HLAWULWA
Inyathelo 1: Vuka ngexesha elinye. Uya kumangaliswa, kodwa ukuvuka ekuseni kunzima xa umzimba uphakamiseka umkhwa, "kumatshini." Zibophezele ukulala phantsi kusihlwa, kwaye uvuke ngexesha elifanayo ekuseni. Emva kweeveki zokuqeqeshwa, uya kuqaphela ukuba umzimba uyalala kwaye uvuke ngexesha elifanayo ngokuzimeleyo, ngaphandle koncedo lwewashi le-alamu.
Inyathelo 2: Le yileta yeetekisi ezintathu. Uninzi lwabantu ludla ngaphambi kokulala, ngoko kuya kufuneka ulungelelanise nolawulo lwentsasa. Uxinzelelo olunamandla lwamanzi luya kuvuka ngokulula. Musa nje ukuyiphatha ngeshahla eshushu: ubushushu buya kuthoba indlela yokuvuselela umzimba.
Inyathelo 3: Vula umculo. Ulwaphulo lomculo, njengoko luyaziwayo, lunciphisa uxinzelelo, luphucula umoya kwaye lunempembelelo entle kwimpilo. Ukuze ujonge izibonelelo zomculo, awudingi ukutyelela iofisi yeengcali: makumphephe umculo kumini yonke. Esikhundleni se-alamu ezibuhlungu, kungcono ukusebenzisa isilondolozi sangaphambili esilungiselelwe kwingqungquthela yakho yomsakazo oyintandokazi - kukuvuyisa kakhulu ukuvusa izandi zomculo omnandi. Ukuvuka, uthathe umculo ngomhla olandelayo ukuba uzonambitha - unamandla ngenxa ye-vivacity, i-classical-for appeasement.
Inyathelo 4: Yenza iimvavanyo. Ewe, ukuhlawula yinto yokugqibela ucinga ngayo, uzama ukungaphumeleli ukuvula amehlo akho ekuseni. Nangona kunjalo, ukuba i-gymnastics yasekuseni iba ngumkhwa, wena uya kukhwankqiswa ngolo hlobo oluza kuthululela emzimbeni ngomsebenzi ngamnye omtsha. Ewe, ewe, ungahleki, ukuhlawulisa kukukhawuleza kakhulu, kwaye kulula ukwenza oko kusasa. Ukongezelela, awuyi kukwazi ukusinda kuyo phantsi kwengqiqo ekufuneka uyenze izinto ezininzi, njengoko kudla njalo, ukuba uchithe ukuzivocavoca umzimba ngokuhlwa. Ewe, ukuba uye wafikelela eziphakamileyo ezinokuthi uhambele iklabhu yokuzivocavoca ekuseni, ucinga ukuba yiyiphi intleko oza kuyenza kwi-sauna kwaye ngakumbi emva kwayo! Umhla uya kuqala ngokugqibeleleyo! Ukuba ibinzana elithi "ukusetyenziswa kwentsasa" kusengomsindo okwenkqisayo kuwe, hamba ngqo kwindawo elandelayo.
Inyathelo lesi-5: Sula. Ukutyunjwa okuqhelekileyo usebenzisa onke amaqela omzimba kukuqhelanisa intliziyo kwaye kunceda umzimba ukuba uvuke uze ulungiselele isigqi somsebenzi. Mhlawumbi ndingathanda indebe yekhofi. - uya kucela. Nangona kunjalo, ngokungafani nekhofi, ukunweba kusasa kwandisa amandla kunye nokuqina kwemisipha, kuphucula ubungqina, kuphakamisa isimo sengqondo. Okokuqala, xhaphaza kwaye ukhulule izihlunu zemilenze, ngoko, ujikeleze ngobumnene iifolo zegolo uze uphendule ngokukhawuleza, ubuyisele ukujikelezwa kwenkqubo ye-musculoskeletal. Ukubala ngokukhawuleza ukusuka kwinye ukuya kweyesihlanu, phumula, uze udibanise onke amaqela emisipha evela kwiingcebiso zezinzwane zakho phezulu. Lo msebenzi uya kuthatha imizuzu emi-5 ukuya kwezi-7. Emva kokuba uqedile ukusa kwantambama, ngokukhawuleza uya kubona ukuba indlela yakho yokuziphatha iphucule. Oku kubangelwa kukuba umzimba wethu emva kokuzikhandla komzimba kukhulula i-endorphins- "i-hormone ye-mood", esinceda sivuyise kwaye sizive siphezulu.
