Table of Contents

Kujambula mawu pa misonkhano yachigawo kuli zochitika za mitunda yambiri, osati zothamanga. Mosiyana ndi chigawo cholamuliridwa ndi kujambula, kumene mungaime, hydrate, kapena kupuma nthaŵi iliyonse, gulu la anthu limafuna kutulutsa mawu mosalekeza kwa mphindi makumi asanu ndi limodzi mpaka makumi asanu ndi anayi, m’zouma, kutulutsa mawu odzaza ndi machenje. Mungapemphedwe kudumpha pakati pa mawu asanu osiyana pakati pa yankho limodzi, kutentha pa pulogalamu ya mawu, ndi kukonza tsiku lonse, ndi kukhala ndi mphamvu kwambiri mosasamala kanthu za kutopa kwa msonkhano. Popanda njira yadala, kugwetsa, kutopa kwa mawu, ndi kutaya mawu kwakanthaŵi, ngakhale kutaya kwa kanthaŵi kochepa, kungakuchititseni kuwonongeka kwa pulogalamu yanu yamphamvu. Kutsogolera kumeneku kukonza njira ya tsiku lonse, ndi kukonzanso kwa pulogalamu ya tsiku lonse, ndi kukonzanso kwa msonkhano wa msonkhano wonse, kukhoza kukonza mphamvu kwamphamvu kwamphamvu kwa magetsi kwamphamvu, ngakhale kuli kwamphamvu kwamphamvu kwamphamvu kwamphamvu.

Kumvetsetsa Zofunika za Magulu a Misonkhano

Mawu ogwiritsa ntchito pa siteji amasiyana kwambiri ndi ntchito. Pamalopo, muli ndi moyo wosangalatsa wapafupi ndi maikolofoni, kuletsa phokoso, ndi kutha kugwiritsa ntchito. Magulu a masudzulo amakhala ndi moyo ndi kugwirizana kwabwino. Mukhoza kulankhula ndi mavoliyumu okwera kwambiri kuti mumve kuseka ndi phokoso lamphamvu, mukhale ndi manotsi ochititsa chidwi, ndi otsanzira anthu otulutsa mawu amene mwachibadwa angatopetse mtima. Motero, kuwonjezera mamaŵa, makompyuta ausiku, ndi kutulutsa mpweya wogwedezeka wa malo a msonkhano, ndipo muli ndi chimphepo champhamvu champhamvu cha mawu. Kuwo kuchuluka kwa olira, kuthamanga kwa minofuku, ndi m’zolowezi, kukonzekera, sikuyenera kuwonjezera, koma kulimbanitsa kwa thupi, ndi kutulutsa mtsemphanda, chifukwa chakupyu, ndi kutulutsa mopanda mphamvu, kutulutsa, ndi kutulutsa mosagwira mtima, kutulutsa mokulira, ndi kutulutsa mosagwira mtima, kutulutsa mogwira, ndi m’kulimba, kutulutsa mokulira, kutulutsa, kutulutsa mokulira, ndi kutulutsa mo

Mlungu Woyambirira wa Chitsekerero: Kumanga Zopangapanga Zopangapanga

Umoyo wokhalitsa umayamba masiku asanu ndi aŵiri musanaike phazi pansi pa msonkhano. Ino ndi nthaŵi ya kukonza zinthu, osati kupanikizana.

Madzi Abwino Kwambiri

Thupi ndilo thanki la mawu otulutsa mawu, koma kungomwa madzi asanu ndi atatu patsiku sikuli kokwanira kutsogolo. Kumwa kwa mawu ndi kowona kumakhala kwa mphamvu: chingwe cha mafire chimene chimawalola kugwedezeka bwino chimadalira pa madzi osasintha pamasiku angapo, osati kokha ola lakulankhula. Kukonza madzi a m’thupi ozizira a m’thupi kapena a m’matumbo tsiku lonse, monga momwe madzi a m’mitsempha mwa anthu ena angatsekereze m’mitsemphasa yapakamwa yapamwamba, monga madzi a kokona kapena amadzi akumwa ophwa, kusunga kulinganizika kwa maselo, makamaka ngati mukuyenda kapena kuyeseza. Mafuta a caffeine, onse aŵiriwo amapatsa chiyambukiro ndi chiyambukiro chouma.

Zakudya ndi Kudya Mosinthasintha

Zimene mumadya zimayambukira mwachindunji mawu anu. Zakudya zimene zimayambitsa asidi kuchuluka kwa zakudya , zakudya zamafuta ambiri, chokoleti, maolive, ndi supu wa tomato . zingayambitse kupweteka kwa asidi kwa m’kamwa kumene kumafiira ndi kuchulukitsa mawu usiku. M’masiku otsogolera ku gulu lanu, kudya zakudya zopatsa thanzi, ndi kupeŵa kugona mwamsanga pambuyo pa kudya. Sumamma, maproteni ofekto, zipatso zopanda mafuta, ndi zipatso zosagwira ntchito zimachirikiza mphamvu zosatha kutuluka. Zopangidwa ndi phyegm ya anthu ena, chotero kuyesa kuchepetsa mkaka, tchizi, ndi mafuta a tchizi, ndi zitsamba 24 kunja. Symmaged , kapena tizilo ndi mizu ya m’minga ndi mphuno ndi mphuludzu, zingapereke mphamvu yamphamvu yamphamvu yosanja. Koma mtole ndi kugona kwa fungo kwatsopano.

Kugona, Kuchita Masewera Olimbitsa Thupi, ndi Kupuma Monga Zinthu Zofunika Kwambiri

Thupi lanu limakhalanso lothandiza kukonza. Kugona kosakwanira kumakweza mlingo wa cortisol, kumalimbitsa khosi ndi minofu, ndipo kumachepetsa kulimba kwa maganizo , koma kuchepetsa kulemera kwa thupi kwa adani onse a mphamvu ya mawu. Musanayambe kugona maola asanu ndi aŵiri kapena asanu ndi anayi a mlungu womaliza, makamaka ngati mukudutsa malo a nthaŵi. Kulimbitsa thupi kochepa monga kuyenda, kusambira, kapena yoga kumalimbitsa thupi, koma kupeŵa kulemera kwambiri kumene kumakuchititsani kukhala ndi khosi kapena masamba opweteka. Kuyang'anitsitsa kwambiri pogwira ntchito: kutsendereza msana wopetedwa ndi diaphiragitala, kukulimbikitsani kupuma kwa pakhosi, kukulimbikitsani kuthamanga kwa mtsempha. Kuyang'mbuyo kwa tsiku ndi tsiku ndi tsiku kuyang'ka ndi kuchepetsa kukhoza kuwongolera bwino kwambiri. Kuyang'anira ndi kutulutsa kwa kachipang'ka kumakuthandizani kwambiri.

Kukonzekera kwa Maganizo ndi Kusamalira Nkhaŵa

Nkhaŵa ya ntchito ndi yakupha. Pamene adrenaline aima, mmero umatsekeka, ndipo mpweya umakhala wosalimba. Kuyeseza maganizo m'mlungu wanu nkofunika mofanana ndi kutentha kwa thupi kulikonse. Onani m’chipinda cha chipinda cha kanema: magetsi, phokoso, mtsogoleri, mafunso a woyendetsa. Kuyankha mogwira. Kudzisungira mlomo pamene mukusunga mlomo wofewa ndi m’mimba mozama. Mungathe kugwiritsa ntchito bokosi kupuma kwa mphamvu zinayi, kugwirira ntchito zinayi, kumanga CO2, kukulitsa kulolera ndi kuchititsa maluwa. Muli umboni wamphamvu umene umachepetsa kupuma. Mukhoza kubwerera njira zapamwamba kuchokera ku [FL:]

Kuŵerengera Kotsika 24: Kuchotsa Ziŵiya Zanu Bwino

Tsiku lisanakwane gululo liyenera kusungidwa ndi kulongosoka. Mwamanga maziko; tsopano muyenera kutetezera zinthu zosafunika.

Kupuma Kwamphamvu Komwe Kwenikweni Kumagwira Ntchito

Kupuma kwa mawu mokalipa kwambiri . N’kovuta kungokhala chete popanda kusokonezeka maganizo. M’malo mwake, yesetsani “kupuma bwino. chepetsani nthawi yolankhula, koma mukayenera kulankhula, gwiritsani ntchito mlingo wanu wabwino ndi mphamvu ya mawu. Musanong’oneze; mosiyana ndi zimene anthu ambiri amakhulupirira, kuloza mawu enieniwo m’malingaliro ovuta, koma osalankhula bwino.

