Momwe mungagwiritsire ntchito masewera olimbitsa thupi akunja

Zamkati

• Ubwino wa masewera olimbitsa thupi akunja
• Kusamalira malo ochitira masewera olimbitsa thupi akunja

Kuti mugwiritse ntchito masewera olimbitsa thupi akunja, zinthu zina ziyenera kuganiziridwa, monga:

• Chitani minofu musanayambe zida;
• Chitani mayendedwe pang'onopang'ono komanso pang'onopang'ono;
• Pangani ma seti atatu obwereza 15 pachida chilichonse kapena tsatirani malangizo osindikizidwa pa iliyonse ya izo;
• Khalani ndi mawonekedwe abwino pakuchita zonse;
• Valani zovala zoyenera ndi nsapato;
• Osagwiritsa ntchito zida zonse tsiku lomwelo, kuzigawa m'masiku osiyanasiyana kutengera kupezeka kwa masewera olimbitsa thupi;
• Musamachite masewera olimbitsa thupi ngati mukumva kuwawa, chizungulire, ngati mukutentha thupi kapena ngati simukumva bwino;
• Chitani masewerawa m'mawa kapena madzulo kuti muthawe dzuwa.

Kukhalapo kwa mphunzitsi ndikofunikira masiku oyamba kuti apereke malangizo ofunikira momwe angagwiritsire ntchito zida ndi kubwereza kangati komwe kuyenera kuchitidwa nthawi iliyonse yochita masewera olimbitsa thupi. Kusankha kuchita masewera olimbitsa thupi popanda kuwunika moyenera kumatha kubweretsa kukula kwa mafupa, monga kuphwanya mitsempha, kutambasula ndi tendonitis zomwe zingapewe kugwiritsa ntchito bwino zida.

Ubwino wa masewera olimbitsa thupi akunja

Ubwino wochita masewera olimbitsa thupi akunja ndi:

• Kuwomboledwa kwa machitidwe;
• Kulimbikitsa thanzi;
• Kukonza mgwirizano ndi kulumikizana;
• Limbikitsani minofu ndi mafupa;
• Kuchepetsa chiopsezo cha matenda amtima ndi mitima;
• Kuchepetsa cholesterol ndi kuthamanga kwa magazi;
• Kuchepetsa chiopsezo cha matenda ashuga;
• Kuchepetsa nkhawa, kukhumudwa komanso kuda nkhawa komanso
• Kupititsa patsogolo kulumikizana kwa magalimoto ndi mawonekedwe athupi.

Kusamalira malo ochitira masewera olimbitsa thupi akunja

Mukamachita masewera olimbitsa thupi akunja, muyenera kusamala, monga:

• Ingoyambitsani zolimbitsa thupi mutalandira malangizo kuchokera kwa aphunzitsi;
• Valani chipewa ndi zoteteza ku dzuwa;
• Imwani madzi ambiri kapena zakumwa zopangira isotonic zopangidwa ndi Gatorade, munthawi yapakati pa masewera olimbitsa thupi kuti muwonetsetse kuti pali madzi. Onani momwe mungakonzere zakumwa zabwino zopatsa mphamvu ndi uchi ndi mandimu kuti muzimwa panthawi yolimbitsa thupi mu kanemayu:

Malo ochitira masewera olimbitsa thupi amapezeka m'malo osiyanasiyana m'mizinda ndipo mzinda uyenera kukhala ndiudindo woyika wophunzitsa thupi kwa maola osachepera atatu patsiku. Zinamangidwa makamaka kwa okalamba, koma aliyense wazaka zopitilira 16 amatha kugwiritsa ntchito. Ena ali ku Curitiba (PR), Pinheiros ndi São José dos Campos (SP) komanso ku Copacabana ndi Duque de Caxias (RJ).