Kodi mwauzidwa kangati momwe mungatetezere kulemera ? Ndinalemba za milioni kapena nthawi zambiri muzinthu zambiri zomwe ndalemba pa mutuwo ndipo zowonjezera izi: Kuchita zambiri, idyani pang'ono. Lonjezerani pazimenezo ndipo muli ndizofunika - Muyenera kuchita maphunziro a cardio ndi mphamvu ndi dash of training high interval interval , kukonzedwa kwa maphunziro a dera komanso yogawana kapena yoga . Inu mwazimva izo nthawi zambiri, sizikuwoneka kuti ziribe chifukwa choti ife tisamachite masewera olimbitsa thupi. Komabe, nthawi zonse timakhala nthawi yopewera.
Pali zinthu zambiri zomwe tiyenera kuchita kuti tipewe kulemera, koma palinso zinthu zomwe mungaleke kuzichita zomwe zingakuthandizeni kuthana ndi zovuta zanu
1 - Dikirani Kudikira Kuti Muzimva Ngati Kuchita
Pambuyo pa zaka 20 zochita masewera olimbitsa thupi, ndizosavuta mmawa kuti ndimamva ngati ndikugona pa 5:30 kuti ndichite masewera olimbitsa thupi. Sindikufuna ngakhale kuwuka konse, mochulukirapo kuti ndipange masewera olimbitsa thupi. Kotero, bwanji ine ndikuchita izo? Chowonadi ndi chakuti, si chikhumbo chochita masewera omwe amanditengera ine pabedi, koma kuphatikiza chizolowezi, chilango, ndi kupitiriza. Ndipo kudziwa kuti kugwira ntchito kumathandiza kuchepetsa kuchepetsa kugwira ntchito.
Nthaŵi zambiri, timadikirira zolimbikitsa kuchita masewera olimbitsa thupi, koma kuyembekezera izi kumakhala ngati kuyembekezera zofuna kuyendetsa chimbuzi. Kodi mukufunadi kuyeretsa chimbudzi? Ayi. Ndizo chinachake chomwe iwe uyenera kuchita, koma pamene iwe uchita izo, iwe ndiwe wokondwa kwenikweni kuti iwe unachita.
Zimene Muyenera Kuchita M'malo mwake
Pangani zolinga zanu.
- Dzipatseni mphotho pomaliza mapulogalamu anu - Buku latsopano kuti muwerenge, usiku kapena, chimodzi mwazinthu zonyansa zanga, galasi lowonjezera la vinyo.
- Lembani cholinga chanu pa pepala ndikuchiyika pa ola lanu kapena gudumu lanu. Chikumbutso chimenecho chikhoza kukhala chokwanira kuti iwe uyambe, chomwe nthawizonse chiri chovuta kwambiri.
- Musati mudutse masewera anu - Musanaleke, dzifunseni mafunso ngati awa, kodi mungadandaule ndi chisankho chanu? Kodi mungapangitse bwanji ntchito yoperewera? Musadzilole kuti muchotse njuchi mpaka mutapanga chisankho choganiza bwino.
- Onetsetsani kuti mukugwira ntchito yoyenera - Onetsetsani kuti mumakonda kuchita khama ndikuonetsetsa kuti mumakonda zomwe mukuchita - kapena ngati mukuchita. Palibe njira yomwe mungachitire ngati mudana ndi ntchito yanu.
2 - Lekani Kulilemba
Kodi chinthu choyamba chimene mumachita ndi chiyani pamene mwazindikira kuti mwakhala mukuchita nthawi yaitali bwanji? Ngati munati, " Ndikuvomereza kulephera kwanga ndipo ndikuchepetsa pang'ono kuti ndichite masewera olimbitsa thupi kuti ndisamavulaze," ndiye ndikudziwa kuti ukunama. Ndikutanthauza, ndani amachita zimenezo? Chabwino, anthu enieni, ololera, omveka, ndithudi, koma ambiri a ife sitikugwira ntchito pambali pa ubongo.
Pamene talephera kuchita masewera olimbitsa thupi, nthawi zambiri timayankha kuchokera ku gawo la maganizo kwambiri la ubongo wathu, gawo lomwe limati tikuyenera kukonza izi ndipo tikuyenera kulikonza mwamsanga. Ndipo kodi timakonza bwanji? Mwa kubwezeretsa ntchito zonse zomwe tinaziphonya sabata imodzi ya chilango ndi kuzunza.
Tikamapita kumapeto kwa mlungu wonse , timakhala tikulephera kwambiri, kuyesera kuti tisakhale ndi zovuta zolimbitsa thupi komanso kukhala osatetezeka, kupweteka, komanso, kulephera kwambiri.
Zoyenera kuchita
- Kambiranani ndi izi - Mwinamwake zimakupangitsani kukhala omasuka kudzipha nokha masewera olimbitsa thupi, koma izi zidzatha mpaka m'mawa pamene simungathe kudzuka. Inde, ndi pang'onopang'ono, koma mumapanga chitukuko chenicheni ngati mutatenga nthawi yanu ndikuyamba kukula.
- Khalani ophweka - Musalole kuti kulakwa kukuyendetseni ntchito yanu. M'malo mwake, pangani pulogalamu yomwe ikugwirizana ndi msinkhu wanu wa thupi, osati momwe mumakhalira. Ngati mwangokhala sabata kapena awiri, mwinamwake mukhoza kubwereranso kuntchito yomwe munagwiritsa ntchito kale. Ngati zakhala masabata, miyezi kapena zaka, zikhale zosavuta. Yesani kayendedwe koyambirira kawiri pa sabata ndi zosavuta kuti thupi likhale lokhazikika .
- Limbikitsani wophunzitsa - Ngati muli ndi mbiri yoyambira ndi kuyimitsa masewera olimbitsa thupi, iyi ikhoza kukhala nthawi yabwino kuti muitane ndi akatswiri. Mwinamwake mungafunikire kumangogwiritsa ntchito pulogalamu yanu kapena malingaliro atsopano a momwe mungagwiritsire ntchito ndi kumamatira nawo .
3 - Lekani Kuika Zolinga Zopanda Phindu
Inde, zikuwoneka ngati kugwira ntchito ndikudya makungwa a mtengo ndi mandimu kwa sabata limodzi kapena awiri ziyenera kutsogolera malipiro anu - Mabulu anu ayenera kugwa mthupi lanu mutatha kupweteka ndi kuzunzika konse.
Zoona zake ndi zochepa kwambiri kuposa zosangalatsa. Nthawi zina, palibe chomwe chikuchitika ( kupatula kunja) kupatula minofu yambiri ndi kukhumudwa. Nthawi zina zimakhala zovuta kwambiri ... mukhoza kulemera . Izi kawirikawiri zimakhala zosakhalitsa, koma sizosangalatsanso.
Ndiye kodi mumatani pamene mukuchita zinthu zonse zabwino komanso thupi lanu silinayankhe?
Zoyenera kuchita
- Ikani zolinga zoyenerera - Simungathe nthawi zonse kufotokozera kuchuluka kwa kuchepa komwe mungatayike sabata iliyonse, ngakhale mutakhala angwiro (omwe simudzakhala ... osachepera nthawi zonse). Yesetsani kuiwala za kulemera kwake ndikukhala ndi zolinga zowonjezera - Kukwaniritsa kuchuluka kwa ntchito pa sabata, mwachitsanzo, kapena kugwira ntchito mwakhama. Sungani kalendala ya masewera olimbitsa thupi ndikuwonetsetsani ntchito yanu, ndiye sungani mlungu uliwonse kuti mupambane.
- Kuchita masewera olimbitsa thupi sizimatsenga, ziribe kanthu momwe ndikuwonekera bwino, ngakhale zirizonse zomwe mungazione m'magazini kapena zoperewera, mulibe njira yochepetsera kulemera . Chowonadi ndi chakuti, pamafunika kuchita masewera olimbitsa thupi kusiyana ndi momwe mukuganiza kuti mutaya thupi ndipo zimatenga nthawi yambiri kuposa momwe mukuganizira. Ndipotu, zimatha kutenga chaka kuti muwone kusintha kweniyeni , kokha chifukwa nthawi zambiri zimatenga nthawi kuti mudziwe momwe mungayendere zovuta zonse pamoyo wanu.
