Asayansi atsimikizira ntchito yayikulu yochita masewera olimbikitsa kukhetsa magazi ku ubongo ndi kulepheretsa kuganiza bwino. Malinga ndi iwo,
Zochita zapadera zakuthupi kwa oimira ntchito zosiyanasiyana. Kuyambira pa ntchito zogwira ntchito, kumaliza ndi antchito ogwira ntchito. Malangizo a asayansi adzakuthandizani kuphunzira momwe mungatulutsire mwamsanga kutopa ndi kupeza mphamvu mwamsanga.
Malo apadera m'zinthu zovutazi ndizozizoloŵezi za ziwalo zooneka ndi zooneka bwino. Kuchita bwino kwa ziwalo zogometsa izi n'kofunikira osati pokhapokha pa ntchito yophunzitsira bwino, komanso kwa zina zilizonse zomwe zimagwirizanitsa ndi kupsinjika maganizo. Kodi kuchita chiyani kumathandiza kuthetsa kutopa ndi kupeza mphamvu pambuyo pa ntchito yaitali ya maganizo? Kuti mupumule ndi kuphunzitsidwa za thupi lokhazika mtima pansi, mungagwiritse ntchito zotsatirazi:
1) kutembenuka pang'ono kwa mutu (7 - 10 kumatembenukira kumanja ndi kumanzere);
2) mutu 7 mpaka 10 umayenda kutsogolo ndi kumbuyo;
3) kusinthasintha kwa mutu kumanja ndi kumanzere;
4) kayendetsedwe kakuzungulira ka thunthu kuzungulira zowonongeka;
5) kuzungulira, monga mu waltz.
Mtundu uliwonse wa kayendedwe kamapangidwa mkati mwa mphindi imodzi. Kenaka pause kwa masekondi asanu pambuyo pake. Poyamba, mlingo woyendayenda umachedwetsa (umodzi umodzi kwa masekondi awiri). Kenaka kayendetsedwe kake kakang'ono kamakhala kakang'ono kaŵirikaŵiri pamphindi.
Mukawerenga kwa nthawi yaitali, lembani ndikumva kuti maso anu atopa (nthawi zina amayamba kuthira madzi), konzani mphindi khumi. Kuchotsa maso otopa kumathandiza machitidwe otere:
1) Tsekani maso mwamphamvu kwa masekondi atatu, kenaka mutsegule nthawi yomweyo (kubwereza 5 mpaka 7);
2) pangani kayendetsedwe kake kamene kang'onopang'ono ka conjugate mu bwalo kumbali imodzi kapena ina (nthawi zisanu kapena zisanu);
3) Penyani patali, kenako pang'anani pang'onopang'ono m'mphuno (5 mpaka 7);
4) kupanga maulendo angapo kumanja ndi kumanzere (nthawi zisanu ndi zisanu ndi ziwiri), komanso mmwamba ndi pansi (5 mpaka 7);
5) kusisita maso ndi zala zitatu za dzanja lililonse. Kuti muchite izi, n'zosavuta kupanikizira zala zanu pamwamba pa diso lirilonse, pakatha masekondi 1 mpaka 2, chotsani zala zanu m'maso. Ndipo kachiwiri ndi zophweka kukakamiza. Kuchita masewero olimbitsa thupi kuyenera kuchitidwa mkati mwa masekondi 30, popanda zopweteka zopweteka. Ndikofunika kuyang'ana maso ndifupipafupi, ndipo musachedwe kupuma.
6) atakhala, atseke maso ake, kuwasungunula ndi kayendedwe kakang'ono kakang'ono kakang'ono kakang'ono kakang'ono kamphindi;
7) ndi zokopa zotsekedwa, kwezani maso anu mmwamba, pansi, kutembenukira kumanja, ndiye_manzere;
8) kuzimitsa mwamphamvu kwa mphindi imodzi kapena ziwiri.
Zina mwa zochitikazi zikhoza kuchitidwa komanso panthawi yochepa yophunzira kapena kugwira ntchito pa kompyuta.
