Zolinga Zanyumba Zozizira Panyumba
Ngati mukupita kukagwira ntchito panthawi inayake pachaka, mwinamwake padzakhala nthawi ya tchuthi. Pakati pa ndondomeko zoyendayenda , ntchito za kusukulu za ana, kusonkhana kwa mabanja, kugula, kuphika, ndi kupita ku maphwando osiyanasiyana a tchuthi, ndondomeko yanu imakhala ndi maudindo atsopano, zomwe zimapangitsa kukhala kosavuta kukankhira ntchito pamsewu.
Koma ichi ndi chifukwa chake simukuyenera kugwira ntchito yanu chaka chino, makamaka pa nyengo ya tchuthi:
- Kuchita Masewera olimbitsa Thupi ndizopanikizika . Ngakhale mutakonda maholide, zingakhale zovuta. Onani mndandanda wa zifukwa zomwe zili pamwambapa.
- Zochita Zolimbitsa Thupi Zimathandiza Kulimbana Maganizo Osachita Zopatsa Pake . Nyengo ya tchuthi ndi nthawi ya chaka pamene mumakonda kusangalala ndi ma cocktails angapo, fungo lamakono a Khrisimasi, ndi gawo lanu labwino la Turkey ndi ham. Pamene mukuyenera kuyandikira zakudya zonse mosamala, malinga ngati mukuchita masewero olimbitsa thupi, mukhoza kukhala otsimikiza kuti kugwiritsa ntchito kalori wanu wambiri sikudzasintha ntchito yonse yomwe mwakhala mukuchita chaka chonse.
- Kuchita Zochita Kumakusungani Inu Pambuyo Pambuyo . Pamene chirichonse mu moyo wanu chikutayidwa pang'ono, ndithudi ndizosakanikirana kuti mukhale ndi njira imodzi kapena iwiri yopita kuzinthu zomwe zimakuthandizani kukhalabe ndi lingaliro labwino. Mukamapitiriza kuchita masewera olimbitsa mlungu ndi mlungu, mudzatha kudziteteza pa nyengo ya tchuthi ndikupita chaka chatsopano popanda kuyesa kuti musinthe moyo wanu pambuyo pa 1 January.
- Kuchita Zochita Kumalimbitsa Mtima . Zedi, maholide ayenera kukhala osangalala, koma ndi kangati mwakhala mukudziwombera mnzanu kapena mukukwiyitsidwa ndi ana anu, chifukwa chakuti moyo wanu sukuwoneka? Kuchita masewera olimbitsa thupi kumatulutsa mapoporphins omwe angathe kulimbitsa mtima komanso kukuthandizani kukhala ndi malingaliro abwino.
- Zochita Zolimbitsa Thupi Zimakulitsa Zokolola. Anthu omwe amachita masewera olimbitsa thupi nthawi zonse amalingalira bwino kwambiri ndipo amakhala opindulitsa kwambiri kuposa omwe amachita zosavuta. Mukapeza zambiri pa mbale yanu, kupanikizika thupi lanu kumatha kukuthandizani kuthana ndi zonse.
Mmene Mungapangidwire Kulimbitsa Thupi Loyamba Ntchito
- Sankhani Njira Zochepa, Zapamwamba. Uthenga wabwino ndikuti, simusowa kuchita ntchito yaitali. Kuthamanga kwafupipafupi, koopsa kwambiri kochita maseĊµera olimbitsa thupi kungakhale koyenera, kuposa kwanthawi yaitali, yophunzitsira. Pogwiritsa ntchito ntchito zitatu kapena zisanu pa sabata, aliyense wokhala pakati pa mphindi 20 ndi 45, mudzakolola phindu la masewera olimbitsa thupi pamene mukusunga (kapena kusintha) momwe mukulilimbirako.
- Khalani Pakhomo . Ngati mukudandaula za nthawi, tambani galimoto kupita ku masewera olimbitsa thupi. Izi zokha zimatha kumeta maminiti 10 mpaka 40 pa nthawi yomwe mumapanga nthawi yogwirira ntchito, malingana ndi kumene masewera anu amapezekera. Ndipo mukhulupirire kapena ayi, simukuyenera kukhala ndi masewera olimbitsa thupi kuti mukhale oyenera. Simusowa ngakhale zipangizo zamagetsi zodzipangira ntchito. Ganizirani zochitika zolimbitsa thupi zomwe zimapangitsa kuti mtima wanu ukhale wovuta pamene mukukumana ndi magulu akuluakulu.
- Tsatirani Pulogalamu . Bote lanu labwino kwambiri chifukwa chotsatira ndondomeko yochita masewera olimbitsa thupi, makamaka ngati mukufuna kuchita masewera kunyumba, ndikutsatira ndondomeko yeniyeni. Kungakhale kovuta kukonzekera ndi kupanga zomwe mukuchita, makamaka ngati simukudziwa momwe mungayambire. Fufuzani Pinterest ndi YouTube kuti mupeze mapulogalamu aulere, kapena lembani kuti pulogalamu yamasewero akukhamukira pa intaneti azitsatira maphunziro otsogolera aphunzitsi kunyumba.
Gwiritsani Ntchito Njirayi Yophatikizapo Ntchito
Monga chitsanzo cha mtundu wa mapulogalamu ophunzitsira omwe muyenera kutsata, yesani nthawiyi yozolowereka .
Masewera a Tabata
Mukamachita masewero olimbitsa thupi, yikani timata pa kompyuta yanu kapena ma foni yamakono kotero zimakupatsani nthawi yokwanira zisanu ndi zitatu zapadera, aliyense amakhala ndi masekondi makumi asanu ndi awiri a ntchito ndi masekondi khumi a mpumulo. Mwa kuyankhula kwina, mudzachita masekondi 20 a ntchito, ndiye mudzapumula masekondi khumi, kubwereza izi nthawi zisanu ndi zitatu. Tabata iliyonse imatenga mphindi zinayi.
Maphunzirowa a Tabata akuphatikizapo Tabatas ya mphindi zinayi.
Tabata # 1: Masewera
- Pangani maselo 8 a masekondi 20 ntchito, masekondi 10 apumire.
Tsamba # 2: Kukula kwa Mapiri
- Pangani maselo 8 a masekondi 20 ntchito, masekondi 10 apumire.
Tsamba # 3: Moguls
- Pangani maselo 8 a masekondi 20 ntchito, masekondi 10 apumire.
Tsamba # 4: Zima Zambiri
- Pangani maselo 8 a masekondi 20 ntchito, masekondi 10 apumire.
Zotsatira:
Balchin R, Linde J, Blackhurst D, Rauch HG. "Kugonjetsa kuvutika maganizo? Zotsatira za kuchita masewera olimbitsa thupi kuvutika maganizo." Journal of Affective Disorders . http://16j)30085-4/abstract. Vol. 200 Pg. 218-221. August 2016.
> Kongstad MB, Christensen JR, Sjogaard G, Sogaard K. "Zotsatira za thupi la thupi komanso maphunziro opanga thupi pantchito yopindulitsa pakati pa ogwira ntchito zachipatala." Msonkhano wa 20 Wakale wa European College wa Sport Science. http://www.forskningsdatabasen.dk/en/catalog/2284001709. 2015.