- Dziwani kuti simungathe kulamulira mbali iliyonse yolemetsa - Mukhoza kuyendetsa kudya ndi kuchita masewera olimbitsa thupi, kusamalira maganizo ndi kugona, koma palinso zinthu zina zomwe sitingazilamulire - Age, gender, ndi majini, kutchula pang'ono . Ndamva mawu okhumudwitsawa kuchokera ku Tony Horton nthawi miliyoni (pamene mwamuna wanga anachita P90X ), koma mwinamwake zimakhumudwitsa chifukwa ndi zoona: "Chitani zabwino ndikuiwala zonse."
4 - Siyani zifukwa
Tonsefe tingakhale ndi zifukwa zomveka zopuma masewera olimbitsa thupi ndipo onse amawoneka kuti akutsutsa. Tili otanganidwa kwambiri , tatopa, tikufunikira kuyeretsa galimoto ndipo ngodya yomwe ili kumbuyo kwa furiji sikuti imangokhala pfumbi yokha, kodi?
Zovuta kwambiri, anthu omwe amachita masewera olimbitsa thupi amakhala ndi zofanana ndi zofunikira, komabe amatha kugwiritsa ntchito tsiku lililonse. Kodi akuchita chinachake zamatsenga zomwe simunayambe kuzichita? Ndikukuuzani, koma ndikufunika kukuphani.
Zimene Mungachite M'malo mwake
- Fufuzani mipata yochita masewera olimbitsa thupi, osati zifukwa zosayenera - Ngati mulibe nthawi yochuluka, yesetsani kugwira ntchito yamasana , kufupika, kugwira ntchito mwakhama kapena kupatulira nthawi zonse .
- Sinthani maganizo anu olakwika pa zochita masewera olimbitsa thupi - Ngati ntchito yanu ndi ntchito ina, kodi mukusangalala bwanji? Koma bwanji ngati ntchito yanu ili ndi mwayi wokhala ndi nthawi yokhazikika? Kapena nthawi yowonera masewero omwe mumawakonda pa TV pamene muli pamtunda kapena mukunyamula zolemera? Pezani nthawi yochita masewera olimbitsa thupi bwino ndipo mudzakhala okonzeka kutero.
- Khalani owona mtima pawekha - Pamene ugona pabedi, pokambirana ndi iwe wekha ngati mukufuna kuchita masewera olimbitsa thupi, dzifunseni izi: Kodi mukugwira ntchito yowonjezereka pambuyo pa ntchito kapena mawa kuti mupange? Chimodzi mwa kupanga chizoloŵezi chochita masewera olimbitsa thupi ndikuchita kwazo ziribe kanthu momwe bedi ilo limakhalira.
5 - Lekani Kuganiza Izo Zidzakhala Zosavuta
Kodi mumayamba kuyang'anitsitsa kuyang'ana zolimbitsa thupi? Pali chinthu china chodabwitsa ponena za iwo, wokongola kwambiri, wokongola kwambiri akumwetulira pamene akusunthira chinthu chosochera kapena mwamuna wosavala, wamwamuna wobisala, akugwedeza thukuta pogwiritsa ntchito zingwe zapadera kapena zina. Zimapangitsa kuti ziziwoneka zosavuta, zosangalatsa kwambiri zomwe mumaganiza - Hey, ndikhoza kuchita zimenezo! Ndipo ngati ndichita, ndidzawoneka ngati choncho!
Koma anthu awo akusangalala chifukwa akulipira. Ndipo iwo sanapeze thupi limenelo ndi makina opotoka a ab. Iwo ali ndi ntchito - mtundu wa ntchito yolimbika yomwe imachokera pakuchita zofunikira . Kugula makina kapena masewera olimbitsa thupi kapena kulemba ntchito wophunzitsa sikumagwiritsa ntchito zamatsenga mosavuta, ziribe kanthu zomwe anthu omwe amachititsa kuti awonongeke.
