Melemo ea ho qala letsatsi la hau ka ho tsamaea

Litaba

• 1. Matlafatsa matla a hao
• 2. Ntlafatsa maikutlo a hau
• 3. Qetella boikoetliso ba hau ba letsatsi
• 4. E kanna ea u thusa ho theola boima ba 'mele
• 5. Thibela kapa u laole maemo a bophelo
• 6. Matlafatsa mesifa
• 7. Ntlafatsa ho hlaka kelellong
• 8. Robala hamonate bosiu
• 9. Otla mocheso
• Etsa liqeto tse nepahetseng letsatsi lohle
• E etse karolo ea tloaelo ea hau
• Na u lokela ho tsamaea pele kapa ka mor'a lijo tsa hoseng?
• Tsela

Ha u tsoha hoseng, motsamao e kanna ea se be eona ntho ea mantlha o tlang pele. Empa ho qala letsatsi la hau ka ho tsamaea - ebang ke haufi le sebaka sa heno kapa karolo ea leeto la hau ho ea mosebetsing kapa sekolong - ho ka fa 'mele oa hau melemo e mengata ea bophelo bo botle.

Mona ke mabaka a 10 a hobaneng o ka batla ho qala letsatsi la hau ka ho kena mehatong e meng. Hape ho na le likeletso tse 'maloa tsa ho e sebelisa ka mokhoa o ts'oarellang ts'ebetsong ea hau ea letsatsi le letsatsi.

1. Matlafatsa matla a hao

Ho qala letsatsi la hau ka ho tsamaea ho ka u fa matla a eketsehileng ho pholletsa le letsatsi. Haeba u tsamaea ka ntle, seo ke 'nete haholo-holo.

Liphuputso li bonts'a hore batho ba baholo ba tsamaileng metsotso e 20 ka ntle ba na le mafolofolo le matla ho feta ba tsamaeang metsotso e 20 ka tlung.

Phuputso e nyane e fumane hore ho tsamaea ka litepisi ka metsotso e 10 ho ne ho le matla ho feta kopi ea kofi bakeng sa basali ba 18 ba neng ba ikutloa ba hloka boroko.

Nako e tlang ha o hloka ho matlafatsoa hoseng kapa ho ikutloa o khathetse ha o tsoha, o kanna oa batla ho tsamaea.

2. Ntlafatsa maikutlo a hau

Ho na le melemo ea 'mele ea ho tsamaea hoseng, hape.

Ho tsamaea ho ka thusa:

• ntlafatsa boitlhompho
• matlafatsa maikutlo
• fokotsa khatello ea maikutlo
• fokotsa ho tšoenyeha
• fokotsa mokhathala
• kokobetsa matšoao a khatello ea maikutlo kapa fokotsa menyetla ea ho tepella maikutlo

Bakeng sa liphetho tse ntle, leka ho tsamaea metsotso e 20 ho isa ho e 30 bonyane matsatsi a 5 ka beke.

3. Qetella boikoetliso ba hau ba letsatsi

Molemo o mong oa ho tsamaea hoseng ke hore o tla phethela boikoetliso ba hau bakeng sa letsatsi - pele boikarabello ba lelapa, mosebetsi kapa sekolo bo o senya.

Tataiso ea Ketsahalo ea 'mele bakeng sa Maamerika e khothaletsa hore batho ba baholo ba phetseng hantle ba qete bonyane metsotso e 150 ho isa ho e 300 ea boikoetliso bo matla ka beke.

Leka ho phethela ho nka metsotso e 30 hoseng 5 ka beke ho fihlela litlhokahalo tsena.

4. E kanna ea u thusa ho theola boima ba 'mele

Ho tsamaea hoseng ho ka u thusa ho fihlela lipheo tsa hau tsa boima ba 'mele. Ho tsamaea ka lebelo le leka-lekaneng metsotso e 30 ho ka chesa lik'hilojule tse ka bang 150. Ha li kopantsoe le phepo e nepahetseng le koetliso ea matla, u ka iphumana u theola boima ba 'mele.

5. Thibela kapa u laole maemo a bophelo

Ho tsamaea ho ka fana ka melemo e mengata bakeng sa bophelo bo botle ba hau, ho kenyelletsa le ho matlafatsa boits'ireletso ba hau, hammoho le ho u thibela le ho u thusa ho sebetsana le maemo a fapaneng a bophelo.

bontša hore ho tsamaea metsotso e 30 ka letsatsi ho ka fokotsa menyetla ea lefu la pelo ka liperesente tse 19. Haeba u phela le lefu la tsoekere, ho tsamaea ho ka thusa ho theola maemo a tsoekere maling.

E ka ba ea thusa ho eketsa nako ea bophelo ba hau le ho fokotsa kotsi ea lefu la pelo le methapo e meng ea mofets'e.

6. Matlafatsa mesifa

Ho tsamaea ho ka thusa ho matlafatsa mesifa maotong a hau. Bakeng sa liphetho tse ntle, tsamaea ka lebelo le itekanetseng ho ea kapele. Leka ho fetola kemiso ea hau le ho hloa litepisi, ho nyoloha le ho theosa le maralla, kapa ho tsamaea ka ho sekamela seterateng.

Kenya mesebetsing e matlafatsang leoto joaloka squats le lunges makhetlo a 'maloa ka beke bakeng sa molumo o eketsehileng oa mesifa.

7. Ntlafatsa ho hlaka kelellong

Ho tsamaea hoseng ho ka thusa ho ntlafatsa ho hlaka ha kelello le bokhoni ba ho tsepamisa mohopolo ho pholletsa le letsatsi. Ho fumanoe hore hara batho ba baholo, ba qalileng matsatsi a bona ka ho tsamaea hoseng ba ntlafalitse ts'ebetso ea bona ea ts'ebetso, ha ba bapisoa le ba lutseng ba lutse.

Ho tsamaea ho ka boela ha u thusa ho nahana ka boqhetseke. Patlisiso e bonts'a hore ho tsamaea ho bula phallo ea mahala ea mehopolo, e ka u thusang ho rarolla mathata ho feta ha u lutse kapa u lutse u lutse. Sena ke boemo haholo-holo haeba u tsamaea ka ntle.

Nako e tlang ha u ba le kopano ea hoseng kapa lenaneo la ho nahana ka litaba, fana ka maikutlo a hore basebetsi-'moho le uena ba tsamaee le uena ha ba tsamaea, haeba ho khonahala.

8. Robala hamonate bosiu

Ho tsamaea pele ho ka u thusa ho robala hamonate bosiu hamorao. Batho ba baholo ba seng ba holile ba lilemo li 55 ho isa ho 65 ba neng ba thatafalloa ke ho robala bosiu kapa ba ne ba hlobaela boroko.

Ba ikoetlisitseng hoseng le mantsiboea ba bile le boroko bo betere bosiu. Ho hlokahala lipatlisiso tse ling ho fumana hore na hobaneng ho ikoetlisa hoseng ho ka ba molemo bakeng sa boroko ho feta ho ikoetlisa bosiu, leha ho le joalo.

9. Otla mocheso

Molemo o mong oa ho tsamaea hoseng nakong ea lehlabula - kapa haeba o lula maemong a leholimo a futhumetseng selemo ho pota - ke hore o tla khona ho ikoetlisa pele o chesa haholo ka ntle.

Etsa bonnete ba hore o noa metsi a mangata hore o lule o le metsi pele le kamora ho ikoetlisa. Tlisa botlolo ea metsi ha ho hlokahala. Kapa, ​​rera ho tsamaea tseleng e nang le liliba tsa metsi.

Etsa liqeto tse nepahetseng letsatsi lohle

Ho qala letsatsi la hau ka ho tsamaea ho ka u hlophisetsa ho etsa likhetho tse phetseng hantle ho pholletsa le letsatsi. Kamora ho tsamaea, o kanna oa ikutloa o le matla le ho hloka boroko.

Ha matla a hau a theoha kapa u khathetse, ho ka etsahala hore u fihlelle lijo tse bobebe kapa tse matlafatsang. Ho tsamaea hoseng ho ka u susumetsa ho khetha lijo tsa mots'eare tse phetseng hantle le lijo tse bobebe thapama.

E etse karolo ea tloaelo ea hau

• Beakanya liaparo tsa ho tsamaea bosiu bo fetileng. Tlohela likausi tsa hao le liteki monyako hore o se ke oa li batla hoseng.
• Leka ho beha alamo ea hau metsotso e 30 pejana hore o khone ho tsamaea bonyane metsotso e 20 hoseng. Batla tsela ea tlhaho haufinyane kapa u itsamaele haufi feela.
• Fumana motsoalle kapa mosebetsi-'moho eo u tla tsamaea le eena hoseng. Ho qoqa le ho sebetsa 'moho ho ka u thusa hore u lule u khothetse.
• Haeba u sena nako e ngata hoseng, nahana ka ho etsa karolo ea leeto la hau. Haeba u sa khone ho tsamaea ho ea mosebetsing, leka ho theoha bese u emise kapa tse peli pele ho nako ho kena. Kapa, ​​paka hole le ofisi ea hau e le hore u tsebe ho tsamaea ho tloha koloing ea hau.

Na u lokela ho tsamaea pele kapa ka mor'a lijo tsa hoseng?

Haeba u tsamaea hoseng, u kanna oa ipotsa hore na ho tsamaea pele kapa kamora lijo tsa hoseng ho bohlokoa le hore na ho tla u thusa haeba u na le lipheo tsa ho theola boima ba 'mele. Lipatlisiso li tsoakane hore na ho se je lijo tsa hoseng ho tla eketsa metabolism kapa ho u theole boima ba 'mele kapele.

Liphuputso tse ling li bonts'a hore ho ikoetlisa boemong ba ho itima lijo (pele ho lijo tsa hoseng) ho thusa 'mele oa hau ho chesa mafura a mangata. Empa lithuto tse ling lia hlokahala.

Khabareng, ho latela mmele oa hau. Haeba u ikutloa hantle ha u tsamaea pele u ja, kapa haeba mpa ea hao e ikutloa e le betere haeba u sa je, ho lokile. Kapa, ​​o kanna oa fumana hore o ikutloa o le betere ho ja senokoana se nyane joaloka banana kapa smoothie ea litholoana pele o tsamaea.

Ka tsela efe kapa efe, kamora ho ikoetlisa, etsa bonnete ba hore u ja lijo tsa hoseng tse phetseng hantle 'me u noa metsi a mangata.

Tsela

Ho qala letsatsi la hau ka ho tsamaea hakhutšoane ho ka fana ka melemo e mengata ea bophelo bo botle. U ka ikutloa u le matla ho feta letsatsi lohle, u bone maikutlo le kutloisiso ea kelello li ntlafala, 'me u robale hamonate bosiu. Etsa bonnete ba hore o otlolla pele le kamora ho tsamaea mme o noa metsi a mangata ho lula o le metsi.

Haeba u na le lipotso tse ling, buisana le ngaka ea hau pele u qala mokhoa o mocha oa boikoetliso.