Zizolowezi za 6 zosunga thanzi m'maganizo mwanu

Zamkati

• 1. Pangani zochita
• 2. Lembani zolinga zanu papepala
• 3. Yesani ntchito zatsopano
• 4. Muzidya zakudya zopatsa thanzi
• 5. Muzichita masewera olimbitsa thupi tsiku lililonse
• 6. Chitani zosangalatsa

Pakati paokha, ndizabwinobwino kuti munthu azisungulumwa, kuda nkhawa komanso kukhumudwitsidwa, makamaka ngati alibe abwenzi kapena abale, zomwe zimakhudza thanzi lawo lam'mutu.

Kupanga machitidwe, kuyesa zochitika zatsopano, kudya zakudya zopatsa thanzi kapena kuchita masewera olimbitsa thupi pafupipafupi ndi zina mwazomwe zimachitika tsiku ndi tsiku kuti mukhale ndi thanzi labwino. Kuphatikiza apo, kuchita izi kumapangitsa kumva kuti nthawi ikupita mwachangu, zomwe zimathandizanso kuchepetsa nkhawa zomwe anthu amakhala nazo padera.

1. Pangani zochita

Kupanga chizolowezi chofanana ndi zomwe zidachitika kale, makamaka zikaikidwa patokha, ndikofunikira kuphunzira kapena kugwira ntchito, ndikofunikira. Izi ndichifukwa choti, chifukwa chakuti munthu amakhala panyumba nthawi zonse, ndizofala kuti munthuyo akhale wopanda chidwi chambiri chochitira izi.

Chifukwa chake, ndizosangalatsa kuyika wotchi yolumikizira nthawi yomwe mumadzuka ndi kuvala ngati kuti mukupita kuntchito kapena kuphunzira. Ndikofunikanso kuti malo omwe ntchitoyi ikuchitikire ndikukonzekera ndipo isakhale ndi zosokoneza zambiri, chifukwa izi zimapangitsa kukhala kosavuta kuyang'ana pantchitoyi.

Kuphatikiza apo, ngati m'zochitika zam'mbuyomu mudakhala nthawi yoperekera zolimbitsa thupi kapena kupumula, mwachitsanzo, ndizosangalatsanso kupitiriza ndi chizolowezi kunyumba. Chifukwa chake, "mukasiya" ntchito kapena kuphunzira, mutha kuvala zovala zophunzitsira ndikuchita masewera olimbitsa thupi, makamaka m'malo osiyana ndi omwe mudagwirako ntchito kapena kuphunzira.

2. Lembani zolinga zanu papepala

Zimakhala zachilendo kuti pakhale malingaliro ndi malingaliro omwe sanaganiziridwepo, chifukwa chake kupatula ena kungakhale nthawi yabwino kuti mapulaniwa alembedwe pamapepala ndipo, ngati zingatheke, agwiritsenso ntchito. Izi zili choncho chifukwa ngakhale munthuyo atagwira ntchito masana, palibe nthawi yogwiritsira ntchito, mwachitsanzo, ndipo nthawi "yowonjezerayi" itha kugwiritsidwa ntchito kuyambitsa ntchito yatsopano kapena kuyambiranso yomwe yaimitsidwa.

Izi zimapangitsa kuti munthu azikhala wotanganidwa komanso kusangalatsidwa ndi mapulojekiti atsopano, kuphatikiza pakulimbikitsa luso ndikubweretsa moyo wabwino.

3. Yesani ntchito zatsopano

Kudzipatula ndi nthawi yabwino kuyesa zinthu zomwe mwakhala mukufuna kuchita koma simunakhalepo nazo, monga kuphunzira chilankhulo chatsopano, kuphunzira pa intaneti, kuphunzira chida, kulemba, kujambula ndi dimba, mwachitsanzo.

Kuphatikiza apo, kuyesa maphikidwe atsopano kukhitchini ndi mwayi, kuwonjezera pakupatsa chidwi, kugwirizanitsa banja, ndikupangitsanso khitchini kukhala yosangalatsa. Kumbali inayi, ngati payokha munthuyo ali yekhayekha, mutha kuyimba kanema ndi abale kapena abwenzi ndikuwalangiza kuti nawonso apange njira yomweyo, kuti athe kulumikizana komanso ubale ndikupanga khitchini zosangalatsa.

4. Muzidya zakudya zopatsa thanzi

Chakudya chopatsa thanzi komanso choyenera chimafunikira kwaokha, chifukwa zimathandiza kukhala ofunitsitsa kuchita zochitika zatsiku ndi tsiku ndikulimbitsa chitetezo chamthupi. Chifukwa chake, ngakhale zingawoneke ngati zosavuta, ndikofunikira kupewa zakudya zopangidwa kale komanso maswiti owonjezera panthawiyi, kuyika zakudya zonse zomwe zimathandiza kulimbitsa chitetezo monga salimoni, sardini, mabokosi, ng'ombe ndi nkhuku, mbewu, sipinachi ndi kaloti, Mwachitsanzo. Onani zakudya zina zomwe zimathandiza chitetezo cha mthupi.

Kuphatikiza apo, monga malingaliro pazaokha ndikuti musatuluke mnyumba momwe mungathere, ndikofunikira kukhala ndi zakudya zapanyumba zomwe zitha kusungidwa kwa nthawi yayitali, monga zinthu zamzitini, pasitala, mpunga, nsawawa, nyemba, mtedza, mtedza, mkaka wa UHT, masamba achisanu ndi zipatso zopanda madzi, mwachitsanzo. Tikulimbikitsidwanso kuti tisanachoke panyumba, pamakhala mndandanda wazomwe zidzafunike kuti zisawonongeke chakudya ndikuonetsetsa kuti aliyense ali ndi chakudya.

Onani maupangiri ena pazakudya zayokha:

5. Muzichita masewera olimbitsa thupi tsiku lililonse

Kuchita masewera olimbitsa thupi ndikofunikira kwambiri panthawi yopatula, chifukwa kumapangitsa kupanga serotonin, yomwe ndi mahomoni omwe amachititsa kuti munthu akhale ndi moyo wabwino, kuphatikiza pakuthandizira kuthana ndi malingaliro olakwika okhudza nthawi yomwe tikukhala, kusunga thupi limagwira ntchito, limawonjezera nkhawa, limachepetsa kupsinjika ndi kulimbikitsa chitetezo cha mthupi.

Ngakhale pali ziletso padera kwa ochita masewera olimbitsa thupi, ndizotheka kuchita zolimbitsa thupi kunyumba ndikupindulanso chimodzimodzi. Njira yophunzitsira kunyumba ndi:

• Kuthamanga patsamba kutenthetsa: pantchitoyi munthu akuyenera kutengera kuthamanga, koma pamalo omwewo ndikukweza mawondo. Mutha kuchita izi katatu pamasekondi 30, nthawi zonse kuyesera kuyendetsa;
• Squat ndi kudumpha: chitani ma seti atatu a squats 10 mpaka 12 ndikulumpha. Kusiyanitsa pakati pa squat uyu ndi squat wosavuta ndikuti akabwerera pamalo oyambira, atayimirira, munthuyo amalumpha pang'ono ndipo pambuyo pake amangobwerera;
• Lunge lina: tengani magawo atatu a kubwereza 10 mpaka 12. Pochita izi, munthuyo akuyenera kupita patsogolo ndikusinthasintha mawondo kuti ntchafu ikhale yofanana ndi pansi ndipo bondo limakhazikika mbali ya 90º. Kenako, bwererani poyambira ndi mapazi anu limodzi, ndipo pitani patsogolo ndi mwendo winawo;
• Kusintha: chitani magawo atatu a 10 mpaka 12 push-up;
• Burpee: chitani ma seti atatu obwereza 10 kapena 12 kapena kuyendetsa masekondi 30. Ntchitoyi ikufanana ndi kuyenda kwagona pansi ndikudzuka mwachangu ndipo, kuti zichitike, munthuyo ayenera kuyimirira kaye kenako agone, ndikupumitsa manja ake pansi ndikuponyanso mapazi awo kumbuyo. Kuti muwuke, muyenera kusunthira kumbuyo, kudutsa pa thabwa musanadzuke pansi.
• Khalani pansi ndi thabwa: chitani ma seti atatu obwereza kubwereza 10 mpaka 12 am'mimba ndikukhala mgululi kwa masekondi 15 mpaka 30.

Kuphatikiza apo, mungathenso kusankha kutenga makalasi ovina, ma pilates ndi zumba, mwachitsanzo. Pankhani ya anthu okalamba, ndizosangalatsanso kuchita masewera olimbitsa thupi kuti mukhale olimba komanso kulimbikitsa thanzi. Onani malangizo ena othandizira kusamalira odwala.

6. Chitani zosangalatsa

Ngakhale kuti kupatula anthu kumawerengedwa kuti ndi nthawi yodzipatula komanso kudziyang'anira, ndiyofunikiranso kuphatikiza zinthu zomwe zimakuthandizani kupumula m'moyo wanu watsiku ndi tsiku, makamaka ngati ntchito yomwe mukugwirayo ikugwirizana ndi zidziwitso. Chifukwa chake ndizosangalatsa kumapeto kwa tsiku kuyesa kusinkhasinkha kapena yoga, mwachitsanzo, kukuthandizani kupumula ndikukhazika mtima pansi. Onani tsatane-tsatane kuti muzisinkhasinkha.

Zosankha zina zosangalatsa monga kuonera kanema kapena mndandanda, kumvera nyimbo, kuchita miyambo yokongola, kusamba mosangalala, kuwerenga, kumaliza kujambula, kupanga masewera, kapena kungogona, zomwe ndizofunikanso kuti muchepetse kupsinjika, kusintha mtima wanu, recharge mabatire anu ndikuonetsetsa kuti mwakonzeka kuchita zomwe zichitike mawa.

Onani maupangiri ena okhala ndi thanzi lam'mutu powonera vidiyo iyi: