Chikhalidwe chopatsa thanzi komanso maphunziro okhazikika, kumezanitsidwa ndi unyamata wamakono, ndiye maziko olimbikitsa ndikulimbikitsa thanzi. Zowona, ena mwaluso azolowera kwambiri, kuyambiranso masiku onse. Timanena momwe tingakhululukireni kuti mumaphunzitsa kwambiri.
Kupweteka kwa minofu
Minyewa ya minofu imayenera kukhala ndi nthawi yobwezeretsa m'masiku opuma. Pakuphunzitsidwa, adapanga michere, yomwe imadzaza bwino ndi ulusi watsopano - kotero minofu imamera. Ngati simungathe kupuma, ndiye kuti mumayika zopweteka nthawi zonse. Ndikofunikira kutenga pakati pa maphunziro olimba - kwa atsikana okwanira masiku 1-2.
Ofunda ofunda
Dongosolo la ntchito yolimba liyenera. Phunziro lililonse liyenera kumangidwa motere: ofunda pa Cardioten ). Kutentha kumafunikira pakuwonjezeka pang'onopang'ono mu kukoka ndi kutentha kwa minofu ya miyendo ndi khungwa. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wokonza mayendedwe osagwiritsidwa ntchito, mwachitsanzo, mabulashi a dzanja, oyimilira, omwe othamanga amapezeka nthawi zambiri amavulala. Pamapeto pa kulimbitsa thupi, ndikofunikira kupanga chilonda kuti muchepetse kugunda, kenako ndikutambasulira minofu.
Onetsetsani kuti mumaliza
Chithunzi: pixabay.com.
Palibe chikhumbo chochita
Changu chophunzitsidwa nthawi zambiri chimachitika poyambira pomwe mudangogula zolembetsa komanso mawonekedwe a masewera atsopano. Sizikudabwitsa kuti ndi mitundu yosiyanasiyana ya katundu wambiri, mumatopa msanga ndikuyamba kufooka m'makalasi. Lingaliro limodzi lokhudza masewera lidzakupangitsani kukwiya komanso molakwika, pomwe zonse ziyenera kukhala motsutsana. Musayesere kulungamitsa mtengo walembetsa, kudziyesa nokha ndi zolimbitsa thupi. Ndikofunikira kuti mulowe pang'onopang'ono mode, kuyambira ndi ma didio ndi masikelo ang'onoang'ono.
Kutopa
Mukamaphunzitsa mwamphamvu, ngakhale mukumva, zimangovulaza thupi. Mukadakhala ndi tsiku lovuta kuntchito ndipo ndikufuna kupumula, musadzipangitse kuti mupite ku phunziroli. Patsani thupi mwayi wobwezeretsa mphamvu - sitirope, chifukwa simuyenera kukhala ndi misempha yanu pamphamvu. Ndikwabwino kugona m'mawa kwambiri kuti m'mawa wotsatira azimva bwino.
Osapita patsogolo
Poyamba, masewerawa amadziwika ndi thupi monga chopsinjika, ndiye kuti mumachepetsa thupi mwachangu. Pambuyo pake, thupi limasinthidwa pansi, ndikupanga chizolowezi kuchokera kwa iwo - pakapita nthawi iyi ikuyenda pang'onopang'ono. Sinthani pulogalamu yaurkout kamodzi miyezi ingapo, inanso kuchita masewera olimbitsa thupi ndikusintha masiku a mphamvu ndi ma diar Cardio m'malo ena. Komanso yesani kusintha chiwerengero cha njira ndi kubwereza, gwiritsani ntchito bango yokha ndi ma dumbbell, komanso zida zolimbitsa thupi: kulimba: chingwe, nsanja, nsanja. Kenako thupi likhala lovuta kwambiri kusintha mode, osadziwa choti akufuna kuchokera kwa inu nthawi ina. Njira zoterezi, mwa njira, gwiritsani ntchito makochi othamanga.
muyenera kusintha pulogalamu yophunzitsira miyezi iwiri iliyonse
Chithunzi: pixabay.com.
Kuzindikira ndende
Ubongo womwe umaphunzitsidwa umagwira ntchito mopitirira pake: Makina amangoyang'ana payekha pakusamala thupi ndi chidwi, malingaliro abwino, kukumbukira. Ndi makalasi pafupipafupi, ubongo, monga minofu, amatopa msanga. Zotsatira zake, imachepetsa liwiro la ntchito, popereka "zolephera" - mutha kuona kufalikira kwakanthawi, kukhazikika kwa mayendedwe osauka, kukumbukira kwakanthawi kochepa komanso zizindikiro zina zomwe zikuwonetsa zosokoneza.