Anenge pose mukadzi wese ari kushanda muhofisi akarota kurasikirwa. Iri basa rinonyanya kuenderana nekugara. Simba rinouya nezvokudya zvepamusoro-calorie zvaunodya panguva inonzi zvinodya, hazviwani kushandiswa, uye izvi zvinoita kuti kuwedzerwa kuwedzera kwakakomba. Kusunungurwa kubva pamapirogiramu akawedzerwa nebasa rekugara kunobatsira kushandiswa kwemamwe mazano.
Mazano ekutanga chirongwa chakakodzera
Kunyange vanhu vanotamba mitambo uye vanotungamira mararamiro akanaka vanoteerera kunheyo yekudya kwakakodzera. Vanhu vanotungamira mararamiro ekugara, zvakakosha kunyatsotarisa zvavanodya. Vashandi vemahofisi evakadzi vanopa zvavanoda kune marudzi ose emapepese: keke, masipi, chocolates, izvo zvinovhiringidza hutano, uye mufananidzo. Kudiwa kunofanira kupiwa kune yakasvibiswa nezvibereko zvakasiyana-siyana zvezvibereko, yoghuti, marudzi ose emichero yakaomeswa, maapuro, tangerines, mabhanana.
Yechipiri mazano ndiyo nzira yezvishoma zvekudya
Inosanganisira kudya zvishoma mazana maviri nemazana matatu kusvika kuzana, pamwe neawa rinenge maawa maviri. Kana iwe uchida kushaya uremu, udye izvo zvakagadzirwa mu fiber uye fiber fiber. Kushandiswa kwezvigadzirwa izvi kuchaita kuti kuve nekuvandudzwa kwebasa rezvikamu zvekudya, uye zvicharamba zvichidzikisa nzara yako. Zvinosanganisira buckwheat kana oatmeal porridge, zvinogona kubikwa panguva, zvakakwana kudurura mvura inopisa. Zvokudya zvemasikati zvakanaka kune avo vanoda kushaya uremu, zvichava saradi yemiriwo ine kudya kwechingwa. Shingairira, kuvandudza unhu hwakanaka, mafungiro anokonzera kapu yegirini isati inotapira chai. Kofi haina kukurudzirwa. Zvakakosha kune zvakasiyana-siyana zvekudya kuti usadya, kuchengeta pfungwa yehuwandu. Izvi zvichaita kuti uwedzere kukurumidza kuora uye iwe uchava nechido chekufamba kakawanda.
Movement uye sedentary work
Vakadzi vakawanda vanoda kushayiwa uremu, mushure mekushanda kwemasimba simba, hapana chido chekuita zvakanaka. Munyaya iyi, unoda kuwana nzira yekufamba-famba kubasa. Kufamba muhofisi. Nebasa rakadaro, tsvaga mukana wokukotama, kufamba, kumira, kushandura nzvimbo, kazhinji.
Kuramba kubva pakusimudza
Kusimudza uye kuburuka masitepisi kuchaita basa rekubhaja, vyzbodrits, rinotora humwe huwandu hweakori. Usashandisa chikwata mumamiriro ezvinhu akadaro, kana panguva yemusi waunoda kusvika pane imwe nzvimbo.
Kushandisa gymnastics
Nebasa rekunyengera, avo vasingateereri ndeyekushanda, umo kunenge kwakakodzera kuti kuve nekudzvinyirira misumbu yemumimba, wozozorodza iwo.Zvizoita zvichatibatsira kudzidzisa mhizha, iyo inofanirwa kusanganisira dumbu kwenguva refu. Zvadaro wozvidzikisa uye uchiri kuita ka5-6. Uyewo, chikamu chakakura mukurasikirwa kunotambidzwa nekufema maitiro. Isa maoko ako pamabvi ako, kotama zvishoma, tora kufema kwakadzika nemhino dzako uye pakarepo ita kufema kufema nemuromo wako. Muchiitiko ichi, mapapu akaregedzwa zvachose kubva mumhepo. Iye zvino tora kufema kwako, tora mudumbu rako, uverenge kune 5, zorora uye umedze mhepo. Iwe unogona kukurudzira kurongedza zuva rega rega kwemaminitsi gumi hoop. Achaita kuti thalustrium yako, muhudyu mako iende masendimita asina kufanira.
Kushandiswa kwemaitiro akasiyana-siyana ekugadzirisa mabasa ekugara
Kune avo vanoda kuurasikirwa uye vanomanikidzirwa kupedza zuva ravo rese rekushanda vagere, nzira yakanakisisa ichave yekushandisa bhanhire rekureruka. Iye anokwanisa kusimudzira kushandiswa kwemasabolism, kushandura kuti zviri nani kupararira. Kuvonga kudengenyeka kwebhanhire iri, kushandiswa kwayo pakurwisa kuwedzera kwehutano kunounza migumisiro yakaisvonaka. Ugare pamberi peTV pamba, iwe unogonawo nekubatsira kwake kupfuurira kurwisana kwavo kuitira kuti uremerwe uremu.
Pasinei nemamiriro ezvinhu akazara nevakadzi nevasikana havadi kuchema uye kuchema, zvose zviri mumaoko enyu, iwe unongoda kutevera mazano anopiwa.