Momwe mungaphunzirire kukhala pa twine - maphunziro a kanema ndi masewera olimbitsa thupi

Anthu amasilira kusinthasintha kwa ochita masewera olimbitsa thupi komanso othamanga. Wina amakhala ndi lingaliro loti othamangawa alibe mafupa ndi mafupa, chifukwa amangokhalira kugawanika ndikupanga zodabwitsa zina. Pambuyo pazomwe adawona, ali ndi chidwi ndi momwe angaphunzire kukhala pansi pa tini kunyumba.

Thupi la wothamanga limapangidwa mofanana ndi la munthu wamba. Kupyolera mu maphunziro, adakwanitsa kutambasula bwino, ndipo kutambasula bwino ndikobwino kwa aliyense. Mukapita kumalo ochita masewera olimbitsa thupi kapena kukachita nawo masewera olimbitsa thupi, mwina mwakhala mukukumana ndi minofu. Kutambasula kolondola kumathandiza kupewa mavuto amtunduwu. Mutha kuchita masewera olimbitsa thupi ndikuwongolera twine kunyumba ngati mungakhazikitse cholinga ndikuphunzitsani kusinthasintha.

Mukufuna kutambasula bwino? Funso losangalatsa. Kwa munthu yemwe amakhala moyo wongokhala, kutentha kumakwanira, komwe kumakhudza ma bend ndi kutambalala. Anthu omwe amachita masewera olimbitsa thupi, masewera andewu, kusambira, yoga kapena kuvina sangachite popanda kusinthasintha komanso kutambasula, ndipo twine ndiye chisonyezero cha kulimba kwa minyewa ndi minofu.

Mapasawa ndi othandiza ngakhale kwa anthu omwe siabwenzi ndi masewera akatswiri. Ndizosangalatsa kumva kusinthasintha kwa thupi. Ngati mungayesetse kuti muzitha kuyendetsa thukuta, ndiye kuti mwaganiza zothetsa ulesi ndikuwonetsa kwa ena kuti palibe chosatheka. Ndikuthandizani ndi maupangiri othandiza.

Zambiri zothandiza

Pamodzi ndi kuthekera kokhala pampeni, kutambasula kumathandizira kuthana ndi ululu pambuyo poyeserera, kumachepetsa chiopsezo chovulala ndikufulumizitsa kuchira kwa minofu ya minofu. Kutambasula kumathandizira onse omwe angakhale mayi komanso munthu yemwe akufuna kusangalatsa.

Kusinthasintha kwa thupi kumatalikitsa unyamata, chifukwa kumakhudza kusinthika komanso njira zamagetsi. Koma kuthekera kokulira twine ndi mchitidwe wake.

• Pansi... Pali lingaliro kuti ndikosavuta kuti thupi la mkazi lizolowere kupsinjika, chifukwa thupi la mayi limasinthasintha. Zilonda zamwamuna, omenyera masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi omwe agawanika amatsimikizira kuti kuphunzira, osati jenda, ndichinsinsi chakuchita bwino.
• Zaka... Achinyamata, ndikosavuta kudziwa twine. Mwana wamng'ono, chifukwa cha zimfundo zosunthika ndi mitsempha yotambasula, amatha kuphunzira kukhala patsiku limodzi. Izi sizitanthauza kuti bambo wazaka makumi atatu sangathane ndi ntchitoyi.
• Zambiri zachilengedwe... Anthu ali ndi matupi osiyanasiyana, ndipo mtundu uliwonse umayenda mosiyanasiyana. Izi zonse zimadalira magawo a minofu ndi mawonekedwe a mafupa, kutalika kwa mitsempha, kupezeka kwa elastin ndi collagen m'matumba ofewa. Ngakhale ana amasinthasintha mosiyanasiyana.
• Kuchita masewera olimbitsa thupi... Zimakhala zovuta kuti munthu adziwe twine kuyambira pachiyambi kuti akwaniritse cholinga kuposa othamanga omwe ali ndi luso lotambasula. Kuphatikiza apo, minofu ndi mitsempha imatha msanga kutanuka kwake. Ngakhale kuyimitsa pang'ono pakumaphunzitsa kumachedwetsa kuchita bwino.
• Kumwa ndikudya... Ndi chakudya chamagulu, minofu imalandira zomanga thupi, zomwe zimapereka kusinthasintha ndikuchira. Sichikulolani kunenepa, zomwe zimasokoneza kukula kwa twine. Madzi ndiofunika kwambiri. Munthu, yemwe m'thupi mwake mulibe chinyezi chokwanira, sangathe kudziwa twine.

