Sida loo abuuro set oo ah jimicsi loogu talagalay jimicsi subax

Waayo, fasalada layliyada subaxda waa mid aad u habboon in la isticmaalo set diyaar-dhigay of layliyo, ka kooban tababarayaasha xirfadeed. Hadda waxaad si fudud u iibsan kartaa CDs leh shaqada ama sameeyo jimicsi la idaaciga telefishanka, wax badan oo ka mid ah fursadaha xiiso leh bixiyey iyo khayraadka Internet isboortiga, si kastaba ha ahaatee, ma noqon doonaa adag tahay in la sameeyo fudud iyo qalafsan, muhiim ah si ay u dhawraan mabaadi'da soo socota:

• at kulan kasta, isku day in aad ku lug tirada ugu badan ee suurtogalka ah ee kooxaha muruqa;
• dhiso layliyo adag oo la isticmaalayo mabda'a fudud si ay u adag (ee farsamo), oo ka dhib badan oo ay iftiinka (load);
• Ka bilow socod ama jilicsan taagay, socodka waxaa loo arkaa more doorbidayso: inkastoo ay isticmaasho ugu awooda murqaha (lugaha), laakiin sababta oo ah yaqaano in ay aadanuhu ma abuuro stress gaar ah oo jidhka ah, junk isla markiiba ka dib tooso, iyo sidoo kale ku filan kordhiyaa excitability ah xarumaha dareemayaasha in firfircoonida wadnaha iyo neefsashada;
• qaybta weyn ee layliga xulay mabda'a jidh - waayo, muruqyada oo ka mid ah garabka dhex-xidh, oo gacmahooda, jir iyo caloosha, lugta, iyo ugu dambeyntii, waayo, muruqyada oo dhan;
• buuxiso dhaqdhaqaaq jimicsi, u baahan in yar xoojinta waxqabadka, ayaa qastigoodii - si loo yareeyo Xamuulka si habsami;
• doorashada waa in la koobnayn muhiim ah load ugu badnaan - ka dib markii performing layliyada subax, waa in aad dareentid daal ama qaab aad ee bilowga maalinta ka shaqeeya waa la dhimi doonaa;
• khubaro haweenka ku talinaynaa in ay fiiro gaar ah u muruqyada dhabarka, sida caadiga ah, qaybtaan muruqa ay ku Hadhi horumarinta, in ugu danbeyn keenaysaa in foororsado, wareega dhabarka leh dhererka caarada ka ridday, taas oo iyana uu ku hanjabo sii daraysa ee xabadka iyo daciifisa ee midab ka mid ah muruqyada dhaqdhaqaaqa caloosha ;
• dadka da'da hawlgabka waxaa lagula talinayaa inta lagu jiro amraya maalin kasta si ay u fuliyaan dhammaan noocyada kala duwan ee dhaqdhaqaaqa ee jirka: wareeg burushka, goysyada xusulka, dhaqdhaqaaqa madaxa iyo garbaha, ha iloobin jir ah (Weeraryahanka - dib ugu, ka tagay - midigta), markooda ( "maroojin" dhabarta), hubi inaad ka mid ah miskaha wareeg mooshin, lugaha Maaxi (weeraryahanka, dhinac, gadaal), idinkoo Goodin oo dhula isagoo jiifa caloosha;
• korodhka trenirovannosti sida tirada aaminin jimicsi kasta, iyo muddada ka mid ah kor ku amraya in 20 daqiiqo,
• hawlan qol hawo.

Halkan waxaa ku qoran tusaale ka mid ah set fudud jimicsi la'aan waxyaabaha:

1. Socodka goobtaa.
2. Qaadayso on sharaabaad (mar - gacmaha kor, laba - iyo ilaa dhankeeda).
3. Jilitaanka dhigin in jihada (hubka, iyada oo madaxa sare).
4. Janjeedhsami Weeraryahanka - dib ugu.
5. wareeg goobaysan jir ah.
6. The xoogga been hubka flexion iyo kordhin (riix-ups).
7. Kadalloobsanayo.
8. The baadad duulimaadka cagaha dhaqdhaqaaqa si kooxood.
9. Socodka goobtaa.