Yaushe ne mafi kyawun lokaci don horarwa idan aka yi la’akari da karin ilimin halittu. Raayin masu horarwa da likitoci

Wani lokaci za a zaba don horarwa don ya fi tasiri? Tambayar tana da rikitarwa. A mafi yawan lokuta, ya dogara da aiki, an yarda da ƙaunatattunmu.

Wasanni suna da lokacin hutu ne kawai daga aiki, kuma ya bambanta ga kowane mutum. Tare da wannan duka, ba a kula da gaskiyar cewa "agogon cikin gida" yana shafar tasirin wasu ayyuka. Lokacin da aka zaɓa don horo ya kamata ya dogara kai tsaye a kan abubuwan da ke cikin jiki.

Rwayoyin halittu da tasirin su akan yanayin jikin mu

Biorhythms suna tsara lokacin da mutum yake son yin barci, lokacin da yake aiki kamar yadda ya yiwu. Bai kamata ku yi ƙoƙarin watsi da su ba. Zai zama mafi amfani sosai don canza ayyukan yau da kullun ku la'akari da waɗannan sifofin. Tabbatacce, lokacin da yanayin ilimin halittu ya dace da rayuwa. Wannan ya kamata a kula yayin tsara jadawalin horo.

Kimiyya ta lura da cewa canjin da ake samu a cikin lokutan yau da kullun da kuma yadda ƙwayoyin jijiyoyin ke amsa shi suna da tasiri akan tasirin halittu. An shimfida su a matakin kwayar halitta, kuma, bisa ga haka, yin biris da waɗannan rudani na iya haifar da mummunan tasiri a jiki. Saboda wannan, rigakafi na iya raguwa, aikin zuciya da jijiyoyin jini na iya tsananta.

Yadda ake zama cikin koshin lafiya

Yin wasa ba kawai zai iya horar da tsokoki ba, har ma ya inganta yanayin jikin duka.

Irin wannan motsa jiki yana da sakamako mai kyau:

• don yin aiki da tsarin zuciya da jijiyoyin jini;
• 'yantar da jiki daga tarin gubobi;
• taimaka don rage nauyi;
• karfafa garkuwar jiki;
• ba da yanayi mai kyau.

Duk da cewa gudu yana kawo alheri mai yawa, yana iya zama nauyi. Mafitar zata kasance lokacin horo, dacewa da rayuwar yau da kullun.

Creatirƙirar shirin horarwa daidai da tsarin ilimin halittar ku

Kowa ya sani sarai cewa akwai wasu tazaran lokacin da mutum zaiyi tunanin yafi sauki kuma aiki bashi da nauyi, amma horo yana da daɗi. Kuma a wasanni, samun gamsuwa ta ɗabi'a tabbaci ne na ci gaba da horo a nan gaba.

A cikin awanni masu dacewa, aikin jiki ga tasirin daban-daban yana da sauri. Motsa jiki ya fi tasiri. Wannan shine dalilin gina horo daidai da biorhythms.

Motsa jiki na Lark

Ga mutanen da ke cikin nau'in "lark", akwai lokutan aiki biyu mafi girma:

• daga 8 na safe zuwa 1 na yamma;
• daga awowi 16 zuwa 18.

Ranar "masu saurin tashi" sun cika, yana da kyau a raba kayan bisa ga ka'ida mai zuwa:

1. Suna da mafi girman ƙarfi da safe, suna da ƙarfi da sabo. 'Yan sama jannati na iya yin hassadar hawan jini a wannan lokacin. Wannan shine cikakken lokacin gudu.
2. Abincin rana lokaci ne na hutu. Mutanen da suke tashi da wuri a lokacin abincin rana za su iya jin barci, gajiya, da rashin kulawa. Load a wannan lokacin ba zai kawo farin ciki ba.
3. Maraice - lokacin daga 16 zuwa 19 hours zai dace da jinkirin gudu ko tafiya. Loadananan lodi ba zai yiwu ba, amma wutar dumi daidai ce.

Horar da "owls"

Ba kamar larks ba, owls suna alfahari da lokaci uku na aiki:

• 13-14 hours;
• 18-20 hours;
• Karfe 23-01.

Yakamata jadawalin horon su yayi la'akari da yanayin ilimin halittu:

1. An hana safiya yin aiki. Ko da tare da cikakkiyar lafiyar jiki a wannan lokacin, ba za a sami alamomi na yau da kullun game da tsarin zuciya da jijiyoyin jini ba.
2. Abincin rana shine lokaci mafi dacewa don motsa jiki na farko. Jiki ya riga ya "farka", "mujiya" cike take da ƙarfi da kuzari. Wannan zai kasance aikin motsa jiki mafi amfani.
3. Maraice ƙaramin darasi ne mara ƙanƙanci; Gudun ba gajere bane.
4. Dare - ayyukan dare basu da ƙarfi sosai kuma, idan kuna so, zaku iya shiga yawo don motsa jiki.

Wani lokaci na rana shine mafi kyau don horarwa

Ba koyaushe bane zai iya aiwatar da wasanni, yana mai da hankali kan abubuwan da kuke so ba. Akwai dalilai da yawa, mafi mahimmanci shine aiki.

A wannan yanayin, ya kamata ku bi ƙa'idodi na gaba ɗaya:

1. Motsa jiki yayin wani lokacin da ake samun karuwar kuzari, walau safiya ce ko maraice. Babban abu shine kar a manta game da buƙatar murmurewa.
2. Wajibi ne don kula da adadin glycogen a cikin jiki. Idan akwai wadatar sa, zai fi sauƙi da sauri don motsawa. An cika tsokoki da glycogen daga abinci mai wadataccen carbohydrate. Dangane da haka, irin wannan horon yana yiwuwa a cikin yini.
3. Idan tsere hanya ce ta rage kiba, to ya fi kyau a yi ta da safe, kafin karin kumallo. Har yanzu babu isasshen glycogen a cikin jiki kuma jiki zai ƙone kitse sosai sosai. Babban abu ba shine wuce gona da iri ba, gudu ya kamata ya zama gajere.

Safiya

Mutum yakan ji motsin kuzari na farko da safe har zuwa ƙarfe bakwai. Wannan shine dalilin da ya sa, bayan samun isasshen bacci, akwai sha'awar yin tsere. Amma a wannan lokacin ne muryar tsoka ta yi rauni sosai, kuma jijiyoyin ba su da ƙarfi. Doguwar dumi ya zama dole don kar a lalata tsokoki.

Fa'idojin motsa jiki na safe:

• Babban farawa zuwa ranar, yana ba ku damar kasancewa cike da kuzari koyaushe;
• Yawan kumburi ya tashi;
• Yana inganta kona kitse;
• Kuna iya tsara lokacin horo - kuna buƙatar tashi da wuri, don horarwar ta fi tsayi.

Rashin amfani:

• Haɗarin rauni yana ƙaruwa, saboda tsokoki basu riga sun shirya don damuwa ba;
• Da safe, zafin jikin mutum ya ɗan yi ƙasa, zagawar jini yana da hankali, saboda wannan, ana kashe kuzari sosai.

Rana

Yana da daraja koya daga ma'aikatan ofisoshin Yamma. Suna da babbar al'ada ta yin wasanni a lokacin cin abincin rana. Wannan babbar dama ce don nisantar aikin tunani da yin motsa jiki. Haka kuma, a wannan lokacin mutum na iya lura da haɓakar makamashi. Komawa zuwa aiki bayan irin wannan motsa jiki, aikin hankali ya fi aiki sosai.

Ga waɗancan mutanen da ke da jadawalin aikin kyauta, ana ba da shawarar wasan motsa jiki kaɗan bayan tsakar rana. Zaka iya ɗaukar iyakar lodi ba tare da cutar da jiki ba.

Amfanin:

• Jiki a shirye yake don matsin lamba. Ana lura da yaduwar jini da yanayin zafi na yau da kullun;
• Akwai ƙarfi ga kowane irin horo.

Rashin amfani:

• Ba kowa bane ke da damar ciyar da ranar;
• Mai yawa karkatarwa (waya, matsalolin yau da kullun).

Maraice

Wasannin maraice sun fi kowa. Kuma ba wai don sune suka fi tasiri ba, amma saboda rashin zaɓi kamar haka. Babu shakka, wasanni yana ba da damar cire haɗin daga duk motsin zuciyarmu da matsalolin da aka fuskanta yayin rana, amma ba koyaushe ƙarfi ke kasancewa a gare shi ba.

Yamma ne - lokacin da motsa jiki kai tsaye ya dogara da biorhythms. Akwai tsayayyen asalin halittar hormonal, yalwar tsoka, don haka abu ne mai yuwuwa a tafi guje guje. A wani lokaci daga baya, bayan ƙarfe 8 na dare, ana ba da shawarar dumama jiki ne kawai, ana shirya jiki don hutawa.

Amfanin:

• An shirya jiki don damuwa;
• Kuna iya sauƙaƙe damuwar da ta taru a rana.

Rashin amfani:

• Kasancewa cikin aiki kafin kwanciya ba ta kowa bane, kuma zaiyi wahala ayi bacci daga baya.

Ra'ayin likitoci da kwararrun masu horarwa

A cewar masana, zabar lokacin da za a gudanar da manyan ayyukan wasanni, ya zama dole a yi la’akari da kebantattun ayyukan da suke da su da sauran muhimman abubuwan.

1. Ga mutanen da ke jagorancin salon rayuwa, suna zama mafi yawa a wurin aiki, yana da kyau a horar da maraice. Wannan zai taimaka wajan watsa jini da saukaka damuwa. Gajiya mai daɗi kawai za a ji.
2. Yanayin lafiya yana da mahimmancin mahimmanci. Idan mutum yana da matsala game da aikin zuciya da magudanar jini, to yana da kyau a ƙi motsa jiki na safe.
3. Mafi daidai shine zaɓin lokacin bayyananne don gudanar da motsa jiki yau da kullun bisa tsari ɗaya. A wannan yanayin ne zaku iya samun sakamako mafi yawa.

A kowane hali, bai kamata ku kori abubuwan da kuke so ba. Duk da cewa yanayin rayuwa yana da sauri, bai kamata ka manta da wasanni ba. Duk wani aiki, a kowane lokaci na rana, na iya kawo ni'ima da fa'ida ga jiki.

Babban abu shine sauraren kanku, ku fahimci lokacin da horo ke da fa'ida, yin atisaye akai-akai kuma ba tare da wuce gona da iri ba. Kawai a wannan yanayin zaku iya cimma sakamakon da kuke so, walau rashin nauyi ko rikodin duniya.

Kalli bidiyon: Zan iya saduwa da matana guda uku a lokaci ɗaya? - Rabin Ilimi (Fabrairu 2025).