nyonga kutsindika kulamulira kwa mpweya
- Imani kumanja kwa kondomu ya masentimita 6
- Koperani kumbali ndi kumanzere pa kondomu
- Mutangomaliza kuchotsa kondomu ndipo mapazi onse awiri agwira pansi, yesani kumbali ndi kumanja
- Bweretsani maulendo 20 opitirira
Kupitiliza / Kutsogolo Kumbuyo Kupitirira Chingwe
Cholinga: Kuwonjezera mphamvu / nyonga kutsindika kulamulira kwa mpweya
- Limbikitsani khunyu, movutikira mutsikira pa mipira ya mapazi anu ndikugwada pa bondo
- Mwamsanga pamene miyendo yonse ikugwera kutsogolo kwa kondomu, gwedezani kumbuyo, yang'anirani kuti musagwedeze bondo lanu kumbuyo kuti muwongole-m'mawu ena, khalani bondo pang'ono mu bondo lanu
- Bwerezani mobwerezabwereza kuti mupitirize kubwereza 20.
Lamu Lomodzi Limaponyera Pamodzi pa Chinthu Chokha
Cholinga: Kuwonjezera mphamvu / nyonga kutsindika kulamulira kwa mpweya
- Koperani kondomu ndi phazi lanu lakumanja
- Mukangofika, pitani cham'mbuyo pang'onopang'ono, musamangidwe pang'ono
- Pitirizani kudumphira kumbuyo ndi kutsogolo kwa kondomu pogwiritsa ntchito mwendo wanu wakumanja kuti mutenge kachiwiri
- Bwerezani ndi mwendo wakumanzere
Kutuluka Kwambiri Ndi Mutu
Cholinga: Kuwonjezera kutalika kwa jumpha lakuwongolera
- Imani ndi manja anu kumbali yanu
- Bwerani mawondo anu mopepuka ndipo muthamangitse ndi mapazi anu kuti mutumphuke molunjika
- Landani pa mipira ya mapazi onse, kuwerama maondo anu pang'ono, kenaka mubwerere pa chidendene chanu kuti phazi lanu likhale lolemera thupi lanu
- Bwerezaninso maulendo 20
Masizi Akumana
Cholinga: Kuwonjezera mphamvu ndi mphamvu ya kulumpha
- Kuchokera pa malo oimirira, pita kumalo osanja lamanja, pokhala osamala kuti ugwiritse bondo lako kumbuyo ndi mchiuno mwanu, musalole kuti bondo lanu lidutse pamtunda wanu.
- Kuchokera kumtunda, pita ndi phazi lako lamanja ndikuyendetsa phazi lako lamanzere kupita kumalo kumene dzanja lako lamanzere likuyang'ana ndipo mwendo wako wakumanja wabwerera
- Pitirizani kupuma, kutsinthana miyendo, kubwereza 20
Chitsime:
PEP Program, Santa Monica Sports Medicine Research Foundation, pa April 3, 2016.