Tsim, Tsev kawm ntawv qib thiab universities
Txhua hnub tus menyuam kawm ntawv niaj hnub: cov ntsiab lus
Cov menyuam kawm ntawv - ib tug zoo lub sij hawm nyob rau hauv lub neej ntawm txhua tus ntxhais hluas neeg. Nws yog tag nrho ntawm qab ntxiag yaam puab paub, tab sis tseem muaj ib tug menyuam lub neej kawm yog tsis yooj yim. Qhov load thaum lub sij hawm txoj kev tshawb no tej zaum yuav adversely cuam tshuam lub xeev kev kho mob ntawm cov tub ntxhais cov neeg. Uas yog vim li cas tus menyuam kawm ntawv yuav tsum ua raws li cov kev tshwj xeeb kev txiav txim ntawm lub hnub tus menyuam kawm ntawv. Los ntawm txoj kev, nws yuav pab tau nws nyob rau hauv lub neej yav tom ntej yuav tsum tau ntau lub koom haum nyob rau hauv lawv cov chaw ua hauj lwm.
Qhov tseeb hom ntawm lub hnub
Qhov tseeb kev txiav txim ntawm lub hnub yog ib qho tseem ceeb rau cov me nyuam kawm ntawv. Cov me nyuam kawm ntawv yuav tsum tsim ib cov kev lub sij hawm thiab ua raws li nws li qhia siv kuj. Nws yog muaj pov thawj hais tias los ntawm kev ua tsawg kawg yog ib ob peb cov ntsiab lus los ntawm no teeb, ib tug neeg yuav los ua ib tug quas thiab sau.
Nws yog ib nqi sau cia hais tias tshwm sim tawm lub hnub daim ntawv uas koj yuav tsum tshwj xeeb tshaj yog ceev faj kom coj mus rau hauv tus account tag nrho cov chav kawm ntawv, raws li tau zoo raws li ntxiv load. Muaj ntau cov tub ntxhais kawm nyob rau hauv lub sij hawm ua yuam kev thiab npaj kev puas hlwb ua hauj lwm rau yav tsaus ntuj. Nws yog nyob rau ntawm lub sij hawm no, cov xaav ntawm cov ntaub ntawv yog distorted.
Tsis tas li ntawd nyob rau hauv lub sij hawm yuav tsum tau raws li nyob rau hauv lub active ua hauj lwm ntawm cov kev mob plawv. So yog qhov zoo tshaj plaws ob zaug ib hnub twg: ntawm 13.00 thiab nyob 21,00. Nws yog thaum lub sij hawm cov ob lub sij hawm, tshwj xeeb yog mob system yog relaxed.
Nws muaj lwm yam biorhythms ntawm tib neeg lub cev, uas yuav tsum tau coj mus rau hauv tus account. Sai li sai tau raws li ib tug zoo npaj txhua hnub, koj yuav cuag lub feem ntau tsim kev ua si thiab kev kawm tau zoo nyob rau hauv tsev kawm ntawv.
Sij hawm tus menyuam kawm ntawv hnub
Lub sij hawm txhua hnub ntawm cov menyuam kawm ntawv yuav tsum tau, nyob ntawm seb cov kev taw qhia nyob rau hauv uas hloov ntawm cov chav kawm ntawv yog nyob rau hauv lub tsev kawm ntawv. Hauv qab no yog qhov kev txiav txim ntawm lub hnub rau cov menyuam kawm ntawv nyob rau hauv cov ntsiab lus.
| lub sij hawm | kev nqis tes ua |
| 7.00-7.05 | Lifting thiab zastelanie txaj. |
| 7.05-7.15 | Gymnastics los yog qoj ib ce. |
| 7.15-7.20 | Ib tug mus ntsib mus rau lub chav da dej. |
| 7.20-7.45 | Sawv ntxov noj mov. |
| 7.45-8.00 | Txoj kev mus rau lub tsev kawm ntawv (dua li cov neeg taug kev taug kev). |
| 8.00-13.30 | Txoj kev tshawb no. |
| 13.30-14.30 | Txhua hnub noj kom tsawg (dua li tom qab noj hmo npaj me me taug kev). |
| 14.30-15.00 | Leisure (dawb lub sij hawm). |
| 15.00-16.30 | Self-txoj kev tshawb no los yog ua paub tab (zoo dua cais mus rau hauv ob qhov chaw). |
| 16.30-18.30 | Pom seem, ce (zaus 3 mus rau 5 lub sij hawm ib lub lim tiam). |
| 18.30-19.30 | Yav tsaus ntuj noj mov. |
| 19.30-21.00 | Self-txoj kev tshawb no los yog ua hauj lwm. |
| 21.00-23.00 | Yav tsaus ntuj taug kev. Muaj cov rooj sib tham nrog cov phooj ywg. |
| 23,00 | Npaj rau lub txaj, pw tsaug zog. |
Rau cov neeg kawm ntawv uas tab tom kawm nyob rau hauv lub thib ob ua haujlwm, lub txhua hnub yuav tsum tau sib txawv.