Kusankha Chakudya Choyenera Choti Chikhale Chotonthoza Kwambiri

Chakudya chanu chomaliza chizikhala chodziwika bwino, choyera, ndi choyendera. Chakudya cha nsomba ndi mpunga zokhala ndi nthochi ndi mpunga woyera n’chabwino. Peŵani zakumwa zokhala ndi carbonate zimene zingakupsetseni ndi kukukuta, zimene zingakwiyitse pakhosi. Mutadya, khalani osadumphadumpha kwa maola atatu. M’mawa, kudya chakudya cha m’mawa pang'ono chokhala ndi nthochi, kachigawo ka ka ka ka ka kamwa, ndi madzi ofunda ndi mandimu (ngati mungochilekerera). Mukhale ndi ndandanda ya “zakudya zopanda chiwongo.

Wofufuza Mtendere wa Maganizo Pasadakhale

Muike zovala zanu, botolo la madzi, zeniges (zopanda mankhwala, glycerin-style), ndi mizere ina iliyonse yothandiza kugwiritsa ntchito madzulo. Tsimikizirani ndandanda ndi mapulogalamu ndi makinawo ndi makina a kompyuta. Chongani kayeseni kamphindi kake kake kainte yanu ndi mizere yochepa ya kusaina, koma peŵani kuchita zinthu modzipiritsa. Zimenezi zimachepetsa kupsinjika maganizo ndi kuteteza mawu anu kuti asagwiritsidwe ntchito mopambanitsa mukangoganiza koma pamene mudakali womanika.

Kutentha kwa M’mawa: Kachipangizo Kopangidwa Bwino

Mmaŵa wa m’gulu lanu, mufunikira chifuwa chofunda chimene chimadzutsa minofu yopuma, kumasula zopumira, ndi kugwiritsa ntchito mawu mofatsa popanda kuwakakamiza. Kutentha kotheratu kumakhala mphindi 15-25 ndipo kuyenera kupita patsogolo kuchokera ku magulu aakulu a minyewa kufikira ku aang’ono.

Kupuma ndi Kulimbitsa Thupi

Yambani ndi kupuma kwabata. Mukumagona kumbuyo ndi maondo anu opindika, dzanja limodzi pamimba yanu, ndi kupuma m’mphuno mwanu kuti mimba idzuke; pumani pa “ma" kapena“ffre". Kumveka kwa nthaŵi yaitali ngati kuti kuli bwino. Zimenezi zimatulutsa minyewa yochirikiza kwambiri. Ndiyeno bwererani ku golide: kumbuyo kumene kumathandizira phokoso la mawulo ndi kugwedezeka, monga“ milomo, ndi kugwedeza. Kutulutsa mawu ofewa, monga momwe mawu ambiri amafotokozera [FLD:1], ndi muyezo wa golidi: kumbuyoko kumachititsa phoko laling', monga “ma lofeŵa.

Manowa Opanga Mapazi Okhala ndi Mapazi

Pambuyo pa ntchito ya SOVT, tumizani mamba olira mozungulira mkati mwa octave. Yerekezerani kutsogolo kwa nkhope yanu (mavuwa). Ndiyeno pitani patsogolo kutsegula makalini a chivoweli, kugwedezeka kuchokera pansi mpaka pamwamba pa muyezo wanu “m'',” nthaŵi zonse kukhalabe ndi khama. Chotsatira, kuseŵerera ndi lilime: “Chikopa, chikopa, fungo, mano, . Chitani kaye pang’onopang'ono, mopambanitsa kumasula mlomo, ndiyeno liŵiro la kupuma. Pewani kuthamanga; cholinga nchomveka bwino, osati mphamvu.

Kukhalitsa kwa Utali Waubwenzi ndi Kudziyesa Kowona Mtima

Kulakwa kofala ndiko kutentha kwambiri kapena kutali kwambiri. Ngati mawu anu amveka ovuta kapena osungunuka pambuyo pa mphindi 10, imani. Madzi am’chipinda chobiriwira, mwani, jambulaninso khosi, ndipo yeseraninso m’mphindi 15. Kutenthako kuyenera kukusiyani muli wotseguka ndi wokhazikika, osatopa. Nthaŵi zonse phatikizani kuzizira kwa kanthaŵi kochepa mutavala kapena kutsegulira mawu, kubwerera ku udzu waung’ono kwa mphindi imodzi kuti mukhazikitse kholalolo.

Mkati mwa Mabungwe: Kuyang’anira Nthaŵi Yapadera

Ngakhale kuti makampaniwa akonzekera bwino, amafotokoza mmene mawu anu amagwirira ntchito.

