Rimwe na rimwe, ntibishoboka gukuraho umunaniro, nubwo tekiniki ugomba gusinzira - masaha yashyizweho muburiri kandi uryama mbere yuko dusanzwe. Kandi icyo gukora mubihe iyo umutwe wawe wagiye kumusego amasaha 4 mbere yisaha yo gutabaza? Mu rwego rwo kwishima mu minsi yumye, benshi muritwe dufata igikombe hejuru y'ikawa, ariko gukoresha cyane Cafeyine bishobora gutera ubwoba no guhangayika. Ahari hariho inzira nziza yo gukuraho umunaniro mugitondo ugatangira umunsi wawe hamwe nimbaraga ukeneye? Kwangiza: Yego, ni, kandi ntanumwe.
Hagarika gusubika impuruza
Ubu buto ukunda kuri jarm yawe ntishobora kuba ingirakamaro cyane. Gukora igice cyashize isaha cyangwa irenga yijoro nuko abashakashatsi bahamagaye "gusinzira gutandukana", bifite ingaruka kubushobozi bwawe bwo gukora umunsi wose. Impanuro zumwuga: Gerageza "Hacking" Umunota 90 wo gusinzira, gushiraho impuruza ebyiri - imwe muminota 90 mbere yuko ushaka kubyuka. Igitekerezo nuko iminota 90 yo gusinzira usanga hagati yo gusubiramo bizaba uruziga rutoroshye, rukakwemerera kubyuka nyuma ya Remi yawe, ntabwo ari mugihe.
Ikintu cya mbere cyo kunywa ikirahuri cyamazi
Umunaniro ni ikimenyetso cya kera cyo kubura umwuma, ndetse nimyabumenyi yoroshye irashobora gutera kumva ibitotsi, impinduka muburyo bwo kumenya no kubeshya. Reka ikirahure cyamazi kiruhure umubiri wawe mbere yuko utangira kugenda. Inama zumwuga: Niba utarashobora gukuraho inyuguti za mugitondo, gerageza wongere amazi nibindi binyobwa bidafite cafeyine kumunsi.
Himura umubiri unaniwe na yoga
Hariho impamvu ituma nibyiza gukanda iyo ukangutse. Mwijoro, mugihe cyibitotsi byihuse - Imitsi yawe iramugaye - iyi nzira karemano yitwa Atonium - kandi byongeye gusarura isoza endorphine itera imbaraga. Inama zumwuga: Niba ufite umwanya muto woga mugitondo, kora. Iminota 25 gusa, nkuko bigaragara, kongera urwego rwingufu nimikorere yubwonko.
Amazi akonje
Ubugingo butandukanya, nkuko byavuzwe, bifasha ubwonko gukanguka. Niba udashaka kwiyuhagira cyangwa ntamwanya, amazi y'amazi akonje anafasha: gusinya ubwonko guhinduraho ubushyuhe bwumubiri kandi tuzareka ibikorwa byabwo.
Kunyuramo Ifunguro ryambere birashobora kugira ingaruka mbi kubikorwa byawe.
Ntucibane mugitondo
Ntabwo ari impfabusa mu bihugu byahoze ari CIS, hari ifunguro rya mugitondo - abantu basobanukiwe neza ko ibafasha gukomeza gukora umunsi wose. Ubushakashatsi bushobora kugirirwa ikizere, vuga ko pass yifunguro ryambere rishobora kugira ingaruka mbi kuburyo imbaraga zawe nubushobozi bwo kwita ku munsi. Ariko niba utoje mugitondo, ntukibagirwe kurya nyuma, kandi atari mbere. Izatwika karori nyinshi, izihutisha metabolism yawe kandi igufashe kwirinda imvururu zifu. Koresha guhuza ibicuruzwa, nka poroteyine zose, ibinyampeke byose, imbuto n'imbuto bifite isukari nke.
Irinde gukoresha isukari mbere ya sasita
Ibisenyugu byose ntabwo byaremewe bingana, kugirango uzatere igitondo cyawe mugitondo uhitamo ibiryo. Ibicuruzwa biryoshye nko kunywa ikawa biryoshye, ibinyampeke bya mugitondo birashobora kuganisha ku isukari ya kera yo gusimbuka mumaraso, bizahita bigwa kandi bigatuma wumva umunaniro. Impanuro yumwuga: Witondere ibirango byibiribwa kugirango urebe isukari ubona mugitondo - kandi ikayigabanya aho bishoboka. Komeza ibicuruzwa kimwe, nka pome, karoti n'amacunga, hafi kugirango byoroshye kuboneka.
Kunywa ikawa nkeya
Abitabiriye ubushakashatsi bumwe bavuze ko bumva bananiwe umunsi nyuma yo kunywa ibinyobwa bya kawa. Inama zumwuga: Irinde mug nini. Gura igikombe gito, nibiba ngombwa, kugabanya umubare wasinze. Ahubwo, shyira serume hamwe na cafeyine munsi y'amaso - ikora ku ruhu neza, gukuraho kubyimba nyuma yo gusinzira gato.
Jya mu rugendo rugufi
Imirasire y'izuba yongera urwego rwa serotonine mu mubiri, iganisha ku bitotsi kandi, kubwibyo, kwiyongera kungufu. Dukurikije urukurikirane rw'ubushakashatsi muri kaminuza ya Rochester, kumara igihe cya kamere "abantu bumva bazima '. Inama zumwuga: Niba igitondo cyambere kijya mumuhanda - umurimo utoroshye kugirango izuba rirenganuke Imbere mugihe ugerageza kubyuka mugitondo.
Imirasire yizuba yongera urwego rwa serotonine mumubiri
Tangira umunsi wishyuza
Birumvikana, mugihe ushaka gusubira kuryama, imyitozo irashobora gusa nkaho idashimishije - ariko irashobora kuba neza umubiri wawe. Ubushakashatsi burigihe buhuza imyitozo ya Aerobic hagabanutse kubananiranye. Impanuro zumwuga: Iyo igihe cyo gukanda, uzamure umubiri wawe hamwe nicyiciro gito cyo kwiruka ahantu hamwe no kuzamura amaboko menshi kumavi no kumpande. Ndetse amasegonda 30 yibikorwa arashobora gukora ubucuruzi bwabo!