Waukulu > Zolimbitsa Thupi > Zochita zolimbikitsidwa tsiku ndi tsiku - mayankho osavuta pamafunso

Zochita zolimbikitsidwa tsiku ndi tsiku - mayankho osavuta pamafunso

Kodi zolimbikitsa zolimbitsa thupi patsiku ndi ziti?

Zochita zilizonse ndizabwino kuposa palibe, ndipo zambiri ndizabwinobe. Chitani zinthu zolimbitsa zomwe zimagwira minofu yayikulu yonse (miyendo, chiuno, kumbuyo, mimba, chifuwa, mapewa ndi mikono) osachepera masiku awiri pasabata. Chitani zochitika zosachepera 150 pamlungu kapena mphindi 75 zolimbitsa thupi sabata.





♪ Bob ndi Brad ♪♪ Awiri Otchuka ♪♪ Physiotherapists ♪♪ Pa intaneti. Music (nyimbo zitha) - Moni anthu, ndine Bob Schrupp physiotherapist - Brad Heineck physiotherapist - Pamodzi ndife akatswiri odziwika bwino pa intaneti - Malingaliro athu Bob - Ichi ndiye nkhani yosinthidwa, yosinthidwa. Zochita zisanu ndi ziwiri zomwe muyenera kuchita tsiku lililonse. - Kumanja - Momwemo - Inde, tifupikitsa izi.

Tsopano tili ndi maikolofoni abwinoko. Zidzakhalanso zosiyana pang'ono ndi masewera olimbitsa thupi. - Tisanayambe moyenera, mwachangu - Inde inde. - Ngati mwabwera kumene ku njira yathu, tengani mphindikati kuti mutilembetsere ndikupatsanso cholumikizira cha chithunzithunzi cha Fit Index.

Woyendetsa thovu wabwino pamtengo - Kumanja - Izi ndizabwino. - Zili ndi mawonekedwe abwino, timazikonda - Ikufikiranso pa Facebook atapanikizidwa pamwamba patsamba.

ndemanga zapadera za njinga zamapiri



Kodi mungafune mtundu wathu wamfupi? Pitani ku Twitter ndi Instagram masekondi 60 a Bob ndi Brad tsiku lililonse - ngati mukufuna kapena ayi, chabwino. Bob wabwino kwambiri, tiyambe? - tiyeni tiyambire - tikufuna kunena kuti machitidwe onsewa amalimbikitsa zochitika zopanda moyo - chabwino - chifukwa timaphunzitsa mayendedwe osiyanasiyana ndipo pafupifupi onse amalimbikitsa kukhazikika. - Inde. - Ndipo ngati sichoncho - Ndizofunikira pachilichonse.

Chifukwa chake tiyeni tichite makwinya odziwika bwino poyamba - makwinya. Ndipo tidzawachita motero. - Aliyense ayenera kuchita izi mwamtheradi tsiku lililonse, chifukwa pafupifupi tonsefe timalimbana ndi mutuwu.- Yep.- Chin shrug.

Ndipo mumafuna kuwonetsa momwe mungagwiritsire ntchito ndodo kuti muwonetse ngati mukuchita bwino kapena ayi. - Kumanja - Ndikulumikizana ndi Bum wanga, mapewa anga.



Ndipo mutu wanga ukakhudza, ndimadziwa kuti ndili bwino. Sindimachita izi, ndibwerera ndikukaika chibwano changa m'khosi mwanga ndipo aliyense azichita zisanu kapena khumi izi pakati. Izi ndi zomwe mungachite ola lililonse. - Mukakhala ndi mayendedwe oyipa ndikubwerera monga chonchi, kuposa kubwerera mmbuyo, ziwonetsero kuti muli ndi njira yoti mupitire. - Zolondola.

Chifukwa chake apangidwanso lero popanda zovuta. Simuyenera kuchita khumi mwa izi ngati mumachita ola lililonse kapena kupitilira apo, ingochita ziwiri kapena zitatu ndipo zonsezi zimangowonjezera zokumbukira. Chotsatira ndichabwino kukhala ndi chopukutira chake kapena mutha kugwiritsa ntchito manja anu - Inde. - Mukufuna kuwawonetsa zimenezo - Ndipanga manja. - Chabwino ndipo mutenga chopukutira m'manja pakhosi panu , ndisiyireni pano Chotsani magalasi.- Chifukwa chake ndimakhala ngati gawo lotsika kapena msampha wapamwamba - Ee - mutha kudzikhudza nokha - ndipo chinthu chabwino kwambiri kuchita ndichakuti muchite ndi mpando kuti muthe pumulani msana wanu.

Ndipo Bob sangatero. Adzakuwonetsani wopanda, koma mpando uli bwino pang'ono. Ndipo timayamba ndi chibwano chaching'ono ndikuchikweza.



Ndipo zochitika zonsezi siziyenera kukhala zopweteka panjira, ngati zimapanga utoto ndiye kuti mwina ndizovuta ndipo simuyenera kuzichita. Chifukwa chake kumbukirani izi ndi aliyense. Ngati wina wa iwo akupweteka, tulukani iyi. - Ine ndi Brad timangodziwa kuyambira kale pogwira ntchito ndi odwala ambiri dasqui Nthawi zambiri awa ndi malangizo omwe anthu amakhala olimba.

Ndipo mukamagwira ntchito yolowera, zimathandiza kusunthira kwina kulikonse. - Ndendende. - Ndiye amene mukufuna kulemba nthawi yochuluka, mumakhala kutsogolo kwa tsikulo kapena mutu pansi, mukufuna kuti mukhale olowera komwe - ndipo mubwereza pamenepo kasanu kapena kakhumi.

Ndipo izi zitha kuchitika masana. Mwinanso osati pafupipafupi pomwe chibwano chimakokedwa. - Ndizichita ndi W.

Pangani W apa ndikufinya masamba anga palimodzi. Ndimakonda chifukwa amatambasula ndikulimbitsa minofu ya pachifuwa nthawi yomweyo. - Zolondola. - Tsopano ndodo ya booyah imagwira ntchito bwino ngakhale ikamamatira chifukwa mumatha kutambasula.

