Iingcebiso ezili-10 zokukhusela ubuhlungu bokubuyela emva

Ukuthintela intlungu emva koko kuyindlela elula yokujongana nayo. Kule nqaku unokufumana iingcebiso zokunceda ukukhusela intlungu.

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Phakamisa Ngokukhuselekileyo

Ukukhusela okukhuselekileyo kuquka ukusebenzisa imilenze yakho ukuze ungalondolozi umva wakho. Gqiba ngamadolo, qinisa imisipha yakho yesisu , kwaye ugcine into ephakanyiswayo emzimbeni wakho. Ukufumana amanye amathiphu, jonga iindlela zokuKhusela eziKhuselekileyo, ezibonelela ngesicatshulwa esilandelayo ngesinyathelo.

Kwakhona ingcamango enhle ukuba uqaphele iindlela zokukhusela ezingaphephile , ukuze ukwazi ukuziphepha. Amasu okuphakamisa angakhuselekanga ngokuqhelekileyo afaka izikhundla eziza kubangela ukuba unzima xa ungeze umthwalo kubo.

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Ncipha kwaye uphephe ukukhupha

Ukusetyenziswa kweenxalenye eziphosakeleyo kufuneka kuhlolwe ngenyameko, kwaye kwandiswe emva okanye kupheliswe ngokufanelekileyo. Xa uphakamisa izinto ezinzima, ukuguquka kufanele kugwenywe. Xa wenza umsebenzi onzima, njengemisebenzi yasendlini, zama ukuqhubeka uphazamisa ubuncinci. Kwamanye ama-activites, khawujonge ingqalelo indlela ohamba ngayo umlenze wakho, kunye naluphi na umqondiso onjengezobuhlungu okanye ukuqina, okungabonisa inkathazo. Phindela emuva ekutshintsheni ngokwemiqondiso yezilumkiso umzimba wakho ukunika wona.

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Phuza ezininzi zamanzi

Imizimba yethu inamanzi angama-70%. Amanzi anele asenza sibe ngamanzi, kunokuba sibe nzima. Ukusela amanzi amaninzi kukuphucula ukuphakama kweediski zentshukumo , ukugcina ukuxhatshazwa kwempilo. Amanzi ayimfuneko malunga nayo yonke inkqubo yomzimba efanelekileyo ukuba abe nokubonelela ngokubonelela, ubuncinane ubuncinane be-6-8 8-ounce glasses ngosuku. Kukunzima ukusela amanzi amaninzi. Ngeenkcukacha zokungcoliswa kwamanzi, funda ukuxhatshazwa kwamanzi: Ziyintoni i-Pain!

Kaninzi

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Hlala Ubomi obusebenzayo kwaye uqinise i-abs yakho

Ukuzivocavoca kunye nomsebenzi kugcina imisipha yomgudu eqinile. Iimpawu ezibaluleke kakhulu ukuqinisa ukukhusela intlungu emva koko izibilini . Hlanganisa ukunweba kwinkqubo yakho yokukhubazeka ukuphepha ukuqina, okubangela intlungu. Esinye isizathu sokuba uhlale uguquguqukayo kukuba izihlunu ezinzima ziyimphambili yokulimala.

Kaninzi

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Gcina i-Weight Health Weight

Ukugcina ubunzima obuphilileyo ngokuqhelekileyo kuyindlela efanelekileyo yokukhusela zonke iintlobo zezifo kunye nokuphazamiseka. Ngomlenze, ugweme ukuxhaswa kunye nokulayishwa kweidiski zentshukumo , kuvimbela ukungaqhelekanga kwangasemva kwesimo , njengento yangaphambili ye- pelvic, kunye nokuphazamisa indlela yokuphila, kunye nemisipha eqinile kunye / okanye ebuthathaka.

Kaninzi

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Fumana iindawo zokulala ezihle kakhulu

Ukufumana isikhundla sokulala esilisebenzelayo kunokukunceda ukuba ugweme ukubeka iintlobo ezingadingekile kumqolo okanye entanyeni. Oogqirha bavame ukuhluka xa becebisa izikhundla ezifanelekileyo zokulala, ngoko ukukhokelwa ngamanqanaba akho okuthuthuzela kunye nokusebenzisa isigwebo sakho kuhle ukuhambelana nesiluleko sakhe. Umhleli we-Sleep Sleep Disorders, u-Florence Cardinal, unamacebiso amaninzi okubeka indawo yokulala.

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Shushubeza

Kulabo basebenzayo, kwaye oko kufuneka kube ngumntu wonke, ukufudumala kuyimfuneko. Ukufudumala kuthetha iindlela ezi-5-10 imizuzu yokusebenza okukhanya nje ngaphambi kokuseshoni. Injongo yokufudumala kukunyanzela izihlunu ukuya kwinqanaba elongezelelweyo lomsebenzi ngokukhawuleza ukukhusela ukulimala, ngoko ke intlungu. Iingcebiso zengcali zifani nokuba ingaba ixesha elifudumeleyo kufuneka libandakanye ukunweba.

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Phola

Ixesha elipholileyo lokugqibela emva kokuba ixesha lokugqithisa kufuneka libandakanye ukunweba. Ngexesha elipholile phantsi, izihlunu zakho ziyafudumala ukusuka ekusebenziseni, kwaye ziyakwamkela ngokulula. Ukubambisa kuya kuba buhlungu bukhulu ngexesha lokuphola, ngokunjalo. Ukubambisa kunciphisa ukuqina komzimba, nto enye imbangela yentlungu. Ukuchonga kunceda ukulinganisela ukusebenza kweemisipha, ukuphucula ukulungelelanisa okufanelekileyo kunye nokunciphisa uxinzelelo oluhlangeneyo.

Kaninzi

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Ixesha elide loPhulo lokuThuthuka

Ukuba uhlala ixesha elide, ziphoqa ukuba uvuke esihlalweni sakho ngokubanzi njengoko umsebenzi wakho wendawo uya kuvumela. Ukuhlala uhlawule umthwalo kwaye uqine iidiski , ezikhokelela kwiingxaki ze disk . Ukugqilaza ngekhompyutheni ixesha elide linokubangela iingxaki zokuhamba , ezifana ne- kyphosis , kunye neengxaki zentamo .

Kaninzi

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Zama indlela yokuHlonipha

Ubuchule bokusebenza komzimba kunye neenkqubo ezifana nokunyanga i-massage , yoga, i- Pilates , i- Feldenkrais , i- Chiropractic , okanye i- acupuncture yindlela enhle yokugcina izakhiwo zomgudu wakho zithatha ixesha elizeleyo!

Kaninzi