Njira ya Kachilombo ka Uchinyama ndi Njira Zanzeru Zodziwira

Maikulofoni ndi yothandiza kwambiri. Handhedhed , phunzirani kuima bwino pa nthawi ya mawu. Ngati mugwiritsa ntchito makina otulutsa mawu, muziwasunga pafupi ndi pakamwa panu (ndipo masentimita awiri) ndipo musayese kuwachotsa pamene mukuseka kapena kuyankha. Ainjinia a zakuya amafuna kuti mukhale ndi mlingo wosasintha. Ngati mutamva mawuwo, muzisunga mawu anu molunjika bwino popanda kugwetsa mutu wanu. Musamamve; mawu omveka bwino, omveka bwino, aukali, adzadumpha m’chipindamo bwino kuposa kulira kwa mawu. Ngati mutamva nokha m’malonda, mwanzeru mukhoza kulankhula ndi gulu la anthu oimbayo ndi mawu anu.

Kufufuza Khama la Ntchito ndi Kugwiritsa Ntchito Bwino

Chitani pulogalamu yapakati pa “mita ya chivomezi.". Onani pamene muyamba kusindikiza, pamene muyamba kupuma, kapena pamene minofu ya m’khosi yanu iyamba kuzizira. Imeneyi ndi ntchito yanu yopukusa. Gwiritsirani madzi monga kuima kwabwino. Munganene kuti, “Ndileke ndikuganizire zimenezo kwa mphindi ino. Ndimwe mochedwa pamene mukusonkhanitsa malingaliro anu. Uku sikumangochititsa kuti mukhale ndi mphamvu yaing'ono chabe. Kumwa madzi atatu kapena anayi kudutsa m’dambo wa 60 minete. Kutsatira kwake n’kovuta pano: kukhala pansi, msana, ndi m’mapewa, ndi mapewa kuti mukhale ndi mphamvu ya mapunga popanda kupuma.

Kuyendetsa Bwino Mafoni

Ntchito ya moyo ya anthu imakhala yapamwamba. Mawu apamwamba kapena anthabwala ngosangalatsa koma afuna. Nangula aliyense woimira mawu mumkhalidwe wabwino, wosaloŵerera. Pamene muyamba kulowa m'masewera apamwamba kapena thovu, sungani mphamvuyo ndi kuchirikiza mpweya kukhala pansi. Pewani kuukira kopambanitsa . Kugwedeza, kulira, kapena mawu aukali amene amayanitsa pamodzi. Pakati pa mawonekedwe, kubwerera ku mawu achilengedwe kuti muwongolere. Ngati mufunsidwa kaamba ka mawu amene mumadziŵa kuti akupweteka, ayamba kukonzekera bwino, atha kukonzekera bwino. Mukhoza kuvomereza pempholo pamene mukuonetsa kutetezera kwabwino kwa kachipangizoko.

Kuthira Madzi Posagwiritsa Ntchito Kanthu

Sungani botolo la madzi a m’chipinda chanu. Pewani zakumwa za madzi a aucape pakati pa gean pawirenel . Zingaumitse minofu ya m’kholingo. Ngati khosi lanu limva kukhala louma ngakhale kuti muli ndi madzi ambiri, jinige imasungunuka pang'onopang'ono ingachititse malovu kukhala osaumitsa. Kuchotsapo maledzere kapena maledzere a buttlet pa nthaŵi ya chochitikacho, monga momwe zimawaumitsiradi mucosa. Woyendetsayo adziŵe kuti mukhoza kuima pang’ono, kupangitsa khalidwelo kuona ngati lauka kwaukatswiri, osati kucheutsa.

Kuchira kwa Pambuyo pa Gawo ndi Kubwezeretsedwanso

Zimene mumachita pa nthawi yotsatira pa maola 12 zikutsimikizira mmene mudzamvera pa msonkhanowo ndiponso ngati mudzapewa kuvulala kwambiri.

Kumwaza Mofeŵa Mwachangu

Patangotha ola limodzi kuchokera pa kutsika, lankhulani mawu achidule. Bwererani ku mawu audzu kapena khalani pansi pa maslide otsika kwa mphindi ziŵiri mpaka zitatu. Zimenezi zimathandiza kuchotsa kupanikizika kulikonse ndi kulinganizanso ntchito ya minofu. Kuilumikiza ndi magetsi: kugwiritsira ntchito phee lanu lapansi, kukanda pang’onopang'ono mphepete mwa tsipa, ndi mbali za khosi, kusapyoza pakhosi peni peni penipeni. Kutsendereza kofunda kutsogolo kwa khosi kungawonjezere mwazi ndi kuchepetsa.