Zimene Muyenera Kuchita M'malo mwake
- Onetsetsani kuti mukugwiritsa ntchito masewera olimbitsa thupi otani - Anthu ambiri amagwira ntchito ola limodzi pa tsiku, masiku ambiri a sabata kuti ataya komanso / kapena kusunga thupi. Ambiri a ife timasowa nthawi kuti tigwire ntchito yolimbitsa thupi, zomwe zikutanthauza kuti kulemera kumangokhala pang'onopang'ono pamene mutatenga nthawi imeneyo.
- Onetsetsani kuti mukuchita masewera olimbitsa thupi otani - Izi zimadalira nthawi yanu komanso momwe mumakhalira. Ngakhale mutakhala ndi nthawi, thupi lanu lingathe kuthana ndi mphindi 20 kapena 30 panthawi imodzi. Musanachite chilichonse, ganizirani zomwe mungagwiritse ntchito m'maganizo ndi mwathupi ndikuyamba pomwepo. Mukhoza kuwonjezera nthawi yambiri.
- Dziwani kuti izo sizidzakhala zomveka - Zochita zimapangitsa kuti ziziwoneka zosavuta, koma siziri. Ngati mukufuna kusintha thupi lanu, muyenera kuchoka kumalo anu otonthoza ndikutsutsa thupi lanu ndi zambiri kuposa momwe zimagwiritsidwira ntchito. Izi sizidzakhala zomveka koma, kumvetsa kusiyana pakati pa ululu wowawa ndi ululu woipa kukuthandizani kudziwa zomwe ziri zachibadwa ndi zomwe siziri.
6 - Yembekezerani Nthawi Yoyenera Yophunzitsa
Chaka chilichonse, ndikudikira nthawi yabwino kuyeretsa pansi. Nthawi zonse ndimasankha nyengo yozizira chifukwa ndiyeneranso kuchita chiyani? Panthawiyi (kawirikawiri ndikutentha, tsiku lotentha), ndikukhulupirira kuti zidzasangalatsa kukonza pansi pa nyengo yachisanu. Chipinda changa chakuda, chozizira, chokhumudwitsa, chonyansidwa. Kuthamangira kwachisanu ndikumeneko ine, ndikuyendetsedwa pa kama, ndikuwonera dziko Lapansi .
Nthawi zambiri timachita zimenezi ndi kuchita masewera olimbitsa thupi, komanso kuyembekezera kuti ana abwerere ku sukulu kapena achoke kusukulu. Kudikira mpaka titatha tchuthi kapena titasintha ntchito kapena pambuyo pa ukwati. Ngati mukuganiza motere, nthawi yabwino siidzabwera.
Zoyenera kuchita
- Lekani kuzengereza - Monga kukwatira kapena kukhala ndi ana kapena, um, kuyeretsa pansi, palibe nthawi yabwino. Choncho, yambani tsopano. Valani nsapato ndikuyenda. Apo. Inu munachita.
- Gwiritsani ntchito moyo wanu momwe ulili panopo - Nthawi zonse tikudikira kuti zinthu zikhazikike koma kodi izi zikuchitika liti? Ngati tili ndi mwayi, tikhoza kutenga sabata kapena awiri nthawi ndi nthawi pamene moyo suli wosokoneza. Musayese kusintha ndondomeko yanu kuti mugwirizane ndi ntchito. M'malo mwake, yesetsani kugwira ntchito mwakhama, ngakhale mutangotsala mphindi 10 pokha.
- Ganizirani za moyo wathanzi - Mawu akuti "moyo wathanzi" ndi njira yowonjezereka, komabe ndi mawu abwino kuti afotokoze makhalidwe amene muyenera kuikapo kuti muchepe kwambiri.
7 - Lekani Kuopa Kulephera
Ngati pali chinthu chimodzi chomwe chiri chotsimikizika m'moyo, ndi kuti tidzatha. Inde, tidzalanso misonkho ndipo tidzafa, koma tidzakhalanso olephera pazinthu, ndipo mosakayikira tidzatha kuchita masewera olimbitsa thupi . Sikuti mumayamwa, ndizomwe simungakwanitse kuchita nthawi zonse. Padzakhala nthawi yomwe mukudwala , ovulala , otopa, pa tchuthi kapena kupita ku chinachake chomwe chimakulimbikitsani kusiya ntchito yanu.
Ndizo zomwe zikuchitika. Chinyengo sichiri kuyesa kukhala wangwiro koma kulola nthawi zimenezo m'moyo wanu pamene simungathe kugwira ntchito.
Zimene Muyenera Kuchita M'malo mwake
- Dzikhululukire nokha - Ambiri a ife timayesa kudziimba mlandu tikachita masewero olimbitsa thupi titasiya, koma mungapeze kuti mukupita patsogolo ngati mukudzikhululukira nokha.
- Tsimikizirani - Nthawi zambiri ndimadzikayikira kwambiri ndipo mwinamwake mumachita chimodzimodzi. Dzikumbutseni kuti izi ndizochita masewera olimbitsa thupi ... osati opaleshoni ya ubongo, osati sayansi ya rocket, osati chirichonse chimene chidzapangitsa munthu kuti afe ngati simukuzipeza bwino nthawi zonse.
- Bwererani kumbuyo ndikusunthira - Ndizovuta kuwonana matupi athu atatha nthawi yaitali ndikuchita masewero olimbitsa thupi, ndipo chifukwa chake, enafe timakonda njira yoyendetsa mchenga. Izi zingakhale zosangalatsa kwa kanthawi koma, pomalizira pake, mudzafunika kubwereranso. Njira yabwino yochitira zimenezi ndi kungopitirira. Kumbukirani zomwe mwachita molakwitsa ndikuganizira zomwe mungachite bwino.
8 - Lekani kudzipangira Sabata
Mwamuna wanga amachita izi pamene adzanyamula zovala zake zogwirira ntchito akamapita kunja kwa tawuni , poganiza kuti adzapeza nthawi yochita masewera olimbitsa thupi akadzafika kumeneko. Pafupifupi 90 peresenti, palibe zovala zogwirira ntchito mu sutikesi yake akadza pakhomo - Chimene chimandipatsa ine, koma osati kwambiri.
Monga momwe tonse tikudziwira, kuganiza kuti tidzangowonjezera pokhapokha ngati tilibe nthawi. Ngati mutha kukhala ndi nthawi yochulukirapo, yomwe simukuchitika, kodi mukugwira ntchitoyi? Ayi. Mwinamwake mungayang'ane imelo kapena Facebook kapena mwina mumasewera masewera a Candy Crush, pomwepo? Nanga mumapewa bwanji vutoli?
Zoyenera kuchita
- Konzani ntchito yanu pasanapite nthawi - Khalani pansi ndi kalendala yanu ndikudutsa sabata yanu kuti muwonetse nthawi yanu yochita masewero. Mutangochita, konzani zomwe mudzachita panthawi imeneyo. Ngati muli ndi maminiti 30 kapena asanu, mwachitsanzo, maphunziro a dera angakhale othandizira kwambiri.
- Konzekerani nthawi yochita masewera olimbitsa thupi - Zimayamba usiku usanapeze zonse zomwe mukufunikira kuti muzichita masewera - zovala, zakudya zopsereza, madzi, iPod, ndi zina zotero.
- Pangani zosavuta kuchita masewera olimbitsa thupi - Ikani zovala zanu pafupi ndi bedi lanu, sankhani ntchito zomwe zilipo ndipo musamafunike kukonzekera kapena zipangizo zambiri, pita nawo masewera olimbitsa thupi omwe mukupita kwanu kapena kuntchito. Chotsani zopinga zambiri zomwe zingatheke kuti mutengeke.
- Khalani osinthasintha - Ambiri a ife tiri ndi malamulo okhudza ntchito zathu - Ayenera kukhala nthawi ino ndikutsiriza nthawi yayitali ndikuphatikizapo ntchitoyi. Ngati ngakhale chimodzi mwa zinthuzo siziripo, tikhoza kunena "O darn ... ndikuganiza kuti sindingathe kuchita!" Ngati ntchito yanu isagwirizane, isinthe mpaka itachita.
9 - Lekani Kuchita Zokha
Ambiri a ife timalimbana ndi masewero olimbitsa thupi komanso kulemera kwa thupi, koma ndizochititsa manyazi kuti ambiri mwa ife timalimbana okha. Ndikuganiza kuti mukuyenera kuyenda kuzungulira dziko lapansi monga momwe mumadziwira zomwe mukuchita pamene, ambiri a ife sitiri ndi chidziwitso.
Zingatengere kulimbika kwambiri kuti uvomere kuti mukuvutika, koma kutero kwa munthu woyenera kungakhale mpumulo waukulu ndipo kungakhale chomwe mukufunikira kupitilira.
Zoyenera kuchita
- Pemphani thandizo - Ndikokwanira kuti muchepetse thupi ndipo zimakhala zovuta pamene muli ndi abwenzi kapena achibale akukutsutsani. Kodi mungadye bwanji karotiwo pamene mwamuna wanu abweretsa kunyumba pizza yayikulu? Lankhulani ndi banja lanu za momwe angakuthandizireni ... kubisa chakudya chopanda kanthu, mwachitsanzo, kapena kudya zakudya zabwino ndi inu ndikusunga pizza pamene mulibe.
- Pezani njira yothandizira - Tingathe kupeza chithandizo chabwino kuchokera kwa anzathu, ogwira nawo ntchito kapena pa intaneti. Njira yothandizira imeneyi ingakulimbikitseni pamene mukukambirana, kuyankha mlandu pamene mukuzengereza ndi kumvetsa pamene mukuvutikira.
- Lankhulani ndi pro -Anthu ambiri amaopa kubwereka wophunzitsa kapena katswiri wamaphunziro kuti awathandize. Mwinamwake ndizofunikira kapena mwinamwake mukuchita manyazi kulankhula za momwe mumayamwa kwa mlendo. Mwachimwemwe, akatswiri ali chabe - akatswiri omwe ali mu bizinesi makamaka kuthandiza anthu omwe ali ndi nkhaniyi.
10 - Lekani Kuyesera Kukhala Wangwiro
Chinthu choyamba chimene mungachite mutasiya kuchita masewera olimbitsa thupi kapena zakudya? Ndikukhumba kuti ngoloyo ikangokugwirani kale? Timakonda kugwiritsa ntchito zolakwa ndi manyazi kuti tidzilimbikitse kuchita masewero olimbitsa thupi, koma nthawi zambiri zimabwereranso.
Mukakhala opanda ungwiro, mumadzimvera chisoni. Ndipo pamene mumadzimvera chisoni, mumakhala bwino. Ndipo mumatani kuti mukhale bwino? Ndimachita masewera olimbitsa thupi? Ayi, mwinamwake ndi botolo la vinyo ndi thumba lalikulu la Doritos.
Kapena mwina ndi ine ndekha.
Palibe cholakwika ndi gulu lachisoni nthawi zina, koma ngati nthawi zonse mumadzitonthoza ndi kudyetsa maganizo , ndi nthawi ya njira yatsopano.
Zoyenera kuchita
- Lekani kudzikweza nokha - Sichiwotcha makilogalamu ndipo ndizovuta kuti mufike pamtunda wanu ndi phazi lanu.
- Pezani malingaliro - Tangoganizani mukuwuza nkhani yanu ya kulephera kwa mnzanu wodalirika. Kodi iye anganene kuti, "Mukudziwa, mumayamwa kwambiri? Mwinamwake muyenera kusiya"? Ndikukayika. Tangoganizirani zomwe munganene kwa bwenzi lanu mu nsapato zanu ndiyeno muzinena nokha.
- Tenga chopanikizika - Mukapanda kulakwitsa , chiyambi chanu choyamba chingakhale mantha. Musanyalanyaze chidziwitso chimenecho ndikukumbutseni wotsutsa wanu wamkati kuti mumaloledwa kulakwitsa. Dzipatseni nokha mwayi wonse womwe mukufunikira kupambana, ziribe kanthu kuchuluka kwake kumatengera.