Kutha kugawanika, komanso kuthamanga kwa njirayi, zimadalira kukhazikika kwa maphunziro ndi kulanga. Kuti mukwaniritse zotsatirazi, tikulimbikitsidwa kuti muzichita kwa theka la ola tsiku lililonse. Poterepa, asanaphunzitsidwe, thupi liyenera kulandira mphamvu.

Maphunziro a tsatane-tsatane

Mutha kuphunzira kukhala pa twine ngakhale osachita masewera olimbitsa thupi, osamala kutambasula. Ndibwino kuti muzichita m'mawa. M'mawa, thupi limayankha bwino kuphunzitsidwa. Zotsatira zake, zimangofunika khama pang'ono kuti mukwaniritse cholingacho.

Zochita zolimbitsa thupi

Ngati mungasankhe kutambasula bwino, cholinga chimenecho ndi chovomerezeka. Zimabweretsa kunyada, ndipo mapasawo amakhala ndi mabhonasi osangalatsa, kuphatikiza kulumikizana bwino kwa mayendedwe, makoma olimba mwamphamvu ndi kamvekedwe ka minofu.

Kuti izi zitheke, muyenera kugwira ntchito mwakhama, pang'ono ndi pang'ono kuphunzitsanso timba. Izi zitha kuchitika motsogozedwa ndi wophunzitsa kapena pawekha. Mulimonsemo, muyenera kuchita zolimbitsa thupi zoyambira.

1. Yambani kulimbitsa thupi kwanu ndi kutentha... Minofu yosatenthetsedwa siyotambasula bwino. Zotsatira zake, kusweka kwa mitsempha kumachitika panthawi yophunzira. Mutavulala, muyenera kuiwala za twine mpaka mitsempha ikabwezeretsedwe. Ndikulangiza kuti poyamba ndiphunzitsidwe ndi mlangizi, ndipo pakatha magawo angapo ndimapita kukaphunzira palokha.
2. Miyendo yolimba kwambiri, yosinthasintha, thupi ndi mutu... Kutentha koyamba kwa mphindi khumi. Kenako sinthani zochitika zolimbitsa thupi komanso zolimba. Ndikulangiza oyamba kumene kuyamba ndi zolimbitsa thupi zomwe zimapangitsa kuti asamapanikizike kwambiri ndi minyewa komanso malo olumikizirana mafupa.
3. Kupweteka kwakuthwa ndicho chizindikiro choyamba chovulala... Izi zikachitika, siyani kulimbitsa thupi kuti musangalale, ndikupaka ayezi kapena chinthu chozizira mpaka kupweteka. Kupatula kwake ndikumva kukoka komwe kumatsagana ndi kuyesayesa kukhala pampanda. Zimasonyeza kuti minofu ikugwira ntchito, kutambasula ndikukhala yotanuka.
4. Chitani nambala 1... Khalani pansi ndi miyendo patsogolo panu. Yang'anani pansi ndi zidendene, ndikuloza zala zanu. Fikitsani mapazi anu ndi manja anu, kukulunga zala zanu ndikukokera kwa inu. Ndiye yesani kugona pa maondo anu ndi mimba ndi chifuwa, osapindika miyendo. Njira zitatu kwa theka la mphindi ndizokwanira.
5. Chitani nambala 2... Khalani pansi ndikutambasula miyendo yanu. Bwerani ku miyendo yonse mosinthana. Mukamapanga maphunziro, kokerani chala chanu chakumapazi osagwada. Chitani ma reps atatu mwendo uliwonse, ndipo pakati pama seti, tambani mpaka pakati, kuyesera kutsika momwe mungathere.
6. Chitani nambala 3... Imani chilili ndi mapazi anu pafupi wina ndi mnzake momwe mungathere. Popanda kukhotetsa miyendo yanu, pindani thupi lanu ndikufikira pansi ndi manja anu. Poyamba gwirani pansi ndi zala zanu, kenako onjezerani malingaliro. Poyamba, zimakhala zovuta kukhala ndi miyendo yowongoka. Ndikulangiza kukumbatira maondo anu, zomwe zimawonjezera kusinthasintha komanso kamvekedwe kanyama.
7. Chitani nambala 4... Kuyimirira bondo limodzi, yongolani mwendo wina patsogolo panu. Bwerani ku mwendo wowongoka ndikufikira ndi manja anu pansi. Kenako pang'onopang'ono muchepetse, mukuyenda masika. Izi zithandizira kukulitsa katundu pang'onopang'ono ndikuwongolera kutengeka. Pakatha mphindi zochepa, bwerezani njira yomwe mwendo winawo unayendera.
8. Chitani nambala 5... Zochitazo zikufanana ndi mtundu wam'mbuyomu, ingoyikani mwendo wanu wothandizira pa chala chanu ndikuwongola. Izi sizigwira ntchito koyambirira, chifukwa chake yesetsani kuwongola mwendo wanu wakumbuyo momwe mungathere. Manja anu ali pansi, pang'onopang'ono muchepetse m'chiuno. Popita nthawi, mumvetse bwino utali wa kotenga nthawi.