UKUPHATHA KUNKHUBA
Inyathelo 6: Yenza idayari yokungena. Ngoku ukuba umzimba ulungele usuku olutsha, lixesha lokuvusa ingqondo yethu. Uphando olusandululwazi lwakutshanje lubonise ukuba ukugcinwa kwidayari rhoqo, kuquka i-electronic, kuphucula impilo, kulungelelanisa iimvakalelo ezintle kwaye kunceda ukuphumla. Thatha umgaqo wokuqala kwakho ekuseni kunye nerekhodi kwidayari yakho okanye iblogi . Chaza umcimbi osandul 'utsha nje ebomini bakho, ukhumbule kungekuphela nje iinyani, kodwa kunye neenkcukacha ezincinci: ukuvumba, ukuthanda, izandi, imifanekiso. Akuyimfuneko ukubhala kuphela ngezinto ezintle: ukuba into ethile ikuphazamisa okanye ikukhusekisa, ichaze ngokucacileyo, uzame ukufumana kwimeko ethile into efanelekileyo: xelela malunga namava, izigqibo, izisombululo ezifunyenweyo. Ukurekhoda kwidayari kuthatha imizuzu eyi-10-15, apho ubuchopho bakho kunye nokuqonda kwakho kuya kuvuswa, kwaye amandla aya kunikwa wena ngosuku oluzayo!
YENZA I-FUEL
Isinyathelo 7: Ukulinganisela isidlo sakusasa. Ukutya kwasekuseni - yonke intloko. Ukutya kwasekuseni ekuseni kusasa kubanjwe i-snack ekusebenzeni kwaye yindlela efanelekileyo yokunyusa izinga lakho lamandla. Isidlo sakusasa, iphephancwadi okanye incwadi, ukuthula, ukuzola - konke oku akufani nhlobo nokuhlafuna okukhawulezayo kwentlabathi kunye nokuphefumula okungenakuqondakala. Ukongezelela, izondlo ziye zafakazela ukuba ukutya kwasekuseni okuphosakeleyo "zakusyaetsya" ukungafuni ukulawula ukutya konke okunobungozi emzimbeni: ukutya okumnandi , ukutya okukhawulezayo, ukutya okunamafutha, njl njl. Ulibale i-sandwiches ne bhotela-kukungcono udla irayibhidi kunye ne yogurt elula. Iidiliya ziqulethe inani elininzi lokuncedisa i-antioxidants, kwaye i-yogurt iya kuba nefuthe elihle kwinkqubo yokutya.
Isinyathelo 8: Khetha phakathi kwe-green tea kunye nekhobe yekhofi. Itiyi elihlaza liqukethe amaninzi e-antioxidants, ngoko ke inkomishi yamanzi ye-green tea iyona nto ikhethileyo kunye nenempilo yokuqalisa usuku. Ngokuphathelele ikhofi, akufanele uthathe i-caffeine kakhulu, kodwa enye indebe encinci yokuphuza isiphuzo esiphunga, esiphuzile kusasa, akunakwenzeka ukulimaza impilo yakho.
Inyathelo 9: Zama ukusela ezimbini iiglasi zamanzi ngaphambi kokuba ushiye indlu. Ebudeni bemini, siphuze kangangoko kunokwenzeka ngamanzi amaminerali (iibhotile ezininzi zeelitha ezingama-0.5), kunye nesidlo - enye iiglasi ezi-2-4 zamanzi. Esi sibalo samanzi sibonakala sikhulu kuphela ekuqalekeni. Enyanisweni, umzimba udinga iilazi ezi-8 ukuya kwezi-10 zamanzi ngosuku ukwenzela ukugcina ulungelelwano oluchanekileyo lwamanzi. Ekuqaleni, unokwenza u tyelele indlu yokuhlambela ngokuqhelekileyo kunokuqhelekileyo, kodwa le nto yinkathazo yesikhashana. Kungekudala umzimba wakho uza kusetshenziselwa isixa semali esetshenzisiweyo, iya kuqala ukuwufumana kumqulu ofunekayo, kwaye ukungabikho rhoqo kwi- yokuhlambela kuya kupheliswa.
FUNDA UKWENZA IMIYA YAMASHANGA
Inyathelo 10: Sebenzisa ekuseni ngokuzinceda wena. Musa ukuchitha ixesha kwiphupha - iiyure zentsasa zingasetyenzwa ngokufanelekileyo. Ngaphambi kokuqala komhla wokusebenza kusekho ixesha elide: susa isidlo sasekuseni nomhlobo kwindlu yekhofi, khangela i-press entsha, funda iigahluko ezimbalwa zencwadi entsha ... Inomdla kakhulu!
Inyathelo 11: Shintsha indlela. Ukutshintsha nje indlela eqhelekileyo kuya kunika uhambo oluqhelekileyo ukusebenzela umtsalane wezinto ezintsha. Ukuxhaswa kwendlela kuya kuthatyathwa yinto enqwenela "uhambo" olungavamile. Indlela efanelekileyo ngakumbi ukuguqula nje indlela, kodwa ... indlela yokuhamba. Isithuthi esivela kwizithuthi zikawonkewonke ukuya emotweni, ukusuka kwimoto ukuya kwibhayisikili, kunye nebhayisikili ukuya esitratweni.
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