Tiyenera kukumbukira kuti ntchito yamaganizo nthawi zambiri imagwirizanitsidwa ndi kufunika kokhala nthawi yayitali. Ndipo izi zimabweretsa mavuto m'mitsempha yam'mbuyo, occiput, ndipo pamapeto pake kuwonjezeka m'maganizo. Pofuna kuteteza matenda a hypodynamia komanso kuthetsa nkhawa, timalimbikitsa machitidwe ambiri omwe amathandiza kuti nthawi ndi nthawi azikhala ndi nkhawa komanso kumasuka kwa minofu.
1) Khala pansi, kuwongolera thupi, kutengera mapewa ako mmbuyo ndi pansi. Kenaka imitsani minofu ya kumbuyo ndi kuchotsa scapula pamodzi. Khalani mu malo awa, malingaliro kuwerengera kwa khumi, ndiye pang'onopang'ono muzimasuka minofu. Kupuma kumakhala kosasuntha;
2) kukhala, kutulutsa thupi, kugwiritsira ntchito minofu ya m'mimba ndikukoka khoma la m'mimba mkati. Khalani pamalo amenewa kwa masekondi asanu kapena asanu ndi awiri, ndipo pang'onopang'ono mulowetseni, ponyani khoma pamimba. Onetsetsani kuti ndi zofunika kubwereza maulendo 7 mpaka 10;
3) kukhala pansi, kuchepetsa kwambiri minofu yaumaso ndi kuwonongeka kwa izo, ngati pang'ono. Gwirani mpata kwa masekondi 7 mpaka 10, kenako pumulani pang'ono. Kupuma ndiko ufulu. Bwerezani zochitika izi 5 - kasanu ndi kawiri;
4) Khalani pansi, yongolani miyendo yanu ndi kuimitsa mwamphamvu, popanda kuwachotsa pansi. Khalani pamalo awa 7 mpaka 10 masekondi. Kenako pumulani pang'ono (kupuma mwaulere);
5) Ntchitoyi ikutsatidwa poima kapena kukhala pamalo. Powonjezera nthawi - tenga mpweya waukulu, manja akukwera mmwamba, zala ziwongole, zowamba. Phindu la ziwiri - kukanika minofu ya thupi lonse, gwiritsani mpweya kwa masekondi pang'ono. Kwa atatu-anai-faifi asanu ndi limodzi azisuntha minofu, kukhala pansi, mutu kumatsika pansi pamtima, kutulutsa mpweya. Mukamaliza masewerawa, mutenge mpweya pang'ono ndi kutuluka kwanthawi yaitali.
6) zochitikazo zimachitidwa pamalo okhala (kupuma ndikutanthauza). Limbikitsani manja anu, ndikugwada pansi ndikutsitsa pansi, khalani chete;
7) Kukhazika mtima pansi, kusunthika momveka bwino kuima kapena kukhala pamalo: kamodzi - kwezani mapewa. Awiri - tenga mapewa ako kumbuyo, ubweretse mapewa a paphewa (mukupuma mpweya). Zitatu-zinayi - ikani mapewa anu pansi, ikani mutu wanu pachifuwa chanu. Timapuma mpweya wautali;
8) Zochita zina zambiri. Chifukwa cha nthawi, manja amakhala omasuka ndipo amauzidwa kwa anthu omwe amatsutsana nawo. Zikhoza nthawi imodzi zimatsitsa pansi, ndipo thupi limatulutsidwa pang'ono (kutsegula). Kwa awiri kapena atatu - manja akugwa momasuka, kubwereranso, ndiyeno mu inertia patsogolo (kutuluka mpweya);
9) kuyenda mofulumira kuchokera kumapazi kupita kumapazi ndipo panthawi imodzimodzimodzinso umamangiriza thupi mbali ndi mbali;
10) sangalalani kwambiri momwe mungathere. Kamodzi - tenga mpweya wozama, kupsinjika minofu ya thupi. Pogwiritsira ntchito ndalama ziwiri kapena khumi, kuchepetsa kuthamanga kwa minofu ndi kupuma. Pa mtengo wa khumi ndi mmodzi ife timapuma kunja. Limbikitsani minofu yanu. Kuti muchite izi, mutenge mpweya wochepa ndikupuma, kukhazikitsa mpweya wabwino, mutonthoze minofu yanu.
Zochita izi zimalangizidwa kuti azichita pambuyo pa kupsinjika, komanso kuchotsa mwamsanga kutopa ndi mphamvu zofulumira.
Anthu ambiri omwe salowerera nawo masewera samasuntha kwambiri, zomwe zimakhudza thanzi lawo ndi mphamvu zawo zogwira ntchito. Zimathandiza kuti aphunzire zochitika zomwe zimathandizira kuti ukhale wabwino komanso wogwira ntchito. Kuphatikizapo nzeru. Nawa ena mwa machitidwe awa:
1) kukoka pa "mtanda" uliwonse (nthawi 10-12);
2) kusinthasintha koyenda ndi kuyenda. Mu malo ochepa, mukhoza kuthamanga ndi kuyenda pomwepo. Kutalika kwa zochitikazo ndikumachepera 3 minutes;
3) machitidwe a manja ndi mapewa (anachita oimirira). Malo oyambira ndi miyendo, manja pachiuno. Wina wapita kumanja, manja kumbali; awiri - atatu - chikoka cholowera kumbuyo kwa mwendo wamanja; anayi - kubwerera ku malo oyamba. Zochita zimabwerezedwa 3 mpaka 4;
4) masewero olimbitsa thupi pamtunda. Malo oyambira ndi miyendo, manja pachiuno. Timapanga mafunde otsetsereka kumanzere ndi kudzanja lamanja ndi malo oyamba. Kutsetsereka kungaperekedwe ndi kutuluka kwakukulu;
5) kuchita masewera olimbitsa thupi. Kupuma kwakukulu komwe kumakhudzana ndi diaphragm, minofu ya m'mimba ndi chifuwa; kubwezeretsa ndi kupweteka kwa minofu ya m'mimba. Kuchita masewera olimbitsa thupi kumaphatikizidwa ndi kutuluka kwambiri kwa mpweya pamene mimba imachotsedwa kapena kuchedwa kupuma. Bwerezani zochita masewera 8 mpaka 10;
6) kuchita masewera a kumbuyo. Timapangika patsogolo, kenaka tiwerama. Kuchita masewera olimbitsa thupi kumachitidwa ndi kuchedwa kupuma nthawi 10 - 12;
7) Kusuntha kwa manja (nthawi 8-10 kumanzere ndi kumanja);
8) kusinthasintha kwa miyendo (nthawi 8-10 kutsogolo ndi kumbuyo);
9) magulu (anachita ndi kuchedwa kupuma 8 mpaka 10);
10) kuthamanga m'malo, kusinthasintha ndi kuyenda. Kupuma kumakhala kosavuta, nthawi ya ntchitoyi ndi 2 mphindi.
Nthaŵi zina, njira zotchedwa reflex-stimulating zingagwiritsidwe ntchito poyambitsa maganizo. Amawathandiza kuthetsa kutopa ndikuwonjezereka maganizo. Mwachitsanzo, "kuyamwa" mandimu, kupukuta nkhope ndi khosi ndi madzi ozizira, kudzipukuta pamutu. Kusunthira pa nthawi yokhala ndi minofu ya mutu kumapangidwira kuchokera ku korona kumbali ya tsitsi. Yambani kudzipaka minofu, kenaka pitirizani kupukuta ndi kuyendetsa, kenaka mutsirizitsenso stroking. Zimapangidwa ndi zingwe zala zala ndi chikhato pamwamba pa khungu. Kusuntha kukupitirira. Pamene kusakaniza kusuntha kuli kofanana ndi pamene stroking, koma mphamvu yowonjezera khungu imakula. Kukwapula kumachitidwa ndi kanjedza, chophimba dzanja kapena ndi zala zala.
Kukolola kwa ntchito yamaganizo kumadalira kwakukulu podziwa ziwalo za thupi lanu, pokhala ndi luso lomanga ntchito, poganizira kusintha kwa mafilimu masana. Ndipo ndani amene simudziwa bwino biorhythms wanu. Zochitazo ndizosavuta ndipo sizikusowa zipangizo zamakono. Komanso kuti athandizidwe, sikoyenera kukhala wothamanga wophunzitsidwa. Zingokhala zothandiza kukumbukira mwamsanga kuchotsa kutopa ndi mphamvu zowonjezera.