Kudziteteza Kumalimbikitsa Mkazi Wonse Amafuna Kudziwa

Zamkati

• Kudziteteza ndi chitetezo
• Ganizirani madera osatetezeka
• 1. Kunyanyala nyundo
• 2. Kukwapula
• 3. Chidendene chikwapula
• 4. Kukwapula chigongono
• 5. Chigongono china chikugunda
• 6. Kuthawa ku 'chimbalangondo chomenyera'
• 7. Thawa ndi manja atsekerezedwa
• 8. Kuthawa kumbali yakumutu
• Momwe mungakhalire otetezeka ngati simungathe kudziteteza
• Malangizo a chitetezo
  
• Phunzirani kukhazikitsa malire, ngakhale ndi anthu omwe mumawadziwa
• Komwe kapena momwe mungayesere kuchita

Kudziteteza ndi chitetezo

Kuyenda kunyumba ndekha ndikumva kusasangalala? Kupeza vibe yachilendo kuchokera kwa mlendo m'basi? Ambiri a ife tinakhalapo.

Pakafukufuku yemwe adachitika mu Januware 2018 azimayi 1,000 mdziko lonse, 81% adanenapo zakukumana ndi nkhanza zina, kuzunzidwa, kapena onsewa m'moyo wawo.

Kuzunzidwa ndi mawu anali njira yofala kwambiri, koma azimayi 51 pa 100 alionse adati adakhudzidwa kapena kugwiridwa mosavomerezeka, pomwe azimayi 27 pa 100 aliwonse adapulumuka chifukwa chogwiriridwa.

Ngakhale simunamvepo nokha kuti mukukhala otetezeka, kukhala ndi chitsimikizo cha zomwe mungachite (komanso zomwe mungachite kuti mudzithandizire pakagwa vuto) zitha kupanga kusiyana konse.

Kafukufuku wochokera ku Yunivesite ya Oregon adapeza kuti azimayi omwe adatenga nawo gawo podziteteza adamva kuti:

• anali ndi njira zabwino zachitetezo m'malo mwake
• anali okonzeka kuthana ndi alendo, komanso anthu omwe amawadziwa, potengera kuzunzidwa kapena kuzunzidwa
• anali ndi malingaliro abwino pamatupi awo
• anali atadzidalira kwambiri

Pansipa pali njira zathu zisanu ndi zitatu zodzitetezera kwa amayi - zodzaza ndi malangizo - kukuthandizani kuti mukhale ndi mphamvu zodzitetezera munthawi iliyonse.

Ganizirani madera osatetezeka

Yang'anani malo omwe mdani wanu ali pachiwopsezo: maso, mphuno, mmero, ndi kubuula. Onetsani zosunthika pansipa m'malo amodzi kapena angapo kuti zikhudze kwambiri.

Osalimbikira pachifuwa, chifukwa chimakhala chosagwira ntchito. Cholinga cha mawondo chimafuna kukankha komwe kumatha kukhala koopsa kwa munthu wamba.

Gwiritsani ntchito mphamvu zanu zonse komanso kupsa mtima kwanu mukamapereka. Dziwitsani kuti ndinu mayi wamphamvu. Gwiritsani ntchito mawu anu, inunso. Lankhulani mokweza kuti muwopseze womenyerayo ndikuwonetsa chidwi ngati wina ali pafupi.

1. Kunyanyala nyundo

Kugwiritsa ntchito makiyi anu agalimoto ndi njira imodzi yosavuta yodzitetezera. Musagwiritse ntchito zikhadabo zanu, chifukwa muli pachiwopsezo chovulaza manja anu.

M'malo mwake, ngati mukumva kuti simuli otetezeka poyenda usiku, khalani ndi mafungulo anu kutuluka mbali imodzi ya nkhonya yanu yomenyera nyundo.

Njira ina yogwiritsira ntchito makiyi anu ndikudina pa lanyard kuti musunthire kwa amene akukutsutsani.

Kuchita:

1. Gwirani mphete yanu yamakiyi mwamphamvu, ngati kunyamula nyundo, ndi mafungulo oyambira mbali ya dzanja lanu.
2. Ikani pansi molunjika chandamale chanu.

2. Kukwapula

Ngati wina akubwera kutsogolo kuchokera kwa inu, kubowoleza kungakupatseni mphamvu zokwanira kuti musokoneze womenyerayo, kuti mupulumuke.

Kuchita:

1. Dzikhazikitseni momwe mungathere.
2. Kwezani mwendo wanu wapamwamba pansi ndikuyamba kuyendetsa bondo lanu mmwamba.
3. Lonjezani mwendo wanu wopambana, kuyendetsa ziuno mtsogolo, kutsamira pang'ono, ndi kukankha mwamphamvu, kulumikizana pakati pa msana wanu wapansi kapena mpira wa phazi lanu ndi malo am'malo owukira.

Njira: Ngati womenyerayo ali pafupi kwambiri, ponyani bondo lanu kumayeso ake. Onetsetsani kuti mwakhazikika ndipo musakhale pachiwopsezo chodwala.

3. Chidendene chikwapula

Kusunthaku kumatha kuwononga mphuno kapena pakhosi. Kuti mupange, pitani patsogolo pa womenyerayo momwe mungathere.

Kuchita:

1. Ndi dzanja lanu lamphamvu, sungani dzanja lanu.
2. Lingalirani mphuno za womenyerayo, kutambasukira mmwamba kuchokera m'mphuno, kapena pansi pa chibwano cha womenyerayo, ndikupukutira kumtunda pakhosi.
3. Onetsetsani kuti mwabwezeretsanso kunyanyala kwanu. Kukoka dzanja lanu msanga kudzakuthandizani kukankhira m'mutu womenyerayo kumbuyo ndi kumbuyo.
4. Izi zipangitsa kuti womenyerayo abwerere m'mbuyo, kukulolani kuti muthawe m'manja mwawo.

Njira: Phama lotseguka m'makutu limatha kukhala losokoneza kwambiri.

4. Kukwapula chigongono

Ngati amene akukutsutsani ali pafupi kwambiri ndipo mukulephera kupeza mphamvu zokwanira kuti muponye nkhonya kapena kick, gwiritsani zigongono.

Kuchita:

1. Ngati mungathe, dzikhazikitseni nokha pachimake cholimba ndi miyendo kuti muwonetsetse kuphulika kwamphamvu.
2. Pindani mkono wanu pa chigongono, sinthani kunenepa kwanu, ndipo ikani chigongono chanu m'khosi, pachibwano, pachibwano, kapena pakachisi. Zonsezi ndizolinga zabwino.
3. Izi zitha kupangitsa kuti womenyerayo amasuke, ndikulola kuti muthamange.

5. Chigongono china chikugunda

Kutengera momwe mukuyimira mukamenyedwa koyamba, mutha kukhala ndi mwayi wosintha pazokonda zigongono.

Kuchita kuchokera kutsogolo:

1. Kwezani chigongono chanu kutalika.
2. Yendetsani phazi limodzi ndikulola mchiuno mwanu kuti zizungulire, ndikupangitsa patsogolo kwambiri kutsogolo kwa chigongono mukamenya.

Kuchita kuchokera mbali ndi kumbuyo:

1. Onetsetsani kuti mukuwona chandamale.
2. Bweretsani chigongono chanu ndikuyendetsa phazi lanu losiyana, mutembenuza mchiuno mwanu ndikusunthira chandamale, ndikulumikizana ndi kumbuyo kwa chigongono chanu.

6. Kuthawa ku 'chimbalangondo chomenyera'

Nthawi zomwe wowukira akubwera kumbuyo, mudzafunika kugwiritsa ntchito kusunthaku. Yambirani kutsika ndikupanga danga kuti mudzimasule.

Kuchita:

1. Bendani patsogolo kuchokera m'chiuno. Izi zimapangitsa kuti thupi lanu likule patsogolo, zomwe zimapangitsa kuti zikhale zovuta kuti amene akukuzungulirani azikunyamulani. Ikukupatsaninso mawonekedwe abwino oponyera zigongono kuchokera mbali ndi mbali kumaso kwa wotsutsa.
2. Sinthani womenyerayo ndi chimodzi mwazikoka zanu ndikupitiliza kulimbana nawo.
3. Izi zikuyenera kukupatsani malo oti musinthe kwathunthu, pogwiritsa ntchito njira ina kuti muvulaze nkhope kapena kugunda. Ndi malo omwe izi zasintha, mutha kuthawa ndikuthawa.

7. Thawa ndi manja atsekerezedwa

Ngati wokuzungulirani akubwera kumbuyo ndikutcherani mikono yanu (izi zikufanana ndi kukumbatira chimbalangondo, koma simungathe kuyenda momasuka), nazi zoyenera kuchita:

1. Kuyankha koyamba kuyenera kukhala kuyimitsa mikono ya womenyerayo kuti isakwere kwambiri. Sungani m'chiuno mwanu mbali imodzi. Izi zimapereka mpata woti anyanyala ndikumenya mbama.
2. Bweretsani dzanja lanu mmanja mwanu ndikukweza chigongono chanu chosiyana kuti musinthe. Ikani mikono yanu yolimba pachifuwa chanu pamene mukutembenukira.
3. Khalani aukali ndi maondo anu ndi zotsutsana zina mpaka mutha kusiya.