| lub sij hawm | kev nqis tes ua |
| 8.00-8.05 | Lifting thiab zastelanie txaj. |
| 8.05-8.55 | Lub active xwb (muaj jogging). |
| 8.55-9.00 | Ib tug mus ntsib mus rau lub chav da dej. |
| 9.00-9.30 | Sawv ntxov noj mov. |
| 9.30-11.30 | Self-txoj kev tshawb no los yog ua hauj lwm. Nyob rau tib lub sij hawm nws yog tsim nyog los tso rau ib sab lub sij hawm mus xyuas khej kev ua si (zaus 3 mus rau 5 lub sij hawm ib lub lim tiam). |
| 11.30-13.45 | Hnub noj mov. Taug kev thiab tau lub rooj sib tham nrog cov phooj ywg. |
| 13.45-14.00 | Txoj kev mus rau lub tsev kawm ntawv (dua li cov neeg taug kev taug kev). |
| 14.00-19.00 | Txoj kev tshawb no. |
| 19.00-22.00 | So, noj mov, kev npaj rau cov pw tsaug zog, pw tsaug zog. |
Nws yog pom hais tias cov approximate lub sij hawm ntawm lub hnub tus menyuam kawm ntawv tej zaum yuav txawv los ntawm cov kev ua ub. Nyob rau hauv kev, ib tug mus ntsib mus rau lub koom haum thiab nws tus kheej-kev tshawb no yog rau cov menyuam kawm ntawv theem pib paub tab. Lwm yam kev kawm yog rau ib tug hloov.
Npaj brainwork
Ib cov kws txawj cam hais tias lub sij hawm twv los ntawm cov me nyuam kawm ntawv ntawm lub hnub rau ib lub lim tiam yuav pab nws kawm tau zoo dua thiab txawm nrhiav tau lub sij hawm kom-lub sij hawm ua hauj lwm. Txawm li cas los, rau siab ntso los mus khwv tau cov menyuam kawm ntawv yuav tsum tsis txhob. Ntau npaum li cas ib qho tseem ceeb rau siab siv tag nrho nws lub sij hawm spare puas siab puas ntsws ua hauj lwm rau. Los ntawm txoj kev, nws lub tswv yim - yog tseem ceeb heev rau theem nyob rau hauv cov kev npaj ntawm lub hnub daim ntawv, txhua hnub.
Tag nrho cov kev puas hlwb kev ua si yog muab faib ua peb yam:
- Ib qho yooj yim puas siab puas ntsws ua hauj lwm (nyeem cov phau ntawv, kev sib tham). Ib phiaj ua ub no tas, vim hais tias nws tsis yog heev load ntawm tus txiv neej thiab tsis muaj kev cuam tshuam nws noj qab haus huv.
- Ua hauj lwm xav (re daws teeb meem, nws yog ib qho yooj yim mus kawm cov ntaub ntawv uas, ntawv txhais lus los ntawm ib tug txawv teb chaws hom lus). Nyob rau hnub ntawm ua hauj lwm xav yuav tsum tau muab tsis muaj ntau tshaj li ob teev.
- Mental ua hauj lwm nrog high efficiency (kawm ib tug tshiab txoj khoom). Cov ntaub ntawv no yuav tsum muaj nyob rau tus menyuam kawm ntawv nyob rau hauv me me thiab intermittently.
Yuav ua li cas yuav ua rau ib txoj kev tshawb nyob rau hauv high school ntau zoo
Nyob rau hauv thiaj li yuav ua tau ib co zoo nyob rau hauv lawv cov kev tshawb fawb, yuav tsum kuj yuav txhua txhua hnub tus menyuam kawm ntawv hnub. nws cov qauv raug nplua saum toj no. Txawm li cas los, muaj ib tug ob peb ntau secrets ntawm yuav ua li cas yuav ua rau tus menyuam kawm ntawv puas siab puas ntsws kev ua si zoo tshaj.
Academician Vvedenskii tseem ceeb ob peb ntsiab lus uas yuav tsum tau ua raws li txhua tus menyuam kawm ntawv:
- Cov kev puas hlwb kev ua si yog ib qho tseem ceeb rau ntws maj.
- Xaiv rau koj tus kheej txoj cai pace ntawm kev ua hauj lwm.
- Mental kev ua si yog yuav tsum tau ib lub koom haum, thiab txoj kev tshawb no cov ntaub ntawv uas yuav tsum tau gradual.
- Nco ntsoov ua lwm ua hauj lwm thiab so.
Tus nqi ntawm cov khoom noj
Yuav kom txoj kev kawm yog ib qho yooj yim, tus tub hluas lub cev xav tau kev pab noj kom zoo. Lub dependence ntawm kev puas hlwb kev ua si ntawm kev noj haus muaj pov thawj los ntawm kws tshawb fawb rau ib tug ntev lub sij hawm. Incidentally, qhov kev txiav txim ntawm lub hnub tus menyuam kawm ntawv kuj yuav tsis tiav yog hais tias nws tsis qhia kom meej rau peb-lub sij hawm noj mov.
Yog li ntawd, ntawm chav kawm, nws yog ib qho tseem ceeb los tswj qhov nqi koj tshuav ntawm cov nqaijrog, nqaijrog thiab carbohydrates, tab sis tseem lub ntsiab lub zog qhov chaw rau txoj kev tshawb no yog cov cia li ib tug carbohydrate-muaj khoom noj. Cov ntaub ntawv rau lub ntsiab lus ntawm carbohydrates pom tau hais tias confectionery, txawm li cas los, nutritionists tsis pom zoo txhob qab zib. Rau yav tom ntej kev hloov rau lawv ntau yam ntawm cereals, qos yaj ywm thiab zaub.
Lub hnub tus menyuam kawm ntawv yuav tsum noj mov nrog calorie tag nrho tsis ntau tshaj li 3000 kcal nyob rau hauv view ntawm kev puas hlwb workload. Tag nrho cov calorie txhua hnub khoom noj rau me nyuam kawm ntawv yuav tsum tsis txhob ntau tshaj 2600 kcal.
Vitamins rau txoj kev tshawb no
Nyob rau hauv tas li ntawd mus khoom noj kom zoo, uas yog muaj nyob rau hauv tus menyuam kawm ntawv txhua txhua hnub ua hauj lwm teev yog qhov tseem ceeb heev los saib xyuas cov kev siv ntawm cov vitamins. Nws yog muaj pov thawj hais tias yog tsis muaj lawv, tus menyuam kawm ntawv yuav ua phem rau coj cov lus tshiab qhia, kev nkees thiab tsis muaj zog, thiab tshwj xeeb tshaj yog xav tias phem nyob rau hauv lub offseason.
Qhov tseem ceeb tshaj cov vitamins rau txoj kev tshawb nrhiav C, PP thiab B vitamins B. Piv txwv li, txhua hnub siv ntawm ascorbic acid nyob rau hauv khoom noj khoom haus yuav pab tau cov tub ntxhais kawm sai sai restores tom qab kev puas hlwb thiab lub cev ua si. B pawg vitamins thiab PP (los yog nicotinic acid) pab rau normalize metabolic dab, thiab nyob rau hauv tas li ntawd, muaj ib tug zoo ntxim rau cov central lub paj hlwb. Ib tug neeg yuav yooj yim mus nqa lub siab load.
cwj pwm tsis zoo ntawm cov tub ntxhais kawm
Thaum ib tug me nyuam kawm ntawv nug ib lo lus nug txog yuav ua li cas yuav ua rau ib tug txhua txhua hnub tus menyuam kawm ntawv ntawm lub hnub, nws yog tsim nyog los them sai sai rau lawv tsis tau.
Peb cov hluas ntawm hnub no mas pom ob tug tsis tau phem - kev haus luam yeeb thiab haus dej haus cawv kev tsim txom.