Kupuma M’madzi ndi Kulamulira Malo Okhala

Mpweya wa kumsonkhano umadziwika kuti ndi wouma kwambiri. Pambuyo pa gululo, mukhoza kudutsa malo ofikira anthu ndi kubwerera kumalo amene mungasuteko nthunzi. Kusamba kotentha kokhala ndi chitseko chotsekera kwa mphindi 10-15 kumapereka madzi abwino kwambiri a m'madzi, monga momwe amachitira chiwiya cha nkhope ndi madzi ophwa. Ngati muli ndi mankhwala onyamula ndi saline (pansi pa kuyang'anira gulu lanu la osamalira mawu), zimenezo zimakhala bwino kwambiri. Kenako, madzulo akakhalani, penani kutulutsa madzulo. Maphwando olira mokweza, ndipo ngakhale kuwonjezera mafoni. Cholinga chake chimakhala chochititsa kuti madzi akuyamwa pang'ono agwe.

Zimene Mungachite Ngati Mukumva Kunyozeka

Kudzikongoletsa pambuyo pa gulu kuli chizindikiro chochenjeza, osati cholephera. Ngati muli ndi mphamvu, tsutsani chikhumbo cha “kutsegulira khosi lanu,” chimene chimaphulitsa khosi lonse pamodzi ndi kukwiyitsa. Mmalomwake, tamezani mwamphamvu kapena kumwetsa madzi. Kuwonjezera madzi amene mumamwa, pitirizanibe kugwiritsa ntchito mankhwala a nthunzi, ndipo pitirizani mwamsanga kupuma mokwanira m’mawu (kusalankhulana kokha) kwa maola angapo otsatirawa. Ngati zizindikiro zikupitiriza mpaka mmaŵa, pendani ndandanda yanu yomwe ikubwerayo; kuswa ndandanda yanu yosaonekera bwino kuti mupezenso chinthu chanzeru, chigamucho chanthaŵi yaitali. Kuwonongeka kwa mawu kungakuwonongeni kwambiri kuposa kusoŵa kugwiritsa ntchito mawu.

Pamene Mungafune Kuthandizidwa ndi Akatswiri

Woseŵera aliyense ayenera kukhala ndi unansi wochititsa liŵiro ndi katswiri wa zamankhwala . Wasayansi wa zaka makumi angapo amene amasumika maganizo pa kulankhula. Zizindikiro zochenjeza zimene zimafuna kuti ulendo ukhale wofulumira zimaphatikizapo kulira kwa milungu iŵiri, kupweteka kwa kulankhula, kuphophonya kwa mwadzidzidzi, kapena kupweteka kwa mphuno. Ngakhale kusintha kosadziŵika bwino, monga kufunikira kuchotsa pakhosi panu nthaŵi zonse kwa mlungu umodzi msonkhano utatha, kungapereke chizindikiro cha kupweteka kumene kumapindulitsa ndi ukulu. [FL:0] Chikhoterero cha American-LLL - Tay Sounding As Association (ASA) chimapereka malangizo omveka bwino pa mavuto a mawu [FLL:1] ndipo kungakuthandizeni kupeza mawu odziwirira bwino kapena a SLP kapena ANENT. Kufufuza nthaŵi zonse sikulipiridwa ndi ntchito yake, kukhoza kuisintha kwa ntchito.

Kupanga Chikhalidwe cha Ntchito Yaitali

Njira zosonyezedwa pano siziri kokha za nyengo ya msonkhano. Kugwiritsira ntchito mwadongosolo kufunda ndi kuzizira, kulangiza kwa madzi, ndi kukonzekera kwa maganizo tsiku ndi tsiku kumasintha mawu anu kuchokera ku chinthu chofooka kukhala choimbira cholimba, cholankhulira. Pambuyo pa gulu, lembani mawu achidule: zimene zinagwira ntchito, kumene munamva kutopa, mawu aumunthu amene mukumva. M’kupita kwa nthaŵi, kudzidziŵa kwanu kudzawongolera kukonzekera kwanu ndi kupanga msonkhano uliwonse kukhala wodalirika, wathanzi. Mawu anu ndiwo kugwiritsa ntchito kwanu monga mmene kunalili koyamba.