Kusunthika sikudzakuthandizani kokha, komanso sikunabereke mwana. Chifukwa cha kayendetsedwe kake, mwanayo mkati mwake amanjenjemera bwino, koma ndi kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumayambitsa kuyendetsa magazi, kulimbitsa minofu, kuteteza kulemera kwakukulu, komwe kumathandiza kuti pakhale kubereka.
Koma musanayambe kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi, onetsetsani kuti mupite kuchipatala amene akuyang'ana mimba ndikufunsana naye. Ngati mimba yanu ndi yachilendo ndipo dokotala adzakulolani kuchita masewera ena, yesani kachiwiri, yesani mphamvu zanu ndikupitiriza kuchita zomwe mukuchitazo. Ngati mukuchita masewero olimbitsa thupi mumamva kutopa kapena kuchepa, ndiye kuchepetsa kuchitapo kanthu kochita masewera olimbitsa thupi. Pitani kwa dokotala kachiwiri ndipo musonkhanitse machitidwe ophweka kwambiri kwa inu omwe angakubweretseni inu chisangalalo.
Muzichita masewera olimbitsa thupi pokonzekera kubereka
- Pakati pa mimba, zochitika zonse zakuthupi zimathera pang'onopang'ono.
- Pazochita zolimbitsa thupi, musadutse katundu, izi zingachititse kuwonongeka kwa ziwalo zomasuka.
- Chitani kwa mphindi 40, ngati n'kotheka, ngati ayi, ndiye osachepera mphindi 15.
- Zinawonetseratu kuti machitidwe apamwamba kwambiri amachitika kuyambira nthawi ya masiku khumi ndi 12 mpaka 18 mpaka 19 koloko masana.
- Musanayambe kuchita masewera olimbitsa thupi, khalani otentha (chitengepo kwa mphindi 5-10, chitani masewera olimbitsa thupi, ndi zotsatirazi zotsitsimula zisanu ndi zisanu). Patatha masiku angapo, zochitikazo zingathe kupitilira mphindi khumi ndi zisanu.
- Masewera olimbitsa thupi amayamba ndi kutentha, ndipo amathera ndi kuchita masewera olimbitsa thupi.
- Muyenera kudya ola limodzi musanayambe maphunziro, ndiye thupi silidzawotcha mafuta ndi calories zofunika kwa mwanayo.
- Pakati pa makalasi, nthawi zonse muzimwa madzi okwanira, ndiye thupi silitaya madzi.
- Pamene mukuchita masewera olimbitsa thupi, muwerenge mokweza, kotero kupuma bwino kudzapitirira.
- Musatenge mpweya wanu pamene mukuchita zozizwitsa.
- Kuchita masewera olimbitsa thupi kumalimbikitsidwa pa masewera apadera a masewera olimbitsa thupi.
Tiyeni Tiyambe
Mungagwiritse ntchito ngati zovuta zonse zophunzitsira pakubereka, ndipo machitidwe omwe amachokera ku zovuta zosiyanasiyana, zimadalira zaka, umoyo wabwino, thanzi labwino.
Mafunde ovuta
- Choyamba, kutentha - masekondi 40. kuyenda pamalopo. Kenaka, khalani pansi ndikuyamba kuchita masewera olimbitsa thupi.
- Miyendo imayikidwa pambali pa mapewa, mikono ikuyenda molunjika, mapazi akufanana. Timayamba kuchita masewera omangirira, manja akugwera pansi - kutsogolo, pansi-kumbuyo. Timasunga thupi ndikuwonekera patsogolo pathu. Kuchita masewera olimbitsa thupi kumachitika nthawi 10 pang'onopang'ono ngakhale kupuma.
- Timaika mapazi kumbali ya mapewa, manja amamera kumbali, mapazi amodzi (malo oyambira). Yambani kugwedezeka patsogolo, kugwirana manja mwapang'onopang'ono kumanzere kumanzere kwa phazi, ndiye kulondola. Pambuyo pa chilakolako chilichonse, nkofunikira kubwerera ku malo oyamba. Timachita 12-14 р. pakati pa tempo, kupuma sikuchedwa.