Kupatukana kwa mtanda ndichinyengo chovuta kwambiri chomwe chimafunikira kuyesetsa. Yambani kuchidziwa bwino mutatalikirana bwino.

Mukamachita masewerawa, muzigawa katundu wanu mofanana, pumani mwamphamvu komanso mosachedwa. Kukhala pampatuko ndikosavuta ngati kutambasula kumayang'ana magulu onse am'mimba.

Maphunziro a kanema

Kuthamanga msanga kwa twine kumadalira magawo omwe atchulidwa. Talingalirani, ngakhale atsikana omwe akhala akuchita nawo masewera kuyambira ali mwana, koma sanakumanepo ndi kutambasula, sangathe kukhala msana. Musayembekezere kuti mutha kugawanika sabata limodzi kapena mwezi. Konzekerani kuchita mwatsatanetsatane, mosasunthika. Zotsatira zake, pakatha miyezi isanu ndi umodzi, kutambasula kudzakhala koyenera.

Masitepe 8 a twine wangwiro

Twine ndi chisonyezo chosinthasintha. Amagwiritsidwa ntchito pochita masewera olimbitsa thupi, masewera andewu komanso kuvina. Anthu ena amatha kutambasula mosavuta, pomwe ena amavutika. Pafupifupi aliyense amatha kudziwa tsenga.

Kuti muphunzire, muyenera zida zoyenera - zovala zopepuka zopangidwa ndi zinthu zachilengedwe, malo ochitira zolimbitsa thupi, kalipeti, chipiriro ndi kutsimikiza mtima.