8. Kuthawa kumbali yakumutu

Woukirayo atatseka mkono wanu mozungulira mutu wanu kuchokera kumbali, chibadwa chanu choyamba chiyenera kukhala kuti mupewe kutsamwitsidwa.

Kuchita:

1. Sinthani mbali yakumenyana momwe mungathere kuti musatsamwidwe.
2. Ndi dzanja lanu lomwe liri kutali kwambiri, ikani kubowola ndi mbama zotseguka mpaka mutakhala ndi mphamvu zokwanira kuti mutembenuzire mutu wanu wonse kuti musiye.

Momwe mungakhalire otetezeka ngati simungathe kudziteteza

Komabe, ngati simukukhulupirira kuti mutha kuthana ndi womenyerayo, tengani izi:

Malangizo a chitetezo

1. Khalani pamalo opezeka anthu ambiri. Osapita kunyumba kapena kutalikirana ndi khamu. Yendani m'sitolo kapena malo ogulitsa khofi ndikupemphani thandizo.
2. Itanani apolisi. Pezani malo owala bwino ndikuyimba 911 kapena malo azadzidzidzi kwanuko ngati mukumva kuti muli pangozi.
3. Chitani chitetezo. Kaya utsi wa tsabola, alamu yachitetezo, kapena cholembera milomo, zida zodzitetezera zitha kukuthandizani kuti mukhale omasuka.

Ngati muli ndi zida zodzitetezera, onetsetsani kuti mukuphunzira momwe mungagwiritsire ntchito. Muthanso kugwiritsa ntchito zinthu wamba monga zida, kuphatikiza chikwama, chikwama, ambulera, foni, pensulo, buku, kapena thanthwe.

Chilichonse chosalongosoka chomwe chingagwiritsidwe ntchito kugunda, kuponya, kubaya, kapena kupeta chingakhale chothandiza kwambiri.

Phunzirani kukhazikitsa malire, ngakhale ndi anthu omwe mumawadziwa

Rape, Abuse & Incest National Network ikuti 70% ya milandu yokhudza nkhanza zogonana sichimachitidwa ndi anthu osawadziwa munjira yamdima, koma ndi anthu omwe timawadziwa: abwenzi, abale, othandizana nawo, ogwira nawo ntchito, ndi ena.

Ivi vingachitiska kuti tileki kuchita mantha. Tikhoza kukhala amanyazi kwambiri, amanyazi kwambiri, kapena oopa kwambiri kukhumudwitsa ena zomwe nthawi zina sitimaganizira za ife eni.

Zina mwazinthu zofunika kupewa zimaphatikizaponso:

• Kudziwitsa. Onetsetsani kuti mukudziwa malo anu momwe mungathere. Chepetsani zosokoneza mukamayenda kuchokera kumalo kupita kumalo kapena m'malo ena pagulu. Osangoyang'anitsitsa foni yanu. Onetsetsani kuti mukumva mozungulira inu. Khalani ndi makiyi okonzeka. Yendani ndi cholinga.
• Malire. Onetsetsani kuti mwadzifunsa nokha chifukwa chake wina amakusowetsani mtendere. Lankhulani nawo. Ziribe kanthu momwe mungafunire kuti ubwenzi kapena ubale ugwire ntchito, ngati sangathe kulemekeza malire anu, ndi munthu amene simuyenera kukhala naye m'moyo wanu.

Komwe kapena momwe mungayesere kuchita

Kaya wina akubwera kuchokera kutsogolo, mbali, kapena kumbuyo, zidziwitso zodzitchinjiriza zitha kukupatsani mwayi woti mudziteteze.

Ngati makalasi a Krav Maga kapena muay thai aperekedwa mdera lanu, lingalirani kusaina. Muay thai ndimasewera omenyera ku Thailand omwe amagwiritsa ntchito njira zowonekera. Krav Maga ndi njira yodzitetezera yamakono.

Ngati mukufuna kukhala olimba kwambiri ndikuphunzira njira zodzitetezera, onani masewera omenyera nkhonya kwanuko kapena masewera aliwonse omenyera nkhondo, monga karate.

Akakhala ndi chidziwitso chodzitchinjiriza, azimayi achichepere kapena achikulire, okhala m'mizinda kapena okhala m'midzi, amatha kudalira chitetezo chawo. Ngakhale mutatenga kalasi yanji yankhondo kapena yodzitetezera, kuyeserera kungakuthandizeni kukulitsa kukumbukira minofu. Mukamayenda pandege kapena kuthawa, kukumbukira kwa minofu kumeneku kumatha kukhala kofunika kukuthandizani kuthawa kwa wotsutsa.