- Malo oyambirira ndi ofanana ndi oyambirirawo, manja okha amatsitsidwa momasuka, thupi limasungidwa mozungulira, mutu umasunthira patsogolo ndipo timayesera kumasula minofu ya manja ndi thupi momwe tingathere. Gwirani izi kwa masekondi 3-5, kenako yongolerani, kukoketsani mapewa anu kumbuyo ndi kugwada. Kupuma ndi yunifolomu. Kuchita masewera olimbitsa thupi kumachitidwa maulendo asanu ndi asanu ndi asanu ndi asanu ndi awiri pang'onopang'ono mofulumira.
- Manja kumbali, mikono iwiri mbali. Yatsamira patsogolo ndi kutembenuza kwa thunthu kumanzere ndi dzanja lamanja kugwira chala cha phazi, yoyamba, kenako. Timapanga kayendetsedwe ka 10-12 mu nthawi yeniyeni, timayendetsa manja, timatsitsa manja ndipo timatulutsa mitsempha ya pamapewa. Bwerezaninso maulendo 4.
- Malo oyambira ndi ofanana ndi oyambirirawo. Mosiyana, timangoyenderera kumanja ndi kumanzere, ndikuchita manja osokoneza manja. Timadalira kumanja, kwezani dzanja lamanzere pamwamba pa mutu, ndi kutembenuza dzanja lamanja kumbuyo kwathu. Khalani kumanzere kumasintha malo a manja. Timachita maulendo 12 nthawi yamkati.
- Kuphatikizana, mikono kumbali ya thunthu, mapazi atseka. Timadalira kumanzere ndi kumanja. Timadalira kumanzere, timatsitsa kumanzere, dzanja lamanja kumapiri, timagwadira kumanja, malangizo a manja amasintha. Mbali iliyonse timapitilira mpaka 12 otsetsereka. Sitikupuma mpweya wanu, yang'anirani mutu wanu. Kuchita masewera olimbitsa thupi kumatsirizika ndi mpweya wozama kupyolera mu mphuno ndi kutulutsa mpweya kudzera pakamwa (kuzichita kangapo).
Zolinga zovuta
- Zomwe zimapangidwira njira yoberekera. Amalimbitsa mimba, mimba ya m'mimba ndi malo amodzi. Pomwe tikuyima, timadumpha pang'onopang'ono. Mapazi ndi olimba kwambiri pomwepo. Gwiritsani ntchito malowa kwa mphindi 15, kenaka khalani pamalo amenewa, mukuyenera kufika pamasekondi 60.
- Pofuna kutuluka kwa minofu. Zochita zolimbitsa thupi zimapereka mwayi wokhudzana ndi chikazi ndi maondo. Timakhala pansi, mwendo umodzi watambasula, winayo wagwada pa bondo. Timapindika thupi ndikukhala masekondi 20. Longolani, bwerezani kasanu. Mu othandizira mukhoza kutenga thaulo lalitali kapena bandula.
- Timatsitsimula msana. Timatenga thaulo m'manja mwathu ndikuyiyika kumbuyo kwa mutu wathu, pomwe mphutsi ziyenera kukhala pansi pa mapewa. Timawotha masekondi 30, timabwerera kumalo oyambira. Ndipo kotero kangapo.
- Timakhala ndi chipiriro. Tikagona kumbuyo kwa khoma ndi matako ndikuyamba kuwoloka khoma ndi mapazi athu mmwamba, titatha kufalitsa miyendo yathu, patatha masekondi 30. timabwerera ku IS.
- Kudzaza kupuma ndi mpweya. Kuchita masewera olimbitsa thupi kumachitika kwa mphindi 8-10. ataima, atakhala pa mawondo ake, pa mpando. Timatenga mpweya wozama kupyolera mu mphuno zathu, kupumira kunja kupyola pakamwa.
- Zosangalatsa. Lembani kumbali yanu kapena kumbuyo kwanu. Timayamba kupumula pang'onopang'ono minofu, choyamba m'chiuno, kenako miyendo, miyendo, kenako m'mimba. Ganizirani zabwino ndi kupuma mwakachetechete. Ngati mukufuna, mutha kuyimba nyimbo zosangalatsa.