• Gawo 1... Gawo loyamba ndikutenthetsa minofu yanu ndikudumpha, kupendekeka, kugwada komanso kuyenda. Nthawi yochepetsera yotentha ndi mphindi 10. Munthawi imeneyi, konzekerani thupi lanu kuti muzichita masewera olimbitsa thupi.
• Gawo 2... Khalani pamphasa ndikutambasula miyendo yanu, yongolani msana wanu, ndikufikira zala zanu ndi manja anu. Kufikira zala zanu, gwirani kwa theka la mphindi ndikupuma kwambiri. Bwerezani nthawi khumi ndi zisanu. Onetsetsani kuti muyang'ane msana wanu osagona.
• Gawo 3... Khalani ndi mwendo wanu wakumanzere moyang'ana kutsogolo ndi mwendo wanu wamanja pamakona oyenera. Kuyika malo sikophweka, choncho thandizani miyendo yanu ndi manja anu poyamba. Patapita mphindi zochepa, sinthanitsani miyendo yanu. Nthawi zonse khalani olunjika kumbuyo ndi ngodya yolondola.
• Gawo 4... Pamalo oyimilira, kwezani miyendo yanu mbali yakuthupi ndi kuyifalitsa mbali, imani kaye kwa mphindi. Mukalumikiza miyendo, itsitseni pansi ndikupumula. Mukamaliza masewera olimbitsa thupi, bwerezani zochitikazo maulendo khumi. M'tsogolomu, onjezani kubwereza, kusinthasintha ndi kupumula.
• Gawo 5... Imani chilili ndikuimitsa miyendo yanu momwe mungathere, ndikubwezeretsanso msana wanu. Poyamba, kusinthasintha makumi awiri ndikwanira. Pambuyo pake, mutakweza mwendo wanu, tsekani kumapeto kwa theka la mphindi. Kenaka, tengani miyendo yanu kumbali ndi kuchedwa.
• Gawo 6... Chitani masewerowa mutaimirira. Choyamba, pangani chingwe chofulumira ndi mwendo umodzi ndipo, mutapanga ngodya yolondola, yesani kosunthika kangapo. Kenako sintha mwendo. Ndikupangira kuchita masewerawa kwa mphindi zisanu.
• Gawo 7... Mukaimirira, kwezani mwendo umodzi, weramirani pa bondo ndikudina pachifuwa. Tenga mwendo wako pambali ndi kukonza. Ndiye mothandizidwa ndi dzanja lanu, tengani mwendo wanu kumbali, momwe mungathere. Bwerezani zochitikazo mutasintha miyendo.
• Gawo 8... Mukayima, ponyani mwendo wanu kumbuyo kwa mpando, pazenera kapena patebulo la kukhitchini. Kenako, pindani mwendo wanu mosamala, sungani thupi lanu kuti likuthandizireni mwendowo. Sinthani mwendo wanu mutabweranso khumi ndi asanu.

Mukamachita masewera olimbitsa thupi, osatambasula minofu mpaka mabwalo okongola atawonekera pamaso panu. Dzimverereni pang'ono, apo ayi mutha kuvulaza minofu ndi malo, zomwe sizingalole kuti loto lanu likwaniritsidwe.

Malangizo a Kanema

Ndikulangiza kuchita zolimbikira mwakhama komanso mosalekeza, apo ayi simukwaniritsa cholinga. Tambasulani minofu yanu bwino komanso pang'onopang'ono osagwedezeka. Phunzitsani minofu yotakasuka, apo ayi mphamvu imawonongeka.

Kwa masiku angapo ataphunzitsidwa, thupi limapweteka. Izi sizitanthauza kuti muyenera kusiya maloto anu. Kusamba kwa nthunzi kapena kusamba kotentha kumatha kuthandizira kuthetsa kupweteka kwa minofu, ndikumvera nyimbo mukamachita masewera olimbitsa thupi.

Ngati mumalimbana ndi ulesi ndikuchita masewera olimbitsa thupi tsiku lililonse, pakatha masiku ochepa kupweteka kumatha, momwe mungakhalire zimawongoka, ndipo mayendedwe anu azikhala opepuka.

Pomaliza, tiyeni tikambirane za msinkhu womwe mungaphunzire kukhala pa tumphuka. Ngati mukuganiza kuti anthu otambasula bwino akhala akuchita kuyambira ali mwana, mukulakwitsa. Kuyeserera kumawonetsa kuti ndizotheka kudziwa chinyengo chilichonse. Izi zidalira pa njira yophunzirira.

Ndikosavuta kuti tidziwe twine tili ndi zaka khumi ndi ziwiri kuposa zaka 50, koma sizitanthauza kuti munthu wazaka 50 sangaphunzire. Ndikokwanira kuwonetsa khama.

Agogo osangalatsa amakhala mnyumba mwanga, omwe adaganiza zokachita masewera ali ndi zaka 64. M'mawa uliwonse ankachita masewera olimbitsa thupi, ndipo twine imakhala korona wopambana. Zinatenga nthawi yambiri, koma adakwaniritsa cholinga chake ndikukhala ndi thanzi labwino. Gwirizanani, chitsanzo chabwino kutsatira. Zabwino zonse!

Onerani kanemayo: Bergensiana - Johan Halvorsen (Mulole 2024).