Kana munhu akamuka akasimba mangwanani, ari nyore pazvinhu zvese, zviri nyore kubata chero mamiriro ezvinhu munzira yayo, kushanda kwayo kwega uye kuita kunowedzera, mamiriro ehutano anovandudza. Izvo zvaunoda, kuitira kuti kumutswa kwakasimba, isu tichafunga zvakadzama mune ino nyaya.
Maitiro Ekupa Kurara Kwazvo?
Madzitateguru edu ainetseka zvakadaro, asi mafambiro ehupenyu hwamazuva ano kwakanyanya, uye saka dambudziko rerudzi rwehutano riri kupinza. Mangwanani, hazvigoneke kumuka mangwanani, kunyangwe kanawo vakawanda vanotungamira mararamiro ane hutano, edza kunamatira kune imwe nzira. Zvikonzero zvacho zvakawanda - mwero wakakwirira werudzi rwehusiku uye kushushikana mumaguta, kushushikana, kushushikana mukati mezuva, kufara uye zviitiko izvo munhu ari kuwira pasi, ruzivo rwakawanda rwunoyerera.
Kushaikwa kwehope kuzere kwacho kune iyo nzvimbo yekuunganidza, uye mhedzisiro ichave ichimirira nguva, asi nguva dzose yakaipa. Munhu ari kukudziridza zvishoma nezvishoma kuderera mukusangana kwekutarisirwa, akapararira anooneka, matambudziko ehutano anotanga. Uye nekuti Zvinofanira kunyatsoziva mitemo inozobatsira kupa kurara zvakanaka kunyange mumamiriro ezvinhu ezvino.
Sarudza iyo yakakwana gap
Kurudziro yevanachiremba vanowirirana kusvika pakurara kwemaawa masere. Imwe neimwe inofanira kuve neyavo gomba rakakwana. Kurara ndeye cyclic process, kutenderera kwega kwega kunogara pamusoro peimwe nehafu maawa. Somologiya dzinopokana kuti kumuka kunofanirwa kuve nemhedzisiro yekupera kwekutenderera. Mune ino kesi, munhu wacho anozove akasimba kupfuura uyo akamuka pakati kana kutanga kweimwe kutenderera kwekurara. Verenga husiku hwako hwerarai hwekurara nekunzwisisa kuti zvirokwazvo unofanirwa kuve wakawandisa kwe1,5. Mukudzidzira, iyi hafu, matatu, ina nehafu nehafu, matanhatu, manomwe nehafu uye zvichingodaro. Ndokusaka, kuzadzisa kanzuru kananje nezve hope dzemaawa masere, tinonzwa kuti wakarara zvakanyanya pane kuzere kwemaawa matanhatu ekurara kwemaawa matanhatu ekurara.
Kurara kwakazara kunofanirwa kunge kuri mashanu azere matanho, ndiko kuti, maawa 7.5 . Kana munhu ari kurwara, achisangana nezvemuviri kana epfungwa zvakanyanya, saka unogona kuswededza kurara kusvika kumaawa 9. Kana iwe uine mamiriro ezvinhu, umo hapana nzira yekurara nenzira kwenguva pfupi, kuti kurara kwenguva pfupi, kurara zvizere, ndezve maawa matatu, asi mushure mezuva, zvichaitika zvichikurudzira kudzokera ku5 maitiro ekudzosera kushomeka.
Kubva pane iyo maonero ekuona mahormonal maitiro mumuviri Kwakanakisa kwekurara kwemaawa makumi maviri nemasere - 2 ovini mangwanani. Nechiroto munguva inopenya, uropi hunodzvinyirira kugadzirwa kwemelthonin, kureva kuunganidzwa kwayo kwakakosha kuti umuke akasimba. Sov ine melatonin inogadzirwa gare gare kupfuura marara. Kuverenga gomba rako, Gadzira tsika yekuwira nguva dzose panguva imwe chete.
Munguva pfupi iri kutevera, minda yemukati yekubereka ichave yakashata, hunhu hwekurara huchawedzera. Izvo zvakakosha kuti uteedzere nemutemo uyu kunyangwe kupera kwevhiki.
Pose
Kuti tirara, isu tese tinoshandisa zvatinorongeka. Nekudaro, nyanzvi dzeSomology dzinovimba kuti zvinokwanisika kukurumidza kuumba maitiro matsva, pakutanga kuedza kunosvika pakurara mune zvakaringana. Chinhu chakakodzera chinoonekwa chadzoka . Muchiitiko ichi, zvinokwanisika kuzadzisa zororo repamusoro rekuzorora kwemasuru, kurongeka kweropa ndiko kutenderera kweropa, mutoro pamoyo wakagoverwa zvakafanana. Asi chimiro chakadai hachina kukodzera kune avo vanoshusha kana kusangana nematambudziko ekufema, pamwe nezvevanamai vemunguva yemberi.Pose padivi iri zvakare nyore, naiye mabhendi echisikigo akachengetedzwa. Asi padumbu, nyanzvi hadzizora kurara. Nenzvimbo yakadaro, chinzvimbo chemusoro wemusoro uye chisimba chechibereko chakavhiringidzwa, mutoro uri muVertebrae uye majoini anowedzera.
Pilo
Kana iwe uchida kurara nesimba uye nekufara mangwanani, teerera pakusarudza zvinhu zvakaringana zvehope. Nhasi pane kusarudzwa kukuru kweOrthopedic mapiro. Asi kana pasina mari, iwe unogona kuita sarudzo uye muchikamu chezvigadzirwa zvakajairika. Kureba kweiyo pilo hakufanirwe kuve kwakakura kupfuura kana kushoma pane huwandu hwegumi nemana emakore. Upamhi hunoda kusarudza upamhi hwemapfudzi. Iyo chigadzirwa hachifanirwe kunge chakapfava kuti musoro ugare mairi. Asi zvakanyanyisa pillow haina kubatsira - ichakonzera kunyanyisa kunetseka kwemasuru emutsipa nemapfudzi.
Dzivisa zvinhu zvekuumba mune sarudzo yemapiro uye musarudzo yemucheka wemubhedha. Kana zvichipisa kurara, iwe unogona kana kuti kana kuvimba nemufaro.
Mamiriro ekunze
Kana mumba mako yekurara "yakanaka" mhepo ine zvemukati zvakakwirira zveCarbon dioxide, uropi muhope dzichasangana nekushaikwa kweokisijeni. Izvi zvichaendesa kune hope, "ribhoni" zviroto, zviroto zve cyclical. Mukupedzisira, hauzowani kurara zvakakwana, kunyangwe iwe ukatora nguva yakakodzera panguva chaiyo. Kubuda - Iwe unofanirwa kunge uchiramba mukamuri usati warara, pamwe nekupa mhepo nyowani usiku.Gadzira iyo microccalimisalate, iyo yekudonha ichave iri mwenje, uye kumutswa kwakasimba. Iyo tembiricha yemhepo haifanire kupfuura gumi nemaviri, uye kunyorera kwemhepo kunofanirwa kuchengetwa pa50-60%. Usakanganwa kufamba usati warara. Mushure mekufamba, kurara kunogara kuri nyore.
Hutano
Pasinei nekuti iwe unonamatira kune nheyo dzehutano hutano hwehutano kana pasina chekusiya mukombe wako manheru, zvinamatire kune iyo General Mutemo - The wokupedzisira kudya uitwe 3 maawa pamberi usiku zororo. Late kudya kukonzera kuti usiku muviri hakudzambiri, uye nokushingaira ozeyewa kuti imi "Pinda" mairi, achipedza rakawanda simba.
Kana iwe uri kudya, zvino ngozi ndiyewo pangozi . Rekukwazisa nezuva Vhoriyamu macalorie anosiya pazasi 1,200 kcal, munosangana nedambudziko kuwana kukanganisika usiku hope, sezvo dhefisiti dzinokosha zvinhu, somuenzaniso, folic acid, rinooneka simbi. Vaya vanoda kumutsa anopa zvinofanira kubvisa negashiro kofi netii pashure maawa 15 yapfuura zuva. Tanin uye caffeine inogona kuva nomugumisiro wakatambanudzwa pamusoro nguva kusvikira maawa 11-12. Zviri nani kupa kupfuura manheru mishonga teas, akashinga chemindi.
Kushandiswa magirazi pamberi warara, zvinopesana mukuru nevakawanda, asingadi kuti pave nokukurumidza akotsira. Alcohol kugadzira kunoda mukuru simba kunwa kubva muviri, iyo anotyora cyclicity pamusoro carotid kwendangariro. Ndokusaka pashure nyaya tinogona pakarepo muka pakati usiku uye kashoma nehope pashure Zvikamu zvakadaro.
