Ukuhlelwa Kwangaphambi Kwengxoxo: Isisekelo Senduduzo

Ukuhamba ungene esikhungweni somhlangano esibanzi ngaphandle kwecebo kuyindlela esheshayo yokusha ngaphambi kobusuku. Umsebenzi omncane ophambili uguqula amahora esiyaluyalu abe yisikhawu, isenzakalo esikhumbulekayo. Esikhundleni sokuphatha induduzo njengendlela ecatshangelwayo, yakha lonke uhlelo lwakho nokupakisha eduze kwayo. Qala ngokuzihlobisa okuqotho: ungahamba amahora amangaki ngempela ngaphambi kokuba ukhathele? Uphatha kahle kangakanani izikhala eziminyene, ezinomsindo? Ukuphendula lemibuzo kukwenza ukuba uklame usuku oluvikela amandla akho ngaphandle kokwenza uhlehle.

Qalisa i-pread okungenani isonto elilodwa. Iqhephule noma iziphi izicathulo ezintsha, hlola isisindo sesikhwama sakho ngezinyawo ezinde, futhi usebenzise i-hydrote ngokungaguquki. phawula ibalazwe elingokomthetho lendawo yomhlangano, uhlelo lwendawo esendaweni, kanye nokuthola ukwaziswa. Uma uhamba neqembu, uvumelana nelindele okulindelekile ngaphambi kokuba ufike. Lezi zinyathelo zizwa zincane, kodwa zihlanganisa isenzakalo esizolile, esithokomele kakhulu.

Ukukhetha Izingubo Zakho Zomhlangano Ezihlelekile

Izingubo zakho zenza okungaphezu kokuveza i-fandom .Imfono yakho engokomzimba eyisisekelo nendawo ezungezile enzima. Indwangu ehogelayo ehogelayo efakwa umswakama njenge-merino uvolo, izixube zoqalo, noma izinto zobuchwepheshe ezikhiqizwayo ezisebenza ngaphandle kukakotini, ezikuvimbela ujuluko nokubanda emahholo e-amoya. I-octive isholoctable, i-tee ethone, ne-flannel eboshelwayo noma eboshelwayo eboshelwa okhalweni lakho. Ngalendlela, uhamba ngokushelela phakathi kwamagumbi ezindawo ezibandayo nezindawo ezinamageji ashisiwe ilanga.

Izicathulo azinakusheshiswa. Amabhulukwe akhangisiswe kakhulu azakushintsha ngemva kwamahora amathathu ekhonkhi epholishiwe. Uma kufanele ugqoke izicathulo ezithile ukuze ugqoke izingubo zezingubo, ushintshela kuzo kuphela izithombe nemincintiswano. Ezisele zosuku, zixhomeke ezicathulweni eziphukile, ezihambayo noma ezibhabheni ezisekelayo. Bheka ngokukhetha okubanzi emabhokisini, ukusekela okukhulu, nokushayisa amabhuleki. Imibhosholo enjenge na [FLT:] [FLT] [2] Borgons [FLT] njalo] ithola udumo empilweni ezisebenzi nasezisebenzini ezisebenzayo, futhi abasebenza ngokubukekayo.[injini abasebenza ngokushesha.]

Ungawathathi kalula amandla amasokisi noma imikhono encishisiwe. Athuthukisa ukujikeleza kwegazi, anciphise ukuvuvukala, futhi anciphise ukukhathala kwemilenze, ikakhulukazi uma ulindele imigqa emide. Abadubuli abaningi bomhlangano babika imilenze emisha ebonakala intsha ekupheleni kosuku ngemva kokuzama igiya lokuhlobisa umzimba okokuqala.

Ukubeka Ikhambi Elisindisiwe

Isikhwama sosuku esipakishwe kahle yisiteshi sakho esihambayo sokuvuselela amandla, sigcine silula kodwa sibanzi. Okubalulekile kuhlanganisa:

  • [[Umkhumbi:0] Umkhumbi wokuhlanganisa: Ibhodlela lamanzi eligcwalisiwe, elivalwe kahle, elinamandla okungenani amagremu angu 24. Abathengisi abaningi neziteshi zamanzi banikeza ukudla okugcwalisiwe mahhala.
  • Amaphayina angenayo: izivalo zeprotein, amantongomane axubile, amaphakethe ebhotela lentshongo elilodwa, izithelo ezomisiwe, noma amagrain aphelele. Lokhu kunikeza amandla aqinile ngaphandle kokuphazamiseka kokudla komhlangano okunoshukela noma okuphekiwe kakhulu.
  • Amathuluzi okunakekela iphuthuma: Amabhandeshi ambalwa abhabhatshukile (uhlobo lwe-hydrocolloid), isikhumba semvukuzane, nebhakede elinqanda ukuhanjwa kwe-chafiter. Sebenzisa ngokushesha lapho uzwa ibala elishisayo, hhayi ngemva kwezinhlobo zebhavu.
  • Ukuphatha i-Pain:[ Ukukhululeka kobuhlungu obungaphezu kobala obufana ne-ibuprofen noma i-acetaminophen, kanye nanoma yimiphi imithi yokwelashwa.
  • Amandla adlulisayo: A ibhange likagesi eligcwaliswe ngokugcwele nentambo emfushane, ngakho awulokothi uphuthe isithombe opo noma umbhalo womngane ngenxa yebhethri elifile.
  • [[NTL:0] I-ikhithi encane: Isandla sibangela ukushwabana, izisu zobuso, ukuqeda iphunga lokuhamba, nephakethe elincane lezicubu. Ukuvuselelwa ngokushesha kungabuyisela isimo sakho sonke.
  • [[NT.0] Izihlangu zokufihla izindlebe: Izindlebe eziphezulu (njenge-opsed noma i-Etymotics) ukudambisa umsindo onamandla ngaphandle kokukuhlukanisa, isifihla - buso esilula sokuphumula ngokushesha ekhoneni elithulile, kanye nethawula elikhandlekayo lezindawo ezishisayo.

Faka lezizinto esikhwameni esinemigqomo elungiswe kahle ngebhande eliboshwe ngebhande nangamagumbi amaningi. Gwema izikhwama ezithwala izithunywa ezinesicathulo esisodwa ezidonsa ngokungafanele emahlombe akho. Amabhande angathutha isisindo ukusuka emhlane uye okhalweni, isigqoko uma uphethe ikhamera noma isibhebhe esisindayo.

Ukuqeqesha Umzimba Wakho Ukuze Ukhuthazele

Imihlangano ye-animie iyizenzakalo ezingokomzimba. Uma isimiso sakho sansuku zonke sihilela ukuhlala, ukuhamba amasitepe angu - 20 000 ezitezi eziqinile kuzokushaqisa isimiso sakho. Qala uhlelo olulula lokuhamba emasontweni amabili kuya kwamathathu ngaphambili. Beka uhambo lwansuku zonke oluhamba kancane kancane olulingana nolwesikhathi osilindele ukuhlanganisa (ngokuvamile amakhilomitha angu-5 kuya kwangu-8). Gqoka izicathulo kanye namasokisi ohlela ukuwasebenzisa emhlanganweni ukuze ubone amaphuzu acindezelayo kusekuseni.

Ezinsukwini eziholela kule senzakalo, hlela ukulala nokudla okulinganiselwe. Umzimba ophuphile, ophundlile kahle ubhekana nokucindezeleka nokukhathala kangcono. Nciphisa utshwala kanye nokuphuza kakhulu i-caffeine, njengoba kokubili kuphazamisa izinga lokulala nokukucoba. Lendlela yangaphambi konyaka yenza umehluko phakathi kokushayeka nge 4 p.m. nokujabulela izinhlelo zobusuku.

Ukuqonda Isimiso Sokuphumula

Izinhlelo zomhlangano nezimiso ezinyathelisiwe zigcwele amabhodi ahehayo, izigcona, nokuhlola. Abakhona abathokomele kakhulu babheka ukuphumula njengokungahlelwa, hhayi izikhala okumelwe zigcwaliswe. Uma uqokomisa izenzakalo okumelwe ziboneke, zivale imizuzu engu 20-30 njalo ngemva kwamahora amabili kuya kwamathathu ekhefu lokuhlala, ukuphelelwa amanzi emzimbeni, nokudla okulula. Sebenzisa lesi sikhathi ukuhlola izinyawo zakho, ukuvuna isikhumulo selanga uma ungaphandle, futhi umane uphefumule.

Funda ibalazwe lendawo eliqhushekwe endaweni ethule. Izikhungo eziningi zomhlangano ziye zamisa amakamelo amahle, izindawo zokuzindla, noma iphasishi elingenayo indle likakhaphethi. Ukwazi la machashaza kusengaphambili kukuvumela ukuba uhlehle lapho uhlaselwa kakhulu. Uma uyingxenye yeqembu, vumelanani endaweni yomhlangano kanye nesimiso sokuhlola esiphakathi − qhawe umuntu ofuna ukuzulazula phansi ngokukhungatheka. Igumbi lingakukhubaza, ngakho icebo lokuhlela ukuphinde uqoqe amaqoqo linciphise kakhulu ingqondo.

ESikhungweni Somhlangano: Ukuhlala Ngikhululekile Embusweni

Usuzihlelile, upakishile, futhi uhlele. Manje kuvela ukuhlolwa kwangempela kwesikhathi. Isihluthulelo ukulalela izimpawu zomzimba wakho wakuqala futhi wenze okuthile ngaphambi kokuba ukungaphatheki kahle kuphenduke usizi. Ukunganaki ukoma, indlala, noma lokho kubelesela emhlane wakho ongezansi kuthuthukisa ukululama kwakho esikhathini esilandelayo.

Amacebo Okudla Amanzi Namakhemikhali

Amanzi angena emzimbeni angena ngokushesha emahholo agcwele, alawulwa isimo sezulu. Umoya opholile kanye nokulahlekelwa uketshezi olusheshayo lokukhuluma. Yenza umkhuba wokumpompa amanzi njalo lapho uhlola ucingo lwakho noma ulinda emigqeni. Emihlanganweni yezinsuku eziningi, faka isibhebhe noma impuphu kulelona nyaka ngamunye ozodla ukudla.

Uma kungenzeka, gwema ugibe lokuphila nge-pretzel ne Pocky. Inkantolo yomhlangano yokudla ingabiza futhi ibe nzima, ngakho qala usuku lwakho ngokudla kwasekuseni okucebile okunamaprotheni ngaphandle kwendawo uma kungenzeka. Phatha iphini lokudla okulula okusindayo futhi ujonge ukudla okuqinile, okungokoqobo okuhlanganisa imifino kanye namaprotheni angenayo. Uma udla ikhekhekhe elikhulu le-plune ngehora lesithathu ntambama, lingene emanzini futhi ulindele ukuwa. Lalela isisu sakho: Uma uzizwa unenkungu elibi noma ucasuka emfininini, igedrive, ikhefu incile.

Ukunakekela Izinyawo Nokuhamba Kwabantu

Uma umi phezu kukakhonkolo amahora amaningi ucindezela umgogodla nokukhathala kwezinyawo zakho. Yilwa nalokhu ngemigqa emincane ehambayo. Lapho ulindile emgqeni, guqula isisindo sakho ukusuka ezinyaweni kuya ezinyaweni, phakamisa ithole elicashile, noma zungeza amaqakala akho. Uma ubona ibhentshi noma indawo enokhaphethi, hlala phansi ngokushesha, ngisho nangokwemizuzu emihlanu, futhi uphakamise izinyawo zakho uma kungenzeka. Ukususa izicathulo zakho kafushane phakathi nentambo (ezolile!) kungabangela izinyawo zakho ziphefumule futhi zikhukhuleke.

Ngesikhathi sokudla kwasemini noma phakathi nekhefu elithatha isikhathi eside, yenza isikhathi sokuthatha indawo embalwa ehlosiwe. Ukutsheka okumile, ukuvaleka phambili ukuze ukhiphe ingemuva elingemuva, nokuhlala unyayelo olulula kungabuyisela umzimba wakho wonke. Gcina ibhola elincane le-lampostate esikhwameni sakho; ukuligingqela phansi konyawo lwakho kuletha ukuhlikihla okuphumelelayo. Uma uqala indawo eshisayo, yima futhi ufake ibhandeji elibhamu khona kanye. Ukungayinaki kuzakuguqula inxeba elincane libe yinxeba eliqeda impelasonto yakho.

Ukulawula Izinga Lokushisa Nendawo Ezungezile

Izikhungo zemihlangano zidume ngokungaguquguquki kokulawula isimo sezulu − ikamelo elilodwa libanda kakhulu, okulandelayo kukhubaza. Izingubo zakho ezivalwe ungqimba manje zifakazela ukubaluleka kwazo. Ibhantshi elifakwa phansi noma elenziwe liyibhantshi elincane kodwa linezela ukufudumala okusheshayo. Emigceni eshisayo ngaphandle, isigqoko esikhulu esiboshelwe ibhulukwe ngemibhoshongo epholile kanye nethawula elivalwe entanyeni yakho kunganciphisa ukushisa okungalawuleki. Isikhumba selanga sibalulekile ngisho noma ungaphakathi kakhulu; imizuzu engu-15 yelanga emini lapho ushiswa nge-ogalographa engabonakali ingaphandle kungashisa isikhumba esingavikelekile.

Umsindo wokukhathala uyinto elula kakhulu kodwa evame ukunganakwa. Ukubhonga okukhulu kwezingxoxo eziningi, umculo wesizinda, ne-PA kukhokhela izintela zesimiso sakho sezinzwa. Imishini ephakeme yokuvala izindlebe inciphisa umsindo ngaphandle kokukhuluma okuphoxayo, ngakho ungaqhubeka uxoxa. Uma uzwa isakhiwo sekhanda, balekela endaweni yakho ethule ephawulwe ngaphambi kokuba ukhululeke imizuzu engu-15. Ubuntu bakho besikhathi esizayo buzokubonga.

Induduzo Eqoshiwe: Ukulinganisela Indlela Yokusebenza Nokusekela

Izingubo zobuciko zidinga ubunjiniyela obunethezekile. Qala ngongqimba oluyisisekelo: ingubo yomswakama engenamthungo efakwa ngaphansi futhi, uma ikhossi yakho ivumela, izikhawu ezisekelayo noma i-leotard esebenzayo ukuze uvimbele ukubhoboka ezikhalini noma emabhandeni. Kubantu bewig, bafaka isambatho esiphefumulayo bese ucabangela ukusebenzisa i-mephu ethanjeni elinyakazayo ngaphansi. Thatha i-wig-icket-icket ezindaweni ezivulekile ukuze uhogelele isikhumba sakho siphefumule futhi uphole.

Izingubo zezinyawo yindawo enkulu kakhulu yobuhlungu. Abaningi bakha induduzo efihliwe ezingutsheni zabo: amateki apendwe ukuze afane nezicathulo zophawu, amabhulukwe e-plut alungiswe nge-insoles, noma ngisho nezicabha ezisongwayo eziboshelwe phakathi kwe-photographans. Uma umdlali wakho ephethe iprop enzima, yiqeqeshe ukubamba igwebu elikhaphuzayo noma inguqulo ye-3D enyatheliswe, futhi ufake ibhanti yebhanti eliqinile uma idingeka. cwangcisa ingubo yezingubo zokugqoka ezithambile phakathi kwengxenye yosuku zibe yimvunuko yemvuzo ethambileyo uma idla amahlamvu akho amabi noma eshisa kakhulu.

Ukuba Nengqondo Enhle Namandla Okusebenzelana Nezenhlalo

Izindawo zokubukisa zivuselela isiyaluyalu sesixuku; abadumeli bavame ukudumisa imihlangano kodwa bazizwe bekhathele kakhulu. Kungakhathaliseki ukuthi uwelaphi, izindawo zomhlangano zingaba nezingasizwa. Qaphela izimpawu zakho ezisheshayo eziyisixwayiso: ukucasuka, ukucasha, noma isifiso esingalindelekile sokucasha esitejini. Uma kuvela, kuyisikhathi sokuthatha ikhefu langempela, hhayi “ukuthatha elinye igumbi.”

Ungazizwa unecala ngokugxuma ephasishini elithulile futhi ubhale umqulu. Sebenzisa ucingo lwakho ukuze uphawule izikhathi zenjabulo noma ukusebenzelana okuhlekisayo . "umkhuba wokubonga ungasusa isimo sakho sengqondo. Uma izilinganiso zexhala, ibhokisi lokuphefumula (ukuphefumula okune, ukubamba ezine, ukubamba ezine) kusiza ekulawuleni isimiso sakho sokuphazamiseka kwengqondo. Futhi khumbula ukuthi uvunyelwe ukuba ushiye ingxoxo. “Ngidinga ukuthatha amanzi, bheka kamuva!” Uma ukuphuma okuphelele, okune. Ukuvikela ukuthula kwengqondo yakho kulondoloza ukuzijabulisa kwakho ngempelasonto yonke.

Ukululama Kwakusihlwa: Ukulungiselela Usuku Olulandelayo

Lokho okwenzayo phakathi kokuvala insimbi noma ukulala kunquma ukuthi uzobuya noma uzoxhuzula kusasa. Yakha isimiso sokuzinikezela sokululama, futhi ukuphathe ngokungathi sína njengesimiso sakho seqembu.

Ukunakekelwa Komzimba Okusheshayo Kwangemva Kombhexi

Lapho nje ufika ehhotela lakho noma ekhaya, shintsha izingubo zakho zomhlangano bese ugeza ngokushesha noma usule.

Phazamisa okungenani imizuzu eyishumi ngenhloso. Gxila eketangani leposi: amathole, imicu yeham, amaglupe, ingemuva. I-yoga embalwa ikhona njenge-Legs-Up-Wall (iViparita Karani) isebenza izimangaliso zokuvuvuka kwezinyawo nemilenze ekhatheleyo. Uma uthola igwebu elijikelezayo, qengqa iqophelo, i-quadds, ne-IIFU. I-Refel ngokudla okulinganiselwe okuhlanganisa iprotheni yokulungisa imisipha nehrobhothi ukuze uphinde uvule izitolo zeglycogen. Qhubeka uvuselele izinyawo nemilenze, ngokuvamile uzibonakalisa kuphela ngemva kwezikhathi ezithile ngemva kwesenzakalo.

Ukuhlanzeka Kobuthongo Okwenzeke Emihlanganweni Yosuku Oluningi

Isilingo sokugadla emaphathini asebusuku noma ukufobela ngemva kosuku olude sinamandla. Nokho, ukulala ngaphambi kokuba ulele kuyindlela eyodwa engcono kakhulu. Ukuthatha amahora ayisikhombisa kuya kwayisishiyagalombili, futhi wenze isimiso sokusebenza umoya. Cishe ihora ngaphambi kombhede, nciphisa izibani, faka ucingo lwakho “ungaphazamisi,” futhi mhlawumbe ulalele ipodcase noma umculo ozolisayo.

Uma igumbi lakho lasehhotela linamakhethini amnyama, zisebenzise. Isifihla - buso seso kanye nezivalo zenqolobane yakho zingavala izindonga ezilula noma umuntu ohlala naye ehono. Gwema ukudla okukhulu, ikhafeyini, notshwala emahoreni amabili okugcina ngaphambi kokulala. Ukuzindla okufushane, okuqondiswayo nge-app efana ne-Comed noma i-Insight Timer kungasiza ekuthuleni ingqondo enomsindo wosuku. Ukukhanyisa kuguqula wonke umhlangano wakho.

Ukucabanga Nokuqinisekisa Icebo Lakho Lenduduzo

Thatha imizuzu eyishumi ekupheleni kosuku ngalunye ukuze ubhale phansi okusebenzayo nokubuhlungu. Ingabe amagxathu asemahlombe acezile noma waphuza amanzi anele? Izinyawo zakho zakwazi kanjani ukuma? Lo mshini ulula waqagela ukupakisha usuku olulandelayo futhi ubeke izingozi zesikhathi esizayo. Ukulungisa igiya lakho ngokusekelwe kulamaphuzu abhalwe phansi, kungenza isikhwama esisha esinobukhulu obungcono noma uhlobo oluhlukile lwamasekisi. Ngokuhamba kwesikhathi, uzoba nesimiso somhlangano sokuziduduza esingenza isenzakalo ngasinye sibe sesithuthi esingcono kunesokugcina.

Ungathola futhi ukuthi inqubo eyasebenzela ikhokhamu lendawo yosuku olulodwa ingaphela lapho kunesenzakalo esikhulu sezinsuku ezintathu. Ubuthakathaka obuqhubekayo bugcina indlela yakho yokukhuluma ifanelekile. Abaningi abakhona abanolwazi bafunga ukuthi “induduzo kuqala, yonke into wesibili” ifilosofi [1] futhi ngemva kokuzama, ababuyeli emuva.

Ukwakha Isiko Lakho Lokuqala Lokuziduduza

Ukuhlala ukhululekile emihlanganweni emikhulu akulona ikhono eliyimfihlo, kodwa kuwuchungechunge lwezinqumo zenhloso ngaphambi, phakathi nangemva kwesenzakalo. Yibhodlela lamanzi elisesikhwameni sakho, imizuzu eyishumi ihlala phansi esikhundleni sokusunduza emgqeni, ibhandeji elibhabhayo elifakwa ebhandeni lokuqala, kanye nomoya ojulile ozivumela ukuba ungene ehholo elinomsindo. Izenzo ezincane zihlanganisa usuku lapho uzizwa ukhona ngokugcwele ngenxa yemizuzu edingayo: i-couning, indawo ekhalisayo ekhalisayo, indawo ekwenza udakale, ukuhleka okuhambisana nabangane etafuleni eliphithizelayo.

Icala lakho lokuzinakekela. Imidlalo yemidlalo yeqophayo nezithombe zomshini kusezakuba khona ngemva kokuba udlile futhi uphumule. Inhlalakahle yakho engokomzimba nengokwengqondo iyisisekelo sayo yonke inkumbulo enkulu yomhlangano. Hlela, uyivikele, futhi uyohamba hhayi nge-scag nezithombe kuphela, kodwa ngamandla omzimba ophelele ukuze ungaphephi.