Buku Lotsogolera Ogwira Ntchito ku Ofesi Loti Azithamanga Panthawi Yopuma Nkhomaliro: Kuchita Maseŵera Olimbitsa Thupi Moyenera Popanda Kuvulaza Thupi Lanu

Kwa ogwira ntchito m'maofesi otanganidwa, nthawi yopuma nkhomaliro ingakhale nthawi yokhayo yamtengo wapatali yomwe ingagwiritsidwe ntchito pochita masewera olimbitsa thupi.makina opumira matayalaMasana ndi chisankho chabwino kwambiri. Sikuti chimangothandiza kuti mtima ndi mapapo zigwire bwino ntchito komanso chimathandiza kukhala maso masana. Koma kodi munthu angatani kuti agone mokwanira komanso moyenera mkati mwa nthawi yochepa? Malangizo otsatirawa angakuthandizeni kukonza masewera olimbitsa thupi anu masana mwasayansi.

Kukonzekera nthawi kuyenera kukhala koyenera
Chofunika kwambiri pakuthamanga panthawi yopuma nkhomaliro ndikuwongolera bwino nthawi yogawa. Akuti nthawi yopuma nkhomaliro igawidwe m'magawo atatu: kukonzekera chakudya chisanakwane, kuchita masewera olimbitsa thupi komanso kuchira komanso kusintha. Ngati nthawi yanu yopuma nkhomaliro ndi ola limodzi lokha, mutha kukonza motere: chitani zotenthetsera thupi ndi kukonzekera kuthamanga kwa mphindi 10 zoyambirira, gwiritsani ntchito mphindi 30 mpaka 35 kuthamanga ndi kutambasula pakati, ndikupatula mphindi 15 mpaka 20 kuti muyeretse thupi ndikudya chakudya chosavuta kumapeto.

Chisamaliro chapadera chiyenera kuperekedwa pa nthawi yomwe mumachita masewera olimbitsa thupi ndi chakudya. Pewani kuthamanga nthawi yomweyo mutatha kudya nkhomaliro, chifukwa kungayambitse kusasangalala m'mimba mosavuta. Sikoyeneranso kuthamanga popanda chakudya, chifukwa kungayambitse hypoglycemia. Njira yabwino ndiyo kudya pang'ono chakudya chogayidwa mosavuta, monga nthochi kapena buledi wa tirigu wonse, ola limodzi musanathamange kuti mupereke mphamvu pa masewera olimbitsa thupi.

Mphamvu ya masewera olimbitsa thupi iyenera kukhala yapakati
Kuthamanga nthawi yopuma nkhomaliro si mpikisano ndipo palibe chifukwa chochita zinthu mwamphamvu kwambiri. Ndibwino kuthamanga pang'onopang'ono pa liwiro losasintha ndikusunga kamvekedwe komwe kamalola kukambirana mwachizolowezi. Kwa oyamba kumene, angayambe ndi kuyenda mwachangu kenako pang'onopang'ono n'kuyamba kuthamanga pang'onopang'ono. Ndikoyenera kuti nthawi iliyonse yothamanga ikhale mkati mwa mphindi 20 mpaka 30. Mwanjira imeneyi, mutha kukwaniritsa zotsatira za masewera olimbitsa thupi popanda kutopa kwambiri ndikusokoneza ntchito yanu masana.

Kutenthetsa thupi musanathamange n'kofunika kwambiri. Chifukwa chokhala nthawi yayitali m'mawa, minofu imakhala yolimba. Kuyamba kuthamanga mwachindunji kungayambitse kuvulala. Ndikofunikira kuchita masewera olimbitsa thupi kwa mphindi 5 ndi kutambasula thupi lanu, monga kukweza miyendo yanu ndi kuponya msana, kuti thupi lanu likhale lokonzeka. Mukatha kuthamanga, muyeneranso kuchita kutambasula thupi kwa mphindi 5 mpaka 10, kuyang'ana kwambiri pakupumula minofu ya ntchafu zanu, mabere anu ndi m'chiuno.

Kukonzekera kwa zinthu sikunganyalanyazidwe
Ndikofunikira kukonzekera mokwanira pasadakhale kuthamanga panthawi yopuma nkhomaliro. Ndi chisankho chanzeru kukhala ndi zida zamasewera nthawi zonse muofesi, kuphatikizapo zovala zamasewera zopumira komanso zouma mwachangu, masokosi apadera othamanga ndi nsapato zamasewera zoyenera kuthamanga mkati. Kumbukirani kukonzekera matawulo oyera ndi zovala zina. Mukamaliza kuchita masewera olimbitsa thupi, pukutani thukuta lanu nthawi yake ndikusintha zovala zanu kuti mupewe chimfine.

Kumwa madzi okwanira m'thupi n'kofunika kwambiri. M'mawa wa ntchito, ndikofunikira kudzaza madzi. Mutha kumwa madzi pang'ono mphindi 30 musanayambe kuthamanga. Ngati mukumva ludzu panthawi yothamanga, mutha kumwa pang'ono. Mukatha kuthamanga, imwani zakumwa zokwanira za electrolyte. Komabe, ndikofunikira kuchepetsa kumwa madzi kuti mupewe kupita kuchimbudzi pafupipafupi masana, zomwe zingakhudze ntchito yanu.

Zochitika zapadera zimafuna kusintha
Sikuti tsiku lililonse logwira ntchito ndi loyenera kugona pang'ono ndi kuthamanga. Ngati muli ndi nkhawa komanso kutopa kuntchito m'mawa kapena simugona mokwanira, ndi bwino kuti musinthe kuchita masewera olimbitsa thupi ochepa kapena kupuma nthawi yomweyo. Mukakumana ndi nyengo yoipa (monga kutentha kwambiri m'chilimwe) kapena mpweya woipa, dongosolo lochita masewera olimbitsa thupi liyeneranso kusinthidwa. Ndi bwino kuti akazi asiye kuthamanga masiku atatu asanafike nthawi yawo yopuma ndikuyamba kuchita yoga kapena kuyenda pang'onopang'ono.

Malo ogwirira ntchito ayeneranso kuganiziridwa. Ngati kampaniyi ilibe malo osambira, mungasankhe masewera olimbitsa thupi ochepa mphamvu kapena kungoyeretsa ndi zopukutira zonyowa. Ngati muli ndi nthawi yochepa mutatha kuthamanga, mutha kukonzekera zakudya zabwino zomwe mwakonzeka kudya, monga mtedza ndi mapuloteni, kuti mubwezeretse mphamvu mwachangu.

Chinsinsi cha kuthamanga panthawi yopuma nkhomaliro chili pa kulimbikira, koma palibe chifukwa chodzikakamiza kuthamanga tsiku lililonse. Konzani kuthamanga kawiri mpaka katatu masana sabata iliyonse. Nthawi zina, mutha kuziphatikiza ndi mitundu ina ya masewera olimbitsa thupi. Mwanjira imeneyi, zidzakhala zosavuta kupitiriza kwa nthawi yayitali. Kumbukirani, cholinga chochita masewera olimbitsa thupi panthawi yopuma nkhomaliro ndikugwira ntchito mwamphamvu masana, osati kuwonjezera katundu. Pokhapokha mutapeza kamvekedwe koyenera, kugona pang'ono mukuthamanga kungakhale gawo la moyo wathanzi.