RUN THE ORGANISM
Danho 1: Mukai panguva imwe chete. Iwe uchashamiswa, asi kumuka mangwanani kunonyoresa nyore kana muviri ukasimuka kubva mumitiro, "pamakina." Shingairira kurara pasi manheru, uye kumuka panguva imwe chete mangwanani. Pashure pevhiki dzinoverengeka dzokudzidzira, iwe uchaona kuti muviri unovata nehope uye unomuka panguva imwechete zvakasununguka, pasina rubatsiro rweawa reawa.
Nhanho 2: Iri ndiro mashoko matatu-tsamba. Vanhu vakawanda vanogeza vasati vaenda kunorara, saka iwe unofanirwa kugadzirisa kuhurumende yemangwanani. Kushingaira kwakasimba kwemvura kuchakugutsa nyore nyore. Usangozviputira nemvura inopisa: kupisa kunopedza nzira yekumutsa muviri.
Danho 3: Shandisa mimhanzi. Musiyano remitambo, sezvinozivikanwa, unoderedza kushungurudzika, kunowedzera mafungiro uye kunobatsira kune utano. Kuti uwane mararamiro emimhanzi, haufaniri kushanyira hofisi yeyanyanzvi: regai mimhanzi iende pamwe newe iwe zuva rose. Panzvimbo pekutsamwa kwema-alarm, zviri nani kushandisa shanduro yakagara yakagadzirirwa yakagadzirirwa kudivi redhiyo raunofarira-zvinonakidza zvikuru kumuka kune manzwi emimhanzi inonakidza. Uye kumuka, tora mimhanzi yezuva rakatevera kuti tateve - simba kune vivacity, classical - yekugadzirisa.
Nhanho 4: Ita maitiro. Zvechokwadi, kukanganisa ndicho chinhu chokupedzisira chaunofunga nezvazvo, uchiedza kusabudirira kuzarura meso ako mangwanani-ngwanani. Zvisinei, kana gymnastics mangwanani ichingova tsika, iwe pachako uchashamiswa nehupenyu huno huchadurura mumuviri nemuitiro wega wega. Hongu, hongu, usaseke, kukanganisa kunokurumidza zvikuru, uye zviri nyore kuzviita mangwanani. Mukuwedzera, iwe haungakwanisi kupukunyuka kubva pairi pasi pekufungidzira kuti iwe unoda kugadzirisa zvinhu zvakawanda, sezvazvinowanzoitika, kana iwe ukarega kudzidzira mumuviri manheru. Zvakanaka, kana wakasvika kune zvikwiriso zvakadai kuti iwe unokwanisa kushanyira kambani yefitness mumangwanani, fungidzira zvinofadza iwe uchaona mu sauna uye kunyanya shure kwayo! Zuva richatanga zvakakwana! Kana mutsara unoti "mangwanani anoedza" unenge uchitinhira zvinotyisa kwauri, enda kumatanho anotevera.
Danho 5: Chengeta. Kazhinji kuvhara kushandisa zvisikwa zvose zvemasimba zvinowanzosimudza mwoyo uye kunobatsira muviri kumuka nekugadzirira rwiyo rwezuva rinoshanda. Zvichida ndinoda mukombe wekofi. - iwe uchabvunza. Zvisinei, kusiyana nefivha, mangwanani kutambanudza kunowedzera simba uye kuwedzera kwemasimba, kunowedzera hutano, kunosimudzira mafungiro. Kutanga, kushungurudza uye kuvhara mitsipa yemakumbo, ipapo, kuchinja zvinyoronyoro mabvi pamabvi uye kuvhara, kutarisa kupararira kwemishuloskeletal system. Zvishoma nezvishoma kuverenga kubva kune imwe kusvika kune mashanu, zorora, uye wozorora matese mapoka ose kubva pane zvigunwe zvezvigunwe zvako kusvika kumusoro. Izvi zvinotora maminitsi mashanu kusvika ku7. Mushure mokunge mavhara mangwanani, iwe kamwe kamwe uchaona kuti mafungiro ako akavandudzwa. Izvi zvinokonzerwa nekuti muviri wedu mushure mokushanda kwepanyama kunobvisa endorphins - "mahomoni emafungiro", ayo anotibatsira kuti tifare uye tizvinzwe tiri pamusoro.
KUKUNDA KUNYANYA
Danho 6: Ita diary inopinda. Zvino kuti muviri wakagadzirira zuva idzva, inguva yekumutsa pfungwa dzedu. Kutsvakurudza kwakapfuura kwesayenzi kwakaratidza kuti kuchengetwa kwemazuva ose, kusanganisira magetsi, kunovandudza hukama, kunogadzirisa kune mafungiro akanaka uye kunobatsira kupumha. Tora mutemo wekutanga mangwanani ako nerekodhi mumabhuku ako ega ega kana blog . Rondedzera chimwe chiitiko chechangobva kuitika muupenyu hwako, uchiyeuka kwete zvokwadi chete, asiwo zvinyorwa zviduku: futa, zvinonaka, mifananidzo, mifananidzo. Hazvina kukodzera kunyora chete nezvezvinhu zvinonakidza: kana chimwe chinhu chinokuvhiringidza kana kukugumbura iwe, chirondedze icho zvakadzama, uchiedza kuwana pane chimwe chinhu chinofadza: taura pamusoro pezvakaitika, kuguma, mhinduro dzinowanikwa. Iko kunyoresa mudhidhiyo inokutora iwe miniti 10-15, iyo uropi hwako uye pfungwa dzako zvichamutswa, uye simba richagoverwa kwauri zuva rinotevera!
ADD FUEL
Nhanho 7: Chengetedza kudya kwako kwekudya chamangwanani. Kumbomira - zvose musoro. Kudya mangwanani-ngwanani hazviiti sechinhu chinotonhora mumhanya uye ndiyo nzira yakanakisisa yekuwedzera simba rako pachako. Zvokudya zvekudya zvinofadza, pepanhau kana bhuku, kunyarara, kugadzikana - izvi zvose hazvina kumbofananidzwa nekutsvaira kwekukurumidza kwe sandwich uye kufema kwemvura isinganzwisisiki. Mukuwedzera, vashandi vezvokudya vave vachiratidza kwenguva refu kuti kudya kwekudya kwemazuva ano kunokonzerwa nechisimba "zakusyaetsya" zvisingadzorwi zvido zvekuda kudya zvose zvinokuvadza mumuviri: kutapira kunotapira, zvokudya zvinokurumidza, kudya kwemafuta, nezvimwewo. Kanganwa sandwiches nereti - iwe unofanirwa kudya bharosi remazambiringa uye yogurt. Mazambiringa ane nhamba yakakura ye-antioxidants, uye yogurt ichava nemigumisiro yakanaka pamagetsi.
Nhanho 8: Sarudza pakati pegreen tea nekapu yekofi. Green tea ine zvakawanda zve-antioxidants, saka mukombe wemangwanani wegreen tea ndeyekusarudza kwakanaka uye kwakanaka kwekutanga zuva. Kana iri kofi, haufaniri kutora caffeine yakawandisa, asi imwe kapu duku yekunwa zvinonwiwa zvinonaka, iyo inonwa kare mangwanani, haigoni kukuvadza utano hwako.
Danho 9: Edza kunwa magirazi maviri emvura usati wabuda mumba. Pakati pezuva, kunwa zvakanyanya sezvinobvira mvura yemvura (mabhodhoro akawanda e 0.5 litita), uye pavanodya - imwe magirasi maviri emvura. Iyi yakawanda yemvura inoratidzika yakakura zvikuru pakutanga. Mukati, mutumbi unoda magirasi 8 kusvika ku10 emvura pazuva kuitira kuchengetedza zvakakwana mvura yakakwana. Pakutanga, iwe unofanirwa kushanyira mudzimba dzekugezera kazhinji pane nguva dzose, asi izvi zvinongokuvhiringidza kwenguva pfupi. Nokukurumidza muviri wako uchazoshandiswa kuwanda kwemvura inopedzwa, inotanga kuigamuchira mumutengo unodiwa, uye kubuda nguva dzose muimba yekugezera kuchapera.
DZIDZIDZA KUTI UFARIDZE MAHORA OKUFUNGA
Danho 10: Shandisa mangwanani uye zvibatsire iwe pachako. Usapedza nguva pahope - maawa emanheru anogona kushandiswa zvakanyatsoshanda. Pamberi pekutanga kwezuva rekushanda kune nguva yakawanda yekudya: Idya kudya kwekudya pamwe neshamwari muimba yekhofi, chengetedza mahofisi matsva, verengai zvitsauko zvishomanana zvebhuku idzva ... Zvakanyanya kufadza zvakapoteredza!
Danho 11: Shandura nzira. Kungoshandura nzira iyo inowanzoitika ichapa rwendo rwese rwekushanda ruzivo rwechivo. Izvo zvinyoronyoro zvemugwagwa zvichatsiviwa nekunakidzwa kwe "rwendo" rusingaoneki. Imwe nzira inobatsira ndeyokuchinja kwete nzira chete, asi ... nzira yekufamba. Kutama kubva pakutakura vanhu kuenda kumotokari, kubva mumotokari kuenda kuchikoro, uye kubva bhasikoro kuenda kuchiteshi chepasi.
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