Zimalimbikitsa kutambasula - kumanja - ndipo nthawi yomweyo mumalimbikitsidwa. Chifukwa chake ndi njira yabwino kutambasulira kakhazikikidwe- Inde, ndi njira yabwino yowonjezerapo. - Zowonjezerapo zina - Kuwonjezeka ingakhale nthawi yabwino? - Zowonadi - Tili ndi akatswiri angapo achingerezi. - Chalk, nanga bwanji zowonjezera? - Pitilizani.

Chabwino. - Chabwino, kuwonjezera pamndandanda wa Brad. Ndiyenera kuchita izi? - Inde. - Chosavuta kwambiri, umagona pamimba, manja ako pansi pamapewa ako.

Ndipo mungayambe mwina ndikukankhira theka lokha. Chachikulu apa ndikuti simukukweza m'chiuno konse. - Tsikani pansi. - Tsopano mutha kapena muyenera kuchita izi ngati muli ndi spondylolisthesis, Brad? - Spondylolisthesis kapena spinal stenosis kumbuyo kuno m'chiuno cha lumbar.

Ili, tili ndi machitidwe ena omwe angakhale abwino kwa inu - Inde, koma izi ndizothandiza kwambiri popewa kupweteka kwa msana ndipo kwa anthu ambiri ndiabwino kuthana ndi ululu wammbuyo - Zowonadi, inde - ndichita izi zonse m'mawa - Inde.- Ndimapanga makumi awiri kuti ndikhale woona mtima. - Ndipo mulidi ndi mayendedwe osiyanasiyana.

Kodi ndinu? Zaka 60? - Ndili pafupi 60. - Pafupifupi - - Ndigogoda pakhomo mu June - - Palibe anthu ambiri omwe ali ndi zaka 60 omwe amasinthasintha kumbuyo - - Ndiko kulondola - Umboni wa pudding .- I ' Ndakhala ndikuchita izi kwazaka zambiri.

Ndimalowa m'malo mwanjira iyi Brad. - Inde. - Ayi, tati tichite mphaka ndi ngamila tsopano.

Kotero ine ndidzawerama. Ndinawerama. Pamwamba.

Ab.Brad adadulidwa sitingamumve ino ndi nthawi yanga yowala apa-eya ​​eya. Ndikudina batani loyimitsa.

Ndimaganiza kuti ndimenya china pamenepo. - Kubwerera kwa Brad mu bizinesi. - Ah, ndikulondola ndipo izi ndi zabwino kuchita pafupifupi khumi. - Kuyenda bwino kumagwira ntchito poyenda nthiti komanso kuyenda kwa msana. - Kumbukirani kupuma ndi zonsezi.

Tidayenera kutchula izi nthawi yomweyo, koma ndizomwe zimakumbukira, kupuma komanso kupumula. Ndipo kenako, tikupita kumiyendo. Ndipo ndikuwonetsa njira yabwino yochitira, Bob azichita atagona.

Zonsezi ndi njira zabwino zotambasula. Chilichonse chomwe mungachite, khalani bondo lolunjika ndi msana wanu molunjika. Chifukwa chake ndikuwonetsani kuti mutha kugwiritsa ntchito ndodo kapena ndodo ya booyah yomwe imandipangitsa kuti ndizingoyang'ana msana.

Ndipo ndimatambasula bwino ntchafu. Mukazichita motere, simukuzifunabe. - Simukufuna kuti muzizungulira - Mukusunga choncho.

Pita, Bob, ndipitilizabe - Ndikosavuta, umafikira pansi pa bondo lako. Pomwe pano pa ntchafu ndipo mungotambasula. Kokani phazi lanu kwa ine momwe ndingathere.

Ndipo molunjika momwe ine ndingathere. Pitirizani kupuma. Ndipezanso tsamba ili. - Pali njira zambiri zotambasulira chingwe.

Koma izi ndi njira ziwiri zabwino zomwe mwayimilira- Mwendo wanga ndi utali wonse ngati muli Brad - Ndikudziwa, yang'anani kukula kwa mwendowo. Mwakula usiku wathawu? - Ndikuganiza kuti ndinatero - Ndine wotsimikiza.

Zosangalatsa - Ndinagona kwambiri - Kenako chingwe chotchuka cha chidendene chimatambasula. Pali njira zingapo zomwe mungachitire izi. Ngati muli ndi bolodi lotsetsereka ndikuganiza kuti ndiyo njira yabwino kwambiri yochitira.

kupalasa njinga pambuyo pa opaleshoni ya acl

Koma ngati mulibe zili bwino. Sakusowa chimodzi. Bob akuwonetsani.

Mutha kuchita ndi countertop. Mutha kuyenda motsutsana ndi khoma. Ndipo mwendo wakumbuyo ndi komwe kutambasula kumachitika.

Mwendo wakutsogolo umangokhala kunja uko. Ndipo yomwe mutha kugwira masekondi 15 mpaka 30. Mwini, ndimakonda kuyika kukakamiza ndikuchotsa.

Koma mupeza anthu ambiri akunena kuti mumalimbikitsa kukhazikika kwamasekondi 30. - Ndikuganiza kuti ndanenapo kale nkhaniyi. Pafupifupi chimodzi mwazomwe ndimakonda kwambiri ndi The Little Story of Reader's Digest.

Dona anapita ku runso, anali atayimitsa galimoto yake ndipo anali atayimirira kumbuyo kwa galimoto munjirayi. - Kodi njira iyi? - Inde, ndipo munthu wina amabwera ndikumuthandiza kuyesera kukankhira galimotoyo. Akusowa thandizo - amaganiza kuti inali galimoto yosweka.

Ndikudabwa kuti adamulola kuti achite izi mpaka liti? - Kumanja, kulondola. Makamaka ikakhala paki - Chabwino, choncho bwerani m'magawo asanu ndi awiriwa. Apanso asanu ndi awiri ndi nambala yabwino. - Ndi nambala yamatsenga. - Yatha, Bob - Chabwino, kumbukirani, ine ndi Brad titha kukonza chilichonse - Kupatula- Mtima wosweka. Pitilizani - Tikugwira ntchito - Tambasula. (Nyimbo ya nyimbo)

Kodi kuchita masewera olimbitsa thupi kwa mphindi 60 patsiku ndikwanira?

'Malangizo a 2005 adalumikiza zonsezi ndikuwunika,' atero a Bryant, 'kwenikweni akunena kuti mukufuna kuyesetsa kuti mupeze zambirizolimbitsa thupimomwe mungathere masiku ambiri: 30mphindikutitsikungati muli ndi thupi lolemera ndipo mukungofuna zabwino zakuchita masewera olimbitsa thupi,Mphindi 60...Sep 19 2005

Zomwe Zimachitika Thupi Lanu Mukamachita masewera olimbitsa thupi mphindi 30 patsiku nthawi zonse kumakhala kovuta kudzikakamiza kuti mukalowe malo ochitira masewera olimbitsa thupi ndikuchita zonsezi, ma squats ndikuphwanyika, kuchita masewera olimbitsa thupi tsiku lililonse ndikokwanira kukupatsani thanzi komanso mawonekedwe komanso mukamamva kuchuluka kwa mphamvu zomwe zolimbitsa thupi zimakusiyirani ndikuwona zotsatira zoyambirira, mupeza kufooka mumtima mwanu kulimbitsa thupi. Tiyeni tiwone zomwe tingayembekezere kuchokera m'thupi lanu mukadzayamba kuchita masewera olimbitsa thupi. Kodi mumadziwa kuti kuchita masewera olimbitsa thupi nthawi zonse kumatha kukhala ndi moyo wautali.

Onaninso nkhaniyi kuti muwone zabwino zodabwitsa zolimbitsa thupi tsiku ndi tsiku zitikhulupirireni, mutatha kuwona nkhaniyi mudzawona maphunziro mwatsopano pophunzitsidwa.Dongosolo lanu limadutsa munjira zambiri, choyambirira, kuchuluka kwanu kwa kagayidwe kake kumangokula, thupi lanu limapsa ma calories owonjezera, akatswiri ambiri amalangiza kuti musadzilowetsere nokha ndikudya pizza kapena keke ngati mukufuna, koma nthawi zonse muzichita masewera olimbitsa thupi ena mukamazolowera. Kukhuthala kwa magazi kwanu kumathandizanso kuti izi zizigwiranso ntchito pazochita zochepa komanso zolemetsa. Kuphunzitsa kumathandizira kukula kwa mitsempha yatsopano yamagazi ndipo mpweya umatuluka kuchokera pa malita 8 wamba nthawi yopuma mpaka malita 100 pamphindi. Izi zimachitika chifukwa minofu yanu imagwira ntchito molimbika pophunzitsa ndipo Makina anu amafunikiranso mpweya kuti awotche zopatsa mphamvu kwambiri.

Kuchuluka kwa magazi kumathandizira kuti maselo atenge mpweya wochuluka komanso kudzidyetsa okha kuchokera m'magazi, zimathandizanso paubongo wanu. Maselo amathandizira pantchito yawo, chifukwa chake ngati mumachita masewera olimbitsa thupi m'mawa kwambiri, zimathandiza kuti mukhale osamala kwambiri ndikukhala tcheru kuti mukhale olondola mukamaliza kulimbitsa thupi aliyense amadziwa kuti mumamva bwino mukamachita masewera olimbitsa thupi mukatopa komanso Nthawi yomweyo ubongo wanu umayamba kutulutsa ma endorphin ochulukirapo omwe amakulitsa kusangalala kwanu. Endorphins amachepetsa kupweteka pamene amayambitsa zolandirira zapadera muubongo wanu, amakhalanso ndi zotsatira zina zabwino mthupi lanu ndi malingaliro anu - amathandizira kuthana kuledzera, kulimbana ndi nkhawa komanso kukonza chitetezo cha mthupi lanu - thupi lanu limayambanso kupukusa mapuloteni ndi chakudya kanayi mwachangu kuti muchepetse thupi msanga sindikudziwa za inu, koma ndimapita kukachita masewera olimbitsa thupi tsopano ndi chinthu chabwino Kuchita zolimbitsa thupi mukangomaliza masewera olimbitsa thupi ndikosamba kozizira motero mumachepetsa mwayi wakumva ululu m'mawa angapo m'mawa kapena mukamachita masewera olimbitsa thupi mutatha maola ochepa mutangotulutsa magazi zes mutatha maphunziro ndipo mwawona kuti mutaphunzitsidwa mumayamba kudzidalira komanso kudzidalira kwanu kumawoneka bwino, mumamva kuti mutha kuchita chilichonse ndipo chidwi chanu chikuwonjezeka, nzosadabwitsa kuti mwangopulumuka ma crunches ndi mapapo ambiri, komabe zimawongola ubongo wanu ndikukuthandizani kuti mugwire bwino ntchito mumayambanso kugona bwino chifukwa kugona kwanu kumakupatsani mwayi wogona mwachangu ndikudzuka mwamphamvu tsopano mutha kuiwala zoyesayesa zambiri zowatsegula maso m'mawa, mudzakhala omasuka ndikukhala omasuka okonzekera kuyamba bwino tsikulo ndipo mudzadina batani la snoo Simusowa, chifukwa mwina simungaganize, muyenera kudikirira miyezi kuti muone kusintha koyambirira komwe kuchita masewera olimbitsa thupi kumabweretsa m'moyo wanu. Patatha milungu ingapo yochita masewera olimbitsa thupi, dongosolo lanu limasintha pang'onopang'ono mtima wanu ndi mtima wanu ndipo patatha milungu ingapo yochita masewera olimbitsa thupi Mitsempha yanu yamagazi imayamba kugwira ntchito bwino Mapapu anu amatha kusintha, zomwe zimapangitsa kuwonjezeka kwakupirira kwanu, popeza mumachita masewera olimbitsa thupi pafupipafupi mungaiwale zina monga kupuma movutikira komwe kumathandizanso kuti mapapu akwaniritse zolankhula zina zazikulu pamlungu pamaphunziro zimabweretsa zanu mulingo wa hemoglobin wamagazi umathandizanso kuchuluka kwa kufiyira Maselo a magazi pa cubic millimeter yamagazi awonjezeka kuchoka pa mamiliyoni asanu kufika pa 6 miliyoni chitetezo chanu chamthupi chidzawonjezera kwambiri kuchuluka kwa ma lymphocyte m'magazi omwe akuwonjezeka, zomwe zimathandiza thupi lanu kulimbana ndi mabakiteriya ndi ma virus osiyanasiyana mofulumira komanso moyenera thupi lanu , imachepetsa shuga ndi zinthu zina m'magazi mosavuta chinthu chabwino ndichakuti thupi lanu limasunga mafuta ochepa kuwonjezera, kuphunzitsa pafupipafupi kumakupangitsani kukhala olimba, olimba komanso omveka kumveka bwino, sizingachitike miyezi ingapo ya miyezi yokhazikika Kuphunzitsidwa pafupipafupi kumakhudza dongosolo lanu Mlingo wosiyana kwambiri, choyamba, mpweya umasunthira minofu yanu ndipo ma microcirculation amatha Kutuluka kwa magazi, kachiwiri, kuyendetsa kayendedwe kanu kumayenda bwino, komwe kumathandizanso kulimbitsa dongosolo lanu lamanjenje, kuthamanga kwa mitsempha ndi kugunda kwamphamvu kumawonjezeka, komwe kumabweretsa kusintha kwa ntchito zaubongo kuti muthe kupanga zisankho mwachangu komanso osatinso manyazi ndikuchita mantha.

Zimalimbikitsanso mafupa a minyewa ya thupi lanu kuti mafupa anu akhale olimba, simuchepera kupsinjika ndipo simungamvutike ndi kukhumudwa komanso kusinthasintha kwamaganizidwe. Kuchita masewera olimbitsa thupi nthawi zonse kumasinthanso mawonekedwe anu. Mumakhala olimba mtima komanso olimba mtima.

Kwa anthu ena, kuchita masewera olimbitsa thupi nthawi zonse kumakhalanso mankhwala. Zimathandizira kumasula malingaliro amphamvu monga kupweteka ndi mkwiyo ndikumasula malingaliro ku mavuto onse ndi malingaliro oyipa. Ndipo kutero, kuthana ndi mavuto ndizotheka chifukwa kumakupangitsa kukhala wolimba mwakuthupi ndi m'maganizo, ndipo ngati zonse zimawoneka zoyipa poyamba, kulimbitsa thupi kulikonse kumakhala kovuta komanso kumakhala kosangalatsa pambuyo pazaka zochepa zolimbitsa thupi, kupatula Zinthu zoonekeratu zomwe zakhala zaka zakuchulukirachulukira Kuphunzitsa ndi kulimbitsa thupi kumathandizira dongosolo lanu ndikukwaniritsa bwino, kumawonjezeranso chiyembekezo cha moyo wanu.Mawu awa amagwiritsidwa ntchito pazochita zilizonse zolimbitsa thupi zomwe mumachita munthawi yanu yaulere. wokonda masewera olimbitsa thupi, nthawi zonse mumapeza china chake chomwe mumakonda, monga kupalasa njinga kapena ngakhale kupanga pulogalamu yanu yochita masewera olimbitsa thupi yomwe mungafune kapena kulekerera ngati simulimbikitsidwa ndipo mwamwayi muli ndi mnzanu yemwe amathanso kudzikoka Mungayesere kupita kumalo olimbitsira thupi limodzi kuti mukalimbikitsane. Kuphunzitsa Mumakhalabe achichepere kwa nthawi yayitali yemwe safuna izi, ndipo kafukufuku wodabwitsa kwambiri posachedwapa awonetsa kuti kuchita masewera olimbitsa thupi tsiku lililonse kumachedwetsa Kukalamba kwa ubongo.

Chinsinsi chomaliza chokhala wathanzi, wathanzi komanso wokongola, kukhala ndi malingaliro abwino komanso owoneka bwino, ndikumanga zikhalidwe monga kutsimikiza mtima ndi chifuniro champhamvu ndikungophunzitsa zaka zolimbitsa thupi tsiku ndi tsiku zikumveka zowopsa pakali pano, koma ingoyambirani ndikhulupirireni ngati muwona kusiyana komwe simudzanong'oneza bondo zomwe zimakuthandizani kuti mupite kumalo ochitira masewera olimbitsa thupi komanso kuti mumachita kangati Tellus mu ndemanga pansipa ndipo ngati mukufuna kuwona zambiri monga izi, dinani batani ngati ili pansipa nkhaniyo ndikugawana ndi anzanu ndikulowa nawo mbali yowala

Kodi ndi ntchito iti ya tsiku ndi tsiku ya akulu?

Pazabwino zambiri zathanzi,akuluakuluayenera kuchita osachepera mphindi 150 (maola awiri ndi mphindi 30) mpaka mphindi 300 (maola 5) sabata yolimbitsa thupi, kapena mphindi 75 (ola limodzi ndi mphindi 15) mpaka mphindi 150 (maola awiri ndi mphindi 30) sabata la mwamphamvu-mwamphamvu aerobiczolimbitsa thupi, kapena kuphatikiza kofanana kwa

Nkhaniyi idatheka chifukwa cha Notion. Si chinsinsi - ndimakonda machitidwe am'mawa, monga keke yokonda mwana wonenepa, ndipo mwina inunso muyenera. M'malo mongokuwuzani zomwe muyenera kutsatira m'mawa, tiyeni tiwone zina mwazomwe zimayambitsa tsikulo kuti inunso mutha kupanga zomwe mumachita m'mawa.

Dr. Jubbal, MedSchoolInsiders.com, ndine wodabwitsa.

M'malo mwake, ndine wodabwitsika kuti pasukulu ya udokotala ndikukhalanso komweko ndidakana kuthamanga m'mawa, ngakhale nthawi yopanda pake. Ndikamapanga maopareshoni apulasitiki, nthawi zambiri ndimayenera kupita kuchipatala nthawi ya 4:30 a.m.

Ambiri mwa omwe ndimagwira nawo ntchito adadzuka pabedi nthawi ya 4:10 m'mawa, ndikuponya zovala pang'ono, natuluka pakhomo kuti alowe nawo phunziroli munthawi yake.

Ndidadzuka 3 koloko m'mawa, ndikutenga nthawi yanga kukasiya ana pafupi ndi dziwe ndi chimbudzi changa champhamvu, kutsuka mano anga, kutambasula, kulemba diary, kusinkhasinkha, kupanga puloteni kugwedeza m'malo mwa chakudya, kuyatsa chosakaniza changa chosakanizira ndi kutuluka pakhomo ndi 4 koloko m'mawa kuti ndikhoze kulowa nawo mu mphindi 10.

Monga akunenera, koyambirira ndi nthawi ndipo nthawi yachedwa. Chifukwa chiyani ndiyenera kudzipereka ola lathunthu kuti ndichite izi? Kodi ndine wopenga oh bwino. Koma potsatira izi ndikukhazikitsa zomwe mumachita m'mawa, inunso mutha kukhala ndi matsenga a chizolowezi cham'mawa chofananira.

magulu a njinga

Ngati mukufuna kuwona zomwe ndimachita m'mawa, kapena momwe ndimakhalira m'mawa ku sukulu ya zamankhwala ndi kuphunzira ntchito mukadali pasukulu, ndili ndi zolemba zonse panjira yanga yochokera kwa Kevin Jubbal, MD. Maulalo akufotokozera pansipa, ikani foni yoyamba. Ili likhala gawo lovuta kwambiri kwa ambiri a inu.

Mukayamba m'mawa kuyang'ana zofalitsa, imelo, ndi nkhani, mumalepheretsa kukhazikitsa zolinga patsiku lanu. Imeneyi ndi njira yoyambira m'mawa m'malo mochita zinthu mwachangu, monga Tristan Harris, wakale wa Google Design Ethicist, amafotokozera bwino. 'Tikadzuka m'mawa ndikupereka foni yathu kuti tiwone mndandanda wazidziwitso - zimapanga chidziwitso cha' kudzuka m'mawa 'mozungulira mndandanda wazinthu zonse zomwe ndaphonya kuyambira dzulo.

Mukakhala ndi foni yanu ngati imodzi mwazochitika m'mawa woyamba, mumayamba tsiku lanu mwakufuna kwanu. Kodi muli ndi imelo yokwiya kuchokera kwa mnzanu? Nanga bwanji ndemanga zosokoneza pazanema? Kapenanso ndi nkhani zandale zomwe zikunenanso zopanda pake zomwe zingapangitse magazi anu kuwira, kuchepetsa poyambira ndi kutsata kwa tsiku lanu kupitirira zomwe mungathe kuzilamulira. Ndinu zotakasika.

M'malo mwake, gwiritsani ntchito m'mawa ngati chopanda kanthu, chiyambi chatsopano chambiri chosatha. Mumazindikira zolinga zanu kutengera malingaliro anu. Momwe mungakhalire pampando woyendetsa.

Monga momwe Benjamin Hardy akulongosolera m’bukhu lake lakuti How to Consciously Design Your Ideal Future, “Njira yofulumira kwambiri yopita patsogolo m’moyo ndiyo kusiya kuchita. Zimayamba ndikuletsa mikhalidwe yomwe ikukulepheretsani. ”Chisokonezo chimayambitsa chisokonezo ndipo bata limakhazikitsa bata.

Yambitsani tsiku lanu ndikupeza phindu lochepa pogawana bedi lanu lalikulu. Nchifukwa chiyani uyenera kuyala kama wako? Monga Admiral William H. McRaven adanena mukulankhula kwake ku UT Austin, 'Ngati mukufuna kusintha dziko kuyambira poyala pabedi lanu likhala ntchito yoyamba tsikulo.

Idzakupatsani kunyada pang'ono ndikukulimbikitsani kuchita ntchito ina, ndi ina, ndi ina. Pamapeto pa tsikulo, ntchito imodzi ija idzachitidwa muntchito zambiri. Kupanga bedi lanu kumalimbikitsanso kuti kuyatsa.

Zinthu m'moyo ndizofunikira. Ngati simungathe kupeza zinthu zazing'ono molondola, simudzatha kukonza zinthu zazikuluzo. Ngati mungakhale ndi tsiku lomvetsa chisoni, mubwerera kunyumba pabedi lokonzedwa, ndizomwe mudachita.

Ndipo bedi lokonzedwa limapereka chilimbikitso kuti mawa likhala bwino. ”Sichiyenera kukhala changwiro. Sizitenga zoposa masekondi 60 kuti ndigone pabedi langa ndipo izi zokha zimapangitsa kuti ndende yanga yogonana, ine chipinda changa chogona, malo osangalatsa kukhalapo.

Ngati zikuwoneka ngati ntchito kwa inu yomwe simukufuna kuchita, ingoyesani izi kwa milungu ingapo ndipo mudzawona ngati sichinthu chachikulu chifukwa sichoncho. Mumasintha liti m'mawa? , izi zikutanthauzanso kutaya zovala zanu zauve mudengu lochapira ndi kukonza zina zonse m'chipinda. Osewera masewera samayamba tsiku lawo ali ndi zovala pansi komanso chipinda chawo chili chosokonekera.

Mukangodzuka, mwina mukugwiritsa ntchito bafa ndipo mudzawona kuti mkodzo wanu ndiwokhazikika. Tengani mwayi uwu kuti mumwenso madzi m'thupi, ndipo madzi ndi omwe mukusowa. Mukamasankha khofi, kumbukirani kuti caffeine imalepheretsa kutulutsa ma antidiuretic hormone (ADH), omwe amatsogolera ku diuresis, zomwe zikutanthauza kuti impso zanu zimatulutsa madzi ochulukirapo kuposa momwe zimakhalira, zomwe ndizofunikira kuti muzilimbikitsanso kuchita zina.

Chifukwa cha izi, nthawi zonse ndimakhala ndi botolo lamadzi lalikulu lodzaza pafupi chifukwa izi zimachepetsa kukangana kuti ndikhalebe wopanda madzi. Mwanjira imeneyi sindivutikira kupita kukhitchini m'mawa, ndikatenga chikho ndikudzaza. Ndikudziwa kuti moyo ndi wovuta.

Gawo la zakudya ndilosankha pano. Choyambirira, sindikuganiza kuti ndikofunikira kuti ndikhale ndi chakudya m'mawa. Payekha, ndimatsatira kusala pang'ono pakati pa 16/8 ndikuyamba zenera langa lodyera nthawi ya 12 koloko masana, maola angapo nditawuka.

Komabe, ngati mumadya chakudya cham'mawa kapena chotupitsa m'mawa, bweretsani mpirawo m'njira yoyenera kutayira zitini monga chimanga cha shuga, pop tarts, kapena yogurt yotsekemera. M'malo mwake, ndibwino kuti musamadye chakudya cham'mawa palimodzi m'malo modya zakudya zosinthidwa kwambiri. Ngati mukufuna kuphunzira zambiri za sayansi yopanga zakudya ndi kusala kudya kwakanthawi, onetsetsani kuti mwalembetsa ku nkhani yomwe ikuyembekeza kutulutsa mndandanda wathu wofotokozera posachedwa.

Ngati pali chizolowezi chomwe sindidzachiphonya mpaka 2012, chikuyambitsa thupi langa m'mawa uliwonse. Ndinapanga chizolowezi choyenda ndipo ndimakonda. Poyamba ndimatulutsa msana wanga pa chikopa cha Trigger Point chomwe ndi chitsimikizo cha golide.

Osati molimba kwambiri komanso osafewa kwambiri. Mapaipi a PVC kapena ABS ndiabwino kumunsi koma siosangalatsa kumbuyo kwanu, ndikhulupirireni kuti ndayesera, kenako ndimagwiritsa ntchito mpira wachangu kutulutsa piriformis yanga ndi matako kenako ndikupita kuzolowera zomwe zimagwira ntchito pakhosi langa, minyewa yam'chiuno, mikono yakutsogolo, kumbuyo kumbuyo, kubuula ndi zina zambiri. Ndikhala ndi chizolowezi chonse panjira yanga ina.

Ndinawona ndikamayenda motere m'mawa uliwonse, ndikayimirira ndimakhala bwino, ndimakhala ndi mphamvu zambiri, ndipo ndimangomva bwino. Zotsatira zabwinozi zinali zazikulu kwambiri ndikakhala ndi tsiku lalitali mchipinda chothandizira kapena kuchipatala. Popeza kukula kwake, mukayamba tsiku lanu ndi chizolowezi chosavuta koma chozama, ndichopusa kuti musachite m'mawa uliwonse.

Simuyenera kutsatira ndondomeko yanga yeniyeni, koma ndikupangira kuti muzichita masewera olimbitsa thupi m'mawa uliwonse. Tengani milungu ingapo kuti muganizire momwe mukumvera. Mutha kundithokoza pambuyo pake.

Musanayang'ane foni yanu ndikuyankha ndowe zomwe zimaponyedwa panjira yanu ndi anyani amoyo, khalani kanthawi kochepa kuti mukhale osamala. Kwa anthu ena, izi zikutanthauza kusinkhasinkha koyenera kutsatira, kwa ena kumatanthauza kuyenda panja popanda zosokoneza, ndipo kwa inu zitha kukhala zina. Kwa ine ndikusinkhasinkha kwa Vipassana komwe ndimatseka maso anga ndikuyang'ana 10. ganizirani za kupuma kwanga -15 mphindi sindingafotokozere mwatsatanetsatane momwe kuchita mwanzeru nthawi zonse kungakupindulitsireni m'njira zingapo.

Kumbukirani, ngakhale a Tim Ferriss amanenanso kuti 80% ya alendo ake ochita zisangalalo padziko lonse lapansi amayamba tsiku lawo ali ndi chidwi atangoyamba kumene kuchita. Zinangochitika mwangozi? Sindikuganiza choncho. Pomaliza, yesetsani kulingalira ndikuyika zolinga zanu tsikuli.

Anthu ena amakonda kuphatikiza izi ndi kusinkhasinkha mwamaganizidwe, yomwe ndi njira yoyenera. Izi zitha kuphatikizira machitidwe owonera zomwe mumaganizira tsiku lomwelo. Ndimakonda kugwiritsa ntchito pulogalamu ya diary, Tsiku Loyamba, yomwe ingandikumbutse ndi chidziwitso ndikudzaza template yomwe ndimalemba m'mawa uliwonse.

Template yam'mawa ino ikuphatikizanso kulemba za zikondwerero zitatu, zolinga zitatu za nthawi yayitali, zolinga zamasiku ano, ndi zitsimikiziro zondithandiza kuti ndizikhala ndekha ndikuyamba tsikulo ndi pulani. Zolinga zitatu za tsikulo zimandithandiza kukhala ndi malingaliro pazandandanda wa tsikulo ndikudzikumbutsa kuti kuchita zinthu zitatu izi pazinthu zomwe sindinakwaniritse kudzakhala kupambana lero komanso momwe zitha kukhalira zosiyana, komanso kukondwerera kupambana kwakung'ono ndi zofunika. Nthawi zina zolinga zanga zitatu za tsiku ndi tsiku sizimakhudzana ndi ntchito, monga tchuthi kapena masiku omwe ndimayesetsa kupumula ndi kupumula.

Ndi njira yamphamvu yosunthira nkhani kuchokera pagalasi lopanda kanthu kupita ku galasi lokwanira theka. Zonsezi zimatenga pafupifupi ola limodzi kuti ziphatikizidwe muzomwe ndimachita pompano. Ngati zonsezi zikuwoneka zovuta, ndizabwinobwino.

Ingoyesani kuwonjezera kapena kusintha chinthu chimodzi nthawi imodzi, osati zonse mwakamodzi, kuti mudziyese nokha. Pambuyo pazaka zopitilira 10 za chizolowezi cham'mawa, ndapeza kuti izi ndizofunikira pakukonda m'mawa, koma ndidziwitseni ndi ndemanga ngati zanu ndizosiyana! Zikafika pakukhazikitsa mtundu uliwonse wamasinthidwe amoyo m'moyo wanu, ndikofunikira kukhala ndi machitidwe ndi njira zoyenera kuti zithandizire kusintha kwamakhalidwe. Ndiye chifukwa chake ndimakonda Notion.

Lingaliro ndi imodzi mwamapulogalamu odziwika bwino osangalatsa ndipo akutenga zokolola komanso kuphunzira mwadzidzidzi. Sikuti ndi pulogalamu yamphamvu komanso yosinthasintha yolemba zokha, koma mawonekedwe ake osinthika komanso mawonekedwe osasangalatsa a ogwiritsa ntchito zimapangitsa kukhala kosangalatsa kugwiritsa ntchito magawo angapo. Ndimayigwiritsa ntchito tsiku ndi tsiku kuyang'anira gulu langa ku Med School Insider, ndipo yalowa m'malo mwa Evernote ngati pulogalamu yanga yothandizira kukonza moyo wanga.

Mutha kupanga mndandanda wazomwe mungachite, kalendala kapena mapulani anu osinthasintha, kapena ngakhale kulemba zolemba mukamakumbukira mwachangu, kapena ngati mukufuna kuwonjezera dongosolo kuti musankhe zomwe mungachite m'mawa, Notion ingakuthandizeni nawonso. Pali chifukwa chomwe ine ndi opanga ena angapo timakonda Notion. Ndipo zikadakhala choncho, palibe chifukwa chokwanira, ndi zaulere kwa ophunzira omwe amalembetsa ndi imelo.

Dinani Chizindikiro polongosola pansipa kuti muyambe lero. Zikomo powonera. Ngati mungakonde nkhaniyi, chonde mutisiyire thumbs kuti tisangalatse milungu ya YouTube.

Lembetsani ku zinthu zambiri monga izi ndikugunda belu lodziwitsa kuti Musaphonye chilichonse. Chikondi chachikulu kwa nonse ndipo tidzakumananso nthawi ina.

Kodi kuchita masewera olimbitsa thupi kwamaola awiri patsiku ndi kwakukulu?

Chitani masewera olimbitsa thupiosokoneza bongo amaganiza kuti aawiri-olakuthamanga kumawapangitsa kukhala athanzi kanayi. Sizigwira ntchito mwanjira imeneyi.Kuchita masewera olimbitsa thupi kwambirizingayambitse kuvulala, kutopa, kukhumudwa, komanso kudzipha. Zitha kupwetekanso munthu kwakanthawi.Juni 1. 2007 chaka

Kuchita masewera olimbitsa thupi kuyenera kukhala kwabwino kwa inu. Ikhoza kukuthandizani kuti mukhale wathanzi, kusintha thanzi lanu la mtima, komanso kulimbana ndi kukhumudwa. Koma monga zinthu zambiri, ndizotheka kupitilirapo kumatha kukhala ndi zotsatirapo zoyipa mthupi lanu komanso muubongo wanu.

Ndiye kodi kuchita zolimbitsa thupi kwenikweni ndi chiyani? Zimatengera zinthu monga zaka zanu, thanzi lanu, komanso masewera olimbitsa thupi. Koma makamaka, akulu ayenera kuchita masewera olimbitsa thupi pafupifupi maola asanu pa sabata, kapena maola awiri ndi theka kapena kupitilira apo, kapena kuphatikiza zonse ziwiri, malinga ndi CDC. Koma kafukufuku akuwonetsa kuti kuchita zochulukirapo sizimakulitsa thanzi lanu Kafukufuku wosadabwitsa adapeza kuti owerenga othamanga ochepa amakhala ndi chiopsezo chochepa chofa kuposa anthu omwe sanachite masewera olimbitsa thupi.

Chodabwitsa ndichakuti, anthu ena omwe amathamanga kwambiri kuposa katatu pamlungu anali ndi chiopsezo chofananacho chaimfa kwa omwe sanali othamanga chifukwa chothamanga pafupipafupi. Kupirira kopitilira muyeso monga ultramarathons kumathanso kuwononga mtima, kugunda kwamtima mosalekeza, komanso kukulitsa mitsempha mwa anthu ena. Akatswiri amakhulupirira kuti kupirira mopitirira muyeso kumapangitsa kuti mtima ndi mitsempha ikhale yovuta kwambiri.

Kafukufuku wina adapeza kuti kuchita masewera olimbitsa thupi mopitilira muyeso kumatha kukonzanso mtima, kukulitsa makoma a minofu, ndi zilonda zipsera. Kafukufuku wina adawonetsa kuti azimayi samakhala ndi vuto la mtima kapena sitiroko ngati amalimbitsa thupi kamodzi pamlungu. Koma chiopsezo chodwala matenda a mtima ndi sitiroko chawonjezeka pakuchita masewera olimbitsa thupi azimayi tsiku lililonse.

Chifukwa chake kulibenso phindu pakulimbitsa thupi kuposa kuchita masewera olimbitsa thupi pang'ono, ndipo kumatha kukhala koopsa. Amayi ali pachiwopsezo china chotchedwa 'Akazi Athlete Triad'. Izi zimaphatikizapo kutha msambo, kufooka kwa mafupa kapena kutayika kwa mafupa, komanso mavuto azakudya.

Zizindikirozi nthawi zambiri zimayambitsidwa ndi kuphatikiza kopitilira muyeso ndi ma calorie monga kutsitsa libido, zomwe zimatheka chifukwa chakutopa, ndikuchepetsa ma testosterone. Kwa amuna ndi akazi, kumwa mopitirira muyeso kumawonjezera chiopsezo chovulala mopitirira muyeso monga tendonitis ndi kutopa kwamafupa. Kuvulala kumeneku kumadza chifukwa chobwerezedwa mobwerezabwereza.

Chitetezo chanu chamthupi chimatha kuvutikanso. Ngakhale kuchita masewera olimbitsa thupi pang'ono kumalimbitsa chitetezo chamthupi, kuchita masewera olimbitsa thupi kwambiri kumatha kupondereza. Pambuyo pochita masewera olimbitsa thupi, pamakhala maola otseguka kwa maola 72 kuti atetezedwe.

Kwenikweni, izi zikutanthauza kuti mavairasi ndi mabakiteriya amatha kulowa ndikudetsa thupi mosavuta. Ndipo othamanga omwe amachita masewera olimbitsa thupi kwambiri amakumananso ndi matenda opuma opuma. Chifukwa chake tikudziwa kuti kuchita masewera olimbitsa thupi kwambiri kumatha kuwononga thupi lanu, makamaka mtima wanu, minyewa yanu, mitsempha yanu, komanso chitetezo cha mthupi lanu.

Ndipo kwa anthu pafupifupi miliyoni miliyoni ku US, masewera osokoneza bongo akuwononga ubongo wawo. Zizindikiro zakukonda masewera olimbitsa thupi zimaphatikizapo kusiya. Ndipamene mumakhala ndi nkhawa kapena kutopa chifukwa chosowa masewera olimbitsa thupi.

Kapenanso kulephera kudziletsa ndikulephera kuchepetsa maphunziro ngakhale mutadziwa kuti zikupweteketsani. Tsopano chofunikira kumvetsetsa ndikuti musamangosiya kuchita masewera olimbitsa thupi. Chofunikira ndikutenga kuchuluka koyenera.

plyometric ab kulimbitsa thupi

Chifukwa chake khalani omasuka, pitirizani kuthamanga! Osangokhala nthawi zonse.

Kodi ndizolimbitsa thupi tsiku lililonse?

Monga cholinga chachikulu, yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30tsiku lililonse. Ngati mukufuna kuonda, kuchepetsa thupi kapena kukwaniritsa zolinga zolimbitsa thupi, mungafunikire kuterokuchita masewera olimbitsa thupiZambiri.

Kodi kuyenda ndikokwanira?

Malinga ndi NHS, akulu ayenera kukhala akuchita 'osachepera 150 mphindi zochepa zolimbitsa thupi sabata'.Kuyendakuwerengera sabata inokuchita masewera olimbitsa thupiCholinga, ndipo chitha kukuthandizani kuti mukhale olimba komanso kuti mukhale ndi thanzi la mtima - koma muyenera kuwonetsetsa kuti mukuyenda pang'onopang'ono.

Kodi kuyenda kwa mphindi 30 ndikokwanira?

BasiMphindi 30Tsiku lililonse limatha kulimbitsa mtima, kulimbitsa mafupa, kuchepetsa mafuta owonjezera thupi, komanso kukulitsa mphamvu ya minofu ndi kupirira. Zitha kuchepetsanso chiopsezo chanu chokhala ndi matenda monga mtima, mtundu wa 2 shuga, kufooka kwa mafupa ndi khansa zina.

Kodi ndichepetsa masewera olimbitsa thupi kwa mphindi 30 patsiku?

Ochita kafukufuku anapeza amuna onenepa kwambiri omwe ankachita masewera olimbitsa thupi mokwanira kuti atuluke thukutaMphindi 30 patsikuadataya mapaundi pafupifupi 8 miyezi itatu poyerekeza ndi avarejikuondaya mapaundi 6 mwa amuna omwe adagwira ntchito 60mphindi tsiku. Kuchepetsa kwathunthu kwa thupi kunali kofanana m'magulu onse awiriwa, pafupifupi mapaundi 9.Aug 24 2012

Kodi chachikulu chomwe chimayambitsa moyo wongokhala ndi chiyani?

Kungokhalanjira zamoyo zikufalikira padziko lonse lapansi chifukwa chosowa malo ochitira masewera olimbitsa thupi, kuchuluka kwa ntchitokungokhalamachitidwe monga ntchito yaofesi, komanso kulowerera kowonjezeka kwa zida za kanema wawayilesi komanso makanema. Zotsatira zake, mavuto azaumoyo akukula.19 Novembala. 2020 g.

Kodi ndi zitsanzo zitatu ziti za khama?

Zitsanzo zamphamvuthupizochitaonjezerani: kuthamanga (5 mph>), kusambira, fosholo, mpira, kulumpha chingwe, kunyamula katundu wolemera (ie njerwa).Disembala 19 2018

Kodi ndiyenera kuchita masewera olimbitsa thupi bwanji sabata limodzi?

Kwa achikulire ambiri athanzi, department of Health and Human Services imalimbikitsa malangizo awa: Zochita za aerobic. Pezani zolimbitsa thupi zolimbitsa thupi kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi sabata iliyonse, kapena zochitika zingapo zolimbitsa thupi. Kulimbitsa mphamvu.

Kodi ndimachita masewera olimbitsa thupi otani kuti ndikhale wathanzi?

Kuti akhale athanzi, achikulire azaka za 19 mpaka 64 ayenera kuyesetsa kukhala otakataka tsiku lililonse ndipo ayenera kuchita izi: osachepera mphindi 150 zolimbitsa thupi zolimbitsa thupi monga kupalasa njinga kapena kuyenda mwachangu sabata iliyonse ndipo. zolimbitsa thupi masiku awiri kapena kupitilira apo pa sabata omwe amagwira ntchito minofu yayikulu (miyendo, chiuno, kumbuyo, mimba, chifuwa, mapewa ndi mikono)

Kodi muyenera kuchita zolimbitsa thupi kangati patsiku?

cholinga cholimbitsa thupi tsiku lililonse. Zochita zilizonse ndizabwinoko kuposa palibe, ndipo zochulukirapo ndibwino kumachepetsa nthawi yomwe mwakhala pansi kapena kugona pansi ndikudula nthawi yayitali osasuntha ndi zochitika zina. Mutha kuchita masewera olimbitsa thupi tsiku limodzi kapena kupitilira masiku awiri kapena kupitilira apo. Chilichonse chomwe chikukuyenererani.

Mafunso Ena M'Gululi

Israeli akuyamba kupalasa njinga - wowongolera wamkulu

Ndani ali ndi gulu loyambira kupalasa njinga ku Israeli? Sylvan Adams

Njinga za cruiser ozizira - mayankho othandiza

Kodi njinga zama cruiser ndizabwino? Mfundo yaikulu ya njinga yamoto yama cruiser ndikuwoneka bwino. Ndi njinga yamoto yomwe idapangidwa kuti izungulira, wokwerapo adakhala kumbuyo akusangalala ndi phokoso lamasewera komanso makongoletsedwe ozizira. Zilibe kanthu kuti njinga imagwira ngati trolley, bola ngati ikuwoneka ndikumveka bwino ndiyabwino cruiser.17 окт. 2020 г.

Kupalasa njinga erectile - mayankho ogwira ntchito

Kodi kupalasa njinga kungathe kuchiza kuwonongeka kwa erectile? Chofunika kwambiri, komabe, chinali kupeza kuti amuna omwe amapalasa njinga zosakwana maola 3 pa sabata kapena omwe amangokwera nthawi zina amakhala ndi ziwerengero zochepa za 0.61 pakupanga ED pang'ono kapena kumaliza. Izi zikuwonetsa kuti kuchita masewera olimbitsa thupi panjinga kungateteze ED.

Modding panjinga - mafunso wamba

Kodi mutha kuyendetsa njinga yamoto? Njinga, mosiyana ndi njira zazikulu zoyendera, ndizosavuta kusintha kuti zigwirizane ndi zofuna ndi zosowa za eni ake, zonyamula katundu wachilendo kapena kuti angowoneka bwino. Nthawi zina, pamakhala ntchito zina zodula zomwe sizimveka. Apa tiwona zochepa, ndikuyesa kuzindikira zosazolowereka. 24 февр. 2009 г.

Momwe mungayesere inseam ya njinga zoyenera - mafunso ndi mayankho omwe atchulidwa

Kodi mumayesa bwanji miyendo yanu ndi njinga? Kuti muyese mwendo wanu wamkati, imani ndi miyendo yanu pafupifupi phewa kupatula ndi nsapato zanu, kenako kuyeza kuchokera pansi mpaka kubuula kwanu. Muthanso kugwiritsa ntchito pensulo kuti mulembe mwendo wanu wamkati pakhoma ndikuyesa mtsogolo.