Umu ndi momwe mungapangire malo opumulirako a thanzi lanu kunyumba kwanu!

Kodi nthawi zina mumamva ngati 'ndatha'? Mwatopa ndi ntchito, ntchito zapakhomo, ndi kuchita chilichonse? Kodi mumamva ngati maganizo ndi thupi lanu zilibe moyo ndipo mulibe chidwi ndi chilichonse? Ndiye nkhaniyi ndi yanu. Monga tonsefe, nthawi zina timamva kutopa m'maganizo ndi m'thupi chifukwa cha moyo wotanganidwa uwu. Koma ngati kutopako kukupitirira, sikwabwino pa thanzi lathu. Chifukwa chake, yankho labwino kwambiri pa izi ndikudzipatula nthawi yoti mupumule maganizo ndi thupi lanu.

Si aliyense amene angakwanitse kugwiritsa ntchito ndalama zambiri, kutenga masiku angapo opuma, ndikupita ku hotelo yayikulu kukapuma 'moyo wabwino'. Koma ndani anati simungathe kuchita izi kunyumba? Inde, mutha kuchita 'DIY Wellness Retreat' kunyumba, yokonzedwa kuti igwirizane ndi zosowa zanu, yomwe ingabweretse thanzi labwino komanso kutsitsimuka m'maganizo ndi m'thupi lanu. Tiyeni tiwone momwe tingachitire?

Choyamba, tiyeni timvetse tanthauzo la 'Kudzisamalira'?

Mwina mwamvapo mawu akuti 'kudzisamalira' nthawi zambiri. Mwachidule, kudzisamalira ndi chilichonse chomwe mumachita mwadala kuti mudzisamalire thanzi lanu lakuthupi, lamaganizo, komanso lamalingaliro. Zimatanthauza kumvetsera zomwe maganizo ndi thupi lanu zimafunikira kenako nkuchitapo kanthu. Zili ngati kuchaji foni yanu. Pamene mukupitiriza kugwira ntchito ndipo batire ikutha, maganizo ndi matupi athu amataya mphamvu. Choncho kudzisamalira ndikofunikira kuti muyitsatsenso mphamvu.

Kupumula kotereku kunyumba ndi mwayi wabwino woti muyambe kudzisamalira nokha, kapena kungopumula ndi kutsitsimuka.

Kodi mumakonzekera bwanji ulendo wobwerera?

Kupuma bwino kumafuna kukonzekera bwino. Apo ayi, simungapeze zotsatira zomwe mukufuna. Nazi zina zomwe mungachite:

• Ganizirani cholinga chanu: Choyamba, ganizirani zomwe mukufuna kuchokera pa izi. Kodi mukufuna kumasula malingaliro anu (kukonzanso)? Kapena mukufuna kupeza thupi lanu ( mphamvu )? Kapena mukufuna kudziganizira nokha mwanjira yatsopano (kudzipeza nokha)? Muyenera kusankha zinthu zomwe mukufuna kuchita mogwirizana ndi cholinga chanu.
• Patulani nthawi: Patulani nthawi ya kumapeto kwa sabata kuti muchite izi. Uzani abale anu ndi anzanu kuti mudzakhala opanda ntchito kwa masiku awiriwa. Izi zikutanthauza kupewa kuyimba mafoni ndi kuyenda kosafunikira. Kupanda kutero, mapulani anu onse angawonongeke.
• Chotsani chitseko m'nyumba:Ulendo usanayambe, yeretsani ndi kukonza nyumba yanu. N'zovuta kumasula maganizo anu m'malo osokonezeka.
• Konzani chakudya ndi zakumwa pasadakhale: Konzani kapena sungani zakudya zopatsa thanzi zokonzedwa kale, zokhwasula-khwasula, tiyi wa zitsamba, ndi zina zotero kuti musakhale ndi nthawi yokwanira kukhitchini panthawi yopuma.
• Pangani dongosolo (koma musakhale olimba mtima!): Pangani dongosolo losavuta la zomwe muyenera kuchita tsikulo. Koma musakhale olimba mtima pankhaniyi. Timatcha izi 'kusinthasintha kokonzedwa' . Izi zikutanthauza kukhala ndi dongosolo, koma kulola kuti akumvereni ndikusinthidwa ngati pakufunika kutero.
• Bweretsani zinthu zofunika: Konzani pasadakhale zinthu zomwe mukufuna monga tiyi wa zitsamba, timitengo ta zofukiza zonunkhira, mapensulo okongola amitundu, buku lolembamo zinthu, ndi zinthu zosamalira khungu.

Kodi mungachite chiyani pa ulendo wobwerera?

Kutengera ndi cholinga chanu, pali zinthu zambiri zomwe mungachite. Ndikofunikira kuphatikiza zinthu zomwe zimapatsa mphamvu thupi lanu komanso zinthu zomwe zimatonthoza maganizo anu.

Nazi zitsanzo zina:

• Kudya chakudya chopatsa thanzi.
• Kupita kunja kumunda kapena kumunda ndikusangalala ndi kukongola kwa chilengedwe.
• Kusinkhasinkha .
• Kuchita masewera olimbitsa thupi (monga yoga, kuyenda, kuvina).
• Imwani madzi ambiri (madzi osungunuka, tiyi wa zitsamba, ndi zina zotero).
• Zinthu zomwe zimakubweretserani chimwemwe (kumvetsera nyimbo, kujambula, kuwerenga buku).
• Kudzisamalira (kutikita minofu, kusamba bwino, kutsuka tsitsi).

Tiyeni tikambirane zina mwa izi mwatsatanetsatane.

Zakudya

Kupuma bwino sikungokhudza kudya zakudya zopatsa thanzi. Ganizirani zolinga zanu zopatsa thanzi. Kuchepetsa thupi? Kupeza mphamvu? Konzani chakudya chanu moyenera.

• Onjezani ndiwo zamasamba zatsopano, zipatso, mapuloteni opanda mafuta ambiri (nsomba, nkhuku), ndi mtedza muzakudya zanu.
• Pewani kudya zakudya zopangidwa ndi zinthu zambiri momwe mungathere.
• M'malo modya chakudya chomwe chimakupangitsani kumva bwino komanso kugona mukatha kudya, sankhani chakudya chomwe chimakupangitsani kumva bwino komanso kukhala ndi mphamvu.
• Musanadye, tengani kaye kaye kuganizira zomwe mukudya. Sangalalani ndi mtundu wake, fungo lake, ndi kukoma kwake. Timatcha izi 'kudya mosamala' .

Zochita Zathupi

Thupi likachita masewera olimbitsa thupi, maganizo nawonso amamva mpumulo waukulu.

• Mukhoza kupita kukayenda ku paki yapafupi.
• Tsatirani kanema wa yoga kapena masewera olimbitsa thupi pa YouTube kunyumba.
• Ino ndi nthawi yabwino yoyesera chinthu chatsopano chomwe simunayesepo kale. Mwina lowani nawo kalasi ya Zumba pa intaneti.

Gonani bwino.

Kugona bwino n'kofunika kwambiri pa thanzi lathu. Pa nthawi yopuma iyi, gonani bwino kukhala chinthu chofunika kwambiri.

• Zimitsani foni yanu ndi TV osachepera ola limodzi musanagone.
• Pangani chipindacho kukhala chamdima kwambiri.
• Gwiritsani ntchito zofunda zomasuka komanso zoyera.
• Mudzaona kusiyana kwa thupi lanu mukagona bwino usiku m'masiku angapo otsatira. Zidzakulimbikitsani kuti mupitirize kugona bwino.

Kusamala ndi Kusamalira Kupsinjika Maganizo

Zinthu izi zithandiza kuchepetsa nkhawa ndi kupsinjika maganizo.

• Kusinkhasinkha: Patulani mphindi 10 m'mawa uliwonse kuti musinkhasinkha. Mutha kugwiritsa ntchito mapulogalamu aulere monga Insight Timer ndi Calm pa izi.
• Kulemba nkhani pa nyuzipepala: Kulemba zomwe zili m'maganizo mwanu papepala kungakhale kosangalatsa kwambiri.
• Zochita zina: Mvetserani nyimbo zotonthoza, jambulani, yendani m'chilengedwe, nyowetsani mapazi anu m'bafa la madzi amchere a Epsom, onerani kanema woseketsa.

Kodi mumayesa bwanji momwe kubwererako kwayendera bwino?

N'zovuta kuyembekezera kusintha kwakukulu kwa thupi lanu kuchokera ku tchuthi cha kumapeto kwa sabata. M'malo mwake, yang'anani kwambiri zinthu monga kuchuluka kwa mphamvu zanu, kupsinjika maganizo, kupumula, ndi thanzi labwino la maganizo .

Pali njira yosavuta yoyezera izi.

• Musanayambe ulendo wobwerera m'mbuyo, yesani kutopa kwanu, kupsinjika maganizo, ndi mphamvu zanu pa sikelo ya 1-10 (1 = ayi konse, 10 = okwera kwambiri).
• Pambuyo poti ulendo watha, yang'ananinso zinthu zomwezo.
• Ngati pali kusintha kwakukulu kwa zigoli zanu, zikutanthauza kuti kubwerera kwanu kwapambana!

Yesani kuphatikiza zizolowezi zomwe zidapangitsa kuti zinthu zisinthe bwino (monga kusinkhasinkha m'mawa, kugona tulo tabwino usiku) m'moyo wanu watsiku ndi tsiku. Mutha kuchita izi mwa kukhazikitsa cholinga cha SMART . SMART imayimira Specific , Measurable , Action- oriented, Realistic , ndi Time -bound.

Mwachitsanzo, "Ndidzasinkhasinkha kwa mphindi 10 m'mawa uliwonse" ndi cholinga chabwino cha SMART.

Malo opumulirako thanzi ngati amenewa akhoza kukhala njira yabwino yochiritsira maganizo anu, thupi lanu, ndi mzimu wanu. Ndipo zizolowezi zabwino zomwe mumaphunzira kuchokera pamenepo zidzakuthandizani kukhala ndi thanzi labwino kwa moyo wanu wonse. Musaiwale kulankhula ndi dokotala wanu za nkhawa zilizonse zaumoyo zomwe mungakhale nazo.