Samalani nokha ndi masewera olimbitsa thupi
Maholide samabweretsa maphwando ndi mphatso ndi kugula, koma mowonjezereka ndi nkhawa. Zingamveke zosatheka kuti mupeze mpweya, osapumula nthawi ino pachaka, koma kudzipereka nokha nthawi yothetsera nkhawa ndikofunikira ngati mukufuna kupeza chisangalalo chamtundu uliwonse. Ndikofunikanso kuti mukhalebe ndi thanzi lanu, kulemera kwanu, ndi chiyero chanu. Malangizo ofulumirawa amapereka malingaliro ena kuti musapezeke kupanikizika kwambiri nyengoyi.
1 - Musamatseke Ntchito Yanu
Zimayesa kutenga masewero olimbitsa thupi, koma kuchita masewera olimbitsa thupi ndi njira imodzi yabwino yothetsera mavuto, kupeza nthawi yokha, komanso kulimbitsa mphamvu zanu. Pangani zinthu zosavuta - Kuchita nawo ntchito panyumba kapena kukonza zochepa zochitidwa masewera olimbitsa thupi omwe safuna nthawi yochuluka kapena zipangizo. Dzipatseni nthawi yowonjezera kuti muzipinda mu bafa kapena chipinda cha nthunzi.
Timesaver Machitidwe Ogwira Ntchito
- 10-Minute Cardio Maganizo
- Kupindula Kwambiri pa Nthawi Yanu Yophunzitsa
- Pangani Nthaŵi Yophunzitsa Zochita Zofupikitsa
- Gwiritsani Ntchito Ntchito Zanu
2 - Kwezani Zolemera
Nthawi zambiri timapewera mphamvu kuti tigwiritse ntchito cardio nthawi ikakhala yolimba, koma muyenera kupitiriza kukweza zolemera. Sizongopangitsa kuti thupi lanu liziyenda , lidzakuthandizani kukhalabe ndi minofu ndi mphamvu zanu. Mphamvu ndizofunikira pa maholide pamene mukuchita ndi chirichonse poika mitengo ndi magetsi kuti mugulitse matumba ogula zinthu zonse.
Pitirizani kugwira ntchito yanu mwachidule ndikugwiritsanso ntchito kugonjetsa magulu anu amitundu yosiyanasiyana pamlungu. Zonse zomwe mukusowa ndi pafupi maminiti khumi kuti muwonetsere masewera olimbitsa thupi:
Zambiri
3 - Kuthamanga kapena kuyenda
Mwina mungaganize kuti mumakhala ndi cardio yokwanira yothamanga m'misika, koma nthawi yeniyeni yopita kapena kuyendetsa ikhoza kuwonjezera mahomoni abwino, kuchepetsa nkhawa ndi kulimbitsa mtima wanu mu mphindi zisanu zokha. Chachiwiri, zimakuthandizani kuti mukhalebe wolemera, kapena kuchepetseni kulemera kwa kudya kwambiri. Bonasi: Pamene mukusowa kupuma m'banja, ndizofukwa zomveka kuti mutulukemo pang'ono ndikudzipindulira nokha.
4 - Sungani ndi Maganizo / Thupi la Thupi
Ngati masewero olimbitsa thupi kapena machitidwe ovuta kwambiri sungatheke, yesetsani kupatula mphindi 5 mpaka 10 m'mawa kapena usiku kuti mukhale ndi maganizo abwino, monga kutambasula kapena yoga. Yoga ndi yabwino kuti musinthe, koma ndi njira yabwino yodzuka m'mawa ozizira kapena osadutsa tsiku lotsatira.
Yoga ndi Kukhazikika Zochita
5 - Kugona
Mwinanso mukhoza kukhala okhumudwa kusiyana ndi kale lonse, koma kugona mokwanira n'kofunika kuti musamakhale ndi mahomoni osokonezeka komanso kuti mukhale wolemera kwambiri. Ndipotu, kusowa tulo kungakhudze mahomoni ambiri kuti thupi lanu lisunge mafuta owonjezera pamene zinthu zikuvutitsa. Chitani zonse zomwe mungathe kuti mukhale ndi mwambo wogona, zomwe zimakuthandizani kuti musamasulidwe ndi kuyamwa - yesetsani kuyambanso ntchito yofunda, yambani kusamba, funani chinachake chochepetseni kapena muli ndi tiyi. Ndipo musamaope kutenga pulogalamu yamagetsi patsiku ngati simukugona mokwanira usiku.
- Kupeza Usiku Wabwino Kugona
6 - Pewani Kudya Kwambiri Nthawi Zambiri
Kodi mumakupeza kuti mukudya zambiri nthawi ino? Ndimangopanga chifukwa chakuti, pamapeto a tsiku lotopetsa, zimakhala zosavuta kugwa m'chipinda chodyera ndikulola wina kugwira ntchito yonse. Koma kukana chiyeso chodya nthawi zonse kungakuthandizeni kusunga nsalu yanu komanso kusautsika. Kudya kunja kungakhale njira yophweka, koma zonsezi zowonjezera zowonjezera zingathe kuwonjezereka mmwamba, zimakuchititsani kumva kuti ndinu wolakwa komanso wodandaula.
7 - Khalani Odzidalira
Pazigawo zochepa zoyambirira, ndinayesetsa kuchita zomwe mungathe kuti pulogalamu ya masewera olimbitsa thupi ichitike. Komabe, ngati kuyesera kuchita zonse kukupangitsani inu kupenga, musachite mantha kuti musabwerere kuntchito yanu. Kupeza maola angapo kuti mupite ku masewera olimbitsa thupi, sintha zovala zanu, kumachita masewera olimbitsa thupi, kusamba, kusintha zovala komanso kupeza kumene mukupita kungakhale kovuta, ngakhale pa tsiku lapamwamba. Yesani:
- Mphindi zochepa zolimbitsa thupi
- Kupuma
- Kuyenda nthawi iliyonse yomwe mungathe
Ngakhale masiku angapo kuchoka ku masewera olimbitsa thupi sikungakupweteketseni thupi lanu, mutangoyambiranso .
8 - Imwani Madzi Ambiri
Nthawi ino, ambiri a ife timatha kumwa mowa kwambiri kuposa nthawi zonse, zomwe zingapangitse kulemera . Onjezerani kuti kuzizira, nyengo youma ndipo muli ndi njira yowonongeka kwa madzi. Kukhazikika kwa madzi kumapangitsa kuti mukhale ndi mphamvu ndipo zimakupangitsa kukhala zovuta kuziganizira. Kukhala ndi ludzu kungakhoze kukupangitsani kuti mukumva njala, kukupangitsani kudya kwambiri kuposa momwe mumachitira. Yesetsani kugwiritsa ntchito madzi Calculator kuti mudziwe kuchuluka kwa madzi omwe mumasowa tsiku ndi tsiku ndikutengera botolo la madzi ndi inu tsiku lonse. Mutha kumwa zakumwa zamchere ndikudya zipatso ndi ndiwo zamasamba, zomwe zingakuthandizeninso kupanga madzi. Ndipo, ngati mumamwa mowa, yesetsani kukhala ndi madzi pakati pa zakumwa zonse kuti mukhale osamalitsa komanso osungunuka.
9 - Phunzirani momwe mungayankhire
Kunena kuti "ayi" kungakhale kovuta ndipo munthu wovuta kwambiri anganene kuti ayi mwinamwake. Tonsefe tikuganiza kuti tiyenera kuchita zonsezi - Gulani mphatso zabwino, zikulumikireni mosamala, kukongoletsa nyumba, kukonzekera phwando, kupita ku maphwando ena onse omwe akukonzekera, kusamalira ntchito zapakhomo tsiku ndi tsiku ndikuzichita zonse kumwetulira kwakukulu pa nkhope zathu.
Mu 'Siyani dziko la Beaver', zomwe zingakhale zotheka. Mumoyo weniweni, palibe mphatso yabwino yomwe mungadzipatse koposa kunena "ayi," ku zinthu zomwe simungathe (kapena simukufuna) kuzichita.
Dzipange nokha kukhala patsogolo ndikuika patsogolo patsogolo ntchito zanu zonse kuzungulira mutu waukuluwo. Sankhani ntchito zomwe muyenera kupita nawo ndi ntchito zomwe mungapereke kwa wokondedwa wanu. Musaope kusiya ntchito zomwe zimangowonjezera nkhawa. Dzikumbutseni kuti maholide ali pafupi kusangalala nokha ndi banja lanu, osati kukhala chiwonetsero chachikulu.
Zambiri
10 - Dzipindule Nokha
Pamene maholide atatha, dzipindulitseni nokha pa ntchito yabwino yomwe mwachita bwino. Nthawi zonse zimakhala zochepa pamene matchuthi amatha, choncho dzipangire nokha kuti ukhale ndi nkhawa komanso thupi lanulo ndilokonzekera chaka chatsopano.
- Konzani minofu kapena mankhwala ena
- Konzani usiku ndi anthu omwe mumakonda kukangokhala nawo
- Konzani usiku wokha, kuwerenga buku, kumvetsera nyimbo kapena nyumba zogona
- Chitani nthawi yowonjezera yogwirira ntchito. Dzipatseni nthawi yochuluka ya cardio yanu, mphamvu, ndi kutambasula ndikukonzekera kusambira kutsogolo pambuyo pake.
- Sungani ora kuti muchite chinachake chimene mumakonda