Manheru Tsika
Good manheru tsika zvinokosheswa kuti hope . Vanechitsama maawa isati achinyora nguva kunorara, edza kuderedza chiedza zvikuru, kutsakatisa guru uye mafirimu, kushandisa tablet kana smartphone. Asi, unogona kuverenga vaviri zvitsauko zvebhuku, mimhanzi inofadza, kubuda manheru kufamba nevana kana chipfuwo.Kubvisa zvose chiedza manyuko mumba mokuvata. . Ichisimbisa haizoshandisi, akatungamirira aramu nenguva yeko, chakarurama chiedza Mabumba - ichi zvose zviri nani pedyo chinhu Somuenzaniso, makadhibhokisi, jira. Usiku, chiedza chakadaro anoita akaipa kugadzirisa kuti Melatonin usage kwendangariro.
Zviito vasati vanorara munokosha tsika. Cherechedza kutevedzana - ndikandoshamba, kushandurwa, akaongorora kana imba midziyo yemagetsi yakanga akatendeuka kure, kana suo rakavharwa. Musaedza kushandura senguva murayiro.
zvinoyangarara
Kamwe pamubhedha Edza kuisa kwete nezvakaitika zuva kana kutya kuti kuuya, asi uri woga kufema . Dimensively kuti mweya uye exhalations, usanetseka vachichinjana mumapoka ose netsandanyama. Regai kutonga ari musoro matambudziko, regai kurangarira zvakaipa; nani kufungidzira inofadza dondo yezhizha, tichiimba shiri, gungwa, zvinoshamisa dzemwoyo gomo nzvimbo. Edza kuramba hurumende ichi kanenge maminitsi gumi vasati achinyatsotaurira hope.
How kumuka zvakarurama?
Kumuka munhu akazorora uye simba, zvakakosha kwete chete kuenda kunorara kurudyi, asi nounyanzvi kuvaka nehope yenyu. Zviri kwete kuti iwe pashure akarara pasi, shoma kana yakawanda hope, asi sei iwe vanogona kuronga mangwanani nehope. Tinopa nhanho shomanana kuti chichabatsira kuti mangwanani.- "Kukurukurirana" pamwe aramu wachi. Nyanzvi mazano kumisa hateing wachi wachi. Unogona kuzviita nokushandisa zvishoma chakavanzika. Isa aramu wachi kwete panguva woita nguva, asi ari 'gogonera "- kwete pa7 am, uye nokuda 7 maawa maminitsi 3 Somuenzaniso. Isa rwiyo inofadza, hazvifaniri "Mumuvhomorerewo" iwe pahope, sei kwengoro zvemaziso okuzvidzivirira kuita.
- "Nguva kuonga." Kupira maminitsi mashanu pashure kudanwa kuti aramu ane chinobatsira muviri pamwe chete zita. Taurira ndagadzikana, funga pamusoro zvose zvakanaka kuti pane muupenyu hwako - pamusoro mwana, waunoda, amai, chitandadzo, nokukurumidza zororo. Ndinokutendai nokuti iwe anoziva sei pakunzwisisa uye rudo. Ichava akanaka kwazvo "kugocha" kuti afare uye chido masikati.
Inobatsira mangwanani tsika
A Kupira pachena mangwanani chiito kuchabatsira kuti mutsunge moyo.
- Kuchaja uye yokugezera. kwemaminitsi mashanu iwe kubhadhara muviri. Kana musingadi kuva shamwari mitambo, kukutadzisa kukwira nyore sipping, vachisimudza maoko nemakumbo, musoro vachichinjana. Morning Kumhanya zvaimbonzi kubudirire, asi munguva ichangopfuura nyanzvi ndeyenhema kukosha kwayo, nokuti simba kuti pakarepo vanounganidzira simba rake, somugumisiro unenge kuneta pamberi. Water nzira achava zvinotevera. The tembiricha mvura inofanira kuva wakasununguka, kunyanya kutonhora, asi kwete saka kuchafadza zvokuti vaida kuenda zvakare kunorara.
- chisvusvuro . Wedzera mapuroteni uye makabhohaidhiretsi kusvikira mangwanani zvokudya. Cottage chizi, mazai, Porridge - pano ndiyo yakanakisisa zvemangwanani, uye kwete sandwiches dzose kana muesli.
Mangwanani, edza kusatsauswa nokuona nhau, RIBBONS pamusoro network, pamusoro workflows Somuenzaniso, rimwe dambudziko nokuda zuva - izvi zvose zvinogona kumirira.
