20 makhalidwe abwino kuyambitsa zotsatira kwambiri

zolimbitsa thupi ndi chakudya wathanzi adzakupatsani thanzi, chimwemwe ndi mphamvu. Koma makhalidwe yosavuta angakhale aluso ngati pang'ono awo kusinthidwa. Musanayambe 20 njira yosavuta kumva ngati munthu bwino mu dziko.

1. Movement

Tsiku lililonse kuyesa kuyenda, kuthamanga, panjinga kapena kutenga zotheka ntchito yonse thupi kwa mphindi 30. malingaliro anu, thupi ndi m'chiuno zedi ndidzachita zikomo.

2. Patsogolo: Tulo

The zambiri munthu anyalanyaza tulo usiku, kuwonongeka kwambiri amachititsa thanzi. Quality kugona n'kofunika pankhani kuchepetsa chiopsezo cha matenda ambiri odziwika bwino. chizolowezi likuthandizani kuonda ndi kupereka mkangano mphamvu. kugona bwino usiku, mudzatha kugwira zolinga zonse za mndandanda mukufunika kugwira. Zotsatira zidzaposa zoyembekezera zanu zonse.

3. Kumwa madzi ambiri

Ngati mudzakhala kumwa madzi ambiri, inu kupeza mphamvu ndi thupi lanu udzayaka zopatsa mphamvu zambiri.

4. Idyani chikumbumtima

Kuyambira tsopano, palibe chakudya mowiriza! Iwalani za akamwe zoziziritsa kukhosi. Ngati simungathe adye zinthu zachilendo, bwino mwadya chakudya. Pamene mudya pang'onopang'ono, muli omasuka ndiponso kusangalala ndondomekoyi. Akamadya, ndikuganiza za chakudya chanu, kusankha wathanzi ndi kusiya chizolowezi chakudya kudya.

5. Werengani masitepe

Inu simungakhoze aganyali mtengo masewera zipangizo ndi ntchito ndi olimba mphunzitsi. Monga mungawononge zochita zanu ntchito ntchito pa foni yanu. Cholinga chanu chikhale ndi ndimeyi ya masitepe 10,000 tsiku.

6. Yikani amadyera chakudya

The mankhwala zambiri mudzapezeka mu moyo wanu, ndi bwino mudzakhala. Kuwonjezera arugula kuti pitsa, sipinachi saladi ndi zitsamba nkumukhapha msuzi. CHIKWANGWANI ndi mavitamini kwa nthawi yaitali kuchotsa njala.

7. Ganizirani ndithu

maganizo n'kofunika kuti moyo wathu komanso. Amanyalanyaza zikhumbo yekha zoipa, kuchotsa maganizo oipa m'mutu mwako.

8. ubwino thupi, "anamangirira"

Ntchitoyi sikutanthauza hardware zoonjezera, ndiponso zingathe kuchitika kulikonse. Monga masabata awiri "bala" masekondi 30-60 patsiku adzalola thupi lanu kumva mphamvu.

9. Tambasula

Inu mukhala mwa maganizo abwino, ndi kupeza mkangano owonjezera mphamvu pamene mphindi zochepa m'mawa kuthera kukhala anatambasula Zochita. Choncho kodi anati yoga wanu mphasa?

10. akamwe zoziziritsa kukhosi pa mtedza

Tengani pa ntchito zothandiza zokhwasula-khwasula. Mu mtedza mkulu mapuloteni okhutira ndi yopindulitsa Omega-3 mafuta, ndi "zopanda pake" zopatsa mphamvu zikusowa. A ochepa ka mtedza tsiku kudzakuthandizani kukhalabe mchiuno wanu kufanana wangwiro.

11. kufunika minofu

Zochita zolemera sizikupanga inu "otupa" bodybuilder. Komabe, bwino anayamba minofu thupi bwino kagayidwe. Mukhoza kugwiritsa ntchito dumbbells mu zovuta zonse. Kotero thupi lanu udzayaka zopatsa mphamvu zambiri, kuwonjezera mafupa ndi kulimbikitsa minofu.

12. Ntchito bursts lochita ntchito

The kwambiri 30 wachiwiri Kasupe wa ntchito pa olimba makalasi yachibadwa m'munsi mafuta ndi kuthandiza m'njira pa minofu mtima. minomwe basi Mphindi zolimbitsa thupi ndi intervals yochepa kwambiri mwangwiro zoyenera mu aliyense, ngakhale ndandanda kwambiri zolimba.

13. More maimidwe

Pamene inu nthawi zonse kukhala, inu kuthamanga magazi ndi kuchuluka chiopsezo kufa msanga. Zonse ndipite - ndi thupi lanu nthawi yomweyo anamanganso m'njira wathanzi.

14. Review zakudya

Ngati firiji ladzala ndi mankhwala zoipa, izo zikutanthauza kuti inu amacheza ndi mayesero. Tsopano ndi nthawi kuchita kafukufuku.

15. kutaya pa koloko

zakumwa enaake (kuphatikizapo zakudya) - mdani waukulu wa thanzi lanu. Yesani kusiya khalidwe ili ndi kutibwezera coke kumwa zipatso.

16. yosangalala ndi zosangalatsa

A maminiti pang'ono tsiku muyenera kuthetsa nkhawa ndi "Chisudzulo Chikuwononga mabatire." Yopuma kuchokera kompyuta, kuwerenga bukhu, nyimbo kapena monga kusinkhasinkha.

17. kupezeka kwa chakudya wathanzi

Ngati ndinu oyera ndi narezhete kaloti mu zidutswa ndi kuziyika izo mu chidebe mosavuta nthawizonse zidzakhala pogulitsira zakudya zathanzi.

18. 80/20 Rule

Ngati tsiku lililonse udzanyeketsa 80 peresenti ya chakudya chabwino, ndiye inu amakhala ndi mpata kudya ayisikilimu kapena mkate popanda vuto thanzi. Izi chilinganizo - muyezo wangwiro.

19. Konzani chakudya chanu

Pamene inu kuphika nokha, mukhoza kulamulira kuchuluka kwa mafuta, sodium ndi zopatsa mphamvu. Mukukonda lonse osati kukonzedwa zosakaniza.

20. Anzeru Solutions kunja

Chizolowezi kudya wathanzi sayenera okha makoma kwanu. Pitani ku malo odyera? Ndiye kuyitanitsa saladi kapena kugawa chakudya yaikulu ndi mnzake.