Imikhuba emi-6 yokugcina impilo yengqondo ngokuhlukaniswa

-Delile

• 1. Dala onkhe
• 2. Bhala amapulani akho ephepheni
• 3. Zama imisebenzi emisha
• 4. Gcina ukudla okunempilo
• 5. Zijwayeze ukuzivocavoca umzimba nsuku zonke
• 6. Yenza imisebenzi yokuphumula

Ngesikhathi sokuhlukaniswa, kungokwemvelo ukuthi umuntu azizwe ehlukanisiwe, ekhathazekile futhi ekhungathekile, ikakhulukazi uma engenabo abangane noma umndeni oseduze, ekugcineni kuthinta impilo yakhe yengqondo.

Ukwakha imizila, ukuzama imisebenzi emisha, ukudla ngendlela enempilo noma ukuzijwayeza ukwenza imisebenzi engokomzimba njalo ngeminye yemikhuba engenziwa nsuku zonke ukuqinisekisa impilo engcono yengqondo. Ngaphezu kwalokho, ukwenza le misebenzi kunikeza umuzwa wokuthi isikhathi sihamba ngokushesha, okusiza futhi ukunciphisa imizwa emibi ejwayelekile yokuhlukaniswa.

1. Dala onkhe

Ukwakha inqubo efana neyenziwa ngaphambili, ikakhulukazi lapho ihlukanisiwe, kusadingeka ukutadisha noma ukusebenza, kubalulekile. Lokhu kungenxa yokuthi, ngenxa yokuthi umuntu uhlala ekhaya, kujwayelekile ukuthi umuntu agcine engenaso isifiso esingaka sokwenza le misebenzi.

Ngakho-ke, kuyathakazelisa ukusetha iwashi le-alamu lesikhathi obukade uvuka ngalo futhi ugqoke sengathi uzosebenza noma ufunde. Kubalulekile futhi ukuthi indawo okwenzeka kuyo lo msebenzi ihleleke futhi ingabi neziphazamiso eziningi kakhulu, ngoba lokhu kwenza kube lula ukugxila emsebenzini.

Ngaphezu kwalokho, uma enkambisweni edlule bekukhona isikhathi esinikelwe ukwenza umkhuba wokuzivocavoca umzimba noma ukuphumula, ngokwesibonelo, kuyathakazelisa nokuqhubeka nale nqubo ekhaya. Ngakho-ke, lapho "ushiya" umsebenzi noma isifundo, ungagqoka izingubo zokuziqeqesha futhi wenze umsebenzi wokuzivocavoca umzimba, okungcono endaweni ehlukile kunaleyo owenze kuyo umsebenzi noma wafunda khona.

2. Bhala amapulani akho ephepheni

Kujwayelekile ukuthi kube nezinhlelo nemibono engakaze icatshangwe, ngakho-ke ukwahlukaniswa kungaba yisikhathi esihle sokuthi lezi zinhlelo zibhalwe ephepheni futhi, uma kungenzeka, zisetshenziswe. Lokhu kungenxa yokuthi noma ngabe umuntu kufanele asebenze emini, asikho isikhathi esichithwe ehamba, ngokwesibonelo, futhi lesi sikhathi "esengeziwe" singasetshenziselwa ukuqala iphrojekthi entsha noma ukuqalisa kabusha lokho okumisiwe.

Lokhu kugcina umuntu ematasa futhi ajabule ngamaphrojekthi amasha, ngaphezu kokuvuselela ubuciko nokuletha umqondo wenhlalakahle.

3. Zama imisebenzi emisha

Ukuhlukaniswa futhi yisikhathi esihle sokuzama imisebenzi obukade ufuna ukuyenza kepha ungakaze ube nokutholakala, njengokufunda ulimi olusha, ukwenza izifundo eziku-inthanethi, ukufunda insimbi, ukubhala, ukudweba kanye nengadi, isibonelo.

Ngaphezu kwalokho, ukuzama izindlela zokupheka ezintsha ekhishini kuyithuba lokuthi, ngaphezu kokuvuselela ubuciko, uhlanganise umndeni, wenze nekhishi libe mnandi. Ngakolunye uhlangothi, uma umuntu ehlukaniswa yedwa, ungenza ikholi yevidiyo nomndeni noma nabangane bese usikisela ukuthi nabo benze iresiphi efanayo, ukuze bakwazi ukugcina ukuxhumana nobudlelwano nokwenza ikhishi futhi kumnandi.

4. Gcina ukudla okunempilo

Ukudla okunempilo nokulinganiselayo kubalulekile ekuhlukanisweni, njengoba kusiza ekuzimiseleni ukwenza imisebenzi yansuku zonke nokuqinisa amasosha omzimba. Ngakho-ke, yize kungabonakala kulula, kubalulekile ukugwema ukudla okwenziwe ngomumo namaswidi amaningi ngokweqile ngalesi sikhathi, ukufaka imali ekudleni okuphelele okusiza ukuqinisa amasosha omzimba njenge-salmon, ama-sardine, ama-chestnut, inyama yenkomo nenkukhu, imbewu, isipinashi kanye nezaqathe, Ngokwesibonelo. Bheka okunye ukudla okusiza amasosha omzimba.

Ngaphezu kwalokho, njengoba isincomo sokuhlukaniswa nokuhlukaniswa ngukugwema ukuphuma endlini ngangokunokwenzeka, kubalulekile ukuba nokudla kwasekhaya okungagcinwa isikhathi eside, njengezimpahla ezisemathinini, ipasta, ilayisi, amantshontsho, ubhontshisi, amakinati, amantongomane, ubisi lwe-UHT, imifino efriziwe nezithelo ezingenamanzi, isibonelo. Kunconywa futhi ukuthi ngaphambi kokushiya ikhaya, kwenziwa uhlu lwalokho okuzodingeka empeleni ukugwema ukumosha ukudla nokuqinisekisa ukuthi wonke umuntu uyakuthola ukudla.

Bheka amathiphu amaningi ngokudla okuhlukanisiwe:

5. Zijwayeze ukuzivocavoca umzimba nsuku zonke

Ukuzijwayeza ukuzivocavoca umzimba kubaluleke kakhulu ngesikhathi sokuvalelwa wedwa, njengoba kuvusa ukukhiqizwa kwe-serotonin, eyi-hormone ebhekele umuzwa wenhlalakahle, ngaphezu kokusiza ukulwa nemicabango emibi mayelana nesikhathi esiphila kuso, ukugcina umzimba uyasebenza, wandise imizwa, wehlise ingcindezi futhi uqinise amasosha omzimba.

Yize kunemikhawulo ekuhlukanisweni ngokuvivinya umzimba ejimini, kungenzeka ukwenza umsebenzi womzimba ekhaya futhi ube nezinzuzo ezifanayo. Inketho yokuqeqesha ekhaya yile:

• Ukuqalisa esizeni ukufudumeza: kulo msebenzi umuntu kufanele alingise ukugijima, kodwa endaweni efanayo futhi aphakamise amadolo. Ungakwenza lokhu ukusebenzisa amahlandla ama-3 cishe imizuzwana engama-30, uhlala uzama ukugcina ijubane;
• Isikwele ngokugxuma: yenza amasethi ama-3 ama-squats ayi-10 kuye kwayi-12 agxume. Umehluko phakathi kwalesi sikwele ne-squat esilula ukuthi lapho ebuyela endaweni yokuqala, emi, umuntu wenza ukugxuma okuncane futhi ngokushesha ngemuva kwalokho aphinde futhi;
• Enye i-lunge: yenza amasethi ama-3 wokuphindaphinda okungu-10 kuye ku-12. Kulokhu kuvivinya umzimba, umuntu kufanele aqhubekele phambili futhi aguqule amadolo ukuze ithanga lifane naphansi futhi idolo ligobeke engela lika-90º. Ngemuva kwalokho, buyela endaweni yokuqala ngezinyawo zakho ndawonye, ​​uye phambili ngomunye umlenze;
• Ukufiphaza: yenza amasethi ama-3 kuma-push-up ayi-10 kuye kwayi-12;
• IBurpee: yenza amasethi ama-3 wokuphindaphinda okungu-10 kuye kwayi-12 noma wenze ukunyakaza cishe imizuzwana engama-30. Lokhu kuvivinya kufana nokunyakaza kokulala phansi nokusukuma ngokushesha futhi, ukuze kwenziwe, umuntu kufanele aqale asukume abuye alale phansi, ebeka izandla phansi abuye aphonse izinyawo emuva. Ukuze uvuke, kufanele wenze ukunyakaza okuphambene nalokho, uhambe ngepulangwe ngaphambi kokuvuka phansi.
• Hlala-up kanye nepulangwe: yenza amasethi ama-3 kokuphindwaphindwa kwesisu okuyi-10 kuye kwayi-12 bese uhlala ebhodini imizuzwana eyi-15 kuye kwengu-30.

Ngaphezu kwalokho, ungakhetha futhi ukuthatha amakilasi okudansa, ama-pilates kanye ne-zumba, ngokwesibonelo. Endabeni yabantu asebekhulile, kuyathakazelisa nokwenza izivivinyo zokwelula ukugcina ukuhamba ngokuhlanganyela kanye nokukhuthaza impilo. Bheka amathiphu amaningi okunakekela umzimba ngokuhlukaniswa.

6. Yenza imisebenzi yokuphumula

Yize ukuvalelwa yedwa kubhekwa njengesikhathi sokuhlukaniswa nokuzibandakanya, kuyadingeka ukufaka izinto ezikusiza uphumule empilweni yakho yansuku zonke, ikakhulukazi uma umsebenzi owenzayo uhlobene ngqo nolwazi. Ngakho-ke kuyathakazelisa ekupheleni kosuku ukwenza ukuzindla noma i-yoga, ngokwesibonelo, ukukusiza uphumule futhi wehlise ingqondo yakho. Bheka igxathu negxathu ukwenza ukuzindla.

Ezinye izinketho zemisebenzi yokuphumula ukubuka i-movie noma uchungechunge, ukulalela umculo, ukwenza isiko lobuhle, ukugeza okuphumuzayo, ukufunda, ukuqedela iphazili, ukwenza imidlalo yebhodi, noma ukulala nje, nakho okubalulekile ukunciphisa ukucindezeleka, ukuthuthukisa imizwa yakho, shaja amabhethri akho futhi uqinisekise ukuthi usukulungele ukwenza imisebenzi yosuku olulandelayo.

Bona amanye amathiphu wokugcina impilo yengqondo ngokubuka ividiyo elandelayo: