RUN THE ORGANISM
Isinyathelo 1: Vuka ngesikhathi esifanayo. Uyomangala, kodwa ukuvuka ekuseni kulula kakhulu uma umzimba uvuka ngaphandle komkhuba, "kumshini." Zibophezele ukulala phansi kusihlwa, bese uvuka ngesikhathi esifanayo ekuseni. Emva kwamasonto ambalwa okuqeqesha, uzobona ukuthi umzimba ulele futhi uvuka ngasikhathi sinye ngokuzimela, ngaphandle kosizo lwewashi le-alamu.
Isinyathelo sesibili: Leli gama lamagama amathathu. Iningi labantu ligeza ngaphambi kokulala, ngakho-ke kuzomele ulungiselele umbuso wasekuseni. Ukucindezela okukhulu kwamanzi ngokuqinisekile kuzokuvusa kalula. Ungayidluli ngeshahla eshisayo: ukushisa kuzophuza indlela yokuvusa umzimba.
Isinyathelo 3: Vula umculo. Ukwelashwa komculo, njengoba kwaziwa, kunciphisa ukucindezeleka, kuthuthukisa isimo sengqondo futhi kunethonya elihle empilweni. Ukuze ujabulele izinzuzo zomculo, akudingeki uvakashele ihhovisi lochwepheshe: ake umculo uhambisane nawe usuku lonke. Esikhundleni se-alamu enzima, kungcono ukusebenzisa isamukeli esilungiselelwe ngaphambilini esilungiselwe ku-wave yakho yomsakazo oyintandokazi - kungcono kakhulu ukuvuka kumsindo womculo omnandi. Futhi uvuka, thatha umculo ngomuso olandelayo ukuze unambitha - unamandla for vivacity, classical - for appeasement.
Isinyathelo 4: Yenza izivivinyo. Yiqiniso, ukushaja kuyinto yokugcina ocabanga ngayo, uzama ngempumelelo ukuvula amehlo akho ekuseni. Kodwa-ke, uma i-gymnastics yasekuseni iba umkhuba, wena ngokwakho uzomangala ngalowo vivacity ozothululela emzimbeni ngomzimba omusha ngamunye. Yebo, yebo, ungahleki, ukushaja kuphuthuma kakhulu, futhi kulula ukukwenza ekuseni. Ngaphezu kwalokho, ngeke ukwazi ukuphunyuka kuwo ngaphandle kokubheka ukuthi udinga ukulungisa izinto eziningi, njengoba kuvame ukukwenzeka, uma uvala ukuzivocavoca umzimba kusihlwa. Uma ufike ezindaweni eziphakeme ukuze uvakashele iklabhu yokuzivocavoca ekuseni, ucabange ukuthi uzothola yini injabulo ku-sauna futhi ikakhulukazi emva kwayo! Usuku luzoqala ngokuphelele! Uma inkulumo ethi "ukuzivocavoca ekuseni" isaqhubeka ishayela kuwe, hamba ngqo endaweni elandelayo.
Isinyathelo 5: Sula. Ukusika ngokujwayelekile usebenzisa wonke amaqembu omzimba kuvumise ukushaya kwenhliziyo futhi kusiza umzimba ukuba uvuke futhi ulungiselele isigqi sosuku lokusebenza. Mhlawumbe ngingathanda ikhofi yekhofi. - uzokubuza. Kodwa-ke, ngokungafani nekhofi, ukwelula ekuseni kukhulisa amandla nokuqina kwemisipha, kuthuthukisa ubungqabavu, kuphakamisa isimo sengqondo. Okokuqala, hlukana futhi uphumule imisipha yemilenze, ke, ngokuzenzekelayo ujikeleze izinkinobho zamadolo futhi uphendule ngewashi, ubuyisele ukujikelezwa kwesistimu ye-musculoskeletal. Kancane kancane ubala kusukela kwesinye kuya kweyesihlanu, phumula, bese uhlupha wonke amaqembu omzimba avela kumathambo ezinzwane zakho phezulu. Lokhu kusebenza kuzothatha imizuzu emihlanu kuya kwemi-7. Ngemuva kokuqeda ukulula kwekusasa, ngokuzumayo uzobona ukuthi isimo sakho sithuthukile. Lokhu kungenxa yokuthi umzimba wethu emva kokuzikhandla ngokomzimba kukhishwa ama-endorphin - "ama-hormone ama-mood", asisiza ukuba sijabule futhi sizizwe singenhla.
UKUPHILA KWEZEMPILO
Isinyathelo 6: Yenza ukungena kwedayari. Manje ukuthi umzimba ulungele usuku olusha, sekuyisikhathi sokuvusa ukuqonda kwethu. Ucwaningo lwamuva lwesayensi luye lwabonisa ukuthi ukugcinwa njalo kwedayari, kuhlanganise ne-elekthronikhi, kuthuthukisa inhlalakahle, kulungisa imizwelo emihle futhi kusiza ukuphumula. Thatha umyalo wokuqala ekuseni yakho ngerekhodi kudayari yakho noma ibhulogi yakho . Chaza umcimbi osanda kwenzeka empilweni yakho, ungakhumbuli amaqiniso kuphela, kodwa futhi nemininingwane encane kakhulu: iphunga, ukuthanda, imisindo, izithombe. Akudingekile ukubhala kuphela ngezinto ezimnandi: uma kukhona okukuphazamisayo noma okukucasulayo, chaza ngokuningiliziwe, uzama ukuthola ukuthi isici esihle: tshela mayelana nesipiliyoni, iziphetho, izixazululo ezitholakalayo. Ukurekhoda kudayari kuthatha imizuzu engu-10-15, lapho ubuchopho bakho nokuqonda kwakho kuzovuswa khona, futhi amandla azohlinzekwa kuwe ngosuku oluzayo!
YENZISA I-FUEL
Isinyathelo 7: Linganisa ukudla kwasekuseni kwakho. Ukudla kwasekuseni - konke ikhanda. Ukudla kwasekuseni ekuseni kusasa akufani nesiphuzo ekuhambeni futhi kuyindlela engcono kakhulu yokwandisa izinga lakho lamandla. Ukudla kwasekuseni okumnandi, iphephandaba noma incwadi, ukuthula, ukuzola - konke lokhu akufani neze ukuhlafuna okusheshayo kwesangweji nokuphefumula okungenakuqondakala. Ngaphezu kwalokho, izakhamuzi ziye zafakazela ukuthi ukudla kwasekuseni okuphoqelelwe ngokungathinteki "zakusyaetsya" okungahambisani nokulawula okufisa ukudla konke okulimaza kakhulu emzimbeni: ukudla okunomsoco , ukudla okusheshayo , ukudla okunamafutha, njll. Khohlwa ama-sandwich nebhotela - kungcono udle ibhulashi lamagilebhisi ne-yogurt elula. Amagilebhisi aqukethe inqwaba yama-antioxidants ewusizo, futhi i-yogurt izoba nomphumela omuhle ohlelweni lokugaya ukudla.
Isinyathelo 8: Khetha phakathi kwetiyi eluhlaza nekhofi. Ithi elihlaza liqukethe ama-antioxidants amaningi, ngakho-ke indebe yasekuseni yetiyi eluhlaza isisindo esihle futhi esinempilo sokuqala usuku. Ngokuqondene nekhofi, akufanele uthathe i-caffeine kakhulu, kodwa indebe eyodwa encane yephuzo elimnandi eliphuzile, eliphuzile ekuseni, cishe alilimaza impilo yakho.
Isinyathelo 9: Zama ukuphuza izibuko ezimbili zamanzi ngaphambi kokuphuma endlini. Phakathi nosuku, uphuze ngangokunokwenzeka ngamanzi amaminerali (amabhodlela amaningana ama-0.5 amalitha), futhi ngesikhathi sokudla - ezinye izibuko zamanzi amabili. Lesi silinganiso samanzi sibonakala sikhulu kakhulu ekuboneni kuqala. Eqinisweni, umzimba udinga izibuko zamanzi ezingu-8 kuya kwezingu-10 ngosuku ukuze kugcinwe ibhalansi elungile lomthamo. Ekuqaleni, kungase kudingeke uvakashele endlini yokugezela kaningi kunokujwayelekile, kodwa lokhu kungukuphazamiseka kwesikhashana. Ngokushesha umzimba wakho uzolinganiswa nomthamo wetshezi odlayo, uzoqala ukuwuthatha ngevolumu edingekayo, futhi ukungabi khona kwesikhashana endlini yokugezela kuzophela.
FUNDA UKUTHOLA IZINDAWO ZAMASHA
Isinyathelo 10: Sebenzisa ekuseni ngokuzuzisa wena. Ungadli isikhathi ephusheni - amahora asekuseni angasetshenziswa ngokuphumelelayo. Ngaphambi kokuqala kosuku lokusebenza kusekhona isikhathi esiningi: klakudla kwasekuseni nomngani endlini yekhofi, hlola umshini omusha, funda izahluko ezimbalwa zencwadi entsha ... Okuthakazelisayo kakhulu nxazonke!
Isinyathelo 11: Shintsha umzila. Ukushintsha nje umzila ojwayelekile kuzonikeza uhambo olujwayelekile ukuze usebenze ngothando lwenveli. I-monotony yomgwaqo izothathelwa indawo yinjabulo "yendlela" engavamile. Indlela ephumelela kakhulu ukushintsha hhayi nje umzila, kodwa ... indlela yokuhamba. Ukuthutha ukusuka ezokuthutha zomphakathi kuya emotweni, kusukela emotweni eya ebhayisikili, nasebhayisikili kuya esitimeleni.
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