14 Nzira Yezororo Mhuri Nguva Inogona Kukuvadza Hutano Hwako

Zvemukati

• Ongororo ye

Hama zhinji, chikafu chakawanda, uye doro rakawanda zvinogona kuve nzira yakakwana yenguva dzekunakidzwa uye ndangariro dzinokosheswa. Asi ngative vakatendeseka: Yakawandisa nguva yemhuri unokwanisa uve chinhu chakashata. Pasinei nekudya kwakanaka uye nguva yekusashanda, mazororo anogona kukanganisa hutano hwedu hwepfungwa uye hwemuviri nekuda kwezvikonzero zvakasiyana. Usanetseke, zvakadaro! Tine rondedzero yedzakanakisa nzira dzekuita kuburikidza nemazororo nekugwinya kwako, hutano, uye mufaro wakasimba.

KUKWANA

Dambudziko: Uri kufamba uye hapana kwekurovedza muviri kuri kuona.

Solution: Inguva yekupinda mu bodyweight exercises, shamwari. Kurema kushoma kwehuremu inzira inonakidza, isina maekisesaizi yekuvandudza mwero, kushanduka, uye simba repakati, uye vane njodzi yakaderera yekukuvara pane kusimudza zvirema zvinorema. Chiedza chakareruka, chinotakurika chekurovedza muviri semabhendi ekudzivirira, maDVD eyoga, kana tambo yekusvetuka zvakare sarudzo dzakanaka kune vafambi vezororo uye zvinobatsira kuchengetedza hutano hwako kubva pakudonha zvakanyanya. Ndiani anoda gym ikozvino?

Dambudziko: Pakati pezvipikirwa zvako zvehoridhe, hapana nguva yekushanda.

Solution: Edza kumuka zvishoma kare kuti uite muviri. Vanhu vanoshanda mangwanani-ngwanani vanowanzoita maekisesaizi zvakanyanya, uye mangwanani dikita sesh rinogona kuita kuti bhora ritenderere kuitira hutano hwakanaka zuva rese. Chimwe chidzidzo chakatowana kuti mangwanani kurovedza muviri kunokonzeresa kufamba kwakawanda zuva rese uye kushoma kufarira chikafu chinoyedza. Kana kuveza kweawa-yakareba yekurovedza muviri kwakaoma, patsanura maekisesaizi kuita mashanu- kana gumi-maminetsi mabhuroko zuva rese. Maseketi mashoma eTabata anokurumidza kuita mutsauko mukuru munguva pfupi.

Dambudziko: Nhengo dzemhuri yako (kana shamwari) hadzitsigire zvinangwa zvemuviri wako.

Solution: "Sei uchiita maekisesaizi nguva dzose?" Unoda nyama pamapfupa ako!" Vanhu vanokuziva kubvira pawaiva mudiki mudiki dzimwe nguva vanogona kunetseka kubvuma tsika itsva. Uyezve, kushandisa nguva yavanokoshesa yemhuri kuenda uye kuekisesaiza vari voga kunogona kuita kuti vanzwe vachishorwa. , edza kukoka nhengo dzemhuri pamwe chete kuti dziite chimwe chinhu chavanogona kunakidzwa nacho vose, sekufamba-famba. -kudzikira kwekushanda kwakanyanya nehama kana vaviri.

UTANO

Dambudziko: Kudya kwese kwezororo kwakakura.

Solution: Wepakati American achadya pakati pe3,000 ne4,500 macalorie panguva yechinyakare yezororo kudya kwemanheru, uye kune vazhinji vedu, zvakaoma kuramba muyedzo weakakwira-cal, chikafu chine mafuta kana zvese zviri patafura. Nepo hunyengeri hwekare hwekurodha magreens uye mapuroteni akaonda hune chokwadi, chakavanzika chaicho chinogona kunge chiri mukugadzirisa zvinwiwa. Vanhu vazhinji vanokanganisa nyota cues yenzara, saka inwa girazi hombe remvura anenge maminetsi gumi vasati vadya. Zvinogona kuita sechibayiro chikuru, asi zvakakoshawo kuzvitora nyore nedoro. Zvinotora nguva yakareba kuti tinzwe kuzara patinonwa booze nekudya, uyezve zvinowanzoita zvine munyu, chikafu chine mafuta kutowedzera kupindwa muropa. Wedzera mune zvakadzikiswa inhibitions, yakakwirira macalorie kuverenga, uye kuwedzera mukana wezvidhakwa zvekupfira hama, uye chisvusvuro chepasi-doro chiri kutaridzika zviri nani uye zviri nani.

Dambudziko: Anogamuchira anogara achiedza kukubata nezvitatu (uye iwe wanga uzere mushure mekutanga!).

Solution: Chero mupi wemba anofara kuona vadikani vachidya chikafu chavo, asi kana uchinetseka nezvekumanikidzwa, edza kutanga uchizadza hafu yeplate yako kuti "masekondi" ako ave "ekutanga." Munguva yezororo kana kwete, iri zano rakanaka kupinda mutsika yekutsenga zvishoma nezvishoma pakati pekurumwa. Izvi zvinopa muviri nguva yakawanda yekuziva kuti zvazara, zvinokubatsira kuti unakidze chikafu, uye zvinodurura ndiro zvishoma nezvishoma. Pro tip: Isa forogo pasi pakati pekurumwa kubatsira kuisa mabhureki.

Dambudziko: Dzimwe nguva chikafu chisina kunaka hachidzivisiki.

Solution: Nzira yakanakisa yekugadzirira muviri kudya kukuru ndeyekuita mamwe maekisesaizi akasimba pamberi, senge kudzidziswa kwepakati. Yakakwira-yakanyanya ziya ziya inodzora isina muviri we glycogen, iro simba rakachengetwa mumhasuru. Kunanga mukudya kukuru neakaderera glycogen kunova nechokwadi chekuti akawanda eaya macarb achazadza iwo magetsi emagetsi pane kungonanga muchiuno chako.

Dambudziko: Kufura zvisina musoro pane zvasara uye nezvikafu zvishoma.

Solution: Kuve nekwaniso kukicheni yemumwe munhu (uye paya yakasara) zvinoreva kuti zvese zviri nyore kupuruzira kubva mundiro yemachips mune imwechete yakagara. Panzvimbo pekutsikirira pane chero chinoyambuka nzira yako, edza kuronga zvekudya zvekudya pamberi penguva kana chengeta chinyorwa chezvekudya kuti uve nekuziva nezvekudya kwako. Dzivisa kudya pamberi peTV kana komputa (hautarise zvakakwana kune chiri kudyiwa) uye edza kutsenga chingamu kana kukwesha mazino ako kuti uchengetedze kusaziva kusingafungi.

MUFARO

Dambudziko: Sekuru Bob vanogara vachidzvanya mabhatani ako.

Solution: Mimwe mitezo yemhuri inoita seinoziva zvinhu zvose zvisina kururama zvokutaura (uye usazengure kuzvitaura). Icho hunyengeri kuzvinamatira iwe pachako pasina kuita hasha kana kupokana. Usatya kuzviburitsa pachena (zvine mutsindo asi zvine ruremekedzo toni) kuti haufanire kukurukura yako yekare-yakakosha imwe, semester mamaki, kana chero imwe nhaurwa isingafadzi. Kungo taura kuti, "Handinzwe kugadzikana kutaura nezve izvi," kunoita kuti nhengo dzemhuri dzizive manzwiro ako pasina kutanga nharo. Kana zvimwe zvese zvikatadza, tora zororo remaminetsi gumi kubva pahurukuro kuti ufungisise kana kutora rwendo rupfupi. (Kudana shamwari inonzwira tsitsi kunoshanda zvakare.)

Dambudziko: Paunenge uchifamba kana kuitisa, hapana imwe yega nguva yeku decompress.

Solution: Manheru, unganidza hama uye edza kuronga zuva rinotevera kuti ugone kugadzira zvimwe zvidimbu zvenguva yega. Kana kufunga kwakanyanya kumberi kwakaoma, edza kumuka zvishoma uye penzura mune yako "nguva yangu" vamwe vese vachiri kurara. Rangarira zuva rese kuti zororo rinogona kuitika mukati memaminitsi asingasviki mashanu - kungomisa zvauri kuita uye kuratidza kwemaminetsi mashoma kunobatsira kudzikisira kurwisa-kana-kutiza mahormone anogona kukanganisa zororo rakasununguka.

Dambudziko: Iwe unotarisira kuti mhuri yako (uye mhemberero dzezororo) ive yakakwana.

Solution: Ipa tariro yese-yep, iwe unoverenga izvo chaizvo. Usati wasvika kumba, tora nguva yekufunga nezvese nzira dzingave dzakakwana nemhuri yako… uye wobva waziva kuti hadzife dzakakwana. Unogona chete kudzora maitiro ako uye maitiro aunoita kune vamwe. Kuziva (uye kubvuma) icho chokwadi kuchakuendesa kuburikidza nezororo iri uye zvimwe zvakawanda zviri kuuya. Saka tora mweya wekufema uye edza kugamuchira vaunoda (kukanganisa nezvose) nemoyo wakashama. Ndozvazviri nezvemhuri.

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Ongororo ye