Kev haus luam yeeb tsis zoo muaj feem xyuam rau lub chaw ua hauj lwm ntawm cov kev mob plawv thiab tsub kom ntshav siab. Yog hais tias ib tug me nyuam kawm ntawv haus luam yeeb ntau, tej zaum nws yuav maj mam tsim tachycardia thiab tawg, thiab nrog nws decreases lub cev xaav ntawm cov ntaub ntawv. Ib tug neeg yuav lub cev tsis muaj zog.
Haus dej cawv kev tsim txom kuj cuam tshuam rau lub hlwb kev ua ub no. Nyob rau hauv qhov kev txiav txim ntawm lawv cov hlab ntsha nyob rau hauv lub hlwb yog roj thiab rhuav tshem. Nrog heev haus cawv lag luam ntawm lub paj hlwb yog nyom, uas tab kaum thiab lub si nyhav kev ua ntawm tus menyuam kawm ntawv.
hauv tus npau suav
Yeej muaj tseeb tso ua ke txhua txhua hnub tus menyuam kawm ntawv ntawm lub hnub yuav tsum nco ntsoov muaj xws li ib tug noj qab nyob zoo thiab restful pw tsaug zog. Nws yog muaj pov thawj hais tias thaum lub sij hawm ntawm ib tug tag nrho hmo ntuj so lub hlwb twg thiaj li raug tshem tsis tseem ceeb cov lus qhia, thiab lub cev muaj zog yog rov qab los.
Yog hais tias tus menyuam kawm ntawv yuav pw tsis tsaug zog rau ntawm tsawg kawg yog 6 teev ib hnub twg, nws yuav tsis txhob nkees thiab qaug zog. Nws yuav tsum maj mam qhib rau cov lus tshiab qhia, thiab ib tug uas tuaj rau nws ib hnub, yuav tsum tsis nco qab lawm hmo ntuj. Tsis tas li ntawd, mob pw tsaug zog deprivation yuav ua rau txob taus, bouts ntawm aggression. Tej zaum nyob rau hauv loj heev zaum tus neeg tej zaum yuav muaj hallucinations.
Cov kws kho mob pom zoo kom koj pw tsaug zog tsuas yog nyob rau hauv txoj cai Vaj tswv, me ntsis dabtsi yog khoov koj lub hauv caug. Nws yog nyob rau hauv no txoj hauj lwm, cov nqaij ntshiv so kom txaus thiab de-energized, uas yog sau rau cov hnub kawm ntawv. Los ntawm txoj kev, Yog hais tias ib tug me nyuam kawm ntawv tuaj insomnia, nws yog tau hais tias nws lub hnub twb dhau lawm uas, thiab nws yuav mam li yuav tsim nyog yuav tau kho koj txhua hnub los sis txhua lub limtiam lub sij hawm.
Zog - uas yog lub neej
Nyob rau hauv lub neej niaj hnub, cov neeg tsis yog tsiv mus nyob. Nyob rau hauv kev txiav txim rau lub cev los ua hauj lwm kom zoo thiab cov nqaij ntshiv tsis atrophied, nws yog tsim nyog los koom nyob rau hauv cov kev ua si.
Cov tubtxib ncaj ncees txhua hnub tus menyuam kawm ntawv hnub no yog yuav tsum tau thiab muaj xws li lub cev kev ua si. Yog vim li cas yog no tsim nyog?
Yog li ntawd, zaum tau qhia tias lub active lub hlwb yog ib tug yuav txo tau ntawm skeletal leeg. Raws li ib tug tshwm sim, los ntawm tus kawg ntawm tus menyuam kawm ntawv cov chav kawm ntawv yuav luag txhua txhua leeg tensed involuntarily. Nyob rau hauv thiaj li yuav so kom txaus lawv, koj yuav tau mus nyob rau hauv cov kev ua si los yog tsuas yog rau koj tsiv nquag. Tom qab lwm feem ntawm lub cev kev ua neeg sai li sai tau xav tias relieved thiab so.
Nws yog ib qho tseem ceeb rau koj nco ntsoov tias tag nrho cov loads yuav tsum mob loj tsawv. Lawv tus xov tooj yog nyob rau hauv lub cev kom muaj zog ntawm tus txiv neej. Ntev voltage, on qhov tsis tooj, ib tug tsis zoo feem on tib neeg noj